2005 Transformation

[sara]

5/10/2005

Total: 1515
Fat: 32 284 20%
Sat: 3 23 2%
Poly: 2 17 1%
Mono: 3 28 2%
Carbs: 116 426 29%
Fiber: 9 0 0%
Protein: 185 739 51%
Alcohol: 0 0 0%

* Not counting veggies
* 1 Diet-Turbo Tea
* Coffee, stevia

 

[Rissole]

wait till he know that you are my new workout partner

Oh yeah.....

Hey Rissole
Is this really a good workout? so, I'm not overtraining??

Are you at failure on each set?? Do you get a spot for forced reps??
How long does your workout take??

 

[sara]

Oh yeah.....


Are you at failure on each set?? Do you get a spot for forced reps??
How long does your workout take??

Yes, I'm at failure on each set
What are forced reps?
workout take around 30-45 minutes.. Normally I don't wait for 1 minute rest interval and I just started to wait for 1 minute and start my next set

 

[LW83]

wait till he know that you are my new workout partner

 

[sara]

 

[Kracin]

Yes, I'm at failure on each set
What are forced reps?
workout take around 30-45 minutes.. Normally I don't wait for 1 minute rest interval and I just started to wait for 1 minute and start my next set

a forced rep is not being able to finish the rep on your own power and having a spotter help you finish it


sara your an animal when it comes to exercising

i think we are gonna have to have some kind of contest to see who gets to be your workout partner

 

[LW83]

 

[sara]

a forced rep is not being able to finish the rep on your own power and having a spotter help you finish it


sara your an animal when it comes to exercising

i think we are gonna have to have some kind of contest to see who gets to be your workout partner

I don't have a forced rep partner I just force myself to the last rep

I am not that strong.. you make me sound like a monster

 

[sara]

Workout 5/11/2005

Early in the morning......................................................
Cardio- 30 minutes ellpetical

Later in the day..............................................................
Shoulders/Traps

DB Shoulder Press (seated)
25's/9
25's/6
25's/5
25's/5

DB Lateral Raises
20's/9
20's/8
20's/7

DB Bent over Laterals (seated)
15's/10
15's/10
15's/9

DB Front Raises
17.5's/12
20's/9
20's/6

Cable Upright Rows
80/12
90/7
90/7

Rear Delt Flyes (machine)
45/12
50/7
50/7

DB Shrugs
47.5's/12
47.5's/9
47.5's/9
47.5's/7


Cardio- 30 minutes stepmill

 

[sara]

5/11/2005

Total: 1504
Fat: 31 281 19%
Sat: 3 23 2%
Poly: 2 17 1%
Mono: 3 28 2%
Carbs: 114 415 29%
Fiber: 10 0 0%
Protein: 187 748 52%
Alcohol: 0 0 0%

* Not counting veggies
* 1 Diet-Turbo Tea
* Chinese Flower (Green Tea) w. splenda

 

[sara]

5/12/2005

Total: 1305
Fat: 29 264 21%
Sat: 3 23 2%
Poly: 2 17 1%
Mono: 3 28 2%
Carbs: 72 255 20%
Fiber: 9 0 0%
Protein: 184 735 59%
Alcohol: 0 0 0%

* Not counting veggies
* 1 Diet-Turbo Tea
* Coffee, stevia

 

[sara]

5/12/2005

Early in the morning..................................................
Cardio- 30 minutes stepmill

Night......................................................................
Cardio- 30 minutes stepmill

 

[LW83]

YOu like that step mill

 

[Pylon]

Wow. How do you manage to keep up that level of work? I think I'd have to hire someone to carry me to the gym after all that. Well done!

 

[sara]

Wow. How do you manage to keep up that level of work? I think I'd have to hire someone to carry me to the gym after all that. Well done!

