Great Butt Workout!

To have those behinds look perky and ready for next season, I’ve been doing the abductors exercise.  This exercise triggers the group of muscles located on the buttocks including gluteus maximus, gluteus medius, gluteus minimus, and tensor fascia lata. Abductor%20Muscles2

The abductors’ main function is to abduct or separate your legs away from the midline of the body.  This occurs during any athletic movement requiring you to move from side to side such as playing the infield in baseball, defense in basketball and football, and ice skating.

At the gym, there is an abductor machine that will help shape your behind.  Here’s a video of me, hitting my new PR – 185 lbs! Have fun!

Improvement Season

Improvement season is here for me. Took a “break” from training this week (meaning I didn’t skip on going to the gym but rather didn’t have a specific training I’m following) to move into a new place and get myself ready for it. Received my off season nutrition and workout plans from my coach. Still looking through it so I understand all of the details and make sure that I set up my schedule accordingly. I’m so excited!!!

Slacked off quite  a bit in this blog but want to come back again just so I can keep a log of all different kinds of improvements during the season.  So many goals that I have for this season and I just want to focus. And for the blog, just for fun 🙂

Breaaathheeee… NOW GO!

This weekend, I realized that the few weeks I’ve been running on the fast lane has finally burning me out.  My oil needs some changing! So I decided to change the pace for this weekend before I run around again with my head cut off.

I finally got DONE with the first phase of the project I’m working on at work. But that doesn’t mean that I had any time to just chill since my inbox was filled to the brim this morning from this weekend.  Do they not know that I’m ALWAYS off on weekends??? 😛

Last Saturday, I went to watch a friend compete in his very first Strongman competition.  I realized that having a cheering section is VERY important to every athlete. So I try to make sure that I stop by every chance I get to support my friends.  Oh boy, those guys make me want to cower in a little corner when it comes to STRENGTH! Holy cow! I even tried lifting the 500 lbs. frame. AND my arms were about to fall off! I couldn’t even get the frame off the ground! I look like a silly little kid trying to lift a tree.

I was sunburned from being outside the entire day.  Looks like I had a white tattoo of a shirt plastered in my back. Can you say “OUCH”? Thank goodness that it wasn’t blistering!!!

Sunday, I had an opportunity to workout with Infinite Labs’s Elite Athlete, Jessie Ladson.  OMG, the man’s a beast! We were doing chest presses and he was putting on 3 in each side!!! That’s a total of 270lbs O.o for an incline chest press?  He was also doing 160lbs of reverse curls! While me on the meanwhile is doing 110lbs. 😛  I was really happy to have an opportunity to have a great workout partner! Oh, btw, do you know he’s an engineer? We got a lot of SMART people here in the Juggernaut Nation who has brawn AND brain! AWESOME!

Last day for the I Am Juggernaut Challenge is tomorrow! Don’t forget to spread the word around. Everyone needs to have a chance to be able to transform themselves!

Busy? No Stress!

Life has just gotten more interesting lately. I hardly have any room to relax aside to go to sleep. But things have picked up to cater to my more ambitious side.  Currently, I have been working at least 60 hours per week.  I’ve also been using the weekends as times to work on my freelance projects.  Along the way, I have also managed to squeeze in my 6 short essays and 1 long essay that is being required from school per week.  However despite being this busy, I’m more energized to keep going with my figure training and get ready to join my fellow Juggernauts in Vegas.

To assist with my busy schedule, I’ve been using a lot of supersets to assist in making the most out of my training sessions for less amount of time.  I have also been doing touch-up exercises (which means hitting 4 sets of my weak spots right after training and before cardio).  Another technique that Joe SWAT always emphasize is hold and squeeze.  It’s so effective that it’s not even funny. Aside from the training sessions with my trainers, I’ve been concentrating on touching up on my shoulders, back, and abs as of late.

I’ve been liking this super-set lately: Wide-grip pullups and Wide-grip late pull downs. I’ve also been using cable back rows with dumbbell back rows.  Then do a clean-and-press to finish off.

