New training log

[jennifer778]

I started my new Zed-approved training schedule today and wanted to make a separate log for it so I could follow and track it easier. Thank you so much Zed for offering the program and for working with me. I appreciate it. Also thank you to everyone on EF!! I am so thankful that I found and joined EF!! You fine folks have been absolutely amazing to me and have given me more advice in a few weeks than I've gotten in years. So, again, thank you.

Here's today's log.
Bench
Warm up-2 sets of 20 with just bar
2 set 57 x 12

Decline
Warm up- 10 pound db
15 db x 12
20 db x 12

Incline
2 sets 20 db x 12

Ohp shoulder press
2 sets 30 bbl x 12

Decline close grip bbl
2 sets 30 lbs x 12

Assisted dips
40 lbs
2 sets x 12

I went a little light today just trying to get the routine down and make sure my form is there. I will post starting pics momentarily.
What do you think Zed!?

 

[SnipersGirl]

Yay! I'm so excited and can't wait to see your pics! This site makes working out so much more fun! Great job Jen!!

 

[dmk777]

Well done lass that's looking good... Your right on starting low forms so important better three reps at perfect form than 20 rubbish ones......


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[zedhed]

Dam nice start sweattea!

I started my new Zed-approved training schedule today and wanted to make a separate log for it so I could follow and track it easier. Thank you so much Zed for offering the program and for working with me. I appreciate it. Also thank you to everyone on EF!! I am so thankful that I found and joined EF!! You fine folks have been absolutely amazing to me and have given me more advice in a few weeks than I've gotten in years. So, again, thank you.

Here's today's log.
Bench
Warm up-2 sets of 20 with just bar This is how I start my WU also. But as you get up in weight then maybe go to 2x10@bar, and step up in weight. Remember that your WU is just that, a WU. So dont exhaust yourself on it.
2 set 57 x 12

Decline
Warm up- 10 pound db You should only need like one set here cuz you are pretty warmed up from above. You WU here would be to get the stretch.
15 db x 12
20 db x 12

Incline
2 sets 20 db x 12

Ohp shoulder press
2 sets 30 bbl x 12

Decline close grip bbl
2 sets 30 lbs x 12

Assisted dips Dips are kinda funny. The assist machine will actually hold you back sweattea. I would much rather see you do only negatives till you can do a full dip. I love dips an always incorporate then in where ever I can. Dips for your upper bod are like squats for your lower bod. They are that good.
40 lbs
2 sets x 12

I went a little light today just trying to get the routine down and make sure my form is there. I will post starting pics momentarily.
What do you think Zed!?

I think this is an outstanding start sweattea!

 

[jennifer778]

Dam nice start sweattea!

I think this is an outstanding start sweattea!

Alright. Here are my starting pics. Very depressing seeing how hard I've been working. My arms look like little boy arms compared
To you sexy ladies. Oh well. I'm usin you guys for motivation. Want to get some
Killer arms.

 

[jennifer778]

Alright. Here are my starting pics. Very depressing seeing how hard I've been working. My arms look like little boy arms compared
To you sexy ladies. Oh well. I'm usin you guys for motivation. Want to get some
Killer arms.

Btw...I need to lean out folks!!

 

[zedhed]

Hey sweattea, just remember this, you look waaaaay better then 95% of wimminz in your age group. You got nuthin to be apologizing for. It takes time and a lot of dam hard work and a lot of dicipline. You will get there!
If you want those sexy muscualr arms then really really concentrate on your squats, push yourself hard on them and the rest will follow. More then you would beleive.

 

[SnipersGirl]

Ya Jen.. You look better than tons of women!!! Way better than any woman in my office (and there are lots here)!!!

We are all on the right road, and will get where we want to be before we know it!!!

 

[dmk777]

Well I think you can see you've been working Hard huni , it's just a Matter of finding the right way to train and eat and even rest .... Now you have all that here and more and I'm 100% + that we will see some amazing changes over the next few months.

Well done I'm going to love following this log.


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[jennifer778]

Dam nice start sweattea!

I think this is an outstanding start sweattea!

Thanks Zed. I appreciate it. So a negative dip would just be going down slow (dipping) and not coming back up right? Then doing it over again. I want to do whatever will work the best and make me bigger and stronger! So, negatives from now on until I can do dips by myself.

 

[jennifer778]

Hey sweattea, just remember this, you look waaaaay better then 95% of wimminz in your age group. You got nuthin to be apologizing for. It takes time and a lot of dam hard work and a lot of dicipline. You will get there!
If you want those sexy muscualr arms then really really concentrate on your squats, push yourself hard on them and the rest will follow. More then you would beleive.

Squats will give me sexy arms? Right on. Thanks for being sweet, Zed. I appreciate it.

 

[jennifer778]

Ya Jen.. You look better than tons of women!!! Way better than any woman in my office (and there are lots here)!!!

We are all on the right road, and will get where we want to be before we know it!!!

Thanks SG. Thanks for being so sweet to me. I know I have a LONG way to go. Now you see why I've been asking a gazillion questions!! You gals look great and are exactly where I want to be. So I'm so glad that you joined and are here. You are great motivation for me! Thanks again.

 

[jennifer778]

Well I think you can see you've been working Hard huni , it's just a Matter of finding the right way to train and eat and even rest .... Now you have all that here and more and I'm 100% + that we will see some amazing changes over the next few months.

Well done I'm going to love following this log.


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Thanks D. You've been the absolute sweetest to me and I cannot tell you how much I appreciate it! Thank you for being so sweet, nice, and encouraging to me. You are wonderful. Like I was telling SG, you are right where I want to get, so I'm so glad I found this site and you! You are great motivation for me. Thanks again sweet woman.

 

[dmk777]

Thanks D. You've been the absolute sweetest to me and I cannot tell you how much I appreciate it! Thank you for being so sweet, nice, and encouraging to me. You are wonderful. Like I was telling SG, you are right where I want to get, so I'm so glad I found this site and you! You are great motivation for me. Thanks again sweet woman.

