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Thread: Jenn's Look Good - Feel Good Log!

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    Cool Jenn's Look Good - Feel Good Log!

    Well, holy hell, I am back haha! And what a mess I am (physically)!

    A brief update on life. I started a new job two weeks ago that is going fabulous. I have an awesome work schedule, working Mon-Thurs 730am-530pm. And I am making WAY more money than I used to. Plus I am just happy to be back to grooming again. It's really the perfect job for me, it just took some time off from it for me to realize it.

    An update on the health front. I found out that I have psoriasis after battling with yucky skin issues for the past couple of years. I go tanning twice a week and it has helped MAJORLY, my skin is almost completely cleared up and I'm not scratching nonstop anymore. I'm still waiting on my next doctors appointment on April 25 to get some other stuff sorted out. I had an abnormal pap back in January so I get to go in and get some biopsies and other non-fun things done in a couple weeks.

    Ok, so onto the physical stuff...

    HUGE WORD OF ADVICE: Do NOT go from working out really hard and eating extremely clean and then switch straight to doing nothing and eating whatever you feel like. I learned a huge hard lesson. In the past two months I gained 19 pounds and am now sitting at 149, eek. Major EEK!

    So! Got together with Rich today to kick things back off and did a little leg workout. It was rough, I was a mess. The combo of not eating soon enough before working out and not having worked out in 2 months really hit me hard and I was dizzy and felt like puking pretty much the whole time. So, he took it easy on me, though I still can feel I'm going to be sore the next couple of days.

    Today we did:
    A1 High stance leg press
    A2 Step ups
    Sumo squats
    Walking lunges
    Lying leg curls
    Standing calf raises
    A little bit of ab work (was feeling awful at the end)

    New workout plan for getting back into it:
    Sunday: Off
    Monday: Back/Chest
    Tuesday: Cardio
    Wednesday: Shoulders/Arms
    Thursday: Cardio
    Friday: Legs/Calves/Abs
    Saturday: Cardio

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    Let's do this thing!
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    the main point is your back at it -- some time off might of been what you needed to alert yourself to the necessaity of staying in it

    i didnt train all summer last year after i graduated, was ugly. i drank alot, partied alot, and didn't do much training ... maybe a run or so every week.. sinc ei been back in school this fall, ive learned i never want to do that again!

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    I'm in the same boat, I need to lose 10lbs. Time to kick it into gear! Great to have you back.
    laurie@controlledlabs.com

    Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

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    Thanks for the support everybody! Things are going great so far

    So my legs were so sore from doing legs on Friday with Rich. My calves actually didn't stop hurting until yesterday, good lord!

    Did some light cardio over the weekend in the form of walks with the dog. It was cold all weekend, I was not a happy camper.

    Me and my friend Constance have started working out together. We got together on Monday and I followed her shoulder/triceps workout that she was doing that night. Good stuff, I don't remember what all we did, but I love having somebody to lift with. We followed it up with 25 minutes of riding bikes in the cardio room.

    Last night we met up again for a cardio night. I did 40 minutes of walking on an incline. She forced her way through some elliptical and then joined me in my walking (she was recovering from a bit too much to drink the night before, hehe).

    Was on my own tonight and mixed it up doing some chest, back, and biceps. Weird workout, but fun to make it up as I went along.

    A1 Incline DB Press
    A2 Widegrip Pulldowns
    B1 Flat DB Press
    B2 Bentover DB Rows
    Fly Machine
    Bentover DB Laterals
    Seated DB Curls
    Alternating Hammer DB Curls

    Followed it up with 30 minutes on the bike. Good stuff! Super happy to be back into it!

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    Thursday was an off day. Yesterday was legs with Rich! Nice and sore this morning, yay

    A1 High stance leg press - 30 x 15, 40 x 15
    A2 Step ups - 15 each side, 15 each side
    Walking lunges - Down and back x2
    Sumo squats - BW x 15, BW x 15
    Seated leg curls - 35 x 15, 40 x 15, 45 x 10 (asst on last few)
    B1 Seated leg tucks - 20, 20
    B2 Twisting crunches - 15 each side x2
    Standing calf raises - 80 x 13 x 13 x not sure how many on the last set
    Reverse crunches - did 2 sets, I think I did 20 each time, can't remember

    Went tanning afterwards which I am still SOOOO thrilled that it helps keep my psoriasis in check, YAY!

    Going to go do chest and bis today and some cardio. Waiting on Rich to email me my new workout plan.

    Oh! And I lost 1.5 lbs this week and a half inch off my waist.

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    Met up with Constance at the gym for some chest and bis today. We're on different workouts, but on the same 4 day split, so we're at least in the same mindset when we hit the gym together. Didn't get my new workout from Rich yet, so just pulled some stuff from one of my old ones. Didn't keep track of weight, but aimed for higher reps in the 12-15 range.

