Girl Power Transformation *sarahalyse*

[sarahalyse]

7-17-2007 Chest & Triceps Workout

Chest & Triceps



Bench Press
12@65# warmup
10@85#
10@95#
6@105#
1@125#(min help- for fun)

Iso-Lateral Incline Press
12@50#
2x10@70#

Dumbbell Flys
12@15# each
2x10@20# each

Close Grip Dumbbell Press
11, 8, 8@30# each

Unassisted Dips
7 1/2, 6, 7

Notes:
Started GM & PW today. Took GM 45-60min pre & PW 30-15 min pre workout. Felt super strong today. PW made me all tingly (I knew this was a possibility). I can't wait to see how the PW & GM will go tomorrow for leg & shoulder workout. Even though bicep day was yesterday, for fun I did 3 dumbbell curls with 30# each, more than I've ever done! I was excited.

[pu12en12g]

Even though bicep day was yesterday, for fun I did 3 dumbbell curls with 30# each, more than I've ever done! I was excited.

Nice !

[sarahalyse]

Nice !

thanks pt. it was a very good feeling!

[Nubbers]

Woohoo your STRONG....keep up the hardwork!!

[sarahalyse]

Woohoo your STRONG....keep up the hardwork!!

thanks lady! trying to get stronger.

[sarahalyse]

7-18-07 Food Log

Wednesday 7.18.07

4:30am
2 Red Acid

5:00am
15 min cardio

5:30am
1 scoop whey, 1 cup skim milk, 0.5 cup oats, 1 tsp fish oil

8:00am
Small banana, 0.5 cup cottage cheese (2%)

10:15am
0.5 oz of natural almonds

11:15am
2 Red Acid

12:30 pm
3 oz chicken, 2.5 cups spinach, 1 tsp light olive oil dressing, little cheese, 1 tsp fish oil

2:00pm
4 oz top round steak (forgot to prepare a green veggie)

5:00pm
? cup homemade chili (extra lean beef), trace amount of shredded cheese, 1 tsp fish oil

6:00-6:30pm
1 scoop of GM

6:45pm
0.5 scoop PW

7:00pm
Weight training & cardio (maybe) 60-90 minutes w/ 0.5 scoop PW

8:30pm
Post workout shake (1 scoop whey) & 10 oz Gatorade

10:30pm
Bed

Totals:
Calories -1653
Protein - 177 / 45%
Carbohydrates - 98 / 22%
Fats - 58 / 33%

[sarahalyse]

7.18.07 Legs & Shoulders

Legs & Shoulders

Overhead Squats (little bro said I should try)
10@45# (just one set)

ATG Squats
12@95#
12@105#
10@95#

Dead Lifts
12@95#
10@115#
9@115#

Leg Press
(new machine...sit straight up and legs go 90ish degrees out-kinda like a seated squat)
3x10@180#

Rotary Calf
12@190, 210, 220#

Dumbbell Overhead Shoulder Press
12@30# each
10@35# each
8@35# each

Bent Over Lateral Raises
3x12@12# each

Front Lateral Raises Superset with Side Lateral Raises
FLR - 2x10@12# / SLR - 2x10@8#

Dumbbell Shoulder Shrugs
3x12@45#

Notes:
Good solid workout. I am totally worn out now. I drank half PW pre workout and half during first part of workout. I like just drinking water when I workout so I'm going to try half pre tomorrow and half post. I could def tell working out that today was a lower carb day.

[sarahalyse]

Cardio

Oh almost forgot the cardio. The gym opened 10 minutes late so I was only able to get in 15 minutes. I did a short warm up & cool down and jogged b/w 5.5-6.0mph for 10 minutes.

Total Time: 15 minutes
Total Distance: 1.14 miles
Total Calories burned: 117

[sarahalyse]

Thursday 7.19.07

4:30am
2 Red Acid

5:30am
1 scoop whey, 1 cup skim milk, 0.5 cup oats, 0.5 tbsp natural peanut butter, multivitamin

8:00am
0.75 cup of strawberries & blueberries, 0.5 cup cottage cheese (2%)

10:00am
2 Red Acid

11:00 pm
3 oz top round steak, 2.5 cups spinach, 1 tsp light olive oil dressing, little cheese, 1 tsp fish oil

2:00pm
0.5 cup homemade chili (extra lean beef), trace amount of shredded cheese

5:00pm
2 slices wheat toast, approx 3 oz turkey, 0.5 slice swiss cheese, <1tbsp light mayo

6:00pm
1 scoop of GM

6:30pm
0.5 scoop PW

6:45pm
Weight training & cardio 60-90 minutes

8:30pm
Post workout shake (1 scoop whey), 10 oz Gatorade & 0.5 scoop PW

10:00pm
1 slice wheat toast

10:30pm
Bed

Totals:
Calories - 1701
Protein - 150 / 37%
Carbohydrates - 151 / 33%
Fats - 55 / 30%

[pu12en12g]

MMMmm good eats !!! Now I'm hungry

[sarahalyse]

My back and lats are still a bit sore from Monday's workout.

Back & Biceps:

Pull ups:
4 unassisted & 6 assisted hammer grip
3 unassisted & 7 assisted med grip
2 unassisted & 6 assisted hammer grip

Lat Pull Down to Front:
8@90#
2x8@100#

Cable Row Super Set with Push Ups (3x12)
8@90#
8@100#
8@110#

Back Extensions
12@90#
2x12@110#

T-Bar
8@45#
2x8@70#

Dumbbell Curls
10@20# each
2x8@20# each


After Workout Cardio
time: 40 minutes, 2.48 miles, 250 calories burned.[/QUOTE]

Notes:
Totally forgot about abs...I'll do them with tomorrow's workout.

[sarahalyse]

Yesterday I took a break from Cardio & Weights. Both my fiance and I were sore and needed to give our bodies a break. Last night was my cheat meal...Tex-Mex...yummy!

I'm running to the gym now for chest and triceps. Maybe a little cardio and then I'm off to the Warped Tour in downtown Miami!

Happy Saturday everyone!

[pu12en12g]

I'm running to the gym now for chest and triceps. Maybe a little cardio and then I'm off to the Warped Tour in downtown Miami!

Nice !!

[sarahalyse]

7-21-07 Chest & Triceps

Took it a bit easy at first due to the fact that I've gotten ill doing too much too fast in the mornings.


Chest & Triceps

Bench Press
12@65#
10@85#
10@95#

Incline Press
3x8@75#

Pec Machine
12@65#
2x10@70#

Dips
3x10 unassisted PR!!!

Tricep Press
12@110#
10@130#
8@135#

Overhead Tricep Extension
10@30#
12@30#
7@35#

Cardio -
10 min mile with warm up and cool down.
Totals:
137 cal, 1.3 miles 15:30 time.

Notes:
Great workout, felt strong even in the morning. Love the boost the PW & GM gives me. I can't believe I've gone this long without it!!

I'm off to my concerts!

[pu12en12g]

Great workout, felt strong even in the morning. Love the boost the PW & GM gives me. I can't believe I've gone this long without it!!