Ready for a Challenge

Thursday 7/1/04

Chest/Triceps

Flat DB Press
Warm Up Sets: 17.5/12, 17.5/12
Working Sets: 20/10, 22.5/8, 25/6, 25/5

Incline DB Press 20/10, 22.5/9, 22.5/7, 22.5/6, 22.5/6

Incline DB Flyes 17.5/12, 20/8, 20/6, 20/7, 20/7

Cable Cross Overs 15/12, 15/12, 15/12, 15/12

Seated Dip Machine 120/12, 135/12, 150/9, 150/7, 150/9

Rope Press Down 50/10, 50/9, 50/10, 50/8, 50/8

Seated DB Extensions 17.5/10, 17.5/6, 17.5/10, 17.5/9, 17.5/8

Dips (Body Weight) 7, 8, 7

Glad to see you finally back!!!!;)

Weights are looking good, nice and heavy! I actually do very light weights with all my bodyparts, and high reps now, focusing on perfect form and really tearing my muscles. I look like a weakling, but I dont care Im training my muscles not my ego.:)

Yay! Sara is back!

Thanks Jill :kiss:
Thanks PreMier ;)

Sunday 7/4/04

Back/Biceps

Pullups 70/12, 65/6, 65/6, 65/6 (the less weight the harder)

Wide grip Cable Pulldown 65/12, 70/8, 70/6, 70/6, 70/5

One Arm DB Row 25/10, 25/10, 27.5/8, 27.5/7

Iso Lateral Front Lat Pulldown Machine 50/12, 60/12, 60/9, 65/8, 65/7

BB Shrugs 65/12, 70/9, 70/8, 70/7

DB Dlet Flyes (laying on bench) 8/12, 10/9, 10/8

BB Curls 35/10, 35/10, 35/9, 35/6, 35/7

Seated Incline Alternating DB Curls 15/10, 15/8, 15/8, 15/7

Standing on one leg DB Curls 15/7, 15/7, 15/7, 15/6

Quote:

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Originally Posted by sara

Sunday 7/4/04

Back/Biceps

Pullups 70/12, 65/6, 65/6, 65/6 (the less weight the harder)

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Wow, you are doing 12 pullups with a 70 lb dumbell?

Quote:

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Originally Posted by austinite

Wow, you are doing 12 pullups with a 70 lb dumbell?

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No, I'm using this machine for pullups :p
http://www.exrx.net/WeightExercises/.../AsPullup.html

Okay, that's cool. Keep up the good work!

Thanks :)

07/01

ONE
1/2 Cup Oats (measured dry)
1/2 Cup Egg Whites
1 Whole Egg
Coffee
(23, 8F)

TWO PWO
1 Scoop Whey Protein
1/2 TBSP Flax Oil
1/2 Peach
(22P, 8.5F)

THREE
4 oz. Pork
1 TBSP Olive Oil
Veggies: 1 Cup Spinach, 3/4 Cup Okra w. Amino Acid and Spices
Coffee
(22P, 16F)

FOUR
1 Scoop Whey Protein
1/2 TBSP Flax Oil
5 Strawberries
(22P, 8.5F)

FIVE
1 Chicken Drum
1 3/4 Cup Lettuce, 1 Cup Cucumber w. ACV & Spices
(14P, 6F)

SIX
2 oz. Pork
1 Egg White
2 Fish Oil Cap
(14P, 3F)

07/02

ONE
1/2 Cup Oatmeal (mesaured dry)
1/2 Cup Egg Whites
1 Whole Egg
Cinnamon
Coffee
(23P, 8F)

TWO
1 Can Sardines
1/2 TBSP Olive Oil
Veggies: 4 oz. Cucumbers, Lots Lettuce
Coffee
(20P, 12F)

THREE
1 Scoop Whey Protein
1/2 Peach
1/2 TBSP Flax Oil
(22P, 8.5F)

FOUR
1/4 Cup Canned Tuna
1 Whole Egg
Veggies: 1/2 Cup Spinach, Lettuce w. Spices
(19P, 5.5F)

