December Updates

12/19/2011 Back and Shoulders
Last workout before surgery
Lat Pulldown wide: 55x10, 70x10, 85x8, 100x6, 115x5, 130x4
Bar Deads: 95x10, 115x10, 135x8, 155x6, 175x5, 185x5, 205x3
Bent Over Row: 95x10, 115x9, 125x8, 135x6
Close Grip Pulldown: 70x12, 85x10x2
Side Lateral: 10x10, 15x6x3
Standing DB Press: 15x10, 20x10x3
Left arm is not as bad today. DB press aggravates it.


12/18/2011 Chest and Arms
Inc DB Press: 15x15, 25x10, 30x10, 35x5, 40x5, went for 45s but could not get them up - no spotter around
Inc. Chest Flys: 15x15, 20x11, 25x8, 30x8, 35x6
BB Curl: 20x10, 30x8, 40x6x2
Tricep Bar Extension: 20x10, 30x10, 40x6x2
Seated DB Curl: 10x12, 12x12, 15x12
SS Lying DB Extension: 10x12, 12x12, 15x12


12/17/2011 OFF


12/16/11 Legs
Squat: 95x12, 115x10, 135x8, 155x6x3
SLDL: 135x8x2, 155x8, 155x6, 155x8
Leg Extension: 55x10, 70x10, 85x10, 100x10
SS Leg Curl: 15x10x3
Not much time today


12/15/11 OFF


12/14/11 Back and Shoulders
Lat Pulldown UH: 55x15, 70x10, 85x8, 100x6, 115x6, 135x5
T Bar Row: 25x10, 45x10, 50x10, 55x10, 60x8
Rope Pulldown: 25x12, 35x12x12
Upright Row: 25x15, 40x10, 50x10x2, 50x8
Seated DB Press: 15x10x2, 25x8x2, DS 10x10
Front Raise: 5x12, 10x10x3


12/13/11 Chest and Arms
Flat Bar Press: 45x15, 65x10, 85x10, 95x5, 100x5, 105x5
Slight Inc. DB Press: 15x15, 20x10, 30x10, 35x8
Hammer Curl: 10x10, 15x10, 20x10x2
Tricep Dips: 20, 16, 12, 13
Cable Curl: 15x12, 20x12, 25x12
SS Rope Press: 20x12, 25x12, 30x12


12/12/11 Legs
Squat: 95x12, 115x12, 135x8, 155x6, 185x4x3
Leg Extension: 70x10, 90x10, 100x10, 105x10
Leg Curl: 40x10, 50x10, 65x6, 80x6, 95x6
Split Squat: 90x10, 110x10x2
SS Calve Raises: 140x8, 160x8x2
Used Smith Machine for Split Squat and Calve Raises
Leg Curl was double leg machine


12/11/2011 OFF


12/10/11 Back and Shoulders
Lat Pulldown UH: 55x15, 70x10, 85x8, 100x6, 115x6, 130x6
T Bar Row: 25x10, 35x12, 50x10, 65x10, 75x10
Rope Pulldown: 20x12, 30x12, 42.5x7, DS 20x10
Upright Row: 20x15, 40x10, 50x8, 55x8, 60x6
Seated DB Press: 15x10x2, 25x6, 30x5x2
Front Raise: 5x12, 10x12x3
Left arm was ok until I tried 60 on the upright row. Now it is sore.


12/9/11 Chest and Arms
Flat Bar Press: 45x15, 65x10, 85x8, 95x3, 95x5x2
Slight Inc. DB Press: 15x15, 20x10, 30x10, 35x8
Hammer Curl: 10x10, 15x10, 20x10x2
Tricep Dips: 18, 13, 12x2
Cable Curl: 15x12, 20x12, 25x12
SS Rope Press: 20x12, 25x12, 30x12
Left arm is sore


12/8/11 Legs
Squat: 95x12, 115x10, 135x8, 155x5, 185x5, 195x4, 205x3, 215x3, 225x5 (spotter)
Leg Extension: 55x10, 70x10, 85x10, 100x10
Leg Curl: 15x10x2, 20x6, 25x6, 30x6
Split Squat: 90x10, 110x10, 130x10
SS Calve Raises: 140x10, 160x8, 180x10
Used Smith Machine for Split Squat and Calve Raises
Leg Curl was kneeling single leg


12/7/11 Back and Shoulders
Lat Pulldown UH: 55x15, 70x10, 85x8, 100x6, 115x6, 130x4
T Bar Row: 25x10, 45x10x2, 50x10, 55x10
Rope Pulldown: 20x12, 30x12, 42.5x7, DS 20x10
Upright Row: 20x10, 40x10, 50x10x3
Seated DB Press: 15x10x2, 20x6, 25x6x2
Front Raise: 5x12, 10x12x3
Left shoulder sore


12/6/11 Chest and Arms
Flat Bar Press: 45x20, 65x10, 85x8, 105x3, 105x2, DS 65x16
Slight Inc. DB Press: 15x10, 25x10, 35x7, 35x6
Hammer Curl: 10x15, 15x10, 20x10, 20x8
Tricep Dips: 15x2, 12x2
Cable Curl: 15x12, 20x12, 25x12
SS Rope Press: 20x12, 25x12, 30x12
Left arm is sore


12/5/11 Legs
Squat: 95x12, 115x10, 135x8, 155x5, 185x4x2, DS 135x8
Leg Extension: 55x10, 70x10, 85x10, 100x10
SS Leg Curl: 40x10, 50x10, 65x7, 80x6, 90x6
Split Squat: 90x10, 100x10x2
SS Calve Raises: 90x10, 150x10x2
Used Smith Machine for Split Squat and Calve Raises
Leg Curl was double leg


12/3/11 - 12/4/11 OFF


12/2/11 Chest and Arms
Flat Bar Press: 45x20, 65x12, 75x10, 95x5x3
Slight Inc. DB Press: 15x15, 25x10, 30x10, 35x10
Hammer Curl: 10x15, 15x10, 20x10, 20x8
Tricep Dips: 16, 12, 11x2
Cable Curl: 15x12, 20x12, 25x10
SS Rope Press: 20x12, 25x12, 30x10
Left arm is sore


12/1/11 Back and Shoulders
Lat Pulldown UH: 55x15, 70x10, 85x8, 100x6, 115x6, 130x6
T Bar Row: 25x10, 45x10, 55x10, 65x10, 75x10
Rope Pulldown: 20x12, 30x12, 42.5x12
Upright Row: 30x10, 40x10, 50x10x2, 50x8
Seated DB Press: 15x10x2, 20x6, 25x6x2
Front Raise: 5x12, 10x12x3
First day back from being really sick - not bad.

November Updates

11/27/11 - 11/30/11 OFF - sick. Totally run down.


