Jenng's Journal

Well, what do you know? I like cardio. I decided to run again and enjoyed it so much. I warmed up for 2 min, started jogging at 5.0 and then bumped it up .1MPH every minute. I was able to shave :45 seconds off my mile from Thursday this way and it didn't kill me. I then did my hill and cool down for 30 min total, 2.3 miles.

At one point, I looked in the mirror and was able to watch my calf muscles moving (they are one of the few muscles not covered by fat) and it was so cool to watch. So now I am motivated to see more muscles!

I have decided to do an extra mini cutting session in May, by trying to bump my cardio to 4-5x/week for that month. I have no excuses as I will be out of work and my son will be in school two mornings a week. I am thinking 3 regular 30 min, moderate/high intensity sessions and 2 guerilla cardio sessions. I'm already eating for cutting, so hopefully this will just move things quickly for those 4 weeks.

And my new goal - run 2 miles straight by 7/1.

Hey there Jenn......sounds good, but if you find yourself losing LBM instead of bf, decrease your cardio...too much cardio, as I'm sure you already know eats up your muscles and spares fat...keep it going!!

Thanks Shera. I definitely will keep an eye on my LBM, but I think I still have enough fat to loose that I should be ok for the month of May. I have just been slacking on my cardio a lot, so I need to give myself a jump start. 4-5x/week for May and then back to 3x/week thereafter.

Today I did deadlifts with my TP and found out my form was just a little off. It is amazing how much of a difference that a small tweak can make. You know, these exercises are much harder when you are doing them right.

BACK/BICEPS 4/18


WarmUp: Deadlifts - 75x12, 75x10, 105x6, 115x3

Working Sets:
Deadlifts - 135x6, 135x6, 135x6
Bent Over Rows - 65x6, 75x6, 75x6
Wide Grip Lat Pull Downs - 120x4 (terrible form), 110x6
Good Mornings - 85x6, 85x6

DB Curls 30x4, 30x4, 30x4 (barely)
BB Curls 40x6, 40x6
Cable Curls 60x8

ORIGINAL: jenng
WarmUp: Deadlifts - 75x12, 75x10, 105x6, 115x3

Deadlifts - 135x6, 135x6, 135x6

Wow, Jenn, 135? Nice DL. Don't see very many women doing bench much less deadlifts, keep it up.

Paul

A friend helps you move, a true friend helps you move bodies.

Thanks Paul. I am definitely one of the few women in the free weights area, and even the ones who are there, are typically only doing arms and shoulders with DBs.

Those DLs just about killed me, it's amazing how sweaty and winded you can get from just doing 6 heavy reps! My back is hurting today in a good way, and even my glutes are sore. That's unusual. And I didn't even have to use the "Butt Blaster" machine.

Yeah, my glutes and inner thighs were SCREAMING from Thursday's deadlift session so much so that I had to push leg day back a day, wooooweee.

But you should feel it there, as it is the glutes that are major initiators. Especially when you really drop down to get into proper position.

Paul

A friend helps you move, a true friend helps you move bodies.

Two down, one to go. I might actually make my goal of 3x/week cardio for the first time since I started BFFM. And the only reason it came easy this week is because I took a day of lifting off. I might have to either move to a 3 day split or find a way to work out 7x/week. We'll see if unemployment makes it easier to WO.

Treadmill = 30 min total
1 mile = 10:41
Total miles = 2.20
Calories = 420

Today I learned a very important lesson on paying attention. I was doing DB presses and kind of let my mind wander on my second set and the right DB sort of drifted backwards and pulled my shoulder joint. I felt ok to continue, but now that I am home, it is stiffening up a little. Not painful, but almost like a hint of soreness. I will ice it and hope for the best. But it was a wake up call to make sure I pay attention when lifting heavy.

