LadyZ training log

[LadyZ]

Let's try this again...

So i'm training for figure competition in June. My workout schedule is: Monday: Legs and Abs; Tuesday: Back, Abs and Cardio; Wednesday: Cardio; Thursday: Chest, abs and Cardio; Friday: Cardio; Saturday: Rest and Sunday: Shoulder, Arms and Cardio.

here is my log from last week:

Monday 12/24/07
Legs

Leg Press - wide stance
180 x 9
230 x 9
250 x 9

Leg Press - narrow stance
180 x 9
230 x 9
250 x 9

SLDL
115 x 7
115 x 7
125 x 6
125 x 5

calf raises - after every set i went to 100lb and did 15 reps explosive
120 x 7
140 x 7
160 x 6

Seated leg curls
90 x 9
95 x 9
105 x 7
110 x 6

Leg extension
65 x 9
75 x 7
80 x 7
85 x 7

Decline crunches
3 set of 15 reps

hanging leg crunches
3 set of 15 reps

rope crunches 90lbs
3 set of 15 reps

crunch machine 70lbs
3 set of 15 reps

5 minutes of stretching

Tuesday 12/25/07

I didn't workout with my buddy. So I couldn't try the pullups with my own bw. I had to lower on the assisted weight to increase my strength...

Back and abs

assisted pullups
60 x 9
50 x 7
50 x 7

V-bar pulldown
90 x 7
90 x 7
90 x 7

T-bar row
narrow: 45 x 5, 55 x 6
wide: 45 x 7, 55 x 6

BB row on incline bench
50 x 7
50 x 7
55 x 6
55 x 6

Low Pulley row to neck
50 x 7
50 x 9
60 x 7
60 x 7

Abs: crunches on swiss ball until exhaustion, rope crunches - 2 sets of 20 reps (90lbs) and 3 set of 15 reps (100lbs) after every sets drop to 80lbs and did 20 reps..

Cardio: 30 mins on the eliptical

5 mins of stretch

Wednesday, 12/26/07

Cardio and Abs

45 mins on the Adaptive Motion trainer.. My favorite cardio machine..

5.56 miles and 587 calories burned.

abs: crunches on swiss ball and rope crunches (100 and 110 lb) 8 reps and then drop to 80-90 to do 20 rep .. 3 sets

5 minute stretch

Thursday 12/27/07

Chest and abs

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

Decline Bench Press
70 x 9
75 x 9
80 x 7 :faint:

Alt Arm Press on Incline
17.5 x 15
20 x 15
22.5 x 15

Cable Flye
35 x 7
25 x 12 - just to stretch out my muscles...
30 x 9


Cardio for 30 on the AMT
3.47 miles
360 calories burned

Abs: hanging leg raises, decline reverse crunch and v-crunch machine.

My knee is a bit sore... yesterday, i went for my second injection of Supartz... It's much better than the Synvisc

Friday, 12/28/07

Cardio and Abs

45 mins on the AMT
5.68 miles
587 calories burned

abs... crunches on swiss ball until exhaustion, rope crunches

5 minute full body stretch

I feel like i have cold...

Sunday, 12/30/07

Shoulders and Arms

Military Press
40 x 9
45 x 9
45 x 7
45 x 5

Bradford Press
30 x 7
30 x 7
30 x 7
25 x 7

Rear Delt flyes lying on incline bench
20 x 9
20 x 9
20 x 9
22.5 x 7

Preacher curls
25 x 12
30 x 9
30 x 9
35 x 7

Close Grip bench press
40 x 10
40 x 12
45 x 9
45 x 9

EZ bar bicep curl
35 x 9
35 x 7
40 x 7
40 x 7

Lying Tricep barbell extension
35 x 10
40 x 9
40 x 7
40 x 7

Abs: rope crunches (80-90lbs) 3 set of 30 reps, hanging leg raises, crunches on swiss ball

Cardio - 30mins

5 minute stretch

monday, 12/31/07

Legs and abs

Leg press (wide stance)
180 x 9
230 x 9
250 x 7

Leg press (narrow stance) - went to a different machine
180 x 9
220 x 7
240 x 7

SLDL
115 x 9
115 x 7
125 x 5
125 x 5

Calf Raises on standing machine
After each set I went down 100lb and 20 reps burn out
120 x 9
140 x 8
140 x 8
140 x 8

Seated leg curl
95 x 10
105 x 7
115 x 7
125 x 7

Leg extension
65 x 9
75 x 7
75 x 7
80 x 7

abs - crunch machine 70lb until exhaustion.

5 minute stretch

[LadyZ]

Tuesday, 1/1/08

Assisted pullups
60 x 9
50 x 7
50 x 7
50 x 6

V-bar pulldown
70 x 10
80 x 7
80 x 7
90 x 5

T-bar row
wide: 35 x 7, 45 x 7
narrow: 35 x 6, 45 x 6

BB row on Incline Bench
50 x 9
55 x 7
55 x 7
60 x 5

Low Pulley Row to neck
40 x 9
45 x 9
45 x 7
50 x 7

Abs: crunches on swiss ball until fatigue, hanging legs raises 3 sets of 15 reps, crunch machine 70lbs until fatigue

Cardio: 30 minutes on Arc trainer.

