12 weeks of killing that Sh*t.....

[dointhemost]

This is my workout for yesterday.

Workout Logs: 2011-04-30
Exercise Name 1 RM Lifting Logs
Barbell Deadlift 44 10.0x5,20.0x5,25.0x5,30.0x5,40.0x3,20.0x8
Wide-Grip Lat Pulldown 112.5 60.0x15,60.0x15,75.0x15,75.0x15
Straight Arm Push Down 45 30.0x15,30.0x15,30.0x15,30.0x15
High rows 75 50.0x15,50.0x15,50.0x15,50.0x15
Underhand Pull down 75 40.0x15,50.0x15,50.0x15,50.0x15
Straight chest pulldowns75 50.0x12,50.0x12,50.0x15,50.0x15

 

[dointhemost]

Oops I forgot to log Fridays workout so here it is:
Exercise Name 1 RM Lifting Logs
Leg Press 143 50.0x5,70.0x5,90.0x5,110.0x5,130.0x3,90.0x8
Lunges 0 0.0x15,0.0x15,0.0x15,0.0x15
Low cable flys 18.75 10.0x15,12.5x15,12.5x15
Machine Fly 49.99 30.0x20,30.0x20,30.0x20,30.0x20
Dip 180 105.0x15,120.0x12,120.0x15
Seated Calf Raise 20 10.0x30,10.0x30,10.0x30,10.0x30
Standing Calf Raises 0 0.0x20,0.0x30,0.0x40

 

[dointhemost]

This is my eating planned for the day:

Guest's food diary for 02 May 11

 

[dointhemost]

This is my eating plan Guest's food diary for 03 May 11 also my workout for yesterday is


Workout Logs: 2011-05-02
Exercise Name 1 RM Lifting Logs
Barbell Bench Press 104.5 45.0x5,65.0x5,85.0x5,85.0x5,95.0x3,65.0x8
Dumbbell One Arm Bench Press 22.5 15.0x15,15.0x15,15.0x15,15.0x15
Dumbbell Incline Bench Press 22.5 15.0x15,15.0x15,15.0x15
Dip 224.99 135.0x15,135.0x20,135.0x15
Dumbbell Preacher Curl 18.75 12.5x15,12.5x15,12.5x15,12.5x15
Hammer Curls 22.5 15.0x15,15.0x15,15.0x15,15.0x15
Machine Triceps Extension 31.49 22.5x12,22.5x12,15.0x15,15.0x15
Triceps Pushdown - Rope 60 40.0x15,40.0x15,40.0x15,30.0x15
Triceps Pushdown V-Bar 60 30.0x15,40.0x15,40.0x15,40.0x15
Dumbbell Biceps Curl Reverse 15 10.0x15,10.0x15,10.0x15
Ab Crunch Machine 0 0.0x15,0.0x20,0.0x15,0.0x15,0.0x15
Leg Raise 0 0.0x15,0.0x15

 

[dointhemost]

This is a link to my planned eating for the day! Guest's food diary for 04 May 11

This was my workout for yesterday
Workout Logs: 2011-05-03
Exercise Name 1 RM Lifting Log
Cable Seated Row 126.5 40.0x5,55.0x5,85.0x5,70.0x5,115.0x3,70.0x8
Wide-Grip Pulldown Behind The Neck 84 60.0x12,60.0x12,60.0x12,60.0x12
Bent Over Two-Dumbbell Row 21 15.0x12,15.0x12,15.0x12,15.0x12
Bent over reverse fly 7.5 5.0x12,5.0x15,5.0x12,5.0x12
Barbell Squat 133 45.0x12,95.0x12,95.0x12,45.0x12
Deadlifts 31.49 22.5x12,22.5x12,22.5x12,22.5x12
Lying Leg Curls 28 20.0x12,20.0x12,20.0x12,20.0x12
Seated Calf Raise 0 0.0x30,0.0x30,0.0x30
Standing Calf Raises 0 0.0x30,0.0x30,0.0x0

 

[RachelM]

Hi there, I've been looking onto your log, Zed has helped me alot with my training, you're in good hands.

When clicking onto your food diary, it just comes up blank.. am I doing something wrong?

