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Post by mrky03 on Sept 2, 2009 20:44:49 GMT -5
WOW! Those are some impressive leg presses! Keep up the good intensity!
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Post by Karrie on Sept 3, 2009 10:05:14 GMT -5
WOW! Those are some impressive leg presses! quote] No kidding!!!! #arockon6ha#
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tara007
Novice Bodybuilder
Posts: 112
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Post by tara007 on Sept 3, 2009 14:54:45 GMT -5
Yeah...the legs are feeling it today!
Today was EARLY morning shoulders and back..5 AM..yawn!
BENT REAR DB RAISES: 30s x8, 2x12: 25s
SIDE DB LAT RAISES: 2x15: 15s
MACHINE SHOULDER PRESS: 50x8, 40x8
TBAR ROWS:45x12, 70x10,70x10, 90x6
WG LAT PD: 50x10, 60x10
CG PD: 2x8: 60
UR BB ROWS: 2x15: 35, 1x20: 25#
DB SHRUGS: 35sx15, 30sx15, 20sx20
A few sets of abs
15 min. PWO cardio
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tara007
Novice Bodybuilder
Posts: 112
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Post by tara007 on Sept 7, 2009 16:29:03 GMT -5
Hey guys....I've been sick all weekend, which really sucks. I went with my parents to visit my little brother over at Lehigh. We watched the football game, which he wasn't in unfortunately b/c of his knee injury. They are hoping to get him a brace and get him playing by the 3rd game. I sure hope so, b/c his replacement sucks!
I'm feeling a bit better today, so I went to the gym and did some back/shoulders and a few sets of arms
BENT DB REAR RAISE: 25sx10, 30sx10, 25sx12
LAT DB RAISE: 3x10: 15s
BENT BB ROW: 65x12, 75x10, 80x8, 80x8
WG LAT PD: 75x10, 75x10
superset w/ CLOSE GRIP PD: 80x8, 80x8
UR ROWS: 2x15: 35#
BB SHRUGS: 2x15: 65#
DB CURLS: 4x10: 15s
superset w/ TRICEP PD: 4x10: 80#
BB CURL: 35x15, 45x12, 50x 8, 50x8
superset w/ BB SKULLCRUSHERS: 35x15, 45x 12, 45x12,45x10
15 min. cardio
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tara007
Novice Bodybuilder
Posts: 112
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Post by tara007 on Sept 8, 2009 21:33:56 GMT -5
In the gym at 5AM this morning again. My trainer is trying a new technique with me..hitting the muscles twice a week, but doing less volume..so one exercise for the muscle group is the focus..drop sets and rest pause sets. I think it's going to help my power and strength. I am used to marathon volume workouts, so my muscle endurance is good, but my strength is a bit low.
HAMMERSTRENGTH INCLINE: 4x warm up sets (20,30,40, and 50#) Working set: 80#x7..pause x3 pause x5, then a drop set down to 60x10, 50x12,40x15,30x15 and 20x15
DB SHOULDER PRESS: 4xwarm ups: 7.5s, 10s, 12.5s, 15s working set: 25s x7/5/3, drop to 20sx12,15sx10,10sx10
EZ BAR TRICEP EXT.: warmups: 25#, 35# working set: 45#x10/5/6/8
Close grip PD: warmups: 100, 120, 140; working: 200#x7/5/3; 120x25
TBAR ROW: warmups: 25, 35,45#; working: 70#x12, drop to 60x10, 50x10, 40x12, 30x12, 25x20
PWO elliptical: 15 min.
I feel bad sometimes not posting in a lot of other journals..I do read, but I'm a little intimidated by the workouts in there!!!
I just want a night to relax!!! I had a meeting tonight 7-9, one tomorrow night, my 2nd job thurs. night, football game on friday, and a band show on saturday...I just want to sit on my ass at home for a night!!
