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real name
Jena
age
24
gender
Female
location
Cedarburg, WI, US
gym
Anytime Fitness
occupation
Student, Personal Trainer, Aerobics Instructor
Overall Goal
///
Transform My Body
with style and grace kick'n ass and take'n names
Progress & Goals
BEFORE
Mar 15, 2006
CURRENT
Apr 17, 2012
109.7 Lbs.
LEAN BODY MASS
19.4 Lbs.
BODY FAT
CURRENT WEIGHT
129
Lbs.
Jan 29, 2012
CURRENT BODY FAT
15
%
Jan 29, 2012
PROGRESS HISTORY
Lbs.
2008-12-19,2009-01-03,2009-04-26,2009-06-15,2009-07-20,2009-08-31,2009-09-26,2009-11-14,2009-11-25,2010-01-13,2011-10-17,2011-12-20,2012-01-29
134,132,128.8,128.4,129,127.2,125.8,129.8,127.2,130,133,133,129
%
2009-01-12,2010-01-13,2010-01-14,2011-10-17,2011-12-20,2012-01-29
14,17.6,15.9,18.6,18,15
Lbs.
2008-12-19,2009-01-03,2009-04-26,2009-06-15,2009-07-20,2009-08-31,2009-09-26,2009-11-14,2009-11-25,2010-01-13,2011-10-17,2011-12-20,2012-01-29
115.2,113.5,110.8,110.4,110.9,109.4,108.2,111.6,109.4,109.3,108.3,109.1,109.7
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
I am currently doing Wendlers 5-3-1 program
Here is my latest one:
Week: 5RM Set 1 Set 2 Set 3 Set 4 Set 5
Weight: 75% 80% 85%
Day 1
Deadlift Date: Time:
RDL Barbell Front Squat 45x5 50x5 60x5 65x5 70x5
Bent over row RDL 125x10 130x8 135x6
Power Clean
Front Squat
Push Press
Back Squat
Goodmorning
Day 2
Overhead Squat Date: Time:
KB Swings Barbell Chest Pres 45x5 45x5 50x5 5 5x5 60x5
Bentover Row Skull Crushers 30x10 35x8 40x6
Reverse Lunge TRX Rows BWx10 BXx10 BXx10
Jump Squats Hammer Curls 15x10 15x10 15x10
Lat Pulldowns 70x10 80x8 90x6
Day 3
Plyometrics Date: Time:
Box Jumpsx5x3 Deadlift 120x5 125x5 130x5 145x5 155x5
Box Hop R/Lx5x2 Barbell Reverse Lunge x8 x8 x8
Reactive Jumpsx5x3 Cable Crunches x20 x20 x20
Day 4
RDL Date: Time:
Hang Clean DB Press 15x5 15x5 20x5 20x5 25x5
Front Squat BB Row 65x10 75x8 80x6
Hang Snatch Eccentric Pullups x5 x5 x5
Overhead Squat
Front Press
Bentover Row
.
Week: 3RM Set 1 Set 2 Set 3 Set 4 Set 5
Weight: 80% 85% 90%
Day 1
Deadlift Date: Time:
RDL Barbell Front Squat 45x3 55x3 65x3 70x3 70x3
Bent over row RDL 125x10 130x8 135x6
Power Clean
Front Squat
Push Press
Back Squat
Goodmorning
Day 2
Overhead Squat Date: Time:
KB Swings Barbell Chest Pres 45x3 45x3 50x3 60x3 70x3
Bentover Row Skull Crushers 30x10 35x8 40x6
Reverse Lunge TRX Rows BWx10 BXx10 BXx10
Jump Squats Hammer Curls 15x10 15x10 15x10
Lat Pulldowns 70x10 80x8 90x6
Day 3
Plyometrics Date: Time:
Box Jumpsx5x3 Deadlift 120x3 140x3 145x3 150x3 160x3
Box Hop R/Lx5x2 Barbell Reverse Lunge x10 x8 x6
Reactive Jumpsx5x3 Cable Crunches x20 x20 x20
Day 4
RDL Date: Time:
Hang Clean DB Press 15x3 15x3 20x3 25x3 25x3
Front Squat BB Row 65x10 75x8 80x6
Hang Snatch Eccentric Pullups x5 x5 x5
Overhead Squat
Front Press
Bentover Row
.