I’ve dropped my diet down to 15g of carbs per meal.  I’ve still been maintaining 140g of protein and 28g of fat.  I don’t what it is about carbs and me.  It makes me bloat so I have to always be careful of when I should be eating them.  Making sure that I drink my gallon of water and getting 6 hours of sleep prove to assist with the bloating.

I’ve been also CRAVING ice cream. MmmMMmmMmmmm…. I think it’s mainly because it’s summer and I love a great cold treat. So to help out with this, I would whip up my Infinite Labs vanilla whey protein and pour it in my popsicle containers for a tasty protein-packed treat. Or I’ll have my Infinite Force slushies that I need to be drinking anyways for recovery. Can we say ahhh….

To also help fuel me, I’ve been using my well-loved Juggernaut HP Pink Lemonade paired with Juggernaut Raspberry Lemonade.  Such a yummy treat to look forward to before a training session! Got to say, it’s been giving me some great results.  My shoulders are starting to shape up!

And of course the best way to beat the stress – laughter.  surround yourself with people who can make you laugh. 🙂

Physical vs. Mental

Whew, talk about being mentally drained.  Recently, the responsibilities of our graphic designer were added to my daily duties at work.  Moreover, I must quickly learn new skills that envelop printing in which I have minimal exposure in. I do not shirk in having the opportunity to learn.  However, when I have to meet deadlines for a huge project and scattered little projects that needs to be completed soon, the additions leave me overwhelmed.

Taking a step back, I can at least see the humor in my situation.  I have been known to be able to carry through high intensity training at the gym.  And yet at the end of the night, I feel exhilarated that I have gone through whereas most would have quit.  In other words, I can handle being physically drained better than being mentally drained.

Working for 11 hours straight with only 20 mins. of rest time to rush to the bank and come back before I receive any new visitors in my office created a mere dent in the duration of the day.  Thank goodness that I have my meals on hand and a timer to remind me of my intervals or else I’ll be skipping meals too.

After work, I still had assignments to hand in for class.  So I quickly wrote my discussion posts, commented on my fellow classmates’ posts, and handed in my class introduction.  I was not very happy at this point to find out that I also had a paper to hand in.

It was already 8:30 by the time I left to get to the gym. Much to my dismay, I was told that I’m not working out enough and have to be stricter on my diet.  Which I must admit have sent me to the edge a bit since I felt that I didn’t need to have someone looking over my shoulder every step of the way to make sure that I’m doing what I have to do. I know that I’ve been doing my workouts 6x a week and been on top of nutrition.  I had to tell myself, “You know what? You know what you had to do. And you did.  That’s the only person that you need to report to.”

I received a message from someone who was ranting on how they felt that girls with 6-pack is too “manly” and that they must be taking steroids.  I explained to her that through proper diet and exercise, she can too have a six-pack.  However, it is unfair to be making fun of others who have different preferences on how they would like to look like.  She inquired if I felt discouraged if someone did cheat in the sport.  Into which my reply became, “that just makes the prize that much sweeter if I won without cheating.”

Another conversation with someone else also populated in my thoughts during my drive.  I was amazed to find out that the individual who won overall in one of the divisions is employed in my gym.  When one of the staff members came by, I asked if the overall trophy belongs to one of the other staff members.  To this question, he said, “Yes. But you know what? I can do that too. I just don’t want to. I don’t have time to be doing all that he’s been doing and have to be strict on a diet? No way.” I replied to him that he’s talking about someone who is my kind – who’s been dedicated, passionate, and disciplined.

“Just because you cannot do the same, do not curse at someone else who would do what s needed to win that trophy.  You may not want to do a show and be openly criticized on stage, have to be compared with every other person who worked hard in their physique and nutrition. However, their work is nothing less than admirable. You too can do what they’ve done. But, it does require dedication, discipline, and motivation from your part. “

I can be cut-throat sometimes. It is especially shocking when I’m normally agreeable.  However, the negativity that others assess towards athletes in the sport can get into my skin from time to time.