5 minutes stretch

[LadyZ]

Wednesday, 1/2/08

Cardio and Abs

45 mins on the Arc trainer.
1.30 miles
450 calories burned

this machine is totally different from the Adaptive Motion Trainer or the Crosstrainer eliptical. It still gave me a good workout.

Abs: crunches on swiss ball, rope cable crunches (90lbs) until exhaustion, hanging leg raises

5 minute stretch

[LadyZ]

Thursday, 1/3/08

Chest, Abs and Cardio
Superset Incline DB press and Decline Bench Press
DB press
30 x 9, 30 x 7, 30 x 8, 35 x 6
Decline BP
70 x 8, 75 x 8, 75 x 8, 75 x 8

Cable Flyes
30 x 8, 30 x 7, 35 x 5, 35 x 5

Superset Alt Arm press on incline and DB flye w/ a twist
Alt Arm Press incline
20 x 12, 12, 12, 12
DB flye w/ a twist
20 x 10, 20 x 10, 17.5 x 10, 17.5 x 10 ( i dropped the weight because my body was fatigue and i didn't want to mess up on the form

Abs: side planks , decline reverse crunch, rope crunches, and lying leg raises

Cardio: 30 minutes on Arc Trainer.

5 minute stretch

[LadyZ]

Friday, 1/4/07

Cardio and Abs

45 min on the Adaptive motion trainer
4.40 miles
550 calories burned

Abs: crunches on swiss ball, rope cable crunches (80-90lbs), v-crunches machine.

5 minute stretch

[Thate]

way to kill it Z!

[LadyZ]

LOL

i lost all of the other ones.. so i had to start a new log...

Thanks t.

[LadyZ]

Sunday, 1/6/08

Shoulders, arms, abs and cardio

Military Press
40 x 9
45 x 7
45 x 7
50 x 5

Bradford Press
35 x 9
35 x 7
30 x 10
30 x 10

Rear delt flye lying against incline bench
20 x 9
20 x 9
22.5 x 7
25 x 7

Preacher curls
30 x 9
35 x 7
35 x 6
35 x 5

Close grip bench press
40 x 15
45 x 12
50 x 9
50 x 8

EZ Bar bicep curls on incline
35 x 12
40 x 10
40 x 10
45 x 9

Lying tricep barbell extension
35 x 15
40 x 10
40 x 9
40 x 9

Overhead tricep extension - rope cable
40 x 10
40 x 10
40 x 8
40 x 8

Abs: crunches on swiss ball and rope cable crunches

Cardio 30 mins on Arc trainer - cardio type

5 minutes stretch

[LadyZ]

Monday, 1/7/08

Legs and abs

Leg Press (wide)
180 x 10
240 x 9
260 x 8
280 x 6

leg press (narrow)
200 x 10
240 x 10
260 x 9
260 x 8

SLDL (did it on the new version of the smith machine.. i don't know the weight of the bar.. but i think i went over 130lbs)
Plates 100lbs x 6, 5, 6, 6

Calf Raises on standing calf machine (after each set went to 100lb - 20 power reps)
120 x 10
140 x 8
140 x 8
160 x 7

Seated Leg curl
95 x 10
105 x 8
115 x 7
125 x 7

Leg extension
65 x 10
75 x 8
85 x 7
95 x 6

Swiss ball leg curls
4 set of 12 reps

Abs: crunches on swiss ball until fatigue, crunch machine and lying leg raises

5 minute stretch

[Thate]

Monday, 1/7/08


leg press (narrow)
200 x 100

sweet

[LadyZ]

sweet

noo.. that was a typo... omg.. i wouldn't be walking right now.

[LadyZ]

Tuesday, 1/8/08

I decided to do Cardio today because tomorrow i'm going to meet up with my workout partner and his dumbass doesn't like doing cardio... So i'm doing chest tomorrow, thursday i'm resting and Friday i'm meeting up with Bev, Jody, Christina and Tim... and we are going to do back.

Cardio and abs

45 mins on Adaptive motion trainer (favorite machine)
5.70 miles
598 calories burned

Abs... crunches on swiss ball, lying leg raises and rope cable crunches... I challenged myself to go heavier on the weights... started out with 80lbs and i went up to 120lbs. yes 120lbs - 7 reps.. the other weight i did it until failure.

5 minute stretch.

[Thate]

I am sort of disappointed that you didn't burn 2 more cals to make it an even 600 Z.

Keep tearin shit up!

[LadyZ]

I am sort of disappointed that you didn't burn 2 more cals to make it an even 600 Z.

Keep tearin shit up!

Boy i'm going to beat you senseless...

[Trapology]

I am sort of disappointed that you didn't burn 2 more cals to make it an even 600 Z.

Keep tearin shit up!

agreed, i woulda knocked a sit up out or something to put me over