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View Full Version : kicking my azz into high gear



nikegurl
04-08-2003, 11:27 AM
hi everyone. i'm turning it up several notches. been pretty good in the gym but i can hit it harder and i have to be much better on the diet. all my slips and putting it off have added up.

starting new eating and supplement plan today - Beverly International. i've read their material before and heard good things but never used their supplements or followed one of their diets (similar ones though)

2 goals - drop bodyfat and add muscle!

nikegurl
04-08-2003, 11:29 AM
Monday 4/7/03

Gym: Chest and Biceps

CHEST
Flat DB Press
12 x 30
10 x 37.5
7 x 40
8 x 37.5

Incline Hammer Machine Press
8 x 70
6 x 70
10 x 60

Incline Flyes
12 x 15
10 x 17.5
8 x 20

BICEPS
EZ Bar Curl
12 x 40
2 x 8 x 50

Preacher Curl
10 x 25
7 x 35

PowerManDL
04-08-2003, 11:30 AM
:spam:

nikegurl
04-08-2003, 11:35 AM
TUESDAY MEALS

Meal #1

1 whole egg
3 egg whites
4 oz ground turkey breast
1/2 c oatmeal (dry measure)

MEAL #2

protein shake
240 cal
8 g fat
10 g carb
34 g protein

MEAL #3
can tuna
2 cups salad/mixed greens
2 Tbs low cal dressing
4 oz yam

MEAL #4
same as #2

MEAL #5
6 oz chicken breast
2 c. cabbage
flax - 2 tsp

ericg
04-08-2003, 11:35 AM
Nice benching! Very strong.

So you have any weight goal in mind? Where are you starting from? Are you going to compete at all?

Keep up the hard work :thumbup:

nikegurl
04-08-2003, 11:45 AM
thanks. i had been using the 45 lb dbs but i slacked a bit in recent months. i'd love to be able to do sets with the 50s.

my first goal now is to get leaner. my bodyfat is up to 21% and while it probably doesn't look quite as bad as i imagine it does - it's not ok with me at all. i want to get down to between 14 - 16% and stay there always.

my shoulders and legs need the most work in terms of adding muscle but i'm seeing a bit of progress in both.

i competed once when i was in college and i may possibly try that again - but not anytime soon. i need to improve a lot before i'd do it again.

thanks again for the encouragement.
:)

nikegurl
04-09-2003, 10:20 AM
TUESDAY 4/8 GYM

BACK
WG Lat Pulldown
12 x 70
10 x 80
9 x 90
7 x 100

Hammer Machine Row
10 x 50
9 x 60
8 x 60

Seated Long Pulley Row
10 x 80
6 x 100

Assisted Chins
8 x 10 plate (52 lb assist)
6 x 9 plate (46 lb assist)
(I suck at these!)

TRICEPS
Skull Crushers
12 x 30
9 x 35
8 x 35

Pushdowns
8 x 40
9 x 35

Seated Dip Machine
12 x 90
8 x 105

Legs tonight......

ericg
04-09-2003, 11:02 AM
Legs tonight......

same here ;)


Nice work on the pulldowns - strong. The chins will get better. You ever think of doing them first in the session?

Decent Back/Tri session overall :thumbup:

nikegurl
04-09-2003, 11:12 AM
I used to hate legs - now they're my favorite even though i feel sick partway through. lol.

The "chin thing" is a mystery to me. I've sucked at them for years and my back is fairly strong on other things. I see lots of women at my gym hopping up to the chin bar and cranking out 8-10 reps no problem and I can't even do one.

Next back workout I will do them first before I'm wiped out though. That should make at least a little difference.

Hope you have a good leg workout!

Saint Patrick
04-09-2003, 12:01 PM
Diet looks nice and clean. good luck w/ your goals




P.S. Let's see some pics!!!

nikegurl
04-09-2003, 12:05 PM
i have pics but don't know how to post them. (doh!)

they're saved in "my pictures" folder on my computer but they aren't links....

Alex.V
04-09-2003, 12:08 PM
Upload. New post, hit "attach file".... find it on your computer, boom.

