~~~Julie's 2010 CL Log!~~~

[JC32]

2/23/2010:

Blue Gene: 5 caps; 45min Pre
Green Mag: 1 scoop; 30min Pre with 18oz water (mixed with WF)
White Flood: 2 scoops; 20min Pre with 18oz water (mixed with GM)
Purple Wraath/Purple InTrain: Mix 1 scoop PW with 1 scoop PiT; Intra with 24oz water
Golden Gains: 1 scoop + 1 scoop Glycomaize (ate shortly after); Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2


CHEST/BACK
1) Bench Press: 75 1x15; 105 1x10; 115 1x10; 120 1x10
2) Incline DB Fly with a Twist + Incline BB Bench Press (Chest Superset): 15(ea) 3x12; 75 3x12
3) Smith Machine Bent Over Row + Seated Cable Narrow Grip Row(Back Superset): 45 3x12; 80 3x12
4) Cable Fly: 25 3x15
5) Lat Pulldown: 95 3x12
6) Decline DB Chest Press: 30 3x10
7) BB SLDL: 85 3x12
8) Push-Ups (Toes on Bench) + Spotted Chin-Ups(Superset): 3x20; 3x12
9) BB Shrugs (Behind the Back): 60 3x12


Soooo happy to be in the gym. I've really been trying to squeeze as much in as I can before we get more snow this weekend (so that's why I'm sorta over-doing-it, lol). And BTW, 120 on my Bench for the first time ever - PR. AND that's after not benching (heavy) for over 3 weeks! SUPER STOKED!

[JC32]

2/24/2010:

Blue Gene: 5 caps; 45min Pre
Green Mag: 1 scoop; 30min Pre with 18oz water (mixed with WF)
White Flood: 2 scoops; 20min Pre with 18oz water (mixed with GM)
Purple Wraath/Purple InTrain: 1 scoop PW with cardio; Mix 1 scoop PW with 1 scoop PiT for Weight Training; Intra with 24oz water
Golden Gains: 1 scoop + 1 scoop Glycomaize (ate shortly after); Post with 26oz water


LEGS (PM)
Leg Extension: 75 3x12
Abduction Machine: 80 3x15
Adduction Machine: 115 3x20
Leg Press/Calf Raises #1: 150 3x15

Smith Machine Squat: 95 1x10; 100 2x10
Smith Machine Lunge: 75 3x10
Smith Machine Sumo Squat: 75 3x10
Leg Press #2: 295 1x12; (Dropset) 345 1x10; 325 1x10; 305 1x10; 285 1x10; 265 1x10; 245 1x10; 225 1x10; 205 1x10; 185 1x10; 165 1x8; 145 1x8; 125 1x8
Leg Press #2 Calf Raises: 345 3x25
Ham. Press: 305 3x10
Sumo Press: 305 3x10

* First 4 exercises are basically a warmup for the workout. There are 2 different Leg Press Machines that are at different angles.

Abs: Hanging Leg Raise 3x15 (2lb ankle weights)
Decline Bench Oblique Crunches (5lb)
Decline Bench Crunches (10lb)
Wood Choppers (5kg)

Cardio: 40min on Elliptical (X/C Setting)

First day back doing heavy legs in a long time so I was pleased. It was waaay harder than I thought it would be... anticipate some sooooore legs tomorrow. And I didn't take Orange Triad today because FedEx is run by #$%#$%. A package that should have been here over a week ago... is not. Better be here tomorrow! GRR

[JC32]

2/25/2010:

Blue Gene: 5 caps; 45min Pre
Green Mag: 1 scoop; 30min Pre with 18oz water (mixed with WF)
White Flood: 2 scoops; 20min Pre with 18oz water (mixed with GM)
Purple Wraath/Purple InTrain: 1 scoop PW with cardio; Mix 1 scoop PW with 1 scoop PiT for Weight Training; Intra with 24oz water
Golden Gains: 1 scoop + 1 scoop Glycomaize (ate shortly after); Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2


SHOULDERS/BI'S/TRI'S (PM)
1) Upright Row (Smith Machine): 45 3x15
2) Seated BB Military Press + Arnold DB Press (Shoulder Superset): 75 3x12; 20(ea) 3x12
3) Front Raise + Lateral Raise(Shoulder Superset): 8(ea) 3x15; 8(ea) 3x15
4) Alternating Incline DB Curls: 15(ea) 3x15(ea)
5) Cable Rope Overhead Tricep Ext. + Rope Tricep Pushdown(Tri's Superset): 55 3x12; 60 3x12
6) Reverse Grip Tricep Pushdown : 80 3x10
7) Preacher Curls w Curl Bar + Cross Body Hammer Curls(Bi's Superset): 37.5 3x12; 15(ea) 3x12(ea)
8) DB Decline Skull Crushers + Reverse Plate Curls(Bi/Tri Superset): 15(ea) 3x15(ea); 10(ea) 3x15(ea)


PLYO'S (AM)
- Jump Squats
- Run-stance Squats
- Airborne Heisman
- Swing Kick
- Squat Reach Jump
- Run-stance Squat Switch Pick-up
- Double Airborne Heisman
- Circle Run
- Jump Knee Tucks
- Mary Katherine Lunges
- Leapfrog Squats
- Twist Combo
- Rockstar Hop
- Gap Jump
- Squat Jack
- Military March
- Run Squat 180 Jump Switch
- Lateral Leapfrog Squat
- Monster Truck Tires
- Hot Foot
- Pitch & Catch
- Jump Shot
- Football Hero

(Each exercise x2, 30sec. rest periods every 4 exercises. So you do 1-4, repeat 1-4, break, 5-8, repeat 5-8, rest, etc.)

