Erika's Training Journal-Please give feedback!

[Erikabomb]

Monday July 14, 2003

Today we did chest and I have been taking creatine, whey protein and L-glutamine for one week. Today was my first day to really feel the supplements working and I am so excited. I had so much energy and power today. I was able to move up on my weights and I am just so excited about that!!

Chest:
Bench Press Machine: 20x10, 30x10, 35x9, 40x8, 45x10, 50x6
Incline w/db: 15x15, 20x10, 25x10, 30x10
Dips on bench: body x 15, 25x15, 25x15, 35x15, 35x15

For the dips we put the round weights for the bench press bar on our laps to had to the intensity. It was fun!

[Erikabomb]

Tuesday July 15, 2003
Arms:

Tricep:
Cable Pulldown: 60x15, 70x10, 70x10, 80x10, 80x8, 90x6, 90x6
The one where you lay down on the bench and lower the bar to your forehead: 20x8, 20x8, 20x8, 20x8
Same as the on above but you bring it to your stomach area: 20x8, 20x8, 20x8, 20x8

Bicep:
Bicep curls: 15x10, 15x10, 20x8, 20x8, 25x6

[gamgirl20]

quick question for ya...you said you just started taking whey protein and L-glutamine...how do you take those? i use to mix the whey protein with skim milk but stoppped cuz i hear for one it would make me more bulky and for two that i shouldnt drink it with milk. also what does the l glutamine do for ya? reading your journals are making me want to get more into this because i dont know of a lot of girls my age who like lifting this much.

[Erikabomb]

I take the whey protein with plain water. I do not think it taste that bad but my husband thinks it is horrible so I guess it is just preference. Oh and my whey protein is chocolate flavored. As for the l-glutamine, it helps with DOM, muscle soreness. I find it to help me. I have not been as sore lately. I do not know if you have read the article on "the window of opportunity" located in the nutrition section on the blue tab and under supplements. It is a shake you take after you do a weight lifting session. It has creatine, whey protein and l-glutamine. I have been doing that for a little over a week now and I feel like it is helping. Also right before bed I drink just the whey protein and water to help me through the night. Hope this helps!

[soccerchick]

[ QUOTE ]
Erikabomb said:
I do not know if you have read the article on "the window of opportunity" located in the nutrition section on the blue tab and under supplements. It is a shake you take after you do a weight lifting session. It has creatine, whey protein and l-glutamine.

[/ QUOTE ]

are you taking the carbs the article suggests as well?

[ QUOTE ]
Also right before bed I drink just the whey protein and water to help me through the night. Hope this helps!

[/ QUOTE ]

you want to have something that digests slower before bed. if you take the whey you probably want to include some fat in that meal to help slow the absorption rate of the whey (which is fast). or just have a slower digesting protein source (cottage cheese is one of my favs). whey, cottage cheese, natty peanut butter, flax meal is something i have before bed.

[gamgirl20]

thanks so much for the info. on the supplements-ill try the whey with water and def. go pick up the l-glutamine. thanks!

[Erikabomb]

Aaahhh! I am getting behind with my online journal. Sorry! Here is a little catch up. On Sunday I did chest but I forgot to take my journal to the gym but I did make it to 60 pounds on the bench press and incline press and when you include the bar weight that is 105 pounds. I am aiming for my body weight, 135, as my target weight. My husband says you should be able to lift your own weight. So I will get there eventually but I was really excited about finally having 25 pound weights on the bar, I felt so strong just looking at the big weight instead of the little 10 pound weights!

Friday July 18, 2003
Legs:
Leg Extension: 60x10, 60x10, 60x10
Leg Curls: 60x10, 60x10, 60x10
Deadlift: 80x10, 90x10, 90x10, 100x10
Leg Press: 200x10, 300x10, 315x10, 320x10
Calve Raise: 200x20, 300x20, 315x20, 320x20
Inner Thigh: 150x10, 150x10, 150x10
Outer Thigh: 200x10, 200x10, 200x10

Monday July 21, 2003
Back:
Lat PD: 60x10, 70x10, 70x6, 60x8, 70x6, 70x6
Isolated Row: 40x10, 50x10, 60x8, 70x4
Lower Back: 15, 15, 15
Shrugs w/db: 30x10, 35x10, 40x7
Clean: 20x10, 30x10, 30x10, 30x10

[Erikabomb]

On Monday night I went back out to the gym and did 35 min. on the elliptical trainer and then a really hard ab routine for about 20 min! Tonight we are going to do legs. I will have to write about it tomorrow because I do not have a computer at home.

[Erikabomb]

Tuesday we decided to take the day off. Wednesday morning we did legs.

Legs:
leg extension: 40x15, 60x10, 70x5, 60x5
leg curls: 60x10, 70x10, 80x5, 75x5
squat: barx15, 90x10, 100x10, 105x6, 105x6
leg press: 200x15, 290x10, 290x10
calve raise: 200x20, 290x20, 290x20

Today we also took our measurements:
waist: 29.5
hips: 37.75
thighs: 21.75
calves: 13.5
arms: 11.5
neck: 14

[Erikabomb]

correction on the thigh measurement it is 21.25