Ah your such a sweetie lol . Your so welcome I love working with you guys you have amazing personalities all so kind and it's an absolute pleasure you make me smile.


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[zedhed]

Thanks Zed. I appreciate it. So a negative dip would just be going down slow (dipping) and not coming back up right? Then doing it over again. I want to do whatever will work the best and make me bigger and stronger! So, negatives from now on until I can do dips by myself.

Yup thats it sweattea!
I had suga do the very same as I remember.

 

[zedhed]

Sweettea no you do not wanna lean out you already are lean!!!!
I will say it again too.
Sweettea no you do not wanna lean out you already are lean!!!!
In fact after seeing your pics we may wanna increase your cals, seriously chika.
We will let you ride for 4 weeks or so where your at. But then prolly up the cals.
Get that out of your mind cuz you need cals to build muscle chika.
Yep seriously squats build big arms! Indirectly but it really does happen that way. The reason is that when you load your spine your bod is signaled to release GH. And GH is what makes you grow chika. There is no better GH then what your body produces.
But also a tidbit for you here.......any chikas that do squats are instantly sexy! It just works that way, ask any meathead and they will tell you the same too sista!!

 

[caligirl85]

Sweettea no you do not wanna lean out you already are lean!!!!
I will say it again too.
Sweettea no you do not wanna lean out you already are lean!!!!
In fact after seeing your pics we may wanna increase your cals, seriously chika.
We will let you ride for 4 weeks or so where your at. But then prolly up the cals.
Get that out of your mind cuz you need cals to build muscle chika.
Yep seriously squats build big arms! Indirectly but it really does happen that way. The reason is that when you load your spine your bod is signaled to release GH. And GH is what makes you grow chika. There is no better GH then what your body produces.
But also a tidbit for you here.......any chikas that do squats are instantly sexy! It just works that way, ask any meathead and they will tell you the same too sista!!

Hey girl...I'd agree with Zed here. I'd do a very short term, concentrated cut and then really focus on building muscle, which means upping the calories. If you do it gradually and keep it clean, the fat gain will be minimal and you will notice a change in body composition as you build some muscle and continue to drop fat. I'd also stay away from keto for building muscle. Carbs are more muscle sparing then protein, believe it or not!!

 

[jennifer778]

Well I think you can see you've been working Hard huni , it's just a Matter of finding the right way to train and eat and even rest .... Now you have all that here and more and I'm 100% + that we will see some amazing changes over the next few months.

Well done I'm going to love following this log.


Sent from my iPhone

Thanks Sg and Donna. You gals are the sweetest! I've got a long ways to go but in damned determined so I'll get there. You ladies are terrific. Thanks!

 

[jennifer778]

Sweettea no you do not wanna lean out you already are lean!!!!
I will say it again too.
Sweettea no you do not wanna lean out you already are lean!!!!
In fact after seeing your pics we may wanna increase your cals, seriously chika.
We will let you ride for 4 weeks or so where your at. But then prolly up the cals.
Get that out of your mind cuz you need cals to build muscle chika.
Yep seriously squats build big arms! Indirectly but it really does happen that way. The reason is that when you load your spine your bod is signaled to release GH. And GH is what makes you grow chika. There is no better GH then what your body produces.
But also a tidbit for you here.......any chikas that do squats are instantly sexy! It just works that way, ask any meathead and they will tell you the same too sista!![/QUOT

Ha ha..love it! Well I'm doing squats today, just so happens!! I'm ready for them!!
So no leaning out for me? Then how do these women get such taut arms and stomachs!? Is it the muscles that do it? I will eat an elephant everyday if it gets me to where I want to go! Also what will help lower my body fat? I guess that's what I'm talkin about when I say lean. Want to be taut with less body fat. How will that work? I'm ready whatever the answer is!!
Thanks zed. Look forward to hearing what you say.

 

[jennifer778]

Sweettea no you do not wanna lean out you already are lean!!!!
I will say it again too.
Sweettea no you do not wanna lean out you already are lean!!!!
In fact after seeing your pics we may wanna increase your cals, seriously chika.
We will let you ride for 4 weeks or so where your at. But then prolly up the cals.
Get that out of your mind cuz you need cals to build muscle chika.
Yep seriously squats build big arms! Indirectly but it really does happen that way. The reason is that when you load your spine your bod is signaled to release GH. And GH is what makes you grow chika. There is no better GH then what your body produces.
But also a tidbit for you here.......any chikas that do squats are instantly sexy! It just works that way, ask any meathead and they will tell you the same too sista!![/QUOT

Ha ha..love it! Well I'm doing squats today, just so happens!! I'm ready for them!!
So no leaning out for me? Then how do these women get such taut arms and stomachs!? Is it the muscles that do it? I will eat an elephant everyday if it gets me to where I want to go! Also what will help lower my body fat? I guess that's what I'm talkin about when I say lean. Want to be taut with less body fat. How will that work? I'm ready whatever the answer is!!
Thanks zed. Look forward to hearing what you say.

 

[jennifer778]

Hey girl...I'd agree with Zed here. I'd do a very short term, concentrated cut and then really focus on building muscle, which means upping the calories. If you do it gradually and keep it clean, the fat gain will be minimal and you will notice a change in body composition as you build some muscle and continue to drop fat. I'd also stay away from keto for building muscle. Carbs are more muscle sparing then protein, believe it or not!!

Thank you so much Cali...you've been a huge help to me as well and I am so very appreciative. So about what range do you think I should be at calorie-wise? So I'll ask you what I asked Zed. I know my body fat isn't what I want it to be so how do I get taut arms? Does that come from building muscle? Thanks again.

