Fallen_Horse Posted January 10, 2012 Share Posted January 10, 2012 I know...pretty sad that I still spelled it wrong even while copying it straight out of a book! Haha I just saw this. Awesome. Link to comment Share on other sites More sharing options...
lola23 Posted January 11, 2012 Share Posted January 11, 2012 Thanks! I found them online and they do sell them in the US, so now i just have to hunt down the store Link to comment Share on other sites More sharing options...
precision female Posted January 11, 2012 Author Share Posted January 11, 2012 (edited) Jan 10 129lbs I been sick for 4 days and haven't eaten much.Food:almonds 10g2 creatines and L glutamineprotein shake 35gbanana2nd shake 32g2nd bananabagel at work 16gnuts at work 16bake beans 20g Total protein 129g Gym1.5 hrs forearms/calves/chest/tri (trying to catch up from the last few days) Seated calf - 20@ 55kg, 10+burns @ 70kg, 10+ burns @ 70kgCalf press - 20@ 360lbs x 3Wrist curl - 30 @ 70lbs x 3Reverse wrist curl - 20@ 30lbs x 3Chest press - 15 @ 65lbs X 3Pec Fly - 20 @ 25lbs, 12 @ 35lbs, 4 @ 45lbs Tri cable pulldown -15 @ 13kg, 11 @ 14kg, 4 @ 15kg, 3 @ 16kgTri extension -15 @ 10kg + 10 @ 7.5kg x 3 Edited January 11, 2012 by precision female Link to comment Share on other sites More sharing options...
precision female Posted January 11, 2012 Author Share Posted January 11, 2012 still recovering.... Link to comment Share on other sites More sharing options...
precision female Posted January 12, 2012 Author Share Posted January 12, 2012 Jan 11 130.5lbs Food:3 creatines and L glutamineprotein shake 32gtriscits 7galmonds 8gsunflower seeds 15gbagel 17gcashews 15g2nd shake 32bananatriscits and jam 5g Total protein 131gGym2 hrs split shoulders/abs/biceps Sit ups - 25 @ 25lbs x 3Leg ups 30 x 3Ab crunch 15 @ 95lbs, 10 @ 100lbs, 7 @ 105lbsBi cable curl - 15 @ 12kg, 12 @ 13kg, 6 @ 14kg, 6 @13kgDumbell Bi curl 10 @ 20lbs, 10 @ 25lbs + 8 @ 20lbs, 10 @ 25lbs + 8 @ 20lbsShoulder press 12 @ 110lbs, 9 @ 120lbs, 5 @ 130lbsShrugs - 20 @ 105lbs, 15 @ 125lbs, 10 @ 145lbsDumbbell side raises 6 @ 10kg/ea+ 6 @ 7.5kg/ea + 6@ 5kg/ea x 31 arm shoulder cable row- 5 sets at 2 - 3 kg/ea Link to comment Share on other sites More sharing options...
precision female Posted January 13, 2012 Author Share Posted January 13, 2012 Jan 12 130lbs FoodL glutamine 2 creatinesprotein shake 32gsunflower seeds 18gbagel 17g4 bananasyam friesquinoa salad 10g2nd shake 32galmonds 10g Total protein 119g Gym:1 hr 50 minutes split (legs) Squats - 20@105lbs, 15@125lbs, 5@145lbsLunges - 15@85lbs, 12@95lbs, 10@ 105lbsLeg Press 20@ 230lbs, 15@270lbs, 8@360lbsLeg extension - 8@120lbs,7@120lbs, 5@120lbsLeg curl - 10@ 100lbs, 8@105lbs, 6@105lbsAductor - 15@150lbs,12@160lbs,8@175lbsAbductor - 15@270lbs,12@280lbs,10@300lbs then 2 descending setsDeadlift - 20@70lbs, 15@100lbs, 15@100lbsBack extension - 15@45lbs x 3 Link to comment Share on other sites More sharing options...
