Group: General Diet & Nutrition

General Diet & Nutrition
Created: 2011/12/31, Members: 399, Messages: 16719

With such a topic so broad we truly try to cover the basics from all angles in this group. Nothing too big or too small. Nutrition is as significant if not more as exercise is to reaching your goals so learn all you can.

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Randomgirl Log For 8 wk Challenge

RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/05/10, 10:25 PM
Height 64in Weight110.5

Tuesday May 10th

Chest/Abs *warmup reps done but are not posted

D/B Flys
8lb 1*10
10lb 1*10
15lb 1*8

Decline Bench
50lbs 1*10
55lbs 1*10

Flat Bench
65lbs 1*5
70lbs 1*5
75lbs 1*3

Various crunches w/ 25lb plate


I think my "week off" weakened me :angry:

RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/05/11, 02:30 PM
Wed: back/forearms

*warm ups done but not posted*

Deadlift
95lbs*8
110lbs*5
115lbs*5

Prone Rows
20lb D/B's *12
26lb*10
31lb*10

Bent Over Rows
20lb D/B's *10
26lb*10
switched to EZcurl bar w/ 57lbs: 1*7

Bent Over D/B Lat Raises
10lb*10
16lb*5 :(

GoodMornings w/ an EZcurl bar
20lbs*10
30lbs*10
36lbs*5

Forearm Behind Back B/B Curls
55lbs*12
65lbs*12
70lbs*10
RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/05/13, 12:10 AM
Disappointing late evening workout
Thurs:Arms

Warm ups done-not posted

Hammer Curls

12*10
15*8
18*4
20lbs R-1, L-partial:(

EZBar Bicep Curls
35*8
40*8
45*6

Decline Tri press w/ EZ Bar
25*10
35*6
40*3

Close Grip Press
50*6
60*6
65*6
70*3

Tri KickBacks
10*8
12*8
15*3

On a side note, I realy REALY wish there were other newbies competing , for like maybe a subdivision?. I'm definately out of my leauge (sp?) out here. Come on people, You know you want to.......
:big_smile:




RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/05/14, 05:53 PM
Sat: shoulders/calves

Military Press
45*10
50*6
55*4

Shrugs **individual d/b weight*
20*10
26*10
32*8

Standing Lat Raises*
10*10
12*8
15*3


Side Delt Circles*
8*10
10*7
12*6

push-ups
3*10

Calf Raises*
15*10
20*10
30*10



2005/05/14, 06:27 PM
very well done....keep with it....

yu actually have the advantage because beginners usually cna make better progress than 'seasoned' lifters...so just keep working hard
RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/05/14, 07:18 PM
Thanx Menace.
I'm hoping to do my very best. the fact that I'm posting it is making me want to push a lil bit harder each time.

I havn't forgotten your advice about the resistance bands. I had company for the week leading to the challenge and just never got around to buying some *laziness*

I'll prolly try them out when this is over.
sbroyhill
sbroyhill
Posts: 442
Joined: 2005/04/06
United States
2005/05/14, 09:26 PM
Looking good! I think I may get smoked!


--------------
:Hard work equals great results!:
RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/05/15, 04:45 PM
Thank you.:)

your flattery sets me up for great failure. I must re-double my efforts!

--------------
Life is hard: No-one makes it out alive.
sbroyhill
sbroyhill
Posts: 442
Joined: 2005/04/06
United States
2005/05/15, 05:24 PM
If you try you will never fail.... remember that and you will always succeed :)

--------------
:Hard work equals great results!:
RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/05/15, 05:35 PM
:big_smile:
RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/05/16, 07:16 PM
Monday: legs/abs

Squats
55*10
75*8
95*6
105*3

Front Squats
55*7
65*7
85*3

Lunges *individual D/b weight
10*10
15*10
20*8

Various crunch sets w/ 25lb plate






RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/05/17, 05:25 PM
I was supposed to have done this last week but laziness prevailed.

As suggested, I have taken my May 2nd stats off of the stat thread and added the 45lb of Weider Olymipc Barweight to make them more correct.( I was only counting plates b4 in ignorance)

.... I actually had to use a calculator..not the brightest crayon in the box...thats for sure...

So they read like this:

May 2nd
Bench 75/110= .68
Squat 85/110= .77
DL 95/110= .86

and yes, I have been including the barweight in these last wks posts: 45lbs for the bar and 15lbs for the ezbar, just incase anyone was wondering.


RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/05/17, 05:28 PM
Tues: chest

Same workout except that my fly's were incline and not flat

no increase's whatsoever.

