Jena's Journal.

[MissJenaKay]

8:45 Wake up

9:00 Breakfast
-- 1 packet of Quaker Instant Oatmeal, Apple and Cinnamon Flavor (Lots of sugar, I know. I didn't have time to buy a sandwich or anything like that for breakfast this morning.)
-- 1/2 c Fat Free Milk

9:30 Workout (Per Boss' Instruction) **
-- Dumbell Squats: 2 sets of 12 at 12lbs per DB
-- Lunges: 2 sets of 12 at 7lbs per DB
-- Hamstring Curls: 2 sets of 12 at 50lbs
-- Lower Back: 2 sets 12 at 50 lbs
-- Chest Press: 2 sets of 12 at 20 lbs
-- Rows: 2 sets of 12 at 30lb
-- Bicep Curls: 2 set of 12 at 20lb
-- Shoulder Press: 2 sets of 12 at 20 lbs
-- Treadmill: 25 minutes @ 3 mph

10:50 Post Workout
-- Honey Mustard Chicken Sandwich: Grilled Chicken Breast, Honey Mustard, Spinach greens, on Rye Bread
-- 10 oz of milk and ice with 1 scoop of EAS Whey Protein. (Not bad, but odd consistency, never had blended ice in milk...)

2:15 Lunch
-- 8 California Roll Sushi :]
-- A bit of wasabi
-- Fresh fruit: Grapes and diced pineapple.
-- Starbucks frappuccino (sorry, needed caffeine)

4:27
-- 1/2 a HUGE (2 lb) salad: Spring Mix Greens, Extra Spinach, cucmbers, carrots, chick peas, grapes, strawberries, dried cranberries, beets, egg, chicken, italian dressing.

8:47
-- The other half of salad.

**Okay, so I felt like I was going to die once I was done with the lifting. I cannot do lunges to save life. D: Nearly fell on face... twice. Also, I couldn't do the lunges OR the squats with the 25, so I did 12s for squats and 7s for lunges. Also, a small problem, I wasn't sure if her meant the lunges where you start feet together and the out with one leg and back and repeat of the ones the you start with one leg already in front and sink down and then come back up, so I did one set one way and one set the other. The stepping out ones are the ones where I nearly ate it. I felt really.... meh. Didn't NOT feel good after this workout. Normally I'm happy and pleased after I get done working out. Today, just hurt and felt annoyed. Not sure if I like this, Boss. :/


Okay, does anyone know why no matter how much I sleep, body never wants to wake up earlier than 8:30 ?? I really don't like this. I feel like I'm losing a large chunk of day. I go to bed at 10:30 or 11:00 usually. There are nights when it's a little later and nights it's a little earlier. I used to go to bed at this time and get up with no problem at 6 am when I was in High School. I don't understand what's changed or how to it. Anyone have any ideas?

Life vent:: Today has been crazy, I've gone from happy to pissed to depressed about four hundred times today.

@ Brent :: Ohhh, okay. I've got it now. That makes sense. Also, the book is here today! I picked it up. Excited and not excited to read it, I feel like I have no time. But I'll make time for it.

@ Leslie :: I can't help but get hung up on the small stuff. I get hung up on EVERYTHING. :/ I'm a worrier and I freak and stress out pretty much everything in life.

[Boss Man]

The Lunges I was talking about were the ones where you put one Leg back, then Squat into it, so if that's the Left Leg it would look like this "L".

Imagine someone kneeling on one Knee to make a marriage proposal. It's like that, but you don't go so far down that the Knee touches the floor.

Id suggest one o ftwo thing for you.

1. Go with the Hamstring curls.

2. Try the Lunges at a lower weight, until you can get the technique right, then increase the weight a bit.

Maybe that helps in some way.

[MissJenaKay]

The Lunges I was talking about were the ones where you put one Leg back, then Squat into it, so if that's the Left Leg it would look like this "L".

Imagine someone kneeling on one Knee to make a marriage proposal. It's like that, but you don't go so far down that the Knee touches the floor.

Id suggest one o ftwo thing for you.

1. Go with the Hamstring curls.

2. Try the Lunges at a lower weight, until you can get the technique right, then increase the weight a bit.

Maybe that helps in some way.

I understand what the lunges are, I just know that there are different ways to do it. I just wasn't sure if you meant the ones where you go from standing normally, then in one motion, put a leg behind and squat into it, or if you start out with the leg back and then squat into it. I don't know if I'm explaining this well... Also, what do you mean go with the Hamstring curls??

