Lakergirl's J.. It all starts here

[lakergirl]

thanks for the suggestions everyone.
I have NEVER eaten cottage cheese in my life.. Iguess theres a first time for everything though.. I am not vegetarian, I just dont like red meat very much. My friend has been trying to get me into the whole eg whites, Im gonna try it tomorrow..
As for split,
its
MON-Tri's and chest
TUE-Legs and Biceps
WED- Back and Shoulders
then repeat, with Sunday as my day off
I also do abs tuesdays, thursdays, saturdays, (sometimes more, even though it doesnt make a difference, it makesme feel better)
and I am aiming for 4-5 day os 20-30 minutes of cardio as well.. I hope this helps. Thanks everyone!!

[Lady C]

Originally Posted by lakergirl

MON-Tri's and chest
TUE-Legs and Biceps
WED- Back and Shoulders

I would change to
MON-Tri's and chest
TUE - aerobics
WED-Legs and Biceps
THUR - aerobics
FRI- Back and Shoulders
SAT - aerobics
You need to rest the muscles between weight training days.

[lakergirl]

ok, today was chest and tri's day again, Im starting my schedule over again. Lady C, I think I want to keep up the 6 day sched, just because it makes me feel better to be going to the gym everyday, I am thinking of doing cardio separetely though, like I want to do it on arms days, and on bck days maybe, but not on my two legs days, you know? how does that sound?
Anyway, I digress.. Back to the topic at hand, I had 2 essays due today, so cardio got left out of the mix. I got to the gym around 8:15 and stayed there until 9:50, so it was a good workout and I improved from Monday already!! that was a good feeling!

Workout
Chest
-Benchpress (Moved up from the smith press, to the actual bar, no weight on it though, still felt good) 3 sets of 10 reps
-flat bench flies (I think they are called this) 3 sets of 10 reps
-flat bench press - 3 sets of 10
-Incline dumbell press -15 lbs. 3 sets of 10 (although I needed to be spotted my last set at 8+)
-Flat bench (some kind of press, where the weights were sideways and I brought them out and then up above my head) 15 lbs. 3 sets of 10 reps

Triceps
-Cambered bar extensions 3 sets of 10
-Cambered grip press 3 sets of 10
-Cable press 3 sets of 10 w/35 pounds
-Cable something, I was not facingthe machine and I was bent over with the thing above my head, and kept my elbows in and extended my forearms, ???) 40lbs, 3 sets of 10 reps


Im pretty sore from Shoulders yesterday, but its a good feeling, my legs feel almost all better from tuesday, I think Im ding alright. I really look forward to my time at the gym when I get there, Its jsut getting out of bed thats the battle. Anyone else have problems sleeping at night? ive always been a bit of an insomniac, but lately its been crazy... ahwell.. I think its all the papers and projects that are on the go!! DAMN UNIVERSITY hee hee!

Diet
I was pretty messed up today, I had so many classes and I overslept too, so I didnt really get to eat very well!!


After workout
-Orange Juice

Breakfast/lunch
-Veggie Baugette


Snack
-Banana

Dinner
-Clubhouse salad (lettuce, chicken, small amount of bacon, small amount of cheese, tomatoes, and cucumbers, and non fat dressing

Snack
-Crispers

[atherjen]

Glad to hear that your workouts are going so well!! Keep it up! you sound like your really enjoying them!!
did you lift weights on an empty stomach?? yikes. try and have at least a LITTLE something before.

[kungfu74]

Originally Posted by atherjen

Glad to hear that your workouts are going so well!! Keep it up! you sound like your really enjoying them!!
did you lift weights on an empty stomach?? yikes. try and have at least a LITTLE something before.

Jen makes a good point, the only 'exersize' I would suggest on an empty stomach is cardio, and that is suspect as well. Either way you are doing awesome and it is really nice to hear your enthusiasm on your posts, keep it up!

[lakergirl]

Wow!!! I have been simply CRAZY busy, and I have a few days to catch up on.. I dont have the time to do it right now, but tomorrow I have all afternoon open and it between doing my english paper, I will fill everything in when my brain starts turning into mush from my thinking process!!
Um Ill do today however right now, even though thats really going to be like working backwards!!

