Carb cutting sucks…
I’ve done PRs this week in 3 different areas…110 bench, 100 BB lunges, and 200 trap bar DL…feels good…now if this fat would just beat it…
2 more days until weigh in…
Felt very sluggish in the gym today. I’ve been nursing a lat injury for the past 3 days. It is really pissing me off. I think I’ve won the bet I had with my dad. He was supposed to lose 80 lbs between May 2011 and May 2012. And I was supposed to reach my goal of 135lbs by then too. I think this weigh in will be pretty darn close and it’s only February.
When I get home, I plan on working out at the farm doing sand bag exercises in the mornings and weight training with my brother in laws 3 times a week at night.
Found a gym in my backyard and going everyday…
Breakfast Calories Carbs Fat Protein Sodium Sugar
Egg - 1 Lg., 3 egg 210 3 14 18 195 0
Butter - (Salted), 0.5 tablespoon 50 0 6 0 48 0
Kraft - Philadelphia Regular Cream Cheese Spread, 1 packet 70 1 8 1 115 1
La Banderita - Mini Corn Tortilla, 2 tortillas 90 16 1 4 50 1
Add Food Quick Tools 420 20 29 23 408 2
Workout
Front Squat
45lbs. 1x3
65 1x3
95 1x3
115 1x1
125 0x1
BB Push Press
40lbs. 1x5
50 1x5
60 1x5
65 1x5
75 1x5
80 1x1
80 0x1
Smith Bent Rows
50lbs 5x5
Lunch
Jasmine Rice - Jasmine Rice, 1 cup 205 44 0 4 0 0
Chicken Thigh, Boneless, Skinless - Generic, 4 oz 136 0 4 22 96 0
Hellman’s Real - Mayo, 2 Tbsp 180 0 20 0 0 0
Private Selection - Onion Sandwich Bun, 0.25 bun 40 7 1 2 75 1
Dinner
Jasmine Rice - Jasmine Rice, 1.5 cup 308 66 0 6 0 0
Meat - Ribeye Steak, 6 oz 180 0 9 25 70 0
Wesson - Canola Oil, 1 tbsp 120 0 14 0 0 0
Add Food Quick Tools 608 66 23 31 70 0
Snacks
Biotest - Metabolic Drive Low Carb Protein Powder (Vanilla), 1 scoop 110 4 2 20 70 1
Measurements
Neck 13.0" on 04/04/13
Waist 29.25" on 04/04/13
Hips 38.5" on 04/04/13
Left Thigh 25.25" on 04/04/13
Right Thigh 25.25" on 04/04/13
Left Arm 13.25" on 04/04/13
Right Arm 13.25" on 04/04/13
Breakfast Calories Carbs Fat Protein Sodium Sugar
Egg - 1 Lg., 3 egg 210 3 14 18 195 0
Butter - (Salted), 0.5 tablespoon 50 0 6 0 48 0
Oscar Mayer - Turkey Bacon (50% Less Fat), 3 slices 105 0 9 6 540 0
Homemade - Baking Powder Biscuits, 1 Biscuits 120 17 4 3 242 1
Add Food Quick Tools 485 20 33 27 1,025 1
Lunch
Whole Foods - Turkey Meatloaf, 6 oz 217 11 8 25 360 5
Flying Biscuit - Rosemary Potatos, 1 serving 188 40 4 6 0 0
All Recipes.Com - Baked Mac N Cheese, 1/6 recipe 484 0 23 0 0 0
Add Food Quick Tools 889 51 35 31 360 5
Lunch
Curried Beef, 2 serving(s) 434 19 23 35 1,350 6
Jasmine Rice - Jasmine Rice, 1 cup 205 44 0 4 0 0
Add Food Quick Tools 639 63 23 39 1,350 6
Workout
BB Lunges
45lbs 1x3
65 1x3
85 1x3
95 5x3
BB Back Squat
105 1x3
130 1x1
145 1x1
165 1x0
Asst. Pull-up
55 1x3
45 1x3
35 1x3
25 1x3
15 1x1
BW 1x0
If you can’t already tell, I’m tracking my calories in Myfitnesspal.com and copy and pasting the info here along with my workouts. I’ve been going to the gym 3 to 4 times a week and trying to lift heavy. My goals have changed from losing weight to just being strong. I really want to climb a rock wall so I’ve been working on pulling myself up. I’m also trying to lift heavy when it comes to squatting. I think tomorrow I will do some trap bar deadlifts.
Workout 1
Cardio: Walk or Bike
MONDAY: LEGS Weight: Tally: Goal:
SS:
Leg Extension 50 2x15
Leg Curl 50 2x15
SS:
Wide Leg Press 100 4x20
Shoulder-width Smith Machine Squat 50 4x20
SS:
Leg Extension 50 4x15
Narrow Stance Hack Squat 90 4x15
SS:
Leg Curls 30 4x15
Stiff Legs 75 4x15
Workout 1
Cardio: Walk or Bike
TUESDAY: SHOULDERS/CHEST/TRIPCS Weight: Tally: Goal:
SS:
Side Lateral Raise 8 4x12
One-arm DB Shoulder Press 15 4x15
Rear Lateral Raise 8 4x15
Incline Press 15 5x15
SS:
Pushdowns 50 4x15
Bench Dips BW 4x12
Workout 1
Cardio: Walk or Bike
WEDNESDAY: BACK/BICEPS Weight: Tally: Goal
Wide-grip Pulldowns 5x12
SS:
Cable Row 4x15
Glute/Ham Raise BW 4x20
SS:
Preacher Curls ez bar 5x15
Incline DB Curls 10 5x12
Workout 1
Cardio: Walk or Bike
THURSDAY: PLYOMETRICS Weight: Tally: Goal:
SS:
Leg Extensions 50 2x20
Leg Curls 50 2x20
Do the following exercises four times in a circuit without resting between moves. Rest 1 minute between rounds.
