LadyZ training log

[Ms.Wetback]

I love the dieting breakdowns

[LadyZ]

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)
½-1 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
½ cup broccoli
½ oz sunflower seeds

Meal 6: 9:30pm
Protein powder (enough for 25 grams)
Fish oil or flax oil

[LadyZ]

looking great Zoilita.

Gracias Panita...

I love the dieting breakdowns

Thank you Ms. W ... I'm following what my nutritionist gave as a sample.

[Hugemidget]

great job Z, keep poundin away

[LadyZ]

Thanks huge for the encouragement...

[LadyZ]

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 ½ 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
½ 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
½ cup brown rice
7-8 almonds

Meal 6: 9:30pm
1 can tuna
1 cup green beans
½ oz sunflower seeds

[LadyZ]

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)
½ cup oats
1 whole egg
4-5 whites

Meal 2: 9:30 am
3 oz chicken breast
½ 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
½ oz sunflower seeds

Meal 6: 9pm
Protein powder (for 25 grams)
½-1 tbspn natural PB

[OLYMPIAN]

pics.

[LadyZ]

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 ½ 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
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 - 6pm
3 oz chicken breast
½ cup brown rice
7-8 almonds

Meal 6: 9pm
1 can tuna
1 cup green beans
½ oz sunflower seeds

[LadyZ]

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 ½ 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
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 - 6pm
3 oz chicken breast
½ cup brown rice
7-8 almonds

Meal 6: 9pm
1 can tuna
1 cup green beans
½ oz sunflower seeds

[LadyZ]

[LadyZ]

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
½ cup oats
1 whole egg
4-5 whites

Meal 2: 10am
3 oz chicken breast
½ 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
½ oz sunflower seeds

Meal 6: 9pm
Protein powder (for 25 grams)
½-1 tbspn natural PB

[LadyZ]

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:
½ cup oats
Handful blueberries
1 whole egg
4-5 whites

Meal 2:
3 oz chicken breast
½ 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
½ cup brown rice
7-8 almonds

Meal 5:
1 scoop protein powder w/Dextrose

Meal 6:
1 can tuna
1 cup green beans
½ oz sunflower seeds

[OLYMPIAN]

Dominican Power, yeahhhh..go on with yer bad self ,Z..Doing awesome.

[LadyZ]

Dominican Power, yeahhhh..go on with yer bad self ,Z..Doing awesome.

Thank you Panita...

by the way, great avatar... lmao..