| "Challenge" Training Logs If you are participating in one of the challenges, keep a log of your workouts and journal your progress here. |
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07-29-2008, 09:21 AM
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#1501 (permalink)
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Luv'n Lift'n
Join Date: Nov 2007
Posts: 2,730
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Stats day. Even with the amazing pig fest this weekend I still managed to lose 1 lb. So now this is getting a bit tricky. The very cool news is that I listened to my body last week and allowed myself to eat when I felt so hungry and I did not worry RE the scale. I am going to keep the calories relatively high again this week. My new goal is to drop at .5lb a week and try to push the bf% down instead of the lbs.
| | | | | | | | | | | Date | lbs | bf% | weekly avg cals | weekly avg protein in g | weekly avg carbs in g | weekly avg fat in g | weekly avg macro % (P, C, F) | | | 4-May-08 | 133.8 | 19.5% | 2656 | 263 | 266 | 69.4 | 38,39,23 | | | 27-May-08 | 130.2 | 17.4% | 1696 | 193 | 163 | 37.1 | 44,37,19 | | | 3-Jun-08 | 129.6 | 18.4% | 1784 | 190 | 182 | 41.2 | 41,39,20 | | | 10-Jun-08 | 128.2 | 17.8% | 1648 | 192 | 166 | 38.8 | 43,37,20 | | | 6/18/2008 * | 125.6 | 16.6% | 1538 | 167 | 165 | 37.2 | 40,40,20 | | | 24-Jun-08 | 124.6 | 16.8% | 1587 | 165 | 151 | 44 | 40,36,24 | | | 30-Jun-08 | 124.2 | 15.6% | 1721 | 188 | 165 | 43.2 | 42,37,22 | | | 8-Jul-08 | 124 | 15.2% | 1798 | 183 | 184 | 43.5 | 39,40,21 | | | 15-Jul-08 | 123.4 | 15.4% | 1679 | 184 | 175 | 36.8 | 42,40,19 | | | 7/22/2008 * | 123.6 | 14.4% | 1769 | 179 | 186 | 40.2 | 39,41,20 | | | 29-Jul-08 | 122.6 | 14.7% | 1815 | 179 | 188 | 42 | 39,41,20 | | | | | | | | | | | | | Day | Exercise | Duration(Cardio) in hours | Avg HR if cardio | | Total lbs | Total bf | | | | Tues | lift w/David = legs | NA | NA | | 11.2 | 4.8% | | | | Wed | Bike ride fast 40 min
1 hour easy walk | 40min | 140 | | | | | | | Thrs | lift w/David (bi,tri)
1 hour fast run | 1 | 150 | | This week | This week | | | | Fri | Ride to work | 3.15 | 140 | | 1 | -0.3% | | | | Sat | REST | NA | NA | | | | | | | Sun | REST | NA | NA | | | | | | | Mon | Lift Legs (dl, squats)
Walk 40 min | NA | NA | | | | | | | | | | | | | | | |
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When I am an old lady I shall wear purple and kick ass in the gym!
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07-29-2008, 01:26 PM
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#1502 (permalink)
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Senior Hamster
Join Date: Mar 2008
Posts: 2,961
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Can't wait to see new pics!!! Your consistency shows in your excellent progress 
__________________
Bytsi
Hamster training log
A lot of NEAT one day is NOT "useless" if the next day the scale doesn't move. -- Aoife
"Hunger is your hips screaming at you that they are disappearing!" -- Oprah
Be careful about reading health books - you may die of a misprint -- Mark Twain
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07-29-2008, 05:36 PM
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#1503 (permalink)
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Luv'n Lift'n
Join Date: Nov 2007
Posts: 2,730
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Quick drop in to update workout log. Today was workout with trainer day and we did pecs, shoulders (more pecs than anything actually) It was again loads of fun. I really like working out anyway and when you are working out with a friend it is even more fun. I learned a lot today about the different muscles that are in the pecs and how the shoulder operates too.
He started the day off by striding into the gym and yelling "Whatz up beef-cake?!" to me. I love that. It is such a crack up. He either calls me beef-cake or candyass depending on the situation. Today I was mostly beef-cake. I worked to failure on most sets. Another trainer was working his client alongside of our bench station and commented on our good solid lifting. That makes it all worthwhile ya know...
