HAPPY NEW YEAR!!!
December 30, 2007What will be your New Year’s Resolution?
A new month for a new challenge, 650lbs. Leg Press?
December 3, 2007Saturday, December 1st—yes it’s the first of the month and I thought to myself that I don’t want to waste a precious time to train. I was seeking for a new challenge which I was motivated enough to go to the gym to work on my legs despite of discontented training last Monday; I figured I had enough time to rest from the past days so I should be back to what I was searching for - the feeling of triumph. Upon doing several sets of lunges and squats, I went ahead and moved on to the next exercise which was the leg press machine. I begin with 300lbs or my warm-up with 12 repetitions as my normal routine, until I’ve incline the weights up to 600lbs, with 8 reps. Since it was the first of the month, I thought I should be up for another challenge…so I begun to take a couple of quarter plates for a new change…but before I’ve even started, a man approached me from the next leg machine was I was at who happened to be witnessing the whole thing…then he asked me how many pounds I have on the machine, then I said it gladly “650lbs” He said it was amazing and he congratulate me for my accomplishments, then he walked away. I felt awesome that day! I am so glad to begin my new month with a great accomplishment. I hit 650lbs with 6 reps twice as I moved on to the next exercise.
550lbs. Leg Press
October 8, 2007Last Friday, I was enthralled by my progress and especially strength on my legs. It feels good to keep progress especially I know that I made some accomplishment. Two Friday ago I did 525lbs, so I’ve decided to incline my leg press workout from 300-550lbs. Yes I finally did it!!!
Leg Press - 300-550lbs. 8-10×4
Hacksquat - 100-195lbs. 4-8×10
Romanian Deadlifts - 110-185lbs. 7×4
Latest Comment: Nice work MJ!! Not only do you now outlift most...
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550lbs. Leg Press
October 8, 2007Last Friday, I was enthralled by my progress and especially strength on my legs. It feels good to keep progress especially I know that I made some accomplishment. Two Friday ago I did 525lbs, so I’ve decided to incline my leg press workout from 300-550lbs. Yes I finally did it!!!
Leg Press - 300-550lbs. 8-10×4
Hacksquat - 100-195lbs. 4-8×10
Romanian Deadlifts - 110-185lbs. 7×4
Another day in Mary Jhane’s Paradise. hee hee~
July 25, 2007Nevertheless to say that my day is going well and having my food log in front of me. Planning and jotting things down every meal and supps. that I take, and every protein shakes that I drink is a good thing. I thought it will be difficult to keep up a log, but actually my assumptions were wrong. In fact, I actually like logging in all my daily intakes, it gives me a big perception on what to eat and what not to eat next time around. I am trying to trim down so this logging my daily food intake is a must so I can view what kind of food that makes me bloat or not; next time I can avoid those type of food… it’s pretty much self experimenting. heehee..hope you’re all doing well and think about jotting your food intake as well. It’s fun and it’s easy. 
This what I had yesterday:
Food Intake 7/24
8:30am- 3oz of chicken breast
9:30am- a cup of oatmeal with scoop of protein
10:00am - Vitamin E, C, Iron pill, Opti Women, Omega 3,6,9 oil
11:30am- 2 egg whites (8g)
2:00pm- iceberg lettuce mixed with spinach leaves, 4oz of tuna (20g), beans, small slice of pineapple, broccoli, and cauliflower
4:00pm- 2 scoops of protein shakes
6:00pm- 25pieces of almonds
9:00pm- 3oz of chicken breast and broccoli and a scoop of protein
Another Great Day in Mary Jhane’s World. :D
July 24, 2007:D I must say that people who work at the gym are very emphatic about me going back to same gym twice in a day. LOL! I know, I feel like an Supergirl each time I rushed to the gym which happens to be next to where I work, well at least 3 blocks away, so I zoom fast as I can to get to the gym just to start my warm up, then do a 30mins. cardio (since I’m trying to trim down) and 15mins abs., then shower. Then run back again to my work. hahahah! I come around after work again which gym employees stop me from entering the door. lol! They just love to play with me, and one even said why don’t I get a part time job instead. LOL! Oh well, I know you can understand where I’m coming from right? HAHAHHA! I lifts weights in the evening….and it always works for me. So, it’s a very fine day for Mary Jhane. Hope yours works well too.
ttyl*
Xoxo,
Mary Jhane
It’s nice to shock your muscles when the least expected.
