LadyZ training / nutrition log

[LadyZ]

Sunday, 10/7/07

Legs

Regular squat on Smith machine
15 x 60
12 x 80
10 x 90
8 x 110

Plie squat with one dumbbell
15 x 30
12 x 35
10 x 40
8 x 45

Deadlifts
15 x 40
12 x 50
10 x 60
8 x 70

Calf raises on machine
20 reps - 60, 80, 80, 100

Seated Leg Press
15 x 90
12 x 115
10 x 135
8 x 155
6 x 170

Leg extension
15 x 55
12 x 65
10 x 65
8 x 75

Leg curl
15 x 50
12 x 60
10 x 65
8 x 75

Lunges
walking - 3 set 1/15lb and 2/20
stationary on step - 1/25

25mins of cardio on the erogometer (sp?) machine... my knee was sore and i didn't want injured it.

Abs - legs raises on mat - regular and slanting (letting my legs go slanted)
reverse crunches... regular and twisting

 

[ironmaidn]

Awesome work girl! I think we all did legs yesterday! Ha ha. Cool routine! :headbange

 

[LadyZ]

Awesome work girl! I think we all did legs yesterday! Ha ha. Cool routine! :headbange

Yeah... my goal is to go heavier on my legs but safely. i don't want to get hurt.

 

[ironmaidn]

Yeah... my goal is to go heavier on my legs but safely. i don't want to get hurt.

Do you use a belt or knee wraps or anything? Just take your time going heavier. Everybody gets results a different way. Going heavy is not always the answer for some body types.

 

[LadyZ]

Do you use a belt or knee wraps or anything? Just take your time going heavier. Everybody gets results a different way. Going heavy is not always the answer for some body types.

No I don't ... i need to look around over here to see where they sell... maybe modell's or paragon sports... I know it's not the answer but i do need to work on my legs more... maybe next month i change my workout shedule and plan.. Gracias..

 

[ironmaidn]

My previous trainer weaned me off the belt. Said it would make my core stronger if I did not use it. I also used to use knee wraps. Weaned off those as well. However, once my squats go over 200lb I belt up regardless. I had low back surgery, it is not worth the risk. Knee wraps I will save for my return to power lift'n in my 40's. Ha ha...

 

[LadyZ]

My previous trainer weaned me off the belt. Said it would make my core stronger if I did not use it. I also used to use knee wraps. Weaned off those as well. However, once my squats go over 200lb I belt up regardless. I had low back surgery, it is not worth the risk. Knee wraps I will save for my return to power lift'n in my 40's. Ha ha...

i had knee surgery... and i dont want to have it again... I wantto do about 200lb on squats and leg presses... Powerlifting is also an option for me

 

[LadyZ]

Thursday, 10/11/07

Back

Assisted Pullups
70lb x 8reps
70lb x 8
60 x 6

Hyperextension superset with weighted side crunches
4 set of 15 reps

Lat Pulldown
80 x 8
80 x 8
80 x 8

Bent over Barbell Row
60 x 8
70 x 8
70 x 8

One Arm Row
40 x 8
40 x 8
40 x 8

Back Shrugs
30 x 15
30 x 12
30 x 12

Seated Row with Wide bar handle
70 x 8
70 x 7
60 x 10

Incline Bench Pull
60 x 8
60 x 8
60 x 6

30 mins of Cardio - HITT method
abs... weighted side crunches, bicycle, rope crunches

 

[LadyZ]

Friday, 10/12/07
Shoulders
Arnold Press
25 x 8reps
25 x 7
25 x 7
Side lateral raise
22.5 x 8
25 x 8
25 x 8
Front Raise
22.5 x 8
25 x 8
25 x 8
Bradford/Rocky Presses (freaking hard.. UGH!!)
45 x 6
45 x 7
45 x 6
Bent Over Side Lateral Raise
22.5 x 8
22.5 x 8
22.5 x 8
Shrugs
45 x 8
45 x 8
50 x 6
Abs - regular crunches, bicycle, leg raises and on bosu ball
30 mins of Cardio - HITT mode - 3.90 miles and burn 410 calories

 

[Haven68rs]

wow looks good Z! The thought of keeping it easy to prevent further injury to your knee I can completely understand. I've heard a few people talk about knee wraps for use during your legday. Have you thought of using a simple neoprene pressure support? I put one on ahwile back when I got tendonitis on my left elbow. I began to love how it helped my elbow warm up and prevented any injury. I'm sure the pressure helped as well but the warming up of the area seemed the best benefit to me. My elbow is fine now but I still use the wrap maybe prevention is the best policy sometimes?

 

[LadyZ]

wow looks good Z! The thought of keeping it easy to prevent further injury to your knee I can completely understand. I've heard a few people talk about knee wraps for use during your legday. Have you thought of using a simple neoprene pressure support? I put one on ahwile back when I got tendonitis on my left elbow. I began to love how it helped my elbow warm up and prevented any injury. I'm sure the pressure helped as well but the warming up of the area seemed the best benefit to me. My elbow is fine now but I still use the wrap maybe prevention is the best policy sometimes?

thank you... Neoprene pressure support??? never heard of that... I'm going to look into... i had a knee wrap... the one that supports the knee cap but the velcro started to wear off.

