SUPERSET Bent Row
80x8 80x8 80x8 80x8 Seated DB Power Cleans
12x10 12x10 12x10 12x10
/SUPERSET
SUPERSET DB Shrugs
50x15 50x15 Barbell Curls
45x12 45x12
/SUPERSET
interval training
7 1 min intervals @ 8.3
7 45 sec rest periods @ 4.5
Felt good to get back into the school gym and back on a regular schedule. After a week of skimpy workouts and not the best eating, the running kicked my butt.
20 mins fast paced cardio
5 mins walking cool down
Workout felt good today, was supposed to do 30mins of cardio, but after that workout I could only manage 20...I was gonna wait to run tomorrow but wanted to give myself the day for my birthday. I'm really happy with the workout today though. It felt real good.
SUPERSET Hanging Leg Raises x15 x15 x15 Offset BB Side Bends
10x15 10x15 10x15
/SUPERSET
Tried to pull 240 but couldn't budge the weight... wasn't upset though because my legs were still very sore from Wed, not sure why though. But they were feeling tired so I'm happy about the workout today.
SUPERSET Bent Row
80x8 80x8 80x8 80x8 Seated DB Power Cleans
12x10 12x10 12x10 12x10
/SUPERSET
SUPERSET DB Shrugs
50x15 50x15 Barbell Curls
45x12 45x12
/SUPERSET
No cardio this week b/c I'm going home on Thursday so I'm just lifting Mon-Thurs. Felt ok today, arms we tired and couldn't get 115. Oh well, next week. On a side note I ordered Hot Rox and got it today...I'll start taking them tomorrow, I'm interested to see how effective they will be. Anyone have any opinions on it?
Interval Training
5 intervals of
1 min @ 8.5
45 sec @ 4.1
Was really frustrated with the benching, I had lost a lot of strength in that and have been working to build it, but I couldn't get past 120lbs. I think a lot is mental...but I'll work on it. Also my eating habits have fallen to shambles as of late becuase of outside stressors, so I'm going to start recording that again so I shape up. One thing I was happy about, the last time I was in the gym after my workout I was waiting for a friend to finish up some things so I decided to see if I could actually do a pull up now. It ended up I got in two sets, one of 3 and the next of 4...a lot better than barely being able to do one.
Nutrition
*pre breakfast took two Hot Rox Supplements
915 4 hardboiled egg whites, 1/2 cup pineapple
1120 1/2 can tuna, 3 broccolli stalks (about 1/4 cup)
120 1.5 oz roasted almonds, a couple pieces of easter candy (I
have since given the rest away so it wont even tempt me)
*300 took two more Hot Rox Supplements
500 3 slices deli turkey, sm salad w/ cherry tomatoes and
cucumbers (about 1.5 cup)
700 protien shake post workout w/ 3 fish oil, 2 multivitamin
Made sure to drink a lot of water also...almost got in a gallon, only got to 3/4. I have to slowly adjust my bladder to learn how to handle so much liquid.
Hi Allison. Workouts are looking good. You are getting super strong. Nice squat numbers.
Thanks! Yeah, squats are by far my favorite
Nutrition
*2 Hot Rox pre bfast
900 4 harboiled eggs, 1 med orange
1230 low cal fruit smoothie w/ protein booster
*3 fish oils, 2 multivitamins
130 apple
*300 2 Hot Rox
400 1.5 oz roasted almonds
630 grilled shrimp and chicken salad, 2 saltine crackers
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
haha. yeah, unfortunately i've been stuck w/ a similar name to that of either a serial killer or an alcoholic sitcom father. the real last name is bundock... bundy just came out of the need for a nickname my freshman year of high school when there were four allisons on our lax team. ever since then bundy has stuck.