precision female Posted January 14, 2012 Author Share Posted January 14, 2012 Jan 13130.5lbs FoodL glutamine and 3 creatinesProtein shake 32gnuts 20g1 cup soy milk 7gbagel and pretend cheese 17gbananajuiceprotein shake 35gbake beans 20g Total protein 131gGym1 hr 45 min split back and chest Chest press - 15@ 45lbs, 20@ 35lbs, 15@ 65lbs, 15@ 65lbs, 6 + 3 @ 75lbsPec Fly - 10+10@ 25lbs, 9@35lbs, 6@40lbs, 2 + 4 @ 45lbsIncline Chest press -10 @ 35lbs,9@65lbs, 4@ 65lbsDumbell Fly - 10@15lbs/ea, 10@15lbs eaChest cable pulley - 10@ 10lbs/ea, 10@10lbs/ea, 10@ 10lbs/eaChin ups - 6 +6+5+10 zero weightLat pulldown - 10@100lbs,6@115lbs,4@115lbsCable cross pulley - [email protected]/ea, 15@7,5lbs/ea, 15@10lbs/ea1 arm Dumbbell row - 10@45lbs/ea,10@50lbs/ea, 10@50lbs/eaSeated row - 8@110lbs, 8@110lbs, 10@ 110lbsBent over Row - 15@ 65lbs, 12@85lbs, 10@85lbs, 15@65lbs Link to comment Share on other sites More sharing options...
precision female Posted January 15, 2012 Author Share Posted January 15, 2012 Jan 14 131.5lbs Food3 creatines and L glutamineprotein shake 25gnuts 6gsoy milk 4gbagel 17gbagel again 17g2nd protein shake 35gtofurky slices 15g1/3 brick tofu and rice 17 Total protein 136g Gym1hr15 mins forearms/calves ...really sore from the last 2 workouts so really a rest day. Calf press - 30@ 270lbs, 25@ 360lbs, 25@360lbs, 20@450lbs, 20@ 450lbs, 30@ 270lbsSeated calf raise - 20@ 55kg, 12@70kg, 8@70kg, 20@55kg, 40 standing each leg @ zero weightWrist curl - 30@70lbs, 15@90lbs, 10@90lbsWrist reverse curl - 20@ 30lbs, 20@35lbs, 12@40lbs, 12@40lbs, 40@ 20lbs15 minutes cardio on elliptical with intervals Competition prep30 minutes posing Link to comment Share on other sites More sharing options...
Gaia Posted January 15, 2012 Share Posted January 15, 2012 Any green veggies? Broccoli is what most people at least do. And if broccoli isn't your favorite, then spinach at least? Plus I do not see a raw food source for Vitamin C in your diet (which will also allow your body to input iron from your diet). Important to keep your immune system up and running.Just an observation. Link to comment Share on other sites More sharing options...
precision female Posted January 15, 2012 Author Share Posted January 15, 2012 I don't eat greens...don't like them...I grow vegetables in my garden but I let them rot out there. I don't keep track of vitamins... counting on the vega whole food powder as a vitamin source. Link to comment Share on other sites More sharing options...
precision female Posted January 16, 2012 Author Share Posted January 16, 2012 Jan 15 131lbs Food:L glutamine and 2 creatinesnuts 30gtofu and rice 16g2 bananas1 cup soy milk 7gkale and yam saladsalad and tofu dinner 18gprotein shake 27gsoy milk and tofurky 10g2nd protein shake 20g Total protein 128g Gym1 hr 50 min split bi/tri/abs 5 minute row warm upBi cable curl 15@ 1`7.5lbs/ea, 10@ 22lbs/ea, 7 @ 25lbs/ea 1 descending setBi dumbell curl - 9@25lbs, 8@ 25lbs+10@15lbs,8@25lbs+8@10lbsReverse Bi curl - 20@ 30lbs, 10@40lbs, 10@40lbsTri Extension dumbells - 15@10kg/[email protected]/ea x 3Tri cable pull down - 15@ 13kg, 13@14kg,4@16kg and 2 descending setsTri EZ curl on back - 10@ 30lbs x 3cable ab crunch - 15@ 57lbs, 15@ 57lbs,12@ 67lbsAb crunch - 15@ 95lbs, 6@ 105lbs, 10@ 100lbs and 2 descending setsSit ups - 25 @ 25lbs, leg ups 20 Competition prep30 minutes posing Link to comment Share on other sites More sharing options...