 

[dointhemost]

Thanks Rachel I am not sure why you can not see my log! I will post it as I did before if it is not working! And thanks for letting me know

Eating as planned today



My Food Diary, 06 May 2011
My FatSecret |View Diet Calendar |View Exercise Diary |Add Multiple Items... |Print


date:
total calories: 1602
This is some of what I ate
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
31.26 153.32 19.2 134.12 180.30 1602
Edit Preferences

Breakfast 7.50 45.50 6.5 39.00 33.00 375
1 serving All Natural Whey Protein 1.00 1.50 0.5 1.00 18.00 85
1 serving Fat Free Milk - 12.00 - 12.00 8.00 80
1 serving Multigrain Baking & Pancake Mix 2.00 28.00 2.0 26.00 4.00 150
1 serving Whole Ground Flaxseed Meal 4.50 4.00 4.0 - 3.00 60
Add Item

Lunch 0.76 41.82 6.2 35.62 30.30 297
1 serving trader joes chicken tenderloin 0.50 - - - 28.00 120
1 cup cubed yam 0.26 41.82 6.2 35.62 2.30 177
Add Item

Dinner 13.00 56.00 4.0 52.00 22.00 430
1 serving Original Shrimp Baja Taco 5.00 28.00 2.0 26.00 11.00 200
1 serving Original Steak Baja Taco 8.00 28.00 2.0 26.00 11.00 230
Add Item

Snacks / Other 10.00 10.00 2.5 7.50 95.00 500
1 serving whey protein 2.00 2.00 0.5 1.50 19.00 100
1 serving whey protein 2.00 2.00 0.5 1.50 19.00 100
1 serving whey protein 2.00 2.00 0.5 1.50 19.00 100
1 serving whey protein 2.00 2.00 0.5 1.50 19.00 100
1 serving whey protein 2.00 2.00 0.5 1.50 19.00 100

 

[dointhemost]

I still need to work on getting those carbs down but protein is getting higher anyway!

 

[psizzle_8]

Girrrrrrrrl, getting a program laid out by nate himself is like being handed GOLD..hope u know that!!

I'll be watching your progress, you seem to be doing well so far. Keep it up!

 

[dointhemost]

Thanks psizzle! I appreciate that and yes I love Nate he is the best and am really grateful to have him You have done an awesome transformation as well girl!! You look awesome!! Bravo to you and thanks for checking in and posting!

Ok all here is my workout i did this morning and i am getting stronger and am putting up more weight

Workout Logs: 2011-05-07
Exercise Name 1 RM Lifting Logs
Barbell Deadlift 126.5 45.0x5,65.0x5,70.0x5,85.0x5,115.0x3,45.0x8
Wide-Grip Lat Pulldown 112.5 60.0x15,60.0x15,75.0x15,75.0x15
Straight Arm Push Down 60 30.0x15,30.0x15,40.0x15,40.0x15


Here is my eating plan for the day and I am on track so far

date:
total calories: 1633
This is some of what I ate
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g) Net C(g) Prot(g) KCals
69.88 122.43 18.2 104.23 132.18 1633
Edit Preferences

Breakfast 7.00 33.00 8.0 25.00 15.00 240
1 serving nutrimeal 7.00 33.00 8.0 25.00 15.00 240
Add Item

Lunch 24.62 30.61 1.5 29.11 33.88 486
1 oz Feta Cheese 6.03 1.16 - 1.16 4.03 75
1 tbsp Mayonnaise 4.91 3.51 - 3.51 0.13 57
2 medium slices Toasted Sour Dough Bread 1.52 25.94 1.5 24.44 4.42 137
1 Turkey Burger 12.16 - - - 25.30 217
Add Item

Dinner 32.26 52.82 7.2 45.62 26.30 607
1 serving Norwegian Farm Raised Salmon Stuffed with Couscous & Dill 18.00 8.00 1.0 7.00 24.00 290
1 serving Tartar Sauce 14.00 3.00 - 3.00 - 140
1 cup cubed yam 0.26 41.82 6.2 35.62 2.30 177
Add Item

Snacks / Other 6.00 6.00 1.5 4.50 57.00 300
1 serving whey protein 2.00 2.00 0.5 1.50 19.00 100
2 servings whey protein 4.00 4.00 1.0 3.00 38.00 200
Add Item

High rows 90 50.0x15,60.0x15,50.0x15,60.0x15
Underhand Pull down 75 40.0x15,50.0x15,50.0x15,50.0x15
Underhand Pull down 75 40.0x15,50.0x15,50.0x15,50.0x15