Weight :
BF:
Thigh 24
Waist: 30
Hips: 32
Sunday, December 6, 2009
Thursday, November 26, 2009
11/26/09
Ran 45 min at 6mph
Legs-
extension- 155 lbs x 12 x 3
Leg Press- 130 lbs x 14, 150 x 12, 170 x 10, 210 x 8, 230 x 6.
ham curl (single leg curl so lbs for one leg curls)- 60 lbs x 12, 70 x 10, 80 lbs x 8, 90 lbs x 4
step ups- none as knee started to hurt
calf raise- 160 lbs x 12, 180 x 10, 200 x8 x 2
Lunge Walk: 25 lbs x
Ab work
Got really frustrated today over my lack of progress. I mean still the same and actually gained some muscle but the fat is still there and upsetting me. I seem to be stuck and its getting very draining to keep working out so hard for nothing.
Legs-
extension- 155 lbs x 12 x 3
Leg Press- 130 lbs x 14, 150 x 12, 170 x 10, 210 x 8, 230 x 6.
ham curl (single leg curl so lbs for one leg curls)- 60 lbs x 12, 70 x 10, 80 lbs x 8, 90 lbs x 4
step ups- none as knee started to hurt
calf raise- 160 lbs x 12, 180 x 10, 200 x8 x 2
Lunge Walk: 25 lbs x
Ab work
Got really frustrated today over my lack of progress. I mean still the same and actually gained some muscle but the fat is still there and upsetting me. I seem to be stuck and its getting very draining to keep working out so hard for nothing.
11/25/09
No cardio. Stomach pains for some reason.
Back and Shoulders:
Reverse Close Grip Lat: 100 x14, 115 x12, 115 x 10, 115 x 8, 130 x 6
Seated Row: 105 x 10 x 3
Pull Ups (assisted wts): 55 x12 x 3
Deadlifts: 60lbs x 10, 60lbs x 8x3 (hurt my back somehow prior to this workout)
Upright Row: 50 x 12, 50 x 10, 60 x 8, 60 x 8
Front Raise: 15lbs
Ab work completed
Back and Shoulders:
Reverse Close Grip Lat: 100 x14, 115 x12, 115 x 10, 115 x 8, 130 x 6
Seated Row: 105 x 10 x 3
Pull Ups (assisted wts): 55 x12 x 3
Deadlifts: 60lbs x 10, 60lbs x 8x3 (hurt my back somehow prior to this workout)
Upright Row: 50 x 12, 50 x 10, 60 x 8, 60 x 8
Front Raise: 15lbs
Ab work completed
11/23/09 and 11/24/09
11/23- Ran 40 min at 6.5 mph
After school meeting. Couldnt get to gym
Took off for 11/24 (meetings and getting my son to his dad's house). Also overslept in the morning so didnt get run in.
After school meeting. Couldnt get to gym
Took off for 11/24 (meetings and getting my son to his dad's house). Also overslept in the morning so didnt get run in.
11/19/09
Ran 45 min at 6mph
Legs-
extension- 155 lbs x 12 x 3
Leg Press- 130 lbs x 14, 150 x 12, 170 x 10, 190 x 8, 210 x 6.
ham curls (single leg curl so lbs are for one leg curls)- 55 lbs x 12, 65 x 10, 75 lbs x 8, 85 lbs x 5
step ups- 60 lbs x 15 x 2
calf raise- 160 lbs x 12, 180 x 10, 200 x8 x 2
Legs-
extension- 155 lbs x 12 x 3
Leg Press- 130 lbs x 14, 150 x 12, 170 x 10, 190 x 8, 210 x 6.
ham curls (single leg curl so lbs are for one leg curls)- 55 lbs x 12, 65 x 10, 75 lbs x 8, 85 lbs x 5
step ups- 60 lbs x 15 x 2
calf raise- 160 lbs x 12, 180 x 10, 200 x8 x 2
Wednesday, November 18, 2009
11/18/09
Jumped rope for 20 min.
Back and Shoulders:
Reverse Close Grip Lat: 70 x14, 85 x12, 100 x 10, 115 x 8, 130 x 6
Seated Row: 90 x 10 x 3
Pull Ups (assisted wts): 70 x12 x 3
Deadlifts: 80lbs x 10, 80lbs x 8x3
Upright Row: 40 x 12, 40 x 10, 60 x 8, 60 x 8
Front Raise: 15lbs
Feeling a bit low today. Someone at the gym made a comment that I looked like I gained weight recently and my son said the same thing. I have been trying to hard to take this extra 10 stupid pounds off to no avail it is really beating on me. I am starting to get very frustrated but I am trying to remain calm. It just seems like I am never going to get there and its depressing me because I have been trying for over a year to lose 10 stupid pounds of fat. I almost want to just stop eating all together but I also dont want to lose my hard earned muscle either.
Back and Shoulders:
Reverse Close Grip Lat: 70 x14, 85 x12, 100 x 10, 115 x 8, 130 x 6
Seated Row: 90 x 10 x 3
Pull Ups (assisted wts): 70 x12 x 3
Deadlifts: 80lbs x 10, 80lbs x 8x3
Upright Row: 40 x 12, 40 x 10, 60 x 8, 60 x 8
Front Raise: 15lbs
total: 1,140 | fat: 32.7 | carb: 92.6 | protein: 125.1 |
Feeling a bit low today. Someone at the gym made a comment that I looked like I gained weight recently and my son said the same thing. I have been trying to hard to take this extra 10 stupid pounds off to no avail it is really beating on me. I am starting to get very frustrated but I am trying to remain calm. It just seems like I am never going to get there and its depressing me because I have been trying for over a year to lose 10 stupid pounds of fat. I almost want to just stop eating all together but I also dont want to lose my hard earned muscle either.
11/17/09
Chest and Arms
Flat bench DB Press: 25lbs x 14, 25lbs x 12, 25lbs x 10, 30lbs x 8, 30lbs x 6
Incline Bar: 35lbs x 10, 50lbs x8x2
Chest Press: 80lbs x 10 x 3
Bar Curl: 40lbs x 12, 40lbs x 10, 50lbs x 7 x2
Tri Rope: 27.5lbs x12, 27.5lbs x10, 32.5lbs x 8x2
Seated DB Curl: 20lbs x 8x4
Tri Dip: 3 set to failure (got in 30 first time, 20 second time, 18 third time)
60 min HIIT (sparring), 30 min run 6.5 mph
Split machine
Flat bench DB Press: 25lbs x 14, 25lbs x 12, 25lbs x 10, 30lbs x 8, 30lbs x 6
Incline Bar: 35lbs x 10, 50lbs x8x2
Chest Press: 80lbs x 10 x 3
Bar Curl: 40lbs x 12, 40lbs x 10, 50lbs x 7 x2
Tri Rope: 27.5lbs x12, 27.5lbs x10, 32.5lbs x 8x2
Seated DB Curl: 20lbs x 8x4
Tri Dip: 3 set to failure (got in 30 first time, 20 second time, 18 third time)
60 min HIIT (sparring), 30 min run 6.5 mph
Split machine
total 1,145 | fat 35.8 | carb: 85.4 | protein: 120.2 |
11/16/09
Legs-
extension- 165 x 12x2, 155 lbs x 12
Leg Press- 130 lbs x 14, 150 x 12, 170 x 10, 190 x 8, 210 x 6.
ham curls (single leg curl so lbs are for one leg curls)- 55 lbs x 12, 65 x 10, 75 lbs x 8, 85 lbs x 5
step ups- 60 lbs x 15 x 2
calf raise- 160 lbs x 12, 180 x 10, 200 x8 x 2
Walking Lungs-
HIIT: Sparring/Bagwork 30 min
extension- 165 x 12x2, 155 lbs x 12
Leg Press- 130 lbs x 14, 150 x 12, 170 x 10, 190 x 8, 210 x 6.
ham curls (single leg curl so lbs are for one leg curls)- 55 lbs x 12, 65 x 10, 75 lbs x 8, 85 lbs x 5
step ups- 60 lbs x 15 x 2
calf raise- 160 lbs x 12, 180 x 10, 200 x8 x 2
Walking Lungs-
HIIT: Sparring/Bagwork 30 min
Tuesday, November 17, 2009
Friday, November 13, 2009
11/12/09
Back and Shoulders:
Reverse Close Grip Lat: 70 x14, 85 x12, 100 x 10, 115 x 8, 130 x 4
Seated Row: 75 x 10, 90x 10 x 2
Pull Ups (assisted wts): 70 x12 x 2, 55 x 12
Deadlifts: 70lbs x 10, 70lbs x 8x3
Upright Row: 40 x 12, 40 x 10, 60 x 8, 60 x 8
Front Raise: 15lbs
Ran 6.5 mph for 30 min
Reverse Close Grip Lat: 70 x14, 85 x12, 100 x 10, 115 x 8, 130 x 4
Seated Row: 75 x 10, 90x 10 x 2
Pull Ups (assisted wts): 70 x12 x 2, 55 x 12
Deadlifts: 70lbs x 10, 70lbs x 8x3
Upright Row: 40 x 12, 40 x 10, 60 x 8, 60 x 8
Front Raise: 15lbs
Ran 6.5 mph for 30 min
11/11/09
Chest and Arms
Flat bench DB Press: 25lbs x 14, 25lbs x 12, 25lbs x 10, 30lbs x 8, 30lbs x 6
Incline Bar: 35lbs x 10, 50lbs x8x2
Chest Press: 80lbs x 12 x 3
Bar Curl: 40lbs x 12, 40lbs x 10, 50lbs x 7 x2
Tri Rope: 27.5lbs x12, 27.5lbs x10, 32.5lbs x 8x2
Seated DB Curl: 20lbs x 8x3
Tri Dip: 3 set to failure (got in 30 first time, 20 second time, 18 third time)
Abs
HIIT (bag work)
Split machine
11/10/09
Legs-
extension- 165 x 12x2, 155 lbs x 12
Leg Press- 110 lbs x 14, 130 x 12, 150 x 10, 170 x 8, 190 x 6.
