7/22/08
Bike outside, new path
approx 7 miles took 55 min :o

7/23/08
Bike 6 miles CP to our house
30 min
7/24/08
Group Centergy
7/26/08
Bike 13 miles, 1 hour 10 min
Our house to Oak/NV Ashland
BB Chest press
45 X 8/8/8
Con DB Curls
20 X 8/8/8
Flies
12.5 X 8/8, 10 X 6
Tri Ext Ea
12.5 X 8/8/8
Ab Crunch Machine
50 X 8/8/8

4/7/08_______________5/8_____6/5______7/28
Caliper measurements
Abdomen 34___________34_______34_____36
Suprailium 25__________25_______22_____21
Tricep 34______________31_______27_____27
Scapula 21____________ 17_______14_____14
Thigh 43______________ 32_______28_____32
Subtotal 157__________139______125_____130
Total lbs 185__________184______185_____181
Fat %33.5_____________31______28.9_____29.4
Lbs Fat 62___________ 57______53.5_____53.2
Lbs Lean 123_________127_____131.5_____127.8

7/28/08
30 min pilates/yoga

Measurements before new plan
 

Figured these wouldn't be much different from last week, but this way I have absolutely accurate stats to compare to....
B 40
W 32
BB 39
H 41
LH 45.5
Th 6" abv kc 22.25
Bi uf 13.5

First Day of new plan
7/29/08
Squats 80 X 8/8
Leg Curl
100 X 8, 115 X 8
Leg Ext
80 X 8/8/8
Leg Press, high and low placement ea set
275 X 8/8
Elip 20 min as hard as I could

I have no energy.

7/30/08
Bike from Pilot to home, 6 miles. I have no energy, hard time even on a short ride.

7/31/08
Group Centergy
Pre workout, my energy is better today than the past two days.

8/1/08
Chest Press FW BB
55 X 8/8/8
Flies
12.5 X 8, 15 X 8/8
OH TRI Ext sep
10 X 8/8/8 ea
Con DB Curls
20 X 8/8/8

Exhausted. :( I'll be glad to have my energy back...hopefully really soon.

Squats with FW BB
55 X 10/10/10
BW Lunge-holds
3 X 30/30/30(seconds)
Ab Machine
40 X 8, 50 X 8/8
Crunch machine
level 8 X 1, level 10 X 8/8

I focused on doing things slowly, with very good form. I was shaky and sweating like crazy when I finished. We will see if I have any DOMS tomorrow.

Cardio
10 min crosstrainer all out

Tuesdays workout
Lat Pull Downs
110 X 8/6, 120 X 4 :tears:
Chest Press
90 X 8, 105 X 8/8
Flies
12.5 X 8/8 Just too weak to do last set, and this is down from 15, too!
Tri Ext, each
12.5 X 8/8/8
Eliptical
15 min as hard as I could
Weight, 179

Hey Truckgirl! Nice to see you over here! 120 lat pulls? Nice! Sorry they hurt! :lol:

Nice workout.

You ever done Built's FBWO? I love it!

Lat pull down tears because of the wimpy weight, not because it hurt. I was able to do 120 X 6/6/6, but here lately, I've been to weak. :(

8/7/08
Leg Press high and low placement, each
255 X 8/8
Squats
80 X 8/7
Leg Curls
90 X 8, 105 X 8
Leg Ext
90 X 8/7
Lunge holds, each leg twice for 30 sec
Eliptical/xtrainer thing 10 min hard
Weight 176.75
This is the best workout I've had since swtiching to new plan. I wasn't able to do 3rd sets on anything, but I didn't feel like I was going to just fall over, either. This is progress! I'm very worried about my weight going down so quickly, and scared to death that I'm losing muscle that I've worked my tail off for. Anyone have any thoughts on this?

8/9/08
Group Centergy....tough today! Room was a lot warmer than usual.

