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

[JC32]

3/18/2010:

Blue Gene: 5 caps; 45min Pre
Green Mag: 1 scoop; 20min Pre with 20oz water (mixed with WF)
White Flood: 1 scoop; 20min Pre with 20oz 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
OxiMega (Fish Oil & Greens): 1 scoop Veggies in 8oz pre bfast; For Fish Oil - 1 pre bfast/1pre dinner



SHOULDERS/BI'S/TRI'S
1) Smith Machine Seated Military Press + DB Shoulder Press(Shoulder Superset): 90 3x12; 20(ea) 3x12
2) Superman's + BBC (Bi's Superset): 35(ea) 3x10; 37.5 3x10
3) Front Raise + Lateral Raise(Shoulder Superset): 10(ea) 3x10; 10(ea) 3x10
4) Smith Machine Upright Rows: 50 3x10
5) Standing DB Tricep Ext. + Cable Rope Pulldodwn(Tri's Superset): 30 3x12; 65 3x12
6) Alt. DB Preacher Curls: 20 3x10
7) Cross Body DB Hammer Curls + Decline DB Skull Crushers(Bi's/Tri's Superset): 12(ea) 3x12(ea); 15(ea) 3x12
8) BB Skull Crushers: 57.5 3x15


Ok, I actually felt pretty good today (I'm sure being back on stims helped). I only used 1 scoop WF and I was jacked, so you can officially say I reset my tolerance. lol Even 8oz of coffee this a.m. had me shakey.

Just wanted to post some thoughts on my OxiMega this morning. Today I tried mixing the Greens in ON's Choc. Mint 100% Gold Standard with 8oz of water. Wowie was the mint flavor strong, too strong. So, I added about 2oz more to see if diluting it would help... not so much. I wish I would have tried in 12oz, but maybe another time. I wouldn't do this on a regular basis, but if I was in a hurry or something -- I could handle it. I may try this in my ON Choc. Oats & Whey... this may be less conflicting tastes. Honestly, I think the Greens are good on their own, actually enjoy the taste and the spearmint breath afterwards, lol.

As for the fish oil, I left it on my tongue a little longer than normal before swallowing to try to taste the citrus. I taste it a little, but def. nothing overpowering. I think I'm going to try taking 2 in the a.m. for a while, then maybe a 1/1 split. Don't know that it makes a difference but wanna try it both ways.

[force]

i've been mixing mine with chocolate milk. the already mixed store bought kind. not this brand, but you get the point.

[JC32]

What do you think of the choc. milk mix? I can't have milk bc of a lactose problem, but looks like a good idea!

[JC32]

3/19/2010:

Blue Gene: 5 caps; 45min Pre
Green Mag: 1 scoop; 20min Pre with 20oz water (mixed with WF)
White Flood[/color]: 1 scoop; 20min Pre with 20oz water (mixed with GM)
Purple Wraath/Purple InTrain: 1 scoop PW for 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
OxiMega (Fish Oil & Greens): 1 scoop Veggies in 8oz pre bfast; For Fish Oil - 1 pre bfast/1pre dinner


CHEST/BACK
1) Flat BB Bench Press: 75 1x12; 100 1x10; 110 2x10; 115 1x10
2) Lat Pulldown: 93 3x12
3) Standing Cable Fly + Seated DB Rear Fly (Chest/Back Superset): 25(ea) 3x10; 8(ea) 3x10
4) Chin-Ups (Spotted): 3x12
5) DB SLDL + Incline BB Bench Press (Chest/Back Superset): 25(ea) 3x25; 70 3x15
6) Decline DB Bench Press: 30(ea) 3x12
7) Incline Bench Pull with Curl Bar + Incline DB Fly with Twist (Chest/Back Superset): 42.5 3x10; 15(ea) 3x10

CARDIO:
3mi Run


Ok, today went pretty well... still wish my strength/endurance was coming back quicker. I had to superset quite a few exercises because I had less time, but I like doing that occassionally anyway. It felt GREAT to get out and run for the first time since probably Oct. lol. Where I run is almost a cross country type trail, so I was happy to get 3mi. in the first day back. Hopefully, get more days like this bc I miss running! I feel like I have a new pre-run routine too - Oats & Whey Shake, OT, and OX = WIN!

