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Post by RUBICON19 on Oct 2, 2007 11:03:56 GMT -5
I forgot my book at home, I'll put in my cardio for last week and last nights workout later. Sorry! Real estate school went fine, long days! Teacher was a little painful to deal with but it's over. My boss is on vacation next week so I'll have plenty of time to study. Plenty of time to study AND take a few pics! And so cardio
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Post by mrssully on Oct 3, 2007 6:50:45 GMT -5
Tuesday work treadmill, 6.0 incline, HIT, 5 min. warm up, 4.0 x 40 seconds, 6.8 20 seconds, 22 minutes, 2 minute cool down 117 cals. Had a melt down, had to leave gym.
Wednesday work treadmill, 6.0 incline, 42 minutes, 268 cals
Thursday work treadmill, 6.0 incline, 42 minutes, 268 cals
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Post by mrssully on Oct 3, 2007 9:01:12 GMT -5
Oh My! Catching up.
Friday 9/28/07 FM Squat (RP) DEEP! 120 x 10, 7, 5 120 x 10, 5, 4 Concentrated on going deep DB Step Ups (RP) 15 x 20 15 x 20 Leg Ext. (RP) 80 x 10, 6, 3 Leg Curl (RP) 90 x 8, 5, 2 Quad & Ham Stretches Alternate DB Curl (RP 20 x 10, 5, 3 20 x 8, 5, 5 Overhead DB Ext. (RP) 25 x 10, 8, 4 25 x 8, 5, 5 Bi & Tri Stretches
Monday 10/1/07 Meal 1: 1-whole Egg, 4-egg whites, ¼ cup oatmeal Protein–23, Fat-7, Carb-15, Cals-222 Meal 2: 2.5 oz chicken, 1/4 cup green beans, 1tsp Peanut Butter P-23.8, F-5.5, Carbs-2.3, Cals-157.5 Meal 3: 3 oz chicken, 1/4 cup green beans, 1tbsp Peanut Butter P-30.7, F-11.5, Carbs-4.3, Cals-248.5 Meal 4: 3.0 oz chicken, 1/2 cup green beans, 1/4 cup Brown rice P-28.9, F-3.3, Carbs-11.5, Cals-198.5 Extend-2 Scoops, EAA-1 Scoop during Work Out Meal 5: 3 oz chicken, ½ cup green beans, 1/4 cup Brown rice P-28.9, F-3.3, Carbs-11.5, Cals-198.5 Total for the day: P-135.4, F-30.5, Carbs-44.6, Cals-1025 Incline Smith Press 20 x 6, 5, 3 20 x 6, 4, 2 Flat Leverage Press 10 x 6; 5 x 3, 2 5 x 6, 2, 3 FM Flye 40 x 9, 6, 4 Chest Stretch Smith Delt Press 20 x 6, 4, 3 20 x 6, 3, 2 Seated DB Side Lats 10 x 10, 6, 4 10 x 10, 6, 4 Shoulder Stretch Tricep Pushdown 80 x 10, 3; 70 x 6 80 x 8, 4, 3 Overhead DB Ext 30 x 10, 4, 3 Stretch on last rep.
Tuesday 10/2/07 Meal 1: 2.5 oz chicken, 1/2 cup oatmeal Protein–27, Fat-5.5, Carb-27, Cals-267 Meal 2: 2 oz chicken, 1/2 cup green beans, 1tsp Peanut Butter P-20.1, F-5.5, Carbs-2.3, Cals-157.5 Meal 3: 2 oz chicken, 1/2 cup green beans, 1tbsp Peanut Butter P-22.6, F-10.5, Carbs-5.5, Cals-209 Extend-2 Scoops, EAA-1 Scoop during cardio Meal 4: 2.0 oz chicken, 1/2 cup green beans, 1/2 cup Brown rice P-21.1, F-2.5, Carbs-20.5, Cals-194 Extend-2 Scoops, EAA-1 Scoop during Work Out Meal 5: 3.0 oz Salmon, 1/2 cup Brown rice P-20.8, F-11, Carbs-18, Cals-260 Total for the day: P-116.3, F-26.5, Carbs-77, Cals-1029
Vertical Leg Press 50 x 10, 5, 1 50 x 10, 6, 3 Lunges 15 x 12 15 x 12 Leg Ext 80 x 10, 6, 3 80 x 8, 4, 3 Leg Curl 90 x 6, 4, 2 90 x 6, 3, 2 Quad & Ham stretches Stand Calf 230 x 8, 6, 6 230 x 6, 6, 6 Seated Calf 90 x 10, 8, 4 stretch on last rep 25 seconds
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Post by RUBICON19 on Oct 3, 2007 11:53:17 GMT -5
Tuesday work treadmill, 6.0 incline, HIT, 5 min. warm up, 4.0 x 40 seconds, 6.8 20 seconds, 22 minutes, 2 minute cool down 117 cals. Had a melt down, had to leave gym. Wednesday work treadmill, 6.0 incline, 42 minutes, 268 cals Thursday work treadmill, 6.0 incline, 42 minutes, 268 cals Only 3 days total last week?