SS:
Wide High Jumps BW 4x10
*Tip: Jump as high as possible and hold for 5 seconds in a deep squat after each jump.
Switch Lunge (each leg) BW 4x15
Step-up Jumps on High Bench BW 4x10
Reverse Lunge (each leg) BW 4x15
Gallop Squats (each leg) BW 4x10
Workout 1
Cardio: Walk or Bike
FRIDAY: BUTT/SHOULDERS/BACK Weight: Tally: Goal:
Shoulder Press 20 4x10
Wide-grip Pulldowns 4x10
SS:
Kick Back (Butt Machine; each leg) 4x15
Good Mornings 4x15
Step-ups onto High Bench (each leg) BW 5x10
Workout 2:
MONDAY: QUADS
Cardio: Walk or Bike
SS: Weight: Tally: Goal:
Leg Extensions 4x12
Weighted Reverse BB Lunge 4x12
SS:
Narrow DB Squats 4x15
Shoulder-width BB Back Squats 4x12
Workout 2:
Cardio: Walk or Bike
TUESDAY: SHOULDERS/TRICEPS
SS: Weight: Tally: Goal:
Side Lateral Raises 4x12
Seated BB Press 4x12
High Rope Pull (Delts) 4x12
SS:
Pushdowns 4x15
Overhead Press 4x15
Bench Dips 4x12
Workout 2:
Cardio: Walk or Bike
WEDNESDAY: BACK/BICEPS Weight: Tally: Goal:
Wide-Grip Pulldowns 6x12
SS:
Cable Row 4x15
One-Arm DB Row 4x15
SS:
Incline DB Curl 5x12
Seated DB Curl 5x15
Workout 2:
Cardio: Walk or Bike
THURSDAY: HAMSTRINGS Weight: Tally: Goal:
SS:
Leg Curls 5x15
Weighted Step-up onto Bench 5x15
SS:
Seated Leg Curl 5x12
Stiff Leg DL 5x15
Sumo DB Squat 5x15
(30 sec rest between sets)
Workout 2:
Cardio: Walk or Bike
FRIDAY: BUTT/CHEST Weight: Tally: Goal:
SS:
Incline Fly 4x15
Incline Press 4x10
SS:
Kick Backs 4x15
Stability Ball Butt Raise 4x15
SS:
Sumo Squats w/ weight 4x15
Cable Kick Backs 4x15
Workout 3:
Cardio: Walk or Bike
MONDAY: QUADS Weight: Tally: Goal:
SS:
Leg Extensions 4x15
Narrow-stance DB Squats 4x10
SS:
Should-width Leg Press 4x20
Switch Jump Lunges 4x15
Narrow-stance Smith Squats 4x15
Workout 3:
Cardio: Walk or Bike
TUESDAY: SHOULDERS/TRICEPS Weight: Tally: Goal:
SS:
BB Shoulder Press 4x10
Wide-Grip BB Overhead Raise 4x10
Rear Lateral Raise 4x10
Side Lateral Raise 6x8
(20 sec rest between sets)
SS:
Rope Pushdowns 3x15
DB Nose Crushers 3x10
DB Kick Backs 3x15
Workout 3:
Cardio: Walk or Bike
WEDNESDAY: BACK/BICEPS Weight: Tally: Goal:
SS:
Wide-Grip Pull Downs 4x8
Close-Grip Seated Cable Row 4x8
SS:
Reverse-Grip BB Row 4x12
Assisted Pull-ups 4x12
Glute/Ham Raise 5x15
SS:
Preacher Curls 4x8
Seated DB Curl 4x12
Incline DB Curl 4x15
Workout 3:
Cardio: Walk or Bike
THURSDAY: HAMSTRINGS Weight: Tally: Goal:
SS:
Leg Curls 4x15
Leg Press 4x12
SS:
Seated Leg Curls 5x12
Stiff-leg DL 5x12
Workout 3:
Cardio: Walk or Bike
FRIDAY: CHEST/BUTT Weight: Tally: Goal:
SS:
Flat Fly 5x12
Incline Cheer Press 5x12
SS:
Wide-stance Smith Squat 5x15
Bosu Ball Squat 5x12
SS:
Glute/Ham Raise 4x20
Kick Back 4x15
Great progress since the start of this log.
It has been so very very long since the last time I tried posting my progress. Right now, at this moment, I want to start logging in and typing up my workouts, diet and all that great stuff. BUT! I really don’t want to take time out of my day to type it out when I’m already jotting it down elsewhere. Does anyone else feel that way?
I’m back to writing EVERYTHING down in a written journal. Food, Supplements, Workouts, and Times. Really excited that I’m back on track.
Goal: Bikini Body
New Measurements to follow…
Weight: 153 lbs.
Height: 5’3"
Waist: 28.75"
Hips: 38.25"
L Thigh: 25.25"
R Thigh: 25.25"
L Arm: 13"
R Arm: 13"
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Keep it coming lady!
Please check out my eating journal at:
Please check out my eating journal at: