Peak-Muscle.com  

Welcome to the Peak-Muscle.com forums.

You are currently viewing our boards as a guest which gives you limited access to view most discussions and access our other features. Come join us in on one of the best online fitness communities. We have 16,000 members that are likeminded towards a fitness, bodybuilding lifestyle. Registration is free and only takes but a few minutes. By joining our free community you will have access to communicate privately with other members (PM), respond to polls, upload content and access many other special features. You will be able to create threads to discuss and or create a fitness regimen. Or just bounce ideas off of some very knowledgeable members. So don't miss out. Registration is fast, simple and absolutely free so please, join our community today!

Register FAQ Members List Calendar Arcade Mark Forums Read
Go Back   Peak-Muscle.com > Journals and Member Photos > Training Journals
User Name
Password

Reply
 
Thread Tools Display Modes
Old 09-18-2007, 09:43 AM   #1
LadyZ
AE Female Member
 

Join Date: Sep 2007
Age: 50
Posts: 463
LadyZ is on a distinguished road
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.





LadyZ is offline   Reply With Quote
Old 09-18-2007, 09:44 AM   #2
goes4ever
Registered User
 
goes4ever's Avatar
 

Join Date: Sep 2004
Location: humpin under the covers
Posts: 6,663
goes4ever is on a distinguished road
lookin good!
goes4ever is offline   Reply With Quote
Old 09-18-2007, 09:45 AM   #3
LadyZ
AE Female Member
 

Join Date: Sep 2007
Age: 50
Posts: 463
LadyZ is on a distinguished road
Thanks!!!
LadyZ is offline   Reply With Quote
Old 09-18-2007, 10:13 AM   #4
KajedAnimal
Guest
 

Posts: n/a
Great job, keep up the hard work! :BP:
  Reply With Quote
Old 09-18-2007, 10:18 AM   #5
LadyZ
AE Female Member
 

Join Date: Sep 2007
Age: 50
Posts: 463
LadyZ is on a distinguished road
Quote:
Originally Posted by KajedAnimal
Great job, keep up the hard work! :BP:
Gracias... I'm so amazed how much I can push myself... roud:
LadyZ is offline   Reply With Quote
Old 09-19-2007, 09:01 AM   #6
LadyZ
AE Female Member
 

Join Date: Sep 2007
Age: 50
Posts: 463
LadyZ is on a distinguished road
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.
LadyZ is offline   Reply With Quote
Old 09-19-2007, 09:05 AM   #7
Goblin6
Guest
 

Posts: n/a
Looking good my dear.
  Reply With Quote
Old 09-19-2007, 09:11 AM   #8
LadyZ
AE Female Member
 

Join Date: Sep 2007
Age: 50
Posts: 463
LadyZ is on a distinguished road
Quote:
Originally Posted by Goblin6
Looking good my dear.
thank you.. yesterday's lunch was horrible.... i went to an event that my job was hosting... Latino Heritage Month ... they had spanish food.. I had the chicken veggies and plantains... UGH... I know i can cook better than what i had.
LadyZ is offline   Reply With Quote
Old 09-19-2007, 02:29 PM   #9
Shawty
AE Female Member
 
Shawty's Avatar
 

Join Date: Sep 2007
Location: Illinois
Age: 39
Posts: 371
Shawty is on a distinguished road
Good to see you started your new split Zoila!
__________________
Save a horse, ride a POWERLIFTER!!
Shawty is offline   Reply With Quote
Old 09-20-2007, 09:53 AM   #10
LadyZ
AE Female Member
 

Join Date: Sep 2007
Age: 50
Posts: 463
LadyZ is on a distinguished road
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...
LadyZ is offline   Reply With Quote
Old 09-20-2007, 10:01 AM   #11
LadyZ
AE Female Member
 

Join Date: Sep 2007
Age: 50
Posts: 463
LadyZ is on a distinguished road
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
LadyZ is offline   Reply With Quote
Old 09-21-2007, 09:17 AM   #12
LadyZ
AE Female Member
 

Join Date: Sep 2007
Age: 50
Posts: 463
LadyZ is on a distinguished road
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...
LadyZ is offline   Reply With Quote
Old 09-21-2007, 11:50 PM   #13
Yettamae
Guest
 

Posts: n/a
Quote:
Originally Posted by LadyZ
Friday, 9/21/07
Shoulders, Abs and Cardio

Bradford/Rocky press (front and back shoulder press)w/ bb
12 x 25
10 x 25
8 x 25
6 x 30
Rocky! Rocky! Rocky! lol:buff:
  Reply With Quote
Old 09-22-2007, 12:04 AM   #14
Sasa
Guest
 

Posts: n/a
Great work outs, Keep it up !
  Reply With Quote
Old 09-22-2007, 12:37 PM   #15
LadyZ
AE Female Member
 

Join Date: Sep 2007
Age: 50
Posts: 463
LadyZ is on a distinguished road
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..
LadyZ is offline   Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 05:43 AM.


Powered by: vBulletin Version 3.8.11
Copyright ©2000 - 2024, Jelsoft Enterprises Ltd.