Kay’s Fitness Mantra

4/20/2009

I fasted yesterday till 6:00 pm, had something to eat and then went to the gym for a walk(Its cold and raining outside).

Workout :

30 mins – uphill walk 1.7 miles

15 mins – mixed walk 1.0 mile

Since I’m keeping track of number of miles and number of minutes I do cardio.

Time: 45 mins Distance 2.7 mile

Food

M1) Nothing

M2) Nothing

M3) Nothing

M4) Mustard Greens + tofu + 2 egg, 2 egg white omlete

M5) Mustard Greens + tofu

ZMA bedtime

4/19/2009

Workout

Like a good girl, I went to the gym and did my workout after a week of being lazy rest due to travelling .

This week is copy of week 10 and also to check if I improved from week 10 or not.

1) Back Squat – 6×6 – 100/100/95/95/95/95 lbs – I had to reduce the weight to 95 lbs because my knee was hurting.

2) Trapbar Deadlift – 5×6 – 95/95/105/105/110 lbs ( week 10 highes weight was 90 lbs)

3) Close Grip Bench Press – 6×6 – 65/65/65/65/65/65 lbs ( week 10 highes weight was 55lbs)

4) Barbell Curls – 5×6 – 40/40/40/40/49 ( no improvement since week 10)

5) Partial Dragon flag – 5×10

Oh my tummy is still hurting from the partial Dragon flag.

Food Log

M1) Ground Turkey + nuts + brocolli

M2) 2 Eggs + 2 egg white omlete

M3)  PWO Shake

M4) Ground Turkey + mustard greens

M5) Scallops + Mustard Greens

I can’t do pull ups and dips to save my life, but today’s workout was full of them .  Thank god for the assisted machine at our gym, I was able to manage  the entire workout without susbstitutions, but my upper body  is getting stronger and hopefully I’ll be able to do them unassisted one day (soon ).

Also, to step up my workout I added an additional 10 min HIIT on the stairs in addition to the 10 minutes of running up and down the threadmill.

workout:

Supersets

1 A) Barbell push press – 5×7 – 55/55/55/55/55 lbs

1B) wide grip pull ups( assisted ) 5×7 – 60/60/60/60/50 lbs

2A) Dips (Assisted ) 4×12 – 50/50/50/40 lbs

2B) Close grip pull ups (Assissted ) 4×12 – 50/50/50/40 lbs

3A) Dumbell Windmill – 3×6 – 15/15/15 lbs – not sure if my form was correct for this.

3B) windshield wipers ( on the ground) 3×6 – no weights

Additional exercises

Leg raises on the bench – 3 x12

ab – leg extension on the bench – 2×25

10 mins of HIIT – 0.9 miles  60 sec:30 sec :: 5.0 : 6.0 speed (Run for 60 sec on 5.0 speed , run for 30 sec on 6.0 speed , repeat ).

10 mins of running up and down the stairs – 5 rounds ( 1 round = 10 staris up and down for 10 times ).

Food Log:

M1) ground Turkey  with cashews

M2) Lamb patties  with brocolli

M3) chicken liver with brocolli

M4) Post workout shake

M5) ground Turkey  with brocolli

Ddin’t keep a count of water, but definetily reached the 3 litre mark.

Notes: Slept late again at 12:00 ( had to work on something important), but got up at 7:30 am.

After 2 days of strength training , my body needs a break, so why not make it a cardio day , since I don’t them often.

I have decided to change my cardio equipment every week. I will do elliptical one week, stairs the next, threadmill the next , some sport the next and repeat. Enough to keep me occupied.

Yesterday was threadmill day and it has been a long time I ran for long on a threadmill. Most of the times I do only HIIT, but yesterday was steady state slow running for 45 mins.

45 mins – 3.53 miles – running on threadmill.

It was  a good workout, warmup and cooldown on 3.5 speed. running between 4.5 – 5.0 speed.

Food log:

M1: ground turkey , cashew nuts ( missed greens+ and fiber )

M2: 2 eggs, 2 egg white omlete + brocolli , carrot, cauliflower  + HCL + fenugreek powder + glycine

M3: Bison stew + brocolli , carrot, cauliflower  + HCL + fenugreek powder + glycine

Carnitine + vitamin B

M4: Chicken liver + brocolli + HCL

M5: Lamb kebabs + brocolli + HCL

bedtime : ZMA

Notes: So I missed some supplements and I also should make note of my water intake to update in the log. And I didn’t sleep early yesterday. I slept at midnight and woke up at 8:15 am. too bad.