Lean and Mean for Senior Year

Sophie · 17-Jun-08, 08:22 PM

So, in TEN WEEKS I move to college again as a SENIOR!!! That means I have 10 weeks to get myself looking better than I ever have before. I've looked over some of my old journals/goals and have a *new* goal list:

Curl the blank barbell for reps (yup, still working on this one)
Deadlift 160 lbs for reps (currently 145 lbs for reps)
Do unassisted chin up and pull ups for reps (getting closer)
DRINK MORE LIQUID (REALLY need to get that under control though I've been doing better)
Eat less carbs/more protein (I'm part Italian and I LOVE pasta and am not a big meat eater)

I'm thinking about doing a push/pull/legs routine but haven't decided yet. I need something drastically different from what I've done and I've never done push/pull before. Maybe I'll give it a try starting next week.

I also think I'm going to do HIIT on the bike for a while. The treadmill is really hard on my hip and knees, not to mention the lag time on these treadmill are driving is driving me crazy.

When I get back to Ohio, I probably won't do HIIT because I'll have to bike to the gym at my college (it's about a 9 mile bike ride) and bike back home. I'll also be working at my college bookstore so I don't want to exhaust myself.

Sophie · 18-Jun-08, 03:26 PM

Did HIIT today on the stationery bike. I did all 10 cycles. I like the bike because the "sprints" are tailored to my level of fatigue, though I tried to keep them as even as I could.

20 minutes (including warm up and cool down)
156 average HR
183 max HR (need to get it a little higher during the first couple cycles. Thinking about upping the level on the bike)
150 calories burned

I stretched afterwards while my muscles were nice and warm. It was good.

Scott and I also bought Arnold Classic tickets for the coming year. Not the seats we wanted, but I think they're still good seats.

**LiftGirl** · 19-Jun-08, 02:03 PM

Quote:

Originally Posted by Sophie

Did HIIT today on the stationery bike. I did all 10 cycles. I like the bike because the "sprints" are tailored to my level of fatigue, though I tried to keep them as even as I could.

I like to do intervals on the bike. The elliptical and stairmaster are also good for doing intervals without the lag time.

Sophie · 20-Jun-08, 08:39 PM

I have been going to the gym but still getting into the swing of things. My numbers aren't the greatest at the moment.

Couldn't get the 145 DL up today. Scott thinks I ate too soon before working out. I could at least get up the 140 once.

Tomorrow is HIIT again.

Sophie · 23-Jun-08, 03:02 PM

Push Day
47 minutes
117 av. HR
155 max HR
203 calories

Bench Press - 65-5-4-5-5
DB Bench Press - 20-10-10-10
DB Flye - 15-8-8-8
Military Press - 15-10-9-7
Lateral Raise - 15-3-1
Front Raise - 15-5-5
Triceps Extension - 25-8-8-8
Triceps Pushdown - ~50-5-4-4
Lever Push Crunch - 65-10-10
Kneeling Cable Crunch - 40-10, 60-10
Decline Weighted Crunch - 10-5-5

It was pretty good. My shoulders have never been so fatigued. I'm not sure about pecs though the flyes were getting really hard toward the end. I guess we'll see how I feel tomorrow.

Going to do legs tomorrow. I want to give my upper body a chance to recover before doing pull day even though it's working different muscles.

Sophie · 24-Jun-08, 05:28 PM

Legs
35 minutes
139 average HR
178 max HR
212 calories burned

Deadlift - 145-4-4
Hamstring Curl - 70-12-10-10
DB Squat - 15-10, 20-10-10
Lunges - 15-10-10
Single Leg-Leg Press - 85-10-10-10
Calf Raises - 85-10-10-10
Jump Squat - 20-10-10
Side Bends - 10-15-15
Medicine Ball Twist - 10-15-15
Lying Medicine Ball Twist - 4-15-15

It was a great workout. The DL is back and hopefully I'll be increasing it to 150 next week. I'm trying to work in the 10-12 rep range for legs which is something I haven't done in years. Hope to see some changes.

Tomorrow is pull day and I'll do HIIT as well. Haven't decided if I'm going to do HIIT after my workout or later at night at home.