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Post by mrssully on Oct 3, 2007 13:22:29 GMT -5
Yes, doing better this week.
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Post by Karrie on Oct 5, 2007 13:17:25 GMT -5
How has the end of the week been for you?
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Post by RUBICON19 on Oct 5, 2007 13:48:02 GMT -5
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Post by Karrie on Oct 5, 2007 13:55:39 GMT -5
Thanks for posting the pics Randy! Dot-looking great, it looks like you have some caps on the shoulders and lines in the upper inner arms. Hard to get a good look your legs. Hang in there and it will all come together! LOVE the suit!
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Post by mrssully on Oct 5, 2007 14:23:30 GMT -5
Thanks Randy! I can't wait to see it with all the crystals. Still working on the legs, in fact, time for cardio
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Post by mrssully on Oct 5, 2007 16:07:49 GMT -5
Thursday 10/4/07 Lat Pulldown 90 x 10, 6, 4 90 x 10, 5, 3 Seated Cable Row 90 x 7, 5, 4 90 x 8, 4, 3 V-Bar Pulldown 90 x 10, 5, 3 DB Row 30 x 10, 5, 4 35 x 8, 4, 3 EZ Bar Curl 40 x 8, 5,4 40 x 10, 7, 5 Alt. DB Curl 20 x 7, 4, 4
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Post by beckie on Oct 5, 2007 19:10:41 GMT -5
I love the color of your suit Dot-can't wait to see it all 'blinged' up
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Post by RUBICON19 on Oct 8, 2007 20:14:54 GMT -5
Big Dot's gonna be all about the BLING, BLING!! ;D
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Post by mrssully on Oct 9, 2007 6:47:21 GMT -5
Monday 10/8/07 Incline DB Press 25 x 10 25 x 10 25 x 10 Flat DB Press 25 x 10 25 x 10 25 x 10 Seated DB Press 20 x 10 20 x 10 20 x 10 DB Side Lats 10 x 10 10 x 10 10 x 10 Lying Tri Ext. 40 x 10 40 x 10 40 x 10 FM Tri Ext 60 x 10 50 x 10
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Post by mrssully on Oct 10, 2007 6:55:04 GMT -5
Tuesday 10/9/07 Leg Press 160 x 10 180 x 10 180 x 10 lunges 15 x 10 15 x 10 15 x 10 Leg Ext. 80 x 10 85 x 10 90 x 10 Leg Curl 80 x 10 90 x 10 90 x 9 HS Calf 4 plates x 10 6 plates x 10 6 plates x 6
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Post by beckie on Oct 11, 2007 0:55:35 GMT -5
How are you feeling now that the comp is getting closer Dot?
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Post by mrssully on Oct 11, 2007 6:49:07 GMT -5
Beckie - I won't be competing this month. A lot of household issues going on and my head is just not into it. I am now planning for April.
Wednesday 10/10/07 FM Pulldown 70 x 10; 80 x 10; 80 x 10 FM Cable Row 70 x 10; 70 x 10; 70 x 10 Stiff Arm Pulldown 60 x 12; 70 x 8; 60 x 12 Red Row 90 x 10; 90 x 10; 90 x 10 FM Curl 30 x 10; 30 x 10; 30 x 8 Incline DB Curl 10 x 10; 10 x 10
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Post by Karrie on Oct 11, 2007 11:34:38 GMT -5
Beckie - I won't be competing this month. A lot of household issues going on and my head is just not into it. I am now planning for April. Oh, no, Dot! You were just a cruisin' along with the diet and workouts! Now you have time to put more muscle on for the Apri show! I hope you keep your journal up. ;D
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Post by mrssully on Oct 11, 2007 13:13:26 GMT -5
Yes, I'll continue the diet, workout and my journal. I've worked too hard to toss it away
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Post by Tim Wescott on Oct 11, 2007 13:28:51 GMT -5
Sorry to hear about the change in plans Dot........life happens!
Just gives you more time to be even better...........train hard!
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Post by RUBICON19 on Oct 11, 2007 14:10:17 GMT -5
Yes, I'll continue the diet, workout and my journal. I've worked too hard to toss it away True Dat! Keep your head up Dot! I am there for ya!
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