Week: 1RM Set 1 Set 2 Set 3 Set 4 Set 5
Weight: 75% 85% 95%
Day 1
Deadlift Date: Time:
RDL Barbell Front Squat 45x5 55x5 60x5 70x3 75x1
Bent over row RDL 125x10 130x8 135x6
Power Clean
Front Squat
Push Press
Back Squat
Goodmorning
Day 2
Overhead Squat Date: Time:
KB Swings Barbell Chest Pres 45x5 55x5 60x5 65x3 75x1
Bentover Row Skull Crushers 30x10 35x8 40x6
Reverse Lunge TRX Rows BWx10 BXx10 BXx10
Jump Squats Hammer Curls 15x10 15x10 15x10
Lat Pulldowns 70x10 80x8 90x6
Day 3
Plyometrics Date: Time:
Box Jumpsx5x3 Deadlift 120x5 130x5 135x5 155x3 170x1
Box Hop R/Lx5x2 Barbell Reverse Lunge x10 x8 x6
Reactive Jumpsx5x3 Cable Crunches x20 x20 x20
Day 4
RDL Date: Time:
Hang Clean DB Press 15x5 15x5 20x5 25x3 30x1
Front Squat BB Row 65x10 75x8 80x6
Hang Snatch Eccentric Pullups x5 x5 x5
Overhead Squat
Front Press
Bentover Row
.
Week: Deload Set 1 Set 2 Set 3 Set 4 Set 5
Weight: 60% 65% 70%
Day 1
Deadlift Date: Time:
RDL Barbell Front Squat 50x5 50x5 55x5
Bent over row RDL 125x10 130x8 135x6
Power Clean
Front Squat
Push Press
Back Squat
Goodmorning
Day 2
Overhead Squat Date: Time:
KB Swings Barbell Chest Pres 45x5 55x5 60x5
Bentover Row Skull Crushers 30x10 35x8 40x6
Reverse Lunge TRX Rows BWx10 BXx10 BXx10
Jump Squats Hammer Curls 15x10 15x10 15x10
Lat Pulldowns 70x10 80x8 90x6
Day 3
Plyometrics Date: Time:
Box Jumpsx5x3 Deadlift 110x5 120x5 125x5
Box Hop R/Lx5x2 Barbell Reverse Lunge x10 x8 x6
Reactive Jumps 5x3 Cable Crunches x20 x20 x20
Day 4
RDL Date: Time:
Hang Clean DB Press 15x5 20x5 20x5
Front Squat BB Row 65x10 75x8 80x6
Hang Snatch Eccentric Pullups x5 x5 x5
Overhead Squat
Front Press
Bentover Row
Here is my latest one:
Week: 5RM Set 1 Set 2 Set 3 Set 4 Set 5
Weight: 75% 80% 85%
Day 1
Deadlift Date: Time:
RDL Barbell Front Squat 45x5 50x5 60x5 65x5 70x5
Bent over row RDL 125x10 130x8 135x6
Power Clean
Front Squat
Push Press
Back Squat
Goodmorning
Day 2
Overhead Squat Date: Time:
KB Swings Barbell Chest Pres 45x5 45x5 50x5 5 5x5 60x5
Bentover Row Skull Crushers 30x10 35x8 40x6
Reverse Lunge TRX Rows BWx10 BXx10 BXx10
Jump Squats Hammer Curls 15x10 15x10 15x10
Lat Pulldowns 70x10 80x8 90x6
Day 3
Plyometrics Date: Time:
Box Jumpsx5x3 Deadlift 120x5 125x5 130x5 145x5 155x5
Box Hop R/Lx5x2 Barbell Reverse Lunge x8 x8 x8
Reactive Jumpsx5x3 Cable Crunches x20 x20 x20
Day 4
RDL Date: Time:
Hang Clean DB Press 15x5 15x5 20x5 20x5 25x5
Front Squat BB Row 65x10 75x8 80x6
Hang Snatch Eccentric Pullups x5 x5 x5
Overhead Squat
Front Press
Bentover Row
.
Week: 3RM Set 1 Set 2 Set 3 Set 4 Set 5
Weight: 80% 85% 90%
Day 1
Deadlift Date: Time:
RDL Barbell Front Squat 45x3 55x3 65x3 70x3 70x3
Bent over row RDL 125x10 130x8 135x6
Power Clean
Front Squat
Push Press
Back Squat
Goodmorning
Day 2
Overhead Squat Date: Time:
KB Swings Barbell Chest Pres 45x3 45x3 50x3 60x3 70x3
Bentover Row Skull Crushers 30x10 35x8 40x6
Reverse Lunge TRX Rows BWx10 BXx10 BXx10
Jump Squats Hammer Curls 15x10 15x10 15x10
Lat Pulldowns 70x10 80x8 90x6
Day 3
Plyometrics Date: Time:
Box Jumpsx5x3 Deadlift 120x3 140x3 145x3 150x3 160x3
Box Hop R/Lx5x2 Barbell Reverse Lunge x10 x8 x6
Reactive Jumpsx5x3 Cable Crunches x20 x20 x20
Day 4
RDL Date: Time:
Hang Clean DB Press 15x3 15x3 20x3 25x3 25x3
Front Squat BB Row 65x10 75x8 80x6
Hang Snatch Eccentric Pullups x5 x5 x5
Overhead Squat
Front Press
Bentover Row
.
