Week 20 – Day 2 (Monday)

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

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Week 20 – Day 1 (Sunday)

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

week 18 – day 6 – 4/2/2009

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 :D).

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.

Day 4

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.