Thurs March 26 Nutrition
*2 hot rox
800 4 hardboiled eggs, 1 cup pineapple/apple mix
130 cinnamon raisin bagel w/ cream cheese
*2 hot rox
300 1/2 can tuna w/ pickles
615 2 oz pork, couple bites of salad
* 3 fish oils, 2 multivitamins
...on a side note, I decided not to run today. My body is tired from lifting yesterday, and I haven't been sleeping due to outside stressors...last night being the worst so far where I literally did not close my eyes. I have learned through my sucky sleeping patterns however 1. The snooring patterns of my roomate, and 2. that the birds in greensboro begin to chirp around average at 330am. Ugh.
haha. yeah, unfortunately i've been stuck w/ a similar name to that of either a serial killer or an alcoholic sitcom father. the real last name is bundock... bundy just came out of the need for a nickname my freshman year of high school when there were four allisons on our lax team. ever since then bundy has stuck.
Awesome. I like you.
Also, get some sleep dude.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
haha. yeah, unfortunately i've been stuck w/ a similar name to that of either a serial killer or an alcoholic sitcom father. the real last name is bundock... bundy just came out of the need for a nickname my freshman year of high school when there were four allisons on our lax team. ever since then bundy has stuck.
Ya know, you can change it to 'Bunda' which in Brazil means 'booty' (works well if you have one) or you can just get hardcore and call yourself 'boondock.'
Bundy is still cool, I loved Al Bundy
__________________
"The strongest steel goes through the hottest fires."-Anonymous
"When you begin to believe nothing is heavy, all weights become light." -Rossbow
"Just remember, somewhere there is a little Chinese girl warming up with your max."-Jim Convroy
"It's a round hole, dammit. Everyone fits."--Anonymous Mod at Strengthmill
...Well thanks Matt, I like you too. Ha. And on the sleep note, I've been taking sleepy medicine in hopes of getting my schedule back on track, hasnt worked yet but at least i've gotten some source of sleep.
Quote:
Originally Posted by tkinsley
DAMN girl. Nice PR.
Thanks Tina
Quote:
Originally Posted by GqArtguy
Ya know, you can change it to 'Bunda' which in Brazil means 'booty' (works well if you have one) or you can just get hardcore and call yourself 'boondock.'
Bundy is still cool, I loved Al Bundy
hmm..... Bunda sounds nice. I'd like to think so, but not quite sure if ive got the booty for it though, . Maybe ill give it a try and see how it goes.
Sat Mar 29 RE UPPER Close Grip Bench
45x8 55x8 65x8 95x8 95x8 85x8 85x8 85x8
SUPERSET T Bar Rows
25x6 25x6 25x6 25x6 Face Pulls 80x10 80x10 80x10 80x10
/SUPERSET
Well, I've been slacking in my visiting this log but you haven't with your results. Nice work
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Interval Training
3 intervals of
1 min @ 8.1
45 sec @ 4.1
...wow, today was just pitiful. I dropped 115 on the bench, I tried again, and I dropped it again. And then when I went to ran I felt like I was about to faint after the 3rd interval. Wow.
Nutrition Nutrition *pre breakfast took two Hot Rox Supplements
915 4 hardboiled egg whites, sm apple
1120 2 slces turkey, 1/2 cup mixed veggies
120 carrot stix and raisins
400 post workout protein shake, 6 saltine crackers plus 3 fish oil, 2 multivitamin
ill eat something for dinner at 6.
You know what I find gives me a lot of energy for a workout? 1-2 cups of milk. I've gone to train with nothing in my stomach but a banana and a carton of milk (minus the carton) and had a great session.
Then again I drink so much of it that at this point I'm sure my body is at least 30% milk. haha
Seriously though, play around with your diet and see what works best for you. Personally, I do best with a peanut butter sandwich and some milk. Carrots and raisins might not be enough for you.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Each bad workout happens for a reason. It's not a random event.
Besides it was just a suggestion.
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
you can have so many other factors besides diet that determines it. I would lean more towards lack of sleep considering she said herself that she hasn't been sleeping well.
I've had bad workouts, and then the next one in, hit prs or improve in all my lifts. It's totally random in the sense that it could be caused from SOO many different things (your personal life, sleep, diet, overreaching, stress, lack of training environment) , IMO.
i know it was just a suggestion... i just wanted to throw mine in as well.
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
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