G
Goblin6
Guest
So far it looks really good Z. No wonder your legs are sore, that is some good work there.
LadyZ training / nutrition log
- Thread starter LadyZ
- Start date
M
Mahaffje
Guest
Wow, you don't mess around. Some nice workouts in there.
Nothing better than a woman who squats and deadlifts! Keep it up!
LadyZ said:
Nothing better than a woman who squats and deadlifts! Keep it up!
M
Mahaffje
Guest
LadyZ said:
haha
I'd prolly annoy the shit out of you because I'd be asking you all kinds of questions.
L
laurie
Guest
LadyZ said:Maybe we should form a club in here... with me, you and the other girls that jacked up... lol
i can join the club i have osteoporosis ( due to malnutriton in the past)
and the worse pinched nereve in my neck and a disk buldge. they want me to get spinal epidural or surgery but i am scared so i just take advil and suck it up. and try to get massage now and then but def sucks to wake up in pain everyday.
Tuesday, 9/25/07
Chest
Incline DB Press
12 x 17.5
10 x 20
8 x 22.5
6 x 25
6 x 30
Incline DB flyes with a twist (first time doing them... very challenging)
12 x 15
10 x 15
8 x 17.5
6 x 20
Front Raise and Pulldown on the Bench with BB (first time also)
12 x 25
10 x 25
8 x 30
6 x 30
Around the Worlds (first time, very very challenging)
4 set of 15rep with 15lb db
Decline DB Bench Press
15 x 15
12 x 17.5
10 x 20
8 x 25
Cable crossover
15 x 25
12 x 30
10 x 35
8 x 35
Barbell Bench Press
15 x 30
12 x 40
10 x 50
8 x 60
Cardio - 30 mins
Chest
Incline DB Press
12 x 17.5
10 x 20
8 x 22.5
6 x 25
6 x 30
Incline DB flyes with a twist (first time doing them... very challenging)
12 x 15
10 x 15
8 x 17.5
6 x 20
Front Raise and Pulldown on the Bench with BB (first time also)
12 x 25
10 x 25
8 x 30
6 x 30
Around the Worlds (first time, very very challenging)
4 set of 15rep with 15lb db
Decline DB Bench Press
15 x 15
12 x 17.5
10 x 20
8 x 25
Cable crossover
15 x 25
12 x 30
10 x 35
8 x 35
Barbell Bench Press
15 x 30
12 x 40
10 x 50
8 x 60
Cardio - 30 mins
Thursday, 9/27/07
Back
Mixed grip pullups
12 x 90lbs
10 x 90
8 x 80
8 x 80
Hyperextensions
4 set 15 reps
Lat pulldowns
12 x 50
10 x 60
8 x 70
6 x 80
Bent over Barbell Row
12 x 40
10 x 45
8 x 50
6 x 55
Incline Bench Pull
12 x 35
10 x 40
10 x 45
10 x 50
One Arm Dumbbell Row
12 x 25
10 x 30
8 x 35
6 x 40
Middle back Shrugs
2 sets of 10 with 22.5lb db
2 sets of 10 with 25lb db
Lying Cambered BB Row
12 x 35
10 x 40
8 x 45
8 x 50
30 mins of Cardio
Abs regular crunches, obliques, bike, leg raises
Back
Mixed grip pullups
12 x 90lbs
10 x 90
8 x 80
8 x 80
Hyperextensions
4 set 15 reps
Lat pulldowns
12 x 50
10 x 60
8 x 70
6 x 80
Bent over Barbell Row
12 x 40
10 x 45
8 x 50
6 x 55
Incline Bench Pull
12 x 35
10 x 40
10 x 45
10 x 50
One Arm Dumbbell Row
12 x 25
10 x 30
8 x 35
6 x 40
Middle back Shrugs
2 sets of 10 with 22.5lb db
2 sets of 10 with 25lb db
Lying Cambered BB Row
12 x 35
10 x 40
8 x 45
8 x 50
30 mins of Cardio
Abs regular crunches, obliques, bike, leg raises
Friday, 9/28/07
Shoulders
Arnold Press
12 x 15
10 x 17.5
8 x 20
6 x 22.5
side lateral raises
12 x 12
10 x 15
8 x 17.5
8 x 17.5
Front Raises with DB
12 x 12
10 x 15
8 x 15
8 x 17.5
Bradford/Rocky Press w/ BB
12 x 30
10 x 30
8 x 35
6 x 40
Shrugs
12 x 25
10 x 30
8 x 35
8 x 40
Bent over side lateral
12 x 12
10 x 15
8 x 17.5
6 x 20
Abs: decline bench, swiss ball and side oblique with DB
Cardio 30 mins
Shoulders
Arnold Press
12 x 15
10 x 17.5
8 x 20
6 x 22.5
side lateral raises
12 x 12
10 x 15
8 x 17.5
8 x 17.5
Front Raises with DB
12 x 12
10 x 15
8 x 15
8 x 17.5
Bradford/Rocky Press w/ BB
12 x 30
10 x 30
8 x 35
6 x 40
Shrugs
12 x 25
10 x 30
8 x 35
8 x 40
Bent over side lateral
12 x 12
10 x 15
8 x 17.5
6 x 20
Abs: decline bench, swiss ball and side oblique with DB
Cardio 30 mins
C
CTri17
Guest
great job zoila keep up the good work!
