sumchiconthenet starts a journal

[sumchiconthenet]

Got room for another? I needed to find a space to write this stuff out and possibly get some feedback. I am new to lifting but not so knew that I don't know a few things(well I would like to think I do anyway)..

I am not a spring chicken but still feel like one until after a heavy leg day! So I am just keepin on keepin on..lifting what I feel comfy with & can handle on my own. I work out at home & have no spotter. I injured my shoulder last year & gave up lifting for way too long. Yeah my shoulder still hurts but not any worse than without lifting, and I am babying it still..but after all is said & done gonna still lift..ok I am just going to start out with what I have been doing this week & go from there..trying to get in here as often as possible.
All postings will have weight listed first...
1-23-04 LEGS

Leg Ext-50x15(both legs) then went one leg doing 50x10each,one leg 50x8, then back to both 70x10, 80 x10
comments- need to start at 60 or 70 I think for warm up

Leg Curls-25x12, 35x10, 45x10, 45x8
comments- need to start at higher weight

Walking lunges-3 sets x25 each set..no weight

Squats-45(bar)x10 3 sets
comments- I suck at squats! Need to work on form..will probably drop weight while doing that.

SLdead lifts-45x10, 45x10, 55x10, 55x10
comments- These are my favorite exercise of all! I wish my hammies were stronger so I could lift more..I love these!

well that was yesterday-today will be shoulders and calves..
I will also get my diet written down & posted soon.. mainly consists of egg whites, tuna, protien shakes, etc etc...

comments & critiques very welcome!

Thanks!
sumchic

[wibble]

:spam:

Good luck with the journal and your goals! :)

[chops]

good luck and welcome :)

[sumchiconthenet]

Thanks for the welcome!

[Saint Patrick]

What are your stats and goals?

[Shane]

:hello: Welcome to journaland. Glad to have you aboard.

25 reps on walking lunges? Even with no weight that's gotta burn!

I think half of us here have had a shoulder problem at one point or another so between all of our bumps and bruises we can probably give you some decent advice. lol

[Scott S]

Everybody sucks at squats to begin with...


Weclome to WBB! :)

[PizDoff]

Welcome! Good luck!

FORM IS TEH GOOOOOOT!!

:D

[sumchiconthenet]

Thanks all for the welcomes! Umm ok who asked for stats..I have some that I will share..I am 36, 5'11 30 lbs overweight...my goals..I am hitting it as hard as I can until June then I will see what I need to change & or keep. I guess until then I have no specific goals...but that may change as I go...

1-24-04
OFF

1-25-04 Shoulders

30 minutes treadmill
shoulder press-15x10, 15x10, 15x10, (20x4~15x6)

Front raise-10x10, 10x10, 10x10, 10x10
supersetted with upright rows 15x6, 15x6, 15x6, 15x6

Side Raise-10x10 4 sets

Rear Delts 15x10, 15x10, 15x10

Shrugs-20x10, 20x10, 20x10, 20x10

30 more minutes treadmill

breakfast-5 egg whites 1 yolk scrambled with home made salsa
1/3 cup oats w/sf syrup, 2 cups coffee

snack-protein shake

Lunch-ettuce salad with 5 oz chicken breast ff ranch

snackprotein muffins

post workout shake

dinner-turkey breast, 1/2 cup brown rice

90 oz water as of posting

sumchic

[sumchiconthenet]

I'm Back!

1-26-04 Chest

30 min treadmill

BB Bench Press 45x10, 55x10, 65x6, 65x6

DB Flat press-15'sx10, 20's x10,(too heavy) 17.5's x10 17.5x10
had to make up my own db since 20's were just slightly too much for good form.

Incline DB press-17.5'sx10, 20'sx8, 20'sx8, 20'sx8

Flat Bench Flyes-10'sx10, 10'sx10, 15'sx10, 15x8

Should not have done chest right after shoulders since my shoulder injury still bothers me but, didn't seem to make much difference last night.

Eats clean-
Breakfast-5egg whites/1whole egg
1/2 cup old fashioned oats w/sf syrup

Snack-protein muffins

Lunch-Turkey breast
salad w/ff ranch

Snack-protein muffins

Post w/o shake

Dinner-chicken breast w/homemade salsa
3/4 cup green beans


Water-100 oz

[Wikked1]

Good luck with your journal & goals.....chest after shoulders or vice versa always kills me too. A little :spam: for your new journal.

[Shane]

Careful with the shoulder Somechic. Make sure to always warm up well. Shoulder injuries are a b**ch

[sumchiconthenet]

Hiya-yeah wikkid I can feel the pain a bit more today! So then what did I do last night..lets screw it all up & do back too! ha..good thing I am a tough old broad!
shane-yes I warm up very well usually..thanks for the reminder..one can never be reminded of that too much!

1-27-04 Back

Treadmill-40 minutes earlier in day

Lat Pulldown wide grip-50x10,70x8,80x5,80x4

BB Row-45x10, 55x10, 65x10, 65x10
have to start higher on these

Close vgrip pulldown-80x8,85x6,85x6,85x6

one arm rows-15'sx10,20'sx10,20'sx10,20'sx10

eats were clean..pretty much same as day before..pretty much the same damn thing I eat every day..cept I change up the meat sometimes..yep I have become very boring..eat, lift go to school..and again & again!

Sumchic

[Wikked1]

eats were clean..pretty much same as day before..pretty much the same damn thing I eat every day..cept I change up the meat sometimes..yep I have become very boring..eat, lift go to school..and again & again!
Sumchic
I would rephrase that to be consistent rather than boring ;)
Good looking back session might as well really be in pain, is that the theory?