Sometimes, it’s very challenging being an extrovert since your motivation is normally derived from external factors.  It has its pros and cons.  And the biggest con is when you had too much dose of negativity, you’ve taken a hard hit.  It’s an even faster route of being mentally drained.

I started my ab workout last night. However, I succumbed into my loss of concentration.  I’ve been utilizing the hold and squeeze methods to give me the results that I need.  So after 30 mins, I finally just went home.

Well, after a much-needed rest, I came back to the gym this morning to finish off my ab workout and had a fasted AM cardio. Look out world! Lilmzchief is finally awake again 🙂

A quick, delicious way of eating spinach: sauté spinach, thinly sliced red onions, and chopped pepperocini in a medium-sized sauce pan.  Sprinkle with Bragg Organic Sprinkle Seasoning (doesn’t have salt). Enjoy!

Sauteed Spinach

It’s Just a Cardio-Filled Sort of Day…

Today was nothing short of cardio.  This morning started with an AM fasted cardio, doing HIITs for 30 mins.  To crank up the intensity I took Infinite Labs Phenyl-Core before heading out.  And boy, what a workout!!!  I sprinted down the sidewalk, feeling the heavy sighs of my muscles as I pounded the pavement.  “C’mon Jan! You can do it!” I cheered inside my head as I took a few more steps before slowing down.  Ah, what a relief.  I felt so happy each time I sprinted that after a couple of HIIT sets, I practiced my poses.  Then I realized that it’s better that I do that every once awhile in a whim so that I develop muscle memory.  It’s like practicing a dance routine. When the music starts playing in your head and you started acting out the dance.  To everyone else, you look silly.  But to you, it’s nothing short of wanting to be doing your best when it’s show time.

Oh, before I forget, let me just post up yesterday’s shoulders and biceps workout:

  • 10 mins. warmup on elliptical
  • Military Shoulder Presses
  • Rear Delt Flys
  • Up Rows
  • Incline Shoulder Press
  • Rear Delt Flys on Machine
  • Lateral Raises
  • Hammer Curls
  • Barbell Bicep Curls
  • Dumbbell Bicep Curls
    Cardio: 60 mins on Step Mill

Nutrition:

  • Whey, oatmeal, cinnamon
  • Egg whites, oatmeal, spinach, coconut oil
  • Egg whites, rice cakes, spinach, coconut oil
  • Whey, rice cake
  • Chicken, oatmeal, spinach
  • Chicken, spinach
  • Casein + Infinite Labs Cyclo REM

Preworkout: Infinite Labs Juggernaut HP Pink Lemonade
Fasted cardio supplement: Infinite Labs Phenyl-Core
Macros:
Carbs: 120g
Protein: 140g
Fat: 28g

Infinite Labs Infinite Force and Juggernaut

I was soooo excited when I finally got the chance to pick up my package!!! Yep, that’s right. It’s Infinite Labs Infinite Force Grape and Juggernaut Raspberry Lemonade.  Booyah!

And so, today is supposed to be rest day. Which means I’m resting from weight lifting.  But cardio??? Nope.  Did another 60 mins on the step mill this evening and another 30 mins on the treadmill  @ inclines ranging from -3 to 30%!!!

And to make sure I recover fast, I was sipping on my Infinite Force Grape. Yep, that’s right, I can’t wait!!!  OMG, the taste was sooo good, I could swear this is so bad for me.  Tastes like grape soda sans the carbonation.  YUM!!!  I think this is my fave way of getting my BCAA!!!

