Gymgurl's log

[Gymgurl]

Feb 16

15 min Treadmill full tilt 4.5mph

BACK
Full lat pull down -60 pounds 3s/8 reps
cable seated (on ex ball) rows -110 pounds 3s/8 reps
bent over rows with bar-55 pounds 3s/8 reps

CHEST
DB chest press w/ twist - 20 pounds(ea) 3s/10 reps
incline DB flys 12 pounds 3s/8 reps
cable cross overs - 40 pounds 3s/10 reps

going back tonight for more cardio


meal 1 - 2 oz nuts

Meal 2 - 30 gr. protien Shake, 1 1/2 cup skim milk, 200mg ala
1 oz. nuts


Meal 3 - 1 4 oz lean pork chop with visable fat removed


Meal 4 - ( not really a meal) lg. fat free/sugar free latte(4 shots expresso)

Cal 1015 38gram fat 72 carbs 98 protien

 

[The Shadow]

Feb 16

15 min Treadmill full tilt 4.5mph

BACK
Full lat pull down -60 pounds 3s/8 reps
cable seated (on ex ball) rows -110 pounds 3s/8 reps
bent over rows with bar-55 pounds 3s/8 reps

CHEST
DB chest press w/ twist - 20 pounds(ea) 3s/10 reps
incline DB flys 12 pounds 3s/8 reps
cable cross overs - 40 pounds 3s/10 reps

going back tonight for more cardio


meal 1 - 2 oz nuts

Meal 2 - 30 gr. protien Shake, 1 1/2 cup skim milk, 200mg ala
1 oz. nuts

you would be better off doing all the cardio in the am



...and you might want to split the nuts away from the shake

 

[Gymgurl]

I did my cardio (15 min) this am and I will go back tonight and do a hour kick boxing class or treadmill. My workouts are crazy since my kids are home all week...okay and no nuts with shake.....why is that?

 

[*Bunny*]

I did my cardio (15 min) this am and I will go back tonight and do a hour kick boxing class or treadmill. My workouts are crazy since my kids are home all week...okay and no nuts with shake.....why is that?

Hi
May I ask why so much Cardio?

 

[The Shadow]

I did my cardio (15 min) this am and I will go back tonight and do a hour kick boxing class or treadmill. My workouts are crazy since my kids are home all week...okay and no nuts with shake.....why is that?

Dont mix fat with protein/carbs unless its before bed



Try 25 minutes of HIIT cardio am.


ONLY...








3 days per week

 

[Gymgurl]

Hi
May I ask why so much Cardio?

\



Well today I have to go back to the gym ( I work there) for a staff meeting and have an hour to kill inbetween that and a session. So I just thought I would hit the cardio and some abs.....but my ususal has been about 3-4 times a week for 30-45 min or I sub in a class

 

[Gymgurl]

Okay Shadow...since this program was inspired by you....I gotcha! 3 days a week Hiit

 

[nycgirl]

Dont mix fat with protein/carbs unless its before bed

Why?

 

[The Shadow]

Why?

Fat slows absorption of carbs and fat....

TRUST me on the HIIT deal...it will melt off

 

[Miss24k]

Why?

because fats slow down the digestion!

Before bed you want to slow it down, because you'll be sleeping for 8 hours.