So I have not posted for a couple of days...tuesday was just a.m. cardio for 30 minutes..I have a very busy day so I take that off from lifting.
Yesterday I took my dog on an hour walk including lots of hill and whatnot then lifted last night. power legs last night which included
squats 5x5
Laying leg press worked up to 1 working set
Leg extensions worked up to 1 working set
sldl 3x5 on half ball to make harder
leg curls 1 working set
Then I hopped on the bike for 10 minutes to cool down.
Today is thursday and I did 40minutes of a.m cardio and tonight I have power upper body which I will post later.
I have been doing good at getting in 1400 calories. I am going to keep it here for another week I think...and then go up to 1500. I felt strong last night and went up in my weights so that is a good sign. I have increased my fat to about 20% instead of my 10% which I was getting so hopefully that helps with the fat burn....
Thursday, October 29, 2009
Monday, October 26, 2009
Monday 10/26
This morning was rough getting up! LOL
Getting home and to bed around 1a.m made for a crappy a.m. but I got to sleep in until almost 9 but still felt like a train hit me! I think it was the killer leg work out from yesterday....
I got up had a rice cake and a yogurt and went to the gym.
I did super sets of:
DB over head shoulder press 3x20
Dips 3x20
Side Lateral raises 2x20
Preacher Curls 3x20
Front Lateral Raises 2x20
Hammer Curls 3x20
Skull Crushers 3x20
Cable Curls 2x20
DB Kickbacks 2x20
I supersetted because I didn't have much time. I like doing it this way too because it gives me more cardio workout.
At noon I am going to do cardio and then will go to work @ 3:30.
I have found it tough to get 1400 calories in a day! I know it's only 100 more but it's not something I am used to.
Today so far my split is (that I have planned)
1346calories
105gprotein
142gcarb
36gfat
Getting home and to bed around 1a.m made for a crappy a.m. but I got to sleep in until almost 9 but still felt like a train hit me! I think it was the killer leg work out from yesterday....
I got up had a rice cake and a yogurt and went to the gym.
I did super sets of:
DB over head shoulder press 3x20
Dips 3x20
Side Lateral raises 2x20
Preacher Curls 3x20
Front Lateral Raises 2x20
Hammer Curls 3x20
Skull Crushers 3x20
Cable Curls 2x20
DB Kickbacks 2x20
I supersetted because I didn't have much time. I like doing it this way too because it gives me more cardio workout.
At noon I am going to do cardio and then will go to work @ 3:30.
I have found it tough to get 1400 calories in a day! I know it's only 100 more but it's not something I am used to.
Today so far my split is (that I have planned)
1346calories
105gprotein
142gcarb
36gfat
Sunday, October 25, 2009
Sunday 10/25
Today we got up and went to church. After church we went to the gym where I did my high rep leg day...totally sucks btw.
I wanted to get it done so I squated and then supersetted the rest of my workout:
Squats 55lb 3x20
Leg Press 3x20
Calf Raises 3x20
Leg Extensions 80lbs 3x20
Leg Curls 50lbs 3x20
SLDL on half ball 25lb in each hand 3x20
Lunges weighted w/15 lbs 3x20 per leg (so 40 total in each set)
This workout was about an hour. Normally it takes me closer to 1 15minutes so I was moving along.
This afternoon after the football game I am going to take my pooch on a walk since we have decent weather where I will do about 40minutes of hills and outdoor terrain.
I work 6-midnite so it will be a late night for me which poses a problem with eating so I have figured out my meals for the day and my total is:
calories: 1391---179g Carb---104gProtein---35gFat
I wanted to get it done so I squated and then supersetted the rest of my workout:
Squats 55lb 3x20
Leg Press 3x20
Calf Raises 3x20
Leg Extensions 80lbs 3x20
Leg Curls 50lbs 3x20
SLDL on half ball 25lb in each hand 3x20
Lunges weighted w/15 lbs 3x20 per leg (so 40 total in each set)
This workout was about an hour. Normally it takes me closer to 1 15minutes so I was moving along.
This afternoon after the football game I am going to take my pooch on a walk since we have decent weather where I will do about 40minutes of hills and outdoor terrain.
I work 6-midnite so it will be a late night for me which poses a problem with eating so I have figured out my meals for the day and my total is:
calories: 1391---179g Carb---104gProtein---35gFat
Saturday, October 24, 2009
Saturday 10/24/09
Today I started my morning off with 50minutes on the bike cycling away. I did 5 minute intervals and then did 20 minutes at a fast pace with lower resistance.
This afternoon I have chest/back with high reps. My routine looks like this:
Super sets of
Incline DB Press 4x20
Pull-ups 4x20
Bench Press 4x20
DB Rows 4x20
DB Flyes 4x20
T-Bar Rows 4x20
**The pullups I do with a weight pull-up machine because I can't do real pullups.
My caloric intake is 1400 w/ 198g carb---89g protein---32g fat
This afternoon I have chest/back with high reps. My routine looks like this:
Super sets of
Incline DB Press 4x20
Pull-ups 4x20
Bench Press 4x20
DB Rows 4x20
DB Flyes 4x20
T-Bar Rows 4x20
**The pullups I do with a weight pull-up machine because I can't do real pullups.
My caloric intake is 1400 w/ 198g carb---89g protein---32g fat
Revamp
So this is the first entry of my body blog. I have decided to blog my progress to improving my physique. In the past I have been a runner but due to injury I can no longer run. In 2005 I got down to a meak 96lbs. Currently I am about 137lbs and working towards a lean and strong body. I have realized that strength=health. I know what it is like to struggle and gain weight, how hard it is to lose weight and everything inbetween. I am educated on the subject and am hoping to take my knowledge and help from others to get to my goal.....I am the average women trying to get to that place where I am confident and feel proud of myself when I go shopping.
I am a healthnut already and have been following a 1300calorie diet with a 60-30-10 split. For the past 3 weeks I have been doing fasted cardio in the mornings and lifting at night. This has only given me about 1 lb lost in the past 3 weeks which is not acceptable. I have gotten some advice and decided to move up 100 calories a week until I reach 1800 cals and then boost my fat up to 50g or so. Right now I take in maybe 15g of fat a day so hopefully that gets me in a better fat burning zone. I am afraid to bump calories up but I really have no choice.....its the only way to go from here.
I am a healthnut already and have been following a 1300calorie diet with a 60-30-10 split. For the past 3 weeks I have been doing fasted cardio in the mornings and lifting at night. This has only given me about 1 lb lost in the past 3 weeks which is not acceptable. I have gotten some advice and decided to move up 100 calories a week until I reach 1800 cals and then boost my fat up to 50g or so. Right now I take in maybe 15g of fat a day so hopefully that gets me in a better fat burning zone. I am afraid to bump calories up but I really have no choice.....its the only way to go from here.
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