Well I thought I'd go easy on the legs tonight so I could still walk upright tomorrow, but I'm not so sure how that'll turn out. The thing with lunges is you never know just how much they're gonna hurt 'til the day after.

Todays punishment:

5:50 a.m. 40 minutes cardio, empty stomach, mod. intensity

5:00 p.m. 10 minutes warm-up cardio

Legs (hammies, glutes. calves), triceps and shoulders (part of the Sleeveless December 31st Campaign of 2002)

Legs
Barbell Squats, 1 warm up set, 12 reps, 65 lbs

Barbell Lunges, 3 sets, 12 reps, 65 lbs

Single Leg Calf Raises, 4 sets, 20 reps, no weight

Hamstring Curls, 1 set, 10 reps, 80 lbs

Shoulders
Dumbbell & barbell presses
12x20lbs
12x30lbs
12x45lbs
10x60lbs
8x55lbs

Lateral raises, 5 sets, 10 reps, 2x20lbs all supersetted with presses.

Triceps
Pushdowns, 4 sets, 12 reps, 30lbs supersetted w/
One armed extensions
10x10lbs
10x15lbs
10x10lbs
14x10lbs

Stretching, glutamine, creatine, 40g of dextrose & 30g whey protein.

Nat

Nat,

I know that it is not your focus anymore but with cardio twice in a day are you losin? Gee Whiz I would think I would be at goal in about 5 days. LOL! I am really enjoying your gym log. Especially since I am going to the gym myself. Remind me to never arm wrestle you ok? Is there a difference between Early am cardio on an empty stomach and Late morning cardio on an empty stomach? Of course the obvious your more hungry. LOL!

Great workout Nat! As always, I'm thoroughly impressed.

Another question, is L-Glutamine the same as Glutamine?

Have a great Thanksgiving!!!

I can count on one hand the number of times that I have set my alarm and forgotten to switch it on. Last night was one of them Internal alarm went off at 6:15 so I was not late for work; I just didn't get my early morning fat burning started (I made good use of the extra sleep)

So... 40 minutes cardio this evening. Dat's it.

Jerry, the only obvious difference that I can see between early and not so early cardio on an empty stomach is that the earlier you do it the more time you'll benefit from the raised metabolism. Getting the body used to working out first thing gets it trained to 'wake-up' early and start using more energy sooner. For me, it's also the best way to start off the day - really wakes me up

P, I got you in your journal - but you probably already saw that !

Nat (who tried on her New Years ball gown tonight and thinks she may be wearing it sleeveless to the Christmas ball in 10 days )

Hi Nat, I was peeking in here again, to inspire me to go kick butt in my workout today, anwhoo, I saw that you mentioned you had some glutamine, creatine, dextrose, & whey protein after a workout. What does the dextrose do? I have also been toying with the idea of adding creatine as well, I read trainerdan says it's just fine for women. My reservation is the bloating I read it can cause, do you find that to be so? Thanks in advance for your help and advice.

Calves are hurting - big time hurting. I need to make note of this so I can duplicate it! Doing the calf raises and then following up with heavy hamstring curls using the calfs to help lift really did the trick. I usually feel nothing in my calves!

DL, I got you in your journal

Nat

Do you feel the burn when doing the exercises for calves? Mine really burn during the workout but afterwards I dont have DOMS in my calves? I notice I have definately built some muscle there though

Lesley

Yep, Les. I always feel a 'burn' while I'm doing the exercises, but can only count about 4 times in the past year when I've felt DOMS later on. I spent about 3 years doing some heavy duty cycling (hills and spinning) and my calves got very hard and defined - no matter how fat I got they never lost their definition or tone, they just got a little bigger (but not much... about 16" at their biggest). I'll have to make sure they're in the next batch of pictures we take

Nat

Well Friday I did a depletion workout - cardio and upper body to the tune of 90 minutes, followed by a carb up / refeed. Saturday and Sunday were 'free from exercise' days, very much needed.

Today we're back at it:

5:45 a.m. 40 minutes cardio, empty stomach

Planning some cardio tonight and Shoulders / Triceps. Planning two such workouts pre Xmas Ball on Saturday, the rest mainly cardio. I don't want to be hobbling around the Chateau Laurier in heels

Nat

...where did the year go? Wow!

OK, did the a.m. cardio this morning; felt great all day. Had one of those 'don't listen to the scale days' - it was up this morning (and I of course conveniently forgot about the 400g of carbs I ate on Friday......... doh) and yet the pants fit better than they did last week. Scale was back down this evening (yeah, I checked ).

SO...... onward.

5:00 p.m. 45 minutes cardio - mod intensity, followed by Abs.

Supersetted:
floor crunches and reverse crunches
2 sets, 20 reps each

side crunches and the evil bicycle crunches
2 sets, 16 reps each

raised leg (unsupported) crunches and hip thrusts
2 sets, 20 reps each

And finished everything off with a set of 16 pike ups

Expecting some pain tomorrow
Nat

I just can't seem to remember what I did! Two less than stellar nights sleep in a row; I'm a big fat cotton ball head tonight. So, let's just leave it at:

A.M. Cardio - 40 minutes moderate intensity
P.M. Cardio - 20 minutes warm up for the main event:

Biceps & triceps & shoulders, Oh my! ( I came to the realization I hate doing my biceps, I'd do triceps and shoulders until the cows came home if left to my druthers, but man 'o man I hate bicep anythings!)

Off to bed with me.
Nat (who's biceps better hurt tomorrow or else....)

Hi Nat,
thanks for your encouragement. I know its a journey, not a means to an end..... just at a low since I am swamped with work and feeling that time o month!

protein up, sheesh, I seem to have trouble getting the fat down and protein up, I ususally use 2 protein drinks per day, maybe should try 3....and, the chocolate has got to go!

appreciate your feedback, thanks for visiting! Gotta go take the wonderful dig pics for week 4.... ich!!

night
j

Biceps are definitely sore - still sore I guess (two days later). Yesterday:

40 mins AM cardio - mod intensity
18 mins guerilla cardio (4 mins warm up / cool down each, 10 mins of 30 sec intervals) then...

Legs which consisted of:

barbell sumo squats to the tune of 4 sets at 8 reps at 110lbs
barbell lunges 1 set, 10 reps each leg, 65 lbs
barbell calf raises1 set, 12 reps, 100 lbs
one legged calf raises and front calf raises, 4 sets, 12 reps, bodyweight only
hamstring curls2 sets, 10 reps, 80lbs & 60 lbs

Whole lotta stretching; glutamine, creatine, dinner (no sugar)

Interestingly enough I'm not anywhere near as sore as last time, not even a calf twinge. Weird legs.

This morning:
45 mins cardio - mod intensity, empty stomach

Planning 15 mins cardio warm up followed by Back workout tonight. Time will be a factor; we have some errands to run after work tonight.

Christmas ball is D-day minus 2!
Nat

Watch out for the DOMS in the next couple of days.... I can imagine you dancing at the ball like the girl off Seinfield!

Lesley

Pourquoi?

I'm just curious...