 

[jennifer778]

Sweettea no you do not wanna lean out you already are lean!!!!
I will say it again too.
Sweettea no you do not wanna lean out you already are lean!!!!
In fact after seeing your pics we may wanna increase your cals, seriously chika.
We will let you ride for 4 weeks or so where your at. But then prolly up the cals.
Get that out of your mind cuz you need cals to build muscle chika.
Yep seriously squats build big arms! Indirectly but it really does happen that way. The reason is that when you load your spine your bod is signaled to release GH. And GH is what makes you grow chika. There is no better GH then what your body produces.
But also a tidbit for you here.......any chikas that do squats are instantly sexy! It just works that way, ask any meathead and they will tell you the same too sista!!

Ha ha..love it! Well I'm doing squats today, just so happens!! I'm ready for them!!
So no leaning out for me? Then how do these women get such taut arms and stomachs!? Is it the muscles that do it? I will eat an elephant everyday if it gets me to where I want to go! Also what will help lower my body fat? I guess that's what I'm talkin about when I say lean. Want to be taut with less body fat. How will that work? I'm ready whatever the answer is!!
Thanks zed. Look forward to hearing what you say

 

[SnipersGirl]

I usually let my muscles burn the fat for me. I find that I am leaner when I lift heavy and don't do cardio than I am when I lift light and run like crazy. Maybe that's just me, but it is pretty consistent. Hope that helps

 

[jennifer778]

I usually let my muscles burn the fat for me. I find that I am leaner when I lift heavy and don't do cardio than I am when I lift light and run like crazy. Maybe that's just me, but it is pretty consistent. Hope that helps

That's great advice Sg. I think that is my problem. I think I've been doing too much cardio along with lifting light weights with alot of reps..almost like circuit training. I was training for the NYC marathon but had to defer to next year due to school (I'm 1 week away from finishing my 2nd college degree and start sonography school in January). I want to get like you and D! So glad you joined snipes!! You are also motivating me with you and your husband. I will be away from my husband for a year while I'm in sonography school. The only accredited place that offers it is 4 hours away. So I will be gone during the week but will come back on weekends and he will come visit me on some weekends. So yalls long distance time right now is encouraging to me too!! So glad you joined EF. Btw where do you live?

 

[jennifer778]

Hey Zed and ladies...since you're saying I'm already lean where should my breakdown be? 40 protein, 40 carbs and 20 fat? Do you suggest I keep the same diet you said zed for the next 4 weeks? I'm tracking all of my stuff thru fitday. Was just wondering what my breakdown should be. Thanks everybody! Looking forward to Blowing your minds with progress!! Ha

 

[zedhed]

I usually let my muscles burn the fat for me. I find that I am leaner when I lift heavy and don't do cardio than I am when I lift light and run like crazy. Maybe that's just me, but it is pretty consistent. Hope that helps

Sweettea when we were talking and I had not seen your pics I had come up with what we have now.
But after seeing your pics, what snipers wrote is dead on for you. So we will keep you where your at for 4 weeks.
Then I wanna regroup with new pics and measurements on you and we will go from there.
We dont wanna hop around too much cuz then you loose any benefit that you might have gained, thats why we will continue like we are for the 4 weeks.
So just keep everything the same for now and let me know at 4 weeks.
I know your anxious but we can only go so fast, need to let your bod adjust too.
So bury yourself in this for now, keep your diet as is too. Log everything and post it for me plz.
Remember your works sets in your case are to exhaustion on the last set. You should be thinking nasty things about me on your second work set of everything!

 

[zedhed]

Ok sweettea, diet links,

Ketogenic Menu for a Healthy Ketogenic Diet
Paleolithic diet - Wikipedia, the free encyclopedia
The Caveman Power Diet
Paleolithic Diet Food List - Foods Allowed on Paleo Diet NeanderThin Cave Man Diet
Caveman Diet | Tutorial on the Caveman Diet as a Powerful Weight-Loss Tool

Enjoy!

 

[dmk777]

Jen you ever heard the saying "Rome wasn't built in 1 day" lmao ,
Chill lol takes time but before you no it you'll be that wrapped up in training diet ect that you'll not see the great gains creep up!!
You have to be the most driven person I ever came across lol my other half says I'm eager but dam you beat me at that!




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[jennifer778]

Jen you ever heard the saying "Rome wasn't built in 1 day" lmao ,
Chill lol takes time but before you no it you'll be that wrapped up in training diet ect that you'll not see the great gains creep up!!
You have to be the most driven person I ever came across lol my other half says I'm eager but dam you beat me at that!




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Ha!! Yeah I'm trying to chill and just take it day by day and not get consumed by it. I'm not really all that anxious but I think it comes across that way. I just have so many questions and now so many nice people that can help!! Plus I've got some great motivation on here which really ramps me up. Yeah my mom has always said that I am like a dog on a hunt when I get my mind stuck on something. It'll get did. Lol!! I'm not trying to build Rome in a day. Just want to know how Rome was built!! Lol!!
Thanks for the encouraging words.

 

[jennifer778]

Sweettea when we were talking and I had not seen your pics I had come up with what we have now.
But after seeing your pics, what snipers wrote is dead on for you. So we will keep you where your at for 4 weeks.
Then I wanna regroup with new pics and measurements on you and we will go from there.
We dont wanna hop around too much cuz then you loose any benefit that you might have gained, thats why we will continue like we are for the 4 weeks.
So just keep everything the same for now and let me know at 4 weeks.
I know your anxious but we can only go so fast, need to let your bod adjust too.
So bury yourself in this for now, keep your diet as is too. Log everything and post it for me plz.
Remember your works sets in your case are to exhaustion on the last set. You should be thinking nasty things about me on your second work set of everything!

I'm in your hands zed so I'm cool. Thanks for helping me! Also thanks for the diet links.

 

[jennifer778]

I'm in your hands zed so I'm cool. Thanks for helping me! Also thanks for the diet links.