Getting there…

It’s always great to be prepared and have all of my meals packed and ready to go.  Makes the morning start go that much faster.  Hit the gym this morning and hit shoulders and biceps.  But let me go ahead and back track a bit and talk about last night’s training that worked up tears of omg-I-MUST-MUST-MUST-MUST-finish-the-set-and-put-in-another-rep-in.  At the end of the night my body was trembling from the torture it just been through. But I can finally see visible improvements in my back, so I can’t complain. 🙂

Training includes:

  • Incline Hamstring Curls – 40/30/40
  • 1/2 Incline Hamstring Curls – 40/40/40
  • Kneeling One-handed lat pull-down – 90/90/90
  • Pullups – Own Weight
  • Narrow Grip lat pull-down 90/90/90/90
  • 1/2 Narrow Grip lat pull-down – 90/90/90/90
  • Weighted Hyperextensions – weighted twist rod
  • Hercules Lat Pulldown – 70/70/70
  • Stiff-legged Deadlifts – 60/60/60
  • Angled One-handed lat pull-down – 70/70/70/70
  • Cable Back Row – 70/80/40
  • Reverse Woodchoppers – 40/40

Nutrition:
Meal#1: Steak, eggs, oatmeal
Meal#2: Whey, rice cake
Meal#3: Eggs, oatmeal, spinach, coconut oil
Meal#4: Chicken, oatmeal, spinach, coconut oil
Meal#5: Chicken, rice cake, spinach
Meal#6: Chicken, spinach
Macros
Carbs: 90g
Protein: 140g
Fat: 28g

An article caught my attention as my friends passed back and forth some information regarding Zoe Smith, weightlifting Olympian: http://zoepablosmith.wordpress.com/2012/07/23/thanks-but-no-thanks/

Zoe wrote:

“The obvious choice of slander when talking about female weightlifting is “how unfeminine, girls shouldn’t be strong or have muscles, this is wrong”. And maybe they’re right… in the Victorian era. To think people still think like this is laughable, we’re in 2012! This may sound like a sweeping generalisation, but most of the people that do think like this seem to be chauvinistic, pigheaded blokes who feel emasculated by the fact that we, three small, fairly feminine girls, are stronger than them. Simple as that. I confronted one guy that said “we’re probably all lesbians and look like blokes”, purely to explain the fact that his opinion is invalid cause he’s a moron. And wrong. He came up with the original comeback that I should get back in the kitchen. I laughed.

As Hannah pointed out earlier, we don’t lift weights in order to look hot, especially for the likes of men like that. What makes them think that we even WANT them to find us attractive? If you do, thanks very much, we’re flattered. But if you don’t, why do you really need to voice this opinion in the first place, and what makes you think we actually give a toss that you, personally, do not find us attractive? What do you want us to do? Shall we stop weightlifting, amend our diet in order to completely get rid of our ‘manly’ muscles, and become housewives in the sheer hope that one day you will look more favourably upon us and we might actually have a shot with you?! Cause you are clearly the kindest, most attractive type of man to grace the earth with your presence.

Oh but wait, you aren’t. This may be shocking to you, but we actually would rather be attractive to people who aren’t closed-minded and ignorant. Crazy, eh?! We, as any women with an ounce of self-confidence would, prefer our men to be confident enough in themselves to not feel emasculated by the fact that we aren’t weak and feeble.
And here’s some food for thought – maybe you should broaden your criteria for what you consider ‘attractive’ anyway, because these perfect, feminine women you speak of probably have no interest in you either.

What makes me sad is that some girls had this opinion too! How ironic that the title of the show was Girl Power. You’d think that young women around the same age as us would commend us for doing something different and with our lives, and putting 100% effort into it in order to make something of ourselves. But apparently we’re ‘weird’ for not constantly eating crap, binge drinking regularly and wearing the shortest, tightest dresses that the high street has to offer. Sigh…”

Hm, yes. I can relate to this.  Even some of my relatives think I should stop weightlifting because it’s not feminine. But at the end, it makes me happy. And you’d think they would want me happy.  But instead because they don’t see that they would do it for themselves means I shouldn’t do it either. I think it would be a different story if I was shoving healthy food down their mouths or be demanding that they go and exercise.  But I believe that it’s everyone’s prerogative on how they should look, feel, and be like. But seriously. I’m trying to live a healthy, fit lifestyle and people are complaining. What gives.

Today’s such a busy day.  Still have to hand in my essay for school, hit another round of 60 mins of cardio, and make more websites.  Well, no one can say life’s boring! 🙂