LadyZ training log

Thate said:
What does she feel is appropriate to swim in?
Click to expand...

That's the thing... she doesn't go to the beach or pool.. at all... she's old school pentecostal... she hates it when i'm naked in my own room... lol
 
lol... no... :) she believes that you shouldn't walk around half or fully naked around the house... imagine when she saw me with my posing shoes (5 inch heels) and my bathing suit... lol
 
Last edited:
Monday, 3/17/08
Legs

Leg press
warmup (2x) 200 x 10 reps
240 x 9
260 x 8
260 x 8

Calf presses
280 x 20
280 x 15
300 x 15

Widestance SLDL
65 X 12
85 X 10
105 X 10
115 X 8
95 X 8

Hip Adduction machine
85 x 12
95 x 12
110 x 10

Cardio

and 5 minutes stretch
 
Tuesday, 3/18/08
Back

Warmups : pullups BW 3 sets 9, 9, 8
Assisted pullups
110 x 10
110 x 10
100 x 8
90 x 7

Seated row on exercise ball
100 x 10
110 x 9
110 x 9

Lat pulldown
70 x 10
70 x 9
80 x 7

One Arm Row
30 x 10
35 x 8
35 x 8
25 x 12

Bent over row
65 x 10
85 x 8
85 x 8
65 x 12

Cardio on eliptical

5 minutes stretch
 
I did abs and cardio on wednesday, left thursday to Seattle, workout on friday (shoulders and arms, n cardio) and ended up getting sick the rest of the weekend... Head cold.. and i got my boyfriend sick ... :(

and I think I overdid it on the cardio machine.. my right thigh (near my hip bone) has been hurting me since yesterday.
 
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4/2/08

First day back from being sick with the cold... I was so out of it... but i still did cardio.

Abs and Cardio

5 sets of abs (regular, obliques and bicycle) 30 to 40 reps

45 mins on the eliptical

5 minutes stretch
 
4/3/08

Chest and cardio

Chest press on Incline bench (smith machine)
40 x 10
50 x 8
60 x 6

DB flyes with a twist on Incline bench
25 x 8
25 x 8
30 x 7

DB pullovers
30 x 9
35 x 7
35 x 7

ATW's
3 sets
12.5lb x 10

Cardio on eliptical

5 minutes stretch
 
4/4/08

Abs and cardio

5 sets of abs (regular and obliques on ball, leg tcck in's on ball) 25-30 reps

45 minutes on eliptical

5 minutes of stretch
 
4/6/08

Shoulder and arms

warmup - power walk to the gym 20 mins

shoulder press
20 x 12
25 x 8
25 x 8
25 x 8

Upright row superset with db curls
35 x 12 20 x 10
40 x 10 20 x 10
40 x 8 20 x 8
45 x 8 20 x 8

tricep extenstion superset with lateral raise
20 x 10 15 x 12
20 x 10 20 x 8
25 x 10 20 x 8
25 x 8 25 x 8

cable curl superset with overhead tricep ext
50 x 10 40 x 10
60 x 8 50 x 8
60 x 6 50 x 8
60 x 6 60 x 8

45 mins on the adaptive motion trainer
5.26 miles
514 calories burned

5 minutes stretch
 
Legs, abs and cardio

leg press
warmup 200 x 10 x 2
220 x 10
240 x 9
240 x 8

calf press superset with BW calf raise (15 reps)
260 x 15
260 x 15
240 x 20

SLDL
65 x 12
85 x 8
105 x 6
85 x 8
65 x 12

Hip adduction & abduction
70 x 12
80 x 10
95 x 8
55 x 12

45 min of cardio on eliptical

4.75 miles
465 calories burned
 
meateater said:
Increase the resistance and do intervals to burn more calories.
Click to expand...

I do increase in the resistance, but the numbers are different between cardio machines... and my right knee starts to hurt me after a while.
 
LadyZ said:
I do increase in the resistance, but the numbers are different between cardio machines... and my right knee starts to hurt me after a while.
Click to expand...

I gotcha....I only mentioned it cause it seems like you would burn more than 465 cals doing 45 mins of cardio.
 
meateater said:
I gotcha....I only mentioned it cause it seems like you would burn more than 465 cals doing 45 mins of cardio.
Click to expand...

On the adaptive motion trainer i burn more calories than on the eliptical.

adaptivemotiontrainer.jpg
 
4/8/08

Back and Cardio

pullups
warmups - BW 3,3,3
140 x 9
130 x 8
130 x 7
120 x 7

Seated Row
60 x 10
70 x 10
80 x 8

Lat pulldown
70 x 10
70 x 8
70 x 8
60 x 12

One Arm Row
30 x 8
30 x 8
25 x 10

Bent over row
40 x 10
50 x 9
50 x 8
50 x 8

Cardio on eliptical
4.80 miles
468 calories burned
 
Last edited:
4/9/08

Abs and Cardio

5 sets of abs circuit
regular, bicycle, and lying leg raises (25 - 30reps)

45 min on the eliptical
4.70 miles
450 calories burned
 
4/10/08

Chest and cardio

Chest press on incline
warmup (2x) 22.5 x 15
25 x 10
30 x 8
30 x 8

DB flyes on incline w/a twist
22.5 x 12
22.5 x 10
25 x 9
25 x 9

DB Pullovers
30 x 10
35 x 8
35 x 8

ATWs
12.5 x 10
10 x 12
10 x 12

Cardio on the stepper (FIRST TIME!!!)
6 miles
513 calories burned... I think I found my 2nd favorite cardio machine.
 
4/12/08

Abs and Cardio

5 sets of abs circuit
regular, bicycle, and lying leg raises (25 - 30reps)

45 min on the stepper
501 calories burned
3.5 miles (different stepper at the gym)
 
4/13/08

Shoulder and arms

Warmup power walking to the gym and lateral raises 2x of 10 reps ( 15lbs )

shoulder press
25 x 8
25 x 9
25 x 9
25 x 7

Upright row superset with bb curl
35 x 10 35 x 10
40 x 9 35 x 10
40 x 9 40 x 8
45 x 8 40 x 8

tricep extension superset w/ lateral raises
20 x 10 15 x 10
20 x 10 20 x 10
25 x 8 20 x 10
25 x 8 20 x 10

Cable curl superset w/tricep overhead
45 x 10 50 x 10
50 x 8 60 x 10
50 x 8 60 x 10
50 x 8 70 x 10

50 mins of cardio
Stepper

534 calories
3.5 miles
 
Last edited:
4/14/08

Legs

Leg press
warmup (2x) 200 x 12
220 x 10
240 x 8
240 x 8
260 x 7

Calf press superset bw calf raise (15 reps)
260 x 20
280 x 15
280 x 15

SLDL
65 x 12
85 x 10
105 x 7
85 x 10

Adduction & abduction
70 x 12
90 x 10
100 x 10
85 x 10

50 mins of cardio on the stepper
540 calories burned
6.34 miles
 
Last edited:
4/15/08

Back and cardio

Pullups (on old machine)
level 12 (64lb) x 7
12 x 8
11 x 6
11 x 6

seated row on exercise ball
90 x 10
100 x 8
100 x 8

Lat pulldown
70 x 8
70 x 8
70 x 8
60 x 10

Iso - lateral row
35 x 8
45 x 8
55 x 6
35 x 10

50 mins (2 sessions with 5 minute rest btw) of cardio on stepper
527 calories burned
6 miles
 
4/16/08

Abs and cardio

5 set of abs circuit (30 reps) regular crunches on ball, obliques and knee tucks on ball

50 mins of cardio
537 calories
6 miles

5 minutes stretch
 
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