Chins... start with negatives and spotted chins. They'll come. You're too strong otherwise not to be able to do them, it's psychological.

nikegurl
04-09-2003, 12:15 PM
never tried the negatives. whenever i've used a spot the person always tells me they aren't doing anything so maybe it is a mental....great. i'm officially crazy. lol

i'm going to figure out the picture thing. thanks for the help.

Alex.V
04-09-2003, 12:25 PM
It's gotta be. :) Even just having the hands there is a psychological crutch, a huge one. Negatives.. well, once somebody "spots" you on the way up, have them let go. Lower yourself as slowly as possible. You'll be amazed the control you feel over your own bodyweight... that's the first step to getting over that mental block right there.

Saturday Fever
04-09-2003, 12:54 PM
As a girl, if you get down to 14-16% bodyfat your period will stop and your hormones will give you fits. You probably don't want to go any lower than 18%.

nikegurl
04-09-2003, 12:57 PM
i've been 16% before with no problems like that. i think it has to vary a lot from person to person. i did one show and came in at 12% and that was too low to maintain but i think 14-16% could work.

Mik
04-09-2003, 01:39 PM
Good luck with the fat loss NG. You've got one helluva strong back!

nikegurl
04-09-2003, 01:50 PM
thanks for all the support. if i can just get the eating under control again (it's only been 2 days lol) i'll be ok.

also have to really work on my legs, shoulders and arms. my arms are strong but puny looking!

the doc
04-09-2003, 01:53 PM
welcome to the journals

:spam:

the doc
04-09-2003, 01:54 PM
oh and please tell me more about this supp thing you have going

nikegurl
04-09-2003, 01:57 PM
ok - i've been around for 2 days so i have to ask - what's with the SPAM?

at first i thought PowerManDL wrote it 'cause I mentioned a supplement company so i figured he thought i was here to sell their stuff. (but i'm not - i haven't even named one of them)

so how am i smamming?

the doc
04-09-2003, 01:59 PM
Originally posted by the doc
oh and please tell me more about this supp thing you have going
*cough, cough*



no your not spamming, you're being spammed :D

:spam::spam:

BCC
04-09-2003, 02:01 PM
You got it all wrong, he was spamming your Journal ;)

As am I. :spam:

WillKuenzel
04-09-2003, 02:02 PM
LOL, the :spam: isn't meaning to say you are :spam:ming, its just our way of welcoming you to journal section. Its pretty much customary that sometimes when you read a person's journal you at least let me know you were there with some :spam:

Nothing mean about it. If someone :spam:s you take it as a compliment. Most of the time ;)

Anyways.... :spam:

nikegurl
04-09-2003, 02:10 PM
big exhale - feeling stupid! :redface:

i thought people were believing i joined to pitch a product. i've been on other boards and seen people do that - show up to post about the miracle of XYZ supplement that they just so happen to be selling.

so then i figured if i didn't mention it again i'd be forgiven so i started to get mad when i was i thought you guys were harshing me out again for spamming.

it's a lovely ritual you have. thanks for spamming and thanks for explaining. :thumbup:

Relentless
04-09-2003, 02:19 PM
just be glad it was spam and not legions of "humpy" smileys, as these clowns used to visit upon any female unwary enough to be caught on our boards

They're better now. Slightly better.

Cal

P.S. saw your pic... looks like you're doing very well...

P.P.S. A tip that helped me with WG chins when I was struggling. Look up. Don't look at yourself in the mirror or at the wall, look UP. And when you pull up for the chin, think about pulling the bar down to your chest rather than pulling yourself up. It might just help.

ericg
04-09-2003, 02:52 PM
All the chinning advice is great - Belial knows his shiat.

LOL @ the spam thing. I was wondering why you responded to Powerman like that.

Have a great leg session. ;)

nikegurl
04-09-2003, 07:35 PM
Wed meals

Meal 1

1 egg
3 egg whites
4 oz ground turkey breast
1/2 c oatmeal

Meal 2

protein shake

Meal 3

can tuna
2 c. mixed greens
2 Tbs lowfat dressing
4 oz yam

Meal 4

protein cake - it's the shake with less water and then nuked in the microwave for 2 minutes. travels well

Meal 5

6 oz chicken
1 cup brocolli
2 Tsp flax


Won't be around to log tomorrow but I won't mess up and I'll post on Friday.

nikegurl
04-14-2003, 02:18 PM
Journal catchup time.....

