LadyZ training / nutrition log

L

LadyZ

AE Female Member
Joined
Sep 17, 2007
Messages
449
Chest
Barbell Bench Press
12 x 50 ... yes .. i thought too after i put it back on the rack... i thought i picked up a 30lb BB
10 x 50
8 x 50
6 x 55

Incline DB Press
12 x 20
10 x 22.5
8 x 25
6 x 25

DB Flyes
12 x 15
10 x 17.5
8 x 17.5
6 x 20

Supine Pullover w/ BB ( i don't know if i was doing .. i tried my best to keep everything align and good form
10 x 25
8 x 25
6 x 35
6 x 35

DB Press on flat bench
12 x 22.5
10 x 25
8 x 30
6 x 30

I did 30 mins of Cardio on this machine in NYSC
RP_AMT_July.jpg

It was good... like the last time i did 3 miles and burn about 450 calories :headbange
Abs.. 4 sets of seated legs raise with a 15 (2 sets) & 20 (2 sets)
regular crunches and obliques on the swiss ball

Nutrition
5:35am Pre Workout shake
8:35am Post Workout shake
9:30am Breakfast - Egg white omelet , ? cup of oatmeal n coffee (i needed it)
11:30 - 11:45 am 1 large Rice cake w/a thin coating of almond butter
1:30om chicken, Large salad ? cup of brown rice or sweet potato
1 cup of broccoli or other green vegetable

So far that's all i have planned right now.





 
Wednesday, 9/19/07
Nutrition log
Day off from the gym

9:30am
Egg omelete
1/2 cup of oatmeal
a cup of strong ass coffee (still have headache.. UGH

11:30am
2 rice cakes and almond butter

1:30pm
grilled chicken, steamed brocoli, sweet potato

3:30pm
Protein shake

5:30pm
chicken with veggies (have to go to a presentation at my best friend's 2nd job... don't want to go.. blah)

8:30pm
Hopefully i can get a snack before i go home.
 
Goblin6 said:
Looking good my dear.
Click to expand...

thank you.. :) yesterday's lunch was horrible.... i went to an event that my job was hosting... Latino Heritage Month ... they had spanish food.. I had the chicken veggies and plantains... UGH... I know i can cook better than what i had.
 
yeah... it's weird and i have to used it .. but it's okay... i'm down for a challenge...;) Thanks AJ for helping me with it... :)
 
Thursday, September 20, 2007
Back
Warmup on the Arc Trainer for 7mins

Wide grip pullups (machine)
12 x 100
10 x 110
8 x 100
8 x 100

Bent-over Rows with barbell (over and under hand, want to try something new)
12 x 30
10 x 40
8 x 50
6 x 55

Seated Row (on plate machine)
12 x 50
10 x 70
8 x 80
6 x 90

Lat Pulldowns
12 x 50
10 x 60
8 x 60
6 x 70

Hyperextension
12 x 0 (bodyweight)
10 x 10 (plate)
10 x 10
10 x 10
8 x 0

Abs - 3 sets on the decline bench with a 10lb plate
swiss ball - regular crunches and obligue
seated leg raises with 15 db 3 sets of 10 reps
30 min of Cardio
 
Friday, 9/21/07
Shoulders, Abs and Cardio

Arnold Press with DB
12 x 15lbs
10 x 17.5
8 x 20
6 x 22.5
(superset with upright row with EZ bars
12 x 25
10 x 30
8 x 35
6 x 40

Bradford/Rocky press (front and back shoulder press)w/ bb
12 x 25
10 x 25
8 x 25
6 x 30

Side lateral with DB
12 x 12
10 x 15
8 x 17.5
6 x 17.5

Front raises with DB
12 x 12
10 x 15
8 x 15
6 x 17.5

Bent over side laterals
12 x 12
10 x 15
8 x 15
8 x 17.5

Shrugs
12 x 25
10 x 25
8 x 30
6 x 40

Abs - regular crunches, side obliques, air bike, swiss ball
Cardio - 30 mins on my new favorite machine... :)
 
LadyZ said:
Friday, 9/21/07
Shoulders, Abs and Cardio

Bradford/Rocky press (front and back shoulder press)w/ bb
12 x 25
10 x 25
8 x 25
6 x 30
Click to expand...
Rocky! Rocky! Rocky! lol:buff:
 
Thanks Yetta Mae and Sasa... I really appreciate the support... I knew I was going to hate myself today... I couldn't get up from my bed... I was so sore.. UGH!!! But good sore.. ;)
 
Saturday, 9/22/07
Arms

Warmup on the Arc Trainer for seven minutes.

