My first journal

[SurfinAmy]

Good job on diet....after adding in cardio I can see how one can get addicted to it....
-Amy

[Acuarius69]

june 7th

Workout (chest, tri and abs)

bench press--10x40 (warmp up set), 8x50, 8x50, 7x55, 5x60
incline DB press--10x15, 10x20, 9x20 5x25
fly (seated machine)--10x21kg, 7x21kg, 8x21kg (didn't feel like doing another set)
rope pressdown--12x30, 7x40, 7x40, 7x40
kickbacks--10x15, 12x15, 10x15, 10x15
pushups--15,15,16
leg raises--3x10
reverse crunches--3x12
oblique crunches--2x15

Cardio: 20 min. HITT (run)

I felt really tired after my workout, so I think it was really effective : . I have to work harder to increase bench press though. I will post meals later.

[Acuarius69]

meal 1-- 2 ww toasts, 1 egg, 1oz chicken breast, small veggie salad, coffee, 1 c fish oil
meal 2-- protein shake (after workout)
meal 3-- chicken salad, 1 egg
meal 4-- coffee, 1 spoon goad milk powder, 1 small banana, 2 c fish oil
meal 5-- chicken curry, steamed veggies, some bites of mangoes

A lot of water between meals.

I think I didn't do very well with my meals
I am looking forward my workout tomorrow. I love taebo class

[dianas05]

Originally Posted by Acuarius69

I think I didn't do very well with my meals
I am looking forward my workout tomorrow. I love taebo class

You can lift quite some weight! I think your meals are good. Just try to keep your food as clean as possible. : I hope you reach your goals.

[Acuarius69]

Diana, thanks for stopping.

june 8th

cardio am-- 1h bodycombat class

workout pm (back)

T-bar row-- 6x25, 9x20, 9x20, 9x20
single arm db row-- 10x15, 10x20,9x25, 9x25 (rep 9 was sooo hard!)
pulldown-- 11x50, 10x60, 8x70, 8x70
low row-- 11x50, 8x60, 7x60, 7x60
back extensions-- 10xbody weight, 6xholding 10lb, 7x10, 7x10
single arm pulldown-- 8x20 (first time to try this one, i was sooo exhausted that only could do one set each arm )

meal 1--2ww toasts, 1egg, 1oz chicken breast, 1 small veggie salad, coffee
meal 2-- oatmeal, 1 spoon goat milk powder, 2 oil fish c.
meal 3-- protein shake (after cardio)
meal 4-- lowfat yogurt with aloe vera, a few peanuts, coffee
meal 5-- protein shake and small banana (after workout)
meal 6-- chicken salad and 2 egg whites, 1 oil fish c

Water and more water.

Today workouts felt really good. Love the bodycombat class, I sweat tons

[dianas05]

Originally Posted by Acuarius69

Diana, thanks for stopping.

june 8th

cardio am-- 1h bodycombat class

workout pm (back)

T-bar row-- 6x25, 9x20, 9x20, 9x20
single arm db row-- 10x15, 10x20,9x25, 9x25 (rep 9 was sooo hard!)
pulldown-- 11x50, 10x60, 8x70, 8x70
low row-- 11x50, 8x60, 7x60, 7x60
back extensions-- 10xbody weight, 6xholding 10lb, 7x10, 7x10
single arm pulldown-- 8x20 (first time to try this one, i was sooo exhausted that only could do one set each arm )

meal 1--2ww toasts, 1egg, 1oz chicken breast, 1 small veggie salad, coffee
meal 2-- oatmeal, 1 spoon goat milk powder, 2 oil fish c.
meal 3-- protein shake (after cardio)
meal 4-- lowfat yogurt with aloe vera, a few peanuts, coffee
meal 5-- protein shake and small banana (after workout)
meal 6-- chicken salad and 2 egg whites, 1 oil fish c

Water and more water.

Today workouts felt really good. Love the bodycombat class, I sweat tons

I'll be checking in all the time to motivate you! Bodycombat, Is it self-defense type of workout? I bet it's pretty intense.

[Acuarius69]

Diana, that's great you will be visiting often
Bodycombat is a workout that teach a fighting routine that mixes karate, taichi, taekwondo and kickboxing. It is very intense, and yeah it is very useful as self-defense. It gives me a lot of confidence....I sure can beat some.... he he

[SurfinAmy]

Acuarius, awesome workout (s) Tuesday, you're kicking some real butt woman!!!! Wow!
-Amy

[jgriffith]

Really great work on the db rows and pull downs, workouts are lookin great, :

[Acuarius69]

june 9th

cardio-- 1h step and sculp class :
20 min. HITT (run)

meal 1-- 2ww toasts, 1 egg, 1oz chicken breast, 1 small veggie salad, coffee
meal 2-- 1 cup lowfat chocolate with splenda
meal 3-- oatmeal, 1 spoon goat milk powder, a few peanuts (post workout)
meal 4-- 2ww toasts, coffee (bad girl!)
meal 5-- tuna and 2 egg whites

I left protein powder at home, so couln't make my postworkout shake I am looking forward eating better meals tomorrow.

[Acuarius69]

Amy, jGRIFF, thanks for coming in. Yeah, that workout was something, I can really FEEL it today

[dianas05]

Originally Posted by Acuarius69

Diana, that's great you will be visiting often
Bodycombat is a workout that teach a fighting routine that mixes karate, taichi, taekwondo and kickboxing. It is very intense, and yeah it is very useful as self-defense. It gives me a lot of confidence....I sure can beat some.... he he

Sounds great! It is useful as well.

Don't worry about the whey powder because it has sometimes to all of us. Overall, the diet and training looks fabulous! :

[Acuarius69]

june 10th

workout (legs)

smith machine squats
10x40 (warm up), 10x50, 7x70, 6x80, 6x80, 4x90

squat press
12x90, 10x140, 9x160, 7x200 (last rep was very hard)

deads
10x55, 8x65, 8x65, 5x75 (arms gave up )

prone legs curl
10x60, 9x70, 8x70, 8x70

extensions
10x60, 10x75, 9x90, 7x105

seated calf
10x45, 10x55, 10x55, 10x55

I think it was a good workout overall. I am trying to up the weights in all exercises. Squats must improve. Anyway, I am looking forward "crippled legs and funny walking" during the next couple of days .
I will post meals later.

[jgriffith]

Really great workout Acuarius, I really like what I see here. A lot of people just put in the standard 3 sets of 10 and dont really push themselves, but you are actually pushing your body with heavy weight, and intense sets! I LOVE IT. Keep doin what you're doin :

[Acuarius69]

jgriffith, I prefer to do 4 sets and push myself. It is working out for me. Up my weights is my goal right now. It is good to know I am doing this right, at least you think so
Jo