FIVE
1/3 Cup Tuna
2 tsp. Flax Oil
Veggies: ~ 2-3 oz. Cucumbers
Green Tea
(19P, 11.5F)

07/03

ONE
1/2 Cup Oats (measured dry)
1/2 Cup Egg Whites
1 Whole Egg/ Cinnamon
Coffee
(23P, 8F)

TWO
1 Scoop Whey Protein
1/2 Peach
1/2 TBSP Flax Oil
(22P, 8.5F)

THREE
1/3 Cup Canned Tuna
1 TBSP Olive Oil
Veggies: 1 Cup Spinach, 3/4 Cup Okra w. ACV
Coffee
(19P, 14.75F)

FOUR
1/4 Cup Canned Tuna
1 Whole Egg
1 Egg White
Veggies: 2 oz. Onions, ~ 2 oz. Cucumbers, 1/4 Cup Parsley
Green Tea
(23P, 5.5F)

FIVE
5 oz. Salmon (measured Raw)
Green Tea
(28P, 9F)

07/04

Meal 1
½ cup Oatmeal
½ cup egg whites
1 whole egg /cinnamon
coffee
(23P, 8F)

Meal 2 PWO
1 Scoop whey protein
½ Peach
½ TBSP Flax Oil
Coffee
(22P, 8.5F)

Meal 3
3 oz. Chicken
2 tsp. Olive Oil
Veggies: 1 Cup Spinach, ¾ Cup Okra w. Spices
(23P, 13.76F)

Meal 4
3 oz. Chicken
2 Fish Oil Cap
Veggies: Lots Lettuce, ~ 3 oz. Cucumbers
(23P, ~ 6F)

Meal 5
~3 oz. X-tra Lean Ground Beef
~ 3.5 oz. Cucumbers
Green Tea
(17P, 8F)

07/05

ONE
1/3 Cup Oats
2 TBSP Flax Seed Meal
1/2 Cup Egg Whites
1 Egg White/ Cinnamon
Coffee
(25P, 6.5F)

TWO
1 Scoop Whey Protein
1/2 Peach
1/2 TBSP Flax Oil
Green Tea
(22P, 8.5F)

THREE
2 Chicken Drum
Veggies: 1 Cup Broccoli, 1 Cup Lettuce w. ACV
Coffee
(28P, ~ 12F)

FOUR
3 oz. X-tra Lean Beef
Veggies: 1 Cup Lettuce, ~ 4 oz. Cucumbers
Green Tea
(17P, ~ 8F)

FIVE
2 Whole Eggs
1 Egg White
Veggies: ~ 6 oz. Cucumbers, Lots Lettuce
(15P, 10F)

Meals are looking fab darlin!!:thumb: Keep it up. Glad to see you back.:D

Quote:

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Originally Posted by Jill

Meals are looking fab darlin!!:thumb: Keep it up. Glad to see you back.:D

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Thanks Jilly :cool:

Tuesday 7/6/04

Shoulders

Seated DB Shoulder Press 20/8, 20/7, 20/6, 20/5

EZ Bar Upright Row 35/11, 40/7, 40/6, 40/7

DB Side Raises:
Set 1 --> 12.5/12, 10/10, 5/12
Set 2--> 12.5/11, 10/9, 8/12
Set 3--> 12.5/10, 10/6, 8/8
Set 4--> 12.5/9, 10/6, 8/8

DB Front Raise 10/12, 15/7, 15/7

7/6

Meal 1
½ Cup Oats
½ Cup Egg Whites
1 Whole Egg /Cinnamon
Coffee
(23P, 8F)

Meal 2 PWO
1 Scoop Whey Protein
½ Nectarine ( I thought it was peach)
½ TBSP Flax Oil
(22P, 7.5F)

Meal 3
4 oz. Pork
1 TBSP Olive Oil
Veggies: ~ 1 Cup Broccoli, Lots Lettuce w. ACV & Spices
(22P, 16F)

Meal 4
½ Scoop Whey Protein
½ Peach
½ TBSP Flax Oil
Coffee
(12.5P, 7.75F)

Meal 5
3 oz. Pork
~ Mom Chicken with oil (not sure the amount) :shrug:
Veggies: Lots Cucumbers, Lettuce
Green Tea
(?P, ?F)

Meal 6
½ Scoop Whey Protein
1 Egg White
(16P, 0.75F)

how ya doing sara?