DB Curls
15 x 12.5
12 x 12.5
10 x 15
10 x 15
8 x 17.5

Pushups (Close Tricep Position)
4 sets of 15 reps

Barbell Curls
15 x 25
12 x 25
10 x 30
10 x 35
8 x 35

Cable Rope overhead tricep extension
12 x 25
10 x 30
8 x 30
8 x 35

Cable curls
15 x 30
12 x 35
10 x 40
8 x 45

Tricep Pushdown (cable attachment)
15 x 25
12 x 30
10 x 35
8 x 45

3 Sets of 21's - 1 set 12.5lbs and 2 set 10lb dbs

Tricep dip (new machine)
12 x 100
10 x 90
8 x 90
8 x 90

Abs - Rope Crunches - 4 sets of 15 reps
Swiss balls
obliques side cruches with 20lb

30 min of Cardio on the Arc trainer... i hate it ... i miss the other cardio machine at the other gym


 
I feel like such a weaking to you, girl! :BP: You rock! :headbange Keep up the good work!
 
Yettamae said:
I feel like such a weaking to you, girl! :BP: You rock! :headbange Keep up the good work!
Click to expand...

Thanks for the compliment... you look fabulous too... i'm striving to get the definition that you have... you are one of the girls from here that i look up to... :D
 
Sunday, 9/23/07

Legs

Warm-up on the arc trainer for seven minutes


Regular squats on Smith Machine superset w/ plie squats w/ DB
15 x 25 (plates 2x)
12 x 35
10 x 45
8 x 50

plie squat
15 x 20 (DB)
12 x 22.5
10 x 30
8 x 40

Deadlifts with BB
15 x 40
12 x 45
10 x 55
8 x 65

Calf Raises (machine)
20 x 60
20 x 80
20 x 80
20 x 100

Seated leg press
15 x 80
12 x 100
10 x 120
8 x 130
8 x 140

Leg extension
12 x 50
10 x 60
8 x 65
6 x 70

Leg curl
12 x 40
10 x 50
8 x 60
6 x 70

walking lunges
20 x 15db
20 x 20
20 x 20
20 x 15

crunches on abs machine
30 mins of cardio
 
LadyZ said:
Thanks for the compliment... you look fabulous too... i'm striving to get the definition that you have... you are one of the girls from here that i look up to... :D
Click to expand...
Aw, thanx girl. :)
 
SarahPT said:
oh, someone else who does bradford presses. Those are awesome!
Click to expand...

Yeah... I saw them in bb.com and I want to try them out on my shoulder day... it was a good workout... i soo sore yesterday ... i'm going to keep it in my workout... ;)
 
LadyZ said:
Yeah... I saw them in bb.com and I want to try them out on my shoulder day... it was a good workout... i soo sore yesterday ... i'm going to keep it in my workout... ;)
Click to expand...
I wish I could do them. I get arthiritis in my shoulders and I have problems doing behind the neck, opposed to in front presses. I wish I could do them. I would be doing them all the time because I am a huge Rocky fan! Rocky! Rocky! Rocky!
 
Yettamae said:
I wish I could do them. I get arthiritis in my shoulders and I have problems doing behind the neck, opposed to in front presses. I wish I could do them. I would be doing them all the time because I am a huge Rocky fan! Rocky! Rocky! Rocky!
Click to expand...

Then I will continue doing them just for you... :)
 
LadyZ said:
Then I will continue doing them just for you... :)
Click to expand...
Aw, thanx girl! lol You rock! :headbange It's one of my favorite exercises even though I have never done it. I know it's pretty pathetic.
 
Yettamae said:
Aw, thanx girl! lol You rock! :headbange It's one of my favorite exercises even though I have never done it. I know it's pretty pathetic.
Click to expand...

It's not pathetic I can't do the Hack Squat... :( i have arthritis on my right knee.
 
LadyZ said:
It's not pathetic I can't do the Hack Squat... :( i have arthritis on my right knee.
Click to expand...
Haha! We both are all jacked up. I have a bum shoulder and you have a bum knee! lol But it's all good girl;)
 
Yettamae said:
Haha! We both are all jacked up. I have a bum shoulder and you have a bum knee! lol But it's all good girl;)
Click to expand...

Maybe we should form a club in here... with me, you and the other girls that jacked up... lol :D
 
LadyZ said:
Maybe we should form a club in here... with me, you and the other girls that jacked up... lol :D
Click to expand...

There would be alot of us in that group let me tell you ;) we might have the biggest club on the board haha
 
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