Cat's Journal

[Cathy]

Sept 9, 2008 10:17:17 GMT -5 irons77 said:

Looking good Cathy!! Keep it up

Thank you. Thus far, I am recovering fairly well. Stretching about 20-25 minutes per day and getting decent rest.

[Cathy]

Weight Training Day ;D Quads/Butt/Calves
Workout music: Zeppelin...needed to get through leg day

SS: ABD machine 3 x20 w/125pd ///Walking lunges 3x12 w/30 pd dumbells
Dropset: Smith machine squats 3x12 w/90 added pds, drop to 76 added pds and 8 more reps
Feet High and Wide leg Press 1 1/2 reps: 3x12 w/ 180 added pds
(last set sucked the life out of my legs)
SS: Seated calf 2x 20 w/45///standing calf 2x12 with 40 added on the Precor angled calf machine ( heavy all on its own)

cardio:30 minutes elliptical level 10 ( moderate pace)

MEALS: Wake up w/ water/glutamine/bcaa's

meal 1: 2 slices ezekial toast, 5 egg whites, one egg
meal 2 : PS w/supps before workout
meal 3: PS w/supps, 2/3 c brown rice
meal 4: 3.5 oz lemon sole, 1 slice ezekial toast
meal 5: 3.5 oz tuna sashimi , green salad, walnuts, 1/3 c red wine
2 squares dark chocolate
meal 6:
bed; glut.,bcaa's

The last 2 days I have been hungry in the afternoon. Unusual for me.

[Cathy]

Today is a non weight traing day

wake-up

water w/bcaa's, glut., and coffee

meal 1: 1/2 c oatmeal, PS
meal 2: 1 slice ezekial toast, PS
meal 3: 3 oz chicken breast, green salad
meal 4: 3 oz salmon, green salad, almonds,
meal 5: PS

[Cathy]

Weight Training Day Chest/Delt/Abs

SS:Incline DB press 2x12 w/ 25 pd DB//Flat DB Press 2 x 12 w/20 pd DB
Drop:Cable crossovers 2x15 on freemotion machine w/50 pds, drop to 35 and 8 more
SS:Seated side laterals 2x12 w/12.5 db // Just wider than shoulder width BB upright row 2x12 w/45pd barbell
Smith behind the neck shoulder press 1 1/2 reps, 2 x 10 w/20 added pds to smith machine
Drop:seated rear delt flye machine 45x12, drop 35 and 6 more
SS:Incline bent leg-hip raise 3x20, Crunch on ball 3x20 w/10pd plate

Cardio: bench step ups x 10 minutes, bench jump overs 5 minutes, stepmill 10 minutes, Intervals on treadmill: run at speed 5 for 2 minutes, walk at 3.5 speed for 2 minutes repeated x 20 minutes
wake up: water/bcaa's/glutamine

Meal 1: 1/2 c oatmeal, PS
Meal 2 : before gym, protein bar
meal 3:after workout, ezekial english muffin, PS with bcaa's and glutamine
meal 4: 1/2 c brown rice and 3 oz salmon
meal 5: 3.5 oz pork loin, green salad, one Tbs mash potatoe, almonds

[Cathy]

Weight Training Day//Back/hams/Calves

Hit the gym very early today. Wasn't sure how strong I wold be this early but I felt good.

Shoulder wide UHG PD: 2x8 w/85pds
Stiff arm PD: 1x20 w/52.5 pds, 1x15 w/55pds
Seat cable row with just wider than shoulder width grip:1x15 w/55pds, 1x12 w/60pds
Drop:one arm db row:2x10 w/35, drop to 32.5 and 4 more reps
Standing single leg curl:3x8 with 40pd
Seated leg curl:1x20 w/70, 1x15 w/75, 1x12 w/80
SS:ADD machine//Stiff leg deads:1x20 w/95pds and 8 w/65pds
Standing calf raise (precor angled calf) 1x15 w 40 added, 1x12 w/40 added, 1x9 w/ 60 added and last SS with seated calf, 1x16 w/ 45 pd plate

No cardio today as I am headed to AC to attend the AC Pro/Am

meal 1: supps, coffee, PS and 2 slices ezekial toast before gym
meal 2: PS, 1/2 c oatmeal ( post workout)
Rest of the day I was at the show
meal 3: VPX pumpkin flavor protein bar ( very good)
meal 4: Auntie Annes pretzel and water ( not so good)
meal 5: 6 egg whites
before bed:supps

[Cathy]

Weight Training Day/ BIS/TRIS/ABS
~feeling just OK today, think I picked up an airborne bug at the AC pro, OR my lungs don't do well with cigarette smoke ( they still smoke on the casino floor)

Standing BB Curl: 3x8 w/50
Seated incline db curl: 1 x 20 w/15, 1x15 w/17.5, 1x10 w/ 17.5
Drop:single arm DB preachers: 1x10 w 17.5, drop to 15 and 4 more
Smith Narrow grip bench press: 3x8 w/40 added pds
Rope PD: 1x20 w/45,1x15 w/50
2 arm (seated) overhead db extensions: 1x15 w/30, 1x10 w/32.5
drop:single arm reverse grip PD:1x10 w/20, drop to 15 and 5 more
Ball crunch w 10 pd plate 1x30, 1x25
Supp. bent leg/hip raise:1x20, 1x15
cable crunch:1x12 w/ 65, drop to 60 and 8 more

No cardio today....lame excuse: feeling so, so and tired

Meal 1: 6 eggwhites and 2 slices ezekial toast
Meal 2: VPX 0 impact pumpkin bar
Meal 3: (post workout) VPX Pumpkin bar
Meal 4: 4 oz lemon sole and greens

[Cathy]

Monday: work day//no weights
Cardio: 30 minutes Spinner bike at home, moderate pace

Meal 1: 6 egg whites, ezekial english muffin
Meal 2: 4 oz lemon sole, slice ezekial toast,
Meal 3: 3 oz salmon, green salad, walnuts
Meal 4: vpx pumpkin bar
It was roller skate monday in the ER, so no more meals for me!
I ate an apple on the drive home.

[Cathy]

Tuesday:Weight Training Day:Quads/Butt/Calves

Leg Press...3x10 w/270 pd
Smith Squats...1x20 w/70 added pds, 1x15 w/80 added pds...1x12 w/85 added pds
Leg extensions...1x20 w/85, 1x15 w/90, 1x12 w/95
SS:ABD Machine 3x20 w/135pd ////// Alt.Reverse Lunge 3x12 w/25 pd DB's (50pd total)
Seated calf...1x20 w/45 added, 1x15 w/50 added, 1x12 w/55...SS...w/standing calf 1x10 w/40 added pds.

Cardio: Elliptical 30 minutes mild pace ( HR 125-130)

Meal 1: 6 egg whites, 1/2 c oatmeal
Meal 2: pre-w vpx protein bar
Meal 3: PS, 2 slices ezekial bread
Meal 4: 3oz salmon, corn on the cob, walnuts
Meal 5: PS, 1 teasp PB

[Cathy]

Today:Non weight training day: LOng Work Day

meal1: 6 eggwhites,ezekial englush muffin
meal 2: VPX protein bar eaten on the run at work
meal3: 3 oz salmon, tomatoes, walnuts, 1 slice ezekial toast
meal 4: 3 oz salmon, green salad, walnuts
meal 5: apple and 1/2 vpx bar eaten on the way home.

Busy week in the ER because of the full moon.

[Cathy]

Time to update: Traveled over the weekend. Very nice trip Eats were clean. Did manage to get a workout in. But today is back to reality.

Today: non weight training day// work day.

Baked some chicken, steamed cauliflower for work day meals.

Cardio: 30 minutes Spinner bike at home before work, listening to Nickleback.

Meal 1: 6 eggwhites, ezekial english muffin.
Meal2: 1/2 vpx 0 Impact bar
meal3: 3 oz chicken, lots of cauliflower
meal 4: 3 oz chicken, spinach, almonds.

[Cathy]

Weight Training Day: Back/Bis/Hams
Smashed my finger during warm up, at the the time thought it was broken, but finished the workout ;D Xray's revealed a big ole hematoma.

CG Seated Cable Row..3x9 w/100pds
WG BB bent Over Row...3x12 w/60 pds
Shoulder Width UHG PD...2x15 w/90
DB Pullover...1x20 w/40pd ....1x20 w/35pd
Standing BB Curl...2x12 w/55pd
Preacher BB curl...2x12 w/35pd
Seated Incline DB Curl...1x15 w/25 for 10 and 22.5 for 5 ...1x15 w/22.5
Lying leg Curl...1x12 w/90...1x12 w/85....1x12 w/80
Stiff leg Deadlift...3x15 w/95.....my grip fatigued way before my hams
Add Machine...2x20 w/120 pd

I added crunch on a ball...3x25 w/10pd plate

Cardio: 40 minutes Spinner bike upon awakening this morning

meal 1: 6 eggwhites, 1/2 c oatmeal
meal 2:(Post WO) PS, 2 slices ezekial bread w/ 1 tbsp nat. PB
meal 3: turkey burger, water
meal 4: PS, almonds
meal 5: 6 egg white omelet w/spinach, walnuts

[sapphire]

Your meals make my tummy growl!! YUMMY!! Looking good Cathy, where did you go this weekend?

[Cathy]

Sept 23, 2008 18:58:40 GMT -5 sapphire said:

Your meals make my tummy growl!! YUMMY!! Looking good Cathy, where did you go this weekend?

Hi Sapphy, I love good clean food! TU!
I visited a dear friend. Hope things are well for you.

Cat

[Cathy]

Non weight training Day//Work day

~woke up early....that means am cardio before work ;D

Cardio: 40 minutes Spinner bike at home w/ my coffeee.

meal 1: 6 egg whites, 1/2 c oatmeal
meal 2:vpx bar (crazy er this am)
meal 3: 2 oz turkey burger and 4 eggwhites, slice ezekial toast
meal 4: turkey burger , almonds
meal 5:apple, 1 tbsp nat. pb

[Cathy]

Recent pic taken before the AC pro. I am feeling pretty good and pleased with the results of Coach's workouts thus far.