LadyZ training log

Thursday, 1/31/08

Chest and abs

Flat bench DB press superset w/ weighted pushups (25lbs x 6, 8, 8)... Christina inspired me... :)
warmup 2x 20 x 12
25 x 10
30 x 8
35 x 6

Dip (chest version)
100 x 10
100 x 8
90 x 6

DB flye w/ a twist on Incline bench
20 x 10
22.5 x 10
25 x 8

Alt arm press on Incline
20 x 10
22.5 x 10
25 x 8

Abs circuit (crunches, bicycle, and lying leg raises) superset w/ weighted pushups 2 sets

Cardio on AMT
40 mins
4.67 miles
478 calories burned

Nutrition: High day

6:15am Meal 1:
? cup oats
Handful blueberries
1 whole egg
4-5 whites

9:15 am Meal 2:
1 scoop protein powder w/ dextrose & l-glutamine

11:45am - 12:15 Meal 3:
3 oz chicken breast
? cup brown rice
7-8 almonds

2:15 - 2:45pm Meal 4:
1 cup green beans
1/3 cup sweet potato
4 oz salmon/tilapia

5:15 - 5:45pm Meal 5:
3 oz chicken breast
? cup brown rice
7-8 almonds

8:15 - 8:45pm Meal 6:
1 can tuna
1 cup green beans
? oz sunflower seeds
 
Friday, 2/1/08

Cardio and abs
50 mins of Cardio on the Arc trainer
1.58 miles
568 calories burned

abs: abdominal machine (70lbs x 20 x 3 sets), rope cable crunches (90lbs x 20 x sets)

5 minutes stress

Nutrition: Medium day
Meal 1: 7am
? cup oats
1 whole egg
4-5 whites

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

Meal 3: 12:30pm - 1pm
1 can tuna
1/3 cup brown rice
7-8 almonds

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

Meal 5: 6:30 - 7pm
1 cup broccoli
4oz salmon
? oz sunflower seeds

Meal 6: 10pm
Protein powder (for 25 grams)
?-1 tbspn natural PB
 
Monday, 2/4/08

I'm starting my 14th week and right now i weight 130lbs. When i started the cutting cycle i was 135lbs. It was hard to follow everything and measure my meals. But now i'm used to it. I remember to bring all my meals with me but i forgot my boots at home... so i'm wearing my gym sneakers at work.

Legs and abs

Leg Press
200 x 10
220 x 12
240 x 9
260 x 8

Calf press on leg press machine superset w/ bw calf raises (15 reps)
200 x 15
220 x 15
240 x 15

Lunges on smith machine
50 x 10 (+ bar)
70 x 8
80 x 8

Wide stance SLDL on Max rack
70 x 10 (+ bar)
90 x 7
110 x 6
70 x 8
50 x 10

Manual hamstring curl
3 sets of 12 reps

swiss ball hamstring curl
3 set of 12 reps

abs... crunches on swiss ball, lying leg raises, reverse crunches.

5 minute stretch

nutrition: high day
Meal 1: 6:30 am
½ cup oats
Handful blueberries
1 whole egg
4-5 whites

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

Meal 3: 12 - 12:30pm
3 oz chicken breast
½ cup brown rice
7-8 almonds

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

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

Meal 6: 8:30pm
1 can tuna
1 cup green beans
½ oz sunflower seeds
 
Last edited:
Tuesday, 2/5/08
Back and abs

pullups
warmup - bw x 4, 10 (one of the members helped me)
50 x 8
50 x 7
40 x 6
60 x 10

Seated Cable row on swiss ball
70 x 10 (rope)
90 x 10 (v-bar)
90 x 9
100 x 9

Lat pulldown
70 x 10
70 x 9
80 x 10
80 x 10

One arm row
35 x 8
35 x 5
40 x 6
30 x 12

Bent over row
85 x 6
85 x 6
85 x 5
60 x 8

40 mins of cardio on arc trainer

abs weighted crunches and rope cable crunches

5 minute stretch

nutrition: medium day
Meal 1: 8:30am
? cup oats
1 whole egg
4-5 whites

Meal 2: 12:30am
3 oz chicken breast
? cup sweet potato
7-8 almonds

Meal 3: 2:30pm
1 can tuna
1/3 cup brown rice
7-8 almonds

Meal 4: 5pm
Large Salad (lettuce, tomato, etc.)
3 oz chicken
Oil and vinegar dressing (less than 1 tbspn oil)