Here's my workout for today. Felt good today. Strong workout. I left the gym with my arms all pulled up to my chest like a Tyrannosaurus Rex. Ha.
Bbl row 70 x 12 2 sets
Pull ups assisted 55 lbs 2 x 12
Alt dbl rows 2 sets 25x12
Straight bbl curls 30x12 2 sets
Alt dbl curls 20 x 12. 2 sets

 

[dmk777]

Ha!! Yeah I'm trying to chill and just take it day by day and not get consumed by it. I'm not really all that anxious but I think it comes across that way. I just have so many questions and now so many nice people that can help!! Plus I've got some great motivation on here which really ramps me up. Yeah my mom has always said that I am like a dog on a hunt when I get my mind stuck on something. It'll get did. Lol!! I'm not trying to build Rome in a day. Just want to know how Rome was built!! Lol!!
Thanks for the encouraging words.

Hshahaha you really have a great sense of humour Jen lmfao. Ok well hope we're on the right track on "how Rome was built" for you haha.
You remind me of me in allot of ways haha.


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[dmk777]

Day four in the big brother house lmfao! Cardio 40 mins steady jog ..........

 

[dmk777]

Opps! sorry Jen for some reason i managed to update your log with my update sorry chic.

 

[zedhed]

Here's my workout for today. Felt good today. Strong workout. I left the gym with my arms all pulled up to my chest like a Tyrannosaurus Rex. Ha.
Bbl row 70 x 12 2 sets
Pull ups assisted 55 lbs 2 x 12 Hey chika, would rather see you do negatives then use the assist. Also you can incorporate this,
You can use a power rack or the floor but you wanna get yourslet into a position where you are pulling yourself up to the bar. Imagine a push up from the floor. But instead you are pulling yourself up to a bar from the same position, but from laying on your back or your back toward the floor.
Alt dbl rows 2 sets 25x12
Straight bbl curls 30x12 2 sets
Alt dbl curls 20 x 12. 2 sets

Looking good gurl. Your putting our the work you should feel good about yourself!

 

[jennifer778]

Hshahaha you really have a great sense of humour Jen lmfao. Ok well hope we're on the right track on "how Rome was built" for you haha.
You remind me of me in allot of ways haha.


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Ha..thanks lass. You've taught this southern belle new words. Lol. Yep we are squared away about Rome. If I remind you of you then I take that as the most utmost compliment.

 

[jennifer778]

Opps! sorry Jen for some reason i managed to update your log with my update sorry chic.

Hey chic no worries..your numbers are tons better than mine so you feel
Free to post up on my log anytime!!
Matter of fact post some pics of yourself on my Log and maybe people will think those are my arms!! Lmao!! Just don't post any snakes up in here!!

 

[jennifer778]

Looking good gurl. Your putting our the work you should feel good about yourself!

Thanks Zeddie! I'll start doing the pullups from the floor like you suggested. One of these days ill be able to do them normally!!
Thanks for the encouraging words. Feel great today..biceps and back and way sore and I love being sore!! Love it!! Thanks zed.

 

[dmk777]

Lass lol I love it!! You are a lil sweety as Zed says!!


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[jennifer778]

Yo Zeddie...what should my breakdown be for my diet? 40/40/20? Right now, according to fitday, my split is a little off with about 50 protein, 30-40 fat and very little carbs. Am I too high on fats? Thanks

 

[zedhed]

Actually just keep your carbs around 20-30% pending on your activity level. Try 50/30/20 and see how you do on it. Of if that makes you feel lethargic then maybe 50/20/30. But at any rate give your bad about a week to adjust.

 

[jennifer778]

Actually just keep your carbs around 20-30% pending on your activity level. Try 50/30/20 and see how you do on it. Of if that makes you feel lethargic then maybe 50/20/30. But at any rate give your bad about a week to adjust.

Thanks. Will do. Did HIIT today for 30 minutes. Think some of my ass flew off and HIIT the back of the gym wall. Felt good.

 

[zedhed]

Describe it plz.....what you did for HITT. And hey sista done loose all that ass gurls are supposed to have some! But then again we will take care of that with squatz!!

 

[jennifer778]

Describe it plz.....what you did for HITT. And hey sista done loose all that ass gurls are supposed to have some! But then again we will take care of that with squatz!!

Ha!! Love it. My husband wants to bronze my ass so I think I've got some!! Lol! I did 30 minutes of high intensity interval training. I warmed up walking moderately for 5 minutes and then would walk for 1 minute moderately and then would sprint (running at 7.5-8 mph) on treadmill. Did that for 20 minutes and then cooled down for 5. This weekend I am going to shoot for doing 2 long walks at moderate levels on
The ground somewhere.

 

[jennifer778]

Hey zed. Happy Friday to you man. I'm going to go do legs in a bit and has a few questions for you. On the first exercise where you say do squats with alt dead lifts on every day leg day..can you tell
Me exactly what you are talking about here? Does that mean do 1 squat and then 1 dead lift? I see stiffed leg dead lifts are part of the exercises down the list. Just need some clarification please.

Also..:for alt leg lunges. These are with weights right? For 2 sets of 12?
Thanks man. I'm still
So sore from back and bis. Love it!!

 

[zedhed]

Hey zed. Happy Friday to you man.
Thanks, you too sweattea!
I'm going to go do legs in a bit and has a few questions for you. On the first exercise where you say do squats with alt dead lifts on every day leg day..can you tell
Me exactly what you are talking about here?
Simple gurl, this week do squats, next week do deadlifts.
Does that mean do 1 squat and then 1 dead lift? I see stiffed leg dead lifts are part of the exercises down the list. Just need some clarification please.

Also..:for alt leg lunges. These are with weights right? For 2 sets of 12?
If you can then Foshodat sista!
Thanks man. I'm still
So sore from back and bis. Love it!!

DOMS is a good kind of sore. BTW you wont get that in the 5x5 (typically)

 

[jennifer778]

DOMS is a good kind of sore. BTW you wont get that in the 5x5 (typically)

What is DMOS? btw with my squats am I supposed to be going ass to grass?

 

[zedhed]

Delayed onset muscle sorness DOMS.
No, your squats should be just pas parallel. Thats all you need.

 

[dmk777]

Delayed onset muscle sorness DOMS.
No, your squats should be just pas parallel. Thats all you need.

