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  #11  
Old 04-29-2003, 02:45 PM
workinhard workinhard is offline
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Bantamweight
 
Join Date: Mar 2003
Location: Atlanta, GA
Posts: 225
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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

  #12  
Old 04-29-2003, 02:46 PM
workinhard workinhard is offline
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Bantamweight
 
Join Date: Mar 2003
Location: Atlanta, GA
Posts: 225
Default Re: Workinhards online journal

Thanks Tuf! I'll take a look at your journal too if you've got one!
  #13  
Old 04-29-2003, 02:47 PM
Tuf Tuf is offline
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Mr. Universe
 
Join Date: Feb 2003
Location: The Uncomfortable Zone
Posts: 9,298
Default 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>
  #14  
Old 04-29-2003, 02:47 PM
workinhard workinhard is offline
workinhard should change his/her status!
Bantamweight
 
Join Date: Mar 2003
Location: Atlanta, GA
Posts: 225
Default Re: Workinhards online journal

4/10/03
Thursday
1 hour kickboxing class

I didn't get very sore from my last upper body workout.
  #15  
Old 04-29-2003, 02:51 PM
workinhard workinhard is offline
workinhard should change his/her status!
Bantamweight
 
Join Date: Mar 2003
Location: Atlanta, GA
Posts: 225
Default 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.
  #16  
Old 04-29-2003, 02:53 PM
Tuf Tuf is offline
Tuf should change his/her status!
Mr. Universe
 
Join Date: Feb 2003
Location: The Uncomfortable Zone
Posts: 9,298
Default 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.
__________________
<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>
  #17  
Old 04-29-2003, 02:55 PM
workinhard workinhard is offline
workinhard should change his/her status!
Bantamweight
 
Join Date: Mar 2003
Location: Atlanta, GA
Posts: 225
Default 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.
  #18  
Old 04-29-2003, 03:01 PM
workinhard workinhard is offline
workinhard should change his/her status!
Bantamweight
 
Join Date: Mar 2003
Location: Atlanta, GA
Posts: 225
Default 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.
  #19  
Old 04-29-2003, 03:02 PM
workinhard workinhard is offline
workinhard should change his/her status!
Bantamweight
 
Join Date: Mar 2003
Location: Atlanta, GA
Posts: 225
Default Re: Workinhards online journal

4/15/03
Tuesday
WEight 153

1 hour advances step class
  #20  
Old 04-29-2003, 03:04 PM
workinhard workinhard is offline
workinhard should change his/her status!
Bantamweight
 
Join Date: Mar 2003
Location: Atlanta, GA
Posts: 225
Default 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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