8/13/08
Lat PD
120 X 6/4
Seated Chest Press
90 X 8/8
Squats
90 X 8/8
Seated Leg Press, high and low placement ea set
275 X 8/8
Ab Crunch Machine
50 X 10/10
OH Tri Ext ea arm
15 X 8/8
Con DB Curls ea arm
20 X 8/8
Cardio 15 min HIT

I'm trying to think of what we can do to make your meal plan more desirable. I'm not ignoring the question. It's hard when we're trying to keep the protein up the fats down...that makes you want to steer clear of red meats. You can't bond with protein powder. Have you tried the Body Fortress from Wal-Mart? I've started making my protein balls with 3 days serving of Creatine too. I think I've about designed the perfect weight training snack. ;)

You can use protein powder to make pancakes too. That might be a nice change for your breakfast. Did you try the taco meat idea? Sliced turkey from the Deli is good. You could do about 6 ozs. of smoked turkey, a pickle, deviled egg. That might be a good replacement for the tunafish?

I'll think on it and fitday some things when I have the time and mentally can concentrate on it. Sorry I'm not much help right now.

8/15/08
Ab Machine
50 X 10/10
Seated Chess Press
90 X 8, 100 X 4
Shoulder press
50 X 8/8
Seated Leg Press
275 X 8/8
Leg Curl
105 X 8/8
Leg Ex
90 X 8/8
Iron Cross (thanks, Moe!)
3lb db in ea hand x 1:10, 1:00
Tri Ext, sep
12.5 X 10/10
Con DB Curl
20 X 8 /8

8/18/08
Flat BB Press
55 X 8/8
RDL
65 X 8/8
Squat Rack hogged
Leg Press hogged
Shoulder Press
60 X 6/6
Lat PD (pu machine hogged)
110 X 6, 120 X 4
Seated Row
85 X 8, 100 X 6
Crunch + throw-catch w/2 lb ball (not sure the right name for this)
10/10
Tri Ext sep
12.5 X 8/8
Con DB Curls
20 X 8/8
15 min all out on cross trainer

8/19/08-mini workout
Squats
80 X 8/6
Leg Ext
80 X 8/8
Leg Curls
100 X 8/8
Iron Cross
3 lbs in ea hand x 1:15, 1:00
20 min ss cardio on elip

Seanna.. your workouts are impressive, nothing new but you rock! I am looking forward to being able to lift as heavy as you do. BTW.. thanks for that training station site.. it helps alot.

:):)

According to the express calculator:
Oct 1: 34.1%
Oct 7: 32.9%!
Oct 14: 31.7

Yay! :)

Oct 14 measurements LH 45.5, HH 40.25, W 31.75, B 40.25

176.25 :D:D:D

Alright Seanna!! :cool: :thup:

3/3/09
Leg Press High Placement 275 X 10, 295 X 8/8
Leg Press Low Placement 275 X 10, 295 X 8/8
Squats 70 X 10, 80 X 8/8
Leg Curl
105 X 8/8/8
Quad Ext
70 X 10, 80 X 8/8
20 min Hard Cardio

Measurements 3/7/09
W 33 (-1)
H 41 (-1)

3/9/09
Morning weight 179.8

3-10 eve 181.2 :rolleyes:

3/11/09
W:33.75 (-.25)
H: 41 (same)

3/12
Morning weight 179 (-.8 from last morning weigh in)

Week of 4/21 (Not in order)
Dips 77.4 X 10/10/10
Alt DB Curls 17.5 X 10/10/10
Hammer Curls 15 X 10/10/10
RDLS 80 X 10, 90 X 10/8 (I remember doing 120 on these!)
Leg Lifts 20 both sides
Squats 80 X 10, 90 X 10/10
Ab Crosses on balance board 17.5 X 10/10/10
Crunches on ball 10/10/10
Shoulder press 40 X 8/8/8
Chest Press 105 X 8/8, 95 X 8
Lat Pull Down 100 X 8/8, 110 X 8
DB Rows 20 X 8/8/8
Con DB Curls 22.5 X 8/8/8
Weight 177.4