LadyZ training / nutrition log

[LadyZ]

Sunday, 10/7/07

Legs

Regular squat on Smith machine
15 x 60
12 x 80
10 x 90
8 x 110

Plie squat with one dumbbell
15 x 30
12 x 35
10 x 40
8 x 45

Deadlifts
15 x 40
12 x 50
10 x 60
8 x 70

Calf raises on machine
20 reps - 60, 80, 80, 100

Seated Leg Press
15 x 90
12 x 115
10 x 135
8 x 155
6 x 170

Leg extension
15 x 55
12 x 65
10 x 65
8 x 75

Leg curl
15 x 50
12 x 60
10 x 65
8 x 75

Lunges
walking - 3 set 1/15lb and 2/20
stationary on step - 1/25

25mins of cardio on the erogometer (sp?) machine... my knee was sore and i didn't want injured it.

Abs - legs raises on mat - regular and slanting (letting my legs go slanted)
reverse crunches... regular and twisting

[ironmaidn]

Awesome work girl! I think we all did legs yesterday! Ha ha. Cool routine! :headbange

[LadyZ]

Awesome work girl! I think we all did legs yesterday! Ha ha. Cool routine! :headbange

Yeah... my goal is to go heavier on my legs but safely. i don't want to get hurt.

[ironmaidn]

Yeah... my goal is to go heavier on my legs but safely. i don't want to get hurt.

Do you use a belt or knee wraps or anything? Just take your time going heavier. Everybody gets results a different way. Going heavy is not always the answer for some body types.

[LadyZ]

Do you use a belt or knee wraps or anything? Just take your time going heavier. Everybody gets results a different way. Going heavy is not always the answer for some body types.

No I don't ... i need to look around over here to see where they sell... maybe modell's or paragon sports... I know it's not the answer but i do need to work on my legs more... maybe next month i change my workout shedule and plan.. Gracias..

[ironmaidn]

My previous trainer weaned me off the belt. Said it would make my core stronger if I did not use it. I also used to use knee wraps. Weaned off those as well. However, once my squats go over 200lb I belt up regardless. I had low back surgery, it is not worth the risk. Knee wraps I will save for my return to power lift'n in my 40's. Ha ha...

[LadyZ]

My previous trainer weaned me off the belt. Said it would make my core stronger if I did not use it. I also used to use knee wraps. Weaned off those as well. However, once my squats go over 200lb I belt up regardless. I had low back surgery, it is not worth the risk. Knee wraps I will save for my return to power lift'n in my 40's. Ha ha...

i had knee surgery... and i dont want to have it again... I wantto do about 200lb on squats and leg presses... Powerlifting is also an option for me

[LadyZ]

Thursday, 10/11/07

Back

Assisted Pullups
70lb x 8reps
70lb x 8
60 x 6

Hyperextension superset with weighted side crunches
4 set 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 8

Back Shrugs
30 x 15
30 x 12
30 x 12

Seated Row with Wide bar handle
70 x 8
70 x 7
60 x 10

Incline Bench Pull
60 x 8
60 x 8
60 x 6

30 mins of Cardio - HITT method
abs... weighted side crunches, bicycle, rope crunches

[LadyZ]

Friday, 10/12/07
Shoulders
Arnold Press
25 x 8reps
25 x 7
25 x 7
Side lateral raise
22.5 x 8
25 x 8
25 x 8
Front Raise
22.5 x 8
25 x 8
25 x 8
Bradford/Rocky Presses (freaking hard.. UGH!!)
45 x 6
45 x 7
45 x 6
Bent Over Side Lateral Raise
22.5 x 8
22.5 x 8
22.5 x 8
Shrugs
45 x 8
45 x 8
50 x 6
Abs - regular crunches, bicycle, leg raises and on bosu ball
30 mins of Cardio - HITT mode - 3.90 miles and burn 410 calories

[Haven68rs]

wow looks good Z! The thought of keeping it easy to prevent further injury to your knee I can completely understand. I've heard a few people talk about knee wraps for use during your legday. Have you thought of using a simple neoprene pressure support? I put one on ahwile back when I got tendonitis on my left elbow. I began to love how it helped my elbow warm up and prevented any injury. I'm sure the pressure helped as well but the warming up of the area seemed the best benefit to me. My elbow is fine now but I still use the wrap maybe prevention is the best policy sometimes?

[LadyZ]

wow looks good Z! The thought of keeping it easy to prevent further injury to your knee I can completely understand. I've heard a few people talk about knee wraps for use during your legday. Have you thought of using a simple neoprene pressure support? I put one on ahwile back when I got tendonitis on my left elbow. I began to love how it helped my elbow warm up and prevented any injury. I'm sure the pressure helped as well but the warming up of the area seemed the best benefit to me. My elbow is fine now but I still use the wrap maybe prevention is the best policy sometimes?

thank you... Neoprene pressure support??? never heard of that... I'm going to look into... i had a knee wrap... the one that supports the knee cap but the velcro started to wear off.

[Haven68rs]

I always hated those velcro ones. Ahwile back my knee decided to double in size for a week. Kinda a freak thing but I went out looking for a knee bandage and had to look around for one that mimiced an elbow support (no velcro). I think these can be made with entirely too much. Just enough neoprene to put the pressure and warm the area without any straps is perfect. I even hate the ones with the kneehole cutout but its hard to find a good one molded right. Gluck!

[LadyZ]

Saturday, 10/13/07
Arms

Cable Curls
50 x 8
50 x 8
60 x 8

Cable Rope Overhead Extension
40 x 8
45 x 8
45 x 8

Barbell Curls lying against Bench
40 x 8
40 x 8
40 x 8

Decline Close Grip Bench Skull Crusher
40 x 8
40 x 7
40 x 7

DB Curls
20 x 7
20 x 7
20 x 7

JM Press
40 x 8
40 x 8
40 x 8

21s 3 Set (2 sets-25lb bb and 1 set - 30lb bb)

Tricep dip
60 x 8
50 x 8
40 x 8

30 mins of Cardio - HITT mode
Abs on Swiss ball and stretch

[LadyZ]

Sunday, 10/14/07
Legs

Front squat on the Smith machine
45 (1 plate each side) x 8
65 X 8
65 x 8

standing calf raises (machine)
120 x 15 drop to 100.. did 15reps quickly
120 x 15 drop to 100
140 x 15 drop to 120

seated leg press machine
180 x 8
180 x 8
170 x 8

leg extension
70 x 8
70 x 8
80 x 8

leg curl
75 x 8
90 x 8
90 x 8

walking lunges 2 sets with 20lb dbs
standing lunges 2 sets 1 - 25lbs, 1 - 15lb

30 mins of cardio
abs and stretch with foam roll

[LadyZ]

Tuesday, 10/16/07

chest and tri's

Incline DB Press
35 x 7
30 x 8
30 x 8

Chest press on Smith machine
25 x 8
35 x 8
35 x 8

Pullover
30 x 10
35 x 8
35 x 8

chest Flyes
30 x 8
25 x 8
25 x 8

Overhead extension
50 x 8
60 x 8
60 x 10

Dips on Bench
3 set of 15

Rope crunches
1 set of 20 - 70lb
2 sets of 20 - 80lb