SASA JOURNAL "2007"

[sasa]

Hi,

1/29/07 Monday
Weight???? don't wanna know!!!
Temperature 97.3

Suplemment
chromium
selenium
alpha lipoic acid
vit C
hodiaa 500

1. MEAL
greek yoghurt FF
handfull of blubarries

WORKOUT
10min warm-up cardio
CHEST+LEGS {light}
Push-ups 3x12rep than squat 3x15 rep
Dumbel incline bench press 3x15 rep than afterwards leg curl 3x15 rep
Machine fly 3x15 rep than step ups
decline press-machine 3x15rep

2.Meal
3/4 cup egg whites
1/2 grapefruit1/2 tomatoes
3 cashew

 

[cindylou]

I'm glad you started a journal Sasa!

 

[claire]

How long have you been doing 3x15 and 3x12? Have you tried different sets and reps? Some examples are 5x5, 4x6, 6x4, 10x3, 3x10, 3x8, and 8x3.

Some great leg exercises are squats, deadlifts. leg press, romanian deadlifts, Bulgarian split squats, lunges (walking, reverse, lateral). Step ups are great. If I was to only perform only two leg exercises I would pick a compound move and not leg curls.

 

[T-Cake]

Hooray for starting a log!

 

[sasa]

3. Meal
before meal I took ADIPEX
than cofee [half dec half regular}
3 baby carrots
1/2 chicken breast
2 cup lettuce

4. Meal
1/2 chicken breast
2 cup lettuce
FF balsamic vinig.

I do 12-15 rep maybe 3 months, before I used to 6-10rep. I feel like 12-15 rep work for me, so I try keep it for while than I will try change it!!!

 

[T-Cake]

3. Meal
before meal I took ADIPEX
than cofee [half dec half regular}
3 baby carrots
1/2 chicken breast
2 cup lettuce

4. Meal
1/2 chicken breast
2 cup lettuce
FF balsamic vinig.

I do 12-15 rep maybe 3 months, before I used to 6-10rep. I feel like 12-15 rep work for me, so I try keep it for while than I will try change it!!!

Feedback:
Your food choices are good, but you do need to eat MORE, believe it or not. OR... at least post the numbers you got after you entered the food from fitday.com I'm just not seeing 1350 calories here, hun! Eat eat eat!

Also, don't be afraid of good fats, like olive oil, in salad dressings. A dab of the good fats does the body good.

For your workouts -- I would stick with the 10 to 12 reps range... but what's important is that you set goals for yourself EVERY TIME you hit the gym.

Example:
Let's say you were doing bicep curls with dumbells.

Last time you went, you lifted...
15# dbs x 10 reps x 3 sets and it wasn't that bad

Before you go the next time, set a goal and write it down:
* You could either do sets like this: 20#, 15#, 15# and work your way to 3 full sets with 20#

* OR you could go to sets of 12 or 15 and stick with the 15# dbs

Best rule of thumb: If you can do 3 sets of ANY MOVE 15 reps and you aren't burning through it or suffering just a LITTLE bit... then it's time to push yourself!

I've been guilty of this in the past... lifting 25# dbs pressing over my head and thinking I was doing it all correct. But I could crank out 15 reps no problem... I wasn't seeing results as much because I wasn't forcing the muscle to change. So I tried the method I just described and tackled 30# dbs gradually and now I can get 3 sets of THOSE out... but it's still hard.

Hope that makes sense.

 

[sasa]

I think I'm doing 15 rep now but last 4 rep are so hard i feel I burning usually I need help with last 3-4 rep.

5. Meal
1/2 chicken breast
2 cup lettuce
1TB olive oil
sprinkle parmasan
0.25 cup peas

I had also 0.5 cup FF lactose reduc milk with coffee!!
I know I eat NOT ENOUGH!!!!!!!! I KNOW!!!!
I counted it now on Fitday

1037 cal- 21g fat, 60g carb, 143 protein---20%fat, 20%carbs, 60%protein

I HAVE TO WORK ON THAT!!! MORE CAL MORE CAL!!!!!

 

[alltheway123]

Well done for starting a log!!!

 

[HiDnGoD]

Good to see you are logging. Good luck.

 

[claire]

I think I'm doing 15 rep now but last 4 rep are so hard i feel I burning usually I need help with last 3-4 rep.

5. Meal
1/2 chicken breast
2 cup lettuce
1TB olive oil
sprinkle parmasan
0.25 cup peas

I had also 0.5 cup FF lactose reduc milk with coffee!!
I know I eat NOT ENOUGH!!!!!!!! I KNOW!!!!
I counted it now on Fitday

1037 cal- 21g fat, 60g carb, 143 protein---20%fat, 20%carbs, 60%protein

I HAVE TO WORK ON THAT!!! MORE CAL MORE CAL!!!!!

It is great you are keeping a log. Now you will be able to see what you can fix. Of course, with me it is always needing less calories. Don't be afraid to eat tons of vegetables.