Love this I'm learning so much from you guys .....


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[zedhed]

Hey sweettea, sorry for the short anwere the other day was time strapped.
What I think you need and will want to do is fucus your squats on simply raw power. So what you should be doing is a typical power lifting type of squat.
You will want the bar lower on your traps, like on where the tops of your shoulder blades are. You will use a wider then shoulder stance. I will try to find a link for you so that you can see the diff.
But anyway this is what is gonna give you a nice round ass and a nice strong sexy body!
When your coming up to the top of the squat you pinch your cheeks together, that activates glutes. After awhile it will just happen by itself.

Ok found a gr8 link for you sweettea,
The first pic says it all this is the perfect squat positon in the hole. Pay attention to how wide he grips the bbl and to how wide his feet are spread out. That is whree you wanna be sista!
For your lighter weights keep the weight over the middle of your foot and the same for wam ups. When you move on to heavier weights then center the weight over your heels.

http://www.criticalbench.com/proper_squat_technique.htm

 

[jennifer778]

Hey sweettea, sorry for the short anwere the other day was time strapped.
What I think you need and will want to do is fucus your squats on simply raw power. So what you should be doing is a typical power lifting type of squat.
You will want the bar lower on your traps, like on where the tops of your shoulder blades are. You will use a wider then shoulder stance. I will try to find a link for you so that you can see the diff.
But anyway this is what is gonna give you a nice round ass and a nice strong sexy body!
When your coming up to the top of the squat you pinch your cheeks together, that activates glutes. After awhile it will just happen by itself.

Ok found a gr8 link for you sweettea,
The first pic says it all this is the perfect squat positon in the hole. Pay attention to how wide he grips the bbl and to how wide his feet are spread out. That is whree you wanna be sista!
For your lighter weights keep the weight over the middle of your foot and the same for wam ups. When you move on to heavier weights then center the weight over your heels.

http://www.criticalbench.com/proper_squat_technique.htm

Thanks zed!! I really appreciate the info! I will look it over tonight.

 

[jennifer778]

Hey everyone! This has been a crazy weekend. Fair to say that I'm cranky now!! Ha! Just wanted to Say that tonight is still nuts so I will update my log with legs and push exercises tomorrow!
I hope everybody's doing well and had a great weekend!
(btw..had my first cheat meal in a few weeks...pizza! Feel guilty about it already. I'm hoping that I wake up tomorrow and look like snipes!!!)
Lol!! Just kidding snipes! Your body is perfect! Id be more than overjoyed and honored to wake up and look like you tomorrow!! Just jealous you can eat what you want!! Maybe I got some protein in!!

 

[dmk777]

Hey everyone! This has been a crazy weekend. Fair to say that I'm cranky now!! Ha! Just wanted to Say that tonight is still nuts so I will update my log with legs and push exercises tomorrow!
I hope everybody's doing well and had a great weekend!
(btw..had my first cheat meal in a few weeks...pizza! Feel guilty about it already. I'm hoping that I wake up tomorrow and look like snipes!!!)
Lol!! Just kidding snipes! Your body is perfect! Id be more than overjoyed and honored to wake up and look like you tomorrow!! Just jealous you can eat what you want!! Maybe I got some protein in!!

Hi Jen sorry to hear your feeling cranky hope your feeling better soon chic. My cheat day todAy taking my lil niece and my gf to the pics to see lion king 3d lol and then for food has to be burger king 4 me and I'm not in the least Bit feeling guilty lol we work our ass's off were more than entitled lmao ... Speak soon chic


Sent from my iPhone

 

[zedhed]

Take it to the gym always sweettea!
When your mad, When your glad, When your sad, When your up and when your down always take it to the gym sista!

 

[SnipersGirl]

Welcome to my world, Jen! Lol. We have the right to be cranky every now and then!!

I always try to take my frustration out on the weights, but it always seems to ruin my workout instead!

Hopefully you had a better day today!!!

 

[jennifer778]

Welcome to my world, Jen! Lol. We have the right to be cranky every now and then!!

I always try to take my frustration out on the weights, but it always seems to ruin my workout instead!

Hopefully you had a better day today!!!

Alright y'all..I'm back. You probably have been enjoying The silence!! . Just finished a 27-page final project for my Health sciences degree and now, besides waiting for my grade, I'm done with school and will earn my second BS.
Took a few days off to get it finished. Tomorrow I will do push exercises. Then Saturday do pull and will have to skip legs this week. Sucks.
Hope everybody's doing well and having a good week!!

 

[SnipersGirl]

Oh my goodness! I think I'm exhausted just reading about your past few days!! Welcome back!!

 

[dmk777]

Alright y'all..I'm back. You probably have been enjoying The silence!! . Just finished a 27-page final project for my Health sciences degree and now, besides waiting for my grade, I'm done with school and will earn my second BS.
Took a few days off to get it finished. Tomorrow I will do push exercises. Then Saturday do pull and will have to skip legs this week. Sucks.
Hope everybody's doing well and having a good week!!

Well done chic seems your working hard in all aspects! Glad your rather massive papers done! Give yourself a pat on the back from me!!!




Sent from my iPhone

 

[zedhed]

Way nice to have you back sweettea!
Dam gurl thats a load of mental pressure you were under, CONGRATS to you on gettin er done!
Now BACK TO THE GYM!!

 

[zedhed]

Oh and you owe leg pics too sweettea!

 

[zedhed]

hmmm....yo sweattea

 

[jennifer778]

hmmm....yo sweattea

Sorry..sorry..sorry...when it rains it pours I guess. Death in the family and an unexpected out of town trip. Sorry folks. Headed to the gym now. Am so very glad to be back. Hope everybody's doing good. I missed my EF family!! Ok. Off to the gym.

 

[zedhed]

WOW I guess so. Sorry to hear about that death in the family gurl.
Catch us up later then when you get back from the gym.

