Work out log 10-8-2008 Legs and abs

Once again, low carb so way less intensity and weight. I almost felt mad when I didnt have that much energy in the gym today, thats what happens 3 weeks out! So its expected. We just dont want to burn off any more muscle than need be.

LEG:

Squats: 5 sets, 65lbs-85-130 x3 sets, 12 reps each.

Legs press: real deep controlled leg press with 210lbs and a static hold on the last rep at the bottom for 5 seconds, 12 reps.

ABS:

Decline crunches: 2 sets, 20 reps

Reverse Crunches: 2 sets, 15 reps

Toe touches: 1 set, 15 reps

Decline Side twist SS with crunches: 2 sets 20 reps.

Weekly Food Diary 10-4-208

Meal 1:

Protein Powder 1 1/2 scp
Oatmeal 1/2 cup
Flax Oil 1 tsp

Meal 2:

Chicken 5 oz
Sweet Potato 1 oz
Green Veggies
Flax Oil 1 tsp

Meal 3:

Post Work out-
Chicken 4 oz
White Rice 1/2 oz

or

Pro Powder 1 1/2 scp
Rice Cakes 1

Non Work Out-

Chicken 4 oz
Br. Rice 1/4 oz
Green Veggies
Flax Oil 1 tsp

Meal 4:

Chicken 5 oz
Sweet Potato 1/2 oz
Green Veggies
Fish Oil 1 tsp

Meal 5:

Lean Beef or Chicken 5 oz
Greens Veggies


Cardio: 12 sessions of 65 minutes (I use the bike or elliptical and keep my heart rate between 130-140 bpm)

Calories: 1097
Protein: 163 grams
Carbs: 54 grams
Fats: 26 grams

Work out log 10-7-2008 Shoulders and Biceps

Since I am so low calorie now we have cut back just a tad on the intensity so that we avoid burning more muscle than need be.

SHOULDERS:

FMM Sitting Shoulder Press: 3 sets, 80lbs-90lbs-90lbs, 12 reps-10 reps-10reps

Sitting Barbell Behind the neck Shoulder press: 3 sets, 25lbs, 10 reps each

Sitting Dumbbell side laterals super setted with shoulder press: 2 sets, 10 reps on laterals, 10 reps on shoulder press, 10lbs.

BICEPS:

Barbell curls: 2 sets, 25lbs, 8 reps

Close grip dumbell curl: 2 sets, 25lbs, 10 reps.

Work out log 10-6-2008 Back and Triceps

BACK:

Pull Ups: 2 sests of 8 reps

FMM High Row: 2 sets, 12 reps, 80lbs

FMM Lat Pull Down: 2 sets, 12 reps, 70lbs

FMM Reverse Lat pull down: 2 sets, 8 reps, 60lbs

TRICEPS:

Incline Skull Crushers: 2 sets, 12 reps, 25lbs

Tricep Ext: 3 sets, 100lbs to 70lbs drop set on each set till failure

FMM Tricep Ext: 1 set, 60lbs, till failure.

No, I have not fallen of the face of the earth.

Hi everyone!

Well, needless to say I have been more busy now than ever! That is why I havent been blogging as much, dont have as much time for much so I had to re-pri-oritize! To catch yall up to speed real quick...I am now a council member of the YOPPC here in San Antonio, which stands for Youth Obesity Prevention Partners Council. The(YOPPC)is comprised of program managers of local community-based youth obesity prevention programs that address physical fitness, nutrition, school health, and/or youth mental health programs in any of the 15 school districts in Bexar County. The YOPPC works collaboratively to provide seamless and effective prevention programming across participating school districts!

I am also writing exclusive articles for a website called bizymoms.com and I just had my first interview with World Physique Magazine to be their first profile of the magazine!

I am also starting to go to 3 different schools in Harlendale ISD to implement my Progressive Fitness Program and monitor it. It will be launched fully by January!!

The Rock N' Roll Marathon and Fitness and Health Expo is right around the corner on the weekend of Nov. 14th-16th and I will be volunteering at the San Antonio Sports Foundation Booth to help with registration etc... I am also helping to recruit!! We still need 1000 volunteers, and especially one that is fluent in spanish that can help at the S.A.S.F booth to assist the international runners that are coming in. If anyone wants to volunteer please let me know! As a volunteer you will receive free tickets to the concert that will be at the end of the run on Nov 16th!

My husband and I are moving into our first home on our own this weekend so we are packing and loading everything up!! This is an exciting time!

Last but not least my photo shoot is less than 4 weeks away!! So its down to the wire with diet and cardio. Keep me in yalls prayers and hopefully I will be back to blogging more soon!

Have a wonderful and safe weekend!