11/26/11 Legs
Squat: 95x12, 115x10, 135x8, 155x6, 175x5, 185x4, 195x3, 200x5 (spotter)
Leg Extension: 55x10, 70x10, 85x10, 100x10
Leg Curl: 15x10x2, 20x6, 25x6x2
(Kneeling single leg curl)
Short on time today


11/25/11 - OFF


11/24/11 Back and Shoulders
Pull Ups Assisted: #12x12, #11x10x3
Seated Cable Row: #4x10, #5x10, #6x10, #7x10, DS #4x10
DB Deads: skipped these
1 Arm DB Row: 25x10, 40x12x2
Stand Push Press: 20x15, 30x10, 40x8, 50x8
Rear Delt Raise on Bench: 5x12, 8x10, 8x12x2
Pain in left shoulder @50 lbs


11/23/11 Chest and Arms
Flat DB Press: 20x15, 30x12, 40x10, 50x5x2, DS 30x12
Incline DB Press: 25x10, 30x10x3
Incline DB Curl: 10x12, 15x9, 15x8, DS 10x8
Tricep Pressdown: 25x10, 35x10, 42.5x10, DS 20x10
Barbell Curl: 25x12, 40x12x2
SS Lying Bar Extensions: 25x12, 40x12x2
Pain not as bad in left shoulder
35s not available for incline press


11/22/11 Legs
Leg Extension: 75x10, 90x10, 105x10, 120x10
Leg Press: 90x12, 180x10, 270x10, 360x6, 450x6, 540x6 (plus 118 sled weight)
SLDL: 135x10x2, 155x10, 175x10, 195x8
Sumo DB Squat: 65x12, 95x10x2
Short on time today


11/21/11 Back and Shoulders
Pull Ups Assisted: 55x12, 45x8x3
Seated Cable Row: 27.5x10, 35x10, 42.5x10, 50x8, DS 27.5x10
DB Deads: 25x10, 35x10, 45x8x2
1 Arm DB Row: 25x10, 40x12x2
Stand Push Press: 20x15, 30x10, 40x6, 50x6
Rear Delt Raise on Bench: 5x12, 7.5x12x3
Left shoulder hurts
Tired today


11/20/11 Chest and Arms
Flat DB Press: 20x15, 30x12, 40x10, 50x5x3
Incline DB Press: 25x10, 35x10x3
Incline DB Curl: 10x12, 15x8, 15x8, DS 10x10
Tricep Pressdown: 25x10, 35x10, 42.5x10, 20x10
Barbell Curl: 25x12, 40x12x2
SS Lying Bar Extensions: 25x12, 40x12x2
Pain in left shoulder


11/19/11 Legs
Leg Extension: 60x10, 85x10, 100x10, 115x10
Leg Press: 90x12, 180x10, 270x10, 360x6, 450x6, 495x5, 540x6 (plus 118 sled weight)
SLDL: 135x10x2, 155x8, 185x6, 185x4
Sumo DB Squat: 65x12, 95x9, 95x10x2
BB Lunge: 100x10, 110x10, 120x10
Calves 100x20, 110x20, 120x15
Lunges were on Smith machine and SS with calves

11/18/11 Back and Shoulders
Pull Ups Assisted: 55x12, 45x10, 45x8, 45x10
Seated Cable Row: 27.5x10, 35x10, 42.5x10, 50x8x2
DB Deads: 25x10, 35x8, 45x8x2
1 Arm DB Row: 25x10, 35x10, 45x10
Stand Push Press: 20x15, 30x10, 40x8, 50x8
Rear Delt Raise on Bench: 5x12, 7.5x12x3
Left shoulder hurts

11/17/2011 Off?

11/16/11 Chest and Arms
Flat DB Press: 25x15, 35x10, 45x6x4
Incline DB Press: 20x15, 35x9, 35x8, 35x10
Incline DB Curl: 10x15, 15x10, 15x7, DS 10x10
Tricep Pressdown: 15x12, 30x10, 42.5x8, DS 20x10
Barbell Curl: 25x12, 40x10, 40x12
SS Lying Bar Extensions: 25x12, 40x10, 45x12
Pain in left shoulder

11/15/11 Legs
Leg Extension: 55x10, 85x10, 100x10, 115x10
Leg Press: 135x10, 165x10, 195x12, 240x12, 270x8, 300x6 (plus 118 sled weight)
SLDL: 135x10x2, 155x10, 175x8, 200x6
Sumo DB Squat: 65x12, 85x12, 95x10x2
BB Lunge: 100x10x3
Calves 100x20x3
Lunges were on Smith machine and SS with calves

11/14/11 30 minutes cardio

11/13/11 Back and Shoulders
Pull Ups Assisted: 120x15, 105x8x3
Seated Cable Row: 45x15, 60x15, 75x12, 90x10x 105x10
DB Deads: 25x10, 30x10, 35x10, 40x10
1 Arm DB Row: 25x10, 30x12, 35x12
Stand Push Press: 45x8, 55x8x3
Rear Delt Raise on Bench: 5x12, 10x10, 8x12x2
Left elbow and left delt hurt


11/12/11 Chest and Arms
Flat DB Press: 25x15, 35x10, 45x6, 50x5x3
Incline DB Press: 20x15, 30x10, 35x7, 35x10
Incline DB Curl: 10x15, 15x10, 15x8, DS 10x8
Tricep Pressdown: #3x15, #4x10, #6x10, DS #4x10
Barbell Curl: 30x12, 40x10, 40x8
The BB curl was supposed to be SS with lying bar extensions. However, there were a couple of guys who failed to put on deodorant and so they stunk up the bench area. Seriously, no one could go over there. It was awful.

Just 11/10/11

11/10/11 Legs - new routine.
Back on plan with the meals for the most part. Man I am hungry. I suspect I am deficient in vitamin B complex. So I will be getting some later today to take.

Leg Ext: 55x10, 70x10, 85x10, 100x10 - will be going heavier on these next time.
Leg Press: 90x15, 180x10, 270x10, 360x6, 450x5x2 Additional weight: sled = 118lbs. I gave this a shot since I have not been running in about 7 or 8 months. My hip always hurts so that was probably was not smart. I am going to switch up from this 45 degree press to the seated straight out in front of me press and see what happens. Otherwise, I will skip this altogether and replace it with squats.
SLDL: 135x10, 155x10, 175x10, 195x8, 215x3 and then 1 extra. That was a new PR. That is actually the most weight I ever lifted for anything Now if I only I can get my deads up there like that.
Sumo DB Squat: 65x12, 75x12, 85x12x2
BB Lunge - actually did Smith Machine Split squats. Superset with Calves
90x10x3 for split squats - could go heavier on that
90x20x3 for calves
Leg adduction 135x15, 165x15, x195x15



11/9/10 Cardio: 20 minutes on stair mill - ran out of time. I woke up a bit late today - tired.
Weight at 134. Squash attack, Apple pie crust and decided to throw in the towl and have a Wegman's salad, turkey chili, and a big chocolate chip nut cookie for dinner. Ahhh, I needed that break.

11/8/11 Back and Shoulders + 20 minutes of stairmill - Worked out with Nicole
Lat Pulldown Wide: 60x15, 75x12, 90x8, 105x6, 120x5x2
Deads: 65x12, 95x10, 135x8, 155x5, 185x5, 205x2 wanted the third but my body said no again.
Bent Over Row: 65x15, 95x10, 115x10, 125x8
Close Grip Pulldown: #3x12, #5x12, #6x12
Side Lateral: 5x15, 15x6x3
Standing DB: 10x10, 15x12, 20x10, 25x7
Left shoulder has been better so I pushed the weight today.