[MissJenaKay]

I woke up earlier today, so happy. :]

7:23 Wakeup

7:43 Breakfast
-- 1/2 Mushroom, onion, pepper omelet.
-- 1 tbs Catsup
-- 1 c Fat Free Milk

10:46 Mid-Morning
-- 8 California Rolls. (I love sushi)
-- 15.2 fl oz Naked Juice, Green Machine
-- 1 Grape Plum

12:30 Lunch
-- A little salad: chicken breast, spring mix greens, walnuts, cranberries, croutons with raspberry vinaigrette.
-- A string cheese. :]

3:57 Dinner
-- Naked Burrito (the usual)
-- Green Tea with Citrus

6:40 Snack
-- Yummy organic apple. :]

8:57
-- 8 baby carrots :]

9:20
-- A couple bites of icecream cake. Birthdays.... They will be downfall.

Okay, I'm extremely sore today, but so excited, I bought a mango. I love mangoes, I would have bought more than one but they were reeeaaally expensive. Almost 2 dollars a piece.

[Boss Man]

Yes I meant the ones where you put one Leg behind you and squat into the movement.

Hamstring Curls are often done on a machine. Some machines you sit upright, others, you lie on your stomach and the footpad is moved towards your Back. With the seated ones, the footpad moves until your Knees almost lock out.

I just mentioned them as an alternative to the Lunges in the first place, incase the Lunges caused you some mild balance issues for any reason. If you feel the Lunges are workable with the amount of weight you currently use, then by all means stick with them

[MissJenaKay]

Yes I meant the ones where you put one Leg behind you and squat into the movement.

Hamstring Curls are often done on a machine. Some machines you sit upright, others, you lie on your stomach and the footpad is moved towards your Back. With the seated ones, the footpad moves until your Knees almost lock out.

I just mentioned them as an alternative to the Lunges in the first place, incase the Lunges caused you some mild balance issues for any reason. If you feel the Lunges are workable with the amount of weight you currently use, then by all means stick with them

Okay, that type of movement made me wobbly, I could do lunges so long as I took the stance, then squatted into and came back up. But I don't know if I can do that every other day. Boss, your workout made walking stairs hell.... D: And I have to walk A LOT of stairs. legs hate me. D: So does the back of shoulders. I'm miserable to the point of not wanting to go to the gym in the morning.... D:

Any way to avoid this soreness next time?? And don't say bananas, I have access to none. I think Uni is banana racist, I never see any.

Food looks really good today, Jena. Great job!

Thank you! :]

[MissJenaKay]

Keeping active will reduce soreness...so the day after weights, I'd suggest doing some cardio to get the blood flowing, then stretch really well. I'm always really sore the first day after a new workout, but after I do it for a while, I don't get as sore.

I was walking around ALL day, and anytime I sat down for a class, once it was time to get up, I wanted to cry. They hurt so bad. I've never had a workout just be painful l.ike this, usually there's soreness, but this feels worse than anything I've ever felt and I didn't see how this was much harder than workouts I've done before. Oh, I forgot to mention, tush muscles kill me too. So, regardless of which way I bend legs, it hurts....

[MissJenaKay]

Woke up late again today, but I figured that I don't have class until almost 3pm and legs are sore, why not be lazy and get up late?

9:20 Wake up

9:30 Breakfast
-- 1/2 Mushroom, pepper, onion omelet
-- a little catsup

10:12 Workout
-- Dumbell Squats: 2 sets of 12 at 12lbs per DB
-- Lunges: 2 sets of 12 at 7lbs per DB
-- Hamstring Curls: 2 sets of 12 at 50lbs
-- Lower Back: 2 sets 12 at 50 lbs
-- Chest Press: 2 sets of 12 at 20 lbs
-- Rows: 2 sets of 12 at 30lb
-- Bicep Curls: 2 set of 12 at 20lb
-- Shoulder Press: 2 sets of 12 at 20 lbs
-- Treadmill: 25 minutes @ 3 mph
-- Crunches: 2 sets of 20
-- Lying Oblique Crunches: 2 sets of 20
-- Leg lifts: 1 set of 20

11:36 Post Workout
-- Parfait
-- 10 oz milk and protein powder (had them hold the ice this time.)