[sumchiconthenet]

wikked-yep you are right I am consistant not boring..I will keep telling myself that :boring:
Ha no pain in my back at all..unless I move..

1-28-04 Cardio

30 minutes treadmill

eats-not enough but squeeky clean

sumchic

[Wikked1]

Ha-ha-ha....pain builds character so they tell me. Long as it's DOMS it's all good!

[Shane]

Ha-ha-ha....pain builds character so they tell me. Long as it's DOMS it's all good!

:withstupi

[sumchiconthenet]

OMG! I am so happy @#$&%* leg day is done! I love this day so much can you tell..

1-29-04 Legs

treadmill w/u 15 minutes

Single leg ext-50x10, 50x10, 50x10

Double leg ext-75x10, 85x10,95x10, 95x10 YAY

Squats-40x10x3 uggh form better though

Leg Curls-35x10, 45x10, 45x10, 50x6

Straight legged dead lifts-45x10, 65x10, 75x10, 75x8

Breakfast-6egg whites 1 whole egg-1/2 old fashioned oats wsquirt of sf syrup

next-6 oz chicken breast 3/4 cup green beans

post workout- eas simply protein shake

Next-egg whites & oats

dinner-6 oz flank steak, 1/2 cup br rice green salad

next-shake w/ cottage cheese?


Thanks you two for checkin in on me..wikked & shane!

sumchic

[Wikked1]

*Bump* I hope you haven't given up on this journal already? Intense looking leg day solid work and the diet looks sqeaky clean to boot!

[Shane]

Ditto. Nice leg workout there sumchic. You better not be cavin' in to the lazyboymustseetv dark side or me and Wikked will come over, kidnap you, and trap you in a power rack until you do 1,000 squats. :p

[sumchiconthenet]

:angel: I have been good kinda...ok-this past week I HAVE worked out just a bit of hit & miss though..Between Nursing school & ambulance training..I just didn't get to the weights like Iwanted..so many tests & crap!

OK But I did shoulders tonight so-Here it is

2-05-04 Shoulders

DB Press-15'sx10, 20'sx8, 20'sx7dropped to 15's for 5, 15'sx10

Arnold Press-10'sx10, 15'sx8, 15'sx8, 10'sx10

Lateral Raise-10'sx10 X4 sets

Front Raise-10's x10 X4 Sets

Rear Delts-15's x10, 15'sx12, 15'sx12

upright rows-15's x8, 15'sx10, 15'sx10
Shoulders giving me some pain tonight..had to keep them as low in weight as I could..(not that I am much stronger than what I did) but that sucks when it hurts..oh well..shoulders done!

Cardio-30 minute treadmill & 15 minute eliptical machine

Diet-
Breakfast-6 egg whites one whole egg
1/3 cup old fash oats w/sf syrup to taste

snack-shake

lunch-chicken breast-6oz
1/2 cup brown rice

6 oz chick breast & 2 cups lettuce w/2tbsp ff ranch

post workout shake

5 oz flank steak
1/2 cup green beans

100 oz water

[Shane]

Why does your shoulder hurt? Have you injured it before?


100 oz water

Hey, leave some for the fish. :p

[Wikked1]

Nursing school and ambulance training? hhhmmm think I'd rather do squats! Good shoulder workout!

[YoBrickWall]

yo sumchic- welcome. not a spring chic,youll fit right in with wikked and i.


YBW

[sumchiconthenet]

Shane-yep I tore something last year in march & I did PT for it but nothing has helped..some days it hurts more than others..eh I work through it..

Wikked-heh-it is more time consuming than hard really..well except we have to memorize every freakin disease & medication out there! I can't wait to turn the siren on though..I go on my first ambulance run Feb 22..with real live people..God help them!!

Yo-HI yah turning another yr older in a month..way closer to 40 than I would like to be..yikes ! Thanks for the welcome

2-6-04 Biceps/Triceps

Cardio-20 minute treadmill

Hammer curls-15'sx10, 20'sx6dropped to 15'sx4 X3sets

EZ Bar curls-40x10, X 4 sets

Incline DB Curls-15's x10, 15'sx10, 15's x8, (20'sx1 -15'sx6-10'sx6)

Reverse Curls(ez bar)20x12, 30x10 X3 sets

Tri's
Tricep pushdown(lat machine)-20x15, 40x12, 50x8, 50x8, 50x8

behind the head db-20 x 10 X4 sets

Rope pulldowns-30x8 X3 sets

Skull crushers-30x8 X3 sets

Food clean-bout the same as yesterday so far

Starting a new job tomorrow not sure when I will be getting workouts in..uggh it will screw me up for a while I am sure...why can't I just win the lottery :confused:

sumchic

[YoBrickWall]

yo sumchic- 40 then yo in your prime.
hope your driving time is better than the pizza delivery if so ull save alot of lives.

YBW

[xraygirl]

yo sumchic- 40 then yo in your prime.

:withstupi
If it makes you feel any better, I'm older than you are (41). Have you considered switching chest and shoulder days. Or better yet, do them right before your bi's & tri's on arm day. Something like this:
Day 1 - Chest
Day 2 - Back
Day 3 - Arms & Shoulders
Day 4 - Legs & Butt

This way you get a little bit of a break between working chest and shoulders. You may also want to limit yourself to no more than 3 different exercises per body part on each day. If you do more than that, you'll end up conserving energy early in your workout so that you can complete the entire workout instead of getting the absolute most out of each exercise.
Hope this helps and welcome!

Diana

[sumchiconthenet]

I am still here workin it..just have been busy with school & life & now I actually had to get a job too! Be in soon with a little sumthin to say about what I have been doing..
X-ray girl yes I have to get on the right track with the days..now that I have a schedule for work I can work on that ..thanks!



Sumchic