Ready for a Challenge

sara · 07-01-2004, 10:59 AM

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

Jill · 07-01-2004, 12:21 PM

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.

PreMier · 07-01-2004, 04:22 PM

Yay! Sara is back!

sara · 07-01-2004, 09:08 PM

Thanks Jill

Thanks PreMier

sara · 07-04-2004, 05:20 PM

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

austinite · 07-04-2004, 06:10 PM

Quote:

Originally Posted by sara

Sunday 7/4/04

Back/Biceps

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

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

sara · 07-04-2004, 06:14 PM

Quote:

Originally Posted by austinite

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

No, I'm using this machine for pullups

http://www.exrx.net/WeightExercises/.../AsPullup.html

austinite · 07-04-2004, 07:00 PM

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

sara · 07-04-2004, 07:04 PM

Thanks

sara · 07-05-2004, 11:41 PM

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)

sara · 07-05-2004, 11:42 PM

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)

sara · 07-05-2004, 11:42 PM

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)

sara · 07-05-2004, 11:43 PM

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)

sara · 07-05-2004, 11:43 PM

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)

Jill · 07-06-2004, 07:24 AM

Meals are looking fab darlin!!

Keep it up. Glad to see you back.

sara · 07-06-2004, 01:51 PM

Quote:

Originally Posted by Jill

Meals are looking fab darlin!!

Keep it up. Glad to see you back.

Thanks Jilly

sara · 07-06-2004, 02:07 PM

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

sara · 07-06-2004, 11:09 PM

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)

Veggies: Lots Cucumbers, Lettuce
Green Tea
(?P, ?F)

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

oaktownboy · 07-06-2004, 11:31 PM

how ya doing sara?

sara · 07-06-2004, 11:39 PM

Quote:

Originally Posted by oaktownboy

how ya doing sara?

I'm learning to control myself by myself

Thanks for stopping by

sara · 07-08-2004, 12:05 PM

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)

sara · 07-08-2004, 08:36 PM

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

Jill · 07-08-2004, 08:40 PM

Pretty good workout Sara, Im impressed.

sara · 07-08-2004, 08:45 PM

Quote:

Originally Posted by Jill

Pretty good workout Sara, Im impressed.

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

sara · 07-08-2004, 10:51 PM

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)

07-01-2004, 10:59 AM	#1
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	Ready for a Challenge BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com 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
	www.metzgerbodies.net www.myspace.com/smbdybldr

07-01-2004, 04:22 PM	#3
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,013 Photos: 1	Yay! Sara is back!
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

07-01-2004, 09:08 PM	#4
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	Thanks Jill Thanks PreMier
	www.metzgerbodies.net www.myspace.com/smbdybldr

07-04-2004, 05:20 PM	#5
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	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
	www.metzgerbodies.net www.myspace.com/smbdybldr

07-04-2004, 07:04 PM	#9
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	Thanks
	www.metzgerbodies.net www.myspace.com/smbdybldr

07-01-2004, 12:21 PM	#2
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	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.

07-04-2004, 07:00 PM	#8
austinite right-wing conspirator Join Date: Oct 2001 Location: DC Area Posts: 432 Photos: 4	Okay, that's cool. Keep up the good work!

07-05-2004, 11:41 PM	#10
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	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)*
	www.metzgerbodies.net www.myspace.com/smbdybldr

07-05-2004, 11:42 PM	#11
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	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)*
	www.metzgerbodies.net www.myspace.com/smbdybldr

07-05-2004, 11:43 PM	#13
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	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)*
	www.metzgerbodies.net www.myspace.com/smbdybldr

07-06-2004, 07:24 AM	#15
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Meals are looking fab darlin!! Keep it up. Glad to see you back.

07-06-2004, 02:07 PM	#17
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	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
	www.metzgerbodies.net www.myspace.com/smbdybldr

07-06-2004, 11:09 PM	#18
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	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) Veggies: Lots Cucumbers, Lettuce Green Tea *(?P, ?F)* Meal 6 ½ Scoop Whey Protein 1 Egg White *(16P, 0.75F)*
	www.metzgerbodies.net www.myspace.com/smbdybldr

07-06-2004, 11:31 PM	#19
oaktownboy DEFINITION OF R@B Join Date: Jun 2003 Location: smog and fog Posts: 4,368	how ya doing sara?
	Chuck Norris once lost his keys and couldn't remember where he put them. So he tortured himself for half an hour until he gave up their location.

07-08-2004, 12:05 PM	#21
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	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)
	www.metzgerbodies.net www.myspace.com/smbdybldr

07-08-2004, 08:36 PM	#22
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	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
	www.metzgerbodies.net www.myspace.com/smbdybldr

07-08-2004, 08:40 PM	#23
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Pretty good workout Sara, Im impressed.

07-08-2004, 10:51 PM	#25
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	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)
	www.metzgerbodies.net www.myspace.com/smbdybldr