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Post by Karrie on Sept 9, 2009 14:48:32 GMT -5
Great last two workouts! #arockon6ha# #bconfetti2sq# You are one busy girl! Your schedule is just crazy, but in the craziness keep getting in your work outs. How has our diet been?
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Post by Karrie on Sept 14, 2009 15:39:22 GMT -5
How are the work outs and diet going?
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Post by Sal Paradise on Sept 14, 2009 17:24:07 GMT -5
Hi Tara! Glad to see you started a journal here.
Karrie - her workouts are going well - let's just say the workout posted on the 8th...well Tara blew that out of the water this Sunday!
I dont want to post all the numbers but let's just say the Close Grip Pulldown numbers went from a final set of 80lbs to 105!!!
Tara is the hardest working client I have ever worked with! This woman would put most men to shame.
Tara --- YOU ROCK!!!!
Jeremy
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tara007
Novice Bodybuilder
Posts: 112
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Post by tara007 on Sept 15, 2009 19:01:25 GMT -5
Aww thanks Jeremy...you're gonna make me blush..lol...
ANother great workout today...I'll just list the weights.
PREACHER CURLS: 55#...increased reps by a few
DB HAMMER CURLS: 27.5s....increased wt. from 25s
STANDING CALF RAISES: not sure, but these hurt really bad...slave master makes me stretch and hold until my calf muscles feel like they are burning off
LEG PRESS: 6 plates per side
LEG PRESS w/ FEET TOGETHER: 5 plates per side
20 min. PWO cardio
Diet has been so so...I really need to focus more on it. I ate like crap on Sunday during the Browns game. I love to cook and made the mistake of making pepperoni pull apart bread out of refridgerated biscuit dough. I'm not sure if anything could get less "clean" than that..lol...I paid for it the next day....looked about 8 months pregnant
Yesterday and today have been much better..sticking with starchy carbs for post workout only and limiting myself to one fruit serving a day
Tomorrow starts this Biggest Loser contest that they're having at work. Prize is 200 dollars which isn't too bad...they're going by percentage lost, not bodyfat unfortunately, but I'll give it a shot. I plan on taking in lots of cookies and brownies over the next month or so..I"m not above a little sabatoge..lol
I'm going in for some cardio at 5 AM...if I can walk after my workout today that is..even though I like to pick on him and harass him, I"m so glad to have finally found a trainer that "clicks" with me and how I want to train...it's only been a month and I"m really excited to see how I'll progress from here on out..just gotta get that diet in order. I hate not having a plan set out..I'm a big planner!
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Post by Karrie on Sept 16, 2009 13:47:27 GMT -5
Great workout ;D The diet, I think, is the hardest part. Keep plugging away. Just take one day at a time! Are you still planning on going to the Natural Northern?
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tara007
Novice Bodybuilder
Posts: 112
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Post by tara007 on Sept 17, 2009 18:59:54 GMT -5
Yep...still planning going to the northern...
Another pretty good workout today, despite being really tired. Being around teenagers all day is really exhausting!
Finally home relaxing and....I am a little ashamed to admit...actually watching "The Hills"...it's just so moronic, that it's hilarious..stupid people are fun to laugh at
I'll list highest weights only:
HAMMERSTRENGTH BENCH: 100#..inc. weight
DB SHOULDER PRESS(std): 27.5s....inc. reps
SKULLCRUSHERS: 55#...inc. reps
CG PULLDOWNS: 120#...inc. wt
TBAR ROWS: 90#
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Post by Sal Paradise on Sept 17, 2009 20:28:36 GMT -5
It was a good workout Tara. Considering you were tired and we increased the ROM of some of the exercises as well as the wt used, I'd say it was a phenomenal workout.
And YES - we'll get the diet plan together shortly.
