Meagan’s Nu-U Body Blog

Leg press 2 sets 260lbs, 12 reps.

Leg press with hip flexion: 3 sets, 350, 10 reps

One legged Lunges super setted with front squats:  2 sets, 50lbs on lunges x 12 reps, 60lbs on front squats x 12 reps.

Incline bench dumbell hamstring curls: 3 sets 15 lbs, 12 reps.

Flat Bench leg extensions super setted with sumo squats: 2 sets 15 lbs x 12 reps on leg extensions, 70lbs x 10 reps on sumo squats.

Jump Squats: 1 set till failure.

Work out log 10-23-2008 Shoulders and abs

SHOULDERS

Lateral raises: 2 sets, drop set from 20-15-10-8-5, reps are 6-8-8-10-till failure.

Unilateral Free Motion Machine sitting shoulder press: 3 sets on each side 50lbs 12 reps

Free Motion Machine Sitting Bilateral shoulder press with legs up for ab engagement: 3 sets 60lbs till failure with a negative and hold at the end.

ABS:

Incline bench reverse crunches: 4 sets till failure.

Flat bench combination sets of: 2 sets
- 45 degree leg lifts 15 lbs, 15 reps
-lying hip lift with rotation 20 reps
-reverse crunches till failure

Meal 1:

Protein Powder 1 1/2 scp
Oatmeal 1/4 cup
Flax Oil 1 tsp

Meal 2:

Chicken 5 oz
Green Veggies
Flax Oil 1 tsp

Meal 3:

Post Work out-
Chicken 4 oz
White Rice 1/2 oz

or

Pro Powder 1 1/2 scp
Rice Cakes 1

Non Work Out-

Chicken 4 oz
Green Veggies
Flax Oil 1 tsp

Meal 4:

Chicken 5 oz
Green Veggies
Fish Oil 1 tsp

Meal 5:

Lean Beef or Chicken 5 oz
Greens Veggies

Cardio: 13 sessions of 65 minutes (I use the bike or elliptical and keep my heart rate between 130-140 bpm)

Calories: 986
Protein: 163 grams
Carbs: 36 grams
Fats: 25 grams

Hey all,
I know budgets are tight but you may still want to have structure to your work outs and diet but not break that budget. I am offering online training and diet analysis for $35 a week! If you are interested please email me for more details!

Thank you and have a great day!

Meagan

Prone Rotating Shoulderpress SS with Reverse Flies:
4 sets, 10lbs, 10 reps on each exercise.
Decline ab crunch with lateral raises SS with crunch and shoulder press:
3 sets, 10lbs, 10 reps on each exercise.
Flat bench sitting lateral raises with knees up at an angle SS with shoulder press SS with reverse ab curls:
3 sets, 12 lbs, 10reps on lat raises and 8 reps on shoulder press
Standing Shoulder Press Drop Set SS with lat raises and around the worlds:
1 complete set of 20lb shoulder press, 8 reps–15 lbs shoulder press, 8 reps–10lbs lat raises 6 reps–8lbs lat raises 6 reps, 5lb around the worlds 5 reps.
Incline reverse curls:
1 set till failure.

Meal 1:

Protein Powder 1 1/2 scp
Oatmeal 1/3 cup
Flax Oil 1 tsp

Meal 2:

Chicken 5 oz
Sweet Potato 1 oz
Green Veggies
Flax Oil 1 tsp

Meal 3:

Post Work out-
Chicken 4 oz
White Rice 1/2 oz

or

Pro Powder 1 1/2 scp
Rice Cakes 1

Non Work Out-

Chicken 4 oz
Green Veggies
Flax Oil 1 tsp

Meal 4:

Chicken 5 oz
Green Veggies
Fish Oil 1 tsp

Meal 5:

Lean Beef or Chicken 5 oz
Greens Veggies

Cardio: 12 sessions of 65 minutes (I use the bike or elliptical and keep my heart rate between 130-140 bpm)

Calories: 1030
Protein: 163 grams
Carbs: 36 grams
Fats: 26 grams

Once again, low carb so way less intensity and weight. I almost felt mad when I didnt have that much energy in the gym today, thats what happens 3 weeks out! So its expected. We just dont want to burn off any more muscle than need be.

LEG:

Squats: 5 sets, 65lbs-85-130 x3 sets, 12 reps each.

Legs press: real deep controlled leg press with 210lbs and a static hold on the last rep at the bottom for 5 seconds, 12 reps.

ABS:

Decline crunches: 2 sets, 20 reps

Reverse Crunches: 2 sets, 15 reps

Toe touches: 1 set, 15 reps

Decline Side twist SS with crunches: 2 sets 20 reps.

Meal 1:

Protein Powder 1 1/2 scp
Oatmeal 1/2 cup
Flax Oil 1 tsp

Meal 2:

Chicken 5 oz
Sweet Potato 1 oz
Green Veggies
Flax Oil 1 tsp

Meal 3:

Post Work out-
Chicken 4 oz
White Rice 1/2 oz

or

Pro Powder 1 1/2 scp
Rice Cakes 1

Non Work Out-

Chicken 4 oz
Br. Rice 1/4 oz
Green Veggies
Flax Oil 1 tsp

Meal 4:

Chicken 5 oz
Sweet Potato 1/2 oz
Green Veggies
Fish Oil 1 tsp

Meal 5:

Lean Beef or Chicken 5 oz
Greens Veggies

Cardio: 12 sessions of 65 minutes (I use the bike or elliptical and keep my heart rate between 130-140 bpm)

Calories: 1097
Protein: 163 grams
Carbs: 54 grams
Fats: 26 grams

Since I am so low calorie now we have cut back just a tad on the intensity so that we avoid burning more muscle than need be.

SHOULDERS:

FMM Sitting Shoulder Press: 3 sets, 80lbs-90lbs-90lbs, 12 reps-10 reps-10reps

Sitting Barbell Behind the neck Shoulder press: 3 sets, 25lbs, 10 reps each

Sitting Dumbbell side laterals super setted with shoulder press: 2 sets, 10 reps on laterals, 10 reps on shoulder press, 10lbs.

BICEPS:

Barbell curls: 2 sets, 25lbs, 8 reps

Close grip dumbell curl: 2 sets, 25lbs, 10 reps.