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ck2006 log


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about ck2006 log within the Women's Fitness (Female Bodybuilding and Training) category.

Excerpt: March 2, 2006 Cardio: 45min - 400 cals burned calories eaten - (a lot) more than 3000 and I was sick last night, to many chips, tacos, salsa, chip dip and one beer Weights Chest Flys pushups

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Thread: ck2006 log

  1. #21
    Cyborg ck2006's Avatar
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    Re: ck2006 log

    I will try that, thank you! S

    econd day of working out hard, last night I thought I was going to barf, i know lovely. Today I am doing my legs, but I am scared I won't be able to do my cardio so I am doing it first???? My reps are 23,21,18,16 for the smith squat, walking lunges, dumbell squats, dumbell step, hack squats, cable dead lifts, leg press and blue seated leg curls.

  2. #22
    Pro Bodybuilder momsgettinfit's Avatar
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    Re: ck2006 log

    Quote Quote posted by ck2006
    I will try that, thank you! S

    econd day of working out hard, last night I thought I was going to barf, i know lovely. Today I am doing my legs, but I am scared I won't be able to do my cardio so I am doing it first???? My reps are 23,21,18,16 for the smith squat, walking lunges, dumbell squats, dumbell step, hack squats, cable dead lifts, leg press and blue seated leg curls.

    Watch hitting the cardio before weights. YOu will boop out while lifting faster.

    If you don't think you can do cardio after weights on leg day then try doing it in the morning and break it up like that.

    I cut my cardio back on leg day as I lift heavy with my legs (I love leg day) I do like 20 to 25 min of steady cardio nothing fancy but I do get it in.

  3. #23
    Cyborg ck2006's Avatar
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    Re: ck2006 log

    Tuesday, March 14th, 2006

    omega/muliti

    workout: legs cardio burned 560
    Chest/back
    calories eaten

    m1
    4 egg whites/one egg
    1/2 cup oatmeal

    m2
    shake/fruit juice/glutimine

    m3
    canned tuna/lettuce
    4oz yogurt
    apple

    m4
    not sure yet

    m5

    m6

    legs:
    smith squat (bar/23, bar/21, bar/18 bar/16)
    walking lunges (5/46, 10/42, 15/36, 20/32)
    dumbell squat (5/23, 10/21, 15/18, 20/16)
    dumbell step (5/46, 10/42, 15/36, 20/32)
    hack squats (bar/23, 50/21, 50/18, 100/16)
    leg press (bar/23, bar/21, bar/18, bar/16)
    blue seated leg curls (15/23, 30/21, 40/18, 50/16)
    lying leg lifts (20/23, 30/20/21, 30/20/18, 30/20/16)

    I will not be able to move for the next three days, I know I can lift a little heavier but had to get used to the machines, it was the most gratifying workout I have ever had!)

  4. #24
    scorpiogirl
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    Re: ck2006 log

    Quote Quote posted by ck2006
    legs:
    smith squat (bar/23, bar/21, bar/18 bar/16)
    walking lunges (5/46, 10/42, 15/36, 20/32)
    dumbell squat (5/23, 10/21, 15/18, 20/16)
    dumbell step (5/46, 10/42, 15/36, 20/32)
    hack squats (bar/23, 50/21, 50/18, 100/16)
    leg press (bar/23, bar/21, bar/18, bar/16)
    blue seated leg curls (15/23, 30/21, 40/18, 50/16)
    lying leg lifts (20/23, 30/20/21, 30/20/18, 30/20/16)

    I will not be able to move for the next three days, I know I can lift a little heavier but had to get used to the machines, it was the most gratifying workout I have ever had!)
    Did your trainer have you do this or did you just throw it together? This is A LOT - too much IMO.

  5. #25
    Cyborg ck2006's Avatar
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    Re: ck2006 log

    My trainer gave it to me, that is why I used such low weights, I know by the end of some of them, I just couldn't do it. It is for six weeks and then she is going to give me something different.

  6. #26
    scorpiogirl
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    Re: ck2006 log

    Quote Quote posted by ck2006
    My trainer gave it to me, that is why I used such low weights, I know by the end of some of them, I just couldn't do it. It is for six weeks and then she is going to give me something different.
    WOW!!!!

