GIRL POWER Transformation: Sarah!

[Sexyback]

I'm so jealous of your skullcrushers! I can't up my weights for the life of me! Way to kick butt on that workout!

[pu12en12g]

Cable crunches: 3x15 <-- think I'm doing wrong? Cant feel them at all!

Yea you should definitely feel them

[gymgrrrl]

Late night at the hostpital last night with my boyfriends family. His sister had a baby! Very beautiful boy. Thank the lord for Fastrak, though. If I didn’t have that little bugger we would have been in traffic for a good 2 hours. But, instead it only took us about 45min to get home including the stop at Baja Fresh for my cheat for the week of a bean rice and cheese burrito, chips and a root beer (YUM). Of course I weighed in 6lbs heavy this morning from the bloat!

I’m SO tired today. I came into work a little late. After work I’m workin’ out with Manny again so I know I’ll get my arse kicked! It’s leg day so bring on the painnnnnn

Yesterday – 7.25.07 –

Diet: Cheat meal for the week (next cheat not allowed until 7.30.07)
Training: REST
Cardio: REST
Sleep: 7hrs
Water: 1/2G
Energy: TIRED

[gymgrrrl]

Thursday – 7.26.07 –

Diet: 100% ON
Training: ON

SLDL – 1x15x25#, 1x15x45#, 1x15x75#
Leg Press – 1x15x90#
Jumping Squats – 12
Mountain Climbers – 20
Leg Press – 1x15x90#
Lunges – 2x15x20# each leg
Lying Leg Curls – 1x15x50#, 1x15x70#, 1x15x60#
Squat (Ass to grass) then lean forward knees to ground, roll back to feet and stand – 2x10x bodyweight
Adductor Ball Squeeze - 2x10x5-10second holds
Crunches

Cardio: 30min incline walking (6-8% @ 3.5mph)

Sleep: 5.5hrs
Water: 1/2G
Energy: Average

Pretty good workout. My hammies were still sore from Monday so they were killed even more and the weights were light, but felt heavy!

On schedule for today:

Work

Gym: Upper body #2 + 30min jogging

Leisure: THE BEACH!

[Sexyback]

yay for babies! That's so exciting.

And way to go on staying on track even though you've been busy!

has work settled down at all?

[gymgrrrl]

yay for babies! That's so exciting.

And way to go on staying on track even though you've been busy!

has work settled down at all?

Thanks! Yeah, back to 8 hr days at work - yay!

[gymgrrrl]

Friday - 7.27.07 -

Diet: 100% ON
Training: ON

DB Shoulder Press - 1x12x15# DBs, 3x10x25# DBs
Arnold Press - 1x10x15#, 3x10x15#
Front Raise - 3x12x10# <-- No 15# DBs available
BB Bicep Curl - 1x12x30#, 2x12x40#
Concentration Curl - 3x10x20# DB
Hammer Curl - 3x12x12# DB

Cardio: 5 min warmup on Stairmill, 22min run (2mi) 3min cool down.

Sleep: 8 hrs
Water: 3/4G
Energy: Low until workout

[gymgrrrl]

Saturday - 7.28.07 -

Diet: 100% ON
Training: REST
Cardio: 35 min Treadmill (5min warmup, 2min incline walking 8% @ 3.5mph rotated with intervals of 1min running on 6% incline, 5min cooldown)

Sleep: 6 hrs
Water: 1/2G
Energy: Low

[gymgrrrl]

Sunday - 7.29.07 -

Diet: 100% ON
Training: REST
Cardio: REST

Sleep: 11 hrs
Water: 1/4G
Energy: Low

[gymgrrrl]

Week 3 Review:

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

Actual:
5 days cardio (30 min sessions)
2 Lower/ 2 Upper Training sessions
Diet: Best I've done in a long time! Went with one cheat dinner on Wed, the rest of the week was spot-on!
Water: Approx 3/4G per day
Sleep: avg 7hrs
Not ENOUGH stretching!

Weight: 155 as of this AM (SAME)
BF%: Will update this afternoon

Plan / Goals for week 2:

*4 days cardio (30-40min)
*2 Lower / 2 Upper Training sessions
*Diet: Maintain previous goals - one cheat!
*Water: 1/2-1G per day
*Sleep: Aim for 7hrs
*Stretch

[cboesger]

Great job keeping the diet on track, looks like everything is going awesome

[gymgrrrl]

Great job keeping the diet on track, looks like everything is going awesome

Thanks!!!

[gymgrrrl]

Week 4 - Lower Body #1 -

Squats to bench- 1x12x30#, 1x12x40#, 1x12x60#
RDL- 1x12x40#, 1x12x60#, 1x12x70#
Lunges- 1x15x30#, 2x12x40#
Calf Raises- 1x15x50#, 2x15x100#
V-Ups- 2x20
Weighted Crunches- 2x20x15#

Cardio: 30 min light incline walking

Diet: 100% ON
Sleep: 7hrs
Water: 1G
Energy: Average

-----------

Stats update:

Weight: 155
BF %: 22.6 (WAS 23.9 at start of transformation)
Measurments: I actually took these this morning but left the paper at home! I will post these TONIGHT!

[gymgrrrl]

Measurements!

OLD Measurements (at 164lbs - few weeks BEFORE transformation start)

Neck: 13.5
Chest: 37
Shoulders: 41
Waist: 34
Butt: 43
Bicep (R): 12
Bicep (L): 11.5
Theigh (R): 23.75
Theigh (L): 24
Calf (R): 15
Calf (L): 15

NEW Measurements (155lbs)

Neck: 12.75 (DOWN .75)
Chest: 34.75 (DOWN 2.25)
Natural Waist: 28.25
Waist @ Largest part (Navel): 31.75 (DOWN 2.25)
Butt: 41.5 (DOWN 1.5)
Hips: 35.5
Bicep (R): 11.5 relaxed 12 flexed
Bicep (L): 11.5 relaxed 12 flexed
Theigh (R): 23.5 (DOWN .25)
Theigh (L): 23.5 (Down .5)
Calf (R): 14 (DOWN 1)
Calf (L): 14 (DOWN 1)

Well, I guess that explains the clothes falling off and the old pants that I havent worn in years actually fitting! me happy.

[gymgrrrl]

And the Upperbody workout for the day...

Yep, idiot me left my book again. Grrrrrrrrrrrr
So, not too many weights here. But great workout, mixed it up.

Warmup: 5min stairmill

Superset:
Lat pulldowns (60lbs) - Varying grips, wide, narrow, reverse...
Pushups: Holding at bottom, regular stance and wide

Pullups: Assisted, 21 (7 wide grip, 7 regular, 7 bicep)
Cable flys: 3 sets- 15 reps

Cable Row: 3 sets - 15 reps

Various pushups (triangle, wide, regular) thrown in the mix
LOTS of abs

Cardio: 30 min (24 running - 6 walking)
Diet: 100% ON
Sleep: 8hrs
Water: 3/4G
Energy: hit an afternoon slump, but got back up after workout.