O
OLYMPIAN
Guest
it's the 19th and no updates..you havent workout in 3 days, you slacker..
LadyZ training log
- Thread starter LadyZ
- Start date
it's the 19th and no updates..you havent workout in 3 days, you slacker..
Mire co?o!!!! I'm not a slacker...
I've have been working out and eating my meals. I have been lazy to post anything workouts on my training log. I went to the gym with my twin sister on Sunday. She wants me to help her lose weight and build muscle. It was fun... she can keep up with me unlike my other sisters... 
She didn't do the same weight as i did but i put her to do the same exercise. I also added ab exercise into her workout.
Soo.. Sunday, 2-17-08
Shoulders and Arms
Warmup (2x) 20 x 10
25 x 10
25 x 8
30 x 6
30 x 5
Wide grip upright row superset with drag curls
40 x 10 40 x 10
45 x 8 40 x 8
45 x 8 40 x 8
50 x 6 45 x 6
Decline skull crusher
30 x 12
30 x 12
30 x 12
Cable curl superset with tricep overhead extension on cable
50 x 10 45 x 10
50 x 10 50 x 8
60 x 8 50 x 8
60 x 8 60 x 6
nutrtion: Medium day
Meal 1:
? cup oats
1 whole egg
4-5 whites
Meal 2:
3 oz chicken breast
? cup sweet potato
7-8 almonds
Meal 3:
1 can tuna
1/3 cup brown rice
7-8 almonds
Meal 4:
Large Salad (lettuce, tomato, etc.)
3 oz chicken
Oil and vinegar dressing (less than 1 tbspn oil)
Meal 5:
1 cup broccoli
4oz salmon
? oz sunflower seeds
Meal 6:
Protein powder (for 25 grams)
?-1 tbspn natural PB
She didn't do the same weight as i did but i put her to do the same exercise. I also added ab exercise into her workout.Soo.. Sunday, 2-17-08
Shoulders and Arms
Warmup (2x) 20 x 10
25 x 10
25 x 8
30 x 6
30 x 5
Wide grip upright row superset with drag curls
40 x 10 40 x 10
45 x 8 40 x 8
45 x 8 40 x 8
50 x 6 45 x 6
Decline skull crusher
30 x 12
30 x 12
30 x 12
Cable curl superset with tricep overhead extension on cable
50 x 10 45 x 10
50 x 10 50 x 8
60 x 8 50 x 8
60 x 8 60 x 6
nutrtion: Medium day
Meal 1:
? cup oats
1 whole egg
4-5 whites
Meal 2:
3 oz chicken breast
? cup sweet potato
7-8 almonds
Meal 3:
1 can tuna
1/3 cup brown rice
7-8 almonds
Meal 4:
Large Salad (lettuce, tomato, etc.)
3 oz chicken
Oil and vinegar dressing (less than 1 tbspn oil)
Meal 5:
1 cup broccoli
4oz salmon
? oz sunflower seeds
Meal 6:
Protein powder (for 25 grams)
?-1 tbspn natural PB
Monday, 2-18-08
Legs
leg press
warmup 180 x 12 & 200 x 12
240 x 8
260 x 6
280 x 6
Calf press superset bw leg raises (15 rep)
240 x 15
260 x 15
280 x 15
Lunges on Smith machine
60 x 8
80 x 8
80 x 8
Widestance SLDL
60 x 12
80 x 10
90 x 8
110 x 8
80 x 12
Manual hamstring curl and exercise ball hamstring curl
3 sets of 12 reps
nutrtion: high day
Meal 1:
More than a ? cup oats
1 whole egg
4-5 whites
Meal 2:
1 scoop protein powder w/ dextrose
Meal 3:
3 oz chicken breast
? cup brown rice
7-8 almonds
Meal 4:
1 cup green beans
1/3 cup sweet potato
4 oz salmon/tilapia
Meal 5:
3 oz chicken breast
? cup brown rice
7-8 almonds
Meal 6:
1 can tuna
1 cup green beans
? oz sunflower seeds
Legs
leg press
warmup 180 x 12 & 200 x 12
240 x 8
260 x 6
280 x 6
Calf press superset bw leg raises (15 rep)
240 x 15
260 x 15
280 x 15
Lunges on Smith machine
60 x 8
80 x 8
80 x 8
Widestance SLDL
60 x 12
80 x 10
90 x 8
110 x 8
80 x 12
Manual hamstring curl and exercise ball hamstring curl
3 sets of 12 reps
nutrtion: high day
Meal 1:
More than a ? cup oats
1 whole egg
4-5 whites
Meal 2:
1 scoop protein powder w/ dextrose
Meal 3:
3 oz chicken breast
? cup brown rice
