Teresa's trying again!

3/29/06: Leg Day

Quads:
Leg Extensions: 12 reps w/30 lbs, 10 reps w/40 lbs, 8 reps w/50 lbs, 6 reps w/70 lbs, then a superset--12 reps w/40 lbs and barbell squats with 95 lbs

Hamstrings:
Lunges: 12 reps w/10 lb dbs, 10 reps w/15 lb dbs, 8 reps w/15 lb dbs, 6 reps w/20 lb dbs, then a superset--12 reps w/10 lb dbs and stiff-legged deadlifts with 20 lb dbs…lunges always kill me (in a good way!) .

Calves:
Standing Calf Raises (on smith machine): 12 reps w/45 lb plates, 10 reps w/50 lb plates, 8 reps w/55 lb plates, 6 reps w/60 lb plates, then a superset--12 reps w/45 lb plates and db calf raises with 30 lb dbs. .

Abs:
Decline crunches: 12 reps, 10 reps, 8 reps, 6 reps, then a superset--12 reps for both decline crunches and hanging leg lifts…these were much better than regular crunches. I haven’t done them in a long time and my abs are already feeling it a little.

Breakfast at 6:15: 1 oz beef jerky, nutri-grain cereal bar, 23 cashews
Snack at 9: Piece of fruit leather, scoop of protein, 50 whole wheat Annie’s bunny crackers
Lunch at 12: 3 oz of turkey breast, ½ c. of candied yams, ½ c. of beans, kudos bar (I'm PMS'ing so I needed some chocolate!)
Snack at 3: Goldfish crackers, 3 oz of turkey, ½ c of mixed vegetables
Dinner at 6:30: chicken breast, salad with onions, 5 olives, cheese, cucumber, dill pickle

Overall I drank a total of 135 oz of water, ate 1719 calories, 64 grams of fat (33%), 152 grams of carbs (35%), and 135 grams of protein (31%)
 
Ran in the morning (same speeds/routine as on Tuesday). Taught aerobics at night for 65 minutes.

I'm not going to write down everything I eat anymore because it takes too long and I'm also tracking it on myfooddiary.com but here's the summary:

140+ oz of water
1662 calories (not enough for two cardio workouts :()
60 grams of fat (33%) (too much)
145 grams of carbs (35%)
136 grams of protein (33%)
 
March 31st-Free Day

I didn't work out today because it was a day off. I also ate WAY too much. I would guess almost 3000 calories. Oh well, I'm not that worried about it. As long as I eat clean the rest of the week I'll be fine.
 
Chest:
Incline Bench Press: 12 reps w/60 lbs, 10 reps w/65 lbs, 8 reps w/70 lbs, 6 reps w/75 lbs, then a superset--12 reps w/60 lbs and bench press with 55 lbs

Shoulders:
Reverse Flys (db): 12 reps w/5 lb dbs, 10 reps w/7.5 lb dbs, 8 reps w/7.5 lb dbs, 6 reps w/10 lb dbs, then a superset--12 reps w/5 lb dbs and lateral raises with 5 lb dbs.

Back:
Good Mornings: 12 reps w/45 lbs, 10 reps w/50 lbs, 8 reps w/55 lbs, 6 reps w/55 lbs, then a superset--12 reps w/45 lbs and Seated Cable Rows w/75 lbs

Triceps:
Rope Pushdown: 12 reps w/30 lbs, 10 reps w/30 lbs, 8 reps w/30 lbs, 6 reps w/40 lbs, then a superset--12 reps w/30 lbs and tricep kickbacks with 10 lbs.

Biceps:
Concentration Curls: 12 reps w/10 lb db, 10 reps w/15 lb db, 8 reps w/15 lb db, 6 reps w/20 lb db, then a superset--12 reps w/10 lb db and preacher curl with 25 lbs.

I ate well but at night I had a small sub sandwich for dinner instead of my usual low carb dinner.

I drank about 116 oz of water (which is below my water goal of a gallon), ate 1726 calories, 56 grams of fat (29%), 171 grams of carbs (40%), 138 grams of protein (32%)
 
April 2

It's been awhile since I've posted but I'm still keeping track of everything. I skipped my workout on Sunday. I didn't get much sleep and just didn't feel like going. It was only cardio anyway. :) I still ate okay fairly well. Normally if I skip my workout I blow the whole day so I'm making some good progress!!

For nutrition, I drank only 64 oz of water (very low for me but since I didn't work out I wasn't as thirsty), ate 1968 calories which were 37% fat, 46% carbs, and 17% protein. I ate an extra serving of mixed nuts and a candy bar. Oh well!
 
April 3-Leg Day

Quads:
Barbell Squats: 12 reps w/95 lbs, 10 reps w/115 lbs, 8 reps w/125 lbs, 6 reps w/135 lbs, then a superset--12 reps w/95 lbs and leg extensions with 40 lbs

Hamstrings:
Stiff-Legged Deadlifts: 12 reps w/20 lb dbs, 10 reps w/25 lb dbs, 8 reps w/30 lb dbs, 6 reps w/35 lb dbs, then a superset--12 reps w/20 lb dbs and lunges with 15 lb dbs

Calves:
Angled Calf Raises with dbs: 12 reps w/25 lb dbs, 10 reps w/30 lb dbs, 8 reps w/35 lb dbs, 6 reps w/40 lb dbs, then a superset--12 reps w/25 lb dbs and calf raises with a smith machine for 45 lbs plates.

Abs:
Roman Chair Straight leg lifts: 12 reps, 10 reps, 8 reps, 6 reps, then a superset--12 reps for both the roman chair and decline crunches

Ate 1700 calories, 33% fat, 34% carbs, and 33% protein, drank 117 oz of water...not too bad. A little too much fat...
 
