Jaim91 and Calcium: Because girlz do it better...and harder.

Ladies and gents!

I am SO sorry I've been away! Last week I was at a personal training conference with a friend who came down all the way from Utah to get certified as a Spinning instructor. I got a bunch of CEC's for my own personal training certification, Nutrition and Wellness and Spinning.

Training is going well. As is dieting. I'm actually trying the old Arnold approach of OVERdieting/cardioing in order to be able to increase calories and decrease cardio going INTO the show. I think it's going to work. So I'll be doing 2 x 45 minute sessions a day

My birthday is in 8 days (the 30th) and my birthday gift to myself will be to make it into the 140s (ie. 149). I'm sitting at about 155 now. I know I can do it! :)

But I'm back in full force! Today's leg workout!

Day 4 - Week 11
Legs - Tree trunks

* The following routine was stolen from Marc, lol.

Squats
95 x 12
105 x 12
105 x 12
105 x 12
105 x 12
105 x 12

Smith Machine Squats (with legs out far ahead)
90 x 12
90 x 12
100 x 12
100 x 12
100 x 12

Lying Leg curl
100 x 12
100 x 12
100 x 12

Hack squat
90 x 12
90 x 12
90 x 12

Seated calf raise
50 x 12
50 x 12
50 x 12

SLDL
95 x 12
105 x 12
105 x 12

Killer Leg Press
180 x 10
180 x 9
180 x 8
180 x 7
180 x 6
180 x 5
180 x 4
180 x 3
180 x 2
180 x 1

Post workout cardio: 30 minutes elliptical


calcium said:
Sweet! Down to 145 this morning

Will post workout later.
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Girl, you're doing so well! Hook us all up with an update!

evolution said:
Read those articles. Switch up your volume and frequency for back. There's no reason you have to cram 10,000 exercises for your back into one day. I think you'd way benefit from hitting the back twice a week while you're spending so much time on your arms. The biceps and triceps are such small muscles and don't require an entire day with 12 movements for each one.
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Interesting approach. Back twice a week. I haven't done that in a WHILE. So what do you think my split should be EVO?

evolution said:
Have you noticed a difference with everything being equal (protein intake, kcal intake) between taking the extra BCAAs and not taking the BCAAs? I'm asking because I spent months taking extra BCAAs and didn't notice an iota of difference.
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Yes. My recovery (especially given the volume/cardio I do), is a HELLUVA lot better than when I wasn't taking it. In terms of weight/fat/muscle loss, I've also seen a difference. I am able to lose 2 lbs a week consistantly, and my measurements are going down. So I don't think I'm losing muscle.
 
pics!

body-082008004.jpg

body-082008005.jpg
 
jaim91 said:
Interesting approach. Back twice a week. I haven't done that in a WHILE. So what do you think my split should be EVO?
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Well, I would go
Mon-lower
Tues-upper
Thurs-lower
Sat-upper

I have some observations about your training and would be glad to make recommendations, but I don't want to cloud your thread needlessly with my thoughts. Or I can just post away or you can shoot me a PM.

p.s. See if you can get someone to take upper back, hamstring, calf, and quad pics.
 
Hey guys!

Sorry I didn't post yesterday. It was so hectic! I was at the gym in the morning doing cardio, then I went straight to another gym to do a demo for 2 hours, then Randy took me to the batting cages and to see "House Bunny" (AWESOME movie), then I went back to the gym to see a client at 9pm.

Whew...I was beat. But the good news is that I SIGNED ANOTHER ONLINE CLIENT! He wants to compete in bodybuilding, and we decided that it'd be best for me not to train him in person so he could save his money; because he's already really motivated. So I'm going through my online PT business, and will help him with diet/training for a nominal fee he'll pay every month.

The good news is that he's hell bent on competing, and I love working with competitors. The not so good news is that he wants to do my show. That means I now have either 3 or 4 competitors (depending on my tall Figure girl) who I will have to look out for on show day. It's a little stressful...but manageable (i think...)