Sophie · 25-Jun-08, 07:28 PM

Pull Day
44 minutes
121 av HR
161 max HR
204 calories burned

Alternating Curls - 15-8-8-8
Preacher Curls - 35-5-5-5
Concentration Curls - 20-5-5-5
Seated Row - 110-5-5-5
Rear Lat Pulldown - 75-5-5-5
Bent Row - 15-10, 20-10-10
Reverse Flyes - 70-5-5
DB Shrugs - 30-8-8-8
Vertical Leg Raises - 15-15
Swiss Ball Jackknife Pike - 3-2 (SO HARD!!)
Medicine Ball Reverse Crunch - 10-10

All in all it was a good workout. I'm still a little sore from the push day but hopefully that will get worked out with tomorrow's workout. Leg's aren't too bad from yesterday either.

Sophie · 26-Jun-08, 03:06 PM

Push Day
43 minutes
119 av. HR
156 max HR
193 calories

Bench Press - 65-8-8-8-8 (what an improvement)
DB Bench Press - 20-10-10-10 (25 lbs was too much but 20 is too easy. They REALLY need 2.5 lbs increments)
DB Flye - 15-8-8-8
Military Press - 15-8-8-7
Lateral Raise - 10-8-8
Front Raise - 15-5-5
Triceps Extension - 25-8-8-8
Triceps Pushdown - ~50-6-5-6
Lever Push Crunch - 65-10-10
Kneeling Cable Crunch - 70-8-8
Decline Weighted Crunch - 4-5-5 (my abs are dead by the time I get to this)

GREAT workout today. I think my adrenaline got going when the Arnold Classic tickets came. We ordered them 8 days ago and they're here already.

Hope tomorrow's workout is just as good. Going to go for a 150 lbs DL.

Sophie · 27-Jun-08, 01:39 PM

If yesterday's workout was great, today's was just as great, only it was greatly horrible. Deadlifts just didn't happen and that usually messes with the rest of my workout.

First off, I didn't want to go. I'm stressed and worried and just wasn't "feeling" it today. Maybe I should have stayed home?

So, I go in, hoping maybe working out will help with the stress/worry. Try 150 for DL, didn't move. Tried 145. Still didn't move. Back down to 135 and got it.

Some guys came over and were helping me with my form but I can't do what they're asking me to do. I don't know if it's because of my fractured back and the limited mobility that causes or what. Another downer.

The rest of the workout was just going through the motions. By this time, I was stressed and worried about a different, non-workout related, health problem, not getting the deadlift, not being able to do the form they wanted me to do, and just all around "blah" feeling.

I need a nap and for the stress and worry to go away. I'm now stressed and worried about my workout. GRRRR........

