|
|
Post by Cathy on Sept 25, 2008 13:36:59 GMT -5
Weight Training Day/Quads/Butt?Tris/Calves Smith Squats..1x9 w/90 added, 1x9 w/100 added, 1x9 w/90 added Feet High Leg Press...3x12 w/270 added ABD Machine...3x15 w/145 Alt bench Step Up...1x20 reps per leg w/50pd  ...1x20 reps per leg w/ 45 pd....1x20 reps per leg w/ 45 pd Standing calf raise...1x12 w/60 pd added....1x10 w/ 60 pd added Seated calf raise...1x20 w/45 pd....1x15 w/45 pd Smith machine narrow grip bench press...2x9 w/ 40 pd added Cable bent OH rope extension...2x12 w/60 pd Straight bar pushdown...1x15 w/ 60....1x15 w/60 for 10...50 for 5 DB kickback (2 arms) 2x20 w/ 8 pd per arm meal 1: 4 oz turkey, 1/2 c brown rice meal 2: PS, 1 slice ezekial bread (pre-wo) meal 3:PS, 2/3 c brown rice (post-wo) meal 4: 2/3 of a vpx protein bar meal 5: 3 oz filet mignon ( love steak on leg days), broccolli, cauliflower, water, one small glass of red wine meal 6: PS |
|
|
|
Post by sapphire on Sept 25, 2008 16:57:31 GMT -5
|
|
|
|
Post by Cathy on Sept 25, 2008 18:08:26 GMT -5
50 pounds in each hand for step ups!!!  WOW!! No sweetie, 50 pds total! And at 20 reps per leg x 3 sets......it was a killer!  |
|
|
|
Post by Cathy on Sept 26, 2008 7:07:58 GMT -5
Today is a non weight training day. And a work day.
meal 1: 1/2 c oatmeal with 1 scoop vpx GC and cinnamon.
meal 2: 2/3 vpx protein bar
meal 3: 3.5 oz turkey, green salad
meal 4: 1/3 vpx bar, almonds,apple
meal 5: turkey and greens again
meal 6: PS, almonds
|
|
|
|
Post by masterschamp on Sept 26, 2008 9:10:50 GMT -5
Nice work, Cat!
Keith
|
|
|
|
Post by Cathy on Sept 27, 2008 15:18:20 GMT -5
Weight Training Day//Chest/ Delts/ Abs
Flat DB PRess...3x12 w/ 27.5 DB's
Smith Incline Press...1x15 w/30 pd added, 1x15 w/25 pd added, 1 x15 (10 w/25 and 5 w/20)
Cable Crossover...2x20...(15 w/50 and 5 w/35) on Free motion Machine
Seated DB Press..2x9 w/27.5 pd DB's
Seated Side laterals...2x12
1x12 w/15 for 8, 12.5 for 4),
1x12 w/15 for 8, 12.5 for 4)
Seated bent Laterals...2x15 w/ 10 pd DB's
Shoulder width grip cable upright row...3x20 w/60
Cable crunch...2x15 w/60
Supp. bent leg/hip raise...2x20
Lying side crunch...2x25 per side
Leg Press: 3x10 w/290
Cardio: 30 minutes fasting cardio on Spinner bike at home, HR 120-130, mild pace for me
Post workout: 30 minutes elliptical, HR 130
meal 1: PS, ezekial english muffin
meal 2: 2/3 vpx 0 carb bar (pre-w)
meal 3:post-w: 3.3 oz turkey with 2/3 c brown rice
meal 4:PS
meal5: 3 oz steak, 1/4 baked potatoe, 1/4 cup red wine
meal 6: PS, 1 tbsp natty PB
|
|
|
|
Post by Cathy on Sept 28, 2008 17:15:27 GMT -5
Weight Training Day//Back/Hams/Calves
SS....WG PD Upper Chest with UHG Bent Over Rows
2x10/each...85 PD and 55 Rows
CG Seated Cable Row 1 1/2.....2x10 w/55
Dropset//Single Arm DB Row...2x12 w/35.....drop 32.5 and 6 more
SS...ADD machine with Stiff Leg Deads
2x20 w/120 and 2x 12 w/85
Lying leg curl with eccentric emphasis ( lower over 5 full seconds) 2x8 w/65
Dropset...Seated calf 2x15 w/55.....drop to 45 and 8 more
cardio: 30 minutes stepmill
Note to self: right SI jt/sciatica-to glute only/piriformis acting up today after deads.
Meal 1: 1/2 c oatmeal w/GC protein
meal 2: pre-w....1/2 c Ezekial Almond cereal w/scoop GC protein powder and a bit f water to moisten....very good!
meal 3: post wo....vpx bar
meal 4: 3.5 oz bison steak, steamed spinach w/garlic, walnuts, 1/4 c red wine
meal 5: PS, natty pb
|
|
|
|
Post by sapphire on Sept 28, 2008 17:21:46 GMT -5
YUMMY your meal 4 sounds DELISH!! ;D
|
|
|
|
Post by Cathy on Sept 29, 2008 7:13:51 GMT -5
Today is back to work and no weights  AM cardio: 35 minutes Spinner bike at home. Meal 1: 6 eggwhites, 1/2 c Ezekial Almond cereal. meal 2: 2/3 vpx bar meal 3: 3.5 oz salmon, spinach meal 4: salmon and spinach, almonds meal 5:vpx bar |
|
|
|
Post by Cathy on Sept 30, 2008 16:18:49 GMT -5
Weight Training Day ;D Bi's / Tri's / Abs SS: Seated Incline DB Curl // Standing EZ Bar Curl 2x12 w/ 20 pd. DB // 2x12 w/ 35 pd EZ bar Drop: Single arm preacher: 2x12 w/15 drop to 12.5 and 8 more SS: Bent OH cable rope extension // 2 arm DB kicbacks 2x12 w/45 and 2x12 w/ 8 pd DB Drop: Straight bar pushdown 2x12 w/55 drop to 50 and 8 more SS: BB Wrist curl // Hammer curl 1x12 w/25 // 1x12 w/20 Drop: AB crunch machine 2x15 w/65 drop to 55 and 8 more SS: Lying SLR 2x20 // Seated bench Knee up 2x20 Cardio: 30 minutes straight of alternating high bench step-ups with jumping rope meal 1: 6 egg whites, 1/2 ezekial english muffin meal 2: pre-wo, 2/3 vpx bar, water meal 3: post wo, 1/2 ezekial almond cereal mixed with one scoop VPX GC protein powder and water meal 4: 6 eggwhites meal 5: 3.5 oz baked chicken, fresh roasted beets.....yummy  meal 6: PS, 1 tbsp natty pb |
|
|
|
Post by Cathy on Oct 1, 2008 16:06:53 GMT -5
Non weight trainin day/overslept for work so no cardio this morning!
meal 1:6 egg whites
meal 2:vpx bar
meal 3: 3.5 oz chicken, beets
meal 4:3.5 oz chicken, spinach, almonds
meal 5:apple,almonds
meal 6:vpx bar
* very busy day in ER
|
|
|
|
Post by Cathy on Oct 2, 2008 14:32:07 GMT -5
Weight Training Day/Quads/Butt/Calves am cardio: 30 minutes Spinner bike at home mod. pace SS:ABD machine 2x12 w/130 // Reverse Lunge 2x12/leg w/ 25 pd DB's SS:Smith Squat 2x12 w/ 90 pd's added // leg extensions 2x12 w/ 95 pd Dropset: Leg Press 2 x 12 w/270 drop to 230 and 8 more Calf Press w/ stretch pause...4 sec...2x10 w/ 230 Dropset: Seated calf machine 1x15 w/ 55 added...drop to 45 and 6 more Gym cardio: 40 minutes ARC trainer / HR 135-155. Felt good meal 1: 1/2c oatmeal w/scoop GC protein powder meal 2: pre-wo 1/2 vpx bar meal 3: post wo...ravenous...1 1/2 chicken breast, 1 slice ezekial toast meal 4: PS, fresh tomatoe soup 1 cup meal 5: 3.5 oz chicken, green salad, walnuts meal 6: PS, 1 tbsp natty PB |
|
|
|
Post by Cathy on Oct 3, 2008 7:18:24 GMT -5
Non weight training day
am cardio: 30 minutes Spinner bike at home, HR 135, moderate pace
meal 1: 6 egg whites, ezekial english muffin
meal 2: vpx bar
meal 3:chicken,spinach almonds
meal 4: chicken, spinach walnuts
meal 5: vpx bar
too busy to eat much at work.
|
|
|
|
Post by rantorcha on Oct 3, 2008 9:12:12 GMT -5
Lookin' good Cat. Keep up the hard work!
Hey, do you have any plans of competing anytime soon? If you've already covered that, sorry. I was just curious.
|
|
|
|
Post by Cathy on Oct 3, 2008 15:48:06 GMT -5
Lookin' good Cat. Keep up the hard work! Hey, do you have any plans of competing anytime soon? If you've already covered that, sorry. I was just curious. Yes. Spring of 2009. We are working on adding lean muscle until then! |
|
...1x20 reps per leg w/ 45 pd....1x20 reps per leg w/ 45 pd
