Allison's Journey through Westside

[bundy]

Mon Mar 10
ME UPPER

Floor Press
45x10 65x5 65x3 85x3 95x3 105x3 105x1 105x1 105x1
Decline DB Press
25x15 25x15 (PR)

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.

[bundy]

Wed Mar 12
RE LOWER

Squats
45x6 65x6 85x6 105x6 125x6 145x6 165x6 185x6 (PR)
Bulgarian Split Squats
40ex8 40ex8 40ex8 40ex8 (PR)
Pull Through
70x8 70x8 70x8 70x8 (PR)

CIRCUIT
Serratus Crunches x12 x12
Toe Touches x12 x12
Russian Twist x12 x12
Seated Knee Ups x12 x12
/CIRCUIT

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.

[bundy]

Fri Mar 14
ME LOWER

Deadlifts
45x10 95x3 105x1 135x1 185x1 215x1
Step Ups
25x10 25x10 25x10 25x10
RDLs
135x10 135x10 135x10 135x10

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.

[bundy]

Sat Mar 15
RE UPPER

Bench
45x6 65x6 85x6 95x6 105x4 (PR) 85x6

SUPERSET
One Are DB Rows
25x10 25x10 25x10 25x10
Rear Delt Flies
5x10 5x10 5x10 5x10
/SUPERSET

SUPERSET
Shrugs
135x10 135x10 135x10
Tricep Pull Downs
50x20 50x20 50x20
/SUPERSET

Plate pinching 3 sets w/ 2 10#s

One hour continuous low intensity cardio on the treadmill

Felt good about the workout, finally feel like I'm making good, steady progress with my benching.

[bundy]

Mon Mar 17
ME UPPER

Floor Press
45x10 55x5 65x3 85x3 95x3 115x0 105x2 105x1 105x1
Decline DB Press
25x15 25x15

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?

[liftintexas]

great numbers, ally. I'm hoping to get to 205 on DL's before too long!

[bundy]

Tues Mar 18
ME LOWER
Deadlift
45x10 95x3 135x1 155x1 185x1 205x1 225x1
Step Ups
25x10 25x10 25x10 25x10
Romanian Deadlifts
135x10 135x10 135x10 135x10

SUPERSET
Hanging Leg Raises
x15 x15 x15
Offset barbell side bends
10x15 10x15 10x15
/SUPERSET

[bundy]

Thurs Mar 20
RE Upper

Bench 4x6
45x6 65x6 85x6 105x6 95x6 95x6 85x6 85x6

SUPERSET
1 Arm DB Row
25x10 25x10 25x10
Rear Delt Flies 3x10
5x10 5x10 5x10

/SUPERSET
L-lateral raises
12x8 12x8 12x8
SUPERSET

Shrugs 3x8
135x8 135x8 135x8
Triceps Pushdown
50x20 50x20 50x20
[FONT='Times New Roman','serif']/SUPERSET[/font]

[bundy]

Mon Mar 24
ME UPPER

Bench
45x10 55x5 65x3 85x3 95x3 115x2 120x1 115x1 115x1
Incline DB press
25ex20 25ex15

SUPERSET
Seated Cable Rows
60x10 60x10 60x10
Scarecrow
5x12 5x12 5x12
/SUPERSET

SUPERSET
DB Shrugs 2x10
60ex10 60ex10
Hammer Curls
25x8 25x8
/SUPERSET

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.

[liftintexas]

I hear ya on the bench frustrations this week. Must be something in the air. But good work anyway.

[bundy]

Originally Posted by liftintexas

I hear ya on the bench frustrations this week. Must be something in the air. But good work anyway.

Yeah, I blame the change of season...
Thanks for stopping by!



off day today, but heres the food...

Tues Mar 25
*2 Hot Rox Supplements
730 4 hardboiled egg whites, 3/4 cup pineapple
1030 1.5 oz roasted almonds
1245 protein shake
*2 Hot Rox Supplements
400 banana
600 2 slices pork loin, 1/2 cup mixed veggies, 1/2 cup raisins
*3fish oils, 2 multivitamins

[bundy]

Wed Mar 26
RE LOWER

Squats
45x10 135x5 150x1 165x1 175x1 185x1 for 10 sets
Walking Lunges
40ex8 40ex8 40ex8 40ex8
Seated Good Mornings
65x8 65x8 65x8 65x8

CIRCUIT
The Serratus Crunch x12 x12
Ball Exchange Double Crunch x12 x12
Russian Twist x12 x12
Seated Knee-ups x12 x12
/CIRCUIT

[L'ilJ]

Hi Allison. Workouts are looking good. You are getting super strong. Nice squat numbers.

[bundy]

Originally Posted by L'ilJ

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

[Matthew]

bundy like Al Bundy?

[bundy]

Originally Posted by Matthew

bundy like Al Bundy?

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.

[Matthew]

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.