lorabeann’s BodyBlog

Note: Day 11 was a day off- the day before was leg day and boy was I sore!

* Took superpump 15 mins before my workout and could feel it the whole time!  I tried blueberry today- another sample from my favorite supp store near my university- Denton Sport Nutrition.  They are awesome!
Today was Chest, Tris, and Abs!
Exercises included:
Incline press on machine
Free motion Cable Flyes
Dips off bench/ Close hand push up
Close grip barbell press - 30#
Tricep kickbacks
Roman Chair leg lifts- bent knee
Decline crunches with 5#s

I did 12 mins mod intensity cardio, because I was out of time.  I really need to study all my subjects today before finals.  This afternoon I am taking the dog on a power walk.  I know I will need a break.

Supps:
I will take 2 cytoleans in 2 hours, and 1 more 2 hours after that.  I feel like they help me study! Will post my diet later today…
Oh and a follow up on the GM incident at my gym: I am sending a letter of complaint to corporate, and so are other members.    I am telling people if they have a problem, let corporate know. Wooo hooo!

It’s Sunday and it’s leg day!  I felt really good today- my back is still sore my massage.  I really got worked on back there.

I took Superpump 15 mins before my workout.  I tried the Fruity flavor- it turns red when water touches it which is pretty cool.  Tastes good too.  My local supplement shop got in samples and gave different flavors too me, plus some SizeOn for the bf to try.

Anyway- exercises today include but are not limited to:
Hack Squat for warm up
Smith Single Leg press(lying down)  I went up in weight today!  Last time was the 1st time I tried these so I tried 30#.  This time I warmed up with 40# and ended at 50#.
Lunges in between various sets
Pylo Lunges supersetted with 1 leg squats (bodyweight)
High rep(2×30 reps) leg extension at 30#
Leg curl (3×15 reps) at 35#
Calf raises 3×12 at 60# (went up in weight)
Lunges again
10 mins hill climb and 2 mins walking on level 15 incline

BAM!  I felt good.  What can I say

[b]Need to study today and tomorrow morning.  I did legs in case I had to skip out on the gym tomorrow morning.  I might do shoulders and some abs in the morning at home and walk the dog.  She gets too excited when I am here studying all morning (exam week).[/b]

Todays eats so far:
M1: 1/2c egg whites with 1/2c oats
M2: Intrapro vanilla shake after WO
M3:
M4:
M5:

Ok, I am counting this as day 8.  Couldn’t wait for this workout!  And boy was it powerful.  I did back and bis and it felt like forever since I trained them.  I felt really strong though, yet still tired at the end of the workout.  I was surprised how energized I felt an hour after the workout though.  I took a scoop of superpump 15 minutes before and I am wondering if I still didn’t work hard enough.  I worked till the point of being fatigued though.  Didn’t have my journal with me but here are the exercises I did:

Free Motion lat pull down and single arm lat pull down- these really isolated.  Love them!
Lat pull down (still using grips although my wrist is getting better)
Cable bicep curl (big pumps!)
Assisted Pull ups.  I think I had an assist of 46#s
BB Curl 30#
Cable Row

AND the big news of the day:  I am going for a massage!!!  I am so excited because I have been soooo tense.  Finals next week.  This is a good way to start the studying weekend.  I want to do some cardio later- but it could be a slow relaxing walk.  haha.

Well today was good.  I have been really busy today trying to get my gym payment stuff worked out, working out, getting my bodyfat tested, and almost getting attacked by a dog.

I’ll start with my eats:

M1: 1/2 egg whites, 1/2c oats, 1 tbsp whole wheat flour (made a pancake)
1.5 scoop Superpump250 15 min before workout- felt this within 10 minutes. I instantly felt better and more energized. It was another slow morning with bad weather. Ugh
M2: post workout shake- 1.5 scoop Vanilla intrapro! First time to try this. I used my hand blender so I would have a nice thick shake. The vanilla was awesome. Both of the flavors are great!
M3: cottage cheese and a piece of ezk bread.
1 Cytolean today around 3:30 (I felt sensitive to it yesterday so I cut down dosage.  Plus, it was later in the day.)
M4: Kind of lazy tonight- 3.5 oz of a turkey burger (homemade), 2oz salmon needed a green veggie, but whatev. This is right after I almost got attacked by that dog. The story coming up next!

Workout
Back and Bi’s
Lat Pull down- #3+plate- 15(warmup), #5 10, 10 , #5+plate- 10
Concentration Curls- 15# 10, 10, 8, 10
Reverse grip cable bicep curl #2- 10, #2+plate- 12, 10, 10
Row- cable #3- 15, #3+plate- 12, #4-10, 8
BB curls 30# 10, 8, 7

Abs
Decline crunch- 10#- 20, 18, 15

My workout felt powerful today. I kept increasing weight despite my wrist still being sore. I injured it last week playing around doing gymnastics (yep, stupid me ) and it bothers me gripping. I used wraps today when I could to help grip so it wouldn’t hurt. I also felt really focused. When I got there I found out my gym was messing up my account. New management. The new GM said if they have to change something up, then they would have to change the price on me. I was like B-S. He has no people skills. This is a Gold’s by the way. It is nothing like Gold’s in Dallas or in Cali. Anyway- not sure who they are charging my membership too, but it’s not me. ? Ugh. I’ll deal with it later!

