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 |
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