ham curls (single leg curl so lbs are for one leg curls)- 55 lbs x 12, 65 x 10, 75 lbs x 8, 80 lbs x 5
step ups- 50 lbs x 15 x 2
calf raise- 140 lbs x 12, 160 x 10, 180 x8 x 2
Walking Lungs-
Ran 6.5 mph for 30min, 6 mph for 15 min
extension- 165 x 12x2, 155 lbs x 12
Leg Press- 110 lbs x 14, 130 x 12, 150 x 10, 170 x 8, 190 x 6.
ham curls (single leg curl so lbs are for one leg curls)- 55 lbs x 12, 65 x 10, 75 lbs x 8, 80 lbs x 5
step ups- 50 lbs x 15 x 2
calf raise- 140 lbs x 12, 160 x 10, 180 x8 x 2
Walking Lungs-
Ran 6.5 mph for 30min, 6 mph for 15 min
Friday, November 6, 2009
11/4/09
Ran 30 minutes at 6.5 mph
Legs-
extension- 165 x 12, 155 lbs x 12, 150 x 12 x 2
Leg Press- 110 lbs x 14, 130 x 12, 150 x 10, 170 x 8, 190 x 6.
ham curls (used single leg curl so lbs are for one leg curls)- 50 lbs x 12, 60 x 10, 70 lbs x 8,
80 lbs x 5
step ups- 50 lbs x 15 x 2
calf raise- 140 lbs x 12, 160 x 10, 180 x8 x 2
Walking Lungs-
Legs-
extension- 165 x 12, 155 lbs x 12, 150 x 12 x 2
Leg Press- 110 lbs x 14, 130 x 12, 150 x 10, 170 x 8, 190 x 6.
ham curls (used single leg curl so lbs are for one leg curls)- 50 lbs x 12, 60 x 10, 70 lbs x 8,
80 lbs x 5
step ups- 50 lbs x 15 x 2
calf raise- 140 lbs x 12, 160 x 10, 180 x8 x 2
Walking Lungs-
11/2/09
Ran 30 min at 6.5 mph
No weights (busy at work and couldnt get out early enough)
I am only getting in 30 minute runs as I cannot get up at 4:30am. 5 is the earliest (I tried earlier) but I cannot get in the 45 minutes before work. I have also tried to get it in after but I get too side tracked so I have to push in those last 15 minutes.
No weights (busy at work and couldnt get out early enough)
I am only getting in 30 minute runs as I cannot get up at 4:30am. 5 is the earliest (I tried earlier) but I cannot get in the 45 minutes before work. I have also tried to get it in after but I get too side tracked so I have to push in those last 15 minutes.
Thursday, October 29, 2009
10/29/09
Day off- parent/teacher conference so I had to stay at school for ever!! Too tired to run this morning. Getting drained by waking up at 5am when I am going to bed at 11pm because I have so much work to catch up on being a new teacher when the teacher before left NOTHING!! Ate a little too many carbs because I thought the limit was 80 not 60 grams. Getting used to the new macros sucks esp when I am functioning on overdrive and not even thinking. Only ate 70 grams though.
10/28/09
Ran 30 min at 6 mph
Got caught in school work and couldnt finish up workout plus hockey practice that I forgot about.
Got caught in school work and couldnt finish up workout plus hockey practice that I forgot about.
Tuesday, October 27, 2009
10/27/09
Plan B workouts now:
Legs Day
extension- 165 x 12, 160 lbs x 11, 155 x 12 x 2
Leg Press- 90 lbs x 14, 110 x 12, 130 x 10, 150 x 8, 170 x 6.
ham curls (used single leg curl so lbs are for one leg curls)- 50 lbs x 12, 60 x 10, 70 lbs x 8,
80 lbs x 5
sumo squats- 70 lbs x 15 reps x 4 sets
step ups- 50 lbs x 15 x 2
calf raise- 140 lbs x 12, 160 x 10, 180 x8 x 2
Walking Lungs-
Worked abs.
Steady state cardio at 6 mph, 45 min run.
Legs Day
extension- 165 x 12, 160 lbs x 11, 155 x 12 x 2
Leg Press- 90 lbs x 14, 110 x 12, 130 x 10, 150 x 8, 170 x 6.
ham curls (used single leg curl so lbs are for one leg curls)- 50 lbs x 12, 60 x 10, 70 lbs x 8,
80 lbs x 5
sumo squats- 70 lbs x 15 reps x 4 sets
step ups- 50 lbs x 15 x 2
calf raise- 140 lbs x 12, 160 x 10, 180 x8 x 2
Walking Lungs-
Worked abs.
Steady state cardio at 6 mph, 45 min run.
10/21/09
Chest and Arms
incline DB Press: 20 x 14, 20 x 12, 20 x 10, 25 x 7, 25 x 6
Flat Bench Press: 80 x 10, 95 x 8x 2
chest fly: 75 x 12 x 3
incline DB curl: 15 x 12, 15 x 10, 20 x 8, 20 x 6
Tri Bar Pressdown: 47.5 x 12, 47.5 x 10, 52.5 x 7 x 2 sets
Cable Curl: 42.5 x 10 x 3 sets
Lying Tricep ext: 40 x 10 x 3 sets
Ran 6.5 for 40 min
Abs
incline DB Press: 20 x 14, 20 x 12, 20 x 10, 25 x 7, 25 x 6
Flat Bench Press: 80 x 10, 95 x 8x 2
chest fly: 75 x 12 x 3
incline DB curl: 15 x 12, 15 x 10, 20 x 8, 20 x 6
Tri Bar Pressdown: 47.5 x 12, 47.5 x 10, 52.5 x 7 x 2 sets
Cable Curl: 42.5 x 10 x 3 sets
Lying Tricep ext: 40 x 10 x 3 sets
Ran 6.5 for 40 min
Abs
Wednesday, October 21, 2009
10/20/09
Meals:
1 greek yogurt, honey
2 pork, white potato med.