Not too much to add on OxiMega today. Still totally digging it and it was a nice little push this morning for the run. The digestive support has been great for me as well -- really notice a difference, even on top of OT's support. It's also nice to rest easy knowing that even though I only got 1 serving of veggies today with my meals, that the Greens was there to pick up the slack. I'm sure my body appreciates it!

[JC32]

3/21/10:

Blue Gene: 5 caps; 45min Pre
Green Mag: 1 scoop; 30min Pre with 18oz water
Purple Wraath: 1 scoop PW with cardio; Intra with 24oz water
Orange Triad: 6 Tabs; 2/2/2
OxiMega (Fish Oil & Greens): 1 scoop Veggies in 8oz pre bfast; For Fish Oil - 1 pre bfast/1pre dinner


KENPO (AM - Cardio)
(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)


My intention was to do Kenpo and then go do Legs in the afternoon. Unfortunately, I didn't get to the gym before it closed at 5pm. However, I tried something new with the Kenpo... My uncle gave me 1lb glove weights (Everlast), so I used them during the Kenpo sesh. At first I was like what will 1lb weights do to help me that much, I was wrong. It made my hands very heavy and I feel I got a MUCH more of an upper body workout as well. Awesomeness!

[JC32]

Blue Gene: 5 caps; 45min Pre
Green Mag: 1 scoop; 20min Pre with 20oz water (mixed with WF)
White Flood: 2 scoops; 20min Pre with 20oz water (mixed with GM)
Purple Wraath/Purple InTrain: 1 scoop PW for Cardio; Mix 1 scoop PW with 1 scoop PiT for Weight Training; Intra with 24oz water
Golden Gains: 2 scoops; Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2
OxiMega (Fish Oil & Greens): 1 scoop Veggies in 8oz pre bfast; For Fish Oil - 1 pre bfast/1pre dinner


SHOULDERS/BI'S/TRI'S (PM)
1) Smith Machine Standing Military Press + DB Upright Row(Shoulder Superset): 75 3x10; 15(ea) 3x12
2) Front Raise + Lateral Raise(Shoulder Superset): 10(ea) 3x10; 10(ea) 3x10
3) Arnold DB Shoulder Press: 20(ea) 3x12
4) Preacher Curls with EZ Curl Bar: 42.5 3x15
5) Single Arm Cable Bicep Curls + Single Arm Cable Rope Stepout(Bi's/Tri's Superset): 35 3x12(ea); 35 3x12(ea)
6) DB Concentration Curls + Cable Rope Hammer Curls (Bi's Superset): 20(ea) 3x10; 65 3x12
7) Standing DB Tricep Ext. + V-Bar(Tri's Superset): 30 3x12; 95 3x12
6) BB Skull Crushers to Close Grip Tricep Press: 45 3x15


CARDIO (AM)
- Spin Class = 50min

Ok... so I finally feel like I'm pretty much back to normal. Felt I had a killer workout and ready to press on to more PR's. I think my arms are falling off though, lol, the supersets were brutal. Psyched to hit just as hard tomorrow.


Today I mixed my OxiMega with ON's Choc. Oats & Whey... not bad, not bad at all. This is an excellent option for me mornings where I have an Oats&Whey + Greens before cardio. I still maintain that the Greens taste great on their own though. Oh and since the question has come up and I forgot to mention -- NO FISH BURPS with the Fish Oil.