 

[Haven68rs]

I always hated those velcro ones. Ahwile back my knee decided to double in size for a week. Kinda a freak thing but I went out looking for a knee bandage and had to look around for one that mimiced an elbow support (no velcro). I think these can be made with entirely too much. Just enough neoprene to put the pressure and warm the area without any straps is perfect. I even hate the ones with the kneehole cutout but its hard to find a good one molded right. Gluck!

 

[LadyZ]

Saturday, 10/13/07
Arms

Cable Curls
50 x 8
50 x 8
60 x 8

Cable Rope Overhead Extension
40 x 8
45 x 8
45 x 8

Barbell Curls lying against Bench
40 x 8
40 x 8
40 x 8

Decline Close Grip Bench Skull Crusher
40 x 8
40 x 7
40 x 7

DB Curls
20 x 7
20 x 7
20 x 7

JM Press
40 x 8
40 x 8
40 x 8

21s 3 Set (2 sets-25lb bb and 1 set - 30lb bb)

Tricep dip
60 x 8
50 x 8
40 x 8

30 mins of Cardio - HITT mode
Abs on Swiss ball and stretch

 

[LadyZ]

Sunday, 10/14/07
Legs

Front squat on the Smith machine
45 (1 plate each side) x 8
65 X 8
65 x 8

standing calf raises (machine)
120 x 15 drop to 100.. did 15reps quickly
120 x 15 drop to 100
140 x 15 drop to 120

seated leg press machine
180 x 8
180 x 8
170 x 8

leg extension
70 x 8
70 x 8
80 x 8

leg curl
75 x 8
90 x 8
90 x 8

walking lunges 2 sets with 20lb dbs
standing lunges 2 sets 1 - 25lbs, 1 - 15lb

30 mins of cardio
abs and stretch with foam roll

 

[LadyZ]

Tuesday, 10/16/07

chest and tri's

Incline DB Press
35 x 7
30 x 8
30 x 8

Chest press on Smith machine
25 x 8
35 x 8
35 x 8

Pullover
30 x 10
35 x 8
35 x 8

chest Flyes
30 x 8
25 x 8
25 x 8

Overhead extension
50 x 8
60 x 8
60 x 10

Dips on Bench
3 set of 15

Rope crunches
1 set of 20 - 70lb
2 sets of 20 - 80lb

 

[LadyZ]

Thursday, 10/18/07
Back

assisted pullups
70 x 8
70 x 8
60 x x

Hyperextension w/ superset weighted side crunches (25lbs)
4 sets of 15 reps

Lat pulldown
80 x 8
80 x 8
80 x 8

Bent over barbell row
60 x 8
70 x 8
70 x 8

One Arm row
40 x 8
40 x 8
40 x 7

Incline bench pull
60 x 8
60 x 8
60 x 8

Back shrugs
35 x 12
35 x 12
30 x 15

Seated Row
80 x 7
70 x 8
70 x 10

Cardio - 20 mins on the treadclimber
Abs - decline ab bench with 25lb plate - 4 sets of 20reps

 

[LadyZ]

I hate working out with a menstrual headaches... i rather get cramps instead of headaches... I couldn't put 150% effort in my workout so i only put 100%...lol... so here is my log for today.

Shoulders
Arnold Press
22.5 x 8
25 x 5
25x 5

Side lateral raise
22 x 8
25 x 8
25 x 8

Front Raise
22.5 x 8
20 x 6
20 x 6

Bradford/Rocky presses
40 x 6
40 x 5
35 x 8

Bent over lateral raises
22.5 x 8
22.5 x 8
22.5 x 8

Shrugs
50 x 6
50 x 6
50 x 6

20 mins of Cardio
abs on decline bench w/ 25lb plate 20 x 3 and swiss ball 30 reps

 

[LadyZ]

Monday, 10/22/07

Chest and triceps
Incline DB Press
35 x 6
30 x 8
30 x 8

Chest BB Press
50 x 12
60 x 10
70 x 8

Pullovers
35 x 10
40 x 8
40 x 8

Chest Flyes (pulley machine)
35 x 10
35 x 10
40 x 8

Overhead extension (pulley machine)
45 x 10
50 x 8
60 x 8

Tricep dip ( new machine - so it felt i was doing my own weight)
70 x 8
70 x 8
BW x 4(eff it - i want to try to do it)
BW x 4

tricep extension DB
22.5 x 8
22.5 x 8
25 x 8

Close grip chest press (triceps)
45 x 10
55 x 8
55 x 8

abs - swiss ball, decline bench w/25lb, regular, bicycle, reverse crunch, and leg raise
cardio - 20 min on eliptical

 

[CTri17]

Great Job Zoila, keep up the good work!