3 5 egg whites, 1 egg, 1 apple
4 chicken, couscous, salad
5 1 meatball (2 oz)
Back and Shoulders
Pulldown: 70 lbs x 14, 85 x 12, 100 x 10, 105 x 8, 115 x 5
Bent over row: 35 x 10, 45 x8 x2, 50 x8
Deadlifts: 80 lbs x 10 x 3 sets (used barbell).
Rope Pulldown: 50 lbs x 12 x 2 sets, 40 lbs x 12
Shoulder Press: 25 lbs x 12, 25 x 10, 30 lbs x 8, 30 lbs x 6
Lateral Raise: 20 lbs x 10 with 4 sets
Ran 6.5 mph for 40 min
Abs
Stretched
1 greek yogurt, honey
2 pork, white potato med.
3 5 egg whites, 1 egg, 1 apple
4 chicken, couscous, salad
5 1 meatball (2 oz)
Total: 1,256 | fat: 34.4 | carbs: 105.4 | protein: 126.5 |
Back and Shoulders
Pulldown: 70 lbs x 14, 85 x 12, 100 x 10, 105 x 8, 115 x 5
Bent over row: 35 x 10, 45 x8 x2, 50 x8
Deadlifts: 80 lbs x 10 x 3 sets (used barbell).
Rope Pulldown: 50 lbs x 12 x 2 sets, 40 lbs x 12
Shoulder Press: 25 lbs x 12, 25 x 10, 30 lbs x 8, 30 lbs x 6
Lateral Raise: 20 lbs x 10 with 4 sets
Ran 6.5 mph for 40 min
Abs
Stretched
Tuesday, October 20, 2009
10/19/09
Weight: 144
BF 20.1%
Meals
1 oatmeal, whey
2 quinoa, pork
3 greek yogurt, honey
4 whey shake, oatmeal
5 chicken, green peas
Messed up reading totals and did 135 of protein instead of 125.
Legs Day
extension- 165 x 10x2, 165 x 9x1
squats- 90 lbs x 14, 110 x 12, 130 x 10, 150 x 8, 160 x 6.
ham curls (used single leg curl so lbs are for one leg curls)- 50 lbs x 12, 60 x 10, 70 lbs x 8,
80 lbs x 5
sumo squats- 70 lbs x 15 reps x 4 sets
step lunge- 30 lbs x 15 x 2
calf raise- 120 lbs x 15 reps x 2 sets. 140 x 15 x 2
Worked abs.
Steady state cardio at 6.5 mph, 40 min run.
Krav Maga class
BF 20.1%
Meals
1 oatmeal, whey
2 quinoa, pork
3 greek yogurt, honey
4 whey shake, oatmeal
5 chicken, green peas
Total: 1,349 | fat: 31.6 | carb: 133.0 | protein: 136.2 |
Messed up reading totals and did 135 of protein instead of 125.
Legs Day
extension- 165 x 10x2, 165 x 9x1
squats- 90 lbs x 14, 110 x 12, 130 x 10, 150 x 8, 160 x 6.
ham curls (used single leg curl so lbs are for one leg curls)- 50 lbs x 12, 60 x 10, 70 lbs x 8,
80 lbs x 5
sumo squats- 70 lbs x 15 reps x 4 sets
step lunge- 30 lbs x 15 x 2
calf raise- 120 lbs x 15 reps x 2 sets. 140 x 15 x 2
Worked abs.
Steady state cardio at 6.5 mph, 40 min run.
Krav Maga class
Friday, October 16, 2009
10/16/09
Legs Day
extension- 150 x 10, 160 lbs x 10, 165 x 10
squats- 80 lbs x 14, 100 x 12, 120 x 10, 130 x 8, 140 x 6.
ham curls (used single leg curl so lbs are for one leg curls)- 50 lbs x 12, 60 x 10, 70 lbs x 8,
70 lbs x 5
sumo squats- 70 lbs x 15 reps x 4 sets
step lunge- 30 lbs x 15 x 2
calf raise- 120 lbs x 15 reps x 4 sets
Worked abs.
Steady state cardio at 6 mph, 30 min run.
extension- 150 x 10, 160 lbs x 10, 165 x 10
squats- 80 lbs x 14, 100 x 12, 120 x 10, 130 x 8, 140 x 6.
ham curls (used single leg curl so lbs are for one leg curls)- 50 lbs x 12, 60 x 10, 70 lbs x 8,
70 lbs x 5
sumo squats- 70 lbs x 15 reps x 4 sets
step lunge- 30 lbs x 15 x 2
calf raise- 120 lbs x 15 reps x 4 sets
Worked abs.
