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27-Feb-04, 09:07 PM
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#31
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Registered User
Join Date: Feb 2004
Age: 23
Posts: 622
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Nice workout girl!!
as for the weight gain, its most likely just water weight due to added carbs since you were following such a low carb diet before. not to worry. gage progress by measurments and how your clothes fit rather than the scale, it can be very evil!! and if your gaining muscle, the scale wont move much(muscle weighs more than fat), but yet you can be getting leaner!
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28-Feb-04, 08:08 PM
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#32
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Registered User
Join Date: Feb 2004
Posts: 1,400
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thanks for the info atherjen
My husband was home today so I got to play the the gym for three hours!!! Felt great. Here's the workout.
Warmup: 10 min Stairmaster (the escalator one)
Squats: 45x20, 90x12, 105x10, 125x8,6
Single Legged Angled LP: 90x12, 160x12
Angled LP: 270x12, 350x12, 430x10
Hack Squats: 70x12,10x12,140x8
Leg Curl: 60x15, 65x14
Leg Ext: 60x15, 70x15
Stiff Leg DL: 35x12, 50x10
BBell Reverse Curl: 25x15, 30x4, 25x15
BBell Reverse Wrist Curl: 20x3 - can't seem to get these down
BB Wrist Curl: 25x12,12,12
Parallel Leg Raise: 15,15,15
Roman Chair: 15,15,15
DB Side Bend: 25,25,25
Side Twists: 25,25,25
Aerobics: 25 min Precor
Stretch: 25 min
Spent time showering at gym and lounging in sauna
Meals:
BKFST: Protein Shake at home (w/1tblsp flax seed oil) - 350 cal
LNCH: MRP at gym - 400 cal
SNK: Bowl Stew (1 papa, roast beef, carrots, celery)
1/2Grapefruit
DNR: 1.5 servings corn chips, 3 tablespoons ground beef, 3 tablespoons refried beans, lots and lots of broccolic raw, raw baby carrots
Bought some Whey protein mix at GNC - has added stuff in it too. Determined to can get on track with a disciplined bodybuilders eating regimine.
Took my "before" pics today. Back and tummy didn't look so bad, but ewww, my butt looks big and square!!! Thank god my husband likes a big butt
Last edited by sillyme; 29-Feb-04 at 12:58 AM.
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29-Feb-04, 08:30 PM
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#33
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Registered User
Join Date: Feb 2004
Posts: 1,400
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Good day. Low stress. My husband is such a swettie - I need to do something nice for him this week.
Workout:
Warmup: Precor 5 minutes
Standing Calf: 70x12, 80x12,10,8
Seater Calf: 50x15,70x10,10
Overhead Press: 37x12, 45x10,50x6
Naut Side Lat Raise: 50x10, 55x12,10
Seated Bent Lat: 7.5x10,5x10,7.5x10
Dips: 48x12,58x12,68x12
WideGrip BB Curl: 10x12,12.5x11
Incline DB Curl: 10x12,12.5x11
BB Concentration Curl: 20x12,25x12
Seated DB Tri Ext: 7.5x12, 10x12(cheat)
Scull Crushers 12x12, 15x12,12
Pully PD 30x10, 20x12
Aerobics: 20 min treadmill with side hop for 5 min/side
Stretch: 15 min
Meals:
BKFST: Yogurt Concoction (1 cup plain yogure, 1/2 cup grapenuts, 1 tsp stevia, 5 strawberries, 1/4 cup blueberries, dash of vanilla)
SNK: 2 egg whites, 1 egg, 2 celery sticks with 1 tablespoon almond butter, 5 carrots
Lunch: 2 servings albacore with 1/2 fresh lemon juice on it, 1 tblspoon flaxseed oil (yuck!), 3/4 grapefruit, 1 slice sprouted grain bread
Dnr: Oma's Purple Soup (1 skinless chicken thigh, purple cabbage, 1/2 egg white, 1 tablespoon coconut milk, chicken broth) 1/2 cup brown rice, mixed spring salad with carrots, mushroom, greenonion and 1 tblspoon ranch
Last edited by sillyme; 29-Feb-04 at 10:28 PM.
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08-Mar-04, 08:35 PM
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#34
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Registered User
Join Date: Feb 2004
Posts: 1,400
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Starting 4 wk hypertrophy cycle, w/added aerobics on days 2,4,6 in order to reduce fat stores. Notes from day one:
WORKOUT
Squats: 45X20; 95X12,12,10; 115X8
LegPress: 270x12, 360x12, 450x12, 540x12
Leg Extension: 80x9, 90x9, 80x8
Lunges: 10x13, 15x12, 20x12, 25x12
Seated Calf Raise: 45x15, 70x7, 55x10, 55x5
Supposed to do each set to exhaustion, but do no more than 12 reps for set. Had a great workout - sweated and saw stars. Only problem was that I didn't quite get to exhaustion on a few of them - need to up weight a bit and/or work on stricter form.
Warmup: 5 minute escalator stairmaster
CoolDown: 10 minute stretch
NUTRITION
meal one: 370 calories
Protein shake (1 cup pineapple juice, 1 scoop vanilla optimum whey, 5 frozen strawberries, 1 tablespoon flax)
meal two: 350 calories
Piece of homemade beef jerky
meal three: 320 calories
2 servings tuna with fresh lemon juice, salt and pepper
3/4 pear
1 slice toasted whole wheat bread
meal four: 275 calories
Protein shake (1/2 cup pineapple juice, 1/2 cup soy milk, 1 tablespoon fiber, 5 frozen strawberries, 1/4 cup blueberries)
meal five: 300 calories
1 slice sprouted grain bread
1 bowl veggies
1/2 serving tuna with lemon juice
5 capsules salmon oil
meal six: 385 calories
3/4 cup whole wheat pasta
1/4 cup italian sausage
2 cups tomatos and tom sauce
mixed greens
3 olives
1.5 tablespoon blue cheese
Last edited by sillyme; 08-Mar-04 at 11:01 PM.
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