Sophie · 29-Jun-08, 12:57 PM

Legs (6/27)
39 minutes
131 average HR
169 max HR
216 calories burned

Deadlift - didn't happen

Hamstring Curl - 70-10-10-10
DB Squat - 20-10-10-10
Lunges - 15-10-10
Single Leg-Leg Press - 85-10-10-10
Calf Raises - 85-10-10-10
Jump Squat - 20-10-10
Side Bends - 10-15-15
Medicine Ball Twist - 10-15-15
Lying Medicine Ball Twist - 4-15-15
~~~~~~
Pull Day (6/28)
43 minutes
115 av HR
154 max HR
180 calories burned

Alternating Curls - 15-8-8-8
Preacher Curls - 35-5-5-5
Concentration Curls - 20-6-6-6
Seated Row - 110-5-5-5
Rear Lat Pulldown - 75-5-5-5
Bent Row - 20-8-8-8
Reverse Flyes - 50-8-8
DB Shrugs - 30-8-8-8
Vertical Leg Raises - 15-15
Swiss Ball Jackknife Pike - 3-2
Medicine Ball Reverse Crunch - 10-10

Yesterday was okay. I wasn't as stressed. I had talked to my aunt Friday night and asked about all the tests. She sounded better. I'm still worried but I know I can't do anything.

I did some DL's after my pull routine starting at 95 lbs. I only got up to 135 but it was easy. Stress really messes with my lifts. Hopefully next week will go better.

Sophie · 30-Jun-08, 07:31 PM

Push Day
40 minutes
107 av. HR
144 max HR
138 calories

Bench Press - 60-5-5-4-3 (boy 5 lbs makes a huge difference)
DB Bench Press - 20-8-8-8 (might try the 25's again next time)
DB Flye - 15-8-8-8
Military Press - 15-8-8-8
Lateral Raise - 10-8-8
Front Raise - 15-5-5
Triceps Extension - 25-8-8-8
Triceps Pushdown - ~50-6-6-6
Lever Push Crunch - 65-10-10
Kneeling Cable Crunch - 70-8-8
Decline Crunch - 5-5

The workout seemed to go by quick and it was a lot easier. Going to make some rep increases Thursday. I don't think I can make weight increases quite yet but I might try.

Sophie · 02-Jul-08, 02:57 PM

Sorry I didn't post yesterday. I had low blood pressure for most of the day and just felt awful. At one point it was 88/49. I spent most of the day sleeping after working out.

Even though I felt fine when I went to the gym, it was obvious my BP was still really low. DL were not pretty. It normally doesn't effect me but it did yesterday. It's still low today but I feel fine.

7/1
Legs
31 minutes
129 average HR
167 max HR
160 calories burned

Deadlift - 145-2, 135-2
Hamstring Curl - 70-10-10
DB Squat - 20-10-10
Lunges - 15-10-10
Single Leg-Leg Press - 85-10-10
Calf Raises - 85-10-10
Jump Squat - 20-10-10
Side Bends - 10-20
Medicine Ball Twist - 10-15
Lying Medicine Ball Twists - 6-15

Today was better. My BP is still low but I don't have any of the effects like I did yesterday. My BP is normally low (granted, not as low as yesterday) but I normally don't get dizzy, tired, etc.

I took it easy today, just in case. Hoping to be back at it all out tomorrow. We'll just have to see how I feel.

7/2
Pull Day
32 minutes
109 av HR
142 max HR
115 calories burned

Alternating Curls - 15-8-8
Preacher Curls - 35-5-5
Concentration Curls - 20-8-8
Seated Row - 110-5-5
Rear Lat Pulldown - 75-5-5
Bent Row - 20-10-10
Reverse Flyes - 50-8-8
DB Shrugs - 30-8-8
Swiss Ball Jackknife Pike - 5-4 (getting better quick)
Vertical Leg Raises - 15-15
Medicine Ball Reverse Crunch - 6-10-10

sweetdream · 02-Jul-08, 09:43 PM

just dropping by! I wanted to comment on your goal for eating less carbs and more protein..I am Italian too! NOTHING beats pasta and bread! it's soooo friggin hard to avoid that stuff! How do you do it?! allow yourself to have it once in awhile?!?1

Sophie · 03-Jul-08, 06:06 PM

Push Day
42 minutes
112 av. HR
153 max HR
163 calories

Bench Press - 60-4-5-5-5
DB Bench Press - 20-12-12-12
DB Flye - 15-10-10-10
Military Press - 15-8-8-8
Lateral Raise - 10-8-8
Front Raise - 15-6-6
Triceps Extension - 25-8-8-8
Triceps Pushdown - ~50-8-8-8
Lever Push Crunch - 70-10-10
Kneeling Cable Crunch - 70-10-10
Decline Crunch - 5-5

It went pretty well.

sweetdream · 03-Jul-08, 08:54 PM

Good evening!

Honestly, I used to HATE running and now it's not so bad but I really have to push myself to run that long. Now that I already did a 5K I find it ridiculous to run less than the amount of time it took me to run the 5K because I KNOW I can run that long, even outside!!

In regards to calories-- that is why I am looking into calorie cycling. Since I have dropped all walking animals and water animals from my diet I am finding it EXTREMELY hard to hit my goals on every single thing I try and track (which include; calories, carbs, protein, fat and sodium). It is extremely hard to get a sufficient amount of calories but then also to have a low carb count all the while being consistent on not going over RDA for sodium (which I found if I do not track I go WAY over).

I just recently got a few cook books from a vegan friend of mine and need to seriously start making mass amounts of food to store for the week, it's just hard to find them time

Also, I pretty much buy my own food and everything in my house are things I don't eat...