Training for Team Universe 2009!

Friday, June 22, 2007

AM Fasted Cardio x 60m StepMill (45m) Treadmill 4 mph/13% incline (15m)

Chest/Triceps/Abs + Cardio2
Early evening work out ~ very tired, no strength or motivation today

Flat DB Press
1×20 w/ 25s  1×14 w/ 30s  1×12 w/ 30s
*Fly Stretch w/ 15s x 30 sec

Incline EZ Bar Press
1×15 @ 60  1×12 @ 60 1×8 @ 60

EZ Bar Cable Press Down
1×15 @ 70  1×15 @ 70  1×9 @ 75

V-Bar Cable Press down
1×12 @ 70  1×12 @ 70  1×9 @ 70

Tricep Dip Machine/Plate load
1×15 @ 115  1×12 @ 125  1×12 @ 125 ~ slow

Bench Dips ~ bodyweight only, feet up
3×12

Decline Abs w/ 25-lb plate
1×25
Decline Abs NO weight
1×25 ~ arms over head
Power Scissor Abs (done in 30 sec intervals~ TUT)
3 x 30 sec ~ these are awesome
Cardio2 x 45m StepMill ~ was barely able to step by the end of this one.. limped out of the gym and fell into the car… had an important event to attend, had NO energy for that as we didn’t start until after 9 PM  … ugh  

AM Fasted Cardio x 60m

worked at the gym this afternoon/evening so didn’t get to Cario2 until pretty late in the day and [i]my ass was tired[/i]

PM Cardio x 45m StepMill all the way

AM Fasted Cardio x 45m StepMill
PM Cardio x 45m StepMill

:)

AM Cardio ~ Fasted

BodyPump

PM Cardio ~ tired

that is all…..

AM Fasted Cardio (this one was really hard to finish)
45m StepMill w/ 30 sec bursts to level 11 every 5 min

Delts/Calves

Seated DB Press
1×15 @ 25s  1×15 @ 30s  1×9 @ 35s  1×7 @ 35s

Super Mans’s (thanks Jen )
1×10 @ 17.5  1×10 @ 17.5  1×15 @ 15  1×15 @ 15

Standing DB Laterals
1×20 @ 15s  1×20 @ 15s  1×14 @ 17.5s  1×9 @ 20s (owie)

Hammer Strength Mtn. Press
3×15 @ 55 lbs each side

Seated Calf
3×20 @ 55 lbs (weight is sooo low for seateds)

Standing Calf Press
2 x 20 @ 250  2 x 20 @ 300

Pigeon Toe calf raises on plates *No Weight*
4 x 25 (between sets of above exercise)

PM cardio will be late tonight, prob around 8:00 PM ~

1.25 gal water in so far
Low Carbs today
Dreaming of food   mmmmmmm

I will be making another video this evening, delts and calves I believe, should be better than this one, lol… this was just my first attempt at uploading the vid to my bodyspace, so far so good…

http://www.youtube.com/watch?v=BIvTdhpjgsM

Monday, June 11, 2007

45m Fasted Cardio on StepMill only

Back/Biceps/Abs

Bent Over DB Rows Uni
3×15 @ 30, 35, 40 progressively

Bent Over BB Row, overhand wide grip
3×15 @ 65,70,70

Wide Grip Lat Pull Down
3×12 @ 75

Seated Wide T-Bar Row ~ hammer strength
3×12 @ 70

Uni Cable diagonal pull downs (the arm crosses the body)
3×15 @ 70

Standing super-close grip EZ Bar Curl
3×15 @ 40

Seated Alt DB Curl
3×12 @ 17.5, 20, 22.5

Horizontal Curls
3×10 @ 35 ~ super slooooow

Hammer Strength Abs
3 x 20 @ 50 ~ slow and squeezing out last rep

Power Scissor Abs
3×20 w/ only 10 sec rest between each set

Cardio2

30m StepMill
15m Treadmill at 14% incline, 3.8 mph

I was really hungry all day ~
This guy (at least 30 years older than myself) asked for my number twice..  after I said NO..

oh well..

ok, well I pride myself on being a reasonably intelligent woman … but apparently all I need to upload my vids is a DV cable ~ which I do not currently have.  So after I train today (Backs/Bis/Abs) I will head over to Best Buy and pick one up and get these damned things up as the title of this post already states…. duh.

O/T: I received an invite to be interviewed by RFOS (Real Feats of Strength) I have been there before, and I approve of anything that supports female athletes of any and every kind.. so I will probably go ahead with it ~ back later… with all necessary cables… duh

O/T: My friend and co-worker (trainer at my facility) Siobhan (Show-vaughn) and I actually took video today of our first set of deads and leg press.. just to check out the camera and such.. no PR’s or anything.. As soon as I figure out my new editing software with this new cam this evening I will be posting it in my new training journal…. It’s the first one I’ve tried to post, so let’s hope it works out, lol…

It dawns on me at this moment, my diet being spot-on perfect for days and days now.. that I really want a damn beer.. I am normally (when bulking) a tequila girl.. but for no reason, I want a beer .. oh well

AM Fasted Cardio

30m Step Mill

15m Stair Stepper

Glutes/Hams

Part. Deadlift

Olympic Bar + 70 lbs (knee is having issues… had to go lighter)

3s x 8r

SLDL

Olympic Bar + 70 lbs

3s x 8r

45* Angle Leg Press, feet slightly higher than mid-range

Sled weight = 55 lbs

Sled + 180 x 12

Sled + 270 x 8

Sled + 270 x 8

Seated Leg Curl

3s x 15r @ 75, 85, 95 lbs

Prone Uni Glute Extension

3s x 12r @ 105 lbs each leg

Seated Hip ABduction

2 x 20 @ 55 (very light on purpose, just want to stimulate the muscle here).. feet raised, no back support

Seated Bent Knee Hip ADDuction

1 x 20 @ 60 (again light intentionally; only want to barely stim the muscle here)

Standing Uni Cable Kick backs/Plate load

1 x 10 @ 30 lbs… each side

Cardio2

StepMill x 30m

Elliptical Resist 8, Incline 9 x 15m (intervals)

Good day.. seemed a bit light on the weight, knee was a bit ‘off’, felt generally weak today; Glad to have it all in by 3:00… until tomorrow that is

This morning my current stats were

5′5.25 tall 

0545 AM DRY weight = 127 lbs

OMRON Reading DRY = 13.3% Callipers (7 sight pinch, done 3x, then averaged..ACSM equation chart) @ 0700= 13.8 (pretty damned close if I do say so myself)

I will do my circumference measures Monday morning most likely

:D