GlutesnBoots
02-07-2012, 08:01 AM
Morning ladies. I am going to start my online training journal today. I am doing this to allow others to comment offer suggestions, and for myself. It's one way of being held accountable. I will not be lifting how much weight I lift, as I never keep track on paper how much I do at any given workout, i use instinct and what I lifted the during the prior workout. Okay. Last night was legs. I did giant sets. Followed by 10 minutes of hard HIIT cardio, then 30 minutes of hard walking on an incline.
i will be performing more Giant Sets now, as I am trying to get a bit smaller now. I am a figure competitor, 45 years old, with a fake hip and two bad knees. :) But I placed in three divisions at my first show and am looking to compete again this year when my messed up hormones ( I am trying biodenticals right now, on the fence about them), get themselves working well again. Okay, so here is my "plan" in a glance (weekly). My weight is 145-148, 5'7' BF is relatively low, but want it lower. Show weight 138? Also, my cardio is usually 35 minutes AM and 30-40 minutes PM. I toss in HIIT occasionally.
Monday: Legs, Calves
Wednesday:Cardio Only Day AM and PM
Thursday: Shoulders, Rear Delts, Calves
Friday: Chest, Triceps, Abs
Daily Diet at a Glance: Water, 3 quarts plus a day. 3 large coffee's, 1 diet Coke Zero if I want it, but usually don't.
Meal 1: 1/3 cups oats with 1 T flaxseed, 1 scoop Lean Dessert Protein powder sometimes 1/2 cup blueberries
Meal 2: 1 cup vegetables, 4 ounce chicken breast
Meal 3: 4 ounce yam, or 1/3 cup brown rice or 3 rice cakes, 4 ounces of chicken breast
Meal 4: 1 1/2 scoop whey protein, 10 almonds
Meal 5: 5 ounces fish, large mixed green salad with balsamic or Walden Farms dressing, 10 almonds or 2 ounces avocado, 1 cup veggie
Meal6: 1 T flax oil, 1 scoop whey protein powder
Supplements: Milk Thistle, Green Food Powder, Omega's, digestives, chromium, evening primrose, Oxydrene, CellFood DNA, multi-vitamin, Smart Cleanse when needed for constipation. ALpha-lipoic acid, Uva Ursi, for water retention when I need it. Vitamin C crystals added to water, tyrosine powder and L-Carntine powder added to am water, Evogen pre-workout powder. Joint supplement.
Okay, so that is my workout life at a glance. Time to eat breakfast and do cardio. I don't do fasted cardio, not enough science to say whether it burns more fat or not. Plus I am hungry when I get up!
i will be performing more Giant Sets now, as I am trying to get a bit smaller now. I am a figure competitor, 45 years old, with a fake hip and two bad knees. :) But I placed in three divisions at my first show and am looking to compete again this year when my messed up hormones ( I am trying biodenticals right now, on the fence about them), get themselves working well again. Okay, so here is my "plan" in a glance (weekly). My weight is 145-148, 5'7' BF is relatively low, but want it lower. Show weight 138? Also, my cardio is usually 35 minutes AM and 30-40 minutes PM. I toss in HIIT occasionally.
Monday: Legs, Calves
Wednesday:Cardio Only Day AM and PM
Thursday: Shoulders, Rear Delts, Calves
Friday: Chest, Triceps, Abs
Daily Diet at a Glance: Water, 3 quarts plus a day. 3 large coffee's, 1 diet Coke Zero if I want it, but usually don't.
Meal 1: 1/3 cups oats with 1 T flaxseed, 1 scoop Lean Dessert Protein powder sometimes 1/2 cup blueberries
Meal 2: 1 cup vegetables, 4 ounce chicken breast
Meal 3: 4 ounce yam, or 1/3 cup brown rice or 3 rice cakes, 4 ounces of chicken breast
Meal 4: 1 1/2 scoop whey protein, 10 almonds
Meal 5: 5 ounces fish, large mixed green salad with balsamic or Walden Farms dressing, 10 almonds or 2 ounces avocado, 1 cup veggie
Meal6: 1 T flax oil, 1 scoop whey protein powder
Supplements: Milk Thistle, Green Food Powder, Omega's, digestives, chromium, evening primrose, Oxydrene, CellFood DNA, multi-vitamin, Smart Cleanse when needed for constipation. ALpha-lipoic acid, Uva Ursi, for water retention when I need it. Vitamin C crystals added to water, tyrosine powder and L-Carntine powder added to am water, Evogen pre-workout powder. Joint supplement.
Okay, so that is my workout life at a glance. Time to eat breakfast and do cardio. I don't do fasted cardio, not enough science to say whether it burns more fat or not. Plus I am hungry when I get up!