Week: 1RM Set 1 Set 2 Set 3 Set 4 Set 5
Weight: 75% 85% 95%
Day 1
Deadlift Date: Time:
RDL Barbell Front Squat 45x5 55x5 60x5 70x3 75x1
Bent over row RDL 125x10 130x8 135x6
Power Clean
Front Squat
Push Press
Back Squat
Goodmorning
Day 2
Overhead Squat Date: Time:
KB Swings Barbell Chest Pres 45x5 55x5 60x5 65x3 75x1
Bentover Row Skull Crushers 30x10 35x8 40x6
Reverse Lunge TRX Rows BWx10 BXx10 BXx10
Jump Squats Hammer Curls 15x10 15x10 15x10
Lat Pulldowns 70x10 80x8 90x6
Day 3
Plyometrics Date: Time:
Box Jumpsx5x3 Deadlift 120x5 130x5 135x5 155x3 170x1
Box Hop R/Lx5x2 Barbell Reverse Lunge x10 x8 x6
Reactive Jumpsx5x3 Cable Crunches x20 x20 x20
Day 4
RDL Date: Time:
Hang Clean DB Press 15x5 15x5 20x5 25x3 30x1
Front Squat BB Row 65x10 75x8 80x6
Hang Snatch Eccentric Pullups x5 x5 x5
Overhead Squat
Front Press
Bentover Row
.
Week: Deload Set 1 Set 2 Set 3 Set 4 Set 5
Weight: 60% 65% 70%
Day 1
Deadlift Date: Time:
RDL Barbell Front Squat 50x5 50x5 55x5
Bent over row RDL 125x10 130x8 135x6
Power Clean
Front Squat
Push Press
Back Squat
Goodmorning
Day 2
Overhead Squat Date: Time:
KB Swings Barbell Chest Pres 45x5 55x5 60x5
Bentover Row Skull Crushers 30x10 35x8 40x6
Reverse Lunge TRX Rows BWx10 BXx10 BXx10
Jump Squats Hammer Curls 15x10 15x10 15x10
Lat Pulldowns 70x10 80x8 90x6
Day 3
Plyometrics Date: Time:
Box Jumpsx5x3 Deadlift 110x5 120x5 125x5
Box Hop R/Lx5x2 Barbell Reverse Lunge x10 x8 x6
Reactive Jumps 5x3 Cable Crunches x20 x20 x20
Day 4
RDL Date: Time:
Hang Clean DB Press 15x5 20x5 20x5
Front Squat BB Row 65x10 75x8 80x6
Hang Snatch Eccentric Pullups x5 x5 x5
Overhead Squat
Front Press
Bentover Row
My Nutrition Program View My Full Nutrition Program
Baby_Gurl_J3N has not added any program information.
My Supplement Program View My Full Supplement Program
Baby_Gurl_J3N has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I stay motivated by constantly thinking of my goals and since I am a personal trainer I need to set a good example for my clients. I constantly tell myself that I will be setting an example for people so therefore I need to look the part, no one wants to listen to a fat/out of shape personal trainer.
Visitor Comments
rcidrmr
Are you going to the Superbowl to see the Packers take it AGAIN?
hahaha ;)
Oct 25, 2011 1:27pm
MichaelJ1977
It went well! Wasn't easy though and we changed things up a bit, added egg whites to the menu to break up the plain tuna.
I lost almost 4.5lbs in under 3 days, but best of all, my stomach really shrunk and it's helping me limit my meals sizes much better now. :)
Jun 1, 2010 10:23am
MichaelJ1977
I'm definitely kicking my own ass these days. lol The girlfriend and I are doing a tuna and water diet today through Sunday. No carbs...hell no food other than tuna and water to drink until Monday!
May 28, 2010 4:42pm
jerry.l.newman
now that school is out im going to move to Ely MN to finnish my schooling im in marshfield now at the uw glad to hear things are workin out for you.
May 21, 2010 11:16am
MichaelJ1977
Just stoppin' in to say hi. Hope you're hitting your goals and staying fit!
May 11, 2010 10:10am
Baby_Gurl_J3N is now friends with adamkempf.