The Silver Jeans Predicament (Training Journal)

[BarBelle]

Workout - March 13th, 2004

To make things simpler, all weights are in kg. Barbell exercises include a 20kg bb weight.

Chest & Abs (in pm w/ cardio)

Bench Press:
Warmup: 12x25; 10x35; 8x40
3x6x45
5x45
4x45 [img]/forum/images/graemlins/frown.gif[/img]

Inc DB Press:
10x14
4x10x16

Inc DB Flyes:
3x12x12

Decline Bench:
8x35
3x6x40


Time to increase my inc db presses ...

Still feeling *really* worn out ... I've decided to up my calories to see if it makes a difference. The mirror tells me I've lost a bit of weight, so there is progress being made.

My bf's friend's cat is pregnant ... and I get a kitty! Hooray! Guess she's almost ready to pop. Maybe if I ask nicely enough, Henk will squeeze his cat so I can get a little kitty sooner? [img]/forum/images/graemlins/grin.gif[/img][img]/forum/images/graemlins/crazy.gif[/img] I luvs the kitties ...

[BarBelle]

Hmmmm ... the name change has kicked in. Now I think I like the old one better ... sigh. [img]/forum/images/graemlins/tongue.gif[/img]


Workout - March 15th, 2004

Shoulders, Bi's & Tri's

Cable Up Rows:
12x15
3x10x17.5

DB Press:
4x10x12

Cable Lateral Raises:
4x8x3.75
Cadence => 1:2:3 up:hold:down

Cable Front Raises:
3x8x5

Cable Curl SS Pressdowns:
10x12.5 / 12x15
4x10x15 / 4x10x17.5

DB Ovhd Ext SS Rev Curls (False grip)
3x12x12 / 3x10x17

Inc DB dropset:
6x10 + 8x6
8x10 + 8x6

Machine Dips dropset:
10x40 + 12x30
8x50 + 10x35


Lots of cable work today, which kept my form strict.

There was a really buff lady doing pullups at the gym today. Wow! I was impressed. I've got to learn how to do those ...

[BarBelle]

Been a while since I've updated ... and I haven't exactly been good. [img]/forum/images/graemlins/frown.gif[/img] I had an intimate moment with some peanut M&M's on the weekend ... ahem, actually *several* intimate moments. I ate the whole **** bag. Verdomme!! [img]/forum/images/graemlins/mad.gif[/img] [img]/forum/images/graemlins/mad.gif[/img]

I also had a lovely chat with my brother (he's 6 weeks out from his first bodybuilding competition). I'm really proud of him for sticking to his diet (and a wee bit envious). But it's made me realize that diet and exercise are a daily committment, and I've been rather slack. Time to kick my butt into gear 'cause bikini season is a few short months away (****, I'm vain! [img]/forum/images/graemlins/wink.gif[/img] )

Workout - March 22nd, 2004

AM: Back PM: Abs & cardio

Warmup: Lat pulls - 2x10x30 kg

DB Rows:
2x10x16
4x8x20

Seated Rows SS Rev. Grip Pulldowns
10x35 / 8x40
10x37.5 / 8x40
10x37.5 / 8x35
10x40 / 8x40

Vertical Traction:
12x30
12x35
12x40

BB Rows: (dropset)
2x (6x40) + (8x35) + (10x30) + (10x20)

Widegrip Lat Pulls:
10x30
8x35
10x35


Abs, cardio & diet to be posted tonight.

[NutMeg]

Hello Chita, about the trainer laughing, don't take it to heart. As a trainer, I'd laugh too, but more for the fact that someon has to weigh it to know how much it weighs and it's not printed on the bar for everyone to see. But then, someone asked me if our scale was off, and I told him I hadn't had any complaints, and later I find our 50lb dumbbell actually weighs 51...


Congrats on the soon-to-be kitty!

Think your brother would let you train with him a couple times?