Warm up
tready run 3.5% x 1 mile (average of 4.0mph)
push ups 1x25
Incline db press
1x25 (20lb)e
1x12 (25lb)e
2x12 (35lb)e
Bench press
1x15 (65lb)
1x10 (95lb) Only made 6 of these unassisted
1x12 (85lb)
bw dips
3x15 (failed the last one actually but got some assist)
db pec flyes flat
1x20 (20)e
1x15 (25)e
2x10 (35)e
cable pec flyes
1x15 (2 plates)
1xfailure (1 plate)
So now my lower body is sore and my upper body is tired and will soon be sore too. Tomorrow will be a rest day except for a nice long walk.
__________________
When I am an old lady I shall wear purple and kick ass in the gym!
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07-29-2008, 07:42 PM
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#1504 (permalink)
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Rocking Strength 3
Join Date: Nov 2007
Posts: 1,444
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Nice workout. Thats some impressive volume. It was funny today that one of the trainers asked me to spot him while doing squats. I was afraid I would not be able to help him as he was doing more then I have ever seen anyone do. Glad I did not let him die.
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07-29-2008, 07:46 PM
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#1505 (permalink)
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Luv'n Lift'n
Join Date: Nov 2007
Posts: 2,730
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Quote:
Originally Posted by Bytsi
Can't wait to see new pics!!! Your consistency shows in your excellent progress 
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I hope I can get these abs to show up in pictures this weekend. They are so amazing to me. I actually have abs!!!
Quote:
Originally Posted by tcoy777
Nice workout. Thats some impressive volume. It was funny today that one of the trainers asked me to spot him while doing squats. I was afraid I would not be able to help him as he was doing more then I have ever seen anyone do. Glad I did not let him die.
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LOL!! Yeah that is the rub RE spotting. You don't have to lift the whole amount they are. Generally the person lifting just needs a tiny bit of a help. This is especially true for spotting a squatter. Did you squat with him so that if he fell he would land on your knees?
__________________
When I am an old lady I shall wear purple and kick ass in the gym!
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07-29-2008, 08:21 PM
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#1506 (permalink)
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Rocking Strength 3
Join Date: Nov 2007
Posts: 1,444
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No he just wanted me there to help push the weight up if needed. He failed on the the last rep of a lighter weight. So I knew I was going to have to give him a hand on the last rep of his max weight. I kind of helped my push pressing the weight with him. Don't know if I really helped much. I think for squats it would make more sense to have 2 spotters, one on each side of the bar. Still its nice when one of the big dogs asks me, a skinny runner, to spot them on heavy lifts. 
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07-29-2008, 10:13 PM
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#1507 (permalink)
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Luv'n Lift'n
Join Date: Nov 2007
Posts: 2,730
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My trainer showed me th way to one-man spot a squatter. Basically you get behind them very close and when they squat so do you. You only have to be prepared to give them a tiny push (just like when spotting bench press, etc) and have your knees there in case they come backwards. It might be a bit close for comfort for some of you men though. LOL!
__________________
When I am an old lady I shall wear purple and kick ass in the gym!
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07-30-2008, 08:48 AM
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#1508 (permalink)
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Senior Hamster
Join Date: Mar 2008
Posts: 2,961
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Quote:
Originally Posted by kfisherx
My trainer showed me th way to one-man spot a squatter. Basically you get behind them very close and when they squat so do you. You only have to be prepared to give them a tiny push (just like when spotting bench press, etc) and have your knees there in case they come backwards. It might be a bit close for comfort for some of you men though. LOL!
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Gee... the man-ho at our local gym spots all the women by grabbing their hips and hanging on for a grope as they go up and down in a squat... I thought THAT was the way to do it   
__________________
Bytsi
Hamster training log
A lot of NEAT one day is NOT "useless" if the next day the scale doesn't move. -- Aoife
"Hunger is your hips screaming at you that they are disappearing!" -- Oprah
Be careful about reading health books - you may die of a misprint -- Mark Twain
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