Hey Pylon, I manage my workout because I love it and enjoy every single second of it

YOu like that step mill

I just can't stand the boring treadmill

 

[sara]

5/13/2005

Early in the morning........................................................
Cardio- 50 minutes spin class

 

[sara]

5/13/2005

Total: 1305
Fat: 29 264 21%
Sat: 3 23 2%
Poly: 2 17 1%
Mono: 3 28 2%
Carbs: 72 255 20%
Fiber: 9 0 0%
Protein: 184 735 59%
Alcohol: 0 0 0%

* Not counting veggies
* 1 Diet-Turbo Tea
* Coffee, stevia

 

[oaktownboy]

sara you have to be one of the most dedicated girls in bodybuilding i have eva come across

 

[LW83]

I just can't stand the boring treadmill

I hear ya

 

[Kracin]

if you ever get bored of the stepmills... or just wear them down which is likely to happen first lol, you should try jumprope, i love it myself

 

[sara]

sara you have to be one of the most dedicated girls in bodybuilding i have eva come across

Me? Ya, sure

if you ever get bored of the stepmills... or just wear them down which is likely to happen first lol, you should try jumprope, i love it myself

I dunno how to jumprope
I won't get bored from the stepmill When I get back from Cali, I'm going to keep it between 2-3 times a week on the stepmill and 3 times spin class

 

[sara]

Workout 5/14/2005

Early in the morning...................................................
Arms

Warm-up sets:
Cable Pressdowns (rope)
40/15
DB Curls (alternating)
15's/15

Working-sets:
BB Curls
45/9
50/5
45/6
40/12

Hammer Curls (alternating)
22.5's/7
22.5's/7
22.5's/7

Cable Curls (rope)
80/6
80/6
70/9
70/7

Seated Biceps Machine
30/12
40/5

Cable Triceps Press downs (rope)
70/8
70/8
60/8
60/11

Cable Triceps Over-head extensions (standing)
40/5
30/7
30/10
30/8

CG Press (barbell)
40/8
40/10

DB Extensions (seated on ball)
20/12
22.5/10

Legs
Leg Curls
65/10
65/8
65/7
65/7

Later in the day.................................................................
Cardio- 40 minut

 

[sara]

5/14/2005

Total: 1297
Fat: 29 262 21%
Sat: 3 23 2%
Poly: 2 17 1%
Mono: 3 28 2%
Carbs: 73 259 21%
Fiber: 9 0 0%
Protein: 182 727 58%
Alcohol: 0 0 0%

* Not counting veggies
* Coffee, stevia

 

[LW83]

I dunno how to jumprope

I always thought girls were born with that skill!

 

[sara]

I always thought girls were born with that skill!

I'm not like any other girl

 

[sara]

Workout 5/15/2005

Early in the morning..............................................
Cardio- 30 minutes stepmill

Later in the day.......................................................
Chest

Flat DB Bench Press
30's/12
30's/10
30's/8
30's/6

DB Incline Press
27.5's/9
27.5's/7
27.5's/7
27.5's/7

DB Inclune Flyes
22.5's/6
22.5's/5
22.5's/6

Cable cross-overs
25/7
25/8
25/8

Pec-dec flyes
70/7
70/6
70/5

BB Incline Press
40/10
60/5
** wasn't planned in my routine

Cardio- 30 minutes stepmill

 

[sara]

5/15/2005

Total: 1234
Fat: 24 217 18%
Sat: 3 23 2%
Poly: 2 17 1%
Mono: 3 28 2%
Carbs: 59 221 19%
Fiber: 4 0 0%
Protein: 189 756 63%
Alcohol: 0 0 0

* Not counting veggies
* 1 Diet-Turbo Tea
* Coffee, stevia
* Green Lemon Tea

** my throat started to hurt today

 

[LW83]

Ut oh, sore throat.

Warm water and don't forget your superpaks

goin to bed early enough?

 

[sara]

Ut oh, sore throat.

Warm water and don't forget your superpaks

goin to bed early enough?

Yes.. I think I got it from my sister
Never skip a day without my super paks multi
I am going to bed now.. and hopefuly I will be ok tomorrow for the morning spin class

 

[LW83]

G'luck