Quote:

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Originally Posted by oaktownboy

how ya doing sara?

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I'm learning to control myself by myself :cool:
Thanks for stopping by ;)

7/7/04

Meal 1
1/3 cup Oats
2 TBSP Flaxseed Meal
½ Scoop Whey Protein
1 Egg White/Cinnamon
Coffee
(22P, 7.25F)

Meal 2
4 oz. Salmon
Veggies: Green Beans, Lettuce, Cucumbers
Green Tea
(22P, 8F)

Meal 3
½ Scoop Whey Protein
½ Peach
2 tsp. Flax Oil
(12.5P, 11.5F)

Meal 4
4 oz. Salmon
Veggies: Lots Cucumbers, Lettuce, w. ACV & Amino Acid
(22P, 8F)

~ Coffee

Meal 5
1 Scoop Whey Protein
½ TBSP Flax Oil
(22P, 8.5F)

Meal 6
2 Whole Eggs
(12P, 10F)

Thursday 7/8/04

Chest/Triceps

Flat DB Press
Warm up Sets: 17.5/12, 17.5/12
Working Sets: 22.5/10, 22.5/9, 22.5/8, 22.5/7, 22.5/6

Incline DB Press 20/12, 22.5/10, 25/7, 25/5, 25/5

1 Set (Trial) Decline DB Flyes 15/12

Incline DB Flyes 17.5/12, 20/9, 20/7, 20/5

Cable Crossovers 15/12, 20/10, 20/9

Seated Lever Dip 105/12, 120/12, 120/12

Cable Pushdown 50/12, 50/8, 50/6, 50/5, 50/6

Seated DB Extension 17.5/8, 17.5/6, 17.5/7, 17.5/5

Bench Dips (Body Weight) 9, 12, 11

Pretty good workout Sara, Im impressed. :thumbs:

Quote:

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Originally Posted by Jill

Pretty good workout Sara, Im impressed. :thumbs:

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Thanks sweetie :)
I was impressed with my workout this morning too! since I had no energy to get out of bed starting some cramps..
I will try to do much better next time ;)

7/8/04

Meal 1
½ Cup Oats
2 Whole Eggs
¼ Cup Egg whites/ Cinnamon
Coffee
(23P, 13F)

Meal 2 PWO
1 Scoop Whey Protein
½ Peach
1 ½ tsp. Flax Oil
(22P, ~10F)

Meal 3
4 oz. Pork
1 TBSP Olive Oil
Veggies: 1 Cup Spinach, ¾ Cup Okra w. Amino Acid & Spices
Coffee
(22P, 16F)

Meal 4
1 Scoop Whey Protein
½ Peach
½ TBSP Flax Oil
(22P, 8.5F)

Meal 5
1 Chicken Drum
Veggies: Broccoli, Lots Cucumbers w. garlic powder
Green Tea w. Black Tea
(14P, 6F)

Meal 6
3 oz. Lean Beef
2 Fish Oil Cap
Veggies:Lots Lettuce and Cucumbers
(17P, 10F)

Quote:

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Originally Posted by sara

Thanks sweetie :)
since I had no energy to get out of bed starting some cramps..

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cramps from what? stomach problems?

Quote:

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Originally Posted by oaktownboy

cramps from what? stomach problems?

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Yes

This is so gross.. but I'm going to try this cleansing

http://blessedherbs.com/mucoid.html

:barf: Sara, you need to place a warning on that link :shake:

Don't believe everything you read ;)

Quote:

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Originally Posted by Jodi

:barf: Sara, you need to place a warning on that link :shake:

Don't believe everything you read ;)

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My friend and I called them so many times.. asking them questions about the cleansing and what we allowed to do

The manual kit shows everything in detail http://blessedherbs.com/colonguide.pdf

I'm just paranoid of having too much organic apple juice.. (all that sugar!!!)