7-8 almonds
Meal 4:
1 cup green beans
1/3 cup sweet potato
4 oz salmon/tilapia
Meal 5:
3 oz chicken breast
? cup brown rice
7-8 almonds
Meal 6:
1 can tuna
1 cup green beans
? oz sunflower seeds
Tuesday, 2-19-08
Back, abs and cardio
Pullups
warmup bw 6, 8, 10
60 x 10 assisted
50 x 6 (w grip) 6 (c grip)
50 x 6 (w grip) 6 (cl grip)
Seated Cable row on exercise ball
100 x 10
110 x 8
120 x 7
90 x 12
Lat pulldown to chest
80 x 8
90 x 8
80 x 7
One Arm DB row
35 x 8
40 x 6
40 x 6
30 x 10
Bent over row
40 x 10
60 x 8
80 x 6
50 x 10
Cardio - 40 min on eliptical 4.02 miles and 405 calories burned
abs : weighted crunches and rope cable crunches
nutrition: Medium day
Meal 1:
? cup oats
1 whole egg
4-5 whites
Meal 2:
3 oz chicken breast
? cup sweet potato
7-8 almonds
Meal 3:
1 can tuna
1/3 cup brown rice
7-8 almonds
Meal 4:
Large Salad (lettuce, tomato, etc.)
3 oz chicken
Oil and vinegar dressing (less than 1 tbspn oil)
Meal 5:
1 cup broccoli
4oz salmon
? oz sunflower seeds
Meal 6:
Protein powder (for 25 grams)
?-1 tbspn natural PB
Back, abs and cardio
Pullups
warmup bw 6, 8, 10
60 x 10 assisted
50 x 6 (w grip) 6 (c grip)
50 x 6 (w grip) 6 (cl grip)
Seated Cable row on exercise ball
100 x 10
110 x 8
120 x 7
90 x 12
Lat pulldown to chest
80 x 8
90 x 8
80 x 7
One Arm DB row
35 x 8
40 x 6
40 x 6
30 x 10
Bent over row
40 x 10
60 x 8
80 x 6
50 x 10
Cardio - 40 min on eliptical 4.02 miles and 405 calories burned
abs : weighted crunches and rope cable crunches
nutrition: Medium day
Meal 1:
? cup oats
1 whole egg
4-5 whites
Meal 2:
3 oz chicken breast
? cup sweet potato
7-8 almonds
Meal 3:
1 can tuna
1/3 cup brown rice
7-8 almonds
Meal 4:
Large Salad (lettuce, tomato, etc.)
3 oz chicken
Oil and vinegar dressing (less than 1 tbspn oil)
Meal 5:
1 cup broccoli
4oz salmon
? oz sunflower seeds
Meal 6:
Protein powder (for 25 grams)
?-1 tbspn natural PB
Wednesday, 2/20/08
Cardio and abs...
50 mins on the eliptical -- 520 calories -- 5.04 miles
nutrition: low day..
Meal 1:
1/3 cup oats
1 whole egg
5 egg whites
Meal 2:
1 scoop whey(30 grams)
?-1 tbspn natural PB
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 (enough for 25 grams)
Fish oil or flax oil
So I received an email from my brother in law's fraternity brother that did the under water weighing. This is what he wrote:
As for the results, the %fat derived from skinfolds and the Jackson-Pollack equation (1985) was determined to be 29.7%. As for the hydrodensitometry (UWW), the %fat was 18.3%. Since UWW is the gold standard for measuring total body fat, the value calculated is the most accurate.
:dance2::dance2:
Cardio and abs...
50 mins on the eliptical -- 520 calories -- 5.04 miles
nutrition: low day..
Meal 1:
1/3 cup oats
1 whole egg
5 egg whites
Meal 2:
1 scoop whey(30 grams)
?-1 tbspn natural PB
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 (enough for 25 grams)
Fish oil or flax oil
So I received an email from my brother in law's fraternity brother that did the under water weighing. This is what he wrote:
As for the results, the %fat derived from skinfolds and the Jackson-Pollack equation (1985) was determined to be 29.7%. As for the hydrodensitometry (UWW), the %fat was 18.3%. Since UWW is the gold standard for measuring total body fat, the value calculated is the most accurate.
:dance2::dance2:
O
OLYMPIAN
Guest
mujer del diablo.
It seems to me that we are related... hombre del diablo...
Do you approve my progress?...