 

[LadyZ]

Great Job Zoila, keep up the good work!

Thank Christina... .. i really appreciate it.

 

[LadyZ]

Tuesday, 10/23/07
Back and Biceps
Pullups
3 sets of 8 reps - bodyweight

Lat pulldowns
80 x 8
80 x 8
90 x 8

One Arm Row
40 x 8
40 x 8
40 x 8

Seated Row
80 x 8
80 x 8
90 x 8

DB curls
20 x 8
20 x 8
20 x 8

Barbell Curls
40 x 8
40 x 8
45 x 8

no cardio
abs - swiss ball

 

[LadyZ]

10/25/07

Shoulders & Hamstrings

shoulder press
25 x 8
25 x 8
25 x 8

side lateral raise
25 x 8
25 x 8
25 x 8

Front Raise
25 x 8
25 x 8
25 x 8

Shrugs
50 x 6
50 x 6
50 x 8

Upright Row (ez bar)
45 x 8
45 x 8
55 x 5

Leg curls (lying)
60 x 8
70 x 8
75 x 5

seated leg
80 x 8
90 x 8
95 x 8

deadlifts
70 x 8
70 x 8
80 x 8

Lunges
25 x 10 each leg
30 x 8
35 x 8

Kickbacks (no marked weight on machine)
7 stacks x 10
8 stacks x 8
9 stacks x 6

abs - swiss ball
Cardio - 30 min

 

[LadyZ]

Friday, 10/26/07
Legs (glutes, quads and calves)

Front squat on Smith Machine
10 x 90lbs (1plate on each side) warmup
8 x 160lbs
8 x 140lbs
8 x 160lbs

Leg press
15 x 90lbs (1 plate each side)
10 x 160lbs
10 x 180lbs
10 x 250lbx

calf raises seated machine
10 x 120s
10 x 140s
10 x 160s
8 x 160s

leg extension
8 x 85lb (i was surprised too...lol)
8 x 90lbs
8 x 90lbs
8 x 100lbs

Adductor machine
8 x 80
8 x 85
8 x 85
8 x 90

Abductor Machine
8 x 80
8 x 85
8 x 85
8 x 90

abs - legs raises and on swiss ball
cardio 20 mins

 

[LadyZ]

Monday, 10/29/07

Chest and triceps

BB Press - flat bench
60 x 8
60 x 8
60 x 8

Alternate Arm Incline Press
3 sets of 12 reps each arm 25lbs

Pullover
40 x 8
40 x 8
40 x 8

Tricep extension with db
22.5 x 8
25 x 8
25 x 8

Close grip chest press (tricep)
55 x 8
55 x 8
55 x 8

Chest Flyes on pulley machine
30 x 10
35 x 8
35 x 8

Overhead extension w/rope pulley
60 x 8
60 x 8
60 x 8

Tricep dip
70 x 8
70 x 8
BW x 4
BW x 3

30mins of Cardio
Abs - on swiss ball, bench and legs raises

 

[LadyZ]

Thursday, 11/1/07

Back and Bicep

Assisted Pullups
70 x 8
70 x 8
60 x 8

Hyperextension superset w/ side crunches (25lb db)
4 sets of 15

Lat pulldown
80 x 8
80 x 8
80 x 8

T-Bar Row
35 x 8
45 x 8
45 x 8

Stiff Legged Deadlift (BB)
60 x 10
70 x 8
80 x 8

BB curls lying against an incline
45 x 8
45 x 8
50 x 8

Concentrate curls
17.5 x 8
20 x 8
22.5 x 6

Flexor Incline DB curl
17.5 x 8
17.5 x 5
17.5 x 6

21s with bb 3 sets
2 set w/ 30lb
1 set w/ 35lb

Abs- swiss ball, v-crunches, bicycle
Cardio - 20 mins

 

[Thate]

this is a kick ass log!

you seem to be getting much stronger, great job!

 

[LadyZ]

this is a kick ass log!

you seem to be getting much stronger, great job!

Thank you, thate...

 

[LadyZ]

Friday, 11/2/07

Shoulder and Hamstrings

Shoulder press
20 x 15 (warm up)
22.5 x 10
22.5 x 10
25 x 8
25 x 8

Side Laterals
17.5 x 20 (warm up)
20 x 10
20 x 10
22.5 x 8
22.5 x 8
25 x 8

Front Raises
17.5 x 20 (warm up)
20 x 10
20 x 10
20 x 10
22.5 x 8
22.5 x 8
22.5 x 8

Upright row
45 x 8
45 x 8
55 x 8
55 x 8

Lying leg curl
65 x 6
65 x 5
65 x 6
65 x 6

Deadlift
70 x 10
70 x 10
70 x 10
80 x 8

Kickbacks (plate are not marked)
8 plates x 8
8 x 8
9 x 6

Seated leg curl
80 x 15 (warm up)
90 x 10
90 x 8
95 x 8
105 x 6

Abs on swiss ball
No Cardio just stretched