117/11 Cardio - 7 minutes on stairmill; 23 minutes inclines walks on treadmill. Got bored of stairs, plus I was super tired.

11/6/11 Chest and arms - same as the last workout. I lost my sheet, but I know I did not switch up the weight.


11/5/11 Legs
Squat: 45x20; 65x15; 95x12; 135x8; 155x7; 175x5x2
SLDL: 135x8; 155x8; 175x6x3
Leg Ext: 55x15; 65x15x3
Walking Lunge: 25x20x3
Leg Curl - kneeling singles: 20x10x3
No adduction or calves today

Next round of updates

11/4/11 Cardio
I know it is not tomorrow yet...but I already know what I am doing. 30 minutes on the stair mill. Light to moderate pace with a few face paces thrown in for fun.



11/3/11 Back and Shoulders
Lat Pulldown Wide: 60x15, 75x10, 90x6, 105x6, 110x5, 115x6
Deads: 65x12, 95x10, 135x6, 155x6, 175x5, 195x4; Bonus Set: 205x2
BB Rows: 65x15, 115x8x3
Close Grip Pulldown: 60x12, 75x12x2
Side Lateral: 5x12, 15x6x3
Stand DB Press: 10x10, 15x12, 20x10x2

I was at 195 for deads and I knew I could do another set, but my plan only called for 5 total sets. But really wanted to get over 200 so I did a bonus set. I have done 205 before, but it was a weakly pulled and the form was not tight - I did 3 so so reps that day. Today I powered through the workout and the 205 for 2 was done with great form and I felt much stronger when I pulled through it. I was happy for that. I was actually going to go for a third, but I as I started those first tough couple of inches in the lift, I felt something ever so slightly twinge on my right lower lat - almost near the ribs and I immediately dropped the bar. There was no pain at all, but I instantly knew something was not quite right with that rep so I let it go. There was no pain during the rest of the workout either and I feel fine now. I know I made a good call with that. There will be another day to try again.

I was also happy with my shoulder press. I got up to 20 lbs. Not bad considering the pain I have had the past month or so. Today my shoulder was not that bad so I went for the 20s and got it done.


11/2/11 Chest and Arms Check In Weight 131.8
Slight Inc. Press: 15x15, 20x10, 25x10, 35x5, 40x5, 35x5
Chest Dips Unassisted: 12x2, 13x2
BB Curl: 25x10, 35x8, 50x4, DS 30x8
Tri Bar Ext: 25x12, 40x8, 50x5, DS 30x8
Seated DB Curl: 10x10, 15x12x2
SS Lying DB Ext: 10x10, 15x12x2

I finally got those 40s up today - only for one set though. I could probably manage 45s if someone put them in my hands and spotted me. My slight incline press is not as deeply inclined as my usual incline press. I have done 45s on those. I am curious now if I could manage 50s on those. I bet I can press 55s or maybe even 60s with a spot on flat DB press.

Shoulder pain was not as bad today. I think I am starting to heal up - finally.

Today was also my first day back on Beyond Nutrition All Day Whey for pre workout and All in 1 for post workout. It is good to be back on it. That Optimum Nutrition was dishwater compared to BN. I won't let myself run out again! LOL!!!




11/1/11 Legs
Squat: 45x20, 65x15, 95x10, 135x8, 150x6, 170x5x2
SLDL: 135x8, 150x9, 160x8, 180x6, 190x6, 200x5
Leg Extensions: 50x15, 65x15x2, 65x13
Walking Lunges: 25sx20x3
Leg Curl - kneeling single leg: 20x10x3

No calves or adductions today

Hip felt pretty good today. I was happy for that.

And now for today's....

10/30/2011 Back and Shoulders
Lat Pulldown Wide: #5x13, #6x10, #7x8, #8x6, #9x6, #10x4
Deadlifts: 65x12, 95x10, 135x8, 155x6, 175x5, 200x3
Bent Over Row: 65x12, 95x10, 115x9, 125x8
Close Grip Pulldown: #6x12, #7x10x2
Side Lateral Raise: 10x10, 15x6x3
Standing DB Press: 10x12, 15x12x3
Pain in left shoulder on DB presses - keeping these on the lighter side.

Latest Update

My hip is much better at this point.

10/29/2011 - OFF - went to Yorton. Stayed on plan!!! Yay!

10/28/2011 - Cardio, 30 minutes on stair mill. Got up to 90 steps/min for a little bit.

10/27/2011 Chest and Arms
Slight Incline Press: 15x15, 25x10, 30x10, 35x8x3
Chest Dips Unassisted: 15x1, 12x3 1 minute rest break between sets
BB Curl: 25x10, 30x10, 45x6, 50x6, DS 25x15
Tri Bar Ext: 25x15, 35x12, 50x6, 55x6, DS 25x15
Seated DB Curl: 10x12, 15x12x2
SS Lying DB Ext: 10x12, 15x12x2
I wanted to go for 40s again with slight incline press, but I could not find those DBs. Things get lost at the Mt. Laurel LA Fitness, but it is not as bad as Cherry Hill.

10/26/2011
Squat: 45x20, 65x15, 95x10, 135x8, 150x8, 160x6, 165x6
SLDL: 135x8, 145x8, 155x8, 175x8, 185x6x2
Leg Ext: 50x15, 65x12, 65x13, 65x14
Walking Lunges: 25lb db x 20 x 3 sets
Leg Curl - double: 50x10x3
Finished with leg adduction and calve training
I rolled my right foot outward, which rolled my hip, during my first set of walking lunges. Ouch!

Finally posted my workouts ...and by the way, I am not Angela.

Ok so I finally found time to get this started. I am going to do one giant post with all of my workouts from September 1. This way you can see my progression/regression. So far, my diet has been so-so since school started. I have managed to keep my weight between 130-135, wioth it hovering more on the 134/135 side. I do my best to keep with the plan. Unfortunately, that is not always convenient and so when I am off my macro count, I keep it lean and clean. I choose vegetables and whole grains. I occasionally will have a treat here or there, but I keep that to a minimum. My issue is not what I eat. It is how much I eat. I can literally plow through a vegetable patch with my teeth.

Also, I have a food lab on Wednesdays and we make things, taste them, and then we have to write papers on the food. These foods are healthy for the most part, but they are not for the bodybuilder diet. But I have to know how to counsel and treat people in the future so it is what it is for the time being.

Okay on to the workouts: weight used x reps x sets. I am not sure what I did on the gap days - maybe cardio, maybe nothing.

10/25/2011 Back and Shoulders
Wide Lat Pulldowns 55x15, 70x10, 85x8, 100x6x2, 105x6
Deadlifts 65x12, 95x10, 135x8, 155x5, 185x4, 190x3
Bent Over Row BB 65x15, 95x10, 115x9, 125x8
Close Grip Pulldown 60x12, 70x12, 75x10
Side Lateral 5x10, 10x10, 15x6, 15x6
Standing DB Press 10x12, 15x12x3
Pain in left should for about 2 months now so I don't go too heaving on shoulder press anymore.

