Pammie's journey to buffness : Gym Logs Forum : Active Low-Carber Forums

#46 ^

Sat, Apr-03-04, 19:12

pammiejoe6 pammiejoe6 is offline

Senior Member

Posts: 18,562

Plan: Atkins...hp/hf
Stats: 333/313.2/150 Female 5'5

BF:
Progress: 11%

Location: texas

ok!! wow!! even amidst the campout i found time to sneak in and do my lower body workout!

omg those squats are a killer. i am totally doing them to form and can feel every single one. i swear to gawd i almost puked after my last set of 12 on 12 without stopping.

heres what i did

warmup: 50 crunches, 50 twisting crunches, 20 butt ups, 20 pushups

lower body:

quads:
squats: 12~24 , 10~29, 8~34 , 6~39 ,12~24,
lunges 12~24

hams: good mornings: 12~24, 10~29, 8~34, 6~39, 12~24,
straight leg deadlifts 12~24

calves:
calf raises: 12~24, 10~29, 8~34, 6~39, 12~24, 12~24

abs: 50 crunches nonstop

as always....feel friggin fantastic!

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#47 ^

Mon, Apr-05-04, 13:30

pammiejoe6 pammiejoe6 is offline

Senior Member

Posts: 18,562

Plan: Atkins...hp/hf
Stats: 333/313.2/150 Female 5'5

BF:
Progress: 11%

Location: texas

i am counting today as DAY 1 in my own personal BFL challenge!! i will follow my new schedule:

Mondays-upper
Tuesdays-cardio
Wednesdays-lower
Thurs-cardio
Fri-upper
Sat-cardio
Sun-off day

today i warmed up with 50 crunches, 50 twisting crunches, 20 butt ups, 20 pushups

Upper Body Workout

chest:
bench presses: 12~24 , 10~29, 8~34, 6~39, 12~24,
inclined presses: 12~24

back:
bent over rows: 12~24, 10~29, 8~34, 6~39, 12~24
back pullovers: 12~24

shoulders:
behind the neck lifts: 12~24, 10~29, 8~34, 6~39, 12~24
military presses: 12~24

biceps:
curls: 12~24, 10~29, 8~34, 6~39, 12~24
reverse curls: 12~24

triceps:
triceps presses: 12~24, 10~29, 8~34, 6~39, 12~24
trceps extentions: 12~24

whohooooooo...i tried to use slow, concentrated moves today and felt like i could feel the burn in every rep. ugh! felt ULTRA great afterwards though so it was worth it!

#48 ^

Tue, Apr-06-04, 09:14

pammiejoe6 pammiejoe6 is offline

Senior Member

Posts: 18,562

Plan: Atkins...hp/hf
Stats: 333/313.2/150 Female 5'5

BF:
Progress: 11%

Location: texas

DAY 2

20 minute cardio solution

started out at warmup pace 5 for 2 minutes.....increased speed to 6 for 1 min...increased speed to 7 for 1 minute.....increased to 9 for 1 min....back down to 5 for 1 min....up to 6 for 1....up to 7 for 1...up to 9 for 1...down to 5 for 1....up to 6 for 1...up to 7 for 1...up to 9 for 1....down to 5 for 1...up to 6 for 1....up to 7 for 1....up to 9 for 1....down to 5 for 1....up to 7 for 1...up to 9 for 1...up to 10 for 30 ( i woosed out...lol)....down to 5 for 30...finish

felt great for doing pretty good until the end. i can really feel it when i run at 9 for 1 minute and am thankful for the slow down to 5 right after....UGH! i cannot wait till theres not so much of me slapping around in the gut area either...yecky.
did great!! feel great!!

#49 ^

Wed, Apr-07-04, 10:05

pammiejoe6 pammiejoe6 is offline

Senior Member

Posts: 18,562

Plan: Atkins...hp/hf
Stats: 333/313.2/150 Female 5'5

BF:
Progress: 11%

Location: texas

Day 3

ate 1 egg and half a ground beef patty w/ picante sauce....drank 32 oz.water

warm up: 50 crunches....50 twisting crunches....20 butt ups....20 pushups

Lower body workout

quads:
squats: 12~24, 10~29, 8~34, 6~39, 12~34
lunges: 12~34

Hams:
good mornings: 12~24, 10~29, 8~34, 6~39, 12~34
straight leg deadlifts: 12~34

calves:
calf raises: 12~24, 10~29, 8~34, 6~39, 24~34

abs:
100 crunches non stop

feels great! i didnt think i could do the squats at the very end but i did it! whew!

#50 ^

Thu, Apr-08-04, 07:30

pammiejoe6 pammiejoe6 is offline

Senior Member

Posts: 18,562

Plan: Atkins...hp/hf
Stats: 333/313.2/150 Female 5'5

BF:
Progress: 11%

Location: texas

Day 4

20min AS completed! i even hit my 10 at the end but thought i might throw up afterwards! hehehahahhaah...i did it though!!

