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GIRL POWER Transformation: Sarah!

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  • #91
    Week 4 Review:

    Goals:
    4 days cardio (30-40min)
    2 Lower / 2 Upper Training sessions
    Diet: One cheet
    Water: 1/2-1G per day
    Sleep: Aim for 7hrs
    Stretch

    Actual:
    5 days cardio
    2 Lower/ 2 Upper Training sessions
    Diet: TWO Fairly large cheets
    Water: Approx 3/4-1G per day
    Sleep: avg 7hrs
    Not ENOUGH stretching!

    Weight: 157 as of this AM (UP two)
    BF%: 22.2

    Plan / Goals for week 2:

    *4 days cardio (30-40min)
    *2 Lower / 2 Upper Training sessions
    *Diet: LOW carb (for the next two weeks, then add back in oats in the AM and fruits - this is my counterattack plan - just an experiment)
    *Water: 1/2-1G per day
    *Sleep: Aim for 7hrs
    *Stretch
    *Sarah*

    Comment


    • #92
      Monday - 8.6.07 -

      Diet: 95% ON - all clean, all low carb, but I had an extra chicken breast tonight = more calories than aiming for.
      Training: ON

      BB squats: 3x15x75#
      SLDLs: 1x12x40#, 3x12x60#
      Lunges: 1x15x15#, 2x12x20#
      Offset squats (one leg elevated): 2x10x30#

      Cardio: ON - 30min slow walking
      Sleep: 8hrs
      Water: 1G
      Energy: High
      *Sarah*

      Comment


      • #93
        Yay for high energy on low carbs girlie !!

        Comment


        • #94
          TUESDAY - 8.7.07 -

          DIET: 100% ON -Low carb / Lower cal
          TRAINING: ON

          WARMUP: 5min walk

          NEGATIVE PULLUPS - 20 (first time I've done this. It was hard!)
          INCLINE DB CHEST PRESS - 1x12x15# DBs, 1x12x20# DBs, 1x8x30# DBs
          DB BENT OVER ROW - 1x12x15# DBs, 1x12x20# DBs, 1x4x30# Dbs drop to 20# DBs for 8 more reps.
          DB FLYS - 1x12x10# DBs, 2x12x15# DBs
          BICEP CURLS - 1x12x10# DBs, 2x12x15# DBs
          HAMMER CURLS - 1x12x10# DBs, 2x12x15# DBs
          WEIGHTED CRUNCHES - 2x20x15#

          CARDIO: ON -Jogging/walking intervals (1min jog/1min walk)
          WATER: 1G
          SLEEP: 8.5hrs
          ENERGY: High
          Last edited by gymgrrrl; 08-08-2007, 11:56 AM.
          *Sarah*

          Comment


          • #95
            Wednesday - 8.8.07 -


            Diet: 100% ON
            Training: REST
            Cardio: REST
            Water: 1G
            Sleep: 8.5hrs
            Energy: Average


            Well I woke up around 4am with the WORST charliehorse. This happens about 2-3times a year for me... I'll stretch in my sleep, point my toes and my calf will cramp like mad- I was almost in tears, screaming. I couldnt even walk when I woke up. Worst part - Today is leg day... Even though its just my calf, it hurts to even walk! I might switch and do a tri/shoulders/abs day and see how my calf is tomorrow. Boo, what a downer!
            *Sarah*

            Comment


            • #96
              Hey there! I think leg cramps are caused by lack of potassium...

              I hope it feels better soon!
              "Suffer the pain of discipline or suffer the pain of regret!" - Unknown

              Comment


              • #97
                Originally posted by Sexyback
                Hey there! I think leg cramps are caused by lack of potassium...

                I hope it feels better soon!
                Hey! Yeah, when I played sports my coaches used to allways tell me to eat banana's for the potassium, dont know if it ever actually helped though haha. Luckily, this one didnt turn out to be as bad as I thought it was, the pain is very minimal now and only while walking upstairs, when I push off my toe!
                *Sarah*

                Comment


                • #98
                  Thursday - 8.9.07 -

                  Diet: 100% ON
                  Training: ON (Tri/Shoulders/Abs)


                  Because of the machines at the gym, I'm not sure what weights I did, none of the plates showed anything! All the dumbell exercises were done with 15# DBs. I can really tell I'm weak right now being carb-depleated. So, Saturday I'm incorporation oats back in

                  Warmup: 5min rower

                  Assisted Dips: 3x12
                  OH DB press: 3x12
                  DB Tri Kickbacks: 3x8 (weak here!)
                  DB Front raise: 3x6 (really weak here!)
                  Straight arm cable pushdown: 3x12
                  V-ups: 2x20
                  Weightes Crunches (15lbs): 2x20
                  Captains chair: 2x20

