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2005 Transformation
- Thread starter sara
- Start date
3/4/2005
Total: 1729
Fat: 40 357 21%
Sat: 6 50 3%
Poly: 2 17 1%
Mono: 3 28 2%
Carbs: 149 541 32%
Fiber: 14 0 0%
Protein: 192 766 46%
Alcohol: 0 0 0%
* Not including veggies
* 1 Cup Coffee & 1 Cup Black Tea (each w. stevia)
* Over 2 Gallons Water
Total: 1729
Fat: 40 357 21%
Sat: 6 50 3%
Poly: 2 17 1%
Mono: 3 28 2%
Carbs: 149 541 32%
Fiber: 14 0 0%
Protein: 192 766 46%
Alcohol: 0 0 0%
* Not including veggies
* 1 Cup Coffee & 1 Cup Black Tea (each w. stevia)
* Over 2 Gallons Water
Workout 3/5/2005
Back/Chest
(Super-sets)
WG Cable Pulldowns 90/12, 95/7, 95/5
DB Incline Press 27.5's/12, 30's/6, 30's/5
(Super-sets)
1 Arm DB Row 35/10, 35/9, 35/7
DB Incline Flyes 20's/12, 20's/8, 20's/9
(Super-sets)
Lever Seated High Row 45's/10, 45's/8, 45's/7
Incline Chest Machine Press 35's/12, 40's/6, 40's/4
(Super-sets)
Lever Reverse Flyes (Deltoids) 50/7, 50/7
Lever Flyes (Pectoral) 60/11, 60/8
ABS:
2 sets Leg raise w. crunches holding 8 lbs ball 25 reps, 20 reps
2 sets crunches on ball 50 reps, 25 reps
Back/Chest
(Super-sets)
WG Cable Pulldowns 90/12, 95/7, 95/5
DB Incline Press 27.5's/12, 30's/6, 30's/5
(Super-sets)
1 Arm DB Row 35/10, 35/9, 35/7
DB Incline Flyes 20's/12, 20's/8, 20's/9
(Super-sets)
Lever Seated High Row 45's/10, 45's/8, 45's/7
Incline Chest Machine Press 35's/12, 40's/6, 40's/4
(Super-sets)
Lever Reverse Flyes (Deltoids) 50/7, 50/7
Lever Flyes (Pectoral) 60/11, 60/8
ABS:
2 sets Leg raise w. crunches holding 8 lbs ball 25 reps, 20 reps
2 sets crunches on ball 50 reps, 25 reps
3/5/2005
Total: 1729
Fat: 40 357 21%
Sat: 6 50 3%
Poly: 2 17 1%
Mono: 3 28 2%
Carbs: 149 541 32%
Fiber: 14 0 0%
Protein: 192 766 46%
Alcohol: 0 0 0%
* Not including veggies
* 1 Cup Coffee & 1 Cup Black Tea (each w. stevia)
* Over 2 Gallons Water
Total: 1729
Fat: 40 357 21%
Sat: 6 50 3%
Poly: 2 17 1%
Mono: 3 28 2%
Carbs: 149 541 32%
Fiber: 14 0 0%
Protein: 192 766 46%
Alcohol: 0 0 0%
* Not including veggies
* 1 Cup Coffee & 1 Cup Black Tea (each w. stevia)
* Over 2 Gallons Water
Workout 3/6/2005
Biceps/Triceps
BB Curls 50/7, 50/6, 40/12
Cable Curls (Rope) 60/12, 65/9, 70/7
Alternating DB Curls 22.5's/10, 22.5's/10, 22.5's/8
DB Concentration Curls 12.5/15, 15/10
Reverse Cable Pulldowns 70/12, 70/11
Straight Cable Pulldowns (Rope) 70/6, 70/7
Cable Triceps extensions (kneeling down) 50/4, 40/12, 50/4, 40/12
DB Skull Crushers 10's/10, 10's/9, 10's/7
Legs & ABS
(Super-sets)
Legs Extension 90/10, 90/9, 90/9
Leg raise w. 8 lbs. medicine ball 25, 25, 19 (reps)
Biceps/Triceps
BB Curls 50/7, 50/6, 40/12
Cable Curls (Rope) 60/12, 65/9, 70/7
Alternating DB Curls 22.5's/10, 22.5's/10, 22.5's/8
DB Concentration Curls 12.5/15, 15/10
Reverse Cable Pulldowns 70/12, 70/11
Straight Cable Pulldowns (Rope) 70/6, 70/7
Cable Triceps extensions (kneeling down) 50/4, 40/12, 50/4, 40/12
DB Skull Crushers 10's/10, 10's/9, 10's/7
Legs & ABS
(Super-sets)
Legs Extension 90/10, 90/9, 90/9
Leg raise w. 8 lbs. medicine ball 25, 25, 19 (reps)
I'm not sure what to get 
http://www.vitacost.com/store/produ...?SKUNumber=027434002851&searchby=PN&bt=brands
http://www.vitacost.com/store/produ...?SKUNumber=027434003124&searchby=PN&bt=brands
Do I need daily two? or daily one?
