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Girl Power Transformation *sarahalyse*

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  • #76
    7-22-07 Legs, Shoulders & Abs

    Legs, Shoulders & Abs

    ATG Squats
    12@95#
    12@135#
    10@155#

    Dead Lift
    12@115#
    9@135# PR
    7@135#

    Leg Extensions
    12@80#
    10@100#
    10@110#

    Rotary Calf
    12@200#
    12@220#
    12@230#

    Dumbbell Shoulder Press
    12@30# each
    12@35# each
    8@40# each PR

    Lateral Raises
    2x10@30# (machine)
    12@12# each (dumbbells)

    Dumbbell Shrugs
    12@45# each
    12@50# each PR
    10@50# each

    Decline Abs
    3x25

    Roman Chair
    2x12

    Notes:
    It was my first workout using the lifting straps on the dead lifts and shrugs. It was def easier to hold onto the bar and dumbbell.
    1 Corinthians 9:24
    Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize.

    Comment

    • #77
      Week #2 Goals & Recap

      Diet: Eat Clean only one cheat meal on Sunday / Only one cheat meal Friday.
      Calorie Intake: approx 1600-1800 cal / maybe went over on Friday but not by too much.
      Carbs: Carb Cycle (still unsure of limits); more low days than high days / didn't go too crazy on carbs
      Water: 2-3 gallons daily / stuck around 2 most the week
      Sleepy time: 6-7 hours / got around 6 most week nights & 7 on the weekends
      Cardio: 5-7 times (approx 20 min sessions) / 5 times
      Strength Training: 6 times / 6 times
      New this week: Will start GM & PW on 7.17.07 / LOVE IT!
      Focus: Getting in ab work & cardio. / didn't do as much abs as i wanted
      Motivation: Trip home in two weeks to do some wedding planning with my momma! And see my little bro and daddy (haven't seen the folks in 3 months and my little bro in 4!) / less than 5 days away from seeing my family and friends!!!


      Week 3 Goals:
      Remain the same. However because I won't have a gym half the week, I can't lift as much as I want.
      Last edited by sarahalyse; 07-22-2007, 03:50 PM.
      1 Corinthians 9:24
      Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize.

      Comment

      • #78
        I weighed myself this morning...135. Down 2 lbs...not too shabby. I didn't have time to get all the measurments done but I will do that ASAP.

        Happy Monday!
        1 Corinthians 9:24
        Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize.

        Comment

        • #79
          Originally posted by sarahalyse
          Water: 2-3 gallons daily / stuck around 2 most the week
          Wow, thats alotta water!! I'm lucky to get 1Gal in!

          Good job last week!
          *Sarah*

          Comment

          • #80
            Originally posted by gymgrrrl
            Wow, thats alotta water!! I'm lucky to get 1Gal in!

            Good job last week!

            thanks lady...what can i say...i love water.
            1 Corinthians 9:24
            Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize.

            Comment

            • #81
              Morning Cardio:
              20 minutes
              1.25 miles
              171 cal burned

              Took off from weights again tonight.
              1 Corinthians 9:24
              Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize.

              Comment

              • #82
                Originally posted by sarahalyse
                I weighed myself this morning...135. Down 2 lbs...not too shabby. I didn't have time to get all the measurments done but I will do that ASAP.

                Happy Monday!
                Nice !!!

                Comment

                • #83
                  Originally posted by pu12en12g
                  Hardcore (I can dig it)

                  x2!

                  Go big or go home!

                  Blessed be the Lord my strength, which teacheth my hands to war, and my fingers to fight. - Psalm 144:1

                  As iron sharpens iron, so one man sharpens another - Proverbs 27:17


                  Current Supps:
                  Purple Wraath
                  Green Magnitude
                  Orange Triad
                  White Flood
                  Blue Up
                  100% ON Classic Whey


                  Ninety percent of everything is crap.

                  Theodore Sturgeon
                  US science fiction author (1918 - 1985)

                  Comment

                  • #84
                    I was out of town since Thrusday...wedding planning. But now I'm back!

                    Hope everyone had a great weekend!
                    1 Corinthians 9:24
                    Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize.

                    Comment

                    • #85
                      Change of plans...

                      My workout routine will be changing up a bit because I am training for a triathlon!

                      more to come...
                      1 Corinthians 9:24
                      Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize.

                      Comment

                      • #86
                        Originally posted by sarahalyse
                        Change of plans...

                        My workout routine will be changing up a bit because I am training for a triathlon!

                        more to come...
                        Nice !

                        Comment

                        • #87
                          Originally posted by sarahalyse
                          Change of plans...

                          My workout routine will be changing up a bit because I am training for a triathlon!

                          more to come...
                          WOW, congrats and best of luck. That is a great goal and very achievable with the dedication you have shown

                          Comment

                          • #88
                            Originally posted by cboesger
                            WOW, congrats and best of luck. That is a great goal and very achievable with the dedication you have shown

                            thanks i'm excited.

                            i've gotten to a slow start, but no worries tomorrow is a new day.
                            1 Corinthians 9:24
                            Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize.

                            Comment

                            • #89
                              Originally posted by pu12en12g
                              Nice !
                              thanks pt
                              1 Corinthians 9:24
                              Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize.

                              Comment

                              • #90
                                back lifting again.

                                Today I finally got back into the gym after 9 days off lifting. Let me tell ya, it sure felt like I took 9 days off! I felt very weak, I hope that goes away quick.

                                Like I said earlier, I'm changing stuff up a bit in order to get geared up for my triathlon in just 7 weeks...yikes!

                                Back & Biceps (lower weight, high reps - short and sweet)

                                Cable Rows - 3x15@80# -
                                super set with pushups 2x15
                                Pullups - 3x8 (unassisted & assisted)
                                Lat Pull Down to Front - 3x12@80#
                                Dumbbell Bicep Curls - 3x15@15#each

                                followed by cardio

                                35 min jog/walk/sprint - mixed it up a bit...totally kicked my butt.
                                1 Corinthians 9:24
                                Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize.

                                Comment

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