P.S. RESULTS OF THIS WEEK
Weight: Down 1.8
Arms: Down 0.2"
Waist: Down 0.25"

Everything else stayed the same :)

Drex said:
Looking good Jaime! Very nice work. Great consistancy on the workouts.
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Thanks Drex!

evolution said:
I have some observations about your training and would be glad to make recommendations, but I don't want to cloud your thread needlessly with my thoughts. Or I can just post away or you can shoot me a PM.

p.s. See if you can get someone to take upper back, hamstring, calf, and quad pics.
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PM sent

There's a reason I don't show the lower body :eek: I wish my ass/thighs would go away. When they're ready, I will reveal them, lol.
 
I think I skipped shoulders this week, lol. Or arms. One of the two (too lazy to check back). Regardless, I'm beginning week 11 of the program

I'm 11 weeks out and am SO nervous! I feel like my butt and thighs aren't progressing as quickly as I'd like them too. But Derek (my trainer) reassured me, and Derek's the man, so Ima stop complaining about it, and just follow the program.

I had a great day. A beeeyoootiful 3-hour outdoor demo, great chest workout, great conversation with Roni, and I'm having coffee with an old high school friend tonight. Then I'm off to bed early because I want to sneak in a workout BEFORE school starts at 8:30 tomorrow I'm joining the likes of all y'all morning' people! I'm so excited and nervous at the same time! I hope I'll be ok

Day 1 - Week 11
Chest - (Bigger) Boobies

** This was my first time using Hammer Strength equipment...and I LOVE THEM!!!

Superset: Hammer Strength Bench + Pec Deck[/i]
50 x 12 + 112 x 12
90 x 12 + 100 x 12
110 x 12 + 100 x 12
120 x 15 + 100 x 12

Superset: Hammer Strength Decine + Pullovers
110 x 12 + 30 x 12
110 x 12 + 30 x 12
115 x 12 + 30 x 12
120 x 12 + 30 x 12

Incline Dumbbell Press + Incline Dumbbell flies
30 x 12 + 15 x 12
35 x 12 + 15 x 12
35 x 12 + 15 x 12
30 x 12 + 15 x 12

Cable Crossovers + Assisted dips
30 x 12 + 12
30 x 12 + 12
35 x 12 + 12
35 x 12 --> 25 x 10 + 12

Pre workout cardio: 30 minutes elliptical
 
I am almost done with Hypertyrophy III. I just have one more upper body and one more lower body workout. I'll post what I did today (I did the upper and lower today since i felt pretty hyper).

Yay! Jaime's back! Glad to hear everything is going so damn well for you! FYI, I can tell by your pictures that your butt is not that big. Now my butt on the other hand :biggrinsanta:

Well I really want to start posting pictures. Do fully clothed ones count? :)

Jaime - I forgot all about BCAAs. I remember noticing a big difference when I took them. I think I got mine off of Testosterone Nation and took the dose they recommended before, during and after my workout. My weights seem to go up a little more with them. I still have some left. Maybe I should start incorporating them when I start my next program which will probably be Strength III in NROL.

I'm pretty sure I don't know what those workouts are other than the dumbbell press :D Numbers looking solid though!
 
Early morning workout workout:

Squats- 4 reps at 100 pounds for 6 sets

Bulgarian split DL - 4 reps at 60 pounds for 6 sets

Split good morning - 4 reps at 42.5 pounds for 6 sets

Woodchop - 15 reps at 45 pounds for 3 sets


The DL and the good mornings are super setted.
 
Worked out upper body. Here's how it went (the barbell bent over row was supersetted with the bench press. The mixed-grip chin-up was supersetted with the barbell push-press):

The rest inbetween the sets is supposed to be 1 minute but honestly I think I take more like 1.5 minutes. After experimenting with lower reps it seems that I improve the amount of weight I can do with longer rests. I mean that in the long term as well.

Barbell bent-over row = 3 sets of 60 pounds with 11 reps. 4th set with 12 reps.

Barbell incline bench press = 4 sets with 45 pounds at 14 reps.

Mixed-grip chin-up = 4 sets with 87.5 pounds at 13 reps.

Barbell push press = 3 sets with 32.5 pounds at 12 reps. 4th set with 13 reps :D

Dip - 4 sets with BW at 12 reps

Dumbbell Clean - 4 sets with 5 pounds at 12 reps

swiss ball crunch = 3 sets with 35 pound plate at 15 reps
 
The same super sets as before.