precision female Posted January 17, 2012 Author Share Posted January 17, 2012 Jan 16 129.5lbs Food:L glutamine and 2 creatinesprotein shake 25g4 bananas2nd shake 34gtofu and rice 6gbagel and tofutti 16gnuts 13gtofurky slices 15g3rd shake 25gtriscits and jam 3gvegan gummi bear candies Total protein 137g Gym1 hr 15mins shoulders shoulder cable - 15@ 2kg/ea, 12@3kg/ea, 15@ 2kg/ea, 10@3kg/ea, 12@2kg/eashoulder press - 10@ 100lbs, 7@ 110lbs, 6@ 120lbs and 2 descending setsFront barbell raise - 20@ 35lbs, 12@55lbs, 10@55lbs, 5@65lbsShrugs - 20@ 105lbs, 10@ 155lbs, 12@155lbs, 15@125lbs, 12@125lbsSide dumbbell raises - 6+10kg/ea + 6@ 7.5kg/ea + 10@ 5kg/ea x 3 Link to comment Share on other sites More sharing options...
precision female Posted January 18, 2012 Author Share Posted January 18, 2012 Jan 17 130lbs Food3 creatines and L glutaminealmonds 6gprotein shake 25g3 bananasquinoa salad 10gnuts 15gbagel 17g2nd bagel 17g2nd protein shake 25g2 cups orange juicecan of bake beans 20g total protein 135g Gym 2hrs split quads/hams/glutes Squats - 40@ 35lbs, 20@ 105lbs, 15@125lbs, 8@155lbs, 4 @ 155lbs failLeg press - 15@ 270lbs, 15@270lbs, 10@320lbs, 5@320lbs failDeadlift - 20@ 90lbs, 15@110lbs, 15@110lbsLunges - 15@ 85lbs, 10@ 105lbs, 10@ 105lbsBack extension - 15@ 45lbs, 15@ 45lbs, 20@45lbsAdductor - 15@265lbs, 12@280lbs, 8@300lbs + some forced repsAbductor - 10@ 155lbs, 8@170lbs, 6@ 185lbs + some forced repsLeg extension - 10@ 120lbs, 10@120lbs, 8@ 130lbsLeg curl - 12@100lbs, 8@ 100lbs, 5 @ 115lbs Link to comment Share on other sites More sharing options...
precision female Posted January 19, 2012 Author Share Posted January 19, 2012 Jan 18 132 lbs Food2 creatines and L glutamineprotein shake 32gbagel 17g2 bananas2nd bagel 17gquinoa salad 10g2nd protein shake 38g1/2 cup soy milk 4gcan of bake beans 20g Total protein 138g Gym1 hr chest Pec Fly - 30@ 20lbs, 15@30lbs, 10@40lbs, 5@50lbsCable Chest - 15@10lbs/ea, 15@ 12lbs/ea, 11@15lbs/eaSeated chest press - 15@90lbs, 15@100lbs, 8@110lbsBarbell flat chest press - 20@45lbs, 10@65lbs, 9@65lbsDecline chest press - 15@ 45lbs, 15@65lbs, 15@65lbsIncline chest press - 10@65lbs, 5@65lbs, 5@65lbs Link to comment Share on other sites More sharing options...
Gaia Posted January 19, 2012 Share Posted January 19, 2012 kale and yam saladsalad and tofu dinner 18gSo I posted for more greens, and I saw this the next post (right after the post about how you do not like greens). But I don't see anything green at all after that post. Doesn't have to be green leafy kale or salad lettuce. How about green beans? my favorite is green sugar snap peas (raw out of the bag - crunch!). Most fitness people like broccoli too (though not to many people like this veggie - stinky).Though I remember when all I did was beans and grains for awhile, but I also took wheatgrass tablets to get my 'greens' in. A tablet is fast and easy, and doesn't taste all that much. There are other 'green' tablets out there to take also: barley grass, spirulina, chlorella, etc. Maybe you can invest some time and effort into looking at what your grocery store has as far as these 'greens' go. Of course Fresh is best, but these are better than nothing is what I thought when I took the wheatgrass tablets. Link to comment Share on other sites More sharing options...
precision female Posted January 19, 2012 Author Share Posted January 19, 2012 ya I tried greens for that day...didn't like them. The quinoa salad has bits of green in it, green edamame beans. All my salads are store bought. I don't cook. I have all the vitamins covered in the vega wholefood meal powder and the 4 other protein powders I use. I hate to add more pills to my diet because I already feel ridiculous popping glutamine and creatine pills all day... if I felt like I was suffering without the greens I'd do something more...but my health is 100%. Link to comment Share on other sites More sharing options...
