the carbs look to be around 50g ed, are you draggin ass at all?
LadyZ training log
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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 seedsComment
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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 PBComment
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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 seedsLast edited by LadyZ; 02-04-2008, 10:09 AM.Comment
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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 PBComment
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