Lady_Quadzilla’s BodyBlog

So - a brand new outlook, a brand new routine, a brand new diet and a brand new determination

Today was Leg day and also day one of my new routine.

My new goals are:

1) Train consistently, but not overtrain.I have scheduled this 2 on/1 off split routine through the end of July, then the last week of July/first week of August will be rest and planning for the next phase. Cardio will be 4X a week, more if I am feeling fiesty. So the main thing is to do it.

2) Diet consistently. My plans have been all over the place the last few months, so I decided I need to pick a path and stay on it for long enough for it to work. The path I have picked is beverly International’s plan for competititve bodybuilders. I am on Plan G at the current time, which is for female bodybuilders who have let their bodyfat get too high

Here is what a day looks like:

Meal 1

1 whole egg & 3 whites 3 oz lean meat 1/3c oatmeal (dry measure)

Meal 2

option A - protein shake with 2 sccops protein, 1 tbsp healthy fat or heavy cream

option B - 4 oz lean beef/chicken/tuna, one small apple or orange

Meal 3

5 oz lean meat

1/2c cooked brown rice or 4 oz sweet potato

1c vegetables or 2c green salad with 2 tbsp oil&vinegar dressing

meal 4 2 scoops protein powder in 16 oz water

Meal 5

6 oz salmon or very lean protein

1 c low carb vegetbales

 salad with 1 tbsp vinegar and oil dressing

Meal 6

option A protein shake or protein made into pudding (my absolute fave way)

option B 6 egg whites with 1 cup vegetables

3)Stay focused and positive and stop working against myself!!!!!!! All of the obstacles I have let stop me are mainly products of my own making (well, except the whole knee thing…but). I am back in it mentally and physically now and I am ready to WIN in November!!!!!!!:D

Okay… So here was the first leg day back - my numbers aren’t where they were, but not terrible

Squats 95×12, 135X10, 145X8, 155X6, 185X4 the 4 were too easy, we will up it next week.

Leg press 270X10, 360X10 X3 sets will go up next week in reps or weight

 Leg Curl - seated - 90X12, 100X12 X 2 sets….really working on not recruiting the fornt hip flexors and keeping my toes up!

DB SLDL 45’sX10 (that seemed like a warm up ) , 60’sX10 X 2 sets

Superset: 4 sets each Seated calf raise 70X10 /Standing calf rasies bodyweightX25 we were supposed to do 5 sets but by the 4th my feet cramped up and we decided 4 was good for the first time around

The workout goal each week is to either increase the weight or the reps on every exercise to earn a star and for every workout to be a ‘10 star’ workout. So off to a good start - feeling really good, really positive and ready to rumble!!!

This entry was posted on Saturday, May 17th, 2008 at 7:55 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.