Jeremy
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Post by mrky03 on Sept 19, 2009 10:14:34 GMT -5
Aww thanks Jeremy...you're gonna make me blush..lol... ANother great workout today...I'll just list the weights. PREACHER CURLS: 55#...increased reps by a few DB HAMMER CURLS: 27.5s....increased wt. from 25s STANDING CALF RAISES: not sure, but these hurt really bad...slave master makes me stretch and hold until my calf muscles feel like they are burning off LEG PRESS: 6 plates per side LEG PRESS w/ FEET TOGETHER: 5 plates per side 20 min. PWO cardio Diet has been so so...I really need to focus more on it. I ate like crap on Sunday during the Browns game. I love to cook and made the mistake of making pepperoni pull apart bread out of refridgerated biscuit dough. I'm not sure if anything could get less "clean" than that..lol...I paid for it the next day....looked about 8 months pregnant Yesterday and today have been much better..sticking with starchy carbs for post workout only and limiting myself to one fruit serving a day Tomorrow starts this Biggest Loser contest that they're having at work. Prize is 200 dollars which isn't too bad...they're going by percentage lost, not bodyfat unfortunately, but I'll give it a shot. I plan on taking in lots of cookies and brownies over the next month or so..I"m not above a little sabatoge..lol I'm going in for some cardio at 5 AM...if I can walk after my workout today that is..even though I like to pick on him and harass him, I"m so glad to have finally found a trainer that "clicks" with me and how I want to train...it's only been a month and I"m really excited to see how I'll progress from here on out..just gotta get that diet in order. I hate not having a plan set out..I'm a big planner! Awesome workouts! Are you doing the Natural Northern? My wife's office is also doing the biggest loser contest! We just bought a treadmill so it's more convenient to get cardio in. Good luck, Jeremy know's his stuff!
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tara007
Novice Bodybuilder
Posts: 112
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Post by tara007 on Sept 19, 2009 20:10:10 GMT -5
I'm going to try for the Northern in the spring..March 20th
Workout was ok today...kind of an intermediate one to work on some of my lagging bodyparts (I have way too many of them!) Sadly, my huge stomach overpowers everything else..lol
DB LAT RAISES superset w/ DB REAR DELT RAISES:
22.5sx8, 17.5sx10, 15sx12, 12.5s x15
CABLE WG ROWS: warmup sets and working set of 95#: rest pause 5/5/3, then a drop set starting at 75/60/45/30 w/ reps of 12/10/12/15
HAMMERSTRENGTH 1 ARM ROW: 70x6, 55x10,55x10
ROPE TRICEP PD: drop set: 50/40/30/20: 10 reps each
TRICEP PD MACHINE: 2x20: 120#
HANGING KNEE RAISES superset w/ BALL CRUNCH: 2x20
CABLE CROSSES/PRESSES: 3x10: 30#/ side
MACHINE CHEST PRESS: 2x15: 70#, 80#
20 min. PWO cardio
I'm actually going to try to stick with a diet starting tomorrow. I've been eating healthy, but with no plan...and it adds up to too many calories and carbs at the end of the day...Here's what I'm thinking. I'm 26 weeks out...weighed in at 159.4# this morning
SUNDAY: 200 g protein/75 g. carbs/50 g fat: 1550 cals MONDAY: 200 g protein/50 g. carbs/50 g fat: 1450 TUESDAY: 200 g protein/75 g carbs/50 g fat: 1550 WEDNESDAY: 200/ 75/50:1550 THURSDAY: 175/175/40: 1760 FRIDAY: 200/100/50: 1650 SATURDAy; 200/50/50: 1450
I'm not really sure if that looks ok. I know I do better with lower carbs, even though it's hard! I was contemplating doing The Cut Diet, by Scivation. I've done it before, but didn't follow it exactly
Oh and some random person today told me I looked "fit"..lol..I had just come from the gym and looked like hell, so maybe being in workout clothes and sweating makes one look "fit"
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tara007
Novice Bodybuilder
Posts: 112
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Post by tara007 on Sept 20, 2009 15:27:32 GMT -5
Hope everyone is having a good weekend. I'm getting really pissed at this computer...it's dying and keeps typing the letter h over and over again and I can't get it to stop..
