LadyZ training / nutrition log

[Goblin6]

So far it looks really good Z. No wonder your legs are sore, that is some good work there.

[LadyZ]

So far it looks really good Z. No wonder your legs are sore, that is some good work there.

Yeah, I'm soo sore but I really enjoy pushing myself yesterday...

[Mahaffje]

Wow, you don't mess around. Some nice workouts in there.

Regular 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 65

Nothing better than a woman who squats and deadlifts! Keep it up!

[LadyZ]

Wow, you don't mess around. Some nice workouts in there.

Nothing better than a woman who squats and deadlifts! Keep it up!

No i don't mess around... Guys are scared of me at my gym... lol

[Mahaffje]

No i don't mess around... Guys are scared of me at my gym... lol

haha

I'd prolly annoy the shit out of you because I'd be asking you all kinds of questions.

[LadyZ]

haha

I'd prolly annoy the shit out of you because I'd be asking you all kinds of questions.

that would be okay... no one askes me questions over there.

[laurie]

Maybe 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.

[LadyZ]

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 mins

[LadyZ]

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 raises

[LadyZ]

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 mins

[CTri17]

great job zoila keep up the good work!

[LadyZ]

great job zoila keep up the good work!

Thank you, christina...

[LadyZ]

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 abs

[LadyZ]

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 dbs

[Goblin6]

Nice work my dear one.