Gymgurl's Log.....yes again...

[Gymgurl]

Aug 15th

22 min Eliptical 254 cals
45 min walk though hilly field trial area with dogs

Legs..
Squats free weight
35 pound bar one set of 12
45 pound bar two sets of 10 (some pain but not much, have to keep knees pointed foward since mine tend to point out naturally)

Squat press
1 set 85# 10 reps
1 set 105 pounds 10 reps
2 sets 125 pounds 10 reps
( no pain at all)

cybex glute machine
left leg
2 sets 67# 10 reps
1 set 75# 10 reps
Right leg
2 sets 75 pounds 10 reps
1 set 87.5 pounds 10 reps

Glute cable kickbacks
left leg
3 x 37.5# 10 reps each
3 x 50# 10 reps each
(little pain in the MCL)

calf raises sitting
3 x 25# 12 reps
(sitting still hurts, to close to the knee)

 

[Gymgurl]

Aug 16th...took day off leg a little sore...

diet was crazy

983 cals
32 % fat
36 % carb
32% protein

 

[Gymgurl]

Augh 17th

1 hour eliptical
737 cals
80-85% average heart rate 140

Chest and tris
one handed cable pushdown
4 x 50# 10 reps

Cable crossovers
3 x 50# 10 reps

Overhead chest press
1 x 25# 10 reps
1 x 20# 10 reps
1 x 15# 10 reps

Overhead cable/rope tri
3 x 62.5# 10 reps

Decline press
3 x 15# 8 reps

To tired after the cardio to lift heavy...learned I must eat prior to workout

1 cup oatmeal
1 cup blueberries

Met Rx Protein Plus bar
(hate these..no time to get food)

grilled chicken breast
large salad

 

[Gymgurl]

Aug 18th

1 hour 5 min of cardio 1/2 eliptical (370 cals) and 1/2 treadmill (304 cals) both high intesity 147 heart rate...

Back and Bis

cable rope pull ups
3 x 62.5# 8 reps

Cable straight bar concentration curl squating
3 x 62.5# 8 reps

db hammer curls
1 x 15# 20 reps
1 x 20# 10 reps
1 x 25# 8 reps

cable High rows
1 x 162.5# 10 reps
1 x 187.5# 8 reps
1 x 175# 8 reps

back extension with 8 pound weighted ball
3 x 10

reverse flys
1 x 10# 10 reps
2 x 15# 10 reps



Cals to low....I know I know....I need to eat!!!!
877
37%f
33 % c
30% p

 

[Gymgurl]

Aug 23rd....Okay this day if for Pinto..who pushed me

1/2 cup oats
1 tbs flax oil

Pwo shake
2 scoops

1/2 chicken breast
1 slice whole grain bread

1/2 chicken breast
salad w/ vinigar

tuna
cucumber

1117 cals
29 g fat (24%)
68 g carb (21%)
145 g pro (54%)


legs:

cardio eliptical 30 min HI 389 cals 144 hr

standing calf raises
1 x 15# 15 reps
1x 135# 10 reps
2x 145# 10 reps

Leg curl
1 x 30# 10 reps
2x 40# 10 reps
1 x 50# 4 reps hurts MCL

Squats
1 x 15# 15 reps
1 x 65# 10 reps
1 x 85# 10 reps
1 x 100# 8 slow reps

Leg press
1 x 100# 10 reps
1 x 30# 15 reps left leg only
1 x 110# 10 reps
1 x 30# 15 reps both legs

Glute kicbacks and inner thigh/cable
right leg
3 x 75# 10 reps
3 x 50# 10 reps

left leg
3 x 50# 10 reps
3 x 37.5 10 reps

 

[Gymgurl]

Aug 24th....

1/2 cup oats
1 1/2 tbs. flaxoil

1/2 chicken breast
1 slice whole grain bread

1/2 chicken breast
lettuce

pwo shake
2 scoops

2 slices thin deli chicken

1085 cals
37 g fat (32%)
66 g carbs (21%)
122g pro (47%)



Shoulders and abs:

eliptical 70 min,,,average heart rate 157, max 181 843 calories


overhead press
3 x 15# 10 reps

Front raises
3 x 10# 10 reps

Ins and outs
3 x 10# 15 reps

Shrugs
3 x 85# 10 reps

hanging ab pull ups
3 x bodyweight 6 reps

oblique twist w/ 10 pound ball
3 x 10 reps

knee ups with 8# ball
3 x 10 reps

 

[Gymgurl]

Aug 25th....
Lost inches yay me...about an inch everywhere....

 

[pintoca]

Aug 25th....
Lost inches yay me...about an inch everywhere....

I told you

 

[skittles]

Way to go girl!

 

[*Bunny*]

Way to go girl!

^^^ the more ya eat the more you'll lose (healthy choices of course)... Keep it up