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09-18-2007, 09:43 AM | #1 |
AE Female Member
Join Date: Sep 2007
Age: 50
Posts: 463
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LadyZ training / nutrition log
Chest
Barbell Bench Press 12 x 50 ... yes .. i thought too after i put it back on the rack... i thought i picked up a 30lb BB 10 x 50 8 x 50 6 x 55 Incline DB Press 12 x 20 10 x 22.5 8 x 25 6 x 25 DB Flyes 12 x 15 10 x 17.5 8 x 17.5 6 x 20 Supine Pullover w/ BB ( i don't know if i was doing .. i tried my best to keep everything align and good form 10 x 25 8 x 25 6 x 35 6 x 35 DB Press on flat bench 12 x 22.5 10 x 25 8 x 30 6 x 30 I did 30 mins of Cardio on this machine in NYSC It was good... like the last time i did 3 miles and burn about 450 calories :headbange Abs.. 4 sets of seated legs raise with a 15 (2 sets) & 20 (2 sets) regular crunches and obliques on the swiss ball Nutrition 5:35am Pre Workout shake 8:35am Post Workout shake 9:30am Breakfast - Egg white omelet , ½ cup of oatmeal n coffee (i needed it) 11:30 - 11:45 am 1 large Rice cake w/a thin coating of almond butter 1:30om chicken, Large salad ½ cup of brown rice or sweet potato 1 cup of broccoli or other green vegetable So far that's all i have planned right now. |
09-18-2007, 09:44 AM | #2 |
Registered User
Join Date: Sep 2004
Location: humpin under the covers
Posts: 6,663
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lookin good!
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09-18-2007, 09:45 AM | #3 |
AE Female Member
Join Date: Sep 2007
Age: 50
Posts: 463
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Thanks!!!
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09-18-2007, 10:13 AM | #4 |
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Great job, keep up the hard work! :BP:
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09-18-2007, 10:18 AM | #5 | |
AE Female Member
Join Date: Sep 2007
Age: 50
Posts: 463
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09-19-2007, 09:01 AM | #6 |
AE Female Member
Join Date: Sep 2007
Age: 50
Posts: 463
|
Wednesday, 9/19/07
Nutrition log Day off from the gym 9:30am Egg omelete 1/2 cup of oatmeal a cup of strong ass coffee (still have headache.. UGH 11:30am 2 rice cakes and almond butter 1:30pm grilled chicken, steamed brocoli, sweet potato 3:30pm Protein shake 5:30pm chicken with veggies (have to go to a presentation at my best friend's 2nd job... don't want to go.. blah) 8:30pm Hopefully i can get a snack before i go home. |
09-19-2007, 09:05 AM | #7 |
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Looking good my dear.
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09-19-2007, 09:11 AM | #8 | |
AE Female Member
Join Date: Sep 2007
Age: 50
Posts: 463
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09-19-2007, 02:29 PM | #9 |
AE Female Member
Join Date: Sep 2007
Location: Illinois
Age: 39
Posts: 371
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Good to see you started your new split Zoila!
__________________
Save a horse, ride a POWERLIFTER!! |
09-20-2007, 09:53 AM | #10 |
AE Female Member
Join Date: Sep 2007
Age: 50
Posts: 463
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yeah... it's weird and i have to used it .. but it's okay... i'm down for a challenge... Thanks AJ for helping me with it...
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09-20-2007, 10:01 AM | #11 |
AE Female Member
Join Date: Sep 2007
Age: 50
Posts: 463
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Thursday, September 20, 2007
Back Warmup on the Arc Trainer for 7mins Wide grip pullups (machine) 12 x 100 10 x 110 8 x 100 8 x 100 Bent-over Rows with barbell (over and under hand, want to try something new) 12 x 30 10 x 40 8 x 50 6 x 55 Seated Row (on plate machine) 12 x 50 10 x 70 8 x 80 6 x 90 Lat Pulldowns 12 x 50 10 x 60 8 x 60 6 x 70 Hyperextension 12 x 0 (bodyweight) 10 x 10 (plate) 10 x 10 10 x 10 8 x 0 Abs - 3 sets on the decline bench with a 10lb plate swiss ball - regular crunches and obligue seated leg raises with 15 db 3 sets of 10 reps 30 min of Cardio |
09-21-2007, 09:17 AM | #12 |
AE Female Member
Join Date: Sep 2007
Age: 50
Posts: 463
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Friday, 9/21/07
Shoulders, Abs and Cardio Arnold Press with DB 12 x 15lbs 10 x 17.5 8 x 20 6 x 22.5 (superset with upright row with EZ bars 12 x 25 10 x 30 8 x 35 6 x 40 Bradford/Rocky press (front and back shoulder press)w/ bb 12 x 25 10 x 25 8 x 25 6 x 30 Side lateral with DB 12 x 12 10 x 15 8 x 17.5 6 x 17.5 Front raises with DB 12 x 12 10 x 15 8 x 15 6 x 17.5 Bent over side laterals 12 x 12 10 x 15 8 x 15 8 x 17.5 Shrugs 12 x 25 10 x 25 8 x 30 6 x 40 Abs - regular crunches, side obliques, air bike, swiss ball Cardio - 30 mins on my new favorite machine... |
09-21-2007, 11:50 PM | #13 | |
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09-22-2007, 12:04 AM | #14 |
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Great work outs, Keep it up !
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09-22-2007, 12:37 PM | #15 |
AE Female Member
Join Date: Sep 2007
Age: 50
Posts: 463
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Thanks Yetta Mae and Sasa... I really appreciate the support... I knew I was going to hate myself today... I couldn't get up from my bed... I was so sore.. UGH!!! But good sore..
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