So far it looks really good Z. No wonder your legs are sore, that is some good work there.
LadyZ training / nutrition log
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Wow, you don't mess around. Some nice workouts in there.
Originally posted by LadyZRegular squats on Smith Machine superset w/ plie squats w/ DB
15 x 25 (plates 2x)
12 x 35
10 x 45
8 x 50
plie squat
15 x 20 (DB)
12 x 22.5
10 x 30
8 x 40
Deadlifts with BB
15 x 40
12 x 45
10 x 55
8 x 65Comment
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Originally posted by LadyZMaybe we should form a club in here... with me, you and the other girls that jacked up... lol
i can join the club i have osteoporosis ( due to malnutriton in the past)
and the worse pinched nereve in my neck and a disk buldge. they want me to get spinal epidural or surgery but i am scared so i just take advil and suck it up. and try to get massage now and then but def sucks to wake up in pain everyday.Comment
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Tuesday, 9/25/07
Chest
Incline DB Press
12 x 17.5
10 x 20
8 x 22.5
6 x 25
6 x 30
Incline DB flyes with a twist (first time doing them... very challenging)
12 x 15
10 x 15
8 x 17.5
6 x 20
Front Raise and Pulldown on the Bench with BB (first time also)
12 x 25
10 x 25
8 x 30
6 x 30
Around the Worlds (first time, very very challenging)
4 set of 15rep with 15lb db
Decline DB Bench Press
15 x 15
12 x 17.5
10 x 20
8 x 25
Cable crossover
15 x 25
12 x 30
10 x 35
8 x 35
Barbell Bench Press
15 x 30
12 x 40
10 x 50
8 x 60
Cardio - 30 minsComment
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Thursday, 9/27/07
Back
Mixed grip pullups
12 x 90lbs
10 x 90
8 x 80
8 x 80
Hyperextensions
4 set 15 reps
Lat pulldowns
12 x 50
10 x 60
8 x 70
6 x 80
Bent over Barbell Row
12 x 40
10 x 45
8 x 50
6 x 55
Incline Bench Pull
12 x 35
10 x 40
10 x 45
10 x 50
One Arm Dumbbell Row
12 x 25
10 x 30
8 x 35
6 x 40
Middle back Shrugs
2 sets of 10 with 22.5lb db
2 sets of 10 with 25lb db
Lying Cambered BB Row
12 x 35
10 x 40
8 x 45
8 x 50
30 mins of Cardio
Abs regular crunches, obliques, bike, leg raisesComment
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Friday, 9/28/07
Shoulders
Arnold Press
12 x 15
10 x 17.5
8 x 20
6 x 22.5
side lateral raises
12 x 12
10 x 15
8 x 17.5
8 x 17.5
Front Raises with DB
12 x 12
10 x 15
8 x 15
8 x 17.5
Bradford/Rocky Press w/ BB
12 x 30
10 x 30
8 x 35
6 x 40
Shrugs
12 x 25
10 x 30
8 x 35
8 x 40
Bent over side lateral
12 x 12
10 x 15
8 x 17.5
6 x 20
Abs: decline bench, swiss ball and side oblique with DB
Cardio 30 minsComment
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Saturday, 9/28/07
Arms
DBcurls
15 x 15
12 x 15
10 x 17.5
10 x 17.5
8 x 20
close-grip pushup 3 sets of 15reps
Skull crushers
15 x 25
12 x 30
10 x 30
8 x 35
BB curls
15 x 25
12 x 30
10 x 30
10 x 35
8 x 40
overhead tricep extention with DB
15 x 17.5
12 x 20
10 x 22.5
10 x 25
8 x 25
Cable curls
15 x 35
12 x 35
10 x 40
10 x 45
Cable pressdown (superset w/ overhead extension on cable)
15 x 25
12 x 30
10 x 30
8 x 25
3 sets of 21s with barbell 1/25 2/ 30lb
30 mins of cardio, stretch and absComment
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Sunday, 9/30/07
Legs
Regular squat on the smith machine superset with plie squat
RS
15 x 30(plates)
12 x 40
10 x 45
8 x 55
PS
15 x 25 db (one)
12 x 30
10 x 35
8 x 40
Deadlifts
15 x 40
12 x 50
10 x 60
80 x 70
Calf raises - 20 reps
60/80/80/100
Seated leg press
15 x 85
12 x 105
10 x 125
8 x 145
6 x 160
leg extension
15 x 55
12 x 65
10 x 65
8 x 70
leg curls
12 x 50
10 x 60
8 x 65
6 x 70
walking lunges
4 set of 20 reps
2 / 15lb and 2 / 20lb dbsComment
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