yettamae 
"Get my body back down to pregnancy weight after having my baby."
|
|
Archive for March, 2008
Monday, March 31st, 2008
3/31
Legs/Abs 3 x 15
Deep squats
(Warm up Bar) 65-65-70
SLDL
15-15-20
Leg press with medium stance
130-135-135 (straight 135 next time forgot to today)
Calf Machine
30-30-30
2 sets of walking lunges (to failure) 2 x 15
20-20
Ab circuit:
Do a set of 15 reps of each with no rest in between:
Crunch
Lying leg raises
Bicycle crunches
Rest 30 seconds and repeat for 12 reps of each
As I was getting done my abs workout one of my friend’s showed me this boot camp exercise and had me do some of them. They are called military ab crunches, where a person holds your legs and you boost yourself up on your feet with your core. I did like 5 with her help. Talk about some intense sh**! lol
Posted in Training
Friday, March 28th, 2008
Shoulders 3 x 10
Barbell press
40-40-40
Lateral raises
10-12-12
Dumbbell upright rows 3 x 10, 10, 10
15-15-15
Abs 3 x 15
Decline crunches
Decline reverse crunches
Cardio 30 mins Treadmill
Shoulder and ab day was insane. My shoulders felt like they were going to explode on the side laterals and the decline crunches were so insanely hard, but I pushed to try and make every rep count!
Diet
Meal 1
2 Egg Whites, 1 whole egg omelet with 4 small pieces of turkey bacon and 1/3 cup of oatmeal with splenda
Meal 2
whey, meduim sized apple and tsp natty
Meal 3
whey, dextrose, and glutamine
Meal 4
2.5 oz chicken, small corn on cob, 1 cup of green beans and 8 almonds
Meal 5
2.5 oz chicken, small corn on cob, 1 cup of green beans and 8 almonds
Meal 6
tuna w tbs of natty
It was tough getting my meals and water into today because had an opera rehearsal tonight, but I managed too.
Posted in Training
Thursday, March 27th, 2008
I hat posting this because I look so fat and bloated now! I am going to get help from a posing coach and Pro Figure competitor Nicole Weeks to help me perfect the mandatories, especially the stinking back pose and help with my individual presentation for my first NPC show.
Posted in Training
Thursday, March 27th, 2008
Been horrible with keeping this log. I have been so insanely busy with school, work and training.
3/26
Back and biceps 3 x 10
Assisted Pull ups
(Warm-up 120) 110-110-110
Bent over barbell rows with overhand grip
40-40-40
V bar pull downs
60-70-70
One arm dumbbell rows
20-20-20
Bicep curls on incline bench
10-12-12
Cardio: Treadmill 30 mins
Awesome back day. Everything was so pumped. I was friggin dead after the One arm rows and upped the weights to give my biceps a push on the second set and by the third set the bis were shaking and failing, but I got through it. Yay!
Diet
Meal 1
1/3 cup of oatmeal, whey, splenda, and tsp of natty
Meal 2 (Pre)
Whey w glutamine, meduim sized apple, and tsp of natty
Meal 3 (Post)
Whey w glutamine, meduim sized apple, and tsp of natty
Meal 4
2.5 oz chicken breast, 2 broccoli spears, small corn on the cob, and 8 almonds
Meal 5
2.5 oz chicken breast, 4 broccoli spears, 2/3 cup of peas, and 8 almonds
Meal 6
Tuna and tbs of natty
Posted in Training
Saturday, March 22nd, 2008
Shoulders 3 x 10
Barbell press
40-40-40
Lateral raises
10-10-12
Dumbbell upright rows 3 x 10, 10, 8
15-15-20
Abs 3 x 15
Decline crunches
Decline reverse crunches
Good day tried to bump up from 8 reps to 10 and what a difference I felt near the end. I just couldn’t muscle up enough strength with the 20’s near the end. My form was beginning to fail, so I will do straigh 15’s for a while on the uprights. I have to watch with my shoulders because I get arthritis in them from time to time because I was hit by a car in 9 grade and had a broken collar bone. The decline crunches were HARD! **** I almost couldn’t get through it, but I pushed through! I weighed myself I am I down 4 pounds. I am 125 now! Diet:
Meal 1
Multi
1/3 cup of oatmeal, scoop of whey, and 1 tbs of natty
Meal 2 (Pre)
Whey w glutamine meduim sized apple and tsb natty
Meal 3 (Post)
Whey, dextrose and glutamine
Meal 4
2.5 oz chicken breast, 1/2 cup of brown rice and 8 almonds
Meal 5
2.5 oz chicken breast, 2/3 cup of peas, 1 cup of green beans and 8 almonds
Meal 6
4.5 oz Tuna and tbs of natty
Posted in Training
Thursday, March 20th, 2008
Workout:
No cardio today. My day was too busy with teaching, school, commitee meetings, and church gigs. Had no time, but at least I got all my meals in. Will hit it hard tommorrow and Saturday. I think the gym may be closed for Easter so I may have to do cardio at home.
