Mommalu's Transfirmation Journal

[ironwings]

Still looking awesome! Those weights are increasing - I love it!

 

[mommalu]

Still looking awesome! Those weights are increasing - I love it!

Yes~ I love it as well!! I'm so glad I started a journal and keep track of my lifts, because I look back every week and try to see if I can increase by 5. If not, I'll try the following week. But I have noticed my DB bench press is strong!! I have no problem benching, sometimes it's getting the weights to the starting position that's a challenge (no spotter)
HOWEVER~ the gym across the highway from me(3 min away) opens up in the morning, so maybe I can find someone there I can have help me if needed.
Today~ Wednesday LEGS!!

Smith Maching squats 6x70 15x50 12x50 10x50
Sumo squats w/DB 16x30 12x40 12x40 12x40
Leg press(feet close together) 8x180 10x90 10x90 12x90
Step ups 16w/10#DB x2 12x15 10x15
Leg extention 10x80 12x70 14x60 14x50
Leg curl 14x50 12x50x2 10x50

30 Min on treadmill @3.2 9 incline
stretching

Meal 1 1½ scoops whey w/½ banana
Meal 2 1½ scoops whey w/5g glutamine
Meal 3 Turkey chili(no beans) w/½C brown rice & 1 tofurkey italian sausage link
Meal 4 Salad w/cottage cheese
Meal 5 Chicken, broccoli, mushrooms stir fried over Romaine lettuce
Meal 6 1oz raw almonds

I now plan on doing xtra cardio in T-TH. Would it best to do HIIT or fasted cardio? I know you ladies will give me the best advice. I'll be getting up and heading right to the gym on cardio days.

 

[*ebony*]

Yes~ I love it as well!! I'm so glad I started a journal and keep track of my lifts, because I look back every week and try to see if I can increase by 5. If not, I'll try the following week. But I have noticed my DB bench press is strong!! I have no problem benching, sometimes it's getting the weights to the starting position that's a challenge (no spotter)
HOWEVER~ the gym across the highway from me(3 min away) opens up in the morning, so maybe I can find someone there I can have help me if needed.
Today~ Wednesday LEGS!!

Smith Maching squats 6x70 15x50 12x50 10x50
Sumo squats w/DB 16x30 12x40 12x40 12x40
Leg press(feet close together) 8x180 10x90 10x90 12x90
Step ups 16w/10#DB x2 12x15 10x15
Leg extention 10x80 12x70 14x60 14x50
Leg curl 14x50 12x50x2 10x50

30 Min on treadmill @3.2 9 incline
stretching

Meal 1 1½ scoops whey w/½ banana
Meal 2 1½ scoops whey w/5g glutamine
Meal 3 Turkey chili(no beans) w/½C brown rice & 1 tofurkey italian sausage link
Meal 4 Salad w/cottage cheese
Meal 5 Chicken, broccoli, mushrooms stir fried over Romaine lettuce
Meal 6 1oz raw almonds

I now plan on doing xtra cardio in T-TH. Would it best to do HIIT or fasted cardio? I know you ladies will give me the best advice. I'll be getting up and heading right to the gym on cardio days.

well, when i started i did fasted cardio every morning and worked great i think. but you already workout in the AM. i think a mini session of HIIT in the afternoon/evening will keep that metabolism up and going. plus it will beat fatigue and revive you.

 

[mommalu]

well, when i started i did fasted cardio every morning and worked great i think. but you already workout in the AM. i think a mini session of HIIT in the afternoon/evening will keep that metabolism up and going. plus it will beat fatigue and revive you.

Currently I'm only going M-W-F and lifting first/cardio last. I "have" to do my workouts in the morning because this is when I have "my time" I don't get done with work till 5:30 6 and then it's home for dinner and some chores if need be. I know I wouldn't go afterwork anyways...too many ppl.
Since I stopped drinking coffee, I don't have that fatigue feeling anymore. I am tired by 8pm though

 

[mommalu]

Thursday~ Cardio

40 min run @ 5mph
20 min walk @3.2 3% incline

Felt GREAT!!

Have a GREAT day!!

 

[ironwings]

HIIT or Fasted cardio? Which do you prefer? Both can be very effective. Ideally you would do some fasted cardio on your "off" days and HIIT after your weights. If you have to chose - HIIT.

I noticed your strength on your hamstring curls and extensions is high compared to the weight for squats and leg press. Remind me again what type of equipment you use - machines or hammer strength. Do you find the compound movements more difficult then isolation for legs?