I could realy use some cardio, havnt done any for 2 weeks now, so I'll be hitting the treadmill tonight
RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/05/18, 04:08 PM
Wed: back/forearms

Same basic workout+

Light ab work with balance ball

no increases
RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/05/22, 01:36 AM
I've had a chest cold these last few and ended up with some extra rest days..Squoze a less-than-steller work out in tonight when I had an upswing in energy.

Sat: arms & shoulders.

Hammer curls
12*10
15*6
20*1

EZBar Curls
30*10
35*6
45*1

Lying Tri-extensions w EZBar
35*10
40*5
30*1

Military Press
Olympic bar alone *10
55*3
60*2 (tried for a 3rd but couldnt complete it)

Shrugs *individual d/b weight
20*10
26*10
30*8

Push-ups
3*10
1*8


not much lifting at all but it left me spent. Iether that or the meds...

week 2 and my only gain was 5 lbs on my military press...go fig.

I'm about to bring it tho.





RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/05/24, 10:41 PM
still sick, and had the cops out this afternoon. funny story, but now for what counts;

Tuesday: Legs

Squats 60*8
80*6
85*6
90*5
95*5
105*3
110*1 (up 5 lbs =)

Leg extension
45*10
55*10
65*8

Lunges *individual d/b weight
10*10
15*10
20*8

Various crunches w/ 25lb plate



RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/05/26, 11:45 PM
Thurs: Chest

Bench
55*10
65*10
75*5
80*2 (tried for a 3rd and got stuck. lil bruising from sliding the bar off my left ribcage, but otherwise only my pride is suffering..)

Incline Bench
55*10
65*5
70*3
75*1 (smarter this time around=)

Incline Flys
10*20
15*6
22*4

Push-ups
3*10

short workout, maybe half an hour tops, had a busy day.
RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/05/28, 02:19 AM
Friday:Back

Goodmornings w/ EZBar
20*10
35*10
41*10

Incline Isolation D/B Rows *individual D/B weight
10*20
15*10
20*10
26*8

2D/B Pullovers*
10*10
15*2 (felt this in my tri's so I dropped set)
12*10
dissapointing

Deadlifts
65*10 (realy light today, just concentrating on form)

Forearm Behind Back Curls
55*12
65*10
70*10

light quick day today again
RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/05/29, 03:25 AM
Sat:arms/calves

Hammer Curls *Individual D/B weight
10*12
15*10
20*5

EZBar Curls
20*10
35*8
45*2

D/B Tri Extentions*
10*10
15*8
20*6

Tri Kickbacks*
8*25
10*22
15*15

Dips
3*10

Calf Raises*
20*15
25*10
30*8

ahh...I need to get some new Bi exercises mixed in. I'm prone to tennis elbow on my right arm & the EZ bar and hammer curls never aggitate it like str8 curls do. What to do? It seems like my arms (especialy bi's) are the weekest part of me, and yet willpower alone isnt getting it done with the kind of weight I want to use.
:angry:
princesslodgey
princesslodgey
Posts: 1,748
Joined: 2004/02/21
United Kingdom
2005/05/29, 05:45 AM
Have you tried concentration curls?



--------------
The path to righteousness is a cycle path
2005/05/29, 06:01 AM
ez bar curls are good
cable rope curls are good
RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/05/30, 12:14 PM
Thanks you guys:)
RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/05/31, 08:23 PM
May 31
Tues: legs

Squats
65*20
75*10
80*6
(did these low weight using a flipped recycle bin with a plyboard over top, and I put the bar higher on my back, as suggested. The high bar was a lil uncomfortable to balance, but otherwise I felt upright and str8, plus I felt the burn more in my hams and less in my quads...very pleased!)

Front Squats
65*8
75*6
80*4

Leg Extension Curls
25*10
50*6
55*4

Lunges D/B*

10*9
15*5
20*5
25*5

Various crunches w/ 25lb plate
RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/06/02, 01:21 AM
short 20 min workout tonight

wed: chest

Bench -declined to first bellow parrellel(sp?) pin
65*6
70*5
75*4
80*2

Decline bench (full decline)
50*10
60*8
65*6
75*4 (last one was kinda shaky-bad form)

Incline bench
55*6
65*3
70*1

Push-ups
3*10
1*8

RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/06/03, 08:52 PM
Fri:arms/shoulders

Hammer curls*
10*12
15*10
20*2

Concentration Curls*
10*8
15*7
16*6
20*2

Decline Tri-extension w/ EZbar
20*10
35*10
45*5

Military Press
b/b*10
50*5
55*3

Side Delt Raises*
8*8
10*8
12*6

Dips
3*12

no increases. I still have that chest cold..I havnt picked up my antibiotics meds yet..maybe I will if things dont improve soon
RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/06/05, 01:23 AM
Sat:back
Goodmornings w/ EZBAr
25*10
35*10
W/ Olympic Bar
B/B*5
50*3

