LadyZ training log

[Thate]

the carbs look to be around 50g ed, are you draggin ass at all?

[LadyZ]

This back pic was taken in the starting of this month..

[Thate]

back is thickening out, all that hard work is paying off!

[LadyZ]

thx t

[LadyZ]

Thursday, 1/31/08

Chest and abs

Flat bench DB press superset w/ weighted pushups (25lbs x 6, 8, 8)... Christina inspired me...
warmup 2x 20 x 12
25 x 10
30 x 8
35 x 6

Dip (chest version)
100 x 10
100 x 8
90 x 6

DB flye w/ a twist on Incline bench
20 x 10
22.5 x 10
25 x 8

Alt arm press on Incline
20 x 10
22.5 x 10
25 x 8

Abs circuit (crunches, bicycle, and lying leg raises) superset w/ weighted pushups 2 sets

Cardio on AMT
40 mins
4.67 miles
478 calories burned

Nutrition: High day

6:15am Meal 1:
½ cup oats
Handful blueberries
1 whole egg
4-5 whites

9:15 am Meal 2:
1 scoop protein powder w/ dextrose & l-glutamine

11:45am - 12:15 Meal 3:
3 oz chicken breast
½ cup brown rice
7-8 almonds

2:15 - 2:45pm Meal 4:
1 cup green beans
1/3 cup sweet potato
4 oz salmon/tilapia

5:15 - 5:45pm Meal 5:
3 oz chicken breast
½ cup brown rice
7-8 almonds

8:15 - 8:45pm Meal 6:
1 can tuna
1 cup green beans
½ oz sunflower seeds

[Thate]

how do weighted pushups work, someone put a plate on your back?

[LadyZ]

how do weighted pushups work, someone put a plate on your back?

yes... i held the plate on my back while kneeling down and preparing for the pushup..

[Ms.Wetback]

yes... i held the plate on my back while kneeling down and preparing for the pushup..

I can sit on your back if you like. . . . . . .

[LadyZ]

I can sit on your back if you like. . . . . . .

nahhh, i'm good... i'll just the 35lb plate next time... lol

[Thate]

yes... i held the plate on my back while kneeling down and preparing for the pushup..

sounds sort of dangerous, be safe doing those!

[LadyZ]

sounds sort of dangerous, be safe doing those!

Yes i am... thanks for caring.

[LadyZ]

Friday, 2/1/08

Cardio and abs
50 mins of Cardio on the Arc trainer
1.58 miles
568 calories burned

abs: abdominal machine (70lbs x 20 x 3 sets), rope cable crunches (90lbs x 20 x sets)

5 minutes stress

Nutrition: Medium day
Meal 1: 7am
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: 12:30pm - 1pm
1 can tuna
1/3 cup brown rice
7-8 almonds

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

Meal 5: 6:30 - 7pm
1 cup broccoli
4oz salmon
½ oz sunflower seeds

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

[LadyZ]

Monday, 2/4/08

I'm starting my 14th week and right now i weight 130lbs. When i started the cutting cycle i was 135lbs. It was hard to follow everything and measure my meals. But now i'm used to it. I remember to bring all my meals with me but i forgot my boots at home... so i'm wearing my gym sneakers at work.

Legs and abs

Leg Press
200 x 10
220 x 12
240 x 9
260 x 8

Calf press on leg press machine superset w/ bw calf raises (15 reps)
200 x 15
220 x 15
240 x 15

Lunges on smith machine
50 x 10 (+ bar)
70 x 8
80 x 8

Wide stance SLDL on Max rack
70 x 10 (+ bar)
90 x 7
110 x 6
70 x 8
50 x 10

Manual hamstring curl
3 sets of 12 reps

swiss ball hamstring curl
3 set of 12 reps

abs... crunches on swiss ball, lying leg raises, reverse crunches.

5 minute stretch

nutrition: high day
Meal 1: 6:30 am
½ cup oats
Handful blueberries
1 whole egg
4-5 whites

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

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

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

[LadyZ]

Tuesday, 2/5/08
Back and abs

pullups
warmup - bw x 4, 10 (one of the members helped me)
50 x 8
50 x 7
40 x 6
60 x 10

Seated Cable row on swiss ball
70 x 10 (rope)
90 x 10 (v-bar)
90 x 9
100 x 9

Lat pulldown
70 x 10
70 x 9
80 x 10
80 x 10

One arm row
35 x 8
35 x 5
40 x 6
30 x 12

Bent over row
85 x 6
85 x 6
85 x 5
60 x 8

40 mins of cardio on arc trainer

abs weighted crunches and rope cable crunches

5 minute stretch

nutrition: medium day
Meal 1: 8:30am
½ cup oats
1 whole egg
4-5 whites

Meal 2: 12:30am
3 oz chicken breast
½ cup sweet potato
7-8 almonds

Meal 3: 2:30pm
1 can tuna
1/3 cup brown rice
7-8 almonds

Meal 4: 5pm
Large Salad (lettuce, tomato, etc.)
3 oz chicken
Oil and vinegar dressing (less than 1 tbspn oil)

Meal 5: 7:30pm
1 cup broccoli
14 large shrimp
½ oz sunflower seeds

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

[OLYMPIAN]

looking great Zoilita.