Steady state cardio at 6 mph, 30 min run.
Thursday, October 15, 2009
10/15/09
Chest and Arms
incline DB Press: 20 x 14, 20 x 12, 20 x 10, 25 x 7, 25 x 6
Flat Bench Press: 80 x 10 x 2 , 95 x 8
chest fly: 70 x 12 x 3
incline DB curl: 15 x 12, 15 x 10, 20 x 8, 20 x 6
Tri Bar Pressdown: 42.5 x 12, 47.5 x 10, 52.5 x 8 x 2 sets
Cable Curl: 42.5 x 10 x 3 sets
Lying Tricep ext: 40 x 10 x 3 sets
Then I decided to eat two chocolate chip cookies at night which added an extra 16 g of fat, 50 extra carbs, 380 extra cal, 4 extra protein g. Stupid cookies.
incline DB Press: 20 x 14, 20 x 12, 20 x 10, 25 x 7, 25 x 6
Flat Bench Press: 80 x 10 x 2 , 95 x 8
chest fly: 70 x 12 x 3
incline DB curl: 15 x 12, 15 x 10, 20 x 8, 20 x 6
Tri Bar Pressdown: 42.5 x 12, 47.5 x 10, 52.5 x 8 x 2 sets
Cable Curl: 42.5 x 10 x 3 sets
Lying Tricep ext: 40 x 10 x 3 sets
total: 1,233 | fat: 33.5 | carbs: 83.9 | protein: 151.3 |
Then I decided to eat two chocolate chip cookies at night which added an extra 16 g of fat, 50 extra carbs, 380 extra cal, 4 extra protein g. Stupid cookies.
10/14/09
Back and Shoulders
Pulldown: 60 lbs x 14, 75 x 12, 90 x 10, 95 x 8, 105 x 6
Bent over row: 35 x 10, 45 x8 x2, 50 x8
Deadlifts: 70 lbs x 10 x 3 sets (used barbell).
Rope Pulldown: 45 lbs x 12 x 2 sets, 35 lbs x 12
Shoulder Press: 20 lbs x 12, 20 x 10, 25 lbs x 8, 25 lbs x 6 (couldnt get the 30s up)
Lateral Raise: 20 lbs x 10 with 4 sets (tried the 25 lbs but could only pop out 6)
Ran 6 mph for 30 min
Abs
Medium Carb Day
Pulldown: 60 lbs x 14, 75 x 12, 90 x 10, 95 x 8, 105 x 6
Bent over row: 35 x 10, 45 x8 x2, 50 x8
Deadlifts: 70 lbs x 10 x 3 sets (used barbell).
Rope Pulldown: 45 lbs x 12 x 2 sets, 35 lbs x 12
Shoulder Press: 20 lbs x 12, 20 x 10, 25 lbs x 8, 25 lbs x 6 (couldnt get the 30s up)
Lateral Raise: 20 lbs x 10 with 4 sets (tried the 25 lbs but could only pop out 6)
Ran 6 mph for 30 min
Abs
Medium Carb Day
total 1,370 | fat 33.6 | carb 120.6 | protein: 149.8 |
Tuesday, October 13, 2009
10/13/09
Legs Day
extension- 140 x 10, 135 lbs x 10 x 2 sets
squats- 70 lbs x 14, 90 x 12, 110 x 10, 120 x 8, 130 x 6.
ham curls (used single leg curl so lbs are for one leg curls)- 45 lbs x 12, 55 x 10, 65 lbs x 8,
65 lbs x 5
sumo squats- 60 lbs x 12 reps x 4 sets
step lunge- 25 lbs x 15 x 2
calf raise- 120 lbs x 15 reps x 4 sets
Worked abs.
Steady state cardio at 6 mph, 30 min run. Tried to do HIIT but couldnt get through. Lungs burned.
Meal 1: oatmeal and whey
Meal 2: 4 oz chicken, weight watchers bread, slice mozzarella
Meal 3: 4 oz chicken, 1 c. grapes, .5 c ice cream
Meal 4: 4 oz chicken, pancake (just mix with water).
Meal 5: 4 oz chicken cutlet, 1 slice mozzarella, 1 cup lettuce
Got really winded today. Lungs burned but pushed to the end. I feel like its not enough cardio but I am sticking with the plan. I feel less defined.
extension- 140 x 10, 135 lbs x 10 x 2 sets
squats- 70 lbs x 14, 90 x 12, 110 x 10, 120 x 8, 130 x 6.
ham curls (used single leg curl so lbs are for one leg curls)- 45 lbs x 12, 55 x 10, 65 lbs x 8,
65 lbs x 5
sumo squats- 60 lbs x 12 reps x 4 sets
step lunge- 25 lbs x 15 x 2
calf raise- 120 lbs x 15 reps x 4 sets
Worked abs.
Steady state cardio at 6 mph, 30 min run. Tried to do HIIT but couldnt get through. Lungs burned.
total: 1,461 | fat: 35.5 | carb: 137.5 | protein: 156.5 |
Meal 1: oatmeal and whey
Meal 2: 4 oz chicken, weight watchers bread, slice mozzarella
Meal 3: 4 oz chicken, 1 c. grapes, .5 c ice cream
Meal 4: 4 oz chicken, pancake (just mix with water).