* Time: 58min (including warm-up/cool down)


So happy I got this workout in. It was done in warp speed, probably 45min. because I was trying to get as much done as possible before it was snowing TOO hard. Felt great, but for some reason my forearms were absolutely on fire and so hard/tight. Thought they may explode. I was able to go pick up my packages at FedEx, so OT is baaaack! Cross your fingers I can get my Chest/Back workout in tomorrow before more snow comes. I'm dying to give my Bench another shot at 120.

[JC32]

2/27/2010:

Blue Gene: 5 caps; 45min Pre
Green Mag: 1 scoop; 30min Pre with 18oz water (mixed with WF)
White Flood: 2 scoops; 20min Pre with 18oz water (mixed with GM)
Purple Wraath/Purple InTrain: 1 scoop PW with cardio; Mix 1 scoop PW with 1 scoop PiT for Weight Training; Intra with 24oz water
Golden Gains: 1 scoop + 1 scoop Glycomaize (ate shortly after); Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2


CHEST/BACK (PM)
1) Incline BB Bench Pulls: 41 3x15
2) Decline BB Bench Press: 66 3x20
3) Bent Arm BB Pullover: 41 3x15
4) Hammer Grip Incline DB Bench Press: 20(ea) 3x20
5) Prone Incline DB Fly: 8(ea) 3x10
6) Push-Ups (with Toes on Bench): 3x20
7) Bent Over 2-DB Row (with Palms In): 20(ea) 3x12
8) Incline DB Fly with a Twist: 15(ea) 3x15
9) DB Shrugs: 20(ea) 3x25
10) DB SLDL: 20(ea) 3x20
11) Flat Bench DB Press: 20(ea) 3x30


KENPO (AM)
(Each Exercise performed on Left & Right Side)
- Twist & Pivot = 1x25
- Twist & Pivot with Hook & Uppercut = 1x25
- Jabs = 1x30
- Jab/Cross = 2x25
- Jab/Cross/Hook = 1x25
- Jab/Cross/Hook/Uppercut = 1x25
---- Break (with High Knees/Jump Rump/Jumping Jacks/X-Jacks) ----
- Step Drag Punch High/Low = 1x30
- Jab/Cross Switch = 1x20
- Hook/Uppercut Switching = 1x20
- Knee Kicks = 1x25
- Ball Kicks = 1x30
- Side Kicks = 1x30
---- Break (with High Knees/Jump Rump/Jumping Jacks/X-Jacks) ----
- Back Kicks = 1x25
- 3 Direction Kicks = 1x8
- High Sword/Low Hammer = 1x15
- Step Drag/Claw/Low Punch = 1x25
---- Break (with High Knees/Jump Rump/Jumping Jacks/X-Jacks) ----
- High Blocks = 1x30
- Inward Blocks = 1x30
- Outward Blocks = 1x30
- Downward Blocks = 1x30
- Star Blocks = 1x16
---- Break (with High Knees/Jump Rump/Jumping Jacks/X-Jacks) ----
- High Block/Low Punch = 1x25
- Knee/Back Kick = 1x15
- Back Knuckle/Ball Kick/Back Kick = 1x10
- Hook/Uppercut/Low Side Kick = 1x10
- Elbow Series = 1x30
- Vertical Punches = 1x100

* 58min (including warm-up & cool-down)


Still bummed I didn't get to the gym... waited a day hoping it would get better, but it didn't. I will be able to go tomorrow (assuming we don't get a surprise snow) and it looks good for the week. So, I plan to have a massive week coming up!! To note: decline chest exercises are feeling less sketchy for me all the time. Before my shoulder felt very vulnerable, but I'm gaining confidence in it.