10/24/2011
Cadio - 30 mins on stair mill. I am out of shape. I only got up to 90 steps per minute. That used to be my stead state. 6 months ago.

10/23/2011Chest and Arms
Slight Inc. DB Press 15x10, 25x10x2, 30x8, 35x6x2
Chest Dips 12, 10x2, 8
BB Curl 20x10, 30x10, 40x10, 50x6 DS 25x20
Tri Bar Ext 20x15, 30x12, 40x10, 50x6, DS 25x20
Seated DB Curl 10x10, 15x12x2
SS with Lying Tri Ext DB 10x10, 15x12x2
I wanted the 40s with the slight inc db press, but I could not get them up - I need them to be put in my hands - 35s are not that hard anymore.
Chest Dips - I do not do the assisted ones. I prefer to do them on my own. I usually get a total of 50 across 4 sets. Today must have been a tired day.

10/22/2011 Legs
Squat 45x15, 65x15, 90x10, 135x8, 145x8, 150x7, 155x8
SLDL 135x8, 145x8, 155x8, 175x6x3
Leg Ext 50x15, 70x13, 70x14, 10x12
Walking Lunges 10 on each leg 3 sets 20lb dbs
Leg Curl - kneeling single leg 20x10x2. 20x8, DS 10x5 to finish it and burn them out good.

10/21/2011Back and Shoulders
Lat Pulldown UH 70x10, 85x8, 100x6, 115x6, 130x5x2
T Bar Row 20x10, 45x10, 55x8x2, 55x10
Rope Pull Down 20x12, 30x12x2
Upright Row 20x12, 30x10, 40x10, 50x10x2
Seated DB Press 15x10, 20x10, 25x6x2 DS 10x12
Front Raise 5x10, 10x10x3
T Bar Row machine here was a plate loaded machine with you sitting and your chest against a pad.

10/20/2011 OFF

10/19/2011 Chest and Arms
Bench Press 45x15, 65x10, 85x6, 95x5x3
Slight Inc DB Press 25x10x4
Hammer Curl 10x10, 15x10, 20x8, 20x10
Tri Dips Unassisted 10x2
Cable Curl 15x10, 20x10, 25x10
SS Rope Press Downs 20x10, 25x10x2
Left should was hurting a lot today so I limited the weight on slight inc press and I also had a bio test this morning so I cut the workout short by only doing 2 sets of dips instead of my usual 4.

10/18/2011 Legs
Squat 45x15, 65x15, 95x10, 135x8, 165x5, 185x3x2
Leg Ext 70x10, 100x10x2
Leg Curl - kneeling single 10x10, 15x8, 20x6, 25x6x2
Split Squat (Smith Machine) 90x10, 110x10, 120x10
I also train calves and leg adduction on my leg days - time permitting.

10/17/2011 Back and Shoulders
Lat Pulldown UH 70x10, 85x8, 100x6, 115x6, 130x5, 135x4
T Bar Row 20x10, 45x10, 50x9, 60x8
Rope Pull Down 20x12, 30x12, 35x10
Upright Row 20x12, 30x10, 40x10, 50x10x2
Seated DB Press 15x10, 20x10, 25x6x2 DS 10x12
Front Raise 5x10, 10x10x3

10/15/2011 & 10/16/2011 were off days - lots of events this weekend. Lots of food!

10/14/2011 Chest and Arms
Bench Press 45x20, 65x12, 85x8, 100x5x3
Slight Inc DB Press 25x10, 30x10, 35x8, 35x7
Hammer Curl 10x10, 15x10, 20x10, 20x8
Tri Dips Unassisted 17, 12, 11, 10
Cable Curl 15x12, 25x12, 25x10
SS Rope Press Downs 20x12, 30x10x2
4.5 hours of sleep today - tough workout.

10/12 & 10/13 - I am sure I did cardio 30 mins on stair mill on one of these days and probably took the other day off.

10/11/2011 Legs
Squat 45x15, 65x15, 95x10, 135x6, 160x5, 185x4x2
Leg Ext 70x10, 100x10x3
Leg Curl - kneeling single 10x10, 15x8, 20x6, 25x6, 30x6
Split Squat (Smith Machine) 90x10, 100x10x2
Step Ups 5 sets of 20 on each leg. Varying step heights, speeds, and weights.
Calves and leg adduction also trained.

10/10/2011 - OFF

10/9/2011 Back and Shoulders
Lat Pulldown UH #6x10, #7x8, #8x6, #10x6, #11x4 DS #6x10
T Bar Row 25x10, 35x10, 45x8, 55x8, 55x10
Rope Pull Down #4x12, #5x12x2
Upright Row 20x12, 40x10, 50x10, 50x8 DS 30x10
Seated DB Press 15x10, 20x10, 30x5, DS 15x6, DS 5x10
Front Raise 5x12, 10x12x3
This T Bar row was a flat machine off the ground, plate loaded. The cables machines are with #s not pounds.

10/8/2011 Chest and Arms
Bench Press 45x20, 65x10, 85x8, 100x5, 110x3, 115x1, 95x4
Slight Inc DB Press 25x10, 30x10, 35x10, 45x1, DS 25x8
Hammer Curl 10x10, 15x10, 20x8x2
Tri Dips Unassisted 15, 11, 10x2
Cable Curl #3x12, #4x12x2
SS Rope Press Downs #4x12, #5x12x2
Went for heavier weight with bench and slight inc presses - had a spotter. Peaked out and went to drop sets.

10/7/2011 Legs
Squat 45x15, 65x15, 95x10, 115x10, 135x8, 160x5, 185x3x2
Leg Ext 50x10, 70x10, 90x10, 110x10
Leg Curl -- lying double 30x10, 50x10, 65x6, 85x6x2
Split Squat (Smith Machine) 90x10, 100x10x2
Step Ups 5 sets of 20 on each leg. Varying step heights, speeds, and weights.
Calves and leg adduction also trained.

10/6/2011 Back and Shoulders
Lat Pulldown UH 70x10, 85x8, 100x6, 115x6, 130x5, 135x4
T Bar Row 20x10, 45x10, 50x9, 60x8
Rope Pull Down 20x12, 30x12, 35x10
Upright Row 20x12, 30x10, 40x10, 50x10x2
Seated DB Press 15x10, 20x10, 25x6x2 DS 10x12
Front Raise 5x10, 10x10x3

10/5/2011 Cardio 30 mins on stairmill

10/4/2011 Chest and Arms
Bench Press 45x15, 65x10, 85x8, 95x5, 100x5x2
Slight Inc DB Press 25x10, 30x10, 35x8x2
Hammer Curl 10x10, 15x10, 20x8x2
Tri Dips Unassisted 12x4
Cable Curl 25x10x3
SS Rope Press Downs 15x12, 25x12, 35x12

10/1/2011 Legs
Squat 45x20, 65x15, 95x10, 135x6, 155x5, 175x5x2
Leg Ext 70x10, 80x10, 90x10, 95x10
Leg Curl - kneeling single plate loaded 20x10, 25x8, 35x6, 40x6, 45x6
Split Squat (Smith Machine) 90x10x2, 100x12
Step Ups 5 sets of 20 on each leg. Varying step heights, speeds, and weights.
Calves and leg adduction also trained.