 

[dmk777]

Hey Jen I've missed you & Snippers!
Sorry bout you bad news chic hope your ok great to have you back

Donna


Sent from my iPhone

 

[caligirl85]

Sorry to hear about your loss. I hope you and your family are ok.

 

[zedhed]

Post gurl!

 

[jennifer778]

Post gurl!

Hey everyone. Thank you so much for all of your well wishes and support. Also thanks for not giving up on me! . Go from 27 page papers (which I must say I made an A on and graduated!!) to losing my granddad. So very hectic, sad, and stressful times. I've thoight about my EF family everyday though!!

So...missed about 1 weeks or so altogether which was not in my plans. Monday I did push exercises...Really just did what I did on my first day since I had the break in there. Will move up in weight again on Monday.

Bench
Warm up-2 sets of 20 with just bar
2 set 57 x 12

Decline
Warm up- 10 pound db
15 db x 12
20 db x 12

Incline
2 sets 20 db x 12

Ohp shoulder press
2 sets 30 bbl x 12

Decline close grip bbl
2 sets 30 lbs x 12

Negative dips
2 sets x 12

Tuesday
Did a 45 minute run..staying about 5.5 mph

Today---pull exercises. Again stayed about the same..anxiously moving up Wednesday again...
Bbl row 70 x 12 2 sets

Pull ups on bar from floor (if that makes any sense) 2 x 12

Alt dbl rows 2 sets 25x12


Straight bbl curls 30x12 2 sets

Alt dbl curls 20 x 12. 2 sets

Felt good on everything and glad to be back. Everything on my body is sore!! I think the main thing I need is rest but I will get back in my routine and get some better sleep. Just can't shut down my brain..it's 3:16 am here and I'm wide awake.

Diet has completely sucked over the past week. Got back on my good, clean diet yesterday. Think my body is in shock.

So it's Thursday...today I will do cardio and post up!

Hope everybody's doing well!! Again thanks for hanging in there with me! I'm
Back (fingers crossed!!)

 

[dmk777]

Hey everyone. Thank you so much for all of your well wishes and support. Also thanks for not giving up on me! . Go from 27 page papers (which I must say I made an A on and graduated!!) to losing my granddad. So very hectic, sad, and stressful times. I've thoight about my EF family everyday though!!

So...missed about 1 weeks or so altogether which was not in my plans. Monday I did push exercises...Really just did what I did on my first day since I had the break in there. Will move up in weight again on Monday.

Bench
Warm up-2 sets of 20 with just bar
2 set 57 x 12

Decline
Warm up- 10 pound db
15 db x 12
20 db x 12

Incline
2 sets 20 db x 12

Ohp shoulder press
2 sets 30 bbl x 12

Decline close grip bbl
2 sets 30 lbs x 12

Negative dips
2 sets x 12

Tuesday
Did a 45 minute run..staying about 5.5 mph

Today---pull exercises. Again stayed about the same..anxiously moving up Wednesday again...
Bbl row 70 x 12 2 sets

Pull ups on bar from floor (if that makes any sense) 2 x 12

Alt dbl rows 2 sets 25x12


Straight bbl curls 30x12 2 sets

Alt dbl curls 20 x 12. 2 sets

Felt good on everything and glad to be back. Everything on my body is sore!! I think the main thing I need is rest but I will get back in my routine and get some better sleep. Just can't shut down my brain..it's 3:16 am here and I'm wide awake.

Diet has completely sucked over the past week. Got back on my good, clean diet yesterday. Think my body is in shock.

So it's Thursday...today I will do cardio and post up!

Hope everybody's doing well!! Again thanks for hanging in there with me! I'm
Back (fingers crossed!!)

Hey Jen well done girl still making it to the gym through your hard times .
And so happy far you on you A for your paper !,

Im sure you will be back in your routine before you know it!.

Hang in there buddy cant wait to follow your progress!

Donna


Sent from my iPhone

 

[zedhed]

Dam sweetea CONGRATS on your paper!
Also decent workout, you kick my ass in your cardio gurl, and on your pull ups too.
Nice work!

 

[jennifer778]

Dam sweetea CONGRATS on your paper!
Also decent workout, you kick my ass in your cardio gurl, and on your pull ups too.
Nice work!

Hey Zeddie..I'm glad I kick your ass in something!! Ha! Working on trying to get my numbers up.

So here's Mondays workout

Bench
Warm up bar 12 reps
2 sets- 12 x 55 and 65

Decline
2 sets - 12 x 45
12 x 55

Incline dumbells
2 sets 12 x 20
12 x 20

Overhead bbl shoulder press
2 sets 12 x 20
12 x 20

Close grip bbl
2 sets 12 x 30
12 x 30

Negative dips
2 x 12

Tuesday I ran 2 slow miles. Excited today to do pull exercises. Like I said, I will be happy when my numbers go up some.

I am going to re-download my elite fitness app for my iPhone. That's typically how I always responded but I switched phones and now my app doesn't work. So I'm going to fix that today.

I still have my motivation and determination just trying to wade through some of life's hassles right now. Taking your advice and taking it to the gym!! I'll post today's workout a little bit later today.

Hope you are doing ok!!

 

[caligirl85]

Good to see you back...hang in there! It's tough when life throws you a bunch of curve balls. We're all here behind ya...cheering you on!

 

[zedhed]

Good to have you back sweettea. Was missing you!

 

[jennifer778]

Good to see you back...hang in there! It's tough when life throws you a bunch of curve balls. We're all here behind ya...cheering you on!

Thanks so much CG! Yes it sucks when life gets in our way!! Ha!! This has been a crazy year!! Thanks for your encouraging words and support! You folks are truly awesome! Did your son make it back home or is he still in Europe? Thanks again Cg! Hope youre doing great!

 

[jennifer778]

Good to have you back sweettea. Was missing you!

Thanks zed! I've been missing my EF family! I think about y'all everyday! Y'all are the best! Now time to flippin rock this program. It's taken me a few weeks and my diet has turned nasty..so yesterday (Wednesday) I stocked back up on good groceries and gave myself a little kick in the ass to get motivated. I'm gonna get what I want out of this body of mine!!