[JC32]

3/23/2010:

Blue Gene: 5 caps; 45min Pre
Green Mag: 1 scoop; 20min Pre with 20oz water (mixed with WF)
White Flood[/color]: 2 scoops; 20min Pre with 20oz 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
OxiMega (Fish Oil & Greens): 1 scoop Veggies in 8oz pre bfast; For Fish Oil - 1 pre bfast/1pre dinner


CHEST/BACK
1) Flat BB Bench Press: 75 1x12; 110 2x10; 115 1x10
2) Lat Pulldown: 95 3x10
3) Standing Cable Fly: 25(ea) 1x12; 30(ea) 2x10 --PR--
4) Pull-Ups (Spotted): 3x18 --PR--
5) Decline DB Bench Press: 35(ea) 3x12 --PR--
6) Reverse Grip Bent Over Row (Smith Machine): 50 3x12
7) Flat DB Bench Press: 35(ea) 1x15; 40(ea) 2x10 --PR--
8) BB Shrugs (Smith Machine): 105 1x12; 110 2x12 --PR--
9) BB Incline Bench Press: 75 3x12
10) 1-Arm DB Rows: 25 3x12(ea)


PR TUESDAY! Ok today I was feeling pretty dang good, so I decided it was PR Tues. no matter what! Felt great! Only thing from keeping it being the perfect workout was not getting back up to 120 on bench. This gave me new motivation to move forward. * Side note: Thinking I need to start back on REDuction PM... having trouble sleeping lately. Last nite I found 2 REDuction PM's in my travel bag and slept like a baby last nite.

Not much to add on OxiMega today. Still love it and already started mom on it and recommending to friends. All sorts of goodness for my body.

[JC32]

3/24/10:

Blue Gene: 5 caps; 45min Pre
Green Mag: 1 scoop; 20min Pre with 20oz water (mixed with WF)
White Flood[/color]: 2 scoops; 20min Pre with 20oz 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
OxiMega (Fish Oil & Greens): 1 scoop Veggies in 8oz pre bfast; For Fish Oil - 1 pre bfast/1pre dinner


LEGS
1) Leg Extension: 75 3x10
2) Abduction Machine: 75 3x15
3) Adduction Machine: 110 3x15
4) Leg Press/Calf Raises #1: 150 3x15

5) Smith Machine BB Squats: 110 3x12
6) Smith Machine BB Sumo Squats: 95 3x12
7) Leg Press: 295 1x12; 365 3x12
8) Calf Raises on Leg Press: 365 3x30
9) Walking DB Lunges: 25(ea) 3x15(ea)

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


Have to go out of town today, so I had to get up super early and get the workout done in 45min. Felt good to get it knocked out and done though bc I knew I would be too tired to do it when I get home. Felt ok, but I need to get back to doing serious leg workouts. I just got a new spin bike, so I may try to get some cardio and ab work done this evening.

Also, I need a recommendation for straps with lifting hooks. I'm having trouble going up in weight with several exercises simply bc I can't hold on to the BB. So, I was told to get straps that had lifting hooks on them to take the weight out of my hands. Anybody know what's good?

Since I was in a hurry, I put my OxiMega greens in ON's Cake Batter Whey. I was expecting it to not be that great, but surprisingly I think it was a little better than the Choc. Oats & Whey. Good to know!

[JC32]

3/25/2010:

Blue Gene: 5 caps; 45min Pre
Green Mag: 1 scoop; 20min Pre with 20oz water (mixed with WF)
White Flood[/color]: 2 scoops; 20min Pre with 20oz water (mixed with GM)
Purple Wraath/Purple InTrain: Mix 1 scoop PW with 1 scoop PiT; Intra with 24oz water
Golden Gains: 1 scoop (ate shortly after); Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2
OxiMega (Fish Oil & Greens): 1 scoop Veggies in 8oz pre bfast; For Fish Oil - 1 pre bfast/1pre dinner


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


Wasn't able to go to the gym today bc I was waiting for Verizon to come fix our phones/DSL... they were suppose to be here before noon, but called at 11:30 to say they'd be here in the afternoon. Knowing I had work this evening, I went ahead and did a workout at home. I did the P90x shoulder/arms workout, but at my own pace and added a 3rd set to everything to make it brutal (since I don't have a lot of heavy DB's). Felt pretty good and was pleased... but never happy "enough" when I can't go to the gym.

