ck2006 log

[ck2006]

What kind of supplements are you taking? There are certain ones that will help with leg pain. Like glutemine,flax oil,fish oil ect. I should say they help with recovery.

I am taking glutemine (just started last week), multi-vitaimin and omega 3. My husband and I figured it out that I will do cardio on my day off. I also had problems doing any bicep exercises today, I am assuming it is from carring the weights while doing lunges??? so we are going to switch to shoulders on thursdays instead of biceps and do biceps on fridays.

 

[momsgettinfit]

I am taking glutemine (just started last week), multi-vitaimin and omega 3. My husband and I figured it out that I will do cardio on my day off. I also had problems doing any bicep exercises today, I am assuming it is from carring the weights while doing lunges??? so we are going to switch to shoulders on thursdays instead of biceps and do biceps on fridays.

Good idea to play around with your routine until you find one that works best for you and then you may have to mix it up again after doing it a while. My left arm is my weak arm and so I have trouble with most of the arm excercises I do buttttt I push through it and make it work harder to catch up with my right.

 

[ck2006]

March 16

multi/omega x 2
Cardio burned: 360
calories 1800 (35/45/20)

1/2 cup oatmeal
4 egg whites 1 egg

protein/fruit juice/glutimine

1/2 cottage cheese
3 melba toasts

can of tuna
apple

roast beef
potato/butter
salad

4 egg whites, 1 egg

shake with glutimine

lat pull down (30/15, 35/13, 40/12, 60/10)
HS machine (bar/15, 20/13, 30/12, 40,10)
cable pull down (30/15, 40/13, 60/12, 75/10)
preacher one arm (15/15, 15/15, 15/15, 15/15)
concentration (5/15, 10/13, 15/12, 20/10)
ez bar - couldn't do
t-bar (10/15, 20/13, 30/12, 40/10)

 

[ck2006]

March 17

multi/omega x 2
Cardio burned: 260
calories 1800 (35/45/20)

1/2 cup oatmeal
4 egg whites 1 egg

protein/fruit juice/glutimine

Roast beef
3 melba toasts

cottage cheese
orange

tuna
2 pieces whole wheat bread
salad

4 egg whites, 1 egg

shake with glutimine

shoulder presss (10/15, 20/13, 30/20/12, 30/20/10)
DB deltoid straight arm back (5/15, 10/13, 15/12, 20,10)
DB shoulder press 5/15, 1013, 15/12, 20/10)
calf raise seated (bar/23, 10/21, 15/18, 20/16)
stair calf raise 2 sets of 50
leg lifts 25
hip raises 20
side crunches touches floor (3x25)

 

[ck2006]

March 18

multi/omega x 2
Cardio burned: 360
calories 1200 (35/45/20)

protein/fruit juice/glutimine

4 egg whites 1 egg

2/3 cup cottage cheese
1 cup yogurt
brussel sprouts

63 grams chicken
salad
whole wheat rice

protein shake
strawberries


Just cardio today 50 minutes, I tried it first thing this morning, it was awesome to get it out of the way to enjoy the day with my kids, however my calves are so very very sore from yesterday! Looking forward to a break from exercising tomorrow but excited about monday

 

[ck2006]

March 19

multi/omega x 2
Day off!
calories 1200 (35/45/20)

protein/fruit juice/glutimine

4 egg whites 1 egg
1/2 cup oatmeal with 1/2 cup skim milk

63gms chicken
101g brown rice

1/2 cup dry curd cottage cheese
peach 265 g

melba toast 27g
salmon 110g

yogurt 1cup
protein shake/glutimine

day off thank god, can hardly walk! but took the kids tobagganing, all four which was workout in itself!

 

[ck2006]

March 20

multi/omega x 2
Chest and Triceps + High intensity cardio
calories 1800 (35/45/20)

4 egg whites 1 egg
1/2 cup oatmeal with 1/2 cup skim milk

protein/fruit juice/glutimine
455 g strawberries

83g tuna
salad
230g apple

1 cup of yogurt
2/3 cup 1% cottage cheese

melba toast 27g
salmon 110g

peanut butter
2 pieces whole wheat bread

1/2 grapefruit
72g turkey slices

shake/gatorade/glutamine

Workout
flat db brench press (10/15, 15/13, 20/12, 25/10)
cable chest press (12/15, 15/13, 17/12, 20/10)
Smith incline chest press (10/15, 15/13, 20/12, 25/10)
Peck deck (35/15, 40/13, 45/12, 50/10)
Assisted dips (not sure)
One db overhead extension (15/15, 20/13, 30/12, 35/10)d
Cable rope triceps (20/15, 25/13, 30/12, 35/10)
French Press (30/15, 40/13, 40/12, 40/10)

My pants still fit, but trying to get past scale watching did it for so long, but I gained 4 pounds, I know it is because I wasn't eating enough before and I know the scale will go down again. Almost wish I could get my body fat tested sooner.

 

[ck2006]

March 21

multi/omega x 2
Legs + moderate cardio
calories 1800 (35/45/20)

4 egg whites 1 egg
1/2 cup all bran with 1/2 cup skim milk

protein/fruit juice/glutimine

83g tuna
salad
1/2 grapefruit

1/2 cup dry curd cottage cheese
230g apple

121g brown rice
green beans
salmon 110g

peanut butter
2 pieces whole wheat bread

1/2 grapefruit
72g turkey slices

shake/gatorade/glutamine

Workout all reps 23/21/18/16
smith squats
walking lunges
DB squats
DB step ups on grey stair
hack squats
hamstring curls
leg press
blue seated leg curls

don't know what weights I will use had a hard time last time but I am hoping this week will be much better for my legs, I also plan on doing my cardio after.

 

[mermaid]

Looking good, how is it working for you?

 

[ck2006]

Actually, it was awesome last night. I lifted more than I did last week, I still didn't finish two sets but the others I was determined to and I did. I am not as sore this morning. I know which ones to start with for next week (my weaker areas so at least I can finish the reps) I posted last time that I gained 4 pounds but I weighed myself at the gym and I have lost 5! I didn't do the cardio last night so I am going to this morning. I went to the gym really, really late last night. Now all that being said I hope I can move tomorrow, but I am sure that the cardio will help today losen things up! (I hope) For today I lower my calories but it isn't so bad cause I am not used to eating this much as it is

March 22, 2006
multi/omega x 2
moderate cardio
calories 1200 (35/45/20)

4 egg whites 1 egg
1/2 cup all bran with 1/2 cup skim milk

protein
grapefruit

83g tuna
salad
apple

121g brown rice
green beans
salmon 110g

shake/strawberries/glutamine