Increasing Mass, losing fat with JJ_Sungirl!
 

This afternoon, I achieved a personal record. This inspired to a start a gym log, so that I am able to look back and see all of my "iron achievements".

I did 105lbs. on the vertical bench press machine! WOOT! :thup: Next, I did 100lb. bench press on the Smith machine. This is a record I achieved last year and was able to repeat once more. I am going to be working towards pushing past those numbers every two weeks to achieve a strong, healthy lean body.

Just to give you some fitness background on me, if you haven't read my journal: I am a fitness instructor and personal trainer. I teach fitness classes an average of 6 days a week. I don't do extra cardio and I lift weight in between my classes. I have been overtrained in the past, but I am getting better at picking the optimum times to workout in between classes. I teach yoga, bootcamp, indoor cycling and seniors low impact fitness right now. I'm looking forward to getting tighter, leaner and meaner!

Pec and trap workout
 

Posting format: weight/reps on each set.

Warm up: R.O.M stretching.

Vertical bench: warm up set: 45/15
Working sets, vertical bench: 90/10, 105/8, 105/6 (105lbs. personal best!!!!)
Smith Machine bench press: 100/5, 100/2, 90/8, 80/5
DB Incline bench: 30/10, 30/10, 30/8
DB shrugs: 35/8, 35/8, 35/7
Pushups on toes: 7, 7, 7

Listened to: Legion Of Boom, Crystal Method. AWESOME!

Tomorrow: Lats.

Lat/bicep workout
 

Weight/Reps

cable lat pull down: 90/6, 80/10, 80/8
DB bent over row: 25/12, 25/10, 30/8, 35/6
cable wide grip row: 80/5, 75/8, 75/8, 75/6
straight arm standing lat pulldown: 40/7, 40/7, 40/7
DB bicep curls: 20/6, 15/10, 15/9, 15/9

Listened to KUBE 92.1 Rap station out of Seattle. Awesome stuff, great for working hard on the iron! No personal records today, but a satisfying workout. :D

Tomorrow: Hams/Glutes/Abs

Good for you JJ Sungirl! So you are a arobics instructor? I am a personal trainer trying to cut the fat. How do you eat? What % for fat and protein? I live in vancouver too so it is nice to know other fitness professionals are lcing.

My ratios are about 30c/40p/30f. I find that "veggie-carbing" only doesn't give me energy to workout after my classes. I have to have some oatmeal or LC toast for breakfast! I also eat carbs post workout for muscle growth. I know there are a million theories out there as to why one should eliminate grains and cereals etc..but I can't workout without them. I have tried. This ratio works best for me.

Hams/Glutes/Abs
 

Today's workout:weight/reps

DB SLDL: 15/10, 12/10, 12/10
Single leg DB SLDL: 15/10, 12/10, 12/10
Glute kickback on all fours, DB behind knee: 12/10, 12/10, 12/10
Supine ham curl on ball: 3 sets, 12 reps per set, body weight
Lateral crunches: 3 sets, 20 reps per side
Triple set abs: 30 seconds isometric hold/30 seconds crunch/ 30 seconds isometric hold. Did 3 sets, each set equalling 1 and 1/2 minutes.

Listened to : Tony Monaco's Euromix

Off Day
 

Today I am just relaxing, no workout. I have the craziest DOMS. DOMS= delayed onset muscle soreness. My last 2 workouts have been really intense and left me feeling blissfully sore. So, today I take a break and get back to it tomorrow night.

Tomorrow: Shoulders and SpinNSculpt class

Yesterday: Did shoulder workout an spinNsculpt class. Too tired to write workout down, long day.
On the agenda for today: Pectoral workout later on tonight Will post up after it's done.

No PR's today...totally pooped out
 

Okay, so today, I was all geared up to go for another PR: 110lbs on the Smith bench. It did NOT happen. I loaded up the plates and went for it. I got the bar 3/4 of the way up on the first rep and then my strength went...down the bar came. Luckily, the Smith has a rail and hooks on the side. I put the bar on the lowest rung and slid out from underneath it. NO GO. So, here's what I did: wt/reps

Smith bench: 100/3, 100/3, 95/3, 90/3 ...oh so terrible...
DB Incline bench: 30/8, 30/7, 30/6, 30/5
DB flat bench: 25/12, 25/10, 25/8
Pec fly machine: 65/7, 65/7, 55/8, 55/8

Note: Got a good burn on the latter exercises. I wished I had finished with pushups instead..note to self. I thought I was well fueled for this workout..I guess not as much as I thought. I will try harder next time.

Lat day! hurray!
 

Lat workout: weight/reps
**Note, numbers may be different than last workout, not because I am wussy and can't handle my iron, but because I was at a different gym and the machine weights vary from place to place! ;)

Seated lat pulldown:75/8, 75/8, 75/6
Seated cable row: 60/8, 60/8, 60/8
DB bent over row: 25/10, 25/8, 25/8
Standing narrow grip pulldown: 35/10, 40/8, 40/8, 40/6
**Threw in some bicep curls between sets to kill time:
10/15, 20/8, 20/8, 20/8, 20/6

Listened to: Madonna's Confessions on the Dancefloor.

Rest day from weight lifting today..all sore..DOMS in Chest and Back. Just doing gentle yoga tonight. For tomorrow, power yoga and Legs.

I've got the power...
 

Oh Snap! Forgot to post yesterday! I did teach power yoga in the morning (although I am not sure how empowered I felt) LoL ;) Then, in the evening, I only had time to squeeze in 30 mins. of cardio. Yes, I did cardio my dreaded cardio...yuck! I did upright bike, 30 mins. on level 9. No legs...not enough time for both cardio and weight tranining.

On the agenda for today: some MORE cardio! Can you believe it, I am turning into a freakin' cardio bunny! :rolleyes: Oh well, I'll make the best of it...read my Oxygen mag and have my water and glutamine drink. Empower this! :thup:

Leaner with every workout!
 

I am getting leaner with every workout! I am getting leaner with every workout! I am getting leaner with every workout! This is my new mantra...

Today: 30 mins. upright bike. Tomorrow: teaching 1 hr. bootcamp, then 1 hr. yoga classes directly afterward. I am going to be so tired afterward, then off to my other job. This will be the last weekend that I will teaching the 2 classes back to back on sunday mornings, then my schedule changes for the fall.

Done and done...I have a sore left foot...remnants of ongoing plantar fasciitis...gawd..I never get a ##$%** 'in' break from injuries!!!!!!! Ice, massage and stretching for my poor footsie tonight :(

Tonight I am teaching spinNsculpt class (1.5 hrs. long). This will be my only exercise for today...feet still bothering me.