I'm also struggling with making a decision on what meds to take for my female probs. Everything I have read says the birth control meds cause weight gain and make muscle gains difficult. My doc also told me yesterday that she thinks the 10lbs I have gained were most likely due to my Depo shots... so I'm sorta bummed bc I thought I had gained 10lbs of muscle. (especially since my BF% went down too)

Oh and OxiMega is still the sh*t.

[force]

What do you think of the choc. milk mix? I can't have milk bc of a lactose problem, but looks like a good idea!

right now, this is my favorite way to take it. want to try it mixed with some tea next. good luck with your health issues. i'm dealing with some myself. i go for an mri tomorrow morning.

edit
maybe it's placebo, maybe its not. but, i've been having a better feeling of "well being" since starting the greens.

[JC32]

right now, this is my favorite way to take it. want to try it mixed with some tea next. good luck with your health issues. i'm dealing with some myself. i go for an mri tomorrow morning.

edit
maybe it's placebo, maybe its not. but, i've been having a better feeling of "well being" since starting the greens.

I have some ABB Diet Turbo Tea to try it with... will be posting that. Good luck with yours, I know it can be very frustrating! Please let me know how it goes. If you are looking for an ortho let me know (since we are in the same area and I know the good ones, lol).

I hear you on the placebo thing. I have def. felt "better" overall and just a "cleaner" energy, not like a stim energy. I feel it really wakes me up and gets me going in the a.m. I would have mentioned that earlier, but figured people would call b.s. and say I was just being a kiss@ss! lol

[JC32]

3/26/2010:

Blue Gene: 5 caps; 45min Pre
Green Mag: 1 scoop; 20min Pre with 20oz water (mixed with WF)
White Flood[/color]: 2 scoops; 20min Pre with 20oz 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(ate shortly after); Post with 26oz water
Orange Triad: 6 Tabs; 2/2/2
OxiMega (Fish Oil & Greens): 1 scoop Veggies in 8oz pre bfast; For Fish Oil - 1 pre bfast/1pre dinner


BACK/BI'S (PM)
1) Wide Front Pull-Ups: 1x18
2) Lawnmowers: 15 1x20(ea)
(Alt. 1-Arm DB Row)
3) 21's: 15(ea) 1x21
(7 bottom half bicep curls, 7 top half bicep curls, 7 full bicep curls)
4) 1-Arm Cross-Body Curls: 15(ea) 1x10(ea)
5) Switch Grip Pull-Ups: 20 Total (10 over/10 under)
(alt. 2 over, then 2 under)
6) Elbows-Out Lawnmowers: 15(ea) 1x12(ea)
(Alt. 1-Arm DB Row with Elbows Out)
7) Standing Bicep Curls: 15(ea) 1x16
8) 1-Arm Concentration Curls: 15(ea) 1x10(ea)
9) Corn Cob Pull-Ups: 1x12
(Wide Grip Pull-Up Position, then shift to the right, shift to the left, shift center, shift back, shift center, then down is 1 rep)
10) Reverse Grip DB Bent-Over Row: 15(ea) 1x15
11) Open Arm Curls: 15(ea) 1x12
12) Static Arm Curls: 15(ea) 1x16
(hold one in an isometric bicep curl parallel to floor while during a bicep curl with the other, switching every 4 reps)

------BREAK------
(only rest period between exercises)