2:27 Lunch
-- Burrito Bowl
-- Green Tea

4:25 Dinner
-- Turkey and provolone sandwich
-- Naked Green Machine
-- Pineapple and Grapes
-- Rice krispie treat

10:00 Snack
-- A couple bites of mango (sadly, mangoe was not ripe and I ended up having to throw it away because it tastes awful and was really crunchy)
-- An Apple
-- 1 c Chex Mix

@ Allison :: But it didn't feel like I was working hard when I was doing it. legs weren't tired at all or anything the day of, and that's why I'm annoyed, if I had felt any sort of fatigue while working out, I wouldn't be so annoyed with being sore. I hate being sore. Aches and burns are the only type of pain I can't handle. That's why I get so bothered when muscles get sore. Especially when I usually stretch for a good twenty minutes or so after a workout and I make sure I stretch well..

@ Brent :: I certainly hope it gets better.

[Boss Man]

DOMS, (Delayed Onset Muscle Soreness), sometimes happens to people. You should get used to it, before too long, then it won't feel so bad.

[MissJenaKay]

DOMS, (Delayed Onset Muscle Soreness), sometimes happens to people. You should get used to it, before too long, then it won't feel so bad.

If you say. Also, Boss, you said to do that workout every other day... What do I do on days that are not that day?? Just cardio? A different set of weight work?

[MissJenaKay]

Okay, Today is probably not going to be a great one food wise. :/ I've decided that I'm going to do as much homework and work on projects as I can, and therefore, I'm not going to the gym today.
(Also, I have no milk, or breakfast food)

10:00 Wake up (yes, very late today, but I didn't get to go to bed until almost 1:30am)

10:15 Breakfast
-- Apple
-- 16 Wheat Thins

12:20 Snack
-- 1 handful of Sunchips

3:20 Dinner
-- Naked Burrito
-- Green Tea

7:30 Later dinner??
-- Sandwich
-- Green Tea

[Boss Man]

You don't need ot do anything on the off days, as you're doing 3 days a of weights with a bit of Cardio tagged on the end.

I could have re-jigged it into a 5 day a week schedule, but it could have caused more issues that way and be more offputting, so I kept it to a simple 3 day a week schedule, which should be adequate enough, without seeming daunting.

I wanted to make it feel like something you could stick to on a regular weekly basis, so that's why I kept the Cardio after weights and not on seperate days .

[MissJenaKay]

You don't need ot do anything on the off days, as you're doing 3 days a of weights with a bit of Cardio tagged on the end.

I could have re-jigged it into a 5 day a week schedule, but it could have caused more issues that way and be more offputting, so I kept it to a simple 3 day a week schedule, which should be adequate enough, without seeming daunting.

I wanted to make it feel like something you could stick to on a regular weekly basis, so that's why I kept the Cardio after weights and not on seperate days .

Oh.... Okay.... Fair enough.... I was just so used to working out five days a week.

[MissJenaKay]

9:40 Wake Up

9:50 Breakfast
-- 1 c KAHSHI Go Lean Crunch
-- 1/2 c Milk

10:16 Workout
-- Dumbell Squats: 2 sets of 12 at 12lbs per DB
-- Lunges: 2 sets of 12 at 7lbs per DB
-- Hamstring Curls: 2 sets of 12 at 50lbs
-- Lower Back: 2 sets 12 at 50 lbs
-- Chest Press: 2 sets of 12 at 20 lbs
-- Rows: 2 sets of 12 at 30lb
-- Bicep Curls: 2 set of 12 at 20lb
-- Shoulder Press: 2 sets of 12 at 20 lbs
-- Treadmill: 25 minutes @ 3 mph

11:40 Post Workout
-- Chicken Sandwich: Honey Mustard, Chicken Breast, Rye Bread, Spinach
-- 10 oz Milk with EAS Whey Protein

5:15 Dinner
-- Naked Burrito
-- 8 oz Fruit Punch

11:00 Late Snack
-- apple
-- handful of carrots

[Boss Man]

Well in that case then, try a system like this.

Day 1. Weights

Day 2. Cardio

Day 3. Weights

Day 4. Day off

Day 5. Cardio

Day 6. Weights

Day 7. Day off

This takes 2 of your 3 cardio sessions and puts them on seperate days. I'd increase from 25-30 minutes per Cardio session.

I'd suggest this now, seeing as how you said you were happy to workout 5 days a week.