LadyZ training / nutrition log

[LadyZ]

Thursday, 10/18/07
Back

assisted pullups
70 x 8
70 x 8
60 x x

Hyperextension w/ superset weighted side crunches (25lbs)
4 sets of 15 reps

Lat pulldown
80 x 8
80 x 8
80 x 8

Bent over barbell row
60 x 8
70 x 8
70 x 8

One Arm row
40 x 8
40 x 8
40 x 7

Incline bench pull
60 x 8
60 x 8
60 x 8

Back shrugs
35 x 12
35 x 12
30 x 15

Seated Row
80 x 7
70 x 8
70 x 10

Cardio - 20 mins on the treadclimber
Abs - decline ab bench with 25lb plate - 4 sets of 20reps

[LadyZ]

I hate working out with a menstrual headaches... i rather get cramps instead of headaches... I couldn't put 150% effort in my workout so i only put 100%...lol... so here is my log for today.

Shoulders
Arnold Press
22.5 x 8
25 x 5
25x 5

Side lateral raise
22 x 8
25 x 8
25 x 8

Front Raise
22.5 x 8
20 x 6
20 x 6

Bradford/Rocky presses
40 x 6
40 x 5
35 x 8

Bent over lateral raises
22.5 x 8
22.5 x 8
22.5 x 8

Shrugs
50 x 6
50 x 6
50 x 6

20 mins of Cardio
abs on decline bench w/ 25lb plate 20 x 3 and swiss ball 30 reps

[LadyZ]

Monday, 10/22/07

Chest and triceps
Incline DB Press
35 x 6
30 x 8
30 x 8

Chest BB Press
50 x 12
60 x 10
70 x 8

Pullovers
35 x 10
40 x 8
40 x 8

Chest Flyes (pulley machine)
35 x 10
35 x 10
40 x 8

Overhead extension (pulley machine)
45 x 10
50 x 8
60 x 8

Tricep dip ( new machine - so it felt i was doing my own weight)
70 x 8
70 x 8
BW x 4(eff it - i want to try to do it)
BW x 4

tricep extension DB
22.5 x 8
22.5 x 8
25 x 8

Close grip chest press (triceps)
45 x 10
55 x 8
55 x 8

abs - swiss ball, decline bench w/25lb, regular, bicycle, reverse crunch, and leg raise
cardio - 20 min on eliptical

[CTri17]

Great Job Zoila, keep up the good work!

[LadyZ]

Great Job Zoila, keep up the good work!

Thank Christina... .. i really appreciate it.

[LadyZ]

Tuesday, 10/23/07
Back and Biceps
Pullups
3 sets of 8 reps - bodyweight

Lat pulldowns
80 x 8
80 x 8
90 x 8

One Arm Row
40 x 8
40 x 8
40 x 8

Seated Row
80 x 8
80 x 8
90 x 8

DB curls
20 x 8
20 x 8
20 x 8

Barbell Curls
40 x 8
40 x 8
45 x 8

no cardio
abs - swiss ball

[LadyZ]

10/25/07

Shoulders & Hamstrings

shoulder press
25 x 8
25 x 8
25 x 8

side lateral raise
25 x 8
25 x 8
25 x 8

Front Raise
25 x 8
25 x 8
25 x 8

Shrugs
50 x 6
50 x 6
50 x 8

Upright Row (ez bar)
45 x 8
45 x 8
55 x 5

Leg curls (lying)
60 x 8
70 x 8
75 x 5

seated leg
80 x 8
90 x 8
95 x 8

deadlifts
70 x 8
70 x 8
80 x 8

Lunges
25 x 10 each leg
30 x 8
35 x 8

Kickbacks (no marked weight on machine)
7 stacks x 10
8 stacks x 8
9 stacks x 6

abs - swiss ball
Cardio - 30 min

[LadyZ]

Friday, 10/26/07
Legs (glutes, quads and calves)

Front squat on Smith Machine
10 x 90lbs (1plate on each side) warmup
8 x 160lbs
8 x 140lbs
8 x 160lbs

Leg press
15 x 90lbs (1 plate each side)
10 x 160lbs
10 x 180lbs
10 x 250lbx

calf raises seated machine
10 x 120s
10 x 140s
10 x 160s
8 x 160s

leg extension
8 x 85lb (i was surprised too...lol)
8 x 90lbs
8 x 90lbs
8 x 100lbs

Adductor machine
8 x 80
8 x 85
8 x 85
8 x 90

Abductor Machine
8 x 80
8 x 85
8 x 85
8 x 90

abs - legs raises and on swiss ball
cardio 20 mins

[LadyZ]

Monday, 10/29/07

Chest and triceps

BB Press - flat bench
60 x 8
60 x 8
60 x 8

Alternate Arm Incline Press
3 sets of 12 reps each arm 25lbs

Pullover
40 x 8
40 x 8
40 x 8

Tricep extension with db
22.5 x 8
25 x 8
25 x 8

Close grip chest press (tricep)
55 x 8
55 x 8
55 x 8

Chest Flyes on pulley machine
30 x 10
35 x 8
35 x 8

Overhead extension w/rope pulley
60 x 8
60 x 8
60 x 8

Tricep dip
70 x 8
70 x 8
BW x 4
BW x 3

30mins of Cardio
Abs - on swiss ball, bench and legs raises

[LadyZ]

Thursday, 11/1/07

Back and Bicep

Assisted Pullups
70 x 8
70 x 8
60 x 8

Hyperextension superset w/ side crunches (25lb db)
4 sets of 15

Lat pulldown
80 x 8
80 x 8
80 x 8

T-Bar Row
35 x 8
45 x 8
45 x 8

Stiff Legged Deadlift (BB)
60 x 10
70 x 8
80 x 8

BB curls lying against an incline
45 x 8
45 x 8
50 x 8

Concentrate curls
17.5 x 8
20 x 8
22.5 x 6

Flexor Incline DB curl
17.5 x 8
17.5 x 5
17.5 x 6

21s with bb 3 sets
2 set w/ 30lb
1 set w/ 35lb

Abs- swiss ball, v-crunches, bicycle
Cardio - 20 mins

[Thate]

this is a kick ass log!

you seem to be getting much stronger, great job!

[LadyZ]

this is a kick ass log!

you seem to be getting much stronger, great job!

Thank you, thate...

[LadyZ]

Friday, 11/2/07

Shoulder and Hamstrings

Shoulder press
20 x 15 (warm up)
22.5 x 10
22.5 x 10
25 x 8
25 x 8

Side Laterals
17.5 x 20 (warm up)
20 x 10
20 x 10
22.5 x 8
22.5 x 8
25 x 8

Front Raises
17.5 x 20 (warm up)
20 x 10
20 x 10
20 x 10
22.5 x 8
22.5 x 8
22.5 x 8

Upright row
45 x 8
45 x 8
55 x 8
55 x 8

Lying leg curl
65 x 6
65 x 5
65 x 6
65 x 6

Deadlift
70 x 10
70 x 10
70 x 10
80 x 8

Kickbacks (plate are not marked)
8 plates x 8
8 x 8
9 x 6

Seated leg curl
80 x 15 (warm up)
90 x 10
90 x 8
95 x 8
105 x 6

Abs on swiss ball
No Cardio just stretched