Meal 5: 4 oz chicken cutlet, 1 slice mozzarella, 1 cup lettuce
Got really winded today. Lungs burned but pushed to the end. I feel like its not enough cardio but I am sticking with the plan. I feel less defined.
Monday, October 12, 2009
10/12/09
Beginning week 3 (week 2 of actually doing something since I was sick last week).
Steady state cardio: Ran at 6 mph for 30 min (started sweating like crazy at 5 min).
Krav Maga class at night.
Low Carb day
Meal 1: oatmeal and whey
Meal 2: wheat wrap and turkey
Meal 3: fat free cottage cheese and cheerios
Meal 4: flank steak and grapes
Steady state cardio: Ran at 6 mph for 30 min (started sweating like crazy at 5 min).
Krav Maga class at night.
Low Carb day
Meal 1: oatmeal and whey
Meal 2: wheat wrap and turkey
Meal 3: fat free cottage cheese and cheerios
Meal 4: flank steak and grapes
total: 1,135 | fat: 24.7 | carbs: 90 | protein: 150.3 |
Sunday, October 11, 2009
This week was a wash. Lungs got really bad then my 7 yr old came down with the same thing. I know the bronchitis will be there for awhile but feeling better overall. Sinuses still suck. Will be starting all over tomorrow but starting with a run only since 7 yr old is off from school and also house ridden so no gym. Will start the low day of Carb cycling. Eating was off this week. More of in a hardy ate kind of way.
Thursday, October 8, 2009
10/8/09
Chest and Arms
incline DB Press: 20 x 14, 20 x 12, 20 x 10, 25 x 8, 25 x 6
Flat Bench Press: 80 x 10, 95 x 8 x 2 sets
chest fly: 70 x 12, 70 x 12, 65 x 12
incline DB curl: 15 x 12, 15 x 10, 20 x 8, 20 x 6
Tri Bar Pressdown: 37.5 x 12, 42.5 x 10, 47.5 x 8 x 2 sets
Cable Curl: 42.5 x 10 x 3 sets
Lying Tricep ext: 40 x 10 x 3 sets
Weighted Ab workout
Going to try to run later.
Medium Carb day today
incline DB Press: 20 x 14, 20 x 12, 20 x 10, 25 x 8, 25 x 6
Flat Bench Press: 80 x 10, 95 x 8 x 2 sets
chest fly: 70 x 12, 70 x 12, 65 x 12
incline DB curl: 15 x 12, 15 x 10, 20 x 8, 20 x 6
Tri Bar Pressdown: 37.5 x 12, 42.5 x 10, 47.5 x 8 x 2 sets
Cable Curl: 42.5 x 10 x 3 sets
Lying Tricep ext: 40 x 10 x 3 sets
Weighted Ab workout
Going to try to run later.
Medium Carb day today
Wednesday, October 7, 2009
10/6/09
Legs Day
extension- 150 x 10, 155 lbs x 10 x 2 sets
squats- 50 lbs x 14, 60 x 12, 70 x 10, 80 x 8, 95 x 6.
ham curls (used single leg curl so lbs are for one leg curls)- 45 lbs x 12, 55 x 10, 65 lbs x 8,
70 lbs x 5
sumo squats- 60 lbs x 12 reps x 4 sets
step lunge- knee aggrevated too much so didnt do
calf raise- 120 lbs x 15 reps x 4 sets
ran for 30 min at 5.5 mph
Workout was a WORKOUT with this chest cold. Seemed to take forever to get through it. Started sweating from the first rep. It was one of those sick sweat feelings where you sweat but more because you feel sick then bc you are working so hard.
Ate good. Highcarb days for legs
Meals:
1: cheerios with soy ff milk
2: protein pancake (basically pancake mix, protein powder and water).
3: half cup soy beans, whole wheat wrap with grilled chicken breast and pepper
4: 4 oz chicken, bite italian sausage, dry cheerios
5: nectarine, tea with honey
extension- 150 x 10, 155 lbs x 10 x 2 sets
squats- 50 lbs x 14, 60 x 12, 70 x 10, 80 x 8, 95 x 6.
ham curls (used single leg curl so lbs are for one leg curls)- 45 lbs x 12, 55 x 10, 65 lbs x 8,
70 lbs x 5
sumo squats- 60 lbs x 12 reps x 4 sets
step lunge- knee aggrevated too much so didnt do
calf raise- 120 lbs x 15 reps x 4 sets
ran for 30 min at 5.5 mph
Workout was a WORKOUT with this chest cold. Seemed to take forever to get through it. Started sweating from the first rep. It was one of those sick sweat feelings where you sweat but more because you feel sick then bc you are working so hard.
Ate good. Highcarb days for legs
total 1402 | fat 34.1 | carbs 153.1 | protein 142.5 |
Meals:
1: cheerios with soy ff milk
2: protein pancake (basically pancake mix, protein powder and water).