O
OLYMPIAN
Guest
mucho
2/21/08
Chest and abs
DB flyes on Incline with a twist
warmup (2x) 20 x 15
22.5 x 11
25 x 10
30 x 9
Flat bench DB Press
25 x 12
30 x 10
35 x 6 (right shoulder was bothering me)
Weighted Pushups superset w/ ATW's (12.5lb db - 10 reps)
25 x 12
35 x 6
35 x 8
DB Pullovers
25 x 10
30 x 8
35 x 6
Abs : weighted crunches on exercise ball, rope cable crunches
Cardio : 40mins on eliptical 4.06 miles and 418 calories burned
nutrition: high day
Meal 1:
More than a ? cup oats
1 whole egg
4-5 whites
Meal 2:
1 scoop protein powder w/ dextrose
Meal 3:
3 oz chicken breast
? cup brown rice
7-8 almonds
Meal 4:
1 cup green beans
1/3 cup sweet potato
4 oz salmon/tilapia
Meal 5:
3 oz chicken breast
? cup brown rice
7-8 almonds
Meal 6:
1 can tuna
1 cup green beans
? oz sunflower seeds
Chest and abs
DB flyes on Incline with a twist
warmup (2x) 20 x 15
22.5 x 11
25 x 10
30 x 9
Flat bench DB Press
25 x 12
30 x 10
35 x 6 (right shoulder was bothering me)
Weighted Pushups superset w/ ATW's (12.5lb db - 10 reps)
25 x 12
35 x 6
35 x 8
DB Pullovers
25 x 10
30 x 8
35 x 6
Abs : weighted crunches on exercise ball, rope cable crunches
Cardio : 40mins on eliptical 4.06 miles and 418 calories burned
nutrition: high day
Meal 1:
More than a ? cup oats
1 whole egg
4-5 whites
Meal 2:
1 scoop protein powder w/ dextrose
Meal 3:
3 oz chicken breast
? cup brown rice
7-8 almonds
Meal 4:
1 cup green beans
1/3 cup sweet potato
4 oz salmon/tilapia
Meal 5:
3 oz chicken breast
? cup brown rice
7-8 almonds
Meal 6:
1 can tuna
1 cup green beans
? oz sunflower seeds
O
OLYMPIAN
Guest
Last edited:
Tuesday, 3/4/08
Back, abs and cardio
1st: 20 mins of posing
Assisted pullups
warmup (2x) 70 x 15
70 x 12
70 x 10
60 x 8
60 x 8
Seated Row
90 x 10
100 x 10
100 x 10
80 x 15
Lat pulldown
60 x 12
70 x 8
80 x 10
60 x 12
One arm db row
30 x 11
30 x 9
30 x 9
25 x 12
Bent over bb row
65 x 8
75 x 8
85 x 8
65 x 12
Cardio on arc trainer
40 mins
1.47 miles
528 calories
abs: crunches on exercise ball and rope cable crunches
nutrition: Medium day
Medium day:
Meal 1:
? cup oats
1 whole egg
4-5 whites
Meal 2:
3 oz chicken breast
? cup sweet potato
7-8 almonds
Meal 3:
1 can tuna
1/3 cup brown rice
7-8 almonds
Meal 4:
Large Salad (lettuce, tomato, etc.)
3 oz chicken
Oil and vinegar dressing (less than 1 tbspn oil)
Meal 5:
1 cup broccoli
4oz salmon
? oz sunflower seeds
Meal 6:
Protein powder (for 25 grams)
?-1 tbspn natural PB
Back, abs and cardio
1st: 20 mins of posing
Assisted pullups
warmup (2x) 70 x 15
70 x 12
70 x 10
60 x 8
60 x 8
Seated Row
90 x 10
100 x 10
100 x 10
80 x 15
Lat pulldown
60 x 12
70 x 8
80 x 10
60 x 12
One arm db row
30 x 11
30 x 9
30 x 9
25 x 12
Bent over bb row
65 x 8
75 x 8
85 x 8
65 x 12
Cardio on arc trainer
40 mins
1.47 miles
528 calories
abs: crunches on exercise ball and rope cable crunches
nutrition: Medium day
Medium day:
Meal 1:
? cup oats
1 whole egg
4-5 whites
Meal 2:
3 oz chicken breast
? cup sweet potato
7-8 almonds
Meal 3:
1 can tuna
1/3 cup brown rice
7-8 almonds
Meal 4:
Large Salad (lettuce, tomato, etc.)