Switch to 3 day spilt with cardio on off days starting 10/1/2011.
Stopped old program and stopped juggernaut training. I was maxed on that anyway by this point.


9/30/2011 Back and Shoulders
Deadlifts 65x12, 95x8, 135x8, 175x1, 190x1. Schedule 210x5, but I could barely pull 190 so I called it quits. That was the end of the workout as I was completely drained.

9/29/2011 OFF - Not feeling well

9/28/2011Chest and Triceps
Bench Press 45x15, 65x10, 70x3, 85x2, 95x5x3
Slight Inc. DB Press 20x10, 25x10, 30x10x2
Inc DB Fly 25x12x3
Tri Dips 11, 9, 12, 10
Rope Press Downs 20x10, 25x12, 30x10
DB Kickbacks 20x12x2
Next time I do kickbacks, I need to do them with 25s.

9/27/2011 Shoulders and Biceps
Shoulder Press Bar 20x10, 40x8, 60x1, 65x1x2 - Too heavy, pain in left shoulder, called it quits
Bent Over Row 95x12, 115x10, 135x6x3
Upright Row 30x10, 40x8, 40x10, 50x8
DB Pullover 35x8, 45x8x2
Hammer Curl 10x10, 15x10x3
Cable Curl 10x10, 25x10, 25x9
Preacher Curl 25x12x2

9/26/2011 Legs
Squat 45x15, 65x12, 95x10, 135x5, 160x1, 175x1, 185x5x3
Leg Ext 70x10, 80x10, 95x10, 105x10
Leg Curl -- lying double 50x10, 65x10, 85x6, 100x5
Reverse Lunge 25s x 10, 35s x 10, 40s x 10
Step Ups None today
Calves and leg adduction also trained.

9/25/2011 OFF

9/24/2011 Back and Shoulders
Deadlifts 65x10, 95x8, 135x8, 165x5, 190x3x7
Wide Grip Pull Down #5x12, #7x8, #7x6, #10x5, #10x4
Rope Pulldown #3x12, #5x12x2
Front Raise 5x10, 10x10x3
Seat Side Lateral 5x10, 10x8x3

9/23/2011Chest and Triceps
Bench Press 45x15, 65x10, 90x3x7
Slight Inc. DB Press 20x10, 25x10, 30x8x2
Inc DB Fly 25x12x3
Tri Dips 10x4
Rope Press Downs 20x12, 25x12, 30x10
DB Kickbacks 15x12, 20x12

9/22/2011 Shoulders and Biceps
Shoulder Press Bar 20x10, 45x8, 65x3x7
Bent Over Row 95x10, 115x8, 135x6, 145x5, 145x4
Upright Row 30x10, 40x10, 45x10, 50x8
DB Pullover 35x10, 45x10, 50x10
Hammer Curl 10x10, 15x10, 20x7, 20x6, DS 15x3, DS 10x5
Cable Curl #2x10, #3x10, #4x7, DS #2x6
Preacher Curl 25x12x2

9/21/2011 Legs
Squat 45x15, 65x10, 95x8, 135x5, 155x5, 170x3x7
Leg Ext 70x10, 80x10, 85x10, 90x10
Leg Curl -- lying double 50x10, 65x10, 80x6, 95x6
Reverse Lunge 25s x 10, 35s x 10, 40s x 10
Step Ups None today - out of time
Calves and leg adduction not trained.

9/20/2011 Should have been Back and Shoulders but I took off instead. Not in the mood today to lift. This workout was skipped.

9/19/2011 Chest and Triceps
Bench Press 45x15, 60x5x5
Inc. DB Press 25x10, 30x10x2, 30x8
SS Push Ups 10x3
Tri Pressdowns 20x10, 30x10, 35x10, DS 15x12
Skull Crushers 30x12, 40x12x2
1 Arm Stirrup Press Downs 5x12x2

9/18/2011 Shoulders and Biceps
Shoulder Press Bar 20x10, 50x5x5
Bent Over Row 95x10, 115x8, 135x8, 135x6x2
Lat Pull Down Wide #4x12, #6x10, #8x10, DS #5x12
1 Arm Row #2x12. #4x12. #5x12
Inc. DB Curl 10x10, 15x8, 15x10, DS 10x10, DS 5x12
Rope Cable Curl #3x12, #4x12x2
Concentration Curl 15x12x2

9/17/2011 Legs
Squats 45x15, 65x15, 95x10, 115x5x5
Leg Ext 50x12, 70x10, 75x10x2
No Leg Press
SLDL 135x10, 155x10x3
Sumo Squat 65x12, 80x12x3
BB Lunge 65x10x3
No calves or leg adduction today

9/15 and 9/16/2011 OFF Days

9/14/2011 Back and Shoulders
Deadlifts 65x15, 95x10, 135x5, 150x3, 175x2, 190x1, 200x5
Pullups assisted 40x8x2, 55x10x2
DB Bent Row 25x10, 35x8, 45x6, DS 25x10
Seated Cable Row 20x12, 35x10, 50x10x2
Rear Delt Raise Prone 10x10, 15x10, 20x10, 25x10
Cable Lateral Raise 5x12x4

9/13/2011 Chest and Triceps
Bench Press 45x15, 60x5, 75x3, 85x2, 90x1, 100x5
Inc. DB Press 25x10, 30x10x3
SS Push Ups 10x3
Tri Pressdowns 20x10, 60x10, 80x10, 1000x10, DS 50x12
Skull Crushers 30x12, 40x10, 40x11
1 Arm Stirrup Press Downs 20x12x2

9/12/2011 Shoulders and Biceps
Shoulder Press Bar 20x15, 40x5, 50x3, 55x2, 60x1, 65x5
Bent Over Row 95x10, 115x8, 135x6, 145x5, 150x5
Lat Pull Down Wide 70x10, 85x8, 100x10, 115x6, DS 55x10
1 Arm Row 15x12, 30x12x2
Inc. DB Curl 10x10, 15x10x2, DS 10x6, DS 5x15
Rope Cable Curl 15x10, 25x12x2
Concentration Curl 15x12x2

9/11/2011 Legs
Squats 45x15, 65x15, 95x8, 135x3, 155x2, 170x1, 180x8
Leg Ext 50x12, 70x10, 75x10, 80x10, 85x10
No Leg Press
SLDL 135x10, 155x10, 175x10, 200x10
Sumo Squat 50x12, 75x12, 85x12, 100x12
BB Lunge 75x10, 80x10, 85x10
No calves or leg adduction today

9/10/2011 OFF

9/9/2011 Back and Shoulders
Deadlifts 65x15, 95x10, 135x8, 155x2, 175x2, 185x5x4
Wide Grip Pull Down
Upright Row
Front Raise
1 Arm Cable Raise
Forgot sheet today so I winged it, but I could not write down anything.