precision female Posted January 20, 2012 Author Share Posted January 20, 2012 Jan 19 133.5 lbs Food3 creatines and L glutamineprotein shake 30gnuts at work 20gquinoa salad 10gtriscits and tofutti 4g2nd shake 30gorange juicetofurky slices 15gcan of bake beans 20galmonds 9g Total protein 138g Gym2 hrs 30 minutes in 3 splits - forearms, back, biceps, calves Chin ups - 13 regular grip, 6 wide grip, 6 wide grip, 6@ 10 lbs, 3 @20lbsLat pulldown - 10@ 115lbs, 10@115lbs, 5 + 5 @ 115lbsCross pulley - 15@ 5lb/ea, 15@ 7.5 lbs/ea, 10@ 10lbs/ea, 7@ 12.5lbs/ea1 arm dumbbell row - 10@ 50lbs/ea, 6@ 55lbs/ea, 8@ 55lbs/eaSeated row - 10@ 110 lbs, 8@ 120 lbs, 6@130lbs, 8@ 110lbsBent over row - 20@ 65lbs, 15@ 85lbs, 8 @ 95lbs, 8@95lbsSeated calf raises - 20@ 55kg, 15@ 65kg, 10@ 75kg, 10@75kg and 1 descending setBi cable - 15@ 12kg, 10@ 13kg, 6@ 14kg, 5@ 14kgBi dumbbell curl - 8@25lbs+5@20lbs/ea, 4@25lbs + 4@ 20lbs/ea, 4@ 25lbs + 4 @ 20lbs/eaCalf press - 20@ 470lbs, 15@ 570lbs, 15@ 570lbs, 10@ 570lsReverse Bi barbell curl - 10 + 9 + 6 + 6 @ 40lsWrist curl - 15@ 90lbs x 4Reverse wrist curl - 20@ 30lbs x 4 Link to comment Share on other sites More sharing options...
precision female Posted January 21, 2012 Author Share Posted January 21, 2012 Jan 20th 132.5lbs Food2 creatines and L glutamineprotein shake 26gbagel 17gtofurky slices 25gnuts at work 12gorange juice2nd protein shake 27gtofu and noodles 30g Total protein 137g Gym1hr 15min Abs Ab cable Crunch 15@ 52lbs, 15@ 57lbs,15@62lbs, 12@ 67lbsSit ups - 25@ 25lbs x 3Ab Crunch - 12@95lbs, 9@ 100lbs, 6@ 100lbsLeg ups - 25 x 3Hanging Leg raises - 12 x 3 Link to comment Share on other sites More sharing options...
precision female Posted January 21, 2012 Author Share Posted January 21, 2012 Jan 21st 133 lbs Food2 creatines protein shake 25gtofu and noodles 30gbagel and hummus 18g2nd shake 31gbarley and mushroom soup 9gnuts at work 2galmonds 17g Total Protein 132g Gym30 minutes Triceps...today is a rest day really cable pull down 15@ 13kg, 12@ 14kg, 7 @ 15kg and 3 drop setsTri dumbell extension - 15@10kg/ea + 10@ 7.5kg/ea x 3Tri EZ curl on back - 10@ 20lbs, 12@ 20lbs, 9 @ 25lbs Link to comment Share on other sites More sharing options...
precision female Posted January 23, 2012 Author Share Posted January 23, 2012 Jan 22nd 313 lbs FoodL glutamine and 1 creatineprotein shake 25gtofu brick and broccoli 45g2nd shake 35g3rd shake 27gvegetable fried rice Total protein 132g Gym1.5 hr shoulders 5 minute row warm upshrugs - 20@ 105lbs, 12@ 155lbs, 6@ 175lbs, 15@ 125lbsFront barbell raise 15@ 55lbs, 9@ 65lbs, 8@65lbsSide dumbbel raises - 6@10kg/[email protected]/ea+6@5kg/ea x 3Shoulder press - 12@100lbs, 8@ 120lbs, 4@130lbsCable shoulder pull - 12@ 5lbs/ea, [email protected]/ea, [email protected]/eaFront dumbell raises - 10@ 4kg/ea, 15@ 5kg/ea, 15@5kg/ea Competition prep2 - 3 hours researching cutting diets15 minutes photo shoot of my poses Link to comment Share on other sites More sharing options...
