lilprincesa1’s BodyBlog

Todays workout…Cardio Ran on there for 7:04 min then power walked for the rest of 20 min.

Also worked on ABS (ab boot camp)

Meals were not all that good today! only had 3.

Legs:  Squat: 5 Sets 6-10reps 115×10 115×10 115×10 125×10 135×10 140×10Leg Extension 5 Sets 6-10reps 70 lbs each rep with 30 sec. rest.

MONDAY: HEAVY CHEST AND BACK, LIGHT SHOULDERS AND ARMS bench press: Very weak here. And also trying to take it easy for 4 more months. So i did 4×4 with 45 lbs. then tried 2xmore with 45 again.

dumbell flyes: 5×5 with a 30 sec rest in between sets(it’s ok for the weight to be lighter for this one, but still challenging) ok i did 20 lbs. here!

bb rows:3×8, with a 3 min rest in between sets, heavier each set.20lbs Need to go up on the weight here!

lat pulldown:5×5 with a 30 sec rests in between sets 20lbs here too!

wide grip lat pull ups:3×8(or as many as you can do, just try to strive to do more each time you do it)with 3 min rest in between sets 20lbs ditto!

db curl: 5×5 with 30 sec rest in between sets skull krusher: 5×5 with 30 sec rest in between sets 25×8 10×10 5×10 5×10 5×10 *extra stuff**

Jumping jacks-111

Lunges without weights front 25 back 20

Eating was not so good today for had.. four meals clean! Felt very weak at the middle of my workout!!

Today Eating was Great had all six meals clean! Did 13-14 min lite cardio (power walking) At the park!

WEDNESDAY: HELL LEG DAY….  back squat:3×8 with 3 min rest in between sets, heavier each set.8×130 8×125 8×115

close stance squat(weights will be lighter for this one)2×15, 40 sec rest in between sets

15×100 15×100  deadlifts: 3×8-heavier each set, 3 min rest in between sets

8×65 8×65 8×44

leg curl-5×5-lighter but still challenging, 30 sec rest in between sets.

5×70 5×70 5×70 5×70 5×70

calf raise: 3×12-heavy as you can go each set, 3 min rest in between sets

15×95 15×95 15×95 15×95

seated calf raise, 4×15-lighter weights but still challenging with 20 sec rest.

60 times with no rest with 65 lbs. of weight.

Extra…

*Girl push ups for the teams challenge.. 15 times.

*Deadlifts lite weight 15×44 10×44 lbs.

*60 floor sit ups

*Straight leg 20

*30 lunges with no weight.

Eating eating bad today may be that’s why i was so weak at Workout:(( Only four meals! Need to work on water in take.

Kind of weak feeling today..

Should have done better with meals today!

Changed up workout a little…

Chest-> Barbell flies 3×20

barbell bench press -> 3×24

Triceps-> Cable rows 5×5 with 45 lbs.

DB pulldown etx. 20 lbs. 3×5 20 sec rest

beach dips 8-8 20 sec rest

Shoulders-> Military press- 3×24

1min rest

over head pulldown ext. 15×30 8×35 8×35

back-> wide grip pulldowns- 5×25 5×8 45 lbs 8×35 8×35 lbs

reverse grip downs->3×8  8×35 lbs

Biceps –> Standing barbell curls-> 5×24 5×24 5×24

hammer curls–> 5×20 lbs. 10×16 lbs.

Extra ** 50 floor sit ups

Jumping jack’s -> 75

Lunges without weights-> 50

Ugh! I’m going to bed!

Todays workout…

Workout plan doing 5×5 program.

Day one

cardio- 1mile time 9:12 Damnn it! I trying to get that time down! Crap!

50-jumping jacks

Olympic squats->5×95 5×95 5×105 5×105 5×115

bench press->5×10 5×10 5×10 5×10 5×10 *I’m not suppose to workout chest doctors orders that’s why weight is very low:(*

barbell rows ->5×44 5×65 5×65 5×70 5×70

Incline setups-> 8×8x8×8x8 no weight yet!

Today was up the calories and carbs day! YAY!!I got 2353 in should have been 2200.It’s ok i think:P Also did cardio on the treadmill for 31:47 I know I shouldn’t do much cardio but that’s the way my body melts off the freaking love handles and belly!I don’t like cardio but o freaking well.Tried of see them rolls in my mid section.TRIED OF THIS SHIIT!ROLLS GO AWAY AND NEVER COME BACK DAMNN IT:P

Elsa

YAY! Today is carb up day! Me and Sandra went to I hop for some of those off the chain pancakes. mmmm!

Measurements sucks around my mid section need to work on that.Still doing the 3×3 program.I will give it a few more weeks to see if it’s working out.Today I don’t have to workout but going to any way going to do cardio. although i got DOMS Today.Which is good.

The good news is weight is down to 103.5 from 105.00:)

Need to eat more meals 3 down 3 to go!!!

Elsa

Workout monday:
incline db press: only 10lbs each hand. 3 sets of 8, 3 min rest in between sets
db flyes-flat: only 10 lbs each hand3 sets of 12, 30 sec rest in between sets
rear delt raise: 3 sets of 10-use static hold on last set, 30 sec rest inbetween sets.
lying tricep extension: first set 30 lbs. others sets with 50lbs. 4 sets of 8, static hold/or strip set on last set, 30 sec rest.
bb goodmornings or extensions. Done with O. barbell 45 pounds. 3 sets of 8, 30 sec rest in between sets.

Also worked on Ab boot camp:)

Eating was ok today all six meals! Today i was suppose to eat 2200 cal. 50 F 30P 20F.