[JC32]

3/1/2010:

Blue Gene: 5 caps; 45min Pre
Green Mag: 1 scoop; 30min Pre with 18oz water (mixed with WF)
White Flood: 2 scoops; 20min Pre with 18oz water (mixed with GM)
Purple Wraath/Purple InTrain: 1 scoop PW with cardio; Mix 1 scoop PW with 1 scoop PiT for Weight Training; Intra with 24oz water
Golden Gains: 1 scoop + 1 scoop Glycomaize (ate shortly after); Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2


SHOULDERS/BI'S/TRI'S (PM)
1) Smith Machine Seated Military Press: 95 3x10 --PR--
2) Superman's + BBC (Bi's Superset): 35(ea) 3x12; 37.5 3x12
3) Front Raise + Lateral Raise( Shoulder Superset): 10(ea) 3x10 --PR--; 10(ea) 3x10 --PR--
4) Rope Hammer Curls: 65 3x12 --PR--
5) Decline DB Skull Crushers + V-Bar(Tri's Superset): 15(ea) 3x15; 95 3x10 --PR--
6) DB Upright Rows: 15(ea) 3x12
7) Single Arm Cable Kickbacks: 25(ea)x15(ea)
8) DB Preacher Curls + DB Tricep Extensions(Bi's/Tri's Superset): 15(ea) 3x15(ea); 30 3x15(ea) --PR--


CARDIO (AM)
- Spin Class = 50min

Julie got her groove back... Totally felt ON tonite. Back to feeling I'm pushing as hard as possible and that the muscles could rip through the skin at any moment. I actually had a short sleeve shirt on (normally I have l/s) and a few of the guys hadn't seen my arms in over a month. They coudln't believe how much bigger my arms looked. So set out to KILL it tomorrow too. Hope it goes as well as today...

[JC32]

3/2/2010:

Blue Gene: 5 caps; 45min Pre
Green Mag: 1 scoop; 30min Pre with 18oz water (mixed with WF)
White Flood: 2 scoops; 20min Pre with 18oz water (mixed with GM)
Purple Wraath/Purple InTrain: Mix 1 scoop PW with 1 scoop PiT; Intra with 24oz water
Golden Gains: 1 scoop + 1 scoop Glycomaize (ate shortly after); Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2


CHEST/BACK (PM)
1) Flat BB Bench Press: 85 1x10; 105 1x10; 115 1x10; 120 1x10; 120 1x8
2) Decline DB Press: 25(ea) 3x15
3) Cable Fly: 25(ea) 3x12
4) Incline BB Bench Press: 75 3x12
5) Flat DB Bench Press: 35(ea) 3x15
6) Lat Pulldown: 95 3x12
7) Pull-Ups (Spotted): 3x15
8) 1-Arm DB Rows: 25 3x12
9) Smith Machine Reverse Grip Bent Over Row: 45 3x15
10) Reverse Leg Raises (for low back): 3x25


Ok I felt great again (not like last nite, but great). Little bummed that I didn't get 2 full sets of 120 on bench, the last 8 were sketchy... not worth getting hurt on. But I'm getting better 1 day at a time!!

[breathemetal]

Keep at it

[farmerson12]

What is your rest period time usually between sets? I apologize if you already wrote that down. I may have skipped it when looking

[JC32]

Keep at it

Thanks!

What is your rest period time usually between sets? I apologize if you already wrote that down. I may have skipped it when looking

Rest periods vary for me for each exercise typically. I TRY to keep it somewhere between 30-45sec for most. But there are a lot of variables, if I'm superset'ing, dropset'ing, etc. Also, our gym is really over croweded with limited equip. so often times you got people jumping in with you... which always throws things off. lol Then between different exercises sometimes I get stuck waiting for equip. Not an ideal situation most of the time...

[JC32]

3/7/2010:

Blue Gene: 5 caps; 45min Pre
Green Bulge: 5 caps; 30min Pre
Glycergrow: 2 scoops; 30min Pre; Put each scoop on tongue & chased with water
Purple Wraath: 1 scoop; Intra with 24oz water
Orange Triad: 6 Tabs; 2/2/2


Yoga
- Mix of Power & High Energy Yoga

* Time = 58min (including warm up and cool down)


Stretch
- Included: Static, Ballistic, & Yoga Stretches

* Time = 50min

Ughhh. Been at the hospital with a kidney stone (with secondary kidney infection). It kicked my butt all week. I managed to force myself to do some yoga/stretching, better than nothing I suppose. On top of it, I'm cycling off stims (since last Wed. - 3rd). I'm going to TRY to lift a little today, but it's tough bc I'm sooo dehydrated -- bad combo with GG (might have to hold off on that).