3: half cup soy beans, whole wheat wrap with grilled chicken breast and pepper
4: 4 oz chicken, bite italian sausage, dry cheerios
5: nectarine, tea with honey
Monday, October 5, 2009
10/4- 10/5
10/4/09- took the day off as I was exhausted from yesterday and today's schedule was not any better: yesterday and today began with 5 am hockey games for my son, yesterday had a double header hockey game so we had one later in the day followed by practice at the NHL stadium for the team doing to flag opener for the opening game for the NHL team, followed by watching the game, followed by getting up early again for 5 am game, followed by soccer and errands.
Food was off today (had some cookies and icecream). Yesterday only had 3 meals but didnt really eat much then either
10/5/09- Getting sick, asthma bad. Feel knocked out. Slept all day.
Meals:
1- oatmeal, unprocessed bran, whey
2- whey mixed with vanilla ice cream
3- whey shake with vanilla ice cream (throat hurts bad seem to be able to swallow ice cream)
4- will be attempting roast pork and salad for dinner.
Food was off today (had some cookies and icecream). Yesterday only had 3 meals but didnt really eat much then either
10/5/09- Getting sick, asthma bad. Feel knocked out. Slept all day.
Meals:
1- oatmeal, unprocessed bran, whey
2- whey mixed with vanilla ice cream
3- whey shake with vanilla ice cream (throat hurts bad seem to be able to swallow ice cream)
4- will be attempting roast pork and salad for dinner.
Saturday, October 3, 2009
10/3/09
Stats update:
Weight 144
BF: 20.6%
Thighs: 24 inches
Waist: 29
Hips: 32
Hate the increase. Very Frustrated but will give it time.
Day off from working out.
Weight 144
BF: 20.6%
Thighs: 24 inches
Waist: 29
Hips: 32
Hate the increase. Very Frustrated but will give it time.
Day off from working out.
10/2/09
Legs Day
extension- 150 lbs x 10 x 3 sets
squats- 50 lbs x 3 reps then knee went out and couldnt finish. too much pain
ham curls (used single leg curl so lbs are for one leg curls)- 40 lbs x 12, 50 x 10, 60 lbs x 8,
70 lbs x 5
sumo squats- 55 lbs x 12 reps x 4 sets
step lunge- 20 lbs x 15, 20 lbs x 11 plus 4 body weight only (knee aggrevated too much)
calf raise- 120 lbs x 15 reps x 4 sets
stretched, did abs for 5 minutes
Steady state cardio ran for 30 min at 6 mph.
Will fill in food.
extension- 150 lbs x 10 x 3 sets
squats- 50 lbs x 3 reps then knee went out and couldnt finish. too much pain
ham curls (used single leg curl so lbs are for one leg curls)- 40 lbs x 12, 50 x 10, 60 lbs x 8,
70 lbs x 5
sumo squats- 55 lbs x 12 reps x 4 sets
step lunge- 20 lbs x 15, 20 lbs x 11 plus 4 body weight only (knee aggrevated too much)
calf raise- 120 lbs x 15 reps x 4 sets
stretched, did abs for 5 minutes
Steady state cardio ran for 30 min at 6 mph.
Will fill in food.
total 1,409 | fat 31.6 | carbs 150.0 | protein 160.2 |
Friday, October 2, 2009
10/1/09
Back and Shoulders
Pulldown: 55 lbs x 14, 70 x 12, 85 x 10, 105 x 6
Bent over row:
Deadlifts: 60 lbs x 10 x 3 sets (used barbell plus blistered hands from Kali. could have gone heavier).
Rope Pulldown: 40 lbs x 12 x 2 sets, 45 lbs x 12
Shoulder Press: 20 lbs x 12, 20 x 10, 25 lbs x 8, 25 lbs x 6 (couldnt get the 30s up)
Lateral Raise: 20 lbs x 10 with 4 sets (tried the 25 lbs but could only pop out 6)
HIIT
will add in foods later but totals for food:
Pulldown: 55 lbs x 14, 70 x 12, 85 x 10, 105 x 6
Bent over row:
Deadlifts: 60 lbs x 10 x 3 sets (used barbell plus blistered hands from Kali. could have gone heavier).
Rope Pulldown: 40 lbs x 12 x 2 sets, 45 lbs x 12
Shoulder Press: 20 lbs x 12, 20 x 10, 25 lbs x 8, 25 lbs x 6 (couldnt get the 30s up)
Lateral Raise: 20 lbs x 10 with 4 sets (tried the 25 lbs but could only pop out 6)
HIIT
will add in foods later but totals for food:
Total | 1,225 | fat 36.2 | carbs 88.0 | protein 143.8 |
Wednesday, September 30, 2009
9/30/2009
Chest and Arms
incline DB Press:
Flat Bench Press: 80 x 10, 95 x 8 x 2 sets
chest fly: 60 x 12, 65 x 12, 70 x 10 with last 2 reps at 65
incline DB curl:
Tri Bar Pressdown: 37.5 x 12, 37.5 x 10, 42.5 x 8 x 2 sets
Cable Curl: 37.5 x 10 x 3 sets
Lying Tricep ext: 35 x 10 x 3 sets
Abs
HIIT
drank 4.5 liters water
Meals:
1 1/2 c. oatmeal, whey
2 greek yogurt and 1 c. cheerios
3 apple and 1/2 c. cottage cheese, 7 baby carrots
4 6 oz flounder, 1 c broccoli, 1/2 tomato, 1.25 tbs. olive oil, small slice bread (really thin & small)
5 1/2 c fat free icecream mixed with whey protein
Completely sore today from yesterdays workout. still walk like a dork. took some motrin. i love the soreness though. feels like i really worked out. However, very sleepy.