#51 ^

Fri, Apr-09-04, 14:00

pammiejoe6 pammiejoe6 is offline

Senior Member

Posts: 18,562

Plan: Atkins...hp/hf
Stats: 333/313.2/150 Female 5'5

BF:
Progress: 11%

Location: texas

DAY 5

ate 2 eggs w/ bacon and picante before working out...1 c coffee black

warm up:

50 crunches....50 twisting crunches...20 butt ups....20 pushups

Upper Body workout

chest:
bench presses: 12~24, 10~29, 8~34, 6~39, 24~34

back:
bent over rows: 12~24, 10~29, 8~34, 6~39, 12~34
back pullovers: 12~34

shoulders:
behind the neck presses: 12~24, 10~29, 8~34, 6~39, 12~34
military presses: 12~34

biceps:
curls: 12~24, 10~29, 8~34, 6~39, 12~34
reverse curls: 12~34

triceps:
triceps presses: 12~24, 10~29, 8~34, 6~39, 12~34
triceps extentions: 12~34

about 1 hour after i drank a protein shake. also took my L-glutimine (3000mg) and L-cartinine(1000mg)

#52 ^

Sat, Apr-10-04, 08:52

pammiejoe6 pammiejoe6 is offline

Senior Member

Posts: 18,562

Plan: Atkins...hp/hf
Stats: 333/313.2/150 Female 5'5

BF:
Progress: 11%

Location: texas

Day 6

20MAS....i did it!! the only problem i had was the last 30 seconds on my 10....i almost threw up so i had to slow to a fast walk. guess if i almost threw up i was definitely at my high!!

tomorrow is off day!! whohooooooo...and then starting next week its Lower body monday and friday, upper on wednesda, and 20MAS Tues, Thurs and sat...whew!!

#53 ^

Mon, Apr-12-04, 10:52

pammiejoe6 pammiejoe6 is offline

Senior Member

Posts: 18,562

Plan: Atkins...hp/hf
Stats: 333/313.2/150 Female 5'5

BF:
Progress: 11%

Location: texas

Day7 was yesterday and it was OFF day!! whohoooo

today is Day 8!

Lower body 2 times this week as opposed to last week which was upper body 2 times. today i felt really good during my workout! i wonder if the protein shake before working out helped? i like it!

heres what i did

warmup: 50 crunches...50 twisting crunches...20 butt ups...20 pushups....i noticed it was way easier to do my pushups today!! maybe in a week or so i will add 5 more.

Lower body

quads:
squats: 12~24, 10~29, 8~34, 6~39, 12~34
lunges: 12~34

hamstrings:
good mornings: 12~24, 10~29, 8~34, 6~39, 12~34
straight leg deadlifts: 12~39

calves:
raised calf raises: 12~24, 10~29, 8~34, 6~39, 24~34
KILLED ME TODAY!!

abs:
100 crunches nonstop...slow concentrated movements

whew!

#54 ^

Tue, Apr-13-04, 09:28

pammiejoe6 pammiejoe6 is offline

Senior Member

Posts: 18,562

Plan: Atkins...hp/hf
Stats: 333/313.2/150 Female 5'5

BF:
Progress: 11%

Location: texas

Day 9:

20MAS...got out early this morning...it was cool outside and i felt GREAT!! i even hit my 10 for the whole minute this time! still almost puked but was able to get control after just a second of walking. i went one extra lap because i felt still pretty winded and wanted to cool down completly. overall i am very happy with todays workout but i still maintain I HATE 20MAS!! HATE IT!! HATE IT!!! hahahhahahaa...still did it. but hate it.

#55 ^

Wed, Apr-14-04, 10:33

pammiejoe6 pammiejoe6 is offline

Senior Member

Posts: 18,562

Plan: Atkins...hp/hf
Stats: 333/313.2/150 Female 5'5

BF:
Progress: 11%

Location: texas

Day 10 baby!! whohoooooo

upper body this morning!!
warmup: 50 crunches, 50 twisting crunches, 20 butt ups, 20 pushups

upper body:

chest:
bench presses: 12~24, 10~29, 8~34, 6~39, 24~34

back:
bent over rows: 12~24, 10~29, 8~34, 6~39, 12~34
back pullovers: 12~34

shoulders:
behind the neck presses: 12~24, 10~29, 8~34, 6~39, 12~34
military presses: 12~34

biceps:
curls: 12~24, 10~29, 8~34, 6~39, 12~34
reverse curls 12~34

triceps:
triceps presses: 12~24, 10~29, 8~34, 6~39, 12~34
triceps extentions: 12~34

whohooooo as happy as i am i know i hav 20MAS tomorrow and that makes me sad....lmao.....yeckyyyyyyyyyyyyyyyyyyyyyy

#56 ^

Thu, Apr-15-04, 07:53

pammiejoe6 pammiejoe6 is offline

Senior Member

Posts: 18,562

Plan: Atkins...hp/hf
Stats: 333/313.2/150 Female 5'5

BF:
Progress: 11%

Location: texas

Day 11!

