Exercise: wt/reps
preacher curls: 57/8, 57/10, 57/10, 57/8
DB hammer curls: 30/4, 30/8, 25/8, 25/8
Rack squats: 135/4, 145/3, 145/3, 150/3
SLDL: 135/3, 135/3, 135/3, 135/3

PWO cardio: skipping rope intervals 15 mins.

Hi JJ. Thanks for the Creatine tip. And let me just say...you have REALLY been making amazing progress...way to go!! Looks like you need to update your signature line again.

P.S. Pictures? I know there has GOT to be some new stuff to show and tell about now.

Happy to help out, Galatia. I have updated my sig. Thanks for the reminder.
oh, but I am just so fat right now...ackk..okay, maybe I will post up some post workout "pump" pics to show how my muscles have grown since my last set of pics from last summer. My next workout is not until tomorrow. I'll see what I can do to get some pics then. Now to post up yesterdays w/o.

Back and shoulders: wt/reps

BB Bent over row: 85/5, 85/5, 95/4, 95/4
Fat girl pull ups: 4, 4, 10 (bent knee), 3
BB clean N Press: 55/4, 55/4, 55/4, 55/4
Shoulder Press machine: 110/4, 110/4, 110/4, 110/4

Notes: The workout felt really good. The clean N presses are still whoopin' my ass. I have not been able to go higher on the bar yet because the movement is so exhausting. It really gets my heart rate up doing those, even after resting for 2 mins. in between sets. I feel my progress in lifting is coming along nicely.
What I need to work on the most: box jumps and agility training (like running a tire obstacle). I need to get faster, but that will only happen as I get lighter *sigh*

Oh my yes it does! Those things kill me!

Tues: Chest and triceps wt/reps
Incline DB Press: 30/12, 35/8, 35/8, 35/8
Oly flat bench: 95/6, 95/6, 95/6, 115/4, 135/3
Hanging dips: 3,3,5,3
Flat bench skullz: 20/12, 25/4, 25/4, 25/4
Vertical bench machine: 110/4, 110/4, 110/4

Weds: Legs and abs
RDL: 95/8, 115/5, 125/4, 135/3
Plate loaded leg press: 450/3, 450/4, 450/4, 450/4
Leg Curl: 120/4, 120/4, 120/4, 120/4
Ball crunches with 8kg med ball on chest: 5 sets of 20
Swiss ball pass from hands to feet: 2 sets of 20

Notes: Personal bests highlighted in red. I really wanted go higher on the DB incline press, but I could NOT get the 40lb DB's above my shoulders. They're just way too heavy for me right now. Oh well...I guess thats something to work for, eh? Everything else felt good on chest/tri day. I woke up really sore this morning due to incorporating a slightly higher rep workout to switch things up a bit.

Today (leg/abs) day, I found that supersetting ab crunches with big compound exercises actually fatigued me faster. I may have to pick another day to work abs in addition to my friday abs session....maybe on a cardio day. I would rather give 100% to my lifts. Overall, I did 2 very motivating workouts. Tomorrow, I will teach 2 classes and not do any other lifting.
Cheers

Thurs: Classes taught
Low impact - 1hr.
Aquafit - 1 hr.

Friday: Classes taught
Yoga Flow - 1 hr.
Core Class - 45 minutes
40 minutes of event training

Wow....impressive weights....you are doing fabulously. I am going to HAVE to get me some of that Creatine you're using!!

What kind of creatine are you using? CEE or CM? I'm going to get some this weekend, first time ever using it.

JJ I hope you don't mind me jumping in here with the information, but since she was wanting to get it this week-end, I didn't know if you'd be around to answer.

Lisa, she's using Purple K Creatine. It's Ethyl-ester. Looks like about $28 for 100 caps. It sounds really good. And JJ has been making AMAZING progress.

No worries, Galatia. Yep I am hooked on the stuff. It is really unlike any other creatine product I have ever used. The monohydrate I used a few year ago bloated me like the Michelin man. The purple K doesnt cause bloat.

The plan for today: Cardio....and thats about it. Wahhhhhhh LOL

P.S. Did a clean jump start on the diet today. Here we go! Cutting time.

Thanks Deb, JJ!

Due to cleaning out the attic today, I'll be shopping for it later this week--I'll need it by next weekend. Hopefully they'll have CEE; I know they don't have anything fancy.

Cutting time!!

Sure is...I gotta buy some more too. I have one more dose for my full body workout tomorrow. From what I hear you can stay on creatine ethyl ester indefinitely and still see good results...anyone know if this is true or not? I need to stay on it until after Femsport.

BTW, day off all exercise.

I've read there's no need to cycle on or off. CEE is still relatively new, though--most of the creatine studies were done with CM. Supposedly the newer forms of creatine, like CEE, are supposed to be easier on the dig. system, esp. with regards to bloating/water retention.

YAY! I'm going to buy some more on payday (friday)

Wt/Reps: Full body workout
DB body push-up and prone row: 15/9, 15/8, 15/6, 20/7, 25/4
BB Clean N Press: 35/10, 35/10, 35/10, 45/10, 55/5
Oly Squat in Rack: 95/10, 115/8, 115/8, 125/6
BB RDL: 85/8, 85/8, 95/8, 95/8, 95/6

PWO: 30 mins. SS jog on treadmill (4.5 mph)
PM: 1 hr. beginner yoga

Notes: Note to self...do not jog on treadmill after 1 hr. lifting session.....I almost collapsed because my knees were giving out. I think I will stick with upright as PWO cardio on lifting days and do jogging on "cardio only" days. The weather here was gorgeous today. I should've manned up and hit the trail, but I stayed inside. Oh well, we have all summer right?