July 23, 2007Saturday at 12:33pm, I had anticipated to train on back with my best friend, however when we both arrived to the gym, he then changed his mind and wanted to work on CHEST and Tris instead, but my chest day is not until on Monday? Uh- so it’s going to set my schedule off, but it’s a good thing to shock muscle group for a bit. Changing Training schedule is another way to find out how body will interact with unexpected training and besides I took Friday off so I had enough rest for the chest training on Saturday. well…training chest with him on Saturday wasn’t so bad and beside I have learned new training from him, so I have no further complain. lol 
First we did pull-ups for the warm up, followed by: Dumbbell flat bench press – 25-35lbs. x 4 x 8-10 Dumbbell Incline bench flies – 25-35lbs. x 4 x 8 Cable Cross-flies - Champagne (new training, I love it!) – 25×4x15 EZ bar head crusher –30-35lbs.x4×15
Dips - Triceps Version – 4x 10 Dumbbell One Arm Triceps Extension – 15×4x10
Oh I almost forgot 100 push-ups with feet elevated (but I only did 43) lol Sunday was a rest day for me, but today I’ll be doing 45mins. cardio and then Back training. My schedule is working fine after all.
TTYL* Kisses*
THE WEEKLY ROCK AN ROLL OF MJ~
July 19, 2007Of course, I listen to nothing but ROCK each training. I love it and it gives me focus and motivation to keep going. LOL!
Monday
CHEST & ABS
Flatbench Dumbbell Press-
Incline Barbell Bench
Incline Dumbbell Flyes-
Push ups with feet Elevated-
Hanging Leg Lifts – 3sets of 10reps.
Cable Crunch
Tuesday
SHOULDERS, BIS and Cardio
Back Flyes - With Bands
Alternate Hammer Curl
Alternate Incline Dumbbell Curl
EZ Bar Curl
Overhead Cable Curl
30mins. Cardio
Wednesday – OFF
Thursday
LEGS
BARBELL HOP LUNGES-
Hack Squats
LYING LEG CURLS
BARBELL ROMANIAN DEADLIFTS
CALVES RAISES
30mins. Cardio
Dips
Friday- OFF
Saturday
Middle Back, Lower Back, Tris, and Abs
Mixed Grip Chin
Pull Down (for Lats)
Change Bar
Bent Over Two-Arm Long Bar Row
Seated Cable Rows
Hyperextensions with plate
Cable One Arm Tricep Extension
Decline EZ Bar Tricep Extension
Cable Rope Overhead Tricep Extension
30mins Cardio
Sunday -OFF
Curious about your skin type? Here’s how~
July 18, 2007Take the quick quiz and find out your skin type, here:
1. Does your skin look dull or flaky?
2. Does your skin have a shiny, slippery texture?
3. Does your skin feel itchy and taut?
4. Do you have enlarged or clogged pores, or acne?
5. Does your skin react adversely to cosmetics containing alcohol, synthetics, fragrances, and artificial colors?
6. Does your skin appear consistently plump, moist, and vibrant?
7. Does your forehead, nose, or chin appear oily, while the skin around your cheeks, eyes, and mouth is normal or dry?
If you answered yes to 1 or 3, you have DRY skin.
If you answered yes to 2 or 4, you have OILY skin.
If you answered yes to 5, you have SENSITIVE skin.
If you answered yes to 6, you have NORMAL skin.
If you answered yes to 7, you have COMBINATION skin.
As many of you may know that the human skin is a remarkable organ, the body’s largest, but it is often taken for granted. We have driven ourselves to look good and feel good by training/exercises and eating clean, so what about our skin? Most of us are content to let skin be until dryness, oiliness, a rash or a wrinkle rouses attention, well we all want to have a great physique so what about our skin?
Did you know? An adult’s skin compromises between 15 and 20 percent of the total body weight.
What is sebum? Sebum is the chemically complex oil that lubricates the skin and coats hair.
So which skin types do you think are your closest match?
Dry Skin Types
Having dry skin causes by under or inactive oil glands that do not produce enough sebum to keep the skin naturally lubricated. It usually has a dull appearance, feels dry and itchy and is sometimes sensitive.
Note: Dry skin has a thin layer and papery texture, the pores are very fine and it feels dry to touch.
You may consider taking Vitamin E, or Fish Oils, or cook your food with olive oil. Having dry skin must be hydrated regularly, so it’s important to drink water a day, (I drink water at lest a gallon a day), as well as using rich hydrating creams or lotions every time you wash will work.
Oily Skin Types
Having an oily skin caused by glands that produce too much sebum, as a result to this the skin tends to be greasy slippery texture, and appears to be shiny with often times has large clogged pores. Also, having oily skin are prone to develop acne ( a condition resulting from sebum trapped inside the skin). However despite the disadvantages, oily skin generally remains younger looking and more elastic overtime than the other skin types.
