Girl Workout Journal

[msaffliction09]

Guys, teach me how to post pics!
Hi Everyone,
I just wanted to introduce myself. I'm Jennifer of Jen&Chris from the previous RC site. I'm sure you all know about our legal issues over the past year. It's over now and I'm alone for a while. Chris is serving a 27month sentence. He agreed to plead guilty to spare me any harm and unfortunately, he's really paying for it. While he's gone I will be working on rebuilding Pumpnpose & vialsandsyringes. Sidenote: thanks for all your support for those of you kind enough to stick with us.
I've decided to make a profile here as motivation to get in shape and also as a social outlet since I'll be on my own for a while. Any positive messages and encouragement will be appreciated. I'll be posting my pics and workout routine so you can see my progress. This is the first time I've been alone in 10 years and I'm making my own workout routine, so if you guys have any suggestions or comments, hit me up!
**If anyone can tell me how to post pics, I have some. I'll post them as I get in better shape.

Day 1:
Leg Press: 90#x20
140#x15
150#x10
extensions: 50#x12,x8,x8cheating
hs curls: 40#x10,x10,x8
stiff legged deadlifts: 30#bar:3 sets of 15
lunges: 10#dumbells x10reps to cool down
abs: 3 sets of 20 reps (ab machine)

Day 2: (saturday) stairmaster 30 minutes, slow and deep.

Sunday off

Day 3:
single leg extensionsextra slow)
25# 3 sets of 10
hs curls: 20# x10
30# x10
40# x10
Leg press: 50# x10
60# x10
70# x10
80# x10
Seated Calves: 25# 3 sets of 10
Standing Calves: 45# 3 sets of 10

 

[msaffliction09]

What's the deal with the photo upload?? I'm having a big problem uploading a pic. I have a bunch of pics for a starting point. Would be cool to know how to upload. Anyone? Help..lol

 

[Bigpimpin10]

i dont know about the photos..but im really happy you have started a log!! keep it updated!! itll help you! .. and also once you've completed a month needto will send you over 100k

 

[hesnobradpitt]

Welcome Jen !!

Yes i know abit about what you and Cris have been through and props for keeping your head up good luck with pumpnpose !!

With your pic try uploading it to tini pic's first and then use there codes thats what i do to make it easy'r it will resize it for you if its out .

Again its great to see you here ,i'll be following along .

Brad.

 

[msaffliction09]

Today's Workout:
Cool, I just read the messages and I hope I do help out some women trying to tighten up. I'm going from memory of when he and I worked out together, but I do remember I did a lot of butt work (extra), and all the "guy" oriented stuff like the benchpressing, etc was actually my strong point. I think it helps with ab development. Everything helps.
Today was my first upper body workout..Got to be careful with the implants. I can't afford to have any injuries now.
Lat pulldown with cables: 60# x3 sets of 10
dumbell rows: 12.5#x15,
15#x12,
17.5#x10
dumbell flys: 20# 3 sets of 10
triceps extension kickbacks:10# 3 sets of 10
abs(daily): 4 sets of 12 reps..all I could do..
leg press:70# 3 sets of 10
leg press:70# 2 sets of 10(was trying to do single leg almost..but the other leg was 1/2 used)

 

[hesnobradpitt]

Glad you got your pic's up , looks like you have a great starting base .
you'll do great Jen.

Brad.

 

[Bigpimpin10]

Glad you got your pic's up , looks like you have a great starting base .
you'll do great Jen.

Brad.

definetly a great base.. well actually better id say

 

[79steeler]

Very nice Jen. Post up diet and supps. I have a female friend of mine that I've been helping in the gym that would love to know all your diet a supplement info.

 

[msaffliction09]

My big plan: Legs&butt to start the week,
back/chest/arms mid week,
Legs&butt to end the week.
Hi guys, I ended the week with almost an identical workout to my first day. I followed my plan as above, and the main difference with my friday workout is improved control, stronger contractions, and less cheating. Day 1 I felt like a weakling, someone that had no business in a gym, friday I was on track, worked hard, and fit in fairly well. I'll post more pics tonight. So far, my butt still bubbles over my workout pants, but I've always had a booty even if I'm 117..and right now I'm about 130 yuck. I'm going to get my body back this time by working out rather than starving myself. My current diet stinks and will continue to be bad because I am alone. I am a social eater, so I eat as I need to survive. I don't do breakfast, or lunch. I snack around 3, have a coffee or iced coffee throughout the day(with granulated sugar...sorry it is my weakness), and something small and sensible for a late dinner around 9. no rice, bread or carbs. I do eat chicken, meat, and raw tuna with soy and wasabe(my favorite), so my body should slim down well. I snack on these things called snackpea crisps which only have 14 grams of carbs(beats chips) and tastes really good in caesar flavor.
I take the supplements I sell because I have them on hand,I know what they do, & I know exactly what is in them. The r-ala increases your insulin sensitivity so you can cheat a little bit and still stay in ketosis(if I drop the sugar from my coffee I'd be better off), the green tea extract helps as an antioxidant, the acetyl l carnitine helps with memory during carb depletion, and the CLA helps as an antiox like the green tea. That's all I think I need. I should probably throw in a multi vitamin
Here's my end of week workout:
I've been in the gym for a full week, and the days I don't go, I do stairmaster at home slow and deep steps(I am shocked this minimally exerting exercise actually does anything but it does) or stretch for atleast an hour while watching tv(focusing on my hamstrings and legs).