    Incline DB Press
    Asst. Dips
    A1 Fly Machine
    A2 Hammer Wide Chest
    Seated Hammer DB Curls
    B1 Preacher Machine
    B2 Standing Alternating DB Curls

    Did 25 minutes of intervals on the treadmill afterwards. Yay

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    Broke up with Jeff last night. I keep ending up with controlling guys and don't realize it until we're a ways into the relationship. So ai am done with him and to make sure it stays that way I'm writing out all the reasons why he's an ass so when he calls (and I know he will call) to try and smooth talk me back into something, I'll be able to look at all those reasons and be able to tell him to fuck off. On the plus side, I've decided this will be awesome workout fuel for a while! Speaking of which...

    Sunday was an off day.

    Monday I was on my own training my back and rear delts as Constance was meeting up later with Rich for training. I didn't know what one of my exercises was, so I had to skip it, but I'm training back with Rich on this upcoming Sunday so I will get it figured out!

    Close grip pulldowns: 70 x 13, 80 x 13, 85 x 10
    Straight arm pulldowns: 30 x 10 x 10 (I wasn't quite sure if I was doing these completely right so I kept it light and easy until I meet up with Rich again)
    1arm DB rows: 20 x 13, 22.5 x 13, 25 x 10
    A1 Single DB Deadlifts: 40 x 11, 45 x 11, 50 x 11
    A2 DB Tbar style rows: (these are what I had no idea what they were, so didn't do it)
    Rear delt rows: 12.5 x 13, 15 x 10 x 8
    Did 25 minutes of cardio on the treadmill.

    Tuesday - met up with Constance for shoulders and triceps.

    Seated DB Lateral Raises: 10 x 13, 12.5 x 10 x 10
    Standing DB Presses: 15 x 10 x 9 x 8
    Upright Cable Rows: 40 x 13, 50 x 13, 55 x 10
    Close Grip Bench: 55 x 11, 60 x 10
    Dip Machine: 90 x 11, 95 x 8
    1Arm Overhead Extensions: 5 x 13, 8 x 10
    Did some ab work on stability balls, which was totally new to me. And also pretty damn funny because I am NOT good at balancing on those damn things haha.
    Did 30 minutes of cardio on the elliptical.

    Wednesday - Cardio
    Did 45 minutes of walking on an incline, which went by crazy fast while reading a magazine.

    Headed now to go do some leg work! Constance has abandoned me today for a photoshoot down in Cincy or something. Oh well, I'm pushing on!

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    Amazing how we always seem to pick the same kinda guys. Hang in there and keep

    Hey, if your doing squats, put a picture of him on the ground beneath you. That way he can kiss your a$$ every time you squat.
    laurie@controlledlabs.com

    Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

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    Quote Originally Posted by bull.dogz
    Hey, if your doing squats, put a picture of him on the ground beneath you. That way he can kiss your a$$ every time you squat.
    Haha nice!

    Back from leg day at the gym. It was a little rough because it was super hot in there and I don't do well with heat. But pushed through it and the only thing I skipped out on was abs. Felt like puking and figured that kind of motion wouldn't exactly help the situation haha.

    A1 High Stance Leg Press 40 x 15, 45 x 15, 50 x 15
    A2 Step Ups 15 each side, 15 each side, 10 each side
    Walking Lunges - 2 times down and back gym length
    Sumo Squats BW x 15 x 15
    Lying Leg Curls 35 x 15, 40 x 11 x 10
    Standing Calf Machine 70 x 12 x 11 (supersetted last set with ground raises)

    Did 30 minutes on a bike in the cardio room.

    On a bonus note of the day, I saved 10 cents a gallon on my gas today. Yay Kroger! Hee! I wish I didn't work off of such a busy road, otherwise I would start biking to work, but I would rather just pay for gas instead of getting run over!

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    I had my doctors appointment this morning. Didn't go as well as planned. They found a lot of abnormal cells and had to take a lot more biopsies than originally thought. That nonsense hurt like hell, I almost passed out twice. Not feeling great now so I've taken some tylenol pm to sleep it off. I'm due to hit up chest and bis at the gym tonight, but I will have to wait and see how I am feeling when I wake up. If not tonight, then I'll catch up on it tomorrow. I won't know results for about a week. Bleh, I hate waiting.

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    Hope your feeling ok, I'll keep my fingers crossed for ya!
    laurie@controlledlabs.com

    Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

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    I'm still catching up on the updates, but I hope the medical condition isn't anything serious

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    Quote Originally Posted by pu12en12g
    I'm still catching up on the updates, but I hope the medical condition isn't anything serious
    It may or may not be serious... the joy of waiting for results.

    ------------------------------------------------------------------

    I wasn't feeling up to par all Friday, so I pushed chest and bis to Saturday.

    DB Pullovers - 20 x 13, 25 x 13, 27.5 x 10
    Flat DB Press - 20 x 11, 25 x 11, 27.5 x 8
    Incline DB Flys - 15 x 13, 17.5 x 13, 20 x 10
    Asst. Dips - (12) x 11, (11) x 8
    DB Zottman Curls - 15 x 11, 17.5 x 9 x 8
    Preacher Machine - 25 x 9 x 8
    Incline Hammer Curls - 12.5 x 13, 15 x 10
    Threw in some abs since I didn't do them on leg day.
    30 minutes of cardio on a bike

    Sunday I trained back, traps, and rear delts with Rich. Good times! I learned a lot and learned I did not do some stuff right last week. Also, I don't know the exact reps I did, I just know what weights I ended up at for next time.

