Joys Log

[Joy]

My first shot at a log online. I work alone, no trainer, and get all my information from talking, listening and reading so if anyone has anything they want to add- please do! I appreciate good feedback. I'm 40, 5'3", 120 lbs- my goal is to work smarter not harder


Currently I am running a cutting cycle for no other reason than to work some fat off my body. This is my plan for the next 8-12 weeks. Once done I am going to go back to adding muscle...so tired of hearing how tiny I am.

1/12/13 Chest/ light shoulder day

Bench Press
75x 10
85x6
85x5
85x5

Pec Deck
100x10
115x6
115x8
115x8

Decline Press (machine)
130x8
140x6
140x6
140 x5.5

front delt sore from tri's on Thursday so only worked side and post light

db side lat
15x8
15x8
15x8
15x8

low cable face pulls
40x10
50x12
60x8
50x8

30 secs in between sets
Hiit cardio 30 mins done about 4 hours after lifting

 

[Rottenrogue]

following for sure.

 

[big_paul_ski]

I'm in and subbed.

 

[morrey]

im in too. Joy what does your diet look like?

 

[Braw16]

I'm in Joy good luck

 

[Joy]

im in too. Joy what does your diet look like?

diet...its the same year round except when I bulk. I have a hard time gaining so I dirty bulk. Right now I am doing about 1800 total calories broken into 7 meals daily. Fridays I consider free and won't count cals although they stay <2200. I take a cheat meal that day too which might be a meal that is 600 cals. All other times I am doing eggs, oats, fish, sweet taters, 95% lean beef w/ brown rice, chicken, chicken, more chicken, brocolli, cottage cheese, greek yogurt, protein shakes generally 2x daily. I don't show so I'm not looking for anything extreme. Slow and steady.

 

[Braw16]

Seems like you are pretty much on top of it. Good luck

 

[Joy]

Sunday 1/13/13

Tri/bi day (shoulder still sore so I laid back on triceps)

pull ups
bw x 10 x 4

hammer curls
20x8
20x8
15x6
20x6

preacher curls
45x8
45x8
45x8
55x4

concentration curls
20x8
20x7
20x8
20x8

Not good day. I worked with my friend from crossfit. I have to show her how to do everything. Christ...do they only teach them how to deadlift and clean and jerk over there? Anyhow, that took up alot of my time. AND- note to self: if I have to hear her talk about "the box" again I'm gonna kick her in her box.

Tomorrow is a rest day. I'll post my entire log for the week next weekend.

 

[Joy]

1/15/13- shoulders/tris

Since I couldn't do much on my tris the other night I worked them into today. For some reason I noticed I worked in the 10 rep range. Kept weights on the lower side and really concentrated on mind/muscle

low face pulls (i am moving these to back day)
40x12
50x9
50x10
55x10

bent rows bb
60x10
60x10
60x10

side lat raises db
15x8
15x6
10x10
10x10

upright row bb
60x6
60x6
60x6

machine lats
45x4
40x6
40x6

seated dip
140x10
150x10
150x8
160x6

close grip bench (no spot kept real light)
65x10
65x9
65x8
65x7

dips bw
10
10
8
5


some thoughts: I have been working shoulders twice a week. They are growing, but I keep reading twice a week is too much. Not sure what to do here...might rotate them and work them in w/ back and chest rather than 1 day exclusive and then another day with chest.

Triceps are really non existent. Driving me nuts.

1/16/13
cardio night did 1/2 hour hiit (almost barfed) did another 10 on eliptical.

diet has been good so far. My weakness was eating some lite cool whip out of the tub. damn cool wwhhhip.

Tonight is back. Tomorrow is legs. Saturday is chest. New goal for chest- really work on upper pecs. want striation in that area.

 

[big_paul_ski]

Hi joy. Look. Your shoulders are growing. Who gives a shit who says twice a week is too much. It's working for you right? If so keep doing what your doing. Everyone is different. My body responds better to one body part per we for maximal growth so that's what I do while cutting that doesn't change either. For instance it really annoys me when people say you HAVE to change your workout every 6 weeks? Says who? If your still making gains at 6 weeks you would be a dumb badtid to change your program. What we do us subjective. From training to diet etc. keep doing what working for you. Sorry for the rant lol and keep up the good work

 

[Braw16]

I think BigPaul makes a great point on training frequency. You have to listen to your body it will tell you when it's had enough. Your numbers look great

 

[uphillclimb]

Hi joy. Look. Your shoulders are growing. Who gives a shit who says twice a week is too much. It's working for you right? If so keep doing what your doing. Everyone is different. My body responds better to one body part per we for maximal growth so that's what I do while cutting that doesn't change either. For instance it really annoys me when people say you HAVE to change your workout every 6 weeks? Says who? If your still making gains at 6 weeks you would be a dumb badtid to change your program. What we do us subjective. From training to diet etc. keep doing what working for you. Sorry for the rant lol and keep up the good work

Great post paulie