Allicat's journal

[AlliCat]

Happy Friday! I love the weekends!

My legs are so sore from the 10X10 training on Tuesday, but I love it!

Thursday's Workout
Warmup 10 minutes on the True Strider
GVT Workout: Chest & Back

35 degree incline DB presses: 10 X 10 @ 20lbs ( I was hurting and shaking on the last couple. I don't even think I got to 10 on the last one. )
T-Bar row: 10 X 10 @ 30 lbs

Cardio: 35 minutes treadmill 4.0 walk at Level 11 Hills

I have gotten so weak in my upper body since surgery! I was getting frustrated with myself during the workout. I hate feeling weak!

[AlliCat]

Friday Workout
I did bis and tris and my arms were dying!

warmup 10 minutes elliptical
low decline Bench press: 10 x 10 @ 45lbs
EZ bar curls: 10 x 10 @ 15 lb dumbells
30 minutes elliptical

Saturday
Race against breast cancer 5k. I ran with a friend. We were doing it for fun but I got a little competitive towards the end whenever someone would pass us. We were proud of ourselves.

Sunday
My calves were so tight from the 5k. We didn't warmup or stretch after. Stupid...I know.

I went hiking with some friends. It was great weather. Awesome day for a hike!

[vanillabn]

Hey, great job doing the 5K... that's a great cause. Hiking sounds nice!

[AlliCat]

My friend Laura is my newest PT client. She's agreed to be my little experiment. She is trying to gain lean mass and lose a little fat mass. She was a nationally recognized skiier and is now living back on the East Coast after taking lots of time off from training or working out. I think she was pretty burned out with the training aspect of skiing. She is now looking to lose some fat mass although she looks great. She is so afraid of lifting heavy especially her lower body. I am trying to convince her that she can lift heavy and build muscle and lose fat. She is coming from a background of doing a lot of power lifting and her experience in the past has been getting huge with training. Of course getting huge was her goal back when she was skiing. We have been working out together for the last two days and I've been impressing her with my lifts.. I am trying to convince her that she will not get huge from lifting. Hopefully she'll stick with me. My motto is "TYT - Trust Your Trainer", as I keep having to remind her of this while she's working out.

Monday's Workout
Chest/Back
35 degree incline DB press: 3 X 10 @ 35lbs + 3 X 9 @ 35lbs
T-Bar row:3 X 10 @ 35lbs + 3 X 10 @ 37.5lbs
Pull Ups assisted 10X6
Lateral Raises 6X10 @ 12
Reverse Flies 6X10 @10

Cardio: Elliptical 40 minutes

Tuesday's Workout
Front Squats: 10 X 10 @ 75 lbs ( 10 lbs more)
Leg Press: 6X10 220
Calf Press: 25 180
Deadlifts: 3x10 45
Hamstring Curl: 3X10 60
Leg Extension: 3X10 60

Cardio: Zoomba Workout
We had a group fitness meeting last night and one of our instructors demo'd Zooba for us. It was fun. Lots of hip action

[AlliCat]

Wednesday's Workout
Cardio only
50 minutes walking. 4.2 mph Outside. Hilly Course

Thursday's Workout
35 degree incline DB presses: 10 X 10 @ 20lbs ( I was hurting and shaking on the last couple. I don't even think I got to 10 on the last one. )
T-Bar row: 10 X 10 @ 30 lbs

Cardio: 35 minutes treadmill 4.0 walk at Level 11 Hills

[AlliCat]

Friday Workout
10 minute warmup: treadmill walk Level 10 Random Hills 4.0
Long Arm double crunch 2x25 25lb barbell
Weighted obligue incline crunch 2x25 10lb plate
Medicine ball blast 1x15
Straight leg rollover 2x15
Sicillian Crunch 2x15
Seated ab crunch 2x12
Reverse crunch knee raise with 10lb plate weight
Criss cross bicycle 2x12
Double straight leg stretch 2x12

Cardio
40 minutes elliptical

Saturday Workout
Awesome weather! Walked outside with one of my coworkers. I had to work most of the day, so getting outside finally felt great.
50 minute walk

Sunday
Another great weather day! Hiked the arboretum. 2.12 miles.

[vanillabn]

That's cool your friend has agreed to be your new PT client... I'm sure she will be surprised (and pleased) by the results she gets.

Great workouts in here!

[AlliCat]

Work has been extremely busy so I haven't had a chance to journal. Here's a recap of my workouts.

Sunday
60 minute walk in the morning with a friend around the neighborhood
PM workout
Dumb bell bicep curls: 15x15, 8x 15 x3
Dumb bell pull overs (on bench) 15 x 50
Wide Grip Lat Pull Downs 15 x 40, 8 x 50 x 3
Bent Over Rows 15 x 40, 60 x8 x 2
Cable Pulls (rear delts) 30 x 30 each side
Seated Rows 30 x 40
20 minutes elliptical
stretching

Monday
Cardio: Walked outside with friend.

Tuesday
3 sets crunches
3 sets lower ab crunches
Dumb bell bicep curls: 15x12, 8x 15 x3
Dumb bell pull overs (on bench) 15 x 50
Wide Grip Lat Pull Downs 15 x 40, 8 x 50 x 3
Bent Over Rows 15 x 40, 60 x8 x 2
Cable Pulls (rear delts) 30 x 30 each side
Seated Rows 30 x 40
20min cardio intervals on incline tread.
stretching

Wednesday
Cardio: walked outside with friend 58 minutes

Thursday
3 sets of upper ab crunches to failure
3 sets lower abs to failure
3 sets lower back ext, 30 reps each
Leg Ext 2 X 20
Leg Press (narrow stance) 1 X 12, 3 X 8 (going up in weight), 1 X 6 -heavy
Leg Extensions Again - 12 heavy, slow pause
Leg Press - to failure
Squat 1 X 12, 2 X10 (med effort), 1 X10 heavy, last set to failure
Lying Leg Curls - 2 X 12 (slow effort, squeeze at top)
Cardio: 25 minutes on elliptical

Friday
Abs
Crunches (slight movements)100-30-30
Bench Leg raises 30-30-20
Shoulders
Seated Dumbbell Press Warm-up 12x12x1, 8x15x3, 6x20x1
Lateral Raises using plate 20x10x1 each side
Triceps
Tricep Push Downs Warm-up 12x30x1, 8x40x3. 6x50x1
Skull Crushers Warm-up 12x15, 8x35x4

20 min Interval Training on incline tread.

Trying to incorporate abs in most days. Still after the pack!

[sexyassmike1983]

Originally Posted by AlliCat

This is what I bought: Cytosport Evo Pro. It has a high blend of casein and whey protein isolates. I couldn't find just casein. Everything was whey or soy, so I ended up with this. I had it twice over the weekend and it tastes pretty good. :-)

Try going to GNC and getting the Optimum Nutrition Casein Protein, or you might be able to get if from their website, never tried that since I get it from GNC, their creamy vanilla is the best tasting one ive found.