Really good workout today. Jeremy was tired, so I think he was taking it out on me...lol
Highest weights only
PREACHER CURLS: 55#..increased reps
HAMMER CURLS: 27.5s: increased reps
STANDING CALVES w/ horrible stretching:80
SUMO LEG PRESS: 6 plates per side...more depth
CLOSE FOOT LEG PRESS: 5 plates per side
TOES OUT LEG EXT: 100#
To make things easier, I think I'm going to start the Cut Diet tomorrow. It will take away the guesswork and keep me from spending half of my life on nutridiary figuring out my macros and calories.
So the plan will be:
Meal 1: 1.75 scoops whey, 100 g. blueberries, 20 g. almond butter, 1 c. frozen spinach Meal 2: 4 egg whites +2 eggs, 1 c. green beans Meal 3: 5 oz tuna, 1 c. green beans, 12 almonds Meal 4: 5 oz chicken, 2 c. romaine, 2 tsp. olive oil Meal 5: 4 egg whites +2 eggs, 1 c. broccoli Meal 6: 1.75 scoops whey, 20 g. almond butter
I get a carb meal as my last meal on every 3rd day. I'm thinking of streching it out to the 4th day, depending on how I'm feeling
So, in random life events news: for the past week, I have been getting back too much change almost every place I go. It's very weird..maybe God is testing me..lol..I always tell the person and they're always really surprised and I get "Wow, you're honest!" a lot...maybe all this honesty will pay off one of these days
Workout plan for the week is:
Monday: AM 45 min-1 hr cardio..incline treadmill Tuesday: PM upper body +20-30 min. cardio Wednesday: AM 45 min-1 hr cardio Thursday: PM lower body Friday: AM intermediate workout +20 min. cardio Saturday: rest..going to see my brother's football game in PA Sunday: PM upper body +30 min. cardio
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Post by Sal Paradise on Sept 20, 2009 19:27:41 GMT -5
Looks good Tara and we'll see how the Cut Diet plays out. I know you are in a hurry to drop more weight but I don't want to see you get to a point where we can't get the muscle to grow either. We'll play this out for a while and see how things are shaping up. But don't stretch the carb day out until the 4th day. It's on the 3rd day for a reason - leave it there.
Also, have you tallied up the protein grams for this plan? If so, let me know. If the strenght gains start to go backward we'll revise the plan a little.
Have a good night and great workout today.
BTW - Thanks for typing up the workouts!
Jeremy
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tara007
Novice Bodybuilder
Posts: 112
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Post by tara007 on Sept 21, 2009 3:57:35 GMT -5
I don't think I'll drop a lot of weight, since I'm starting with the 1750 calorie plan...my plan for today comes up to 1750 calories, with 65 g. of fat,62 g of carbs and 230 g of protein
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Post by Karrie on Sept 21, 2009 12:46:55 GMT -5
Strong workouts! The Cut diet is a great plan. Joel(mrky03) on the board really likes it and Terry was following it too. Terry said Jeremy is also going to the show next weekend so we are gonna meet up with you guys. Pm you my cell next week.
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Post by Sal Paradise on Sept 21, 2009 14:44:56 GMT -5
I don't think I'll drop a lot of weight, since I'm starting with the 1750 calorie plan...my plan for today comes up to 1750 calories, with 65 g. of fat,62 g of carbs and 230 g of protein OK - that I LIKE!!! Thanks Tara.
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Post by Sal Paradise on Sept 21, 2009 14:46:25 GMT -5
Strong workouts! The Cut diet is a great plan. Joel(mrky03) on the board really likes it and Terry was following it too. Terry said Jeremy is also going to the show next weekend so we are gonna meet up with you guys. Pm you my cell next week. Yep - I'll be there. one of my trainers is in figure and I have a girl who I'm helping with posing an doing photos for doing bodybuilding. Provided nothing crazy comes up I'll be there for possibly both pre-judging and the finals. Jeremy
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