precision female Posted January 24, 2012 Author Share Posted January 24, 2012 Jan 23 132 lbs Food1 creatine and L glutaminebake beans 20gprotein shake 32gbagel and tofutti 17gquinoa salad 10gnuts 5g2nd shake 27g3rd shake 35g Total protein 146g Gym1 hr 35min split - quads/hams/glutes 5 minute warm up14 minutes cardio with intervalsLeg press - 15 @ 385lbs, 12@435lbs, 8 @ 475lbsSquats - 20@ 105lbs, 8@ 135lbs, 5 @ 155lbsLunges - 15 @ 60lbs x 3Deadlift - 15 @110lbs x 3Leg curl - 8@ 105lbs x 3Leg extension - 7@ 130lbs x 3Back extension - 20@ 45lbs, 15 @ 45lbs, 15@ 45lbs Link to comment Share on other sites More sharing options...
precision female Posted January 25, 2012 Author Share Posted January 25, 2012 Jan 24 132 lbs Food2 creatines and L glutaminealmonds 2gtofurky 15gprotein shake 32gbagel and toffutti 17gnuts 6gtriscuts and hummus 9gorange juice 5g2nd bagel 17g2nd protein shake 30gnoodles 6g total protein 139g Gym1 hr 45 minutes split chest/back Pec Fly - 30@ 20lbs, 15@ 30lbs, 9@ 40lbs, 4 @ 50lbsCable pulley chest - 15@ 10lbs, 12 @ 12.5lbs, 6@ 15lbsBench press -15@ 25lbs, 14@ 25lbs, 6@ 30lbsDecline chest press - 10@ 65lbs, 10@ 65lbs, Incline chest press - 8@ 55lbsChin ups - 10 + 8+ 6 wide grip, 6@ 10lbs, 3 @ 20lbsLat pulldown - 10 + 10 + 6 @ 115lbs and 2 drop setsBent over row - 15@ 85lbs, 9@ 105lbs, 7@ 90lbsSeat Row - wide handles - 12 @ 100lbs, 10@ 110lbs, 5@ 120lbsCable Cross pulley - 15 @ 7.5lbs/ea, 14 @ 10lbs/ea, 5 @ 12.5lbs/ea, 7 @ 10lbs/ea1 arm dumbell row - 8 @ 55lbs/ea x 3 Link to comment Share on other sites More sharing options...
precision female Posted January 26, 2012 Author Share Posted January 26, 2012 (edited) Jan 25th 132.5lbs FoodL glutamine and 2 creatinesprotein shake 32gvega bar 15gfalafel wrap 7gbagel 17gtofurky slices 21gnuts 6g2nd shake 32gbread an jam 7gtotal protein 137g Gym2 hrs split - adductor/abductor/calves/ abs/ forearms Cardio 17 minutes with intervals 5 minute warm upAdductor - 15@ 265lbs, 15@ 280lbs, 10@ 295lbs, 10@ 305lbs and 3 drop setsAbductor - 15@ 155lbs, 15@ 170lbs, 10@ 185lbs , 8@ 195lbs and 3 drop setsSeated calf raise - 25 @ 55kg, 15@ 70kg, 10@ 80kgCalf press - 20@ 310lbs, 12@ 410lbs, 8@ 410lbs, 40 standing body weight each legSit ups - 25@ 0 lbs, 20@ 25lbs, 25@ 25lbsAb crunch - 10@ 100lbs, 10@ 100lbs, 6@ 106lbs and 2 drop setsCable Ab pulldown - 10 + 10+ 10 @ 60lbs, 15@ 65lbs, 10@ 70lbsLeg raises - 30 + 30 + 20Wrist curl - 15 @ 100lbs x 3Reverse wrist curl - 30 @ 30lbs, 20 @ 40lbs, 16@ 40lbs Edited January 26, 2012 by precision female Link to comment Share on other sites More sharing options...
precision female Posted January 26, 2012 Author Share Posted January 26, 2012 here's my back lat spread from 2 days ago... Link to comment Share on other sites More sharing options...
precision female Posted January 27, 2012 Author Share Posted January 27, 2012 (edited) Jan 26th 132lbs FoodL glutaminealmonds 4gbananabread and jam 15gprotein shake 32gvega bar 15gtriscuts and toffuti 8gnuts 3gbagel and tofutti 17g2nd shake 36g Total protein 130g Gym[/b] rest day.... depressed and cried in bed all day..and last night too so I didn't sleep much. Edited January 28, 2012 by precision female Link to comment Share on other sites More sharing options...
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