precision female Posted January 28, 2012 Author Share Posted January 28, 2012 Jan 27 132 lbs FoodL glutamine and 3 creatinesprotein shake 30gbread and jam 7g2 bananasquinoa salad 10gtofurky 15gbagel 17g2nd shake 29gnuts 2gtofu and brown rice 24gtotal protein 134g Gym1 hr 45 split bi/tri/shoulders 5 min row warm up20 minutes HIIT cardioShoulder press - 12@ 100lbs, 5@120lbs, 4@120lbsShrugs - 20@ 125lbs, 15@ 155lbs, 10@ 175lbsDumbell side raises - 6@ 10kg/ea + 10@ 7.5kg/ea, 6@ 10kg + 9 @ 7.5kg, 8@ 10kg/ + 8@ 7.5kgFront barbell raise - 10@65lbs, 15@ 45lbs, 10@ 54lbs, 10@ 45lbsBi cable curl - 10@ 22.5lbs/ea x 3Bi dumbell curl - 10@ 25lbs/ea, 7@ 25lbs, 6@ 25lbs/eaTri cable pulldown - 15@ 13kg, 8@ 14kg, 6@ 156kg, 2@ 16kgTri dumbell extension - 25@ 19kg/ea, 25@ 10kg/ea, 20@ 10kg/ea Link to comment Share on other sites More sharing options...
precision female Posted January 29, 2012 Author Share Posted January 29, 2012 Jan 28th 133lbs 16% body fat...that's way up...not sure if good or bad.Next week I start cutting for the May competition. Food2 creatines and L glutamineprotein shake 28gbanana nuts 3gbagel and humous 19gtofurky 25g1 cup orange juicetofu and brown rice 18grecovery drink mix 4gpea protein shake 34gbread and jam 4g Total protein 135g Gym1 hr 30 min quad/hams/glutes 5 minute warm up stairsSquats - 20@ 115lbs, 10 @ 155lbs, 6@ 155lbs failLeg Press - 20@ 385lbs, 15@ 435lbs, 9@ 475lbs failDeadlift - 20@ 110lb, 16@ 110lbs, 15@ 110lbsLunges - 15@ 85lbs, 15@ 85lbs, 12@ 105lbsLeg Extension - 8@ 130lbs, 9@ 130lbs, 5@ 140lbs failLeg curl - 10@ 105lbs, 10@ 100lbs, 10@ 100lbsBack Extension - 20@ 45lbs, 20@ 45lbs, 15@ 45lbs Link to comment Share on other sites More sharing options...
precision female Posted January 30, 2012 Author Share Posted January 30, 2012 (edited) Jan 29132 lbs Food2 creatines and L glutamineprotein shake 34grice and tofu 14gvega bar 15nuts 5gorange juice2nd shake 39gapple juice2 bananas and raspberriespea protein shake 23gbread and jam 6g Total protein 138gMacros - 333g carb/138g pro/65.5g fat/2400 calories Gym2 hrs split back/chest chest press - 25@ 45lbs, 10@ 65lbs, 10@ 65lbs, 6 + 6 @ 75lbsChest cable pulldowns - 20@ 10lbs/ea, 10@ 15lbs/ea, 6@ 17.5lbs/eaPec Fly - 12@ 40lbs, 5@ 50lbs, 5@ 50lbsCable chest pull ups - 12@ 10lbs/ea, 10@ 12.5lbs/ea, 8@ 12.5lbs/eaChin ups - 13 + 9 + 6 wide grip, 6 @ 10lbsLat pulldown - 12@ 100lbs, 10@ 115lbs, 6@ 115lbsCross pulley pullback - 15@ 7.5lbs/ea, 15@ 10lbs/ea, 15@ 10lbs/ea1 arm row - 8 @ 50lbs/ea x 3Seated row - wide grip - 12@ 100lbs, 8@ 110lbs, 8@ 110lbsBent over row - 15@ 85lbs, 10@ 95lbs, 6@ 105lbs20 minutes cardio with intervals - bike and elliptical Competition prepmade a chart of every food I eat and listed protein/carb/fat/calorie content for all. Edited February 2, 2012 by precision female Link to comment Share on other sites More sharing options...
precision female Posted January 31, 2012 Author Share Posted January 31, 2012 Jan 30 131.5lbs Food2am bananaL glutamine and 2 creatinesprotein shake 34gbananabake beans 21grice cakes and humous 6banananuts 7vega bar 9bagel and tofutti - 17g2nd protein shake 138gpea protein shake 26gbread 6g total protein 161gMacros - 337 carb/164 prot/76 fat / 2560 calories Gym1 hr 35min split abductor/adductor/calves, forearms, abs 16 minutes bike cardio with intervalsAdductor - 15@ 275lbs, 12@285lbs, 8@ 305lbs + 2 drop setsabductor - 15@ 170lbs, 12@ 185lbs, 8@ 200lbs + 2 drop setsCalf press - 20@ 475lbs, 15@ 565lbs, 10@ 565lbsSeated calf raises - 15+burns @ 135lbs, 15@ 157lbs, 10@ 190lbsAb crunch - 15@ 100lbs, 8@ 105lbs, 4@ 110lbsCable ab crunch - 15@ 62.5lbs, 12 @ 72.5lbsSit ups - 25 @ 25lbs, 15+10@ 25lbsLeg ups - 30 + 15+ 15Wrist curl - 25@ 90lbs, 25@ 90lbs, 20@ 90lbsReverse wrist curl - 15+ 20 + 15 @ 40lbs barbell Link to comment Share on other sites More sharing options...
precision female Posted February 1, 2012 Author Share Posted February 1, 2012 Jan 31 132 lbs FoodL glutamine and 3 creatinesProtein shakequinoa saladbagel and hummus3 rice cakes and humousvega bar2nd protein shakebananaorange juice6 tofurky slices Total protein 137.5g Macros 268 carb/ 137.5 prot/88.5 fat /2265 calories Gym2 hr 15 minutes (3 splits) tri/bi/shoulders shoulder press - 11@ 100lbs, 6@ 120lbs, 5@ 120lbsCable shoulder pullups - 10@ 10lbs/ea, 10@ 7.5lbs/ea, 12@ 7.5lbs/eaCable shoulder pulldown - 10@ 35lbs x 3Dumbell side raises - 6 @ 10kg/ea + 6@ 7.5kg/ea = 6@ 5kg/ea x 3Front barbell raise - 10@ 55lbs, 10@ 55lbs, 10 + 5 @ 65lbsShrugs - 20@ 105lbs, 15@ 145lbs, 10+ 6 @ 155lbsTri cable pulldown - 15@ 13kg, 10@ 14kg, 6@ 15kg, 3@ 16kg and 2 drop setsTri extension - 20 @ 10kg/ea x 3Tri EZ curl - 11 + 11+ 9 @ 20lbsBi cable curl - 15@ 12kg, 10@ 47.5lbs, 6@ 50lbs 2 drop setsDumbell hammer curl - 20@ 25lbs/ea, 5@ 25lbs/ea + 5 @ 20lbs/ea, 5@ 25lbs/ea + 5 @ 20lbs/eaReverse Bi curl - 9+9+8 @ 40lbs20 minutes HIIT cardio on bike Link to comment Share on other sites More sharing options...
precision female Posted February 1, 2012 Author Share Posted February 1, 2012 This one month journal has been really helpful in motivating me to track my food better...I have always kept a detailed gym journal but only just started to pay attention to carbs/protein/fats and calories.I likely won't continue to add to this journal becasue its fairly time consuming in the evenings to re write everything I already have written in my gym and food books. Link to comment Share on other sites More sharing options...
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