My LAST upper body workout and then I take a 7-14 day break:

Barbell bent-over row = 3 sets of 67.5 pounds with 8 reps. 4th&5th set with 9 reps.

Barbell incline bench press = 5 sets with 52.5 pounds at 9 reps.

Mixed-grip chin-up = 5 sets with 97.5 pounds at 8 reps.

Barbell push press = 5 sets with 37.5 pounds at 8 reps.

Dip - 4 sets with BW at 8 reps (Did it this time lower and slower than before)

Dumbbell Clean - 3 sets with 7.5 pounds at 9 reps. 4th&5th at 10 reps.

swiss ball crunch = 3 sets with 35 pound plate at 15 reps
 
Last workout (lower body) for Hypertrophy III:

Squats- 12 reps x 14 reps x 15 reps x 16 reps at 62.5 pounds (4 sets)

Bulgarian split DL - 12 reps at 35 pounds for 4 sets

Split good morning - 14 reps at 22.5 pounds for 4 sets

Woodchop - 15 reps at 47.5 pounds for 3 sets


The DL and the good mornings are super setted.

Now I take some time off lifting :)
 
Hi ladies....you two have been so inspiring to a newbie like me!

If it's not too much to ask, can I get a general idea of your diets? You two must be doing something right!

Congrats on the job well done thus far.
 
Hi Catlady. You still there?

I'm big into carb cycling. Without going into alot of detail right now: Sunday, Monday, Wednesday, Friday are all carb days whereas the rest are No-Carb days. I only lift on carb days.
 
calcium said:
I'm big into carb cycling. Without going into alot of detail right now: Sunday, Monday, Wednesday, Friday are all carb days whereas the rest are No-Carb days. I only lift on carb days.
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Oooh. :D

Mind giving us a little detail on what else you've tried, and comparing results?
 
Hmm interesting, I find that when I have carbs for dinner the day prior, my workout the next day is noticeably better.
 
Focus - When I first got it in my head that I wanted to lose some body fat (basically right around when I joined this site a couple years ago) I did a lot of research and joined fitday to keep track of my calories. Every day I was allowed 1500-1700 of healthy calories and I tried to keep my calories equal (a third of each fat, carb and protein). I lost a few pounds that way but it was slow and hard to keep the same routine every day.

That's when I read an article on Testosterone Nation about carb cycling. I remember reading it and suddenly remembering something that had happened to me a few months before:

I was out with some people from work partying through the night. Being up all night I ate/drank some some things that weren't allowed for my diet and over did my carbs for the day (usually donuts and some kindof sugary coffee drink). So the next day I would subtract those carbs for the day and thus be eating way less carbs for the next day after carbing up the day before. Thinking I had ruined my diet I weighed myself after doing this a few times to see how much weight I gained but it had turned out that I had lost!

So because of this memory I thought that the article was legit (I'll post it if anyone is interested. I've seen someone else mention it before) and I decided on the first of January to start the diet hardcore.

I did and started losing weight FAST! I was also lifting weights on my carb days so it was mostly body fat I was losing and it was very noticable. I had gone down from the 140s to the 120s for the first time in years and had abs!

So that's been my experience with carb cycling as compared to the regular plan of just keeping lower calories daily with exercise. I can go into detail on the carb cycling if anyone cares but I won't if no one does :)

Just for the record I've also done the whole very low carb thing and that left me way too worn out and my weights suffered.
 
I'm aware of the article you're referring to, I'm pretty sure. I have noticed a very similar effect to what you describe, both in terms of fat loss and performance. And rws's results with the same are bar-none amazing. He spent the whole while I spent on the v diet just carb cycling like a ravenous monster and slimmed down very appreciably, while I did not. :action14:

Lately I've been hitting some complex carbs hard (I otherwise avoid them for lack of desire) before and after weight training. But I've also been taking in a whole lot generally speaking, mostly from fruits. Once again, I appreciate your taking the time, bb. And I think it's great that you've found something that works for you. Outstanding, even! :D

Ah, I love talking nutrition. <3
 
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