miz L '05

[miz L]

*Training stuff for my own reference*
I always forget what weight I do.. and I just want to see if I am getting stronger.

SETSxREPS = 3x8

CHEST
1. bench press - 100
2. machine incline - 40x2
3. machine decline - 35x2
4. db press - 35x2
5. db fly - 25x2
6. machine fly - 75
7. cable fly - 35x2
8. incline bench - ...
9. decline bench - ...

TRIS
1. dips - body weight
2. skullcrushers - 35/40
3. cable pulldown, shortbar - 70
4. cable pulldown, longbar - 40
5. cable pulldown, shorbar, single - 25
6. overhead cable - 30/40
7. overhead ext. - 30/35
8. reverse grip bench - ...

BACK
1. pullups - 20 lb weight assist
2. t-bar row - 45
3. close-grip row - 55
4. machine row - 50
5. cable pulldown - 65
6. reverse db fly - 10/12 x2
7. reverse machine fly - ...

BIS
1. barbell straight curl - 45
2. db straight curl - 20/25 x2
3. db hammer curl - 20x2
4. hammer bar curl - bar + 10x2
5. preacher w/ curvey bar - 35/40
6. reverse grip curvey bar - 30/35
7. incline db curl - 20x2
8. machine curl - ...

SHOULDERS
1. db front raise - 12x2
2. db fly - 12x2
3. db press - 30x2
4. free machine press - 25/30 x2
5. reg machine press - 45/50
6. barbell raise - 55
7. cable fly - 20/25
8. cable front raise - ...

ABS
1. seated machine - 70/80 (8 reps)
2. side bends - 35 (15 reps)
3. decline situp - 25 (10 reps) + bodyweight sides (10 reps)
4. hanging leg raise - leg weight, straight (10/12 reps) + sides (5/6 x2 reps)
5. v-ups - 12 lb medicine ball (15 reps)
6. laying leg raise - leg weight (20 reps)
7. cable crunch - 80 (10 reps)

LEGS (SxR = 3x8)
1. squat - bar + 35/45 x2
2. stiff leg deadlifts - 75
3. machine leg ext. - 100
4. machine leg curl - 60/70
5. single leg machine squat - machine weight single leg x8 + double leg x8

CALVES (SxR = 4x 8/10 + 30 sec. quick reps)
1. standing raise - 25/35 x2
2. seated raise - ...
3. machine raise - ...

 

[miz L]

1/16/05

Last day home until like April
Not a good diet day.
Lift: bis, tris, abs

_ _ _ _ _ _ _ _ _ _


1/17/05

Travel day.
@home: vanilla peach pudding pie, 6 oz. steak
@airport: turkey, avocado, havarti, sourdough sandwich
@college: multi-hip and forearm lift, 40 mins cardio, 3 tbsp nat pb

_ _ _ _ _ _ _ _ _ _


More training stuff...

MULTI-HIP
1. flexion - 60 (8 reps)
2. extension - 70 (10 reps)
3. adduction, single - 50 (10 reps)
4. adduction, double - 50 (12 reps)
5. abduction, single - 50 (8 reps)
6. abduction, double - 50 (12 reps)

______

 

[miz L]

1/18/05

7:00AM - 1/3 c oatmeal, 1 tsp sugar, 120/3/27/0

7:30AM - solo lift: back and shoulders

8:30AM - 1/2 Naked Protein Zone shake, 210/17/27/4

9:00AM - cardio: bike to the beach, beach run, bike back to school, about 60 mins

12:30PM - 1/3 c mixed nuts, 270/8/12/23

2:30PM - lift w team: lil of everything

4:30PM - Golden Spoon frozen yogurt, 1/8 c almonds, 260/9/35/11

8:00PM - 1 can tuna, 1/4 c brown rice, 320/30/36/3

9:00PM - 1 can tuna, 150/26/0/2

11:00PM - 2 egg whites, 1 whole egg, 1/2 tbsp olive oil, 170/16/1/12

TOTALS - 1500/109/138/55
percent - 30/37/33

_ _ _ _ _ _ _ _ _ _


morning beach run was amazing
january 18, sunny cali shores

Back workout today, hit 4 sets of 8 pull-ups, 20 lb weight assist.
next back workout i'm gonna step up and do full body weight pull-ups...

 

[miz L]

1/19/05

11:00AM -
1/3 c oatmeal, 1 c skim milk, 1 tsp sugar, 200/13/34/2
2 egg whites, 1 whole egg, 1/2 tbsp olive oil, 170/16/1/12