Saturday, 9/28/07
Arms
DBcurls
15 x 15
12 x 15
10 x 17.5
10 x 17.5
8 x 20
close-grip pushup 3 sets of 15reps
Skull crushers
15 x 25
12 x 30
10 x 30
8 x 35
BB curls
15 x 25
12 x 30
10 x 30
10 x 35
8 x 40
overhead tricep extention with DB
15 x 17.5
12 x 20
10 x 22.5
10 x 25
8 x 25
Cable curls
15 x 35
12 x 35
10 x 40
10 x 45
Cable pressdown (superset w/ overhead extension on cable)
15 x 25
12 x 30
10 x 30
8 x 25
3 sets of 21s with barbell 1/25 2/ 30lb
30 mins of cardio, stretch and abs
Arms
DBcurls
15 x 15
12 x 15
10 x 17.5
10 x 17.5
8 x 20
close-grip pushup 3 sets of 15reps
Skull crushers
15 x 25
12 x 30
10 x 30
8 x 35
BB curls
15 x 25
12 x 30
10 x 30
10 x 35
8 x 40
overhead tricep extention with DB
15 x 17.5
12 x 20
10 x 22.5
10 x 25
8 x 25
Cable curls
15 x 35
12 x 35
10 x 40
10 x 45
Cable pressdown (superset w/ overhead extension on cable)
15 x 25
12 x 30
10 x 30
8 x 25
3 sets of 21s with barbell 1/25 2/ 30lb
30 mins of cardio, stretch and abs
Sunday, 9/30/07
Legs
Regular squat on the smith machine superset with plie squat
RS
15 x 30(plates)
12 x 40
10 x 45
8 x 55
PS
15 x 25 db (one)
12 x 30
10 x 35
8 x 40
Deadlifts
15 x 40
12 x 50
10 x 60
80 x 70
Calf raises - 20 reps
60/80/80/100
Seated leg press
15 x 85
12 x 105
10 x 125
8 x 145
6 x 160
leg extension
15 x 55
12 x 65
10 x 65
8 x 70
leg curls
12 x 50
10 x 60
8 x 65
6 x 70
walking lunges
4 set of 20 reps
2 / 15lb and 2 / 20lb dbs
Legs
Regular squat on the smith machine superset with plie squat
RS
15 x 30(plates)
12 x 40
10 x 45
8 x 55
PS
15 x 25 db (one)
12 x 30
10 x 35
8 x 40
Deadlifts
15 x 40
12 x 50
10 x 60
80 x 70
Calf raises - 20 reps
60/80/80/100
Seated leg press
15 x 85
12 x 105
10 x 125
8 x 145
6 x 160
leg extension
15 x 55
12 x 65
10 x 65
8 x 70
leg curls
12 x 50
10 x 60
8 x 65
6 x 70
walking lunges
4 set of 20 reps
2 / 15lb and 2 / 20lb dbs
G
Goblin6
Guest
Nice work my dear one.
L
laurie
Guest
nice workouts. where is the nutrition log part?
L
laurie
Guest
no cravings? i dont remember a day like that.
maybe once when i was sick. go you
maybe once when i was sick. go you
I
ironmaidn
Guest
All I can say is U ROCK! Thanks for sharing your diet and training with us. U kick ass girl!:dancing:
ironmaidn said:
Gracias... I don't like repeating my diet on the log but it basically the same thing everyday... the only thing that i change is my evening snack... I have 12oz of Micellar Casein protein with Milk (tastes nasty with water) before going to bed..
I'm so excited... i ordered more supplements from BB.com and i got them today... ON opti women, omega fish oil, chronium picolate (yetta mae is using it so i wanted to try it) and Jetfuel (everything is cheaper than in stores)
Y
Yettamae
Guest
Bodybuilding.com has been my savior for supps as well as dpsnutrition.com and discountanabolics.com. They also have quality supps for great prices, too! I take chromium picocate (spell?) after my breakfast on non training days and on training days after my post workout meal. I take it 3 months on 1month off. Jetfuel rocks give it a whirl and see how you like it!LadyZ said:Gracias... I don't like repeating my diet on the log but it basically the same thing everyday... the only thing that i change is my evening snack... I have 12oz of Micellar Casein protein with Milk (tastes nasty with water) before going to bed..
I'm so excited... i ordered more supplements from BB.com and i got them today... ON opti women, omega fish oil, chronium picolate (yetta mae is using it so i wanted to try it) and Jetfuel (everything is cheaper than in stores)
I
ironmaidn
Guest
LadyZ said:Gracias... I don't like repeating my diet on the log but it basically the same thing everyday... the only thing that i change is my evening snack... I have 12oz of Micellar Casein protein with Milk (tastes nasty with water) before going to bed..
I'm so excited... i ordered more supplements from BB.com and i got them today... ON opti women, omega fish oil, chronium picolate (yetta mae is using it so i wanted to try it) and Jetfuel (everything is cheaper than in stores)
I use the chromium picolinate as well. It works very well I think in regulating insulin levels and sugar cravings. It also has a mild fat burning effect. I have been taking for 3 months now. You do have to cycle off it though for a week or 2 like anything else, but very safe and effective. I think I want to try the Jet fuel, let me know how you like it.
G
Goblin6
Guest
Chromium does hlep your body regulate sugar levels and can help cravings and always feeling hungry as your blood sugar spikes and falls. Some type 2 diabetics use it for that very purpose.
I
ironmaidn
Guest
I love bb.com supps. I have a ton of their free white tee's (LOL). For me, results took about 3-4 weeks. Just be diligent in taking them. Yetta Mea knows her stuff BIG TIME!
I
ironmaidn
Guest
LadyZ said:
LMAO! Yeah...I know how that goes. I'm in the WTF right now! Sipp'n on dandelion root tea now to reverse the effects....good God. Guess I need to start my own log up.