SHOULDERS/TRAPS 4/20

Warm Up: DB Press 20x12, 20x10, 25x6, 30x3

Working Sets:
DB Press 35x4, 35x4, 35x5
BB Mil Press 70x6, 70x5, 70x6
Side Lat Raises 15x6, 15x6, 15x6
Rear Extensions 10x6, 10x6
Standing Shrug Machine 180x8, 180x8, 180x8

Skipped legs last week to allow my SI joint to heal some. Skipped leg press today since that seems to bother it the most and felt fine throughout the WO. Substituted hack squats, oh my! Those are very hard for me. We are going to have to incorporate those into the routine more often. My legs were also kind of "clicky" in the hip area when I was warming up with the squats, I think all of the running last week has been taking its toll. But as I warmed up the muscles, I think the joints warmed up pretty well too. My working weight was heavy, but I think I may finally be able to get back up to 155 next week. I was there before my week off last time and then my injury.

LEGS 4/21

Warm Up: Squats 75x12, 75x10, 105x6, 125x3

Working Sets:
Squats 145x6, 145x6, 145x6
Hack Squats 90x6, 90x6, 90x6
SLDL 125x6, 125x6, 125x6

Geez you could kick my arse with the numbers your posting!

Keep up the good work!

"Try and fail is the manner of losers. Try and learn is the way of the strong." -- Unknown

[image]http://img376.imageshack.us/img376/8302/opensuse2oi.jpg[/image].

Where are you toward that 125 bench goal?

Laser

Showing up is half the battle.

My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com

Current Max Weights:
Bench 325
Squat 550
Deadlift 505

My goal is to get to 1400 total for the 3 lifts

Slayerboy - thanks.

Laser - I did 100 last week and will be aiming for 105 this Saturday. It will be 10 days between chest WOs so hopefully the extra couple of days will help rather than hinder my progress.

Today was killer cardio - I got 3 out of 3 for the week. I am hoping it pays off for weigh in tomorrow.

25 mins on the elliptical machine (decided to give my legs a break from jogging since I did heavy leg WO last night).

5 min warm up
5 30/30 sprints
2 min recovery
3 30/30 sprints
3 min recovery
2 30/30 sprints
5 min cool down

Total cals = approx 300

Exertion level = damn near killed me!

Well today is a big day. It is my official one year weight loss weigh in. The official one year mark is Sunday, but we have a rehearsal dinner and a wedding this weekend and I know I am not going to stay on plan, so I weighed in at my regular time on Friday. (Besides, I think I deserve to splurge this weekend to celebrate!) I think the one year part almost means more than the pounds lost, since sticking with a program is usually the hardest part.

One year ago I was considering weight loss surgery. Today I ran a mile in 10:38. What a journey!

So the official weight lost is 78.4 lbs. I am trying to gather the nerve to post some pics (and loose my anonymity on these forums? gasp!) If I look as good as I think I will tomorrow for the wedding, I'll post some pics Sunday.

Oh and since this is my training journal...I did cardio today.

Warm Up
1 mile = 10:38
Hill - increasing to 15 incline
1 min jog at 15 incline
Cool Down

Total time = 30 mins
Miles = 2.33
Calories = 400+

Go girl!!!. I have been waiting to see the pics of your transformation. I realize it can be hard, but I would love to see the before and after. I would also say that you could block or shade your face out to keep your privacy. From all that I have read you have made strides that even fitness types can't always make. You have lost alot of weight and raised you strength alot at the same time.

I would like to stick this little tidbit in too, don't look at splurging as a way to celebrate. You should celebrate with your new body, i.e. run a race, rock climbing, visit to a swim club in a new swimsuit, etc. I am trying to get myself to think in this same fashion, because I found myself making the same "splurge" statements. Don't misunderstand what I am saying here, you deserve all the accolades you can get. I just want to see you keep flying along on your goals.

Laser

Showing up is half the battle.

My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com

Current Max Weights:
Bench 325
Squat 550
Deadlift 505

My goal is to get to 1400 total for the 3 lifts

Thanks Laser. Believe me, by splurge, I just mean eating the dinner that is served with no regard for carbs, fat, etc. I will more than likely still stay away from dessert, since I try to avoid sugar. I also mean enjoying a few drinks. I do typically avoid food rewards, since that is the way I got where I was when I started.