Mommalu's Transfirmation Journal

[mommalu]

Wednesday Dec 24th
LEGS
Walking Lunges w/15# weights 3 sets
Smith Machine Squats 10x50 10x50 10x50
Weighted Squats w/25# plate 15 15 12
Seated calf raises 20x20 3 sets
Leg extention 15x50 15x50 12x50
Leg curl 10x65 15x50 10x50
Seated Leg curl 15x30 9x40 12x30

30 min run on the treadmill
Abs/stretching
594 calories

Meal 1 oatmeal w/protein powder
Meal 2 1 scoop whey w/creadrive & glutamine w/mixed berries
Meal 3 3 egg whites w/ground turkey in a multi grain wrap
Meal 4 1/2C brown rice w/grilled veggies cottage cheese
Meal 5 Duck Nappa & shrimp soup

Merry Christmas

 

[Thandie]

Wednesday Dec 24th
LEGS
Walking Lunges w/15# weights 3 sets
Smith Machine Squats 10x50 10x50 10x50
Weighted Squats w/25# plate 15 15 12
Seated calf raises 20x20 3 sets
Leg extention 15x50 15x50 12x50
Leg curl 10x65 15x50 10x50
Seated Leg curl 15x30 9x40 12x30

30 min run on the treadmill
Abs/stretching
594 calories

Meal 1 oatmeal w/protein powder
Meal 2 1 scoop whey w/creadrive & glutamine w/mixed berries
Meal 3 3 egg whites w/ground turkey in a multi grain wrap
Meal 4 1/2C brown rice w/grilled veggies cottage cheese
Meal 5 Duck Nappa & shrimp soup

Merry Christmas

Very nice Mommalu!
If you want to do 2 exercises for hamstring, do leg curls and dead lift stiff leg. The dead lift will strech the hamstring.

Merry Christmas..

 

[mommalu]

Very nice Mommalu!
If you want to do 2 exercises for hamstring, do leg curls and dead lift stiff leg. The dead lift will strech the hamstring.

Merry Christmas..

I need to learn how to do this properly so I don't hurt myself.
I think I'll grab the personal trainer next time he's free. I've wanted to learn to do this for sometime now. Thanks for the tip.
I was really surprised that I was able to run the full 30 min non stop. It felt so so good.
After tomorrow~ I may have to run for an hour
Tomorrow I'm having a cheat day!!(I deserve it)

 

[Thandie]

I need to learn how to do this properly so I don't hurt myself.
I think I'll grab the personal trainer next time he's free. I've wanted to learn to do this for sometime now. Thanks for the tip.
I was really surprised that I was able to run the full 30 min non stop. It felt so so good.
After tomorrow~ I may have to run for an hour
Tomorrow I'm having a cheat day!!(I deserve it)

You certainly deserve a cheat meal!
Mommalu, I suggest might be best to run 30-45 minutes. When you do cardio for an hour you'll start burning those well earned muscles. For those people who might be difficult to lose weight may not be an issue, but I suspect you're not one of them.
Enjoy your cheat!

 

[mommalu]

Merry Christmas!!
Today was my cheat meal and yes... I did eat. That's okay though because tomorrow at 5:15am I'll be back in the gym working hard.
I;ll keep my cardio down to 30 min because I do NOT want to lose those hard earned muscles. That's forsure.
Hope you all had an awesome night.

 

[mommalu]

PS - I am thinkin that if you feel strong enough to run then maybe you are strong enough to get into the water? ...just a little something to keep tucked safely in the back of your head.

As in swimming??
Or my water intake??

 

[Thandie]

Good for you MommaLu!!! Keep up the good work and you will see, that consistency is the key. You will reach your goals... one day at a time.

And not to steal your thunder Momma, but I want to acknowledge (again) how invaluable Thandie is to us all. She gives a lot of her time and herself to help the members of the board. We would be lost without her.

Thank you BkM; you're very kind!

 

[mommalu]

Friday Dec 26th
Shoulders/Bi's
DB shoulder press 8x25 7x25 7x25
Front DB raise 15x10 8x12½ 10x10
Side DB raise 10x10 10x10 10x10
Midpoints 15x10 12x10 12x10
Standing BB bicep curl 10x40 6x40 12x30
Preacher curl 8x20(smith machine) 6xbar(free) 6xbar
Concentration curl 12x12½ 12x12½ 8x15
Seated DB curls 9x12½ 10x12½ 8x12½

20 min treadmill (10 min run/10 min @15% incline @ 3.5mph
Meals sucked today because we started inventory at work and also
it was very busy with returns.
Meal 1 protein shake w/skim milk
Meal 2 ANPB on multi grain bread
Meal 3 grilled checken breast, brussel sprouts,sweet potato, cottage cheese
Meal 4 2 pieces string cheese
Meal 5 nappa & shrimp

Rest day Saturday/Sunday(inventory at work)

 

[mommalu]

Monday Dec 29th
Chest/Tri's
DB Bench press (warm ups w/12½) 8x30 6x30 6x25 6x25
DB Fly's 8x15 8x15 6x15
Pushups 25 20 15
Cable crossovers 10x15 10x10 10x15
Dips between 2 benches 15 12 8w/15# weight on lap
Kickbacks 12x15 10x15 10x15
skull crushers 8x30 10x30 7x30
tricep extentions(v-bar) 12x25 12x30 6x35

15 min run on treadmill/15 min walk @ 12%incline 4mph
Abs/stretching

Meal 1 oatmeal w/1 scoop protein powder
creadrive/glutamine(PWO)
Meal 2 3 egg whites, 1 oz blue cheese 2 oz ground turkey made into an omelet
and wrapped up in a multigrain flatout w/fresh spinach
Meal 3(don't yell at me) Protein bar
Meal 4(lunch) http://i19.photobucket.com/albums/b181/mcldml811/tunabokchoy.jpg
w/sweet potato
Meal 5(not sure yet as I will be at work till 9pm tonight)
so far 96oz water

 

[needtogetaas]

Monday Dec 29th
Chest/Tri's
DB Bench press (warm ups w/12½) 8x30 6x30 6x25 6x25
DB Fly's 8x15 8x15 6x15
Pushups 25 20 15
Cable crossovers 10x15 10x10 10x15
Dips between 2 benches 15 12 8w/15# weight on lap
Kickbacks 12x15 10x15 10x15
skull crushers 8x30 10x30 7x30
tricep extentions(v-bar) 12x25 12x30 6x35

15 min run on treadmill/15 min walk @ 12%incline 4mph
Abs/stretching

Meal 1 oatmeal w/1 scoop protein powder
creadrive/glutamine(PWO)
Meal 2 3 egg whites, 1 oz blue cheese 2 oz ground turkey made into an omelet
and wrapped up in a multigrain flatout w/fresh spinach
Meal 3(don't yell at me) Protein bar
Meal 4(lunch) http://i19.photobucket.com/albums/b181/mcldml811/tunabokchoy.jpg
w/sweet potato
Meal 5(not sure yet as I will be at work till 9pm tonight)
so far 96oz water

look into these bars if you want a good healthy bar. 100% natural unlike all the crap bars on the market. Better Protein Bars - Better Protein Bars - Better Protein Bars - Bodybuilding supplements|nutritional supplements|fat burners|whey protein| buy them here <--- and read more about them here
http://www.elitefitness.com/forum/anabolic-steroids/needto-your-new-protein-bars-shit-630879.html

They are a lot better for you.