LadyZ training log

[OLYMPIAN]

it's the 19th and no updates..you havent workout in 3 days, you slacker..

[LadyZ]

it's the 19th and no updates..you havent workout in 3 days, you slacker..

Mire coño!!!! I'm not a slacker...

[LadyZ]

I've have been working out and eating my meals. I have been lazy to post anything workouts on my training log. I went to the gym with my twin sister on Sunday. She wants me to help her lose weight and build muscle. It was fun... she can keep up with me unlike my other sisters... She didn't do the same weight as i did but i put her to do the same exercise. I also added ab exercise into her workout.

Soo.. Sunday, 2-17-08

Shoulders and Arms
Warmup (2x) 20 x 10
25 x 10
25 x 8
30 x 6
30 x 5

Wide grip upright row superset with drag curls
40 x 10 40 x 10
45 x 8 40 x 8
45 x 8 40 x 8
50 x 6 45 x 6

Decline skull crusher
30 x 12
30 x 12
30 x 12

Cable curl superset with tricep overhead extension on cable
50 x 10 45 x 10
50 x 10 50 x 8
60 x 8 50 x 8
60 x 8 60 x 6

nutrtion: Medium day
Meal 1:
½ cup oats
1 whole egg
4-5 whites

Meal 2:
3 oz chicken breast
½ cup sweet potato
7-8 almonds

Meal 3:
1 can tuna
1/3 cup brown rice
7-8 almonds

Meal 4:
Large Salad (lettuce, tomato, etc.)
3 oz chicken
Oil and vinegar dressing (less than 1 tbspn oil)

Meal 5:
1 cup broccoli
4oz salmon
½ oz sunflower seeds

Meal 6:
Protein powder (for 25 grams)
½-1 tbspn natural PB

[LadyZ]

Monday, 2-18-08

Legs
leg press
warmup 180 x 12 & 200 x 12
240 x 8
260 x 6
280 x 6

Calf press superset bw leg raises (15 rep)
240 x 15
260 x 15
280 x 15

Lunges on Smith machine
60 x 8
80 x 8
80 x 8

Widestance SLDL
60 x 12
80 x 10
90 x 8
110 x 8
80 x 12

Manual hamstring curl and exercise ball hamstring curl
3 sets of 12 reps

nutrtion: high day
Meal 1:
More than a ½ cup oats
1 whole egg
4-5 whites

Meal 2:
1 scoop protein powder w/ dextrose

Meal 3:
3 oz chicken breast
½ cup brown rice
7-8 almonds

Meal 4:
1 cup green beans
1/3 cup sweet potato
4 oz salmon/tilapia

Meal 5:
3 oz chicken breast
½ cup brown rice
7-8 almonds

Meal 6:
1 can tuna
1 cup green beans
½ oz sunflower seeds

[LadyZ]

Tuesday, 2-19-08

Back, abs and cardio
Pullups
warmup bw 6, 8, 10
60 x 10 assisted
50 x 6 (w grip) 6 (c grip)
50 x 6 (w grip) 6 (cl grip)

Seated Cable row on exercise ball
100 x 10
110 x 8
120 x 7
90 x 12

Lat pulldown to chest
80 x 8
90 x 8
80 x 7

One Arm DB row
35 x 8
40 x 6
40 x 6
30 x 10

Bent over row
40 x 10
60 x 8
80 x 6
50 x 10

Cardio - 40 min on eliptical 4.02 miles and 405 calories burned

abs : weighted crunches and rope cable crunches

nutrition: Medium day
Meal 1:
½ cup oats
1 whole egg
4-5 whites

Meal 2:
3 oz chicken breast
½ cup sweet potato
7-8 almonds

Meal 3:
1 can tuna
1/3 cup brown rice
7-8 almonds

Meal 4:
Large Salad (lettuce, tomato, etc.)
3 oz chicken
Oil and vinegar dressing (less than 1 tbspn oil)

Meal 5:
1 cup broccoli
4oz salmon
½ oz sunflower seeds

Meal 6:
Protein powder (for 25 grams)
½-1 tbspn natural PB

[LadyZ]

Wednesday, 2/20/08

Cardio and abs...

50 mins on the eliptical -- 520 calories -- 5.04 miles

nutrition: low day..
Meal 1:
1/3 cup oats
1 whole egg
5 egg whites

Meal 2:
1 scoop whey(30 grams)
½-1 tbspn natural PB

Meal 3:
1 cup broccoli
3 oz chicken breast
7-8 almonds

Meal 4:
1 can of tuna
7-8 almonds

Meal 5:
3.5 oz chicken breast
½ cup broccoli
½ oz sunflower seeds

Meal 6:
Protein powder (enough for 25 grams)
Fish oil or flax oil

So I received an email from my brother in law's fraternity brother that did the under water weighing. This is what he wrote:
As for the results, the %fat derived from skinfolds and the Jackson-Pollack equation (1985) was determined to be 29.7%. As for the hydrodensitometry (UWW), the %fat was 18.3%. Since UWW is the gold standard for measuring total body fat, the value calculated is the most accurate.

:dance2::dance2:

[Thate]

great work z

[LadyZ]

Thank you..

[OLYMPIAN]

mujer del diablo.

[LadyZ]

mujer del diablo.

It seems to me that we are related... hombre del diablo...

Do you approve my progress?...

[OLYMPIAN]

mucho

[LadyZ]

mucho

[LadyZ]

2/21/08

Chest and abs

DB flyes on Incline with a twist
warmup (2x) 20 x 15
22.5 x 11
25 x 10
30 x 9

Flat bench DB Press
25 x 12
30 x 10
35 x 6 (right shoulder was bothering me)

Weighted Pushups superset w/ ATW's (12.5lb db - 10 reps)
25 x 12
35 x 6
35 x 8

DB Pullovers
25 x 10
30 x 8
35 x 6

Abs : weighted crunches on exercise ball, rope cable crunches

Cardio : 40mins on eliptical 4.06 miles and 418 calories burned

nutrition: high day
Meal 1:
More than a ½ cup oats
1 whole egg
4-5 whites

Meal 2:
1 scoop protein powder w/ dextrose

Meal 3:
3 oz chicken breast
½ cup brown rice
7-8 almonds

Meal 4:
1 cup green beans
1/3 cup sweet potato
4 oz salmon/tilapia

Meal 5:
3 oz chicken breast
½ cup brown rice
7-8 almonds

Meal 6:
1 can tuna
1 cup green beans
½ oz sunflower seeds

[OLYMPIAN]

there you go ...sacude sacude..

http://www.youtube.com/watch?v=bKbbZTs8wJM&feature=related

[LadyZ]

i'm stll here...

Yesterday was cardio day and today is my off day.. don't worry i'm not slacking okay