  7. #27
    Cyborg ck2006's Avatar
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    Re: ck2006 log

    So I figure my macro ratio is proteins 27.3/carbs 41/fats 31.7 I used sparkpeople.com. So I need to add more protein, less carbs and less fat
    M4,5 and M6 was a bust, I had beef jerky for M4, on the road and hungry, yeah I know, and meal 5 started off good, but then I had a lot of brownies and then I had my protein shake but it only totaled 1913 calories for the day.

    Thank you for the advice about the cardio on leg days, I was so stressed out when I went cause I kinda new I might have problems with the weights, but I love cardio. I was thinking of switching my cardio day to my day off and just do legs. My program for the next six weeks:

    Monday: Chest & tri's with high intensity cardio following weights
    Tuesday: Legs with moderate cardio
    Wed: DAy off
    Thursday: Back & bi's with moderate cardio
    Friday: Shoulders, Abs and Calves with high cardio after weights
    Saturday: Moderate cardio
    Sunday day off

    4 exercises for each upper muscle/ Upper reps (15, 13, 12, 10)
    a whole lot of exercise for lower muscles / lower reps (23/21/18/16)

    Diet plan thursday, she said I won't be eating the same amount of calories each day and 6 meals on workout day and 5 on days off. One more day trying to eat on my own with a lot of help from all of you, thanks for keeping me in check and again for answering all my questions!

  8. #28
    Pro Bodybuilder momsgettinfit's Avatar
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    Re: ck2006 log

    Quote Quote posted by ck2006
    So I figure my macro ratio is proteins 27.3/carbs 41/fats 31.7 I used sparkpeople.com. So I need to add more protein, less carbs and less fat
    M4,5 and M6 was a bust, I had beef jerky for M4, on the road and hungry, yeah I know, and meal 5 started off good, but then I had a lot of brownies and then I had my protein shake but it only totaled 1913 calories for the day.

    Thank you for the advice about the cardio on leg days, I was so stressed out when I went cause I kinda new I might have problems with the weights, but I love cardio. I was thinking of switching my cardio day to my day off and just do legs. My program for the next six weeks:

    Monday: Chest & tri's with high intensity cardio following weights
    Tuesday: Legs with moderate cardio
    Wed: DAy off
    Thursday: Back & bi's with moderate cardio
    Friday: Shoulders, Abs and Calves with high cardio after weights
    Saturday: Moderate cardio
    Sunday day off

    4 exercises for each upper muscle/ Upper reps (15, 13, 12, 10)
    a whole lot of exercise for lower muscles / lower reps (23/21/18/16)

    Diet plan thursday, she said I won't be eating the same amount of calories each day and 6 meals on workout day and 5 on days off. One more day trying to eat on my own with a lot of help from all of you, thanks for keeping me in check and again for answering all my questions!

    Your welcome. Yes you do need more protein. I would lower my carbs a little if I were you, your fats don't seem to bad. Protein in my opinion should be higher since your trying to build muscle. Try to keep your fat and carbs around the same.

  9. #29
    Cyborg ck2006's Avatar
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    Re: ck2006 log

    March 15th

    Day off, yahoo, woke up in the middle of the night last night in too much pain. Day off will do me good, my legs feel like I ran a freakin marathon.
    Today: 1200 calories

    m1
    4 egg whites, 1 egg
    1/2 cup of oatmeal

    m2
    shake

    m3
    tuna
    salad
    2 pieces whole wheat bread
    cucumber

    m4
    chicken breast
    whole wheat rice
    salad

    m5
    shake

  10. #30
    Pro Bodybuilder momsgettinfit's Avatar
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    Re: ck2006 log

    Quote Quote posted by ck2006
    March 15th

    Day off, yahoo, woke up in the middle of the night last night in too much pain. Day off will do me good, my legs feel like I ran a freakin marathon.
    Today: 1200 calories

    m1
    4 egg whites, 1 egg
    1/2 cup of oatmeal

    m2
    shake

    m3
    tuna
    salad
    2 pieces whole wheat bread
    cucumber

    m4
    chicken breast
    whole wheat rice
    salad

    m5
    shake

    What kind of supplements are you taking? There are certain ones that will help with leg pain. Like glutemine,flax oil,fish oil ect. I should say they help with recovery.

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