9/8/2011 Chest and Triceps
Bench Press 45x15, 60x10, 80x2, 90x2, 95x5x4
Inc. DB Press 25x10, 30x10x3
SS Push Ups 10x3
Tri Pressdowns #4x10, #6x10, #7x7, DS #5x8, DS #3x10
Skull Crushers 40x10x3
1 Arm Stirrup Press Downs #1x12x2

9/7/2011 Shoulders and Biceps
Shoulder Press Bar 20x15, 40x10, 55x2, 60x2, 65x5, 65x4x3
Bent Over Row 95x10, 115x8, 135x6, 145x5, DS 115x8, DS 95x10
Lat Pull Down Wide 55x10, 70x10, 85x10, 100x7
1 Arm Row 15x12, 25x12, 30x12
Inc. DB Curl 10x10, 15x10, 15x8, 10x8, 5x12
Rope Cable Curl 15x12, 25x10x2
Concentration Curl 15x12x2

9/6/2011 Legs
Squats 45x15, 95x10, 115x8, 145x2, 165x2, 175x5x4
Leg Ext 50x12, 70x10x2, 75x10, 80x10
No Leg Press
SLDL 115x10, 135x10, 155x10, 175x10
Sumo Squat 50x12, 65x12, 75x12, 85x12
BB Lunge 65x10, 75x10, 80x10
Leg adduction trained today
No calves trained today


Took off Sept. 1 - Sept 5 to get acclimated for school.

Test

Just testing this out..

Monday, April 11, 2011

6am coffee with sf creamer 7:30am 2 slices sf wheat bread 3 EW and 1 tbsp reduced sugar ketchup chest and tri flat bench press 20lb / 25 lb incline fly 15b / 20lb incline press 20lb / 25lb shoulder press 25lb / 30lb tricep dip (superset with bench press) rope press 25lb / 30lb kickback db 10 lb / 15lb 1/2 hr cardio - 20 min HIIT (3 incline 4mph / 6mph) 5 min warmup and 5 min cool down 10:30am 2 fish oil pills 6 oz strawb greek yogurt with scoop protein 1:30p 4 oz sweet pot 4 oz tuna spinach leaves 4:30pm 2 fish oil pills 4 oz salmon with spinach leaves and tbsp lite northern ital dressing 8:30pm 4 oz chicken (tbsp peanut butter) with asparagus and 1/2 c white rice 2.5 liters water

Sunday, April 10, 2011

6:30am coffee with sf cream 7:45am 2 slices sugar free wheat bread 3 egg whites 1TBSP reduced sugar ketchup Legs Squat 50 / 70 leg ext 70/95 leg curl 50 reverse lunge 25lb step up 10lb / 15lb 1/2 hour treadmill (10 incline, 3.2 mph) Noon Pineapple chobani yogurt (6 oz) with scoop protein 2 fish oil pills 3pm 3.7 oz sweet pot 4.3 oz mahi salad greens 6:30pm 4 oz grilled chicken spinach leaves tbsp lite northern italian dressing 2 fish oil pills 9pm 4 oz mahi wheat tortilla tbsp salsa, spinach

April 9, 2011 - Saturday

6:30am cup coffee with tbsp sugar free creamer 8am 2 slices sugar free wheat bread with 3 egg whites and tbsp reduced sugar ketchup shoulders and back reverse grip lat pulldowns 85lb t bar row 25lb/30lb rope pull down 20lb / 25lb shoulder press 25lb / 30lb front raise 20lb bar side laterals 10lb 1/2 hr cardio 12 incline and 3.2mph 12noon (PW) 6 oz strawberry greek yogurt with scoop protein powder 3:30pm 3 oz sweet potato 5 oz tuna tbsp lite mayo with olive oil 8pm low fat hamburger with brie cheese on field greens and tbsp balsamic only 1.5 liters to 2 liters of water *Very aware didn't get all macros in - but was priming entire basement all day and lost track of time and was exhausted at 10pm...couldn't stay up for one more meal! Will do better today!

Wed. March 9, 2011

6:30am coffee with sugar free creamer (1 Tbsp)

7:30am 1/3 cup dry oats with scoop protein
8am 1 scoop all out

Back/Shoulders
lat pull underhand (warms) 85lb (working) 100lb
t bar row (warms) 25lb (working) 35 lb
rope pulldown 25 lb / 35lb
db press (used machine) 45 lb weights on each side
front raise 15lb / 20lb
seated side lateral 15/20
Hour steady state cardio (20 min step machine, 20 min recumbent bike and 20 min treadmill)

11:30am orange
plain non fat chobani yogurt with scoop protein

3pm 4 oz baked chicken with tbsp low sodium/sugar pasta sauce
cup green beans with sprinle of parm

7pm wheat tortilla with 4 oz chicken and greens

9pm 4 oz turkey
1/2 serving almonds

10pm pb quaker oat bar (90 cals / 2 protein / 18 carb/ 3 fat)

Need to get more water in - only got in about 3 - 20 oz bottles (normally getting in 4 of them)

Tuesday, March 8, 2011

6:30am coffee with sf cream

8:30am 3 egg whites in wheat tortilla wrap with mushrooms and onions TBSP reduced sugar ketchup

11:30am 4 oz chicken romaine lettuce mushrooms and onions, sauteed in evoo

1:30pm sugar free decaf swisse mocha drink
2:30pm wheat tortilla chicken and reduced sodium swiss cheese

6:30pm grilled romaine with 4 oz turkey and tbsp lite northern itlian dressing

Monday, March 7, 2011

10:30am 3 egg whites and 1/3 cup uncooked oats cinnamon and truvia packet

1:30pm 4.5 chicken 1 cup spinach with tbsp lite northern italian dressing

6:30pm 4 oz chicken wheat tortilla with spinach leaves
3 dark chocolate kisses

9:30p chobani pineapple greek yogurt with scoop protein

Sun. March 6, 2011

9am coffee with sf creamer
10:30am 3 egg whites, 1/4 uncooked oats with cinnamon and xylitol

1:30pm chobani no fat plain yogurt with scoop no carb protein

4:30pm 4.5 oz chicken with mushrooms, onion and broccoli

8':30pm 1/2 cup brown rice, 4 oz chicken broccoli

Sat. March 5, 2011

5:30 am coffee with splenda packet
1 tangerine

BAck and Bi workout
1/2 hour recumbent bike

8am packet quick oats with scoop protein

11:30am tuna packet 5 oz
3 oz sweet potato
mixed greens (cup)

3pm 4 oz ground turkey with cup green beans

6:30pm 4 oz chicken with 1/2 cup cooked rice
cup mixed greens

10pm scoop intrapro protein (double chocoloate) "ice cream" with tbsp of PB!!