[BarBelle]

Diet - March 22nd, 2004

Meal 1:
1 tbsp PB
3 oz turkey
3 eggwhites, 1 med egg
1/2 grapefruit
<font color="red"> Chromium
5g glutamine
1000mg vit C
multi-vit </font>

Meal 2:
1.5 scoops protein
1 tbsp walnut oil
<font color="red"> pre-workout supplements</font>

Meal 3:
2 scoops protein
1.25 scoops gatorade powder
<font color="red"> 5g creatine </font>
<font color="green"> 5g glutamine
post-workout supplements </font>

Meal 4:
200g quark
2 tbsp PB

Meal 5:
6oz salmon steak
1c spinach
1 small tomato
1 tbsp walnut oil + splash of rice wine vinegar
1/2 c broccoli
<font color="red"> 1000mg vit C</font>

Meal 6:
2 hardboiled eggs

Fitday Total: 1736 calories
Fat: 78g (40%)
Carbs: 69g (15%)
Protein: 193g (45%)

Hmmmm ... should have stopped at one tbsp PB ... [img]/forum/images/graemlins/crazy.gif[/img]

[BarBelle]

<font color="blue">Hi NutMeg! </font>

[ QUOTE ]
about the trainer laughing, don't take it to heart.

[/ QUOTE ]
<font color="blue">It's all blown over ... though I did feel like a moron at the time ... [img]/forum/images/graemlins/crazy.gif[/img]</font>

[ QUOTE ]
But then, someone asked me if our scale was off, and I told him I hadn't had any complaints, and later I find our 50lb dumbbell actually weighs 51...

[/ QUOTE ]

<font color="blue">I have the opposite problem with my bathroom scale ... d'ya wanna trade? [img]/forum/images/graemlins/grin.gif[/img] [img]/forum/images/graemlins/tongue.gif[/img] </font>

[ QUOTE ]
Think your brother would let you train with him a couple times?

[/ QUOTE ]
<font color="blue"> [img]/forum/images/graemlins/frown.gif[/img] Nope ... my bro lives too far away now. But I do ask a lot of questions when we talk. </font>

[BarBelle]

Workout - March 23rd, 2004

Lower Body

Warmup: Leg curls 2x15x22.5kg

Leg curls SS 30 sec hamstring stretches:
15x27.5 + 8x30 + 8x25
12x27.5 + 6x35 + 6x32.5
10x30 + 5x37.5 + 5x35 + 8x20kg

SLDL:
8x40
10x55
8x65
3x6x70kg

Leg Ext:
15x20kg
15x22.5 + 8x30 + 8x25kg
12x25 + 6x35 + 6x32.5kg
10x27.5 + 3x42.5 + 5x40kg [img]/forum/images/graemlins/frown.gif[/img]
5x10kg left leg only

Incline Leg Press:
4x10x140 kg

Rotary Calves:
4x15x35kg

Seated Calves
4x10x20kg

Hyperextensions:
3x10x10kg

Abs (cable crunches) 4x12x20kg


A hodge-podge leg day as all the machines seemed to be in use *just* when I needed them. Don't think I'll do leg extensions before leg press again ... [img]/forum/images/graemlins/crazy.gif[/img]

[Tuf]

Chita, would you like a critique on your diet?

[BarBelle]

Workout - March 24th, 2004

Shoulders, Bi's &amp; Tri's

Military Press:
Warmup: 10x20, 10x25 kg
4x8x35

Cable Laterals:
3x10x3.75
6x5
Cadence: 1:2:3 =&gt; upeak:down

Cable Up. Rows:
12x12.5kg
10x15kg
3x8(9)(9)x17.5kg

Cable Curls SS Pressdowns:
10x15kg / 10x17.5kg
4x8x17.5 / 4x10x17.5

Ovhd DB Ext SS Rev Curls:
3x10x14 / 3x10x19

Dips (machine):
3x12x40

Incline DB Curls (dropset):
2x (8x10) + (8x8) + (10x6)


Urg ... I'm so sore from yesterday's deadlifts, but a respectable workout nonetheless. I even went up on my cable curls! [img]/forum/images/graemlins/laugh.gif[/img] Very tempeted to add more bicep exercises because I only get a *really* good burn on the dropsets at the end. Opinions??

[BarBelle]

[ QUOTE ]
Chita, would you like a critique on your diet?

[/ QUOTE ]

Yes please, Tuf! [img]/forum/images/graemlins/laugh.gif[/img]

Hmmmm ... from poking around in other journals I get the sneaking suspicion I'm not eating enough vegetables ... [img]/forum/images/graemlins/crazy.gif[/img] [img]/forum/images/graemlins/blush.gif[/img]