Meal 5: 7:30pm
1 cup broccoli
14 large shrimp
? oz sunflower seeds

Meal 6: 10pm
Protein powder (for 25 grams)
?-1 tbspn natural PB
 
Wednesday, 2/6/08

Cardio and abs

50 mins of Cardio on the Arc trainer
1.81 miles
642 calories burned

Abs: abs circuit (crunches, bicycle, and lying legs raises) rope cable crunches

5 minutes stretch

nutrition: low day

Meal 1: 6:30am
1/3 cup oats
1 whole egg
5 egg whites

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

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

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

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

Meal 6: 9:30pm
Protein powder (enough for 25 grams)
Fish oil or flax oil
 
Thursday, 2/7/08

Chest and abs
Flat bench Db press
warmup (2x) 22.5 x 12
25 x 10
30 x 9
35 x 8

Weighted pushup superset w/ ATW's
wp 25lbs plate atw
25 x 12 10 x 10
25 x 12 10 x 10
35 x 12 12 x 10

DB flye w/ twist on incline
22.5 x 10
22.5 x 8
25 x 8

Alt arm press on Incline
22.5 x 9
22.5 x 9
25 x 8

Abs: abs circuit (crunches, bicycle, and lying leg raise) and weighted crunches (20 & 25lbs db)

Cardio: 40 min on the arc trainer... 1.33 miles, 490 calories burned

5 minutes stretch

nutrition: high day

Meal 1: 6am
More than a ? cup oats
1 whole egg
4-5 whites

8:15am 160z of Xtend

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

Meal 3:12 - 12:30pm
3 oz chicken breast
? cup brown rice
7-8 almonds

Meal 4: 3 - 3:30pm
1 cup green beans
1/3 cup sweet potato
4 oz salmon

Meal 5: 6 - 6:30pm
3 oz chicken breast
? cup brown rice
7-8 almonds

Meal 6: 9:30pm
1 can tuna
1 cup green beans
? oz sunflower seeds
 
Friday, 2/8/07

Cardio and abs

50 mins of Cardio on the Arc trainer
1.70 miles
690 calories burned

Abs: abs circuit and rope cable crunches

5 minutes stretch

Nutrition: Medium day
Meal 1: 6:30am (before cardio)
? cup oats
1 whole egg
4-5 whites

Meal 2: 9:30 am
3 oz chicken breast
? cup sweet potato
7-8 almonds

Meal 3: 12 - 12:30pm
1 can tuna
1/3 cup brown rice
7-8 almonds

Meal 4: 2:30 - 3pm
Large Salad (lettuce, tomato, etc.)
3 oz chicken
Oil and vinegar dressing (less than 1 tbspn oil)

Meal 5: 5:30 - 6pm
1 cup broccoli
4oz salmon
? oz sunflower seeds

Meal 6: 9pm
Protein powder (for 25 grams)
?-1 tbspn natural PB
 
Monday, 2/11/08

Legs and abs

leg press
warmup (2x) 180 x 12
220 x 10
240 x 8
260 x 8

Calf Press on leg press superset with BW calf raise on a step (15 reps each)
220 x 15
240 x 15
260 x 15

Lunges on Smith machine
60 x 8
60 x 8 (knee was hurting me)
80 x 10

Wide stance SLDL
80 x 9 + (sled)
100 x 6
120 x 5
70 x 10
50 x 12

Manual hamstring curls
3 set of 12 reps

Swiss ball hamstring curl
3 set of 12 reps

Abs: crunches on swiss ball and lying leg raises

nutrition: high day
Meal 1: 6:30 am
More than a ? cup oats
1 whole egg
4-5 whites