Friday, March 4

Did not workout - off day

7am 1/3 cup uncooked oats and scoop protein
10am 6 oz plain non fat greek yogurt with scoop protein (no carb protein)

1pm 4 oz chicken with cup green beans and 1/2 cup cooked rice

4pm sample of little protein bar (yes - only thing I ate from the Arnold!!!!)
2 grams protein / 15 carb / 5 fat

6:30pm 4 oz ground turkey with cup green beans
9:30pm 4 oz chicken with cup salad greens

96 oz water

March 3, 2011

6:45am coffee with cream (regular flavord)

8am 1/3 c oats and 1 scoop protein

Upper Body Workout and 1 hr cardio steady state on treadmill

11am plain chobani with scoop protein

1pm sushi (avocado, white rice, tuna, salmon) no sauces

4pm 1/2 c rice 4 oz chicken and mixed salad greens

7pm asparagus and mixed greens with lite northern italian drsg (1TBSP)
6 oz shrimp
9p coffee with sf creamer

March 2, 2011

6:30am coffee with reg creamer

8am 1/3 c oats and scoop protein

Leg workout with focus on glutes (lower body will do upper body Thurs then start with new workout Sat)!!!!
1 hr cardio (steady state)

11:30am chobani greek yogurt pineapple with scoop protein

1:30pm coffee with reg creamer

2:30pm 4 oz ground turkey with 1TBSP sugar free teriyaki sauce
green beans

5:30p wheat tortilla with 4 oz chicken, mixed peppers, TBSP Salsa

8:30p 1/2 cup brown rice with 5 oz tuna
green beans
TBSP lite northern italian dressing

Update

Hi Joe,

Just wanted to give you a little bit of an update...finally got back to the gym Wed and Thurs and did lower body and upper body workouts, and ate a little less carbs/fat to mentally/physically get back into the whole diet/workout and it definitely helped. Still at 120 lbs. But feel great!

Leaving for Dallas, Tx for the weekend (daughter's cheer competition) and will do Plan B workout this weekend, thank goodness they have great gym! And taking my meals with me! Will send you pics end of next week before I go to the Arnold next Friday.

Thanks!
Angela

Thurs, Feb. 10, 2011

6:30a coffee and sf cream

8am 1/3 cup oats with 1.25 scoop protein powder

back and hams (same as last time)
hr cardio (20 min stepmill/20 min recumbent bike and 20 min treadmill - all steady state)

11am 1/4 c blueberries
8 oz non fat greek yogurt
scoop protein powder

1:30p 4 oz chicken
spinach with avocado and balsamic

3pm decaf coffee with regular creamer flavored

4:30p 4 oz haddock
1/2 c brown rice
green beans and hot sauce
3 dark chocolate kisses (knew I should have never picked them up for my daughter) :)

8:30p 4 oz baked chicken with green beans and hot sauce

10pm weight control oatmeal - maple and brown sugar

Wed. 2-9-11

6:30a coffee with sf cream

7:45a 3 egg whites with mixed peppers and spinach and salsa (I know, should have had carbs...body just couldn't handle any)

shoulder and bi workout

11am 6 oz chobani pineapple greek yogurt with scoop protein powder

1:30am 4 oz chicken with spinach and 2 tbsp sour cream

5:30pm 1 cup kashi go lean cereal (did not have time to eat, obviously...lol)

1/2 hour on treadmill

8pm 6 oz ground turkey with spinach and lite northern italian dressing (1 tbsp)

Monday, Feb 7, 2011

6:30am coffee with cream
8am 1/2 c oats and scoop protein

chest and tri's (same as last time did chest/tri - last week)
1/2 hr level 8 fat burner on stepmill

10:30am 1/2 c oats and protein

1pm 4oz lean ground turkey
spinach leaves
balsamic spray

coffee with sf cream

4pm 4 oz haddock
sweet pot
spinach and tbsp lite northern italian drsg

7pm 1/2 c brown rice
4 oz chicken
spinach
tbsp sour cream

9pm few bites frozen protein

1-31-11 Monday

6:30am coffee with sf creamer
7:30am 3 egg whites and oats, pack xylitol sprinkle cin

seated bar press 40lb / 50lb
seated side lateral 15lb
front raises 30lb / 40lb
rear bench row 15lb/ 20lb
bar curl 40lb / 50lb
rope curl 25lb / 30lb
con curl 15lb
ABS
15 to 20 of each, 3 sets each
vups, side vups
lying leg raise on bench
punches with 7.5 lb weights - works shoulders and obliques
butterfly kicks on bench

10:30am shake
oats 1/2 c

1pm 4 oz chicken
4 slices avocado
spinach

4pm 4 oz haddock
1/2 cup brown rice
green beans

8pm 4 oz chicken
1/2 cup brown rice
4 slices avocado

1-30-11 Sunday Plan A, Week 1 Day 2

10am Coffee with sf cream
10:30am 3 egg whites and oats, packet xylitol and sprinkle cin
1pm 4 oz chicken, green beans, tbsp pb

Quads/Calves - no cardio
leg ext 90lb/105lb
front squat 60lb / 70lb
sumo db squat 60lb / 70lb
split squat 40lb barbell
1 leg calf raises 50lb barbell
(went up 10lbs on each exercise from first round of Plan A and was able to do max reps - will increase weight next time I do these)

4:30p 4 oz chicken, 1/2 cup brown rice, spinach

6pm carrots and celery - black bean dip (4 tbsp)

7:30p 4 oz chicken, spinach with blue cheese (2 tbsp)

9:30p chobani greek yogurt - strawberry with 1/2 scoop zero carb graham cracker protein powderb (tasted like strawberry cheesecake)!!!

Sat Jan 29, 2011

6:30am sf cream with coffee
7:30am 3 egg whites and 1/2 cup oats xylitol and cin

(second time around) Plan A, Week 1, Day 1
Chest and Tri
incline db press 35 / 40
flat bar press bar with 10lbs / bar with 20lbs
pushups 15 of them
tricep pressdown 22.5lb/27.5lb
lying db ext 10lb / 15lb
1 hand pressdown 7.5lb
cable flyes 17.5 lb
HIIT - 20 min treadmill 4mph 1 min and 6mph 1 min - alternate 20 mins
5 min warm up and 5 min cooldown

10:30am shake
1/2 cup oats with xylitol

1:30pm 4 oz chicken
4 slices avocado
10 sprays balsamic
spinach

7pm 5 oz salmon
balsamic
romaine
celery

(daughter had winter gala dance and missed a meal)

Sat Jan 29, 2011

Friday, Jan 28, 2011

6:30am coffee sf cream

7:30 am 3 egg whites and 1/2 c oats

packet xylitol and sprinkle cinnamon



Plan C week 4 day 4

Back and Hams

pull ups (weight assist) 1o5 lbs

bent over row 35lb / 40lb

rope pulldown 55 lb / 70 lb (used lat pulldown machine with rope)

straight arm pulldown 30lb

stiff leg deads 90lb bar

lying leg curl 55lb / 65lb

45 min cardio - 15 treadmill/15 stepmill / 15 recumbent bike



10:30am 1/2 c oats with xylitol and protein shake



2:30pm 4 oz chicken with salsa

spinach leaves

4 slices avocado



3:30pm coffee with sf cream



7pm 1/2 cup brown rice 4 oz chicken with salsa

green beans



9:30pm 4 oz chicken

salad

Thurs, Jan 27, 2011

7:30am coffee with sf cream
8:30am 1/2 c oats and 3 ew
packet xylitol and sprinkl cin
db shoulder press 25/30
1 arm cable raise 10lb (warms and working - couldn't quite get to 15lb for working)
seated rear delt raise 15 / 20
upright row 40lb / 50lb
Hammer curl 15 lb / 20 lb
close curl 10 / 15
1 arm cable curl 10lb
ABS - 3 sets of 20 each
front punch with 5 lb weights each hand (squat down and punch forward / across with twist - works shoulders and abs)
Rollups on Bench
butterfly kick on bench
v - up and side v-up
bicycle
5 min warmup on treadmill - 20 min interval 4mph 1 min/ 6mph 1 min - 5 min cool down

