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| Women's Training logs A Place for women to post their training logs. |
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07-16-2008, 10:35 PM
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#1 (permalink) |
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I need 2 get it together!
Join Date: May 2008
Posts: 1,591
Rep Power: 226864    |
Slimm's Fight Against Bodyfat Training Log
Stats:
5'2 145 lbs. 28% bf Goal is to lose 10% of my bodyfat by the end of the year and gain muscle. I want to feel better about my body and work my ass off to get where I want my body to be. A little history about myself. I use to be 180lbs and way out of shape. I really started to train hard late last year. I've worked hard to get where I am right now and am going to work even harder to complete my goals. In March I had surgery on my right knee and that has put a real stand still to my training. I'm still recovering as we speak, but am working hard to get the strength back where I needs to be. I want my calories to average between 1500-1800 a day. I want to lower my carbs to average about 80-90g a week. I'm still putting the kinks into my diet, but I have been doing a lot better. Supplement wise I take two T-Rex twice a day, one multi-vitamin a day, and two protein shakes a day. I'm going to start on Cardio Breeze as well. Training days are going to switch between light and heavy days. Training is going to be 6 days a week, with one day dedicated to straight cardio. Sunday: Cardio Monday: Heavy Tuesday: Off day Wednesday: Lite Thursday: Heavy Friday: Lite Saturday: Heavy My exercise routine is as follows: (I'm not putting weight because it will vary through time) Day 1: 5 minute warmup cardio Chest- Incline Bench x 4 Tricep - Pulldowns x 6 Chest - Machine Fly x 4 Tricep - One Arm Pull downs x 3 each arm Chest - Vertical Press x 4 Tricep - Vertical Press x 4 Weighted V-Up Crunches 30 minutes cardio Day 2: 5 minute warmup cardio Shoulder - Shrugs on dumbells Shoulder - Presses on dumbells Leg - Leg extensions Leg - Leg Presses Leg - inner and outer thigh machine Leg - leg curls Leg - Calves 30 minutes cardio Day 3: 5 minute cardio warmup Back - Rowing x 4 Bicep - Curl Machine x 3 Back - Lat Pulldowns x 4 Bicep - Dumbell curls x 3 Back - Reverse Flies x 4 Bicep - Rope curls Barbell crunches 30 minutes cardio Cardio: 45-60 minutes Elliptical machine Treadmill Bicycling I think I have everything! Tomorrow I hit the gym harder than ever!! I'm excited! Please feel free to kick my ass when needed! I love hear suggestions and any pointers any of you may have!!! It's all love!  Wish me luck! Hopefully by the end of December My goals have been reached and I can set the next set of goals even higher!!!! |
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07-16-2008, 11:25 PM
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#2 (permalink) |
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Looking for my yoke.
Join Date: Jun 2008
Location: The Prairies, Canada
Posts: 1,333
Rep Power: 429841 |
Go get 'em Slimm! I'm looking forward to watching you progess!
__________________
"As long as you are going to be thinking, think big." Donald Trump "I floss my teeth with colored dumbbells." Big Machine "Be real. Don’t be fake. Be smart. Don’t waste your time. Find that spark inside you and make it the biggest fucking fire around. Let it burn out of control." Bulldog  |
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07-17-2008, 11:42 AM
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#5 (permalink) |
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I need 2 get it together!
Join Date: May 2008
Posts: 1,591
Rep Power: 226864 |
I love my AF chicas!!!
I can't wait to get back to the gym tonight! My energy is high...chest if feeling great and my knee is feeling good today too! I look forward to being quite soar for the next couple of months!  |
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07-17-2008, 11:58 AM
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#7 (permalink) |
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Looking for my yoke.
Join Date: Jun 2008
Location: The Prairies, Canada
Posts: 1,333
Rep Power: 429841 |
Slimm....check out the articles on this site: Home Each section (training, dieting, livin') has articles in it. Animals' whole marketing scheme is geared towards hardcore lifting and their articles are really really motivating. When I'm feeling down or lacking some oomph, I read some of their articles and it reminds me why I'm doing what I'm doing. It's from one of their articles that I got one of my favorite sayings: "...find that spark in you and make it the biggest fucking fire around!"