I ran a 10k yesterday (Wednesday) so I'm doing my pull exercises today. Will do legs on Saturday and cardio on Friday so my days are a little screwy this week. Man I'm still sore from Monday!

So just checking on calories..1300 calories right?

How's zed been? Been missing you!!

 

[jennifer778]

Thanks zed! I've been missing my EF family! I think about y'all everyday! Y'all are the best! Now time to flippin rock this program. It's taken me a few weeks and my diet has turned nasty..so yesterday (Wednesday) I stocked back up on good groceries and gave myself a little kick in the ass to get motivated. I'm gonna get what I want out of this body of mine!!

I ran a 10k yesterday (Wednesday) so I'm doing my pull exercises today. Will do legs on Saturday and cardio on Friday so my days are a little screwy this week. Man I'm still sore from Monday!

So just checking on calories..1300 calories right?

How's zed been? Been missing you!!

Ok Zed so I'm back to my constant question asking..so you've seen my pics. how far from leaning out (being in a good lean position) do you think that I am? How much more do I need to lean out is a better way to put it. What's the #1 way to lean out? Is it diet? Cardio? Combination?
Should I be doing some cardio everyday or just on days off from lifting?

Is it just genetics that some folks (like our dear friend snipes) can eat crappy and still be lean? How much of a role do you think stress plays in keeping or not being able to get rid of body fat?

 

[jennifer778]

BTW thanks for the karma man!! I appreciate it!

 

[zedhed]

Ok Zed so I'm back to my constant question asking..so you've seen my pics.
No prob chika!
how far from leaning out (being in a good lean position) do you think that I am? How much more do I need to lean out is a better way to put it. What's the #1 way to lean out? Is it diet? Cardio? Combination?
Ok gurl we need to get this str8. In your pics you appear lean right now. I think you may be confusing terminology here. I think you are wanting to see muscles. That is a diff thing then only being lean.

To see muscle you have to have muscle to see. And thats exactly where I am directing you. The program that you are on right now is to get you ready for the 5x5. And gurly let me tell you and you understand this. There is no better program for adding muscle then the 5x5!!! Will say it again for you. THERE IS NO BETTER PROGRAM FOR MOST PEEPS TO ADD MUSCLE THEN THE 5X5!!
I know that you are anxious and thats gr8 but you have to do the steps chika and this is where we are right now. Nobody builds a ton of muscle overnight, thats just the way it is.


Now as for cardio and diet...
Cardio can be a dbl edged sword. I have seen so many guyz get decent looking and then ruin it all by doing too much cardio and then they just dissapear. Literally they just vanish! Because they overdo the cardio.
We need some cardio for cardio vascular health and I will accomodate that in your program. But you are lean right now so we dont wanna retard your muscle growth with too much cardio.
That means no more 10k runs! You prolly felt that you needed that and ok its done but no more if you are seriouse about muscle growth.


Diet is the very most important thing that we have. The food you eat is the very most anabolic thing you can do for your body. I am learning about diet. RADAR knows more about diet then anybody I know. Thats why I go to him.
Sugazombie is catching on to diet pretty fast too, so keep in touch with her too.


Gurl I know its not easy to just do the program and let the process take place, but thats all you can do!

So what I want you to do is this.
Take a day or two and you decide what you really want to accomplish and put that on paper. Then put that paper on your mirror. When you get restless you look at that paper and reset your mind as to exactly what you want. (what you put on that paper)


We need to keep you on this program for a few more weeks and then on with that 5x5. And believe me chika that 5x5 has put more muscle on peeps then all other programs combined. Thats why its still in use. No second guessing it cuz it just plain works and thats it. It just plain works!
And you just like sugazombie will even more proof of that.


I dont know if your know it or not but I constantly put out a challenge to the young and some of the older guyz on here.
The challenge is that they do the SL 5x5 for 25 weeks. 12 weeks on, 1 week totally of and then 12 right back on.
I tell them all that if they are not totally and fully impressed with their results that I will buy them a mass cycle.
Ive been doing this for about a year now. I have not bought one cycle!
Thats how good it is chika, and it will work just the same for you.


Should I be doing some cardio everyday or just on days off from lifting?

Is it just genetics that some folks (like our dear friend snipes) can eat crappy and still be lean? How much of a role do you think stress plays in keeping or not being able to get rid of body fat?

Genetics......well as for me I dont count it too much. Thats for peeps that are on stage competing in my mind. I mean like if you have skelatel issues or something like that, yeah thats a given, and we work around that. But otherwise not a consideration for me. Just not at the level where it really makes and major diff.

Stress can and does play a major role sweettea. But good news, working out corrects a lot of the bad things that stress does to us! Dont dwell too much on it. We all have it to a degree and thats just life. Dont sweat it at this point is the best thing you can do.

Regards sweettea,
Z

 

[dmk777]

Zed I think that's the best post I've ever read you hit the nail on the head it's very thorough and a great load of knowledge love it bro!!

Jen glad to see your drives right back you go girl!!


Sent from my iPhone

 

[jennifer778]

Genetics......well as for me I dont count it too much. Thats for peeps that are on stage competing in my mind. I mean like if you have skelatel issues or something like that, yeah thats a given, and we work around that. But otherwise not a consideration for me. Just not at the level where it really makes and major diff.

Stress can and does play a major role sweettea. But good news, working out corrects a lot of the bad things that stress does to us! Dont dwell too much on it. We all have it to a degree and thats just life. Dont sweat it at this point is the best thing you can do.

Regards sweettea,
Z

Thanks zed. Great post. I'm like D that was a very thorough and perfect post!! I want muscles!! I want big muscles!! That's what I want. Thanks for setting me straight. I need it sometimes.

 

[zedhed]

Much thanks sugazombie!!

 

[dmk777]

Anytime Zed !!!


