Get It Girrrrl

Discussion in 'Training Logs' started by vintage82, Feb 24, 2009.

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  1. vintage82

    vintage82 we fuck you

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    2-23-09
    weight = 178 lb
    bf = 32%
    goal (10-months): < 140 lb, ~20% bf

    Routine

    Mon: Abs + High-intensity Cardio (intervals, sprints, stair climber)
    Tues: Endurance Cardio (60 min @ target heart rate)
    Wed: Legs + High-intensity Cardio
    Th: Endurance Cardio (60 min @ target heart rate)
    Fri: Upper Body + High-intensity Cardio
    Sat: Wild card (cardio, yoga, pilates, kickboxing, anything)
    Sun: Rest or Endurance Cardio

    - Low to Moderate weight, most exercises are 3 sets of 15-20 reps -
    Abs = 4 exercises (leg raises, 2 mat crunches, side plank series)
    Legs = 4 exercises (SLDL, running squat w/ bar, squats, calf presses)
    Upper = 4 exercises (tricep dips, chest flies, seated rows, lat pulldowns)
    ***Help with upper body exercises please! I'd like at least one
    compound and two isolation moves for upper body - please
    suggest a better 4!***
     
    Last edited: Feb 27, 2009
  2. vintage82

    vintage82 we fuck you

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    Meal 1 of 5
    2 poached eggs
    2 lean turkey sausage links
    1/2 c. yogurt
    2 T ground flax meal
    3 strawberries
    Coffee w/ 3T 2% milk

    Meal 2 of 5
    1/4 cup almonds

    Meal 3 of 5
    Spinach & Romaine
    1 can tuna
    1/2 Tbsp olive oil, 1 Tbsp vinegar
    1/2 an Orange

    Meal 4 of 5
    1 Tbsp pb
    1/3 c. raw rolled oats

    Meal 5 of 5
    1 chicken breast (4-5oz)
    1 cup raw broccoli
    1 cup high-protein japanese noodles
     
    Last edited: Feb 25, 2009
  3. ccrooks

    ccrooks New Member

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    welcome back :)
     
  4. vintage82

    vintage82 we fuck you

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    So, just talked to a professional body-builder who said (surprise surprise) that the trainers have it all wrong. Here's his suggestion. I might give it 30 days to see if he's right - he is a pro. :shrug:

    30 minutes max of strength training
    * one body part per day
    * 3-4 exercises per part
    * 4 sets of 15-20 reps of light weight to failure
    * machines only for now due to keeping form when nearing failure
    * Follow each strength session with 1 hour of cardio at HR 130 BPM

    - Do this 5 days a week, and I can do my intense cardio one day per week, rest one day per week
    - Eat one cheat meal per week to shock metabolism
    - Keep calories low (1000-1400 range), get enough protein but don't worry about a lot of protein at this point

    Help?
     
  5. ccrooks

    ccrooks New Member

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    130bpm is kinda low...

    also, that sounds strangely similar to Pur's bodybuilder routine in the sticky in the main on F&N... give that a look and it should give you a good idea of what exercises to do and when

    also, look at kiri's log... she's a girl that decided to give heavy liftin a shot and seems to have gotten (surprise surprise) very good results

    good luck
     
  6. vintage82

    vintage82 we fuck you

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    Thanks. :) I never stopped working out, just stopped writing about it. I'm beyond frustrated with working out and seeing zero results ... if I write it out, people can correct/suggest things before I waste more time.
     
  7. Cumstang02

    Cumstang02 New Member

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    Is it in yet?
    Its about the right intensity for long duration, if she upped the heart rate she probably wouldn't be on for an hour. You're right though, i think she would do better at higher intensity for a short stint.
     
  8. vintage82

    vintage82 we fuck you

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    Starting Pics 2-24-09

    :ugh:

    [​IMG]

    [​IMG]
     
  9. ccrooks

    ccrooks New Member

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    little known fact: lifting helps burn fat
    i know, sounds counter-intuitive, but it's 100% true!

    edit: and props for posting pics :h5:
    how tall?
     
  10. vintage82

    vintage82 we fuck you

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    Thank ya - no shame. Everyone "starts" somewhere, right? 5'6", 176lbs today.

