new journal

[FITFREAK]

OK...here's my info for yesterday and today so far...will start posting again more regularly

Yesterday:Legs & Cardio
Warm-up: 8 mins on TM (3.5-3.7 mph 0%)

Legs:
Inverted leg press: 4/12-15 25-55# each side
Leg extensions: 4/10-12 45-70#
Seated leg curl: 1/12 50# (machine felt weird...moved on)
Bench step-ups: 3/10-12 15-20# db in each hand
Stiff legged deadlifts: 3/12-15 40-50#
SS: leg adduction machine: 3/15 70-80# (last set was a drop set) with leg abduction machine: 3/15 70-90#

Cardio:
30 mins on recumbent bike (hill intervals, L9
Eating:
8:15- sm apple (suppl: 1 glutamine capsule), water
9:15- 1/2 c oats mixed with 1.25 scoops Nitro-Tech & splenda, 2 L water (suppl: 1 Tight capsule)
11:30- protein shake, 1 L water
2:15- spring mix (lettuce only), 4 oz chicken (with Mrs. Dash and a tad of lite Italian dressing as marinate...leftovers from last night), vinegar & 1 tbsp olive oil, 1 L water (suppl: 1 Tight capsule)
4:30- protein shake, 1 L water
7:00- 4 oz chicken (marinated in 2 tbsp cornzio's roasted garlic & balsamic vinegarette), corn on the cob, water
8:15- Pure Pro protein bar (net carbs 3g), crystal light
9:30- 2 handfuls of white corn tortilla chips, water (had strong salt cravings tonight...it's PMS I think)


Today: Cardio & Abs
Warm-up: 10 mins on TM (3.5-3.8 mph 0-4% inclines) (then did abs)
Cardio (38 mins): 20 mins on TM (did a variety of things...four 2-min walk (3.6-3.8 mph on 2-5% inclines/run (6.4-6.5 mph) intervals, incline intervals, etc.) & 18 mins on stair climber (hill intervals, L 9-10)

Abs (I like to do a few sets of a variety of exercises for my abs):
2/15 hanging knee-ins
2/10 double crunches
1/15 reverse crunches
2/15 froggers
1/20 crunches
1/15 side crunches
1/12 oblique twists
3/12-15 machine crunches (lying down) 15#
3/15 machine crunches (seated, bending forward) 40-70#

Eating:
9:00- 1/2 c oats mixed with 1.25 scoops Nitro-Tech & splenda, 2 L water (suppl: 1 glutamine capsule post-workout & 1 Tight capsule w/meal)
11:00- protein shake, apple, 1 L water
1:00- 4 oz chicken (leftover from last night, marinated in 1 tbsp consorzio garlic and balsamic) mixed into a lg salad (various lettuce, cukes, carrots, celery, scallions, broccoli) with 1/2 of a yam, 1 tbsp olive oil & vinegar, 1 L water (suppl: 1 Tight capsule)
4:00- protein shake, 1 L water (suppl: 1 multi w/green tea)
6:45 (b-day party)- ~4 oz ham, salad, 2 sm cheese ravolis with ~1 tbsp marinara sauce, 2 chocolate chip and oatmeal cookies
9:00- 3 handfuls white corn tortilla chips, 1/2 protein shake, water

Didn't do too great on the diet tonight...had to go to the b-day party and didn't have time to prepare and bring my own food. Will do some extra cardio tomorrow.

[FITFREAK]

Today: Arms & Cardio
warm-up: 10 mins on TM (3.5-3.8 mph, 0-4% inclines)

Arms:
barbell curls: 4/8-12 30-40#
incline db curls: 3/8-10 15#
hammer curls: 4/6-10 15-20#
bench dips: 4/12-20
cable tricep kickbacks: 3/8-10 10-15# (new exercise my friend told me to try...it's a toughie and burns baby...you just hold onto the cable itself, no attachments)
rope pressdowns: 4/10-12 45-50#

Did a few sets of abs too:
bench knee-ins: 2/20
decline sit-ups (did a variety of these, some full sit-ups, some half way up, some starting from top and going halfway down...ouch...these are great but they burn): 3/20

Cardio:
25 mins on TM (did various hill inclines 3-8%, 3.5-3.8 mph; 7 mins of running at 6.5 mph 0% incline)
15 mins on elliptical (hill intervals, L 7-

Eating:
9:15- 1/2 c oats, 1.25 scoops Nitro-Tech, splenda, 2 L water (suppl: 1 glutamine capsule post-workout, 1 Tight capsule)
11:45- protein shake, 2/3 c blueberries, 1 L water (suppl: 1 multi with green tea)
1:45- 4 oz chicken, 1.5 c broccoli, 2 tbsp low-fat balsamic vinegarette, 1 L water (suppl: 1 Tight capsule)
4:15- protein shake, 1 L water
7:00- 3.5 oz chicken (marinated in 2 tbsp consorzio garlic & balsamic), ~1c green beans, sm ear of corn, crystal light
8:30- 3/4c roasted and lightly salted (60mg) soynuts, crystal light

[FITFREAK]

I finally got my new training routine from a PT friend of mine...it is a one month periodization program...will be starting it on Monday...looks intense, but I think it's what I need to take my physique to the next level and to get over this plateau.

I was tired this AM...must be the heavy downpours here in MA today...but managed to get in a light workout.

Today: Shoulders & Cardio
Warm-up: 10 mins on TM (3.5-3.7 mph 0-4% incline)

Shoulders:
Seated db overhead press: 4/8-12 10-25# (10#=warm-up wt)
Standing db lateral raises: 4/8-12 5-13# (5#=warm-up wt)
Reverse pec deck: 3/8-10 30-40#
Cybex plate-loaded rear delt machine: 3/12 40-50# each side
(*note to self: could've gone heavier on rear delt exercises)

Cardio:
25 mins on recumbent bike (hill intervals, L 9)

Eating:
9:15- 1/2c oats mixed with 1.5 scoops Nitro-Tech and splenda, 2 L water (suppl: 1 glutamine capsule post-workout, 1 Tight capsule with meal)
11:30- protein shake, apple, 1 L water
2:00- 4 oz chicken (marinated in 2 tbsp consorzio garlic & balsamic), lg salad (lettuce, cukes, carrots, celery, broccoli, scallions) w/1 tbsp olive oil & vinegar, 1/2 yam, 1 L water (suppl: 1 Tight capsule)