Enjoy your journey and lift hard Hooker!!!
__________________
"As long as you are going to be thinking, think big." Donald Trump "I floss my teeth with colored dumbbells." Big Machine "Be real. Don’t be fake. Be smart. Don’t waste your time. Find that spark inside you and make it the biggest fucking fire around. Let it burn out of control." Bulldog |
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07-17-2008, 12:49 PM
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#9 (permalink) | |
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I need 2 get it together!
Join Date: May 2008
Posts: 1,591
Rep Power: 226864 |
Quote:
I'll definitely check it out...I know in the beginning it'll be rough since I'm getting back in the swing of things! But I have my chicas, hookers, and hoochies supporting me which is awesome!!!  |
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07-17-2008, 08:27 PM
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#10 (permalink) |
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Mrs. Ulter-elect
Join Date: Feb 2006
Location: Cloud 9
Posts: 5,535
Rep Power: 259376 |
I'm innnnnn!
 Question: You have one day scheduled for cardio only. Do you have cardio built-in on any other training days? For example, you could superset your Lite days (so they go faster and are more cardiovascular) and then finish your gym time with additional cardio. Just thinkin' about it since you mentioned 10% body fat loss as your primary goal. Oh and you'll only be sore the first week, maybe 10 days. After that, it's real rare, so just get through this week and you'll be great!!! 
__________________
    "Success seems to be largely a matter of hanging on after other have let go." -- William Feather
"If you have no goals you will be bored: you will be unhappy because you are empty." -- Alfred A. Montapert "The ultimate goal is victory, and if you refuse to work as hard as you possibly can toward that aim, or if you do anything that keeps you from achieving that goal, then you are just cheating yourself." -- Don Shula |
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07-17-2008, 09:50 PM
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#11 (permalink) | |
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I need 2 get it together!
Join Date: May 2008
Posts: 1,591
Rep Power: 226864 |
Quote:
After every workout I do 30 minutes of cardio! If you want to make changes in my days and see a better way feel free! |
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07-17-2008, 09:56 PM
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#12 (permalink) |
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I need 2 get it together!
Join Date: May 2008
Posts: 1,591
Rep Power: 226864 |
7/17/08
Meal 1: Whey Protein Shake w/skim milk Meal 2: celery sticks w/reduced fat pb Meal 3: Ham Sandwich on whole grain bread Meal 4: Potato salad Meal 5: Whey Protein Shake w/skim milk, strawberry and pineapple slices Meal 6: Chicken breast, potato and peas Drink: 2 gallons of water grams cals %total Total: 1735 Fat: 54 483 29% Sat: 12 110 7% Poly: 17 155 9% Mono: 18 161 10% Carbs: 120 434 26% Fiber: 12 0 0% Protein: 187 749 45% Alcohol: 0 0 0% 5 minute cardio warmup Back - Rowing x 4 x 10reps @ 38lbs, 48 lbs, 60lbs Bicep - Curl Machine x 3 x 10reps @ 25lbs, 38lbs, 48lbs Back - Lat Pulldowns x 4 x 10reps @ 48lbs, 60lbs, 80lbs Bicep - Dumbell curls x 3 x 10 reps @ 15lbs, 20lbs, 25lbs Back - Reverse Flies x 4 x 10reps @ 38lbs, 48lbs, 60lbs Bicep - Rope curls x 4 x 10reps @ 12lbs, 25lbs, 38lbs Barbell crunches x 50 (OMG did that make me feel pain, but good pain!) 15 minutes on bicycle machine 20 minutes on elliptical |
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07-18-2008, 04:42 PM
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#15 (permalink) |
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I need 2 get it together!
Join Date: May 2008
Posts: 1,591
Rep Power: 226864 |
Just got back from the doctor's. Doc said that asthma is worse and he had to bump my meds and put me on all kinds of new crap. Hopefully it'll start making me feel a whole lot better real soon. I only had a half day today so I'm going to relax some...let the meds kick in a little and then hit the gym.
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