Let’s see what next- body fat! I got my body fat done- 3 sites- and it was 16.81%! Now, I still feel that number is low to be accurate. I give it anywhere from 17-20%. My beginning pictures in my journal were very bloated due to that cycle we females have to endure monthly. Anyway- I am going to use that number as a marker for future reference.

And the dog story. I was walking Katy- my border goat. Ok she is a border collie but stands on everything and anything she can- and she eats everything. It was still light out and we come up on a loose boxer dog. I start backing away, and the dog starts circling my dog and I aggressively. I have a stick so I am holding it out, following the dog, keeping it away from my dog. This dog would not let up. It constantly circled us- we were in the middle of the street now (neighborhood). No cars were coming by and this dog was biting my stick. I start yelling and a guy comes out of his house and ran the dog off.

I call my parents and my dad and brother come running down the street. My dad catches the dog and this pothead in a beanie was like uhhh yeah i know who the dog belongs to. Well it belonged to more potheads, who were sitting in their garage smoking- probably listening to their dog barking its head off at me and me yelling. I was so pissed. I should have called 911 to get this dog out of the neighborhood. This isn’t the first time this dog has aggressively bothered people.

Alright, well…. that was my day.  Kind of crazy.  I am happy about the bodyfat reading though.  Let’s get it lower.

So Gaspari sent me 2 bottles of Intrapro, Cytolean, and Superpump in the new flavor- lemon!  I have some pictures of everything, since it is like Christmas over here, but I need to get my image hosting set up!

I’ll be back!

I’ve been chosen to test Gaspari’s Lean ‘N Fit Stack for women! This includes Cytolean, Intrapro, and Superpump250. Cytolean is a fat burner, Intrapro is a Whey protein supplement with vitamins and minerals added, and Superpump is a Nitric Oxide supplement.

My main goal is to lose body fat and build muscle. I will be eating for fat loss right now because looking at my pictures… eh! Of course, I am testing these products over the hardest time of the year. More motivation!

My stats are as follows:
Height: 5′2
Weight: 130 lbs
Waist: 27.5"
Bust: 33"
Arm (left): 11.25" relaxed
Thighs: 21.25"
Hips: 34.5"
Pant Size: 4 (US sizing)

Workout Split: I am not going into great detail about my workouts, as I will be posting them later

Sunday
Shoulders, Chest, Triceps + Cardio 30 mins

Monday
I teach a cardio circuit class Monday nights, but I don’t count it as ‘official’ cardio. I am sweating and my HR is up for at least 30 mins of the class.

Tuesday
Legs and abs

Wednesday
Cardio- HIIT or 35 mins mod intensity

Thursday
I have a full day of school and work on Thursdays, so I try to reserve it as an off day!

Friday
Back, Biceps, and Abs

Saturday
Cardio- 45 mins mod intensity with some intervals

As far as sets and reps I am lifting heavy, following Tom Venuto’s set up:
9-12 sets per body part for large muscle groups and
6-9 sets per body part for small muscle groups

- I am aiming for 6-12 reps but for legs I use more pylometric moves with a high rep scheme. Once a week I throw in high reps on other body parts too. Sometimes I just get bored. I like to exhaust myself sometimes.

Diet

M1: 1/2c egg whites with 1 whole egg, 1/2c oats, 1 TBSP oat flour- this is a yummy pancake
M2: Chicken wrap on ezk tortilla with spinach leaves, and mustard
M3: Turkey burger with brown rice or sweet potato
M4: Turkey burger, fish, or chicken, brown rice (or ezk bread if I am in a hurry), spinach or broccoli
M5: Whey Shake with 4 oz skim milk
M6: 1/2c Cottage cheese with 1 TBSP PB and splenda (for a sweet treat!)

This is just a sample- some days I will substitute different foods etc. I try to get everything together the night before. By the way- I am a full time student so I pack lunch 4 days a week. This does get tricky…

By the way, I love suggestions!  If anyone wants to comment, go right ahead!  Just be nice

Because I got picked for Gaspari’s Fit and Lean Stack as a tester!!!  It consists of Intrapro, Cytolean, and Superpump250.  All of which I have heard nothing but good things.  Anyway… I can’t wait!

Thanks for all the comments on the last post!  I wish there was a way that the site emailed me when someone posts on my blog…  hm I see an options tab on here, so I will check it it out.

Today is shoulders, chest, and cardio.  I will be back!