Wed 4/9 - Leg Workout

Super Squat Machine
12 x 90
10 x 140
8 x 180
6 x 200

Leg Extensions
12 x 70
12 x 80
9 x 90
8 x 100

Stiff Legged Deadlifts
10 x 90
10 x 90
7 x 100
7 x 100

Seated Leg Curls
10 x 70
11 x 70
10 x 70

nikegurl
04-14-2003, 02:20 PM
Thursday 4/10 - Shoulders and Calves

DB Press
6 x 30
10 x 25
6 x 30
9 x 25

Upright Rows - shoulder width grip
7 x 60
9 x 50

Side Laterals (DB)
10 x 12.5
10 x 12.5
8 x 12.5

Rear Delt Machine
10 x 45
10 x 45
9 x 45

Calves

Donkey Calf Machine

17 x 100
13 x 120
10 x 140

I have to do more for calves....they were killing though and I hadn't done them in 2 weeks so I called it a day.

nikegurl
04-14-2003, 02:23 PM
Sunday 4/13 CHEST and BICEPS

DB PRESS
10 x 35
10 x 40
8 x 40
10 x 35

Nautilus Incline Press
12 x 50
6 x 65

hated these....too high an incline so I felt it a lot in my front delts. After 2nd set I switched to another Nautilus chest ex - Vertical Press.

10 x 65

Cable Crossovers
10 x 65
9 x 65
9 x 65

BICEPS

EZ BAR Curls
10 x 50
6 x 60 - a bit too heavy. i cheated a bit.
8 x 55 - back to strict form.

Preacher Curl - plate loading machine
12 x 30
8 x 35
9 x 35

nikegurl
04-14-2003, 02:24 PM
diet - missed a meal yesterday (sunday)
today i ate a handful of doritoes - not good.

no room for messing up.

MrWebb78
04-14-2003, 02:30 PM
a handful of doritos is nothing to get down on yourself about, i think an extra 30 seconds of cardio will take care of that

nikegurl
04-14-2003, 02:33 PM
thanks. i doubt they'll do much harm but i tend to be doing things right or blowing it big time. since i just started a new eating plan last week - i don't think i deserve any "slips" yet. too easy for the handful or doritos to turn into a bag and then i'll just keep eating crappy for days. stupid but i do stuff like that.

MrWebb78
04-14-2003, 02:37 PM
youre only human! cheating is what makes a diet a challenge, and fun. i agree though, when i slip up i realize how much i adore junkfood, and let it continue for a day or 2. frustrating as hell.

nikegurl
04-15-2003, 11:37 AM
Tuesday Night - 4/14/2003

BACK & TRICEPS

BACK
WG Pulldown
12 x 80
10 x 100
6 x 110
10 x 100

Low Pulley Row
12 x 80
10 x 90
8 x 100

DB Row
12 x 35
10 x 40
9 x 40

TRICEPS
Machine Assisted Dips
10 x #8 plate
10 x #7 plate
8 x #6 plate (less assistance)

1 Arm Pushdown - palm up
10 x 30
9 x 30

Rope Pushdowns
10 x 50
7 x 60

ericg
04-15-2003, 03:05 PM
some very strong workouts!! keep up the hard work.

tisk tisk on the doritos - yummy though!! Like Mr Webb said though - dont get in a tizzy over one handful - IF it does turn into a bagfull then you are due for some form of punishment.

Alke
04-15-2003, 03:38 PM
hey! just got around to checking out your journal, wanted to stop in and say Hi! diet looks aces! I wouldnt worry about cheating on your diet....but I know what you mean. I am bulking right now and I have 1 day where I can eat the junk foods, they taste SO good I want to eat them again the next day and the next day LOL

Do you already have a day set up every week to cheat on? That could ease the conscience a bit if you allow moderate cheating.

workouts looks great too :thumbup:

nikegurl
04-15-2003, 03:55 PM
thanks. so far so good with the eating today. i really don't want to be cheating at all b/c right now i'm trying to cut. not much time left before bathing suit season! once i get the fat off i'll allow myself a little cheat once a week or so but now's not the time - still have a ways to go.