Monday
Chest and Tri's

Chest
-Benchpress
45 lbs. (the bar, lol, It was an accomplishment for me, and i keep on improving.) 3 sets of 10
-Incline flys 10lbs 3 sets of 10
-flat bench free weights press (like the bench press but with free weights) 15lbs. 3 sets of 10
-Incline bench free weights press 15lbs. 3 sets of 10

Tri's
-Cable pull down 45 lbs. 3 sets of 10
-Cable extension (i think its called this..) 45 lbs. 3 sets of 10
-overhead extension (un you are not facing the machine and you pull the cable over your head and extend your arms???)30 lbs. 3 sets of 10

I think this was everything for today. I supersetted as I was pressed for time.. I am finding that to flex or to feel my arms, my left (dominant hand) bicep is larger and easier to flex, how can I fix this, or will it jsut get better with time?

I havnt done cardio in 4 days... Is that really bad? I know Ishould. and Im fitting it in between my classes tomorrow, but tis jsut getting difficult with the final push of papers and such.. I'd rather weight train than cardio, is this wrong? Also, Im starting to get the obliques going in when I look in the mirror sideways, and my coach today told me my shoulders were looking bigger !! yay!!
Tomorrow is legs and biceps.. Im kinda nervous for legs, I had a bit of an accidnet on the weekend and mentally Im scared,, oh well Ill get over it im sure..

diet

Breakfast
~Peanut butter and crackers

Lunch
~Veggie Baugette

Dinner
~Small piece of vegetarian pizza minus the cheese
~Clubhouse salad minus the cheese w/ fat free dressing

I get my protein powder tomorrow and oatmeal, and natural peanut butter!! yaya! I cant wait.. any suggestions about teh cardio problem, the left arm being stronger and how I use the protein powder? thanks so much guys!! be patient Im going to catch everyone up!!
~LG

[atherjen]

WOOHOO glad to hear that your getting some oats and protein powder and nat pb. !!
as for how to use it. you can either add it with water or milk. what brand/kind did you get?
I reccomend to take it most importantly post workout along with a carb source, an limited fats.
as for the cardio- personally I feel the same. I dont do cardio very often(lol). and looking from your pictures you are pretty lean as is, so I wouldnt say u need much either. Id think 3 days MAX is enough.

[lakergirl]

Shoulders/Back
~Lateral Raise 5 lbs (Im moving up to 10 lbs next time!!) 3 sets of 10
~Shoulder press free weights (10 lbs.) 3 sets of 10
~DB front raise 10 lbs 3 sets of 10


Back
~The mchine with the bar that you pull down and sit with your back leaning back, and pull teh bar down with your arms apart. 60lbs 3 sets of 10
~Same machine, but my back is straight this time 60 lbs 3 sets of 10
~Same machine but my palms are facing up gripping the bar and they are close together 60 lbs (this one KILLED) 3 sets of 10
~Back Extensions? (not sure if it's really called this) you lay on a thing and hook your feet, (youre on your stomach) and lean over at the waist and then straighten out again? 3 sets of 10

thats about it, again with the 8:15 class.. Damnit,, this is the week of essays and papers GALORE.. I skipped my workout yesterday, the gym was sooo busy when I went at 4 and I was booked all night, then I had meetings all morning with the athletic director and my coach about recruiting. The guy basketball nationals are this weekend, we're going in ranked 3rd in the country, so its gonna be 2 days off this week!! Im not that heartbroken about it because Im sooo excited about it all! ok.. I ahve to get back to my work. I hope I get some comments tonight, to give me something to take a 5 minute break for!!
Thanks guys
lg

[atherjen]

Hey girl! the weekend will be here soon and those essays will be over! hang in there!
I didnt know your Univ was doing so well in bball! I need to buy the newspaper more often I think! lol you must be so excited!!
workouts sound like they are going great.
if your looking for the names of the exercises try this site:
http://www.exrx.net/Lists/WtFemale.html
just click on the bodypart that you trained for a list of exercises.