12:00PM - 1/4 c peanuts, 200/8/6/16

2:00PM - cardio: running & soccer, about 60 mins total

4:00PM - 1 white bun, 3/4 chicken breast, 250/31/20/3

5:00PM - 1/8 c mixed nuts, 100/3/4/9

7:00PM - 1 can tuna, 1/4 c brown rice, 320/30/36/3

9:00PM - 1 tbsp nat pb, 100/4/3/8

gone to the bar..
10PM to 2AM - beer, shots, chicken burrito, 2 tbsp pb

1340/106/104/53 + bar & night

_ _ _ _ _ _ _ _ _ _


1/20/05

8:00AM - 1/3 c oatmeal, 1 c skim milk, 1 tsp brown sugar, 200/13/34/2

9:00AM - lift: legs and chest

10:30AM - 1/2 Naked Protein Zone shake, 210/17/27/4

12:30PM - red potatoes, serving of turkey, 300/45/23/3

3:00PM - 30 mins cardio: hill runs, full body lift

4:30PM - bowl of bean & ham soup (cafeteria special haha)
dont know the numbers but guessing around 200/20/20/5

5:00PM - 1/2 wheat roll, 5 slices turkey, 1/4 avocado, 400/34/44/14

7PM to 12AM - beer, munchies

 

[miz L]

I just learned how to put up an avatar

 

[miz L]

1/21/05

11:00AM - 1/3 c oatmeal, 1 c skim milk, 1 tsp sugar, 200/13/34/2

1:00PM - lift: bis and tris

2:00PM - 1 white bun, 3/4 chicken breast, 250/31/20/3

3:00PM - 1 can tuna, 150/26/0/2

6:00PM - 1 can tuna, 1/4 c brown rice, 320/30/36/3

8:00PM - 3 tbsp nat pb, 300/12/9/24

1:30AM - 2 egg whites, 1 whole egg, 1/2 tbsp olive oil, 170/16/1/12

2:30AM - 2 tbsp nat pb, 200/8/6/16

TOTALS - 1590/142/132/62
percent - 34/32/34

 

[miz L]

1/22/05

11:00AM - 1/3 c oatmeal, 1 c skim milk, 1 tsp sugar, 200/13/34/2

1:30PM - 1 can tuna, 1/4 c brown rice, 320/30/36/3

3:30PM - Lean Cuisine chicken & rice thing, 230/21/25/5

4:00PM - 1 tbsp nat pb, 100/4/3/8

8:00PM - semiformal.. out to dinner, linguine w meat sauce, lemon pound cake

10PM to 4AM - afterparty, alky, no munchies!

_ _ _ _ _ _ _ _ _ _


1/23/05

8:00AM - 1/3 c oatmeal, 1 c skim milk, 1 tsp sugar, 200/13/34/2

10:00AM - 2 egg whites, 1 whole egg, 1/2 tbsp olive oil, 170/16/1/12

11:00AM - 2 tbsp nat pb, 200/8/6/16

1:00PM - cardio: soccer for an hour

2:30PM - 1 white bun, 3/4 chicken breast, 250/31/20/3

3:30PM - lift: back, shoulders

4:30PM - 1/2 Naked Protein Zone shake, 210/17/27/4

7:00PM - 1 can tuna, 1/2 c cottage cheese, 250/40/4/6
(from stumptuous.com ... looks like crap, tastes great, and look at all that good protein...)

10:30PM - 3 tbsp nat pb, 300/12/9/24

TOTALS - 1580/137/137/67
percent - 32/32/36

_ _ _


I've been high on total cals lately. Today that damn late night peanut butter got me. I'm a sucker for pb, oh man. I want to be getting around 1400 cals per day. I think it's all in the peanut butter. But that tuna and cottage cheese mix.. wow! Will definitely be having a lot more of that, I recommend it to all!

Back workout today: hit 6 sets (3 different grips) of 6 pull-ups, no weight assist! BAM! Well the last 2 sets were about 5 and 1/2 reps. But it was my first time hitting those at full body weight so I'm stoked.. Trying to work my way up to a few sets of 8-10 reps.

 

[miz L]

1/24/05

9:00AM - 1/3 c oatmeal, 1 c skim milk, 1 tsp sugar, 200/13/34/2

9:30AM - lift: chest & multi-hip... new routine: 6 sets of 5 reps, 2 exercises. I'm gonna do this for about 4 weeks, see what happens. I got it from that one thread "How women should train"

10:30AM - 1/2 Naked Protein Zone shake, 210/17/27/4

12:00PM - bag of mixed nuts, 180/6/6/16

1:00PM - 1 banana, 120/1/25/1

2:00PM - cardio, 60 mins: running & soccer

4:30PM - 1/2 wheat roll, 5 slices turkey, 1/4 avocado, 400/34/44/14

6:00PM - 1 tbsp nat pb, 100/4/3/8

10:00PM - 1 can tuna, 1/2 c cottage cheese, 250/40/4/6
1 tsp pb, 30/1/1/3

TOTALS - 1490/116/144/54
percent - 31/38/31

 

[The Shadow]

are you cutitng??

gaining??


weight?

 

[miz L]

are you cutitng??

gaining??


weight?

I am trying to cut.
Three weeks ago I weighed about 130-132 lbs. Now I am 126-127.
Is it water? fat? muscle? I dont know.
I think my pics are showing some results...Some. Not where I want to be yet.
I'm not a plat and dont know how to post pics on EF, but I put a couple of them up on Yahoo:

http://pg.photos.yahoo.com/ph/miz_l_55/my_photos

What do you think?