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Post by Cathy on Oct 4, 2008 16:05:17 GMT -5
Saturday//Weight Training Day//Chest/Delts/Abs
Smith Incline Press 1 1/2 reps....1x10 w/30 added.....1x10 w/25 added
SS...Flat DB Flye//DB Pullover...2x12 each
1) Flye w/15 pd db's....Pullover w/32.5 pd DB
2) Flye w/12.5 pd db...Pullover w/32.5 pd DB
Drop....Seated side laterals 1x10 w/15's...drop to 12.5 and 7 more
1x8 w/15....drop to 12.5 and 8 more
SS...Shoulder width grip BB upright row//Standing bent laterals...2x12 each
Rows:50 pd bb//Laterals w/ 10 pd DB's
Machine Shoulder press 1 1/2 rep 1 x10 w/10 pd added
(heavy machine on its own)
Drop...nautilus AB crunch 2x15 w/65.....drop to 55 and 8 more
SS...Hanging SLR // Seated bench knee up...2x20 each
Cardio: Spinner bike 30 min
meal 1: 6 egg whites, ezekial english muffin
meal 2: vpx bar(pre-wo)
meal 3: post wo, 3.5 oz chicken w/ 1/2 c brown rice
meal 4:PS,almonds
meal5: 3.5 oz chicken, beets,walnuts
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Post by Cathy on Oct 5, 2008 9:06:44 GMT -5
Sunday/Weight Training Day/Back/Bi's/Forearms/Abs
am cardio: Spinner x 30 minutes hr 130's, mod. pace
med. width parallel grip seated cable row: 3x10 w/85
CG Pulldown: 3x10 w/90
UHG BB bent Over Row: 3x10 w/60
One Arm DB Row: 2x10 w/37.5 for 6 and w/35 for 4
EZ Bar preacher Curl: 2x10 w/35
Straight Bar Low Cable Curl: 2x10 w/55
Seated Alt DB Hammer Curl: 2x10 w/20 for 8 and 17.5 for 2
Seated BB Wrist Curl: 2x15 w/35
Gym cardio: Stepmill level 7 for 20 minutes
~music : Good Girl Gone bad by Rihanna....motivating beat
meal 1: 6 eggwhites, 1/2 c ezekial cereal
meal 2: almonds and fresh ginger juice ( at grocery store)
meal 3: pre-w, vpx bar
meal 4: post wo, 1/2 c ezekial cereal w/ scoop prot. powder/water....however I ate 2/3 and for some reason could not stomach the sweetness (??)
meal 5: 4 oz roasted salmon w/garlic/thyme and roasted tomatoes, 1/4 c red wine
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Post by sapphire on Oct 5, 2008 16:52:28 GMT -5
Looking good Cathy! How are your girls? How is your oldest Boy friend? He is in Iraq, right?
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Post by Cathy on Oct 5, 2008 17:00:41 GMT -5
Looking good Cathy! How are your girls? How is your oldest Boy friend? He is in Iraq, right? Hi Sapp, my oldest boyfriend? You know I only date children! ;D Kidding.....my eldest daughter's husband is deployed to Afghanistan. Talk about a LDR! My other young lady is doing very well, thank you. |
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Post by Cathy on Oct 6, 2008 7:19:38 GMT -5
Monday....non weight day.....back to work  am cardio: 35 minutes Spinner bike at home, mod pace, HR 130-135 meal 1: 6 eggwhites, ezekial english muffin meal 2: vpx bar meal 3: 4oz salmon, tomatoes meal 4: 4 0z salmon, green salad, almonds meal 5:vpx bar * busy work day |
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Post by Cathy on Oct 7, 2008 13:46:21 GMT -5
Tuesday Weight Training Day/ Glutes/Quads/Hams/calves/abs
am cardio (fasting) : 45 minutes Spinner bike, HR 130-160.