[Underdog]

Lakergirl-

congrats on joining the world of training. it's good to see someone starting off the right way...I myself wasted a lot of time before educating myself and making things really happen, so congrats on doing it the right way!

by the way, I think i'm officially in love with you because of your username! please don't spoil it and tell me it was just a clever basketball related name...you really LOVE the LAKERS, right??? :

anyway, I'll be watching your journal, keep up the good work! GO LAKERS!!


tolga

[lakergirl]

Originally Posted by Underdog

Lakergirl-

congrats on joining the world of training. it's good to see someone starting off the right way...I myself wasted a lot of time before educating myself and making things really happen, so congrats on doing it the right way!

by the way, I think i'm officially in love with you because of your username! please don't spoil it and tell me it was just a clever basketball related name...you really LOVE the LAKERS, right??? :

anyway, I'll be watching your journal, keep up the good work! GO LAKERS!!


tolga

ahaha CORRECTION: I live for the Lakers, and Emeka Okafor , UCONN, Jameer Nelson, Gonzaga, and everything else associated with bal basically!! lol I live for it, its my life!
lg

[lakergirl]

Wow!! i HAE GOTTEN SOOOOOOOOOOOOOOO offtrack this week its sick.. I spent the past weekend iun Halifax for the Mens Nationals basketball championships, my guys ended up losing in the final by 3 ... but it was an amazing weekend. Anyway, I came back to 2 MORE essays, and a presentation tomorrow, BUT im back and ready to go. I noticed that I had one day off of my eating well, and then the next day and the next it was waaaaaaaay harder to try and stay healthy. Anyone else notice this? Anyway, just wanted to check in.. I felt really guilty so Im doing some stuff around my room like abs and pushups and stuff.. Ok Ill write in tomorrow
~lg

[Chain]

Being a Laker fan my whole life I naturally had to stop in your journal.

Glad to see you started lifting recently.Girls that lift are sexy. I've noticed that about eating too. It's always hard for me to get back on track if I don't eat healthy for a day too. We're creatures of habit so we have to establish them and stick to them.

Now um...stop slacking.

[lakergirl]

Getting Back on Track
the past two weeks have been freaking ridiculous.. School is winding down for the year and its all about papers and studying for exams and hockey and basketball championships, and its just been ridiculous..
Soo.. go to the gym this morning at 7 its FULL freaking full, whats with all these new bodies that re NEVER there in the morning, so i decided to do what i could and went to lift in hte varsity weight room, I did a variety of exercises because my friend wasnt with me and i dont know the program yet..ahh well at least i got some lifting in..
Also, when i was doing the tricep pull down thing, i looked in hte mirror and i could see the muscle in my shoulder, my tricep and everything else all starting to show.. My friend told me hte other day she was seeing major improements already.. that was fun..

[lakergirl]

wow.. I have not had a bit of time to reply and post on here. I have thankfully, been keeping up with my workouts, the cardio especially. Im in the midst of finals, classes are over, but I have 5 days straight of exams, with TWO in this saturday.. what a bitch... but yeah, Ive been trying to get my workouts to be my "rewards", and they are paying off. I went shopping this past weekend, and normaly, I have the biggest problem getting jeans to fit me (Im very short, a ridiculously small waist, and then I have a n ass to rival JLo ahahhaha), but I was trying on tons of jeans that were looking and fitting good. really happy about that. then I tried on this skirt that ws really low and wheni came out of the dressing room ,this girl in the other room came out and was like wow, how do you get a stomach like that/ I looked in the mirror side on, and I could see some real definition I hadnt noticed before!! YAY1!! Um, yeah. I can totally see the improvements which is soo ogood. I had a bit of chocolate yesterday, damn easter, but its the first Ive had in almost 2 months, so its back to being on track now. Just wanted to share that with everyone and again say thanks to everyone who is charting my progress with me. Also, on hte bench press, I have added some weights, so now its up to a grand total of 75 pounds!! YES!!! I weight approx. 110, so Im really happy with that!!
Now if only the lakers could wake up and get a clue....
ok guys back to the books1 Jean Piaget calls...
LG