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

Meal 3: 12 - 12:30pm
3 oz chicken breast
? cup brown rice
7-8 almonds

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

Meal 5: 5:30pm - 6pm
3 oz chicken breast
? cup brown rice
7-8 almonds

Meal 6: 9pm
1 can tuna
1 cup green beans
? oz sunflower seeds
 
Monday, 2/11/08

Legs and abs

leg press
warmup (2x) 180 x 12
220 x 10
240 x 8
260 x 8

Calf Press on leg press superset with BW calf raise on a step (15 reps each)
220 x 15
240 x 15
260 x 15

Lunges on Smith machine
60 x 8
60 x 8 (knee was hurting me)
80 x 10

Wide stance SLDL
80 x 9 + (sled)
100 x 6
120 x 5
70 x 10
50 x 12

Manual hamstring curls
3 set of 12 reps

Swiss ball hamstring curl
3 set of 12 reps

Abs: crunches on swiss ball and lying leg raises

nutrition: high day
Meal 1: 6:30 am
More than a ? cup oats
1 whole egg
4-5 whites

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

Meal 3: 12 - 12:30pm
3 oz chicken breast
? cup brown rice
7-8 almonds

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

Meal 5: 5:30pm - 6pm
3 oz chicken breast
? cup brown rice
7-8 almonds

Meal 6: 9pm
1 can tuna
1 cup green beans
? oz sunflower seeds
 
Tuesday, 2/12/08

Back

Pullups
warmup (3x) BW 5, 10, 6 (YEAHHHH... I had one of the trainers to spot... but I think I'm going to try no spotters next week)
60 x 12 (assisted)
50 x 8
50 x 4 (wide), 4 (close bar), 3 (wide)
40 x 3 (wide), 5 (close bar)

Seated Cable row on swiss ball
80 x 12 (warmup)
90 x 10
100 x 10
110 x 11
120 x 8

Lat Pulldown to chest
80 x 10
90 x 8
90 x 6
80 x 9

One Arm Row
30 x 10
35 x 8
40 x 6
30 x 12

Bent over row on Max rack
40 (+bar) x 10
50 (+bar) x 8
60 (+bar) x 6
80 (+bar) x 4
50 x 10

Cardio - 40 min on eliptical 4.21 miles and 443 calories burned

nutrition: medium day
Meal 1: 6:30am
? cup oats
1 whole egg
4-5 whites

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

Meal 3: 12:30 - 1pm
1 can tuna
1/3 cup brown rice
7-8 almonds

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

Meal 5: 5:30 - 6pm
1 cup broccoli
4oz salmon
? oz sunflower seeds

Meal 6: 9pm
Protein powder (for 25 grams)
?-1 tbspn natural PB
 
Thursday, 2/14/08

Chest and abs
DB flyes on Incline with a twist
Warmup (2x) 20x15
22.5 x 10
25 x 9
30 x 8

Flat bench DB Press
25 x 10
30 x 10
35 x 7

Weighted pushup superset w/ ATW's (12.5lb db x 10 reps)
25lb plate x 12
35 x 10
35 x 8
bw x 12 (2x)

Alt arm press on incline
22.5 x 12
25 x 10
30 x 7
20 x 12

Abs: abs circuit, rope cable crunches and crunches on exercise ball

Cardio 40 min on eliptical trainer

nutrition: high day
Meal 1:
? cup oats
Handful blueberries
1 whole egg
4-5 whites

Meal 2:
3 oz chicken breast
? cup brown rice
7-8 almonds

Meal 3:
1 cup green beans
1/3 cup sweet potato
4 oz salmon

Meal 4:
3 oz chicken breast
? cup brown rice
7-8 almonds

Meal 5:
1 scoop protein powder w/Dextrose

Meal 6:
1 can tuna
1 cup green beans
? oz sunflower seeds
 
Dominican Power, yeahhhh..go on with yer bad self ,Z..Doing awesome.
 

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