BTW - I like seeing the jump rope warm up!

 

[mommalu]

HIIT or Fasted cardio? Which do you prefer? Both can be very effective. Ideally you would do some fasted cardio on your "off" days and HIIT after your weights. If you have to chose - HIIT.

I noticed your strength on your hamstring curls and extensions is high compared to the weight for squats and leg press. Remind me again what type of equipment you use - machines or hammer strength. Do you find the compound movements more difficult then isolation for legs?

BTW - I like seeing the jump rope warm up!

Good Morning IW~
My am cardio was fasted. I do plan on doing this on T-TH unless people here suggest otherwise. I'm hear to learn from all you experts...
As for my weight training, I guess I didn't really have a program to go by. I just picked some exercises and started doing them. I am open for anyone willing to write me a M-W-F workout routine.(which I would absolutely LOVE)
I have not done a squat using just the bar & weights. I have only used the Smith Machine.
I find that the bar on my back is very painful(I may have it in the wrong place) and I even use a foam pad. I would LOVE to learn how to do Squats/Deadlifts so I am using more compound muscles and achieving more during my workouts.
Now that the gym near me is open, I may hire a personal trainer for a few sessions to learn these lifts. I try to do mainly "free weights". With the exception of a few of my leg exercises.
I also do allot of walking lunges/step ups on leg days.
I appreciate everyones imput and willing to help. So throw whatever advise/workouts you have at me and I'll run with it!!

 

[mommalu]

Friday Feb 6th Shoulders/Back
2 min warm up jump rope
DB shoulder press 10x15 12x15 4x30 4x30 7x25 7x25 10x20
upright row 13x25 6x easy bar + 2 10'sx2(how much does this bar weigh)
Front raise 10x10 12x10 8x15 10x10
Lateral raise 10x10 12x15 12x15
Cable rope rear delt row 10x20 12x25 12x25 6x30
close grip front lateral pulldown 12x70 12x70 10x75 10x75
One arm DB row 8x25 10x25 8x30 8x30

20 Min HIIT 3mph walk/8.5 mph run
stretching

Meal 1 pancake
Meal 2 protein shake w/glutamine
Meal 3 2 slices ww bread w/anpb
Meal 4 broccoli w/pork tenderloin
Meal 5 cantaloupe

 

[mommalu]

Happy Monday!!

Workouts are going great!! I did take the weekend off but was back at it this morning for Chest & Tri's

Smith Machine bench press 15x20 8x40 6x50
DB Bench press 4x30 8x25 6x25
DB flys 16x15 8x20 8x20 6x20
Cable crossovers 10x15 10x15 8x15 4x20
Pushups 10(on my knees) 9 using the grips 7 w/grips 5w/grips
Bench Dips 15 12w/10# plate X2 10
V-bar Tricep extention 20x25 10x35 12x40 4x42½

20Min HIIT 3.2 walk for 90 sec /9mph run for 40sec
I as also able to do ONE dip today

Meal 1(preworkout) protein shake
Meal 2(post workout) protein shake w/5g glutamine
Meal 3 Pancake
Meal 4 Huge salad w/HB egg whites, salmon, cottage cheese, FF dressing
Meal 5 cantaloupe
Meal 6 spinach, chicken tofu soup w/salad
(snack) beef jerky
Water...96oz

 

[Thandie]

Happy Monday!!

Workouts are going great!! I did take the weekend off but was back at it this morning for Chest & Tri's

Smith Machine bench press 15x20 8x40 6x50
DB Bench press 4x30 8x25 6x25
DB flys 16x15 8x20 8x20 6x20
Cable crossovers 10x15 10x15 8x15 4x20
Pushups 10(on my knees) 9 using the grips 7 w/grips 5w/grips
Bench Dips 15 12w/10# plate X2 10
V-bar Tricep extention 20x25 10x35 12x40 4x42½

20Min HIIT 3.2 walk for 90 sec /9mph run for 40sec
I as also able to do ONE dip today

Meal 1(preworkout) protein shake
Meal 2(post workout) protein shake w/5g glutamine
Meal 3 Pancake
Meal 4 Huge salad w/HB egg whites, salmon, cottage cheese, FF dressing
Meal 5 cantaloupe
Meal 6 spinach, chicken tofu soup w/salad
(snack) beef jerky
Water...96oz

I don't know you, but I love those cable cross over.
Awesome on the dip!!