20MAS

as much as i hate it...it was actually a little easier this morning!! whohoooo and i didnt dry heave at the end either!!!! wow!! hahahahahahaa

#57 ^

Fri, Apr-16-04, 10:18

pammiejoe6 pammiejoe6 is offline

Senior Member

Posts: 18,562

Plan: Atkins...hp/hf
Stats: 333/313.2/150 Female 5'5

BF:
Progress: 11%

Location: texas

Day 12!!

lower body workout today!! i increased my starting weights by 5 pounds making my sets 29lbs,34lbs,39lbs,and 44 lbs! i really felt it today!!

heres what i did

warmup: 50 crunches ( i really concentrated on crunching my abs and keeping my abs tight as i executed the exercise), 50 TWISTING crunches, 30 butt ups ( these are the ones where you lay on your back, feet straight up in the air, and you lift you butt way up off the ground...i increased these by 10 today and really felt the burn), 30 pushups ( omg i was feeling really strong on these pushups today so i added 10 whohooo)

LOWER BODY WORKOUT

Quads:
squats: 12~29lbs, 10~34lbs,8~39lbs, 6~44lbs, 12~39lbs
lunges: 12~39lbs

Hamstrings:
good mornings: 12~29lbs, 10~34lbs, 8~39lbs, 6~44lbs, 12~39lbs
straight leg deadlifts: 12~39lbs

Calves:
calf raises: 12~29lbs, 10~34lbs, 8~39lbs, 6~44lbs, 24~39lbs
i really need to find another calf exercise to do in conjunction with these calf raises....i almost cannot complete the 24 at the end. HURTS!!

ABS:
crunches: 12, 10, 8, 6, 12
twisting crunches: 12

whohooooo baby! i used my stopwatch today and it took about 40 minutes to do this routine!! FEELS GREAT!

#58 ^

Sat, Apr-17-04, 08:01

pammiejoe6 pammiejoe6 is offline

Senior Member

Posts: 18,562

Plan: Atkins...hp/hf
Stats: 333/313.2/150 Female 5'5

BF:
Progress: 11%

Location: texas

Day 13!!!!

ok!! happy to say even though i did drink 5 vodka/diet pepsis last night, i STILL got up and did my 20MAS!! OMG my shins are killing me after this workout today!! not directly ON but to the sides of both....ouch!!

#59 ^

Sun, Apr-18-04, 10:11

pammiejoe6 pammiejoe6 is offline

Senior Member

Posts: 18,562

Plan: Atkins...hp/hf
Stats: 333/313.2/150 Female 5'5

BF:
Progress: 11%

Location: texas

DAY 14!! whohooooo!! i have officially made it through 2 weeks of my 12 week challenge!! soooo cool!!

today is sunday...REST DAY!! whew!!

starting tomorrow i am back on upper body 2 times, Lower body once and 20MAS 3 times ( yeckkkkkkkk)!! im craving upper body so i cant wait till tomorrow!

#60 ^

Mon, Apr-19-04, 13:11

pammiejoe6 pammiejoe6 is offline

Senior Member

Posts: 18,562

Plan: Atkins...hp/hf
Stats: 333/313.2/150 Female 5'5

BF:
Progress: 11%

Location: texas

hey everyone!! DAY 15!! whohoooooo...i originally posted this earlier but lost the post and was so damnabit pissed i logged off...lmao

heres what i did today...GREAT workout!!

warmup:
50 crunches, 50 twisting crunches, 30 butt ups, 30 pushups

UPPER BODY WORKOUT:

chest:
bench presses: 12~29lbs, 10~34lbs, 8~39lbs, 6~44lbs, 22~49lbs reached failure ~ 22, rested a few seconds and hi the last 2 reps.

i seriously need another barbell chest exercise!!

back:
bent over rows: 12~29lbs, 10~34lbs, 8~39lbs, 6~44lbs, 12~44lbs reached failure on 12
pullovers: 12~44lbs failure at 12

shoulders:
behind the neck presses: 12~29lbs, 10~34lbs, 8~39lbs, 6~44lbs, 11~44lbs reached failure lowered to 39lbs for the last rep
military presses: 12~39lbs....HARD reached failure on 12

biceps:
curls: 12~29lbs, 10~34lbs, reached failure...8~34lbs, 6~34lbs, reached failure, lowered to 29lbs for last 12
reverse curls: 12~29lbs

triceps:
presses: 12~29lbs, 10~34lbs, 8~39lbs, 6~44lbs, 12~44lbs
extentions: 12~39lbs reached failure at 12

all in all it was a GREAT workout!! whohoooooooo!!