    I understand and know that the greater your lean muscle mass the more calories you burn at rest. I like strength training. I don't like working out without results. It's tough - who do I listen to? A trainer with a degree or a bodybuilder with a lot of experience? At the very least, and fat or not, I am flexible and have great endurance - and my heart's in great shape from all the crazy cardio I do.

    I really wish I could afford someone to pick out what I eat and tell me exactly what to do and when.
     
  11. vintage82

    vintage82 we fuck you

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    LOVED my training session today - damn I wish I could afford a trainer full-time.

    Calf Presses
    3 x 15 (130 lbs)

    Stiff Leg Deadlifts
    3 x 20 (15 lbs)

    Ball Squats
    4 x 20 (10 lbs)

    Weighted squat side-steps??
    4 x 20 (15 lbs)

    He held a bar and I pushed him down the hall and back 4 times. He's big. :eek3:

    Then 40 minutes of strike work, rolling the heavy bag on the ground, tossing the sand bag, etc.

    He said he was really impressed - that I did twice as much as he expected me to. He also said to avoid doing any kind of split and focus on more comprehensive moves like the deadlifts, etc. so maybe the New Rules ... for Women is worth checking out for me. SO confusing but I feel better after beating the hell out of the heavy bags. :)
     
  12. DDila Tequila

    DDila Tequila OT Supporter

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    I did a somewhat similar plan to this. I did 1 body part per day, 5x/week and cardio was on mon/wed/fri and another random day of something else like a class or biking, outdoor running...so this is what it looked like:

    Monday- AM Cardio high intensity (30 minutes with intervals and the first 10 minutes was a warm-up working up a sweat) the weight training I split up and did in the PM-Legs
    Tuesday- AM back workout/abs
    Wednesday-AM high intensity cardio-30 minutes (on treadmill)/PM chest workout
    Thursday-AM shoulder workout/abs
    Friday-AM high intensity cardio (treadmill)/PM arm workout (tris/bis)
    Saturday-step class, yoga, dance, etc...i alternated with whatever I felt like and sometimes just nothing at all and just rested.
    Sunday-off

    I ate clean all week and allowed myself 1 cheat day at the end of the week so generally on Sunday but sometimes I planned around it if I knew something was coming up so my friends wouldn't think i was a total freak and drinking a protein shake while they're at a restaurant...

    SO-when i started I was 148 and I'm 5'3 and in about 12 weeks I was at 123 and toned, muscle but not bulky. very lean. I went from a size 10 down to a 3/4. and I wasn't EXHAUSTED or drained at all.
     
  13. vintage82

    vintage82 we fuck you

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    Thanks for the info! Glad it worked for you! I still don't know how I will break it down entirely, but the suggestions are awesome!

    This AM:
    15 min intervals on elliptical
    30 min @ 130-150 BPM on the treadmill (3.7mph, 2%grade)
    15 min stretching
     
    Last edited: Feb 27, 2009
  14. vintage82

    vintage82 we fuck you

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    Pushups
    2 sets of 15

    Tricep Kickbacks
    8/15
    8/15
    8/15

    Seated Row
    70/12
    65/12
    65/12
    *too heavy - will aim a little lower for higher reps next time

    Body-weight Tricep Dips
    3 sets of 15

    Dumbbell Bench Press
    15/15
    15/15
    15/15

    13 min on the treadmill (warmup, 6 min @ 6.2mph, cooldown)

    Meal 1/5
    2 poached eggs
    60 cal yogurt w/ strawberries & flax meal
    coffee

    Meal 2/5
    Oatmeal

    Meal 3/5
    1 cup minestrone soup
    2 cups mixed green vegetables
    12 almonds

    Meal 4/5
    green tea
    1 small orange
    1/3 blueberry whole grain bagel w/ 1T whipped cream cheese (no protein at lunch - starvin)

    Snacked on a hard-boiled egg while dinner cooks ... I should've eaten more protein and carbs earlier in the day

    Meal 5/5
    chicken breast, grilled
    1 cup fresh brussel sprouts
    1 cup green beans
    1/2 cup brown rice
     
    Last edited: Feb 26, 2009
  15. vintage82

    vintage82 we fuck you

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  16. kilian

    kilian You've got quite a treasure there in that Horadric OT Supporter

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    GTLifter Banned

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  18. vintage82

    vintage82 we fuck you

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    OP updated with the routine I'm starting with. :x: I'm pretty happy with the split and the variation, though I'd love some suggestions for the 4 upper body exercises.
     