Friday's workout routine was similar to my first day in the gym:
Leg press on nautilus: 140# 3 sets of 20
Leg press again on a different style machine to hit another area: same as above
leg extensions: 40# 2 sets of 12
40# 1 set of 10
stiff leg deadlifts: 30# 3 sets of 15
abs 3 sets of 10(theres a medicine ball ab machine shooting game I'm trying to learn, lol..)
note: this is almost identical to my first workout, but the difference is I didn't cheat on my last few reps. I'm getting better! I'll post pics tonight.

 

[needtogetaas]

SUP. Good to see you make it to elite. I know exactly who you are and who your man is too. Make yourself at home. If you need help With anything I am sure I can help. I sent you a pm.

 

[msaffliction09]

Hi Guys,
Thanks for the messages and encouragement. After never being alone for 10 years I find some comfort in getting a message or two every day. It means a lot to me.

For my diet, I'm a terrible example of what to do. In the past, I've got the body I wanted by what most would call starvation and what I would call limiting my intake. Even now, and now it is because I'm just not into eating alone..I only eat once a day a tiny snack in the afternoon and something a bit more around 9pm. Because we owe family so much money, I don't care to waste $ on special food for me, especially knowing I can make a tray of chicken breasts last me all week. I don't have hunger like most women do, and I feel that is what keeps a lot of girls back. We get hungry and crave treats.

If I was suggesting a diet for a woman, I'd say cut out the sugar, the carbs, increase the water intake, and downsize the portions. That's what I have in my mind should I get hungry and need to choose what to eat. I've been cooking low carb for chris for years and I've got a bunch of easy meal ideas I can post for you guys..maybe I'll make a new thread somewhere or here if you like..let me know I love cooking for people and I really miss it right now.

 

[msaffliction09]

I'm sticking to my plan: legs/butt twice a day and back,chest and arms another day. Yesterday I stubbed my toe so hard I thought I broke it. Its blue today but I can press on it, so I did the same leg/butt workout. I'm using the nautilus machines today and I was able to increase my weight one peg.
leg press: 4 sets of 20
4 sets of 20 (different machine)
seated hs curls 3 sets of 10, no increase in wt
seated leg extensions: 3 sets of 10,same wt
stiff legged deadlifts: 3 sets of 20 w 30#

I usually love working abs on the decline machine you can hook your feet onto but this gym doesnt have one of these..They've got ab machines with that bar you wrap your arms around and a medicine ball game. Anyone got any good ab ideas? I'm not coordinated enough to figure out the game and the machine is just torture. My abs are usually my best feature. I need a good exercise routine for them.

*thanks for relocating my posts. Its a process learning how things go on here.

 

[hesnobradpitt]

For abbs i mainly do crunches and leg raises but every now and then i do the alphabet abbs work out .

You lie on your back with hands under your butt legs staight and raised your feetabout 1 foot of the ground,and using your feet write the alphabet a,b,c,d,ect bend your legs as you tire , some thing different !

I love your journal so far Jen.

Brad.

 

[msaffliction09]

Re: Girl Workout Journal second week

Earlier this week I started off with my butt/leg workout. It was a duplicate of my first week leg workout. It is my weakness and where I want to improve. Mid week I did a chest/tricep workout, and yesterday I ended with a leg/butt day that actually had weight increases. I also figured out that the pegs that say 7, dont mean 70#..so I'll be more accurate with my posting from now on.
seated leg extensions: 55# 3 sets of 10 (up from 40#)
seated hs curls: 79# x10, 97# 3 sets of 10
leg press: 90#x15, 110#x15 2 sets
other leg press: 131# 3 sets of 15
abs: 3 sets of 10

 

[Bigpimpin10]

affiliction whered you run off!! hope all is well! come back!!

 

[msaffliction09]

Last weeks journal:
I did an identical workout on tuesday and then again on friday.
leg press: 120# 3 sets of 15
leg press: 120# 3 sets of 15 on different machine to hit a different area
leg extension slow and controlled: 55# 3 sets of 10
seated leg flexion/hs curls: 55# 3 sets of 10
abs on decline bench with the leg hooks. 3 sets of 15.

wednesday: upper body:
dumbell rows with freeweights: 12# 3 sets of 10
dumbell bench press: 12# 3 sets of 10
dumbell flys: 10# 3 sets of 10
triceps kickbacks with freeweights: 12# 3 sets of 10

Does anyone know why the hamstring curls seem so much easier seated than lying on your stomach? & what are some good calf exercises?

 

[msaffliction09]

I'm back. I was in my cave for a while but I think I've recovered for the most part. My workouts have been consistently boring but I think exactly what I need. I do leg presses on two different machines because it feels like one hits my glutes more and the other is more hams/quads. I do nautilus extensions and hamstring curls seated, then calves. I do atleast 3 sets of 20 abs on a decline and I make it 3-5 times a week. I think I'm slow to improve so I haven't been very motivated to write the same thing week after week. The one thing I have notices is I am a bit stronger. Nothing looks different to me, but the pegs are getting lower, so that's good. I'll post some pics so you can see.

 

[hesnobradpitt]

Keep at it you do look dif much tighter .

Are you eating or still starvin your way to skinny lol.

Thanks for the update Jen.


Brad.

 

[79steeler]

Lookin good Jen. I like the new pics, looking tight and sexy too!!

 

[Bigpimpin10]

well done on the updatE!