LadyZ training log

[IxxTapouTxxI]

Doing great LZ, post diet as it changes closer to comp.

Good luck, you'll do great!!

[LadyZ]

When is the contest? You'll do great

May 10th and June 21st

[LadyZ]

January 24, 2008

Chest and abs

DB Press on Flat bench
warmup 22.5 x 10 (2x)
30 x 8
30 x 8
35 x 10

Dips (Chest version)
100 x 8
90 x 7
90 x 7

DB Flyes on flat bench
22.5 x 9
25 x 7
25 x 8

Alt Arm incline press
25 x 8
25 x 7
30 x 5

Abs : circuit - crunches, lying leg raises and bicycles 20 reps each, 3 sets

40 mins of Cardio
AMT
4.67 miles
489 calories burned

Nutrition: High Day
6:30am Meal 1:
½ cup oats
Handful blueberries
1 whole egg
4-5 whites

7 - 8:30amGym: chest and abs

9:30am Meal 2:
1 scoop protein powder w/Dextrose

11:30am Meal 3:
3 oz chicken breast
½ cup brown rice
7-8 almonds

2:00 - 2:30pm Meal 4:
1 cup green beans
1/3 cup sweet potato
4 oz tilapia

5:00 - 5:30pm Meal 5:
3 oz chicken breast
½ cup brown rice
7-8 almonds

8:30pm Meal 6:
1 can tuna
1 cup green beans
½ oz sunflower seeds

[LadyZ]

Friday, 1/25/08

Cardio and abs
50 mins on the Adaptive Motion Trainer
5.77 miles
603 calories burned

Abs: crunches on swiss ball, lying leg raise and rope cable crunches

5 minutes stretch

Nutrition: Medium day

6:10am Meal 1:
½ cup oats
1 whole egg
4-5 whites

9:15am Meal 2:
3 oz chicken breast
½ cup sweet potato
7-8 almonds

12:15pm Meal 3:
1 can tuna
1/3 cup brown rice
7-8 almonds

3:15pmMeal 4:
Large Salad (lettuce, tomato, etc.)
3 oz chicken
Oil and vinegar dressing (less than 1 tbspn oil)

6:15pm Meal 5:
1 cup broccoli
4oz salmon
½ oz sunflower seeds

9:15pm Meal 6:
Protein powder (for 25 grams)
½-1 tbspn natural PB

[Trapology]

603 cals? round numbers sister, go to 610

[LadyZ]

If I round it off.. it would 600 not 610..

[Trapology]

If I round it off.. it would 600 not 610..

o so your getting lazy trying to shave numbers now!

[LadyZ]

o so your getting lazy trying to shave numbers now!

lmao!!! no...

[LadyZ]

Saturday, 1/26/08
off day - low day

11am Meal 1:
1/3 cup oats (raw measure)
1 whole egg
5 egg whites

1:30 - 2pm Meal 2:
1 cup broccoli
3 oz chicken breast
7-8 almonds

4pm Meal 3:
1 can of tuna
7-8 almonds

5:30 - 6pm Meal 4:
1 scoop whey(or enough for 30 grams protein)
½-1 tbspn natural PB

7:45 - 8pm Meal 5:
3.5 oz chicken breast
½ cup broccoli
½ oz sunflower seeds

10:30pm Meal 6:
Protein powder (enough for 25 grams)
Fish oil or flax oil to make up the rest of the fat
__________________________________________________ _________

Sunday, 1/27/08
Shoulders and arms

Overhead DB Press
warmup - 17.5 x 15 and lateral raises 17.5 x 15
20 x 10
22.5 x 8
25 x 7

Wide upright row superset w/ drag curls
wup dc
40 x 8 30 x 8
40 x 9 30 x 8
45 x 10 35 x 7

JM Press
30 x 10
35 x 8
35 x 8

Preacher curls superset w/ standing overhead tricep db ext.
pc otdb ext
35 x 7 20 x 12
35 x 8 22.5 x 10
35 x 9 25 x 10

lateral raises
17.5 x 10
20 x 8
22.5 x 8

Cardio
40 mins on Arc Trainer
1.39 miles
570 calories burned

abs: rope crunches, weighted crunches on bosu, lying leg raises

5 minute stretch

Nutrition : medium day
10:30am Meal 1:
½ cup oats
1 whole egg
4-5 whites

2:50pm Meal 2:
3 oz chicken breast
½ cup sweet potato
7-8 almonds

4:30pm Meal 3:
1 can tuna
1/3 cup brown rice
7-8 almonds

6:30pm Meal 4:
Large Salad (lettuce, tomato, etc.)
3 oz chicken
Oil and vinegar dressing (less than 1 tbspn oil)

8:30 - 8:45pm Meal 5:
1 cup broccoli
14 large shrimp
½ oz sunflower seeds

10:30 - 11pm Meal 6:
Protein powder (for 25 grams)
½-1 tbspn natural PB

[LadyZ]

Tuesday, 1/29/08

Back

Assisted pullups - wide grip
Warmup 100 x 12
90 x 7
90 x 8
90 x 6
110 x 10

Seated cable row on swiss ball
70 x 10
80 x 7
80 x 7

Lat pulldown to chest
90 x 7 - wide bar
90 x 6
90 x 7 - vbar
100 x 5

One arm DB row
30 x 10
35 x 7
35 x 7

Bent over Row
60 x 10
85 x 6
85 x 5
90 x 5

cardio - on adaptive motion trainer
40 mins
4.72 miles
482 calories burned

nutrition - medium day
7 am Meal 1:
½ cup oats
1 whole egg
4-5 whites

10:30am Meal 2:
3 oz chicken breast
½ cup sweet potato
7-8 almonds

1 - 1:30pm Meal 3:
1 can tuna
1/3 cup brown rice
7-8 almonds

4 - 4:30pm Meal 4:
Large Salad (lettuce, tomato, etc.)
3 oz chicken
Oil and vinegar dressing (less than 1 tbspn oil)

7pm Meal 5:
1 cup broccoli
4oz salmon
½ oz sunflower seeds

10pm Meal 6:
Protein powder (for 25 grams)
½-1 tbspn natural PB

[Thate]

noice

[LadyZ]

Gracias...

[LadyZ]

Wednesday, 1/30/07

Cardio and Abs

50 mins on the Adaptive motion trainer
5.87 miles
598 calories burned

Abs
crunches on swiss ball, lying leg raises and rope cable crunches.

Nutrition
Low day:

7 am Meal 1:
1/3 cup oats
1 whole egg
5 egg whites

9:30 am Meal 2:
1 scoop whey
½-1 tbspn natural PB

12 - 12:30pm Meal 3:
1 cup broccoli
3 oz chicken breast
7-8 almonds

2:30 - 3pm Meal 4:
1 can of tuna
7-8 almonds

5:30 - 6pm Meal 5:
3.5 oz chicken breast
½ cup broccoli
½ oz sunflower seeds

8:30 - 9pm Meal 6:
Protein powder (enough for 25 grams)
Fish oil or flax oil to make up the rest of the fat

[Thate]

So what is the daily nutrient breakdown of p/c/f?

keep it up

[LadyZ]

So what is the daily nutrient breakdown of p/c/f?

keep it up

I have it written down but I'm too lazy to add it to the menu...lol