                  Cardio: 30min elliptical (easy because of calf)
                  Water: 1G
                  Sleep: 7.5hrs
                  Energy: High
                  *Sarah*

                  Comment


                  • #99
                    Friday - 8.10.07 -

                    Diet: not 100%, but close! No carbs, just weird timing on meals.
                    Training: ON (lowerbody)

                    Warmup: 5min Stairmill

                    *Superset*
                    Adductor: 1x20x70#, 2x20x90#
                    Abductor: 2x20x50#

                    Lying leg curl - 2 sets: Drop sets of sequence: 10x60#,5x50#,5x30#, 10x10#
                    Leg Extensions - 3 sets: Drop sets of sequence: 10x50#, 5x40#, 5x30#, 5x20#

                    Cardio: ON - 30min treadmill (2min walking 1min sprint rotations)

                    Water: 1/4G boo
                    Sleep: 8hrs
                    Energy: High


                    Workout was pretty good, not too many exercises, but I did get lots of burns on those drop sets.
                    *Sarah*

                    Comment


                    • Plyometrics, baby!

                      Saturday - 8.11.07 - Plyo Love!!


                      Training: ON - Plyo

                      Warmup: 5min elliptical

                      2 circuits of the following:

                      Plyometric pushups: 15
                      Squat Jumps: 5 slow, 10 fast
                      Bicycle Crunches: 20 each side, slow. 10 each side, fast.
                      Running: 2min at 6.2mph (wanted to go faster, but calf wasnt havin' it!
                      Split lunges jumps: 10 each leg
                      irregular pushups: 15 each arm (one arm elevated)

                      Cooldown: 5min walking


                      This actually kicked my butt. I was going to do a third circuit but my little gym got too crowded and I had no room but I still got my rear-end kicked! Felt good.
                      *Sarah*

                      Comment


                      • Saturday – 8/11/07 –

                        Diet: Cheat – Ben and Jerry’s Ice cream. Total cals for the day ~ 2800… yep! Lots.
                        Training: Plyo
                        Cardio: Rest
                        Sleep: 7hrs
                        Water: 1/4G – bad!
                        Energy: Avg.

                        The Ben and Jerry’s was unplanned, but oh so good. I felt fine about eating it, I had the “phish food light”. SO good.

                        Sunday – 8/12/07 –

                        Diet: OH WOW. Lets just say, Chinese buffet + an hour and a half of eating. Stuffed. I actually don’t regret it either. I figure if I eat that much I kinda need it, plus, I know I’ll be back to normal today so it shouldn’t hinder my progress too much. I do think I went into a minor food coma, though.
                        Training: REST
                        Cardio: REST
                        Sleep: 10hrs + 2hr nap
                        Energy: Avg.
                        *Sarah*

                        Comment


                        • Week 5 Review:

                          Goals:
                          4 days cardio (30-40min)
                          2 Lower / 2 Upper Training sessions
                          Diet: Focus on one cheet
                          Water: 1/2-1G per day
                          Sleep: Aim for 6-7hrs
                          Stretch

                          Actual:
                          4 days cardio (30-40 min sessions)
                          2 Lower/ 2 Upper Training sessions
                          Diet: GREAT. Other than the weekend.
                          Water: Approx 3/4G per day
                          Sleep: avg 8hrs
                          Not ENOUGH stretching!

                          Weight: Not weighing myself yet.

                          Plan / Goals for week 6:

                          *4 days cardio (30-40min)
                          *2 Lower / 2 Upper Training sessions
                          *Diet: ONE cheat!
                          *Water: 1/2-1G per day
                          *Sleep: Aim for 7.5hrs
                          *Extra - Add in 1 plyometric workout!
                          *Sarah*

                          Comment


                          • I had chinese food yesterday and thought of you sooo yummy!
                            "Suffer the pain of discipline or suffer the pain of regret!" - Unknown

                            Comment


                            • Originally posted by Sexyback
                              I had chinese food yesterday and thought of you sooo yummy!


                              *Sarah*

                              Comment


                              • - Monday - 8.13.07 -

                                Diet: 100% ON - felt good to get back!
                                Training: ON

                                Lat pulldowns - 12xplate#5, 12xplate#6, DROPSET: 7x#7, 6x#6, 6x#5, 6x#4
                                DB Pullovers - 12x15#, 2x12x20#
                                DB Shoulder Press - 12x15#, 12x20#, DROPSET: 8x30#, 6x20#, 8x15, 10x10#
                                Arnold Press - 20x10#, 2x12x15#
                                Bench Dips - 3x12
                                Tricep Pushdowns - 12x48#, 2x12x60#
                                Weighted Crunches - 15#

                                Cardio: ON - 30min walking @3.2mph (tried jogging only made it 2min, calves feel like I just ran a marathon!)
                                Water: 1/2G
                                Sleep: 7hrs
                                Energy: High
                                *Sarah*

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