GIRL POWER Transformation: Sarah!

[sarahalyse]

wow, at least the guy was honest enough to leave his info. most people in miami would have not done the same.

and 100% agree...people suck at driving!

[SnowFly]

Im glad somebody enjoys leg DOMS lol

Good job girl!

[gymgrrrl]

wow, at least the guy was honest enough to leave his info. most people in miami would have not done the same.

and 100% agree...people suck at driving!

Haha, yeah, most people here in so cal wouldnt either... found out this guy is from Arizona- that explains a lot! haha.

Im glad somebody enjoys leg DOMS lol

Good job girl!

Haha, it's a love-hate relationship.

[gymgrrrl]

Wednesday 7.18.07

Diet: 100% ON (Low Carb/Low Cal)
Training: Rest
Cardio: Rest
Sleep: 9.5hrs!
Water: 1/2Gal
Energy: Great

Thursday 7.19.07

Diet: 100% ON (Low Carb/Low cal)
Training: Rest
Cardio: Rest
Sleep: 6hrs
Water: Not enough
Energy: Average

Going to try to get in at least some yoga tonight. Cruz should be getting his rental car so I will be free to workout tomorrow!

[gymgrrrl]

THURSDAY - 7.19.07 -

Got a workout in yesterday! It was a pleasent surprise!

I did it at home, so I only had my 15# DBs available, but I could still feel the burn!

DLs- 3x12x30#
Sumo Squats- 3x12x30#
Walking Lunges- 3x20x30#
Flutter Kicks- 3x30sec
Calf Raises- 3x20
Jack Knifes- 20
Oblique Crunches- 20
Planks- 2x45s

CARDIO: 30min (5 warmup, 20 jog/run, 5 cooldown)

DIET: turned out not so great, not horrible, and not as bad as it *could* have been.

[gymgrrrl]

FRIDAY - 7.20.07 -

Diet: 100% ON - Oats in the AM, low carb rest of day
Training: REST
Cardio: Power walk 1mi
Sleep: 6hrs
Water: 1/2G
Energy: Average

I went to my apartment gym to do some walking/running. Originally planned on going 30-40min however when I got there I realized I didnt have headphones... only ended up power walking one mile I cant do cardio without some sort of intertainment!

Tomorrow my roommie moves in, so I have to wake up early and make sure all is ready for her. Then I'm gunna hit the gym for my final upper body workout and some cardio

[gymgrrrl]

SATURDAY!! - 7.21.07 -

Diet: 100% ON so far... Baby shower to go to tonight so I'm gunna try to stay as good as I can!

Training: ON - Upperbody #2

Incline DB Bench- 1x12x#20 DBs, 1x12x#25 DBs, 1x12x#30 DBs
Incline DB Flys- 1x12x#10 DBs, 2x12x#15DBs
Bent Over DB Row- 1x12x#20 DBs, 1x12x25# DBs, 1x12x#30 DBs
Bicep Curls- 3x12x#15 DBs
Hammer Curls- 3x12x#15 DBs

Cardio: 5min pre-lifting on stairmaster; 30min treadmill (20 running)
Sleep: 7hrs
Water: Not enough
Energy: Average

[pu12en12g]

Nice work !!

[gymgrrrl]

Week 2 Review:

Goals:
4 days cardio (30-40min)
2 Lower / 2 Upper Training sessions
Diet: Lower carb with the exception of oats in the AM
Water: 1/2-1G per day
Sleep: Aim for 6-7hrs
Add in 1-2 sessions of Yoga

Actual:
5 days cardio (30 min sessions)
2/ Lower/ 2 Upper Training sessions
Diet: Great with the exception of a binge Tuesday and not so great nutrition Thursday.
Water: Approx 1/2G per day
Sleep: avg 7hrs
No yoga

Weight: Still at 157 as of this AM

Plan / Goals for week 2:

*4 days cardio (30-40min)
*2 Lower / 2 Upper Training sessions
*Diet: Focus on NO BINGING
*Water: 1/2-1G per day
8Sleep: Aim for 6-7hrs
*Stretch

[gymgrrrl]

EDIT!!


Weight: 155.6


I weighed in this AM

[Sexyback]

great job Sarah!

[gymgrrrl]

Thanks girly!!



**4** people have asked me today: "Have you lost MORE weight? How are you doing it"


This makes me smile. It also makes it uber easy to resist the yummy donuts that are all over the office

[Sexyback]

Thanks girly!!



**4** people have asked me today: "Have you lost MORE weight? How are you doing it"


This makes me smile. It also makes it uber easy to resist the yummy donuts that are all over the office

It's great to have people notice! What a great feeling!

[gymgrrrl]

Week 2 - Lowerbody #1

Squats to bench: 1x40#x12, 2x60#x12
RDL: 1x40#x12, 1x60#x12, 1x70#x12 <--still being careful with my back on these
DB Reverse alternating lunges: 1x15#DBsx10 each leg, 2x20#DBsx10 each leg
45º Calf Raise: 1x50#x15, 2x70#x15
Cable crunches: 3x15 <-- think I'm doing wrong? Cant feel them at all!
Jackknives: 3x15

Cardio: 25min walking

Diet: 95% ON (had a few bites of ice cream last night
Sleep: 6.5hrs
Water: 2/3G
Energy: Low until workout!


On schedule for today:
Upperbody W/O with trainer!
30min cardio

[gymgrrrl]

My Tri's were burning so bad after my workout yesterday, yet, surprizingly no DOMS. hrmf.

Diet: 100% ON (Oats in the AM, lower carb rest of day)
Training: ON

Warmup: 5min stairmill

Circuit style - very little rest!

Regular grip pullup: 7 (trainer stabilizing feet)
Row: 15 x 80#
Bicep grip pullup: 7 (trainer stabilizing feet)
Row: 15 x 100#
Wide grip pullup: 7 (trainer stabilizing feet- must admit, he pretty much lifted me up to complete the last 2)
Row: 120 x 15 *PR*
Bench Press: 15x45#
Bench Dips (feet off ground): 15
Narrow grip Bench: 15x45#
Bench dips (on heels): 15
Wide grip bench: 15x65#
Bench dips (on heels): 15
Narrow grip Bench: 15x45#
Skull Crushers: 3x15x25#
Bench dips: 15
Rope pushdowns: Drop set- 15x60#, 10x50#, 7x40#, 10x30#
Tri dips: feet raised - 15.. drop to heels - 15

Cardio: ON 5min walk warmup, 21min run, 4min walk cooldown

Sleep: 6.5 hrs
Water: 2/3Gal
Energy: again - low untill workout!