11:30am protein shake
1/2 c oats

2pm 4 oz chicken
tbsp pb
green beans

5pm 4 oz flounder
1/2 c brown rice
green beans

8pm 4 oz chicken green beans tbsp pb

Wed, Jan 26, 2011

6:30am coffee with sugar free creamer
7:30am 3 egg whites and oats
xylitol packet and sprinkle cinnamon

Leg press 140lb / 180lb
squat 70 lb / 90lb
leg ext 90lb
walking db lunge 30 lb weight in each hand
standing calf raises 60lb
1/2 hr stepmill

10:30am 1.25 protein
1/2 c oats

1pm 4 oz chicken
tbsp pb
green beans

5pm 1/2 c brown rice
4 oz flounder
green beans

8pm 4 oz chicken
tbsp pb
green beans

Tues, Jan. 25, 2011

6am coffee w/ sf cream 0-1-2

chest and tri
flat db press 35lb / 40lb
slight in db press 30 / 35
flat bar press bar / bar + 20lb
close db press 30 / 35
rev pressdown 25 / 30
1 arm rope press 7.5

1 hr treadmill


11:30am protein shake 24-3-1
pineapple chobani yogurt 13-21-3.5
TOTAL 38-24-3.5
3pm TBSP PB
4 oz chicken
1 cup broccoli
6:30p 4 oz sweet pot
4 oz chicken
brocoli
tbsp evoo
8p decaf coffee with sf cream 0-1-2
9:30p 1/2 c brown rice
4 oz chicken
spinach

Sunday, Jan 16, 2011 Plan C, Week 2, Day 3

8:30am coffee with sf creamer 0-1-2

9:30am eggwhites and oats 29-30-2.5

1pm protein shake 24-3-1

Quads and Calves and 1/2 hr stepmill level 8 fat burner
Could do max reps with same weights as last week
leg press (warms) 140lb (working) 180lb
squat (warms) 70lb (working) 90lb
leg ext 90lb
walking db lunges 30lb each hand
stand calf raise 60lb bar behind neck

4pm 80z greek yogurt 23-9-0
banana 3-20-0
sprinkle walnuts 2.5 - 1.5 - 10
cinnamon
1 TBSP PB2 2.5 - 2.5 - 1
TOTAL 31 - 33-11

5pm 1 oz chicken strip 10-0-1

7pm 4 oz haddock 26-0-2
1 cup snap peas

9pm 4 oz turkey 22-1-8

Weight is 117lb - feeling okay - lacking some motivation for some reason

Jan 11, 2011 Week 1, Plan C Day 2

6:30am coffee with sf cream
7:30am 3 egg whites and 1/4 steel irish oats 23-30-3
sprinle cin and packet truvia

flat db press 35 lb (warms) 40lb (working)
slight incline db press 30 lb (warms) 35lb (working)
flat bar press bar (warms) 25lb (working)
close db press 30lb (warms) 35lb (working)
rev press down 25lb (warms) 30 (working)
1 arm rope press 5lb
5 min warmup treadmill
20 min HIIT (4.0mph and 6.0 mph - 1 min each alternating)
20 min 4.0mph with 4.0 incline

10:30am protein shake with 1 cup strawberries 30-15-1

2pm 4 oz chicken 30-0-3
medium sweet pot 2-24-0
1 cup green beans
TOTAL 32-24-3

5pm 1/2 cup kashi go lean 6.5 - 13-0
8 oz greek yog 23-9-0
1/2 c pineapple 0-9-0
TOTAL 29.5 - 31-0

8pm 5 oz tilapia 35-0-5
1 cup green beans

9pm cup decaf coffee sf cream 0-3-0

Monday, Jan 10, 2011

Plan C - Week 1

6:30am coffee sf creamer 0-3-0

7:30am 3 egg whites 18-3-0
sprinkle cinnamon
1/4 cup irish oats 5-27-3
truvia packet
TOTAL 23-30-3

Back and Hams
Pull ups (Warms) 105 lb assist (working) 90lb assist
Bent over row 40lb Warms / 45lb working
rope pulldown 25 lb warms / 35 lb working
straight arm pulldown 30lb
stiff leg deads bar 90 lb
lying leg curl 55lb warms / 65 working

1/2 hr cardio

10:30am small banana 1-23-0
protein shake (vanilla) 30-2-1
TOTAL 31-25-1

1pm 4 oz tilapia 28-0-4
brown rice tortilla 2-24-2.5
greens
salsa 0-2-0
TOTAL 30-26-6.5

4pm 8 oz nonfat greek yogurt 23-9-0
1/2 cup pineapple 0-9-0
TOTAL 23-18-0

7:30pm 5 oz chicken (baked) 35-0-4.5
1 cup green beans

8pm decaf coffee sf creamer 0-3-0

Monday, Jan. 3rd, Plan B, day 2 Week 3

6:30am coffee with sf cream 0-3-0

7:30am egg whites/oats/xylitol/cinnamon 29-30-2.5

slight incline press 35lb (hurt shoulder yestrday doing squats - feels bette now though)
incline db press 35lb
flat db fly 25lb
tricep dips bodyweight
rope press down 22.5 warm 27.5 working
lying db ext 10lb
cable flyes 12.5lb

10:30am 1/2 grapefruit 1-9-0
protein shake 25-5-3.5
TOTAL 26-15-3.5

2:30pm 4 oz chicken 30-0-1
small yam 1-12-0
3/4 c asparagus
TOTAL 31-12-1

6pm 4 oz shrimp 24-0-1.5
broccoli
1 cup brown rice 5-40-3.5
TOTAL 29-30-5

9pm chobani yogurt pomegrate 14-21-0

Leaving for Florida in the am..made meals to take with! Will not have laptop though - just know I will be following diet as closely as possible and still training!

Jan. 2, 2010 Plan B Week 3 Day 1

10am coffee
3 egg whites 13-3-0
broccoli
2 oz feta cheese 8-2-12
2 slices wheat bread 6-24-2
TOTAL 27-29-14

2pm 6 oz shrimp 18-0-1
spring mix
sauteed mushrooms and mixed peppers
10 sprays balsamic dressing 0-2-1
TOTAL 18-2-2
(did cheat with some chocolate and small piece rasp cheesecake - my carbs for the day - lol) Wont be doing that anymore - thank goodness holidays are over!


Squat (smith) warms 50 working 90
Hack Squat warms 90 working 110 (increased weight from last week)
Sissy Squat 25
barbell step lunge 50 (increased from last wk)
seated calf press 55
(no cardio)

6pm 4 turkey meatballs 20-9-9
3/4 cup green beans

9pm 6 slices turkey 8-1-.5
2 slices provolone cheese 10-0-10
1.5 tbsp spice brown mustard
TOTAL 18-1-10.5