LadyZ training / nutrition log

[LadyZ]

Saturday, 9/22/07
Arms

Warmup on the Arc Trainer for seven minutes.

DB Curls
15 x 12.5
12 x 12.5
10 x 15
10 x 15
8 x 17.5

Pushups (Close Tricep Position)
4 sets of 15 reps

Barbell Curls
15 x 25
12 x 25
10 x 30
10 x 35
8 x 35

Cable Rope overhead tricep extension
12 x 25
10 x 30
8 x 30
8 x 35

Cable curls
15 x 30
12 x 35
10 x 40
8 x 45

Tricep Pushdown (cable attachment)
15 x 25
12 x 30
10 x 35
8 x 45

3 Sets of 21's - 1 set 12.5lbs and 2 set 10lb dbs

Tricep dip (new machine)
12 x 100
10 x 90
8 x 90
8 x 90

Abs - Rope Crunches - 4 sets of 15 reps
Swiss balls
obliques side cruches with 20lb

30 min of Cardio on the Arc trainer... i hate it ... i miss the other cardio machine at the other gym

[Yettamae]

I feel like such a weaking to you, girl! :BP: You rock! :headbange Keep up the good work!

[LadyZ]

I feel like such a weaking to you, girl! :BP: You rock! :headbange Keep up the good work!

Thanks for the compliment... you look fabulous too... i'm striving to get the definition that you have... you are one of the girls from here that i look up to...

[LadyZ]

Sunday, 9/23/07

Legs

Warm-up on the arc trainer for seven minutes


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

Calf Raises (machine)
20 x 60
20 x 80
20 x 80
20 x 100

Seated leg press
15 x 80
12 x 100
10 x 120
8 x 130
8 x 140

Leg extension
12 x 50
10 x 60
8 x 65
6 x 70

Leg curl
12 x 40
10 x 50
8 x 60
6 x 70

walking lunges
20 x 15db
20 x 20
20 x 20
20 x 15

crunches on abs machine
30 mins of cardio

[Yettamae]

Thanks for the compliment... you look fabulous too... i'm striving to get the definition that you have... you are one of the girls from here that i look up to...

Aw, thanx girl.

[SarahPT]

oh, someone else who does bradford presses. Those are awesome!

[LadyZ]

oh, someone else who does bradford presses. Those are awesome!

Yeah... I saw them in bb.com and I want to try them out on my shoulder day... it was a good workout... i soo sore yesterday ... i'm going to keep it in my workout...

[Yettamae]

Yeah... I saw them in bb.com and I want to try them out on my shoulder day... it was a good workout... i soo sore yesterday ... i'm going to keep it in my workout...

I wish I could do them. I get arthiritis in my shoulders and I have problems doing behind the neck, opposed to in front presses. I wish I could do them. I would be doing them all the time because I am a huge Rocky fan! Rocky! Rocky! Rocky!

[LadyZ]

I wish I could do them. I get arthiritis in my shoulders and I have problems doing behind the neck, opposed to in front presses. I wish I could do them. I would be doing them all the time because I am a huge Rocky fan! Rocky! Rocky! Rocky!

Then I will continue doing them just for you...

[Yettamae]

Then I will continue doing them just for you...

Aw, thanx girl! lol You rock! :headbange It's one of my favorite exercises even though I have never done it. I know it's pretty pathetic.

[LadyZ]

Aw, thanx girl! lol You rock! :headbange It's one of my favorite exercises even though I have never done it. I know it's pretty pathetic.

It's not pathetic I can't do the Hack Squat... i have arthritis on my right knee.

[Yettamae]

It's not pathetic I can't do the Hack Squat... i have arthritis on my right knee.

Haha! We both are all jacked up. I have a bum shoulder and you have a bum knee! lol But it's all good girl

[LadyZ]

Haha! We both are all jacked up. I have a bum shoulder and you have a bum knee! lol But it's all good girl

Maybe we should form a club in here... with me, you and the other girls that jacked up... lol

[Yettamae]

Maybe we should form a club in here... with me, you and the other girls that jacked up... lol

LMAO...We should!

[CTri17]

Maybe we should form a club in here... with me, you and the other girls that jacked up... lol

There would be alot of us in that group let me tell you we might have the biggest club on the board haha