Abs , lats and a smidge of calves
Tonight I chose to do the ole abs. I didn’t go totally nuts on them because it’s been awhile and I want to be able to walk tomorrow.
side bends on cables 100 lbs 3 sets of 12
hanging leg raises with a 10 lb db 3 sets of 12 and then I burnt them out with no weight and then did a 15 lb db for about 10 reps and then burned them out again.
kneeling cable crunches 100 lbs/20 reps, 120lbs 2 sets of 15 and 150 lbs (whole stack) 10 reps. I went back later and did a few more sets of 100 lbs. I started doing them side to side, alternating down the middle.
bench crunches, knees to chest with a 10 lb db 3 sets of 15
Incline situps with a 25 lb plate. 3 sets of 10
Lats and serratus area came next
Lat press down with the short bar I did several sets and kept adding weight. I got up to 110 lbs from my previous of 70. I guess I never tried to push it as much and it was pretty easy.
1 arm pull downs. This one is on cables with the hancdle. Stand like you are going to do a jumping jack, grab on cable, other hand on hip, feet apart and pull your rlbow in to your hip, while “crunching: in your serratus area. This is the side of your chest, under your arm. I got 110 lbs per arm tonight. Yes, I was making some noise…….hahaaa
lat pullover machine 65 lbs, mass reps..not to much weight cus this machine tends topull on my arms. the rest of my lat work will be included on back night.
I di a little cables on the seated machine. The new one we have is great, except for the fact that when you stack alot of weight, its hard to get it started. Youhave to really push will the balls of your feet to get into the back and forth movement. I only did 125 for 4 sets because I worry about my old ankle injury from April. Do that again and I will have to stop calves altogether like last time. That sucked.
Today I ate quite a bit. I had a shake, a protein bar, 3 eggs and spinach, a boiled agg, a chicken breast, more chicken at dinner with more spinach, salad with another boiled egg..and then another protein shake just now. I may grab another shake before bed. Trying to get in 230 grams of protein is NOT easy for someone who is 5′3″, damn, thats alot of food!
November 27, 2007 at 7:11 pm
Seems like a lot of food, especially when you add the shakes. How many calories are your shakes? Thats a lot of protein for someone your size:)
November 27, 2007 at 10:32 pm
When it comes to eating for size I consider myself the human food terminator,
I know my caloric intake is ridiculous. I know you can do the size gain if you approach it like everything else you do. Good luck.
November 28, 2007 at 7:57 am
I need about 350 grams a day if I want mass. I get about 240, just over my body weight.
Yeah it is pretty hard just getting over that 200 mark.
November 28, 2007 at 10:14 am
Food food and more food!!1
November 28, 2007 at 10:51 am
wow! Now, that is a work out! Great job lady.
November 28, 2007 at 1:02 pm
I have a hard time getting alot of protein too…..now chocolate chip cookies….that’s easy.
November 28, 2007 at 6:41 pm
Nice blog. Like I said before I’m new to this site and find new things out everyday. I didn’t know you could put pics in your blog. Good luck with the protein! I don’t have trouble eating protein in the afternoon and evening but there is not a chance I can get a good amount of protein with Eggs in the morning. I just don’t know how people eat 10 egg whites.
November 28, 2007 at 9:06 pm
Phhffaa, you gotta make noise! If you’re not making noise, you may not being doing ‘em right…that’s my story anyway….
October 13, 2008 at 11:09 am
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