Squats...(on Body Masters Front Squat Machine)..3x10 w/180pds added (personal best) ;D
Feet High Leg press..3x10 w/330 (pb)
Smith Lunge..3x8 per leg w/90 added (pb)
Butt Blaster Machine...3x12/leg w/8 plates
Lying leg curl...2x10 w/85..1x10 w/ 80
Stiff Leg Deads..3x12 w/95
Abduction Machine...2x12 w/140 pds
Standing Calf...on Nautilus machine...4x10 w/ 60 added
Hanging bent knee leg raise... 3x20
Weighted sit ups...3x20
* did some extra plyometrics for shoulders, and started working on one arm push-ups.
meal 1: PS ( funny tummy this morning)
meal 2: pre-wo, vpx bar
meal 3: post wo...chicken sandwich w/ ezekial english muffin and 3.5 oz chicken breast
meal 4: PS, 1 slice ezekial toast w/1 tsp pb
meal 5: 3.5 oz chicken, swiss chard, 10 pumpkin gnocci
meal 6: PS
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Post by sapphire on Oct 7, 2008 15:32:17 GMT -5
Looking good Cathy! How are your girls? How is your oldest Boy friend? He is in Iraq, right? Hi Sapp, my oldest boyfriend? You know I only date children! ;D Kidding.....my eldest daughter's husband is deployed to Afghanistan. Talk about a LDR! My other young lady is doing very well, thank you. Opps I meant your Oldest's BF not oldest bf, I didn't know they were married!? Did that just happen? Hope he is coming home soon. Glad to hear the little one is doing well. What grade is she in? |
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Post by Cathy on Oct 7, 2008 16:58:46 GMT -5
Hi Sapp, my oldest boyfriend? You know I only date children! ;D Kidding.....my eldest daughter's husband is deployed to Afghanistan. Talk about a LDR! My other young lady is doing very well, thank you. Opps I meant your Oldest's BF not oldest bf, I didn't know they were married!? Did that just happen? Hope he is coming home soon. Glad to hear the little one is doing well. What grade is she in? Honey, I knew what you meant.....I was just being silly  |
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Post by irons77 on Oct 7, 2008 21:52:42 GMT -5
Cathy, what is the butt blaster machine? Congrats on the PR, looking strong in here
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Post by Cathy on Oct 8, 2008 4:53:47 GMT -5
Cathy, what is the butt blaster machine? Congrats on the PR, looking strong in here Thank you. The butt blaster is a machine where you place your foot against the pad and push the weight away from your body, working the glutes. My gym has the version where you are kneeling on one knee and your hands, while using the other foot/leg to work. There are stand up versions as well. |
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Post by Cathy on Oct 8, 2008 4:56:06 GMT -5
Weds/work day/
am cardio: 30 min Spinner bike hr 130-150
meal 1: 6 eggwhites, 1/2c oatmeal
meal 2:vpx bar
meal 3:3.5oz chicken, swiss chard, almonds
meal 4: 4 bites of an eggplant sandwich, apple
meal 5: vpx bar
(ate while running around at work)
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Post by Cathy on Oct 9, 2008 8:16:29 GMT -5
Thursday/work day/
meal 1: 6 eggwhites, 1/2 c ezekial cereal w/water
meal 2: vpx bar
meal 3: 3.5 oz chicken, apple, walnuts
meal 4: salad, walnuts
meal 5:vpx bar
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Post by sapphire on Oct 9, 2008 19:06:40 GMT -5
Cathy, what is the butt blaster machine? Congrats on the PR, looking strong in here ONLY a guy would NOT know what a butt blaster is   ;D |
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Post by Cathy on Oct 10, 2008 17:21:09 GMT -5
10/10/08 Chest/ Shoulders/ Tris/ Abs
Smith Incline press...2x10 3/ 35 pd added
Incline DB Flye...2x10 w 17.5 pd DB's
Flat DB press...2x10 w/ 30 for 7 reps and 25 for 3 more
Just wider than shoulder BB upright row...3x10 w/50
Standing side laterals...3x10 w/ 15 pd DB's
Seated rear delt flye machine...2x10 w/40
v bar pushdown...2x10 w/70
seated 2 arm o db ext...2x10 w/ 32.5 pd DB
cable crunch...2x20 w/70
Incline bent leg/hip raise...2x20
lying twist...2x15/side
cardio: Stepmill x 50 minutes, level 5, hr 140-150
meal 1: 6 eggwhites, 1/2c ezekial cereal
meal 2: vpx bar....pre-wo
meal 3: 1/2 c ezekial cereal, mixed w/ 1 scoop choc. protein powder, cinnamon
meal 4: 6 eggwhites. 1 slice ezekial toast
meal 5:chicken,salad, walnuts,
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Post by Cathy on Oct 11, 2008 7:10:48 GMT -5
Saturday/work day/
am cardio: Spinner x 30 minutes, mod pace hr 140's
meal 1: 1/2 c oatmeal w/ scoop protein powder
meal 2: vpx bar
meal 3: chicken, swiss chard, almonds
meal 4: chicken, green salad
meal 5: vpx bar, apple
*insane day at work
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;D