13) Towel Pull-Ups: 4 sets of 3 on each side
(1 hand on bar, 1 hand holding a towel hanging over bar... 3 on 1 side and switch)
14) Congdon Locomotives: 15(ea) 1x40
(Alt. DB Row with Palms in)
15) Crouching Cohen Curls: 15(ea) 1x12
16) Alt. 1-Arm Corkscrew Curls: 15(ea) 2x12(ea)
(Just a bicep curl, but start in pronation - palms down)
17) Chin-Ups: 1x15 (1st 4 without spot)
18) Seated Bent-Over Back Flys: 8(ea) 1x15
19) Curl-Up/Hammer Downs: 15(ea) 1x15
20) Hammer Curls: 15(ea) 1x15
21) Max Rep Pull-Ups: 1x18
22) Supermans: 1x5 (10sec Up/2sec Rest = 1 set)
23) In & Out Hammer Curls: 15(ea) 1x16
24) Strip-Set Bicep Curls: 15(ea) 1x8; 12(ea) 1x8; 10(ea) 1x8; 8(ea) 1x8; 5(ea) 1x8
(basically a 5 set dropset with 8 reps ea)

* All Pull-Up/Chin-Ups are spotted with 1 foot tip on chair.

CORE:
- Hanging Bent Knee Raises (in all 3 directions): 3x12(ea)
- Decline Bench Oblique Crunches: 5 3x25(ea)
- Decline Bench Crunches: 10 3x20
- Bicycles: 3x30

* To note, my abdomen is still a little tender from the health issue a few weeks ago so this is my first day back doing more "isolated" ab movements... so I just did a few to ease back in.

Cardio (AM)
50min ride on my new Spin Bike
(Rode at 80% of max HR = 158bpm)


I finally got the Iron Gym Xtreme Pull-Up/Chin-Up Bar for $30 (very very cheap):


I was so excited that I wanted to do an entire workout centered around it, and since I have done very little on a bar... I sold out and did one of the P90x discs to get a "feel" for it and to get some ideas (besides your standard pull-up/chin-up). I must say it was absolutely BRUTAL for me. My bi's/forearms/back were LIT up, especially since there is only ONE rest period in the entire 50min program. The bar is really really nice and is easy to put together and take on/off your door frame with no damages. What I didn't realize is that it's also good for dips and push-up bars. I also intend to use it for a lot of core work. I think I'm going to LOVE it.

[force]

thanks JC.

well, this mri is for another issue. long story short, i have low testosterone, and the doc wanted to get an mri of my pituitary gland to be sure everything was ok there. should have results toward the end of the week.

as for my hip, it's still an issue and probably always will be. if you don't mind, you could pm me some good ortho's. hamilton has been suggested to me (from a relative). is he any good?

as for this....

"Cardio (AM)
50min ride on my new Spin Bike
(Rode at 80% of max HR = 158bpm)"

what is a spin bike, can you post a link? i need to get a bike of some sort, for cardio.

[breathemetal]

thanks JC.

well, this mri is for another issue. long story short, i have low testosterone, and the doc wanted to get an mri of my pituitary gland to be sure everything was ok there. should have results toward the end of the week.

as for my hip, it's still an issue and probably always will be. if you don't mind, you could pm me some good ortho's. hamilton has been suggested to me (from a relative). is he any good?

as for this....

"Cardio (AM)
50min ride on my new Spin Bike
(Rode at 80% of max HR = 158bpm)"

what is a spin bike, can you post a link? i need to get a bike of some sort, for cardio.

a spin bike is pretty much a stationary bike used for cardio and "spinning" classes. like this:

[JC32]

thanks JC.

well, this mri is for another issue. long story short, i have low testosterone, and the doc wanted to get an mri of my pituitary gland to be sure everything was ok there. should have results toward the end of the week.

as for my hip, it's still an issue and probably always will be. if you don't mind, you could pm me some good ortho's. hamilton has been suggested to me (from a relative). is he any good?

as for this....

"Cardio (AM)
50min ride on my new Spin Bike
(Rode at 80% of max HR = 158bpm)"

what is a spin bike, can you post a link? i need to get a bike of some sort, for cardio.

I hope the results come out ok! I will PM you some good ortho's. I've never heard of Hamilton...

And the pic below is a Spin Bike. It's made so that you can ride standing up/sitting down, etc. and he has a resistance knob that sort of immitates riding hills (or flat). Killer workout!