  19. vintage82

    vintage82 we fuck you

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    60 mins on the treadmill 127-135 BP (2% grade, 4.1mph)
    Actually felt really, really great.

    2 poached eggs
    2 lean turkey links
    60 cal. yogurt + 1Tbsp flax
    4 strawberries

    Oatmeal

    Handful of carrots
    1 Hershey's Dark Chocolate Treasure

    1 cup minestrone + 1/2 cup brown rice + 1 chicken breast
    1 cup green beans

    Handful of carrots

    Apple

    1 chicken breast + 1 1/2 cups spinach + 1 cup japanese noodles
     
    Last edited: Feb 27, 2009
  20. vintage82

    vintage82 we fuck you

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    This weekend? We're not talking about it.

    Monday
    Ab series as outlined plus prone planks
    Elliptical: 5 min warm-up, 25 min HIIT (I think it's the first time I ever did it right - almost lost my breakfast twice :hsd: ), 5 min cool-down

    2 poached eggs
    1 chicken breast sausage link
    60 cal. yogurt + 1 Tbsp flax + 3 Tbsp blueberries
    Coffee w/ 1 Tbsp Half and Half

    Chicken breast w/ Light Cesar Dressing + 5 green olives
    1 cup green beans
    1/2 cup brown rice

    Tbsp PB w/ 2 Tbsp oats

    5 oz. Tilapia
    1/2 cup brown rice
    1 1/2 cups carrots

    1/3 cup cottage cheese
    3 Tbsp pineapple
     
    Last edited: Mar 3, 2009
  21. vintage82

    vintage82 we fuck you

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    Stuck to the workout plan M-F this week. HIIT is both absolutely nauseating and motivating at the same time. I also think taking a break every other day for extended-length moderate cardio is the perfect thing!
     
  22. vintage82

    vintage82 we fuck you

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    Sick as a dog last night but I only had a sore throat today so I did an hour on the treadmill at target heart rate.
    Intake today:
    2 poached eggs
    60 cal yogurt + blueberries + flax
    toast w/ peanut butter

    2 servings of my homemade get-well turkey soup

    60 cal yogurt + 1 oz. almonds after the gym

    dinner will either be a grilled chicken salad or a piece of fish or more soup

    Edit: Soup recipe as requested. *Always* makes you feel better faster - good "sick" food.

    1 lb. ground turkey breast
    1 lb. sliced button (or bella) mushrooms
    1 lb. frozen spinach
    2 cups whole grain pasta shells
    1 yellow onion, diced
    2 qt. chicken broth
    1/4 tsp. ground pepper
    1/4-3/4 tsp. cayenne pepper (depending on how spicy you like it)
    1/2 tsp. salt
    1/4 tsp. thyme

    1. Brown turkey. Add onions and cook until translucent.
    2. Add broth and pasta. Bring to a boil and cook 7 min or until pasta is tender.
    3. Add mushrooms, spinach and spices. Cook until spinach is wilted and mushrooms are tender.
    4. Serve with tabasco, hot sauce, or red pepper flakes.
     
  23. vintage82

    vintage82 we fuck you

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    Today's rest day. Was gonna do a pilates class but the cramps are too much. Fuckin' vag.

    Still think I'm eating too much. Will pare down some more.

    2 poached eggs
    60 cal yogurt + blueberries + flax
    1/2 pear
    Coffee

    1 cup turkey soup
    1/3 c. light cottage cheese
    1/2 pear

    Small apple w/ Tbsp PB
    Slice of reduced-fat swiss cheese

    Noodles w/ broccoli and tilapia

    One square dark chocolate
     
    Last edited: Mar 8, 2009
  24. vintage82

    vintage82 we fuck you

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    Sick as shit. Ear infection, swollen LNs, sore throat, fever. 20 minutes on the elliptical at 130BPM this morning.

    2 poached eggs
    60 cal yogurt + berries + flax

    oatmeal

    1 1/2 c. turkey soup
    apple

    1oz. almonds

    Dinner will be chicken. Likely buffalo chicken breast salad. :yum:
     
  25. vintage82

    vintage82 we fuck you

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    Still with it! Lost 5 pounds so far! :cool: I've had a horrible inner ear infection for over a week, but I'm still following the workout plan - LOVE it! :)
     
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