Mommalu's Transfirmation Journal

[ironwings]

Wait a sec? is there some pic I am missing out on? don't hold out on old needto here.

Her avi silly - hot

 

[Thandie]

I've added 2 before pictures.

WE need some new pictures, Momma!

 

[mommalu]

Friday Jan 9th 2009

Didn't feel very well this morning but thought I'd still try and workout.
Yeah right.....
I was weak...no energy and couldn't lift what I have been lifting. I was bummed.
I did manage to walk 45 min on the treadmill at 3mph with a 9% incline for 30 min and then 12% for 15 min.
Shoulders/Back/Bi's
DB Shoulder Press 3x30(blaa) 6x25 8x20(2 sets)
BB Upright row 10x30 10x30 10x30
Front raise 6x12½ 8x10 10x10 10x10
Side raise 10x10 10x10 10x10 8x7½
Midpoints 8x15 10x10 10x10
Widegrip lat pulldown 10x55 12x55 6x70
Bentover BB rows 15x40 10x50 10x50
DB one arm row 10x20 8x25 12x25
one arm cable row 12x20 12x20 12x20
Bi's I skipped as I had no energy left.

Meal 1 1 scoop whey w/½C oatmeal
Meal 2 1 scoop whey w/5g glutamine
Meal 3 4 egg whites rolled into a flatout light wrap
Meal 4 3.2oz cod w/zuchini
Meal 5 1 scoop whey
Meal 6 PIZZA(my first cheat meal in 5½ weeks)

 

[ironwings]

Friday Jan 9th 2009

Didn't feel very well this morning but thought I'd still try and workout.
Yeah right.....
I was weak...no energy and couldn't lift what I have been lifting. I was bummed.
I did manage to walk 45 min on the treadmill at 3mph with a 9% incline for 30 min and then 12% for 15 min.
Shoulders/Back/Bi's
DB Shoulder Press 3x30(blaa) 6x25 8x20(2 sets)
BB Upright row 10x30 10x30 10x30
Front raise 6x12½ 8x10 10x10 10x10
Side raise 10x10 10x10 10x10 8x7½
Midpoints 8x15 10x10 10x10
Widegrip lat pulldown 10x55 12x55 6x70
Bentover BB rows 15x40 10x50 10x50
DB one arm row 10x20 8x25 12x25
one arm cable row 12x20 12x20 12x20
Bi's I skipped as I had no energy left.

Meal 1 1 scoop whey w/½C oatmeal
Meal 2 1 scoop whey w/5g glutamine
Meal 3 4 egg whites rolled into a flatout light wrap
Meal 4 3.2oz cod w/zuchini
Meal 5 1 scoop whey
Meal 6 PIZZA(my first cheat meal in 5½ weeks)

You know you need more calories than that you silly thing. Oh I hope I didn't make you crave Pizza with all my crazy talk.

 

[Thandie]

Friday Jan 9th 2009

Didn't feel very well this morning but thought I'd still try and workout.
Yeah right.....
I was weak...no energy and couldn't lift what I have been lifting. I was bummed.
I did manage to walk 45 min on the treadmill at 3mph with a 9% incline for 30 min and then 12% for 15 min.
Shoulders/Back/Bi's
DB Shoulder Press 3x30(blaa) 6x25 8x20(2 sets)
BB Upright row 10x30 10x30 10x30
Front raise 6x12½ 8x10 10x10 10x10
Side raise 10x10 10x10 10x10 8x7½
Midpoints 8x15 10x10 10x10
Widegrip lat pulldown 10x55 12x55 6x70
Bentover BB rows 15x40 10x50 10x50
DB one arm row 10x20 8x25 12x25
one arm cable row 12x20 12x20 12x20
Bi's I skipped as I had no energy left.

Meal 1 1 scoop whey w/½C oatmeal
Meal 2 1 scoop whey w/5g glutamine
Meal 3 4 egg whites rolled into a flatout light wrap
Meal 4 3.2oz cod w/zuchini
Meal 5 1 scoop whey
Meal 6 PIZZA(my first cheat meal in 5½ weeks)

It's good you had a cheat while not feeling good. You deserve it!
Next time you don't feel good, just rest your body and you'll come back strong. I couple of days off will do you more for you then harm.

Did you not feel like eating whole food because you're not feeling good? That's a lot of whey..
I hope you're feeling better!

 

[mommalu]

You know you need more calories than that you silly thing. Oh I hope I didn't make you crave Pizza with all my crazy talk.

You know, there are 2 things I crave... one is pizza and the other is Pho
And I have had neither in a very long time so I felt it was time to have my cheat meal. You're pizza party also told me it was "ok" to have it(not a bad thing)
So now I just jump back on board and get back to business.
And normally I don't have that much whey. I always get my calories from whole foods. I LOVE to eat

 

[Thandie]

Ok you guys, enough with the pizza. Now I'm craving the damn thing and I CAN'T have it. 3 months to comp..

 

[mommalu]

Ok you guys, enough with the pizza. Now I'm craving the damn thing and I CAN'T have it. 3 months to comp..

Salmon & stir fried bok choy for dinner.
Might have to have a sweet potato because I only had oatmeal today.
Keep up the good work thandie!!

 

[mommalu]

Monday Jan 12th
Chest/Tri's
DB Bench press 15x22½ 12x25 8x30
DB Incline fly's 10x15 10x15 7x17½
Pushups 10 8 12(girly style on this one)
Skull Crushers 10x30 8x30 8x30
Reverse grip pulldown 20x20 10x25 12x25
Dips 9 15 12
Kickbacks 12x17½ 10x17½ 10x17½

20 min stationary bike
Abs/stretching

Meal 1 4egg whites, ½c oatmeal,2T ff ricotta cheese made into a pancake w/2T FF/SF syrup
Meal 2 1scoop vanilla whey, 5g glutamine, 1T ground flax
Meal 3 4 oz ground turkey,1 slice whole grain bread w/1T ANPB
Meal 4 Chicken breast, ½c wild rice w/shatake mushrooms, steamed broccoli
Meal 5 3oz smoked salmon (homemade)
Meal 6 1 scoop whey

Today I felt good. Lifted great and felt strong.
It's amazing how doing the DB bench press I can lift 30# no problem but during the Shoulder press, 30# is pretty heavy.

 

[mommalu]

Wednesday Jan 14th
LEGS
V-Squat (2 warm up sets) then 12x110 12x130 10x150
Weighted sumo squats w/25# plate 14 12 14 12
Leg Press 12x110 10x110 12x110
Leg curl 6x65 6x50 10x55
Leg extentions 12x60 12x65 12x65 13x50
Butt buster machine was sick

10 min on the crossramp/10 min stationary bike
Abs/stretching

Meal 1 4 egg whites, 1/4C non fat cottage cheese, ½c oatmeal, cinnamon made into a pancake w/1oz FF/SF syrup
Meal 2 2 scoops whey w/5g glutamine
Meal 3 ground turkey patty
meal 4 ANBP sandwich
Meal 5 steamed zucchini w/lean steak
Meal 6 ?

-6 below today.sunny but cold.
Hope you ladies are having an awesome week!!