http://www.vitacost.com/store/produ...?SKUNumber=027434002851&searchby=PN&bt=brands
http://www.vitacost.com/store/produ...?SKUNumber=027434003124&searchby=PN&bt=brands
Do I need daily two? or daily one?
3/6/2005
Total: 1729
Fat: 40 357 21%
Sat: 6 50 3%
Poly: 2 17 1%
Mono: 3 28 2%
Carbs: 149 541 32%
Fiber: 14 0 0%
Protein: 192 766 46%
Alcohol: 0 0 0%
* Not including veggies
* 1 Cup Coffee w. stevia
* Over 2 Gallons Water
Total: 1729
Fat: 40 357 21%
Sat: 6 50 3%
Poly: 2 17 1%
Mono: 3 28 2%
Carbs: 149 541 32%
Fiber: 14 0 0%
Protein: 192 766 46%
Alcohol: 0 0 0%
* Not including veggies
* 1 Cup Coffee w. stevia
* Over 2 Gallons Water
Workout 3/7/2005
Shoulders
DB Shoulder Press (seated) 25's/9, 25's/6, 22.5's/6, 22.5's/5
DB Lateral Raise (standing) 17.5's/12, 17.5's/8, 17.5's/8
Bent over Laterals (seated) 10's/12, 10's/11, 12.5's/7
DB Front Raise 17.5's/12, 20's/7, 20's/7
BB Upright Row 50/12, 50/8, 50/6
DB Shrugs 45's/12, 45's/10, 45's/9
Legs
Leg Curls 65/11, 65/8, 65/7
ABS
2 sets crunches on ball (50 reps each set)
Shoulders
DB Shoulder Press (seated) 25's/9, 25's/6, 22.5's/6, 22.5's/5
DB Lateral Raise (standing) 17.5's/12, 17.5's/8, 17.5's/8
Bent over Laterals (seated) 10's/12, 10's/11, 12.5's/7
DB Front Raise 17.5's/12, 20's/7, 20's/7
BB Upright Row 50/12, 50/8, 50/6
DB Shrugs 45's/12, 45's/10, 45's/9
Legs
Leg Curls 65/11, 65/8, 65/7
ABS
2 sets crunches on ball (50 reps each set)
3/7/2005
Total: 1729
Fat: 40 357 21%
Sat: 6 50 3%
Poly: 2 17 1%
Mono: 3 28 2%
Carbs: 149 541 32%
Fiber: 14 0 0%
Protein: 192 766 46%
Alcohol: 0 0 0%
* Not including veggies
* 1 Cup Coffee & 1 Cup Green Lemon Tea (each w. stevia)
* Over 2 Gallons Water
Starting tomorrow I will keep it 2 gallons or less
Total: 1729
Fat: 40 357 21%
Sat: 6 50 3%
Poly: 2 17 1%
Mono: 3 28 2%
Carbs: 149 541 32%
Fiber: 14 0 0%
Protein: 192 766 46%
Alcohol: 0 0 0%
* Not including veggies
* 1 Cup Coffee & 1 Cup Green Lemon Tea (each w. stevia)
* Over 2 Gallons Water
Starting tomorrow I will keep it 2 gallons or less
Hey Sara 
Hey Sara
Oh no, I am not healed yet of you posting that smile that I don´t like everywhere I went.du510 said:Hey Sara
Youre begging for it.Vieope said:Oh no, I am not healed yet of you posting that smile that I don´t like everywhere I went.
...... 
