LadyZ training log

Wednesday, 1/16/08

Cardio and Abs

30 mins on my favorite machine - Adaptive motion trainer
3.67 miles
389 calories burned

Abs: crunches on swiss ball, lying leg raise, rope cable crunches

5 minutes stretch
 
What new program are you switching up to?

I know HST makes you take two weeks off before you start the program.
 
Last edited by a moderator:
Thate said:
What new program are you switching up to?

I know HST makes you take two weeks off before you start the program.
Click to expand...


HST???

I don't know yet... SarahPT is writing it up for me and i'm going to start my cutting phase too... May 10 is the first competition that i'm going to be doing.

sorry for the edit again... i'm not a mod in FB so the "quote" button is the first one i hit.
 
Wednesday, 1/23/08

Cardio and abs

50 mins on the Adaptive Motion trainer
5.90 miles
622 calories burned :wacko:

Abs: crunches on swiss ball, planks on swiss ball, lying leg raises, bicycles, and rope cable crunches

5 minuted stretch.

I started my cutting cycle this week. SarahPT has me on high, medium and low calorie cutting cycle. Today is my low day.

nutrition - low day

9am Meal 1:
1 scoop whey(or enough for 30 grams protein)
?-1 tbspn natural PB (amount depends on how much fat is in the protein powder)

11:00am Meal 2:
1/3 cup oats (raw measure)
1 whole egg
5 egg whites

1:30pm Meal 3:
1 cup broccoli
3 oz chicken breast
7-8 almonds

Meal 4:
1 can of tuna
7-8 almonds

Meal 5:
3.5 oz chicken breast
? cup broccoli
? oz sunflower seeds

Meal 6:
Protein powder
Fish oil or flax oil
 
ok missed it, def take fish oil over flax. actually I'd take fish oil over the natural PB, almonds, and sunflower seeds as well.

does she charge you for this?
 
Last edited by a moderator:
Thate said:
ok missed it, def take fish oil over flax. actually I'd take fish oil over the natural PB, almonds, and sunflower seeds as well.

does she charge you for this?
Click to expand...

Yeah... good price... $96 for training and nutrition for 12 weeks... plus she advising me on the posing for the competition.
 
January 24, 2008

Chest and abs

DB Press on Flat bench
warmup 22.5 x 10 (2x)
30 x 8
30 x 8
35 x 10

Dips (Chest version)
100 x 8
90 x 7
90 x 7

DB Flyes on flat bench
22.5 x 9
25 x 7
25 x 8

Alt Arm incline press
25 x 8
25 x 7
30 x 5

Abs : circuit - crunches, lying leg raises and bicycles 20 reps each, 3 sets

40 mins of Cardio
AMT
4.67 miles
489 calories burned

Nutrition: High Day
6:30am Meal 1:
½ cup oats
Handful blueberries
1 whole egg
4-5 whites

7 - 8:30amGym: chest and abs

9:30am Meal 2:
1 scoop protein powder w/Dextrose

11:30am Meal 3:
3 oz chicken breast
½ cup brown rice
7-8 almonds

2:00 - 2:30pm Meal 4:
1 cup green beans
1/3 cup sweet potato
4 oz tilapia

5:00 - 5:30pm Meal 5:
3 oz chicken breast
½ cup brown rice
7-8 almonds

8:30pm Meal 6:
1 can tuna
1 cup green beans
½ oz sunflower seeds
 
Last edited:
Friday, 1/25/08

Cardio and abs
50 mins on the Adaptive Motion Trainer
5.77 miles
603 calories burned

Abs: crunches on swiss ball, lying leg raise and rope cable crunches

5 minutes stretch

Nutrition: Medium day

6:10am Meal 1:
? cup oats
1 whole egg
4-5 whites

9:15am Meal 2:
3 oz chicken breast
? cup sweet potato
7-8 almonds

12:15pm Meal 3:
1 can tuna
1/3 cup brown rice
7-8 almonds

3:15pmMeal 4:
Large Salad (lettuce, tomato, etc.)
3 oz chicken
Oil and vinegar dressing (less than 1 tbspn oil)