incline DB Press:
Flat Bench Press: 80 x 10, 95 x 8 x 2 sets
chest fly: 60 x 12, 65 x 12, 70 x 10 with last 2 reps at 65
incline DB curl:
Tri Bar Pressdown: 37.5 x 12, 37.5 x 10, 42.5 x 8 x 2 sets
Cable Curl: 37.5 x 10 x 3 sets
Lying Tricep ext: 35 x 10 x 3 sets
Abs
HIIT
drank 4.5 liters water
Meals:
1 1/2 c. oatmeal, whey
2 greek yogurt and 1 c. cheerios
3 apple and 1/2 c. cottage cheese, 7 baby carrots
4 6 oz flounder, 1 c broccoli, 1/2 tomato, 1.25 tbs. olive oil, small slice bread (really thin & small)
5 1/2 c fat free icecream mixed with whey protein
cals 1,383 | fat 36.0 | carbs 120.3 | protein 149.1 |
Completely sore today from yesterdays workout. still walk like a dork. took some motrin. i love the soreness though. feels like i really worked out. However, very sleepy.
Tuesday, September 29, 2009
9/29/09
Legs Day
extension- 130 lbs x10, 150 lbs x 10, 150 lbs x 10
squats- 50 lbs x 14, 60 lbs x 12, 70 lbs x 10, 80 lbs x 8, 90 lbs x 6
ham curls (used single leg curl so lbs are for one leg curls)- 40 lbs x 12, 50 x 10, 60 lbs x 8,
70 lbs x 5
sumo squats- 45 lbs x 12, 55 lbs x 12 reps x 3 sets
step lunge- 25 lbs x 15, 25 lbs x 10 plus 5 body weight only (knee aggrevated too much)
calf raise- 120 lbs x 15 reps x 4 sets
stretched, did abs for 5 minutes
Steady state cardio ran for 30 min at 6 mph.
wanted to do HIIT but knee bugging me too much so ran on treadmill at home in the afternoon.
Meals-
1: oatmeal, whey, unprocessed bran
2: greek nonfat yogurt, 1 c. cheerios
3: nonfat icecream breyers (an hour after meal 2 was just itching for sugar, happens after legs all the time)
4: shrimps, .5 c edamame beans
5: salad, grilled pork
extension- 130 lbs x10, 150 lbs x 10, 150 lbs x 10
squats- 50 lbs x 14, 60 lbs x 12, 70 lbs x 10, 80 lbs x 8, 90 lbs x 6
ham curls (used single leg curl so lbs are for one leg curls)- 40 lbs x 12, 50 x 10, 60 lbs x 8,
70 lbs x 5
sumo squats- 45 lbs x 12, 55 lbs x 12 reps x 3 sets
step lunge- 25 lbs x 15, 25 lbs x 10 plus 5 body weight only (knee aggrevated too much)
calf raise- 120 lbs x 15 reps x 4 sets
stretched, did abs for 5 minutes
Steady state cardio ran for 30 min at 6 mph.
wanted to do HIIT but knee bugging me too much so ran on treadmill at home in the afternoon.
Meals-
1: oatmeal, whey, unprocessed bran
2: greek nonfat yogurt, 1 c. cheerios
3: nonfat icecream breyers (an hour after meal 2 was just itching for sugar, happens after legs all the time)
4: shrimps, .5 c edamame beans
5: salad, grilled pork
cals 1,446 | fat 36.1 | carbs 150 | protein 144.6 |
Monday, September 28, 2009
Sept 28th 2009
First day on my program
Weight- 139
BF- 19.1%
Steady State Cardio today for 30min. I ran at 6 mph and completed 3 miles.
I knew with school being closed today would not be a weights day. Also, had Kali for an hour. Knee feeling ok during run. One of my goals is to stretch and I did that today too (I just tend not to be consistent with it). Today is also LOW DAY TOTALS.
Meal 1: oatmeal, unprocessed bran, tsp flaxseeds
Meal 2: .5 c cottage cheese, 1 apple
Meal 3: .5 cup peas, can of tuna with pepper
Meal 4: Pot Roast, .5 peas in tomato sauce, 1 small slice bread
Drank 4.5 liters water
Weight- 139
BF- 19.1%
Steady State Cardio today for 30min. I ran at 6 mph and completed 3 miles.
I knew with school being closed today would not be a weights day. Also, had Kali for an hour. Knee feeling ok during run. One of my goals is to stretch and I did that today too (I just tend not to be consistent with it). Today is also LOW DAY TOTALS.
Meal 1: oatmeal, unprocessed bran, tsp flaxseeds
Meal 2: .5 c cottage cheese, 1 apple
Meal 3: .5 cup peas, can of tuna with pepper
Meal 4: Pot Roast, .5 peas in tomato sauce, 1 small slice bread
Drank 4.5 liters water
cals: | 1,193 | fat: 36.8 | carbs: 90.7 | protein:131.2 |
Subscribe to:
Posts (Atom)