    Close-Grip Pulldowns - 90
    Straight Arm Pulldowns - 40
    1-Arm DB Rows - 30
    A1 Single DB Deadlifts - 45
    A2 DB T-Bar Style Rows - 45
    Rear Delt Rows - 12.5
    Did 35 minutes of cardio on the treadmill then got to watch Rich train James on his posing.

    Today was shoulders and triceps!

    Seated DB Lat Raises - 12.5 x 10 x 8, 10 x 12 x 8
    Standing DB Presses - 15 x 10 x 9 x 8 (dropset 10 x 5)
    Upright Cable Rows - 55 x 11 x 10 x 8
    Close-Grip Bench - 60 x 8 x 8
    Dip Machine - 95 x 10 x 8
    1-Arm Overhead Extensions - 8 x 10 x 10
    Threw in some abs at the end
    45 minutes of cardio on the treadmill

    I also officially started on a stricter diet today. I had been eating clean, but still too many carbs, not enough protein. So I put myself back on my beginning cut diet Rich had me on back in December. I'm also adding in Red Acid and some RPM which should be arriving in the mail soon.

    Meal 1:
    1/2 cup oatmeal
    4 egg whites
    1 whole egg
    2 red acid, sesaglow, multivitamin, epa

    Meal 2:
    1.5 scoop whey
    small apple or 5 strawberries
    12 almonds

    Meal 3:
    4 oz chicken (I mix it with a tablespoon of light miracle whip and spicy brown mustard, everybody thinks I'm gross haha)
    12 almonds
    1 cup green beans
    sesaglow

    Pre/during workout:
    2 red acid
    greenmag
    xtend

    Meal 4 (postworkout):
    1.5 scoop whey
    1/2 scoop waxy maize starch

    Meal 5:
    5 oz 96/4 beef
    1/2 cup cottage cheese (love those little premeasured containers they sell!)
    1 cup green beans
    sesaglow, epa

    Approximately 1542 cals, 78 carbs, 181 protein, 51 fat

    When I have some extra money I'll throw some Ultra 40s in too.

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    I've been trying to clean up my diet too. It really helps to write it all out so you can see what and where to tweak. Your doing great girl! Hang in there and stay positive.

    laurie@controlledlabs.com

    Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

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    Sounds like a plan! Keep training hard and eating clean.
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    An update on the health front: not really good news, not really bad news. Basically I have a moderate version of cell abnormality which is middle of the road, not good, but not horrible. The problem is that I have a LOT of it. Basically the best choice right now is for me to wait 4 months to see if my body can start healing itself and then I will have biopsies done again in September. The doctor said if they chose to operate and remove the abnormal cells now, that there would be a good chance that I wouldn't be able to have babies. But if my body doesn't heal itself, they will need to be removed because they would eventually end up turning into cancer. So for now all I can do is wait and hope that my body starts to heal itself! Some extreme motivation for eating right, exercising, and getting lots of sleep!

    Tuesday 4/29

    Tuesday was just a cardio day for me. Did 15 minutes on this crazy new elliptical/stairstepper thing and it kicked my ass. So I switched over to a treadmill and walked 30 minutes on an incline after that. Got Constance to get herself back to the gym and she did shoulders/tris because she is mixing up her workouts a little to get back on the same workout schedule as me and Sue.

    Wednesday 4/30

    Met up with Constance at the gym again. She was doing back and I was doing legs.

    A1 High Stance Leg Press - 55 x 15, 60 x 15, 65 x 15
    A2 Step ups - 15 each side, 15 e.s., 15 e.s.
    Walking Lunges - 2 down and back the gym length (getting easier, I am going to add a little weight next time)
    Sumo Squats - 15, 15, 15 (easy too, going to add a little weight next time)
    Lying Leg Curls - 40 x 13, 45 x 13, 50 x 10
    B1 Standing Calf Machine - 70 x 12 x 12 x 10
    B2 Ground Calf Raises - 15, 20, 25 (burrrrrrrrrrrrn yeah)
    Did abs
    45 minutes of cardio on the treadmill

    Eating has been spot on since I started back on the diet and weight is already starting to drop. Thankfully when I put my mind to it, I lose weight just as easy as I gain it. Just gotta stay FOCUSED!

  19. #19
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    Are you talking about the stairmill? Like an escalator? 20 minutes is like death but it really works you good!

    Sorry to hear about the news but stay positive. Have you ever read the book "The Secret"? it's a movie too. It might help. I've had good results after reading it.
    laurie@controlledlabs.com

    Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

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    Quote Originally Posted by bull.dogz
    Are you talking about the stairmill? Like an escalator? 20 minutes is like death but it really works you good!

    Sorry to hear about the news but stay positive. Have you ever read the book "The Secret"? it's a movie too. It might help. I've had good results after reading it.
    The machine looks like an elliptical but when you get on you can move your feet in any direction you want. It's kind of crazy at first until you get used to it. You can step up and down, or do little strides, or big strides.

    I do not know of that book/movie. I will have to go look that up now

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