Diet:
Meal 1
Multi
1/3 cup of oatmeal, scoop of whey, and 1 tbs of natty
Meal 2
Whey meduim sized apple and tsb natty
Meal 3
2.5 oz chicken breast, 2/3 peas, 1 cup of green beans and tsb natty
Meal 4
Myoplex Meal Replacement and 8 almonds
Meal 5
2.5 oz chicken breast, 1/2 cup of brown rice, and 8 almonds
Meal 6
4.5 oz Tuna and tbs of natty
Posted in Training
Thursday, March 20th, 2008
Wednesday: Back and biceps 3 x 10
Assisted Pull ups
(Warm-up 120) 110-110-110
Bent over barbell rows with overhand grip
40-40-40
V bar pull downs
60-70-70
One arm dumbbell rows
20-20-20
Bicep curls on incline bench
10-10-12
Cardio: Treadmill 30 mins
**** today was intense. My back felt like it was going to explode particularly when I did the close grips. My first time doing that exercise was the middle of my back screaming! During bent one arms rows I has almost nothing left, but pushed through it. Good Day!
As for diet that was another story. Today was jam packed I was on a teacher search committee and another committe person and I had to take the candiate to lunch. I couldn’t take my own food in because I have to pay to be there and it was a buffet, so I assumed I was going to beable to find something heavy. Boy was I wrong the only protein that was there was fried shrimp and honey barbe que wings! Thatnk God I am 14 weeks out!
Meal 1
Multi
1/3 cup of oatmeal, scoop of whey, tsb of natty w splenda
Meal 2 (Post)
Whey, dextrose and glutamine
Meal 3
2.5 oz chicken breast, 1/2 cup of brown rice, and 8 almonds
Meal 4
small salad, green beans and 3 wings  The wings were quite, good though! I only at the meat, not the skin)
Meal 5
2.5 oz chicken breast, 2/3 peas, 1 cup of green beans and 7 almonds (One fell under my carseat ! Dammit! ) 
Meal 6
4.5 oz Tuna and tbs of natty
Posted in Training
Tuesday, March 18th, 2008
Cardio: 45 mins
My ass is KILLING me from yesterday! :crybaby:
Diet:
Meal 1
Multi
1/3 cup of oatmeal, scoop of whey, and 1 tbs of natty
Meal 2
Whey meduim sized apple and tsb natty
Meal 3
2.5 oz chicken breast, 1/2 cup of brown rice, and 8 almonds
Meal 4 (Pre workout)
Whey w glutamine, meduim sized apple, and tsb natty
Meal 5
2.5 oz chicken breast, 2/3 peas, 1 cup of green beans and 8 almonds
Meal 6
4.5 oz Tuna and tbs of natty
Posted in Training
Monday, March 17th, 2008
3/17
Legs/Abs 3 x 15
Deep squats
(Warm up Bar) 65-65-65
SLDL
15-15-15
Leg press with medium stance
130-130-130
One legged calf raises
10-12-12
(Was at my school gym and I don’t like there standing, so I did one legged today. The standing calf machine is old rickety and seems up safe. Plus my ass is too short to reach the lever.)
2 sets of walking lunges (to failure) 2 x 15
15-15
(First set seemed easy I got up to 30 steps, the second set my legs failed. I will up my weight next time and see if I fail faster.)
Ab circuit:
Do a set of 15 reps of each with no rest in between:
Crunch
Lying leg raises
Bicycle crunches
Rest 30 seconds and repeat for 12 reps of each
OK Talk about also having an heart attack today. Damn today was intense. I was dripped it sweat and my legs were shaking up and down steps. Now that’s what I’m talkin’ about! lol 
Diet:
Meal 1
Multi
1/3 cup of oatmeal, scoop of whey, and 1 tbs of natty
Meal 2 (Pre workout)
Whey, meduim sized apple w glutamine
Meal 3 (Post workout)
Whey w glutamine/ dextrose
Meal 4
2.5 oz chicken breast, 1/2 cup of brown rice, and 8 almonds
Meal 5
2.5 oz chicken breast, 1/2 cup of brown rice, and 8 almonds
Meal 6
4.5 oz Tuna and tbs of natty
My eating schedule was ****ed up today because I am back to the hustle and bustle of being on the run with work and school, but at least I managed to get my workout in, meals, and water.
Posted in Training
Monday, March 17th, 2008
Meal 1
Multi/EFA Supp
Protein Pancakes just 4 egg whites, 1 whole egg, 1/2 cup oatmeal w 1 packet of splenda, cinnamon, and spray butter
Meal 2
Myoplex MRP, 1/2 teaspoon of natty
Meal 3
2.5 oz chicken breast, 1/2 cup of brown rice, and 8 almonds
Meal 4
Whey, medium sized apple, 1/2 teaspoon of natty
Meal 5
2.5 oz chicken breast, 1/2 cup of brown rice, and 8 almonds
Meal 6
4.5 oz Tuna and tbs of natty
The workouts start tommorrow. Yay!
Posted in Training
|
Leave Comment