3 oz chicken
Oil and vinegar dressing (less than 1 tbspn oil)
Meal 5:
1 cup broccoli
4oz salmon
? oz sunflower seeds
Meal 6:
Protein powder (for 25 grams)
?-1 tbspn natural PB
Wednesday, 3/5/08
Cardio and abs
50 mins on the eliptical
4.30 miles
480 calories
Abs: ab circuit (regular crunches, bicycle and lying leg raises) 3 sets of 20 reps each exercise and crunches on exercise ball
5 minutes stretch
nutrition: low day :redhot::rant:
Meal 1:
1/3 cup oats
1 whole egg
5 egg whites
Meal 2:
1 scoop whey(30 grams)
?-1 tbspn natural PB
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 (enough for 25 grams)
Fish oil or flax oil
Cardio and abs
50 mins on the eliptical
4.30 miles
480 calories
Abs: ab circuit (regular crunches, bicycle and lying leg raises) 3 sets of 20 reps each exercise and crunches on exercise ball
5 minutes stretch
nutrition: low day :redhot::rant:
Meal 1:
1/3 cup oats
1 whole egg
5 egg whites
Meal 2:
1 scoop whey(30 grams)
?-1 tbspn natural PB
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 (enough for 25 grams)
Fish oil or flax oil
Thursday, 3/6/08
Chest, Abs and Cardio
Flat bench db press
Warmup (2x) 22.5 x 10
30 x 8
30 x 10
30 x 10
Cable flyes
25 x 10
30 x 8
35 x 7
Wide Grip Decline BB pullover
30 x 10
30 x 10
35 x 8
ATW's
10 x 12
12.5 x 10
12.5 x 10
40 mins on the eliptical
3.84 miles
371 calories
nutrition: high day
Meal 1:
? cup oats
Handful blueberries
1 whole egg
4-5 whites
Meal 2:
1 scoop protein powder
Dextrose post weight training, if weight training day
Meal 3:
3 oz chicken breast
? cup brown rice
7-8 almonds
Meal 4:
1 cup green beans
1/3 cup sweet potato
4 oz orange roughy
Meal 5:
3 oz chicken breast
? cup brown rice
7-8 almonds
Meal 6:
1 can tuna
1 cup green beans
? oz sunflower seeds
Chest, Abs and Cardio
Flat bench db press
Warmup (2x) 22.5 x 10
30 x 8
30 x 10
30 x 10
Cable flyes
25 x 10
30 x 8
35 x 7
Wide Grip Decline BB pullover
30 x 10
30 x 10
35 x 8
ATW's
10 x 12
12.5 x 10
12.5 x 10
40 mins on the eliptical
3.84 miles
371 calories
nutrition: high day
Meal 1:
? cup oats
Handful blueberries
1 whole egg
4-5 whites
Meal 2:
1 scoop protein powder
Dextrose post weight training, if weight training day
Meal 3:
3 oz chicken breast
? cup brown rice
7-8 almonds
Meal 4:
1 cup green beans
1/3 cup sweet potato
4 oz orange roughy
Meal 5:
3 oz chicken breast
? cup brown rice
7-8 almonds
Meal 6:
1 can tuna
1 cup green beans
? oz sunflower seeds
Monday, 3/10/08
Legs
20 mins of posing
Leg press
warmup (2x) 200 and 220 x 10 reps
240 x 9
240 x 8
260 x 7
Calf press superset with bw calf raises (15 reps)
260 x 15
260 x 15
280 x 15
widestance SLDL
65 x 12
85 x 10
105 x 8
85 x 12
65 x 15
manual hamstring curl
3 sets of 12 reps
Cardio 30 mins on the eliptical
5 minutes stretch
nutrtition: high day
Meal 1:
More than a ? cup oats
1 whole egg
4-5 whites
Meal 2:
1 scoop protein powder w/ dextrose
Meal 3:
3 oz chicken breast
? cup brown rice
7-8 almonds
Meal 4:
1 cup green beans
1/3 cup sweet potato
4 oz salmon/tilapia
Meal 5:
3 oz chicken breast
? cup brown rice
7-8 almonds
Meal 6:
1 can tuna
1 cup green beans
? oz sunflower seeds
Legs
20 mins of posing
Leg press
warmup (2x) 200 and 220 x 10 reps
240 x 9
240 x 8
260 x 7
Calf press superset with bw calf raises (15 reps)
260 x 15
260 x 15
280 x 15
widestance SLDL
65 x 12
85 x 10
105 x 8
85 x 12
65 x 15
manual hamstring curl
3 sets of 12 reps
Cardio 30 mins on the eliptical
5 minutes stretch
nutrtition: high day
Meal 1:
More than a ? cup oats
1 whole egg
4-5 whites
Meal 2:
1 scoop protein powder w/ dextrose
Meal 3:
3 oz chicken breast
? cup brown rice
7-8 almonds
Meal 4:
1 cup green beans
1/3 cup sweet potato
4 oz salmon/tilapia
Meal 5:
3 oz chicken breast
? cup brown rice
7-8 almonds
Meal 6:
1 can tuna
1 cup green beans
? oz sunflower seeds
Tuesday, 3/11/08
Back, abs and cardio
Assisted pullups
Warmups (BW) 3 sets 8 reps
100 x 9
100 x 8
90 x 8
90 x 6
Seated Cable Row
80 x 9
90 x 8
90 x 8
Lat Pulldown
70 x 10
80 x 8
80 x 8
One Arm Row
30 x 10
35 x 8
35 x 8
Bent over Row
65 x 10
85 x 8
95 x 6
85 x 8
65 x 10
Abs: regular crunches and weighted crunches on exercise ball, regular (on bench), bicycle, and lying leg raises
Cardio - 40 mins on eliptical
Nutrition: Medium day
Meal 1:
? cup oats
1 whole egg
4-5 whites
Meal 2:
3 oz chicken breast
? cup sweet potato
7-8 almonds
Meal 3:
1 can tuna
1/3 cup brown rice
7-8 almonds
Meal 4:
Large Salad (lettuce, tomato, etc.)
3 oz chicken
Oil and vinegar dressing (less than 1 tbspn oil)
Meal 5:
1 cup broccoli
4oz salmon
? oz sunflower seeds
Meal 6:
Protein powder (for 25 grams)
? tbspn natural PB
Back, abs and cardio
Assisted pullups
Warmups (BW) 3 sets 8 reps
100 x 9
100 x 8
90 x 8
90 x 6
Seated Cable Row
80 x 9
90 x 8
90 x 8
Lat Pulldown
70 x 10
80 x 8
80 x 8
One Arm Row
30 x 10
35 x 8
35 x 8
Bent over Row
65 x 10
85 x 8
95 x 6
85 x 8
65 x 10
Abs: regular crunches and weighted crunches on exercise ball, regular (on bench), bicycle, and lying leg raises
Cardio - 40 mins on eliptical
Nutrition: Medium day
Meal 1:
? cup oats
1 whole egg
4-5 whites
Meal 2:
3 oz chicken breast
? cup sweet potato
7-8 almonds
Meal 3:
1 can tuna
1/3 cup brown rice
7-8 almonds
Meal 4:
Large Salad (lettuce, tomato, etc.)
3 oz chicken
Oil and vinegar dressing (less than 1 tbspn oil)
Meal 5:
1 cup broccoli
4oz salmon
? oz sunflower seeds
Meal 6:
Protein powder (for 25 grams)
? tbspn natural PB
O
OLYMPIAN
Guest
Liar..where's the mangu and pork you had the other day.????..
and why are you mixing fats and carbs in the same meals?
go carb/pro.
or fat/pro
and why are you mixing fats and carbs in the same meals?
go carb/pro.
or fat/pro
Last edited:
Liar..where's the mangu and pork you had the other day.????..
and why are you mixing fats and carbs in the same meals?
go carb/pro.
or fat/pro
That's was Saturday's cheat meal co?o
this is what my nutritionist gave me to follow..
So I worked out yesterday because I thought I was going to be helping my twin sister with her workout today. I did shoulders, arms and cardio. Right now I don't feel like putting what i did.. It was good numbers, trust me. I'm just a bit bother right now... My sister witness first hand of the support my mother gives me (NONE). She was taking pics of me last night. My mother saw what was going on and then she closed the bedroom door. She didn't say about how I look in my bathing suit and shoes... She just closed the door like saying its not morally right what I'm doing. I told my twin sister that she is the only person in my family that support my goals and dreams. And it's sad that I had to change my decision to do figure shows because I have no one to go with me to the first one. So I'm going to do the Battle of York, June 21st.
So I'm going to do the Battle of York, June 21st.
M
meateater
Guest
Keep ya head up and be proud of yourself......do YO thang.
Thate
Vet
- Joined
- Mar 5, 2007
- Messages
- 3,426
What was the date of the other contest you were going to do?
I don't get the moral issue of figure competitions?? Maybe she is jealous of you getting into shape or something? Anyways, you alone are doing all the work so you alone will reap all the rewards!
May 10th - Binghamton, NY... She is not jealous that i'm getting in shape... my mother power walks... She was upset that I was walking around in my 2pc bathing suit.
Thank you for the support, T...