April 4-Aerobics Day

For exercise all I did was teach my aerobics class. It's about an hour long though so it's a good workout!

I ate 1665 calories, drank 115 oz of water, 31% fat, 35% carbs, 34% protein
 
April 5-Upper Body Day

Chest:
DeclineBench Press: 12 reps w/65 lbs, 10 reps w/70 lbs, 8 reps w/75 lbs, 6 reps w/85 lbs, then a superset--12 reps w/75 lbs and incline flys with 15 lb dbs

Shoulders:
Arnold Press: 12 reps w/15 lb dbs, 10 reps w/15 lb dbs, 8 reps w/15 lb dbs, 6 reps w/25 lb dbs, then a superset--12 reps w/10 lb dbs and wide grip upright rows with a 25 lb curl bar

Back:
One Arm Row: 12 reps w/15 lb db, 10 reps w/15 lb db, 8 reps w/25 lb db, 6 reps w/25 lb db, then a superset--12 reps w/15 lb db and Pullups...gave it a valiant effort but only got 4 done. My back and shoulders were dead by this time!

Triceps:
Straight Bar Pushdown: 12 reps w/30 lbs, 10 reps w/30 lbs, 8 reps w/30 lbs, 6 reps w/40 lbs, then a superset--12 reps w/30 lbs and lying tricep extension (skull crushers) with two 5 lb dbs.

Biceps:
Hammer Curl: 12 reps w/10 lb dbs, 10 reps w/15 lb dbs, 8 reps w/15 lb dbs, 6 reps w/15 lb dbs, then a superset--12 reps w/10 lb dbs and cable curl with 30 lbs.

Drank more than a gallon of water (about 138 oz) which is FINALLY over my water goal, ate 1558 calories composed of 26% fat, 34% carbs, and 40% protein...good day today!
 
Wow, more than a gallon of water :D Good job. A good day for me is about 96 oz. of water and I still keep running to the bathroom every five minutes!
 
I think that you get used to it after awhile. I only go about once an hour. It's still a lot but I feel so much better when I'm hydrated. I sweat so much at the gym that I really think I need it!
 
Today is my big cardio day because I run in the morning and have to teach aerobics in the evening. I ran the same speeds as I always do and still followed the Body for Life workout. I really need to bump it up but my feet have been aching from plantar fasciitis so I want to give them a break.

Then tonight I'll teach aerobics for an hour.

I went back up to 137 this week. That's kind of strange. I drink so much water that I would be surprised if it's water retention. I have been constipated (I know that's gross but it's true!) so I wonder if it has anything to do with that. Anyway, I don't really care as long as my abs keep coming in which they are slightly. There is definitely SOME progress being made!

I drank exactly a gallon of water (128 oz), 1874 calories composed of 31% fat (7% sat fat...most of that is from protein bars!), 35% carbs, and 34% protein.

Tomorrow is a free day but the limit is going to be 2300 calories...let's see if I can do it! :)
 
Free Day--no workout

Well, I limited myself to 2300 calories...mostly junk calories but allowing myself a free day without feeling bad about is a huge step for me! I'll tell you what...logging my food in myfooddiary.com has really made me think. Normally I would eat 3 pieces of pizza (at least!) in a sitting (at lunch) and I only ate two because I logged them and saw that it was 580 calories or something! I knew I was full but I just wanted one more piece! I ate it for dinner instead.

All in all a very relaxing day where I ate some chocolate, some pizza, and wasn't hard on myself!
 
4/8/06--Leg Day

Quads:
Db Plie Squats: 12 reps w/25 lbs, 10 reps w/30 lbs, 8 reps w/35 lbs, 6 reps w/40 lbs, then a superset--12 reps w/25 lbs and leg extensions with 50 lbs

Hamstrings:
Lunges: 12 reps w/10 lb dbs, 10 reps w/15 lb dbs, 8 reps w/20 lb dbs, 6 reps w/25 lb dbs, then a superset--12 reps w/10 lb dbs and stiff-legged deadlifts with 25 lb dbs

Calves:
Calf Raise Machine: 12 reps w/85 lbs, 10 reps w/85 lbs, 8 reps w/100 lbs, 6 reps w/115 lbs, then a superset--12 reps w/85 lbs and one-legged calf raises with 40 lbs....THAT hurt. I could only do one leg for 6 reps at a time and then I switched and finished the set.

Abs:
Hanging leg lifts: 12 reps, 10 reps, 8 reps, 6 reps, then a superset--12 reps for both hanging leg lifts and decline leg lifts

Ate 1624 calories, 32% fat, 34% carbs, and 34% protein, drank 138 oz of water...not too bad. A little too much fat but I LOVE to eat mixed nuts with my breakfast!! It's worth the extra fat for me. When I run out of nuts I'm not going to buy anymore for awhile to lower my fat intake (only temporarily though!). I used to binge on nuts though and now I'm able to eat 1/4 c in the morning with absolutely no problem. It's such a good feeling to eat normally! :D
 
It is SUCH a good feeling to eat normally ! :)

I read your journal and see that you are doing such a great job! I don't think nuts are all that bad of a choice to splurge upon tho sometimes. I eat nuts every day actually, that trail mix stuff ya know? I didn't really think that was a bad choice tho. I think they're real good for you.

My Grandpa is 82 years old and can still jump out of the back of my Dad's pickup and fix a nything and everything. He is active and extremely healthy. And he ALWAYS has a can of mixed nuts next to his chair. He also eats at LEAST one big ol bowl of ice cream a day as well as no fast foods. He like home cooked meals and he takes things as they come.

My Grandpa is my inspiration!
 
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