6:15pm Meal 5:
1 cup broccoli
4oz salmon
? oz sunflower seeds

9:15pm Meal 6:
Protein powder (for 25 grams)
?-1 tbspn natural PB
 
Saturday, 1/26/08
off day - low day

11am Meal 1:
1/3 cup oats (raw measure)
1 whole egg
5 egg whites

1:30 - 2pm Meal 2:
1 cup broccoli
3 oz chicken breast
7-8 almonds

4pm Meal 3:
1 can of tuna
7-8 almonds

5:30 - 6pm Meal 4:
1 scoop whey(or enough for 30 grams protein)
?-1 tbspn natural PB

7:45 - 8pm Meal 5:
3.5 oz chicken breast
? cup broccoli
? oz sunflower seeds

10:30pm Meal 6:
Protein powder (enough for 25 grams)
Fish oil or flax oil to make up the rest of the fat
___________________________________________________________

Sunday, 1/27/08
Shoulders and arms

Overhead DB Press
warmup - 17.5 x 15 and lateral raises 17.5 x 15
20 x 10
22.5 x 8
25 x 7

Wide upright row superset w/ drag curls
wup dc
40 x 8 30 x 8
40 x 9 30 x 8
45 x 10 35 x 7

JM Press
30 x 10
35 x 8
35 x 8

Preacher curls superset w/ standing overhead tricep db ext.
pc otdb ext
35 x 7 20 x 12
35 x 8 22.5 x 10
35 x 9 25 x 10

lateral raises
17.5 x 10
20 x 8
22.5 x 8

Cardio
40 mins on Arc Trainer
1.39 miles
570 calories burned

abs: rope crunches, weighted crunches on bosu, lying leg raises

5 minute stretch

Nutrition : medium day
10:30am Meal 1:
? cup oats
1 whole egg
4-5 whites

2:50pm Meal 2:
3 oz chicken breast
? cup sweet potato
7-8 almonds

4:30pm Meal 3:
1 can tuna
1/3 cup brown rice
7-8 almonds

6:30pm Meal 4:
Large Salad (lettuce, tomato, etc.)
3 oz chicken
Oil and vinegar dressing (less than 1 tbspn oil)

8:30 - 8:45pm Meal 5:
1 cup broccoli
14 large shrimp
? oz sunflower seeds

10:30 - 11pm Meal 6:
Protein powder (for 25 grams)
?-1 tbspn natural PB
 
Tuesday, 1/29/08

Back

Assisted pullups - wide grip
Warmup 100 x 12
90 x 7
90 x 8
90 x 6
110 x 10

Seated cable row on swiss ball
70 x 10
80 x 7
80 x 7

Lat pulldown to chest
90 x 7 - wide bar
90 x 6
90 x 7 - vbar
100 x 5

One arm DB row
30 x 10
35 x 7
35 x 7

Bent over Row
60 x 10
85 x 6
85 x 5
90 x 5

cardio - on adaptive motion trainer
40 mins
4.72 miles
482 calories burned

nutrition - medium day
7 am Meal 1:
? cup oats
1 whole egg
4-5 whites

10:30am Meal 2:
3 oz chicken breast
? cup sweet potato
7-8 almonds

1 - 1:30pm Meal 3:
1 can tuna
1/3 cup brown rice
7-8 almonds

4 - 4:30pm Meal 4:
Large Salad (lettuce, tomato, etc.)
3 oz chicken
Oil and vinegar dressing (less than 1 tbspn oil)

7pm Meal 5:
1 cup broccoli
4oz salmon
? oz sunflower seeds

10pm Meal 6:
Protein powder (for 25 grams)
?-1 tbspn natural PB
 
Wednesday, 1/30/07

Cardio and Abs

50 mins on the Adaptive motion trainer
5.87 miles
598 calories burned

Abs
crunches on swiss ball, lying leg raises and rope cable crunches.

Nutrition
Low day:

7 am Meal 1:
1/3 cup oats
1 whole egg
5 egg whites

9:30 am Meal 2:
1 scoop whey
?-1 tbspn natural PB

12 - 12:30pm Meal 3:
1 cup broccoli
3 oz chicken breast
7-8 almonds

2:30 - 3pm Meal 4:
1 can of tuna
7-8 almonds

5:30 - 6pm Meal 5:
3.5 oz chicken breast
? cup broccoli
? oz sunflower seeds

8:30 - 9pm Meal 6:
Protein powder (enough for 25 grams)
Fish oil or flax oil to make up the rest of the fat
 
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