So you may not need to take Vitamin E with higher I.U., minimal is good for this type of skin. In addition, oily skin can benefits from periodic herbal steam treatments and masks. Steam room is the best to use after a workout. I love going to the steam room after a good workout because it feels good to stay there for 15mins and ensuring that my skin is getting the substantial amount of care. Ahhh now I can’t wait. :D
Sensitive Skin Types
Are you sensitive enough? Let’s see having sensitive skin can be dry, normal or oily and can be easily irritated. It can be a skin condition than it is a skin type. You may want to see a dermatologist for this one yet unless if you know how your skin works then should be fine to use natural, gentle, skin care products, steaming and as well as essential oils. Typical reactions are itching, burning, chafing and stinging. After a wash a wash it feels dry and itchy in places, by midday there are flaky patches and some redness. Occasionally break out in spots. But why do we have sensitive skin? It frequently reacts badly to environmental conditions and often needs special treatment in order to remain in good condition. This skin type is prone to react poorly to cosmetics containing alcohol, synthetically manufactured oil type ingredients, fragrance oils, and artificial colors. Use a moisturizer to strengthen your skin and provide a barrier against irritants.
Normal Skin Types
You’re lucky to have a normal skin, often times having a normal skin type not too oily and not too dry. But anyways, about normal type skin, the oil glands produce sebum at a moderate rate, resulting in a balance state. Normal skin consistently looks plump, moist, and vibrant. What a great blessing but it still requires no less attention than other skin types. Regular cleansing, toning and moisturizing to maintain the balance of skin. By having a normal skin is great to maintain vitamins and water intakes daily which provides a great helps for your skin. I also like to stay in the steam room after a good long workout; it really helps to open up my pores, and washing it with good face wash (I used Murad with Vitamin C with environmental shield) gives me glow and healthy looking skin. It feels soo good.
Combination Skin Types
This skin type that most people has, it’s a mixture oily and dry which is often times characterized by an oily “T-zone” area that covers the forehead, nose and chin. While the skin around the cheeks, eyes and mouth is normal or dry. These types of skin can have different ways of treatments, frequently you may either wash your skin and apply different products on differnt areas of the face.
For those of you who are curious about your skin on your body, it is similar to your face skin. I usually have body scrub once a week just to get rid of those dead skins which is called Stratum Corneum continuously slough off and are replaced by new ones coming from below of Epidermis which is the topmost layer of the skin. The Skin completely renews itself every 3-5 weeks. Most mild peels work by partly removing the stratum corneum and thus speeding up skin renewal. Then after the scrub follows by a good body butter or lotion.
Well now there you have it, taking care of our body is what we love to do…we always want to look great in front of the mirror. So having a beautiful vibrant skin makes even more attractive. J Hope this helps a little.
Suggestions, and comments are welcome.
Xoxo,
Mary Jhane
Ever train like me? Just out of curiousity. Suggestions are welcome.
July 16, 2007Monday
CHEST TRAINING & Abs
Flatbench Dumbbell Press- 20-30lbs. 4sets of 10-12reps.
Incline Barbell Bench
Incline Dumbbell Flyes- 15-25lbs. 4 sets of 12-15reps.
Push ups with feet Elevated- 3sets of 6reps.
Hanging Leg Lifts – 3sets of 10reps.
Cable Crunch
Tuesday
SHOULDERS, TRIS,
Back Flyes - With Bands – 40lbs. 3sets f 8
Dumbbell Shoulder Press – 10-15lbs. 3sets of 10
Cable One Arm Tricep Extension – 25-35lbs. 2sets of 12
Decline EZ Bar Tricep Extension – 35lbs – 2 sets of 12
Cable Rope Overhead Tricep Extension – 60lbs. 2 sets of 8
25reps of Bench Dips
30mins. Cardio
Wednesday – 30 – 45minutes Cardio
Thursday
BIS, ABS.
EZ Curl – 45-55lbs. 4sets of 8
Alternate Hammer Curl - 10-15lbs. 3sets of 15reps
Cable Hammer Curls - Rope Attachment – 35-50lbs 4sets of 8-10reps
30mins. Cardio
Hanging Leg Lifts – 3sets of 10reps.
Cable Crunch
Friday
Middle Back, Lower Back, and Abs
Mixed Grip Chin
Pull Down (for Lats)
Change Bar
Bent Over Two-Arm Long Bar Row
Seated Cable Rows
Hyperextensions with plate
30mins Cardio
Saturday
LEGS
BARBELL HOP LUNGES- 45-65lbs-2×10reps
HACK SQUATS – 95-155lbs.-5×8
LYING LEG CURLS – 75-85lbs. 3×8
BARBELL ROMANIAN DEADLIFTS- 115lbs.- 4x 10
CALVES RAISES – 95lbs. 4x 10
Sunday -OFF
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