Sent from my iPhone

 

[zedhed]

Thanks zed. Great post. I'm like D that was a very thorough and perfect post!! I want muscles!! I want big muscles!! That's what I want. Thanks for setting me straight. I need it sometimes.

No prob sweettea. We all need to be adjusted once in a while, glad that you can accept that too chika!

 

[jennifer778]

Ok here is Thursday's workout.

Barbell row from floor
2 sets 12 x 50 lbs

Pull ups from floor
2 x 12

One handed dumbbell row
2 sets 12 x 20lbs

Bbl curls
2 sets 12 x 40

Alt dumbbell curls
2 sets 12 x 20

I also did 15 minutes on the stepmill at a fairly slow pace.

 

[zedhed]

Ok here is Thursday's workout.

Barbell row from floor
2 sets 12 x 50 lbs

Pull ups from floor Cool sweettea!
2 x 12

One handed dumbbell row
2 sets 12 x 20lbs

Bbl curls
2 sets 12 x 40

Alt dumbbell curls
2 sets 12 x 20

I also did 15 minutes on the stepmill at a fairly slow pace.

Good back to workinout workout chika! Be patient you will get there, I promise!

 

[dmk777]

Ok here is Thursday's workout.

Barbell row from floor
2 sets 12 x 50 lbs

Pull ups from floor
2 x 12

One handed dumbbell row
2 sets 12 x 20lbs

Bbl curls
2 sets 12 x 40

Alt dumbbell curls
2 sets 12 x 20

I also did 15 minutes on the stepmill at a fairly slow pace.

Great workout huni steps too great job!


Sent from my iPhone

 

[jennifer778]

Good back to workinout workout chika! Be patient you will get there, I promise!

Thanks!! I'm trusting you Zed! I will definitely get there.

 

[jennifer778]

Great workout huni steps too great job!


Sent from my iPhone

Thanks D! Gotta get moving..got a Long ways to go to catch up to you!! .

 

[dmk777]

Thanks D! Gotta get moving..got a Long ways to go to catch up to you!! .

Wait and see you will be as big before you know it !! You always make me feel good about myself thanks Jen your a great mate!


Sent from my iPhone

 

[zedhed]

We will def get there sista!!

 

[jennifer778]

So yesterday was cardio. 60 minutes of running. Moderate pace.. Today or tomorrow (Sunday) is leg day. Haven't figured out which one yet. But will keep posting!

 

[zedhed]

Hey sweettea that kind of cardio is ok for now but when we get on the 5x5 we need to cut it way back, just so you can used to the idea...

 

[zedhed]

Hey sweattea go here,

http://www.elitefitness.com/forum/m...rol-nothing-but-mass-blast-cruise-755449.html

go to page 29 and then to post number 248.

That is a diff kind of cardio that you just might like. The thing about it is that you wont loose as muscle as you do in the cardio that you are doing right now. But let me tell you its dam brutal! Try that very same one and remember, its as hard as you can possibly go. When you get thru the first one count 3,2,1 and hit it again. Try your very best to hit somewhere around 10 min total time. Post up in detail your expereince plz!

 

[jennifer778]

Hey sweettea that kind of cardio is ok for now but when we get on the 5x5 we need to cut it way back, just so you can used to the idea...

Ok. Thanks for the heads up zed. Do I need to scale back cardio now? Think I've been doin too much. Yesterday was rest day. Headed to the gym shortly to do legs. Ready to do them!! Will post up!!

 

[jennifer778]

Hey sweattea go here,

http://www.elitefitness.com/forum/m...rol-nothing-but-mass-blast-cruise-755449.html

go to page 29 and then to post number 248.

That is a diff kind of cardio that you just might like. The thing about it is that you wont loose as muscle as you do in the cardio that you are doing right now. But let me tell you its dam brutal! Try that very same one and remember, its as hard as you can possibly go. When you get thru the first one count 3,2,1 and hit it again. Try your very best to hit somewhere around 10 min total time. Post up in detail your expereince plz!

Awesome!! Thanks!! Headed to gym but will read tonight!! Thanks again!!

 

[caligirl85]

Thanks so much CG! Yes it sucks when life gets in our way!! Ha!! This has been a crazy year!! Thanks for your encouraging words and support! You folks are truly awesome! Did your son make it back home or is he still in Europe? Thanks again Cg! Hope youre doing great!

Thanks! My son is home now and it's hard to believe it's all over. It's always amazing how quickly things just go back to normal. He had a great trip though and got some great training and he said he much preferred London to Rome. He said he found Rome dirty and smelly. For what it's worth from a 15 year old boy.

 

[zedhed]

Yeah sweettea I think you are just a little bit over on cardio for right now. See how you like the Met Con and then if you like do that 2x/week and then a run on the weekend. But something like 30 min max on your run. Otherwise you are defeating yourself sista.
And remember no more then 10 min max on the MetCon. After you do it you will know why...LOL!

 

[caligirl85]

Hey sweattea go here,

http://www.elitefitness.com/forum/m...rol-nothing-but-mass-blast-cruise-755449.html

go to page 29 and then to post number 248.

That is a diff kind of cardio that you just might like. The thing about it is that you wont loose as muscle as you do in the cardio that you are doing right now. But let me tell you its dam brutal! Try that very same one and remember, its as hard as you can possibly go. When you get thru the first one count 3,2,1 and hit it again. Try your very best to hit somewhere around 10 min total time. Post up in detail your expereince plz!

Zed, I think that cardio workout would put me 6 feet under. Good job!!

 

[zedhed]

Hey cali, its a killa believe me. Not looking forward to doing it tomorrow...

 

[zedhed]

Sweettea use a 30 DBL for your swings!

 

[jennifer778]

Legs

Squat
Warm up 12 90
2 sets 12 x 110

Leg press
Machine-50 lbs
2 x 12

Calves
100

Alt leg lunges
2 sets 12 x 15 dbl

Straight leg dead lift
40 bbl 2 sets x 12

Went fairly light since I haven't done legs in a while. Was shaking by the time I was finished!!

15 minutes elliptical