Alke
04-15-2003, 04:04 PM
Oh yeah thats right, summer is coming.... I picked the wrong time to bulk, my abs are going south for the summer LOL

Are you doing any cardio = running/biking/swimming?

nikegurl
04-16-2003, 03:30 PM
no cardio right now. i like to get lean from diet and sort of save the cardio as the last resort. i seem to hang on the muscle better that way (plus I hate it!)

i will play tennis or hike sometimes on the weekend but no scheduled organized cardio right now. in a couple of weeks i may add some in.

nikegurl
04-16-2003, 03:32 PM
I think I mentioned that I missed a meal on both Sunday and Monday. Yesterday and today have been as planned. No cheats or missed meals.

Meal 1

1 egg
3 egg whites
4 oz ground turkey breast
1/2 c oatmeal

Meal 2

protein shake

Meal 3

can tuna
2 c. mixed greens
2 Tbs lowfat dressing
4 oz yam

Meal 4

protein cake - it's the shake with less water and then nuked in the microwave for 2 minutes. travels well

Meal 5

6 oz chicken
1 cup cabbage
2 Tsp flax

LEGS tonight. I love it and hate it.

nikegurl
04-17-2003, 10:32 AM
I had a good leg workout last night. I can honestly say I put full effort into every single set. My legs were so wobbly I had to sit in the car for a bit when I was done before I could drive.

I should be a lot stronger on squats than I am but at least I did them. To be totally honest - they freaking scare me. I'm trying to get my confidence back with squatting. At least I did them anyway.


SQUATS
10 x 95
10 x 115
8 x 125
6 x 135. The last rep wasn't as low as it should have been

LEG EXTENSIONS
12 x 70
12 x 80
10 x 90
10 x 100 Damn these hurt! lol

STIFF LEGGED DEADS
10 x 95
8 x 115
8 x 115
8 x 115
Maybe one day I'll actually remember to bring straps on leg day. My hands were killing me. I'm just glad I didn't drop the weight before I finished my last set! :rolleyes:

LYING LEG CURLS
12 x 50
8 x 60
11 x 50

Shoulders and Calves tonight. I have to start doing abs. Summer's coming! Wonder if once a week of a good ab circuit is enough....

ericg
04-17-2003, 10:51 AM
Nice looking stiffy - leg day looked strong.

Diet looks great as well. Keep it up.

nikegurl
04-21-2003, 10:26 AM
Thanks ericg!

Been pretty good with the diet - but I did eat a huge handful (maybe 2) of macadamia nuts on Friday. Loaded with fat and calories...but I survived Easter weekend without touching any candy etc.

I'm going for a completely perfect week this week.

Last night was chest and biceps. Gym was pretty empty. I loved it. Got to talk with Pauliina Talus (she's a pro) and that was super motivating.

CHEST
Hammer Bench Press
12 x 90
8 x 140
7 x 140
10 x 110

Incline DB Press
5 x 35 WTF.....:mad:
10 x 30
8 x 32.5

Pec Deck
8 x 60
10 x 45
10 x 45

Weird chest workout...I was strong and felt great on the first exercise but after the 4 sets my chest was shot. Ohwell.

BICEPS
EZ Bar Curl
8 x 55
8 x 55
7 x 55

Preacher Curl
10 x 35
8 x 40

Concentration Curl
10 x 15

nikegurl
04-29-2003, 09:56 AM
so i've been slacking with logging - but not slacking in the gym.

did have a crap week last week when it came to the diet though. all i can do is go from here. yesterday was totally clean eating according to my plan. today will be the same. if i can keep doing that i'll get there.

last night was chest and biceps. my shoulder was sore after chest so my bicep workout wasn't all it could have/should have been. still got a good pump though and the shoulder is fine today.

CHEST

HAMMER BENCH MACHINE (has dip machine on one end/bench press on the other)

12 x 90
10 x 140
6 x 150 needed spot on last rep
7 x 140

INCLINE DB PRESS - I'm stronger on these when I do them first

8 x 32.5
8 x 32.5 needed spot on last rep
7 x 30

INCLINE FLYES
10 x 20
9 x 20

BICEPS
ALT DB CURLS
10 x 25
6 x 30

CABLE CURLS - EZ BAR attachment
3 x 8 x 70