LadyZ training / nutrition log

[LadyZ]

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.

[goes4ever]

lookin good!

[LadyZ]

Thanks!!!

[KajedAnimal]

Great job, keep up the hard work! :BP:

[LadyZ]

Great job, keep up the hard work! :BP:

Gracias... I'm so amazed how much I can push myself... roud:

[LadyZ]

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.

[Goblin6]

Looking good my dear.

[LadyZ]

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.

[Shawty]

Good to see you started your new split Zoila!

[LadyZ]

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]

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]

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...

[Yettamae]

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:

[Sasa]

Great work outs, Keep it up !

[LadyZ]

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..