[JC32]

3/8/2010:

Blue Gene: 5 caps; 45min Pre
Green Bulge: 5 caps; 30min Pre
Glycergrow: 2 scoops; 30min Pre
Purple Wraath/Purple InTrain: Mix 1 scoop PW with 1 scoop PiT; Intra with 24oz water
Golden Gains: 1 scoop + 1 scoop Glycomaize (ate shortly after); Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2


SHOULDERS/BI'S/TRI'S
1) Alternating Shoulder Presses: 15(ea) 1x20; 1x18
2) In & Out Bicep Curls: 15(ea) 2x16
3) 2-Arm Tricep Kickback: 8(ea) 2x18
4) Deep Swimmer's Presses: 15(ea) 1x20; 1x18
(similar to Arnold Press, but you come down to parallel to floor)
5) Alt. Full Supination Concentration Curls: 15(ea) 2x15
6) Chair Dips(with Alt. 1-Leg Raise): 2x20
7) Upright Rows: 12(ea) 2x20
8) Static Arm Curls followed by Hammer Curls: 15(ea) 2x16; 15(ea) 2x10
(hold one in an isometric bicep curl parallel to floor while during a bicep curl with the other, switching every 4 reps)
9) Flip Grip Twist Tricep Kickbacks: 8(ea) 2x8
(basically a kickback with alt. palm up and palm down)
10) 2-Angle Shoulder Flys: 8(ea) 2x12
(basically a seated lateral raise then a bent over rear delt. fly)
11) Crouching Cohen Curls: 15(ea) 2x16
12) Flat Skull Crushers: 15(ea) 2x20
13) Anterior to Lateral Raises: 8(ea) 2x16
14) Congdon Curls: 15(ea) 2x18
15) Side Tri-Rises: 2x12(ea)


Ok working out may not have been my brightest idea of the day. I was feeling better, so I decided to at least do a workout at home with P90x (I know I know, no complaints - this is all I had in me today)... I felt like 200% crap about 1/2 way through, taking breaks (where I never took them before), no endurance, etc. I weighed myself earlier and I have already lost 4lbs -- so almost 1lb/day. I've been having blood sugar/hydration issues - thought I was on top of it. This stone has really made me weak and it pisses me off. On top of it I'm going through DT's without caffeine, lol. So, when I was done I hit some GGs and followed it up with a ton of food and carb. Really hoping tomorrow goes a lot better for me...

[jiritt0]

have you inquired with your health care professional whether your current situation may be due to over training and/or the body fighting back, so to speak, against all the foreign substances you consume at rather large doses in relation to your body comp? (assuming an average female structure)

I am no medical doctor nor do I even agree with the current western philosophy of medicine, but I do study exercise/nutrition in a manner that most western doctors do not; and I would wager a good bit that could be the root cause(s) of your current situation -- a tricky and complex combination of the previous two thoughts.. If you were to have a pre-existing condition, these two principles could simply exacerbate any symptoms...


just my suggestion for you to hopefully better your health, nothing more, nothing less..take it as you will, but please do not take it softly, especially when considering the potential negative outcomes, some of which may already have started to become forced out in an attempt for your body to self regulate it's core systems.

[JC32]

have you inquired with your health care professional whether your current situation may be due to over training and/or the body fighting back, so to speak, against all the foreign substances you consume at rather large doses in relation to your body comp? (assuming an average female structure)

I am no medical doctor nor do I even agree with the current western philosophy of medicine, but I do study exercise/nutrition in a manner that doctors do not; but I would wager a good bit that could be the root cause(s) of your current situation - a tricky and complex combination of the previous two thoughts..

Take this as you will, but please do not take it softly, especially when considering the potential negative outcomes, some of which may already have started to become forced out in an attempt for your body to self regulate it's core systems..

No this has nothing to do with training/supplements. I have a 29yr history of kidney problems, born with it. I've had multiple surgeries for structural problems in my kidneys/ureters/bladder since I was a kid. I have kidney stones/kidney infections regularly as a result due to still faulty valves/reflux. And the frequency has not changed with training/supps. My nephrologist and urologist don't exactly recommend me doing what I'm doing, but have monitored me closely for any changes out of the norm for me. I do regular blood work, urinalysis', creatine clearances, etc.

[farmerson12]

Awesome

[jiritt0]

No this has nothing to do with training/supplements. I have a 29yr history of kidney problems, born with it. I've had multiple surgeries for structural problems in my kidneys/ureters/bladder since I was a kid. I have kidney stones/kidney infections regularly as a result due to still faulty valves/reflux. And the frequency has not changed with training/supps. My nephrologist and urologist don't exactly recommend me doing what I'm doing, but have monitored me closely for any changes out of the norm for me. I do regular blood work, urinalysis', creatine clearances, etc.

best of luck!