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#11
04-29-2003, 02:45 PM
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Re: Workinhards online journal
4/9/03
Wednesday Weight: 156 CARDIO: 40 minute Zumba class UPPER BODY CHEST Barbell flat banch press 60x12, 60x10, 60x10 Hammer incline press 40x12, 40x12, 40x12 BACK Lat Machine Pull Down 60x10, 60x10, 60x10 Bent Over Rows 55x10, 45x12, 45x12 SHOULDERS Seated Dumbbell Press 2x12, 12x12,12x12 BICEPS Standing Barbbell Bicep curls 25x12, 25x10, 25x10 TRICEPS Dumbbell kickbacks 12x12, 12x10, 12x10 |
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#12
04-29-2003, 02:46 PM
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Re: Workinhards online journal
Thanks Tuf! I'll take a look at your journal too if you've got one!
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#13
04-29-2003, 02:47 PM
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Re: Workinhards online journal
[ QUOTE ]
workinhard said: Today I started putting my food into fitday.com. I'm trying to keep my calories at 1300 and my %'s at 40/30/30. [/ QUOTE ] I would strongly caution you against dropping your calories that low at your weight!!!
__________________
<font color="blue">We taped a lot of famous pictures on the locker-room door: Bobby Orr, Potvin, Beliveau, all holding the Stanley Cup. We'd stand back and look at them and envision ourselves doing it. I really believe if you visualize yourself doing something, you can make that image come true...I must have rehearsed it ten thousand times. And when it came true it was like an electric jolt went up my spine.</font> -Wayne Gretzky http://www.rhondariley.com/009/thumbs/005.jpg "When prepping for a show, I look at my body as my grade and the training and diet as my homework. If I do my homework I will get a good grade." -Rhonda Riley <font color="009999">Click Here for ABC's Forum Rules</font> <font color="purple">Click Here for ABC's Index of Bible Studies</font> |
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#14
04-29-2003, 02:47 PM
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Re: Workinhards online journal
4/10/03
Thursday 1 hour kickboxing class I didn't get very sore from my last upper body workout. |
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#15
04-29-2003, 02:51 PM
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Re: Workinhards online journal
4/11/03
Friday Weight: 153.5 LEG DAY Squats 80x12, 75x10, 75x10 Leg Extensions 100x10, 100x10, 100x10 Lying leg Curls 80x10, 80x10, 80x10 Aductors 130x10, 130x10, 130x10 Abductors 95x10, 0x10, 90x10 Walking lunges 3 sets 10 steps each leg with 12 lb dumbbells CARDIO 1 hour advanced step class with abs. |
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#16
04-29-2003, 02:53 PM
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Re: Workinhards online journal
Quote from Pres. Wilson's "How to Asses Yourself as a Bodybuilder"
B. Food is the most anabolic substance known to man! It is literally more powerful, then the most potent steroid! Anytime you eat a well balanced, nutritious meal, you place your body into a state of anabolism. Or building up. Anytime your body runs out of food, it turns on itself for energy, this is called catabolism. Or tearing down. Workinhard, I think that if you continue on a 1300 calorie/day diet you will end up losing muscle in addition to fat and you will slow your metabolism. I weigh about 114 lbs. and eat an average of 1700 calories per day, for example. I have a journal and you can feel free to check it out if you'd like.
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<font color="blue">We taped a lot of famous pictures on the locker-room door: Bobby Orr, Potvin, Beliveau, all holding the Stanley Cup. We'd stand back and look at them and envision ourselves doing it. I really believe if you visualize yourself doing something, you can make that image come true...I must have rehearsed it ten thousand times. And when it came true it was like an electric jolt went up my spine.</font> -Wayne Gretzky http://www.rhondariley.com/009/thumbs/005.jpg "When prepping for a show, I look at my body as my grade and the training and diet as my homework. If I do my homework I will get a good grade." -Rhonda Riley <font color="009999">Click Here for ABC's Forum Rules</font> <font color="purple">Click Here for ABC's Index of Bible Studies</font> |
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#17
04-29-2003, 02:55 PM
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Re: Workinhards online journal
As far as my calories go, I have heard from people I'm keeping them too low. I really didn't start seeing results until I dropped them to 1300 and really, I don't get hungry keeping them that low.
I forgot to mention in my goals above that I'm going to start trying to get pregnant in July so I really want to get as close to my ideal weight as possible by that time. What are your suggestions on how many calories I should be eating? Today (4/29) I weigh 151 lbs. |
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#18
04-29-2003, 03:01 PM
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Re: Workinhards online journal
4/14/03
Monday Weight: 153 CHEST Hammer Decline Press 70x10, 80x10, 80x10 Hammer Incline Press 45x10, 45x9.5, 40x8 BACK Lat Machine PUll downs 60x10, 60x10, 55x10 One arm dumbbell rows 15x12, 15x12, 20x10 SHOULDERS Standing Lateral Raises 10x10 - side, 10x10 - front, 10x5 - side, 10x5 front TRIS tricep cable pull downs (long bar) 35x10, 30x9, 25x10 BIS Concentration Curls 15x12 - each arm, 15x12, 20x8 ABS Hanging leg tucks - 3 sets of 10 Crunches - 50 Twisting crunches - 50 CARDIO 15 minutes kickboxing 20 minutes fast walk on treadmill I had a tough time with the cardio today - no energy, no enthusiasm. |
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#19
04-29-2003, 03:02 PM
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Re: Workinhards online journal
4/15/03
Tuesday WEight 153 1 hour advances step class |
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#20
04-29-2003, 03:04 PM
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Re: Workinhards online journal
4/16/03
Wednesday Weight: 151.5 LEG DAY Squats 80x10, 80x10, 80x10 Leg Extensions 100x10, 100x10, 100x10 lying Leg Curls 80x10, 80x10, 70x 12 Adductors 130x10, 140x10, 140x10 Abductors 95x10, 90x10, 90x10 Walking Lunges 2 sets of 10 steps on each leg with 15 lb dumbbells ABS Crunches 25 Twisting Crunches 25 Hanging leg tucks - 10, 10, 10 |
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