Deadlifts
95*3
115*3
120*3

Incline D/B Rows*
10*10
15*8
20*8
26*5 (held for nice contractions)

Prone D/B Rows*
10*10
16*8
20*8
30*8(again held for great contractions)

Short back day, forgot to do forearms/calves. Made increases on every exercise tho.
bigandrew
bigandrew
Posts: 5,146
Joined: 2002/10/21
United States
2005/06/05, 05:51 PM
why are you putting the bar higher on your back? I put it lower, to be closer to my center of gravity. I place the bar just across or 1in lower than my traps.



--------------
gravity is not a law, only a obstacle
RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/06/05, 06:43 PM
I'm putting the bar just level with my shoulders, becuz mmaibohm suggested that it being lower on the traps could be cuasing me to lean forward..

before it used to rest as low as possible becuz it was easier to balance that way, the bar is almost as big as me turned on its side...

My neck is still a lil sore from putting it higher, I guess my skin needs to toughen up. ..I'm sure guys dont have that prollem

bigandrew
bigandrew
Posts: 5,146
Joined: 2002/10/21
United States
2005/06/06, 07:47 PM
i'd put it lower......

think about this......you wanna take down a tree.....with a rope and truck..........would you tie the rope closer to the top of tree, or to the trunk to pull it over?

Closer to the trunk to you tie the rope harder it is to pull over.......higher on the tree......its further away from the trunk, there by easier to pull or fall over.

--------------
gravity is not a law, only a obstacle
RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/06/06, 11:12 PM
You have a good point there, I might be punishin my neck for nothing. Thanks


Writing my last post I took for granted that I knew what was said for my squats post b4, but I realise now that it could be misunderstood by those just keeping tabs on the compitition. For the record, NO-ONE advised that I raise the bar, I came to that conclusion on my own using reverse logic. which on my part was dumb.(sorry mmaibohm, please dont squash me like a bug!)

--------------
Life is hard: No-one makes it out alive.
RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/06/06, 11:31 PM
Monday 6-6-05
Legs

Box squat
65*10
75*10
95*6

Front Squats
65*8
75*6
95*3

Leg Extension
45*10
70*10
80*8

Leg Extension Curls
25*8
50*8
60*3 (felt the burn in my calves so I stopped at 3)

Lunges D/B*
10*10
20*10
30*5

Abs w/ balance ball

out of ??/bored I measured my bar to see how we compare hehe it's 82&1/2in long and I'm a hair under 64 in..saying it's almost big as me is huge understatement...I'm almost as big as it maybe? :surprised:

I feel taller then I realy am...and I have way too much free time..:)
RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/06/08, 01:04 AM
Tues: chest day

Bench
55*10
65*6
75*4
80*4
85*2

Decline Bench
55*10
65*8
75*6

Incline Bench
55*8
65*6
75*2

Incline Flys D/B*
10*10
15*8
20*4

Calf Raises D/B*
15*10
20*8
30*8


Push-ups
4*10

lousy workout. I'm starting to feel better so I thought I'd have more gains.

RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/06/10, 10:36 PM
Friday 6-10
Arms

EZBar curls
25*8
35*8
47*6

Concentration curls d/b*
10*8
15*8
20*6

EZBar Lying Tri Extensions
25*8
35*8
47*8

Tri Kickbacks d/b*
10*8
15*8
18*5

Shrugs d/b*
10*10
20*10
30*10
35*8

20min workout, madd pressed for time
RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/06/11, 10:42 PM
Saturday Back/calves 6-11

Goodmornings
B/B*10
50*10
55*10

DL
95*3
115*3
125*3

Incline D/B Rows*
10*10
20*8
25*6
28*6

Prone D/B Rows*
10*10
16*8
20*8
30*8

Calf Raises D/B*
15*10
20*10
30*10

RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/06/15, 07:19 PM
Mon I did a repeat of chest workout the last week..

Yesterday was an unschedualed rest day

Wed the 15th- Legs

"chair squats-parellel?" (recycle day, the bins are outside right now)
70*10
85*8
95*8
100*6

Front Squats
65*8
75*8
85*6

Leg Extensions
45*8
70*8
85*8
95*8

Lying Extension Curls
25*8
45*8
60*6

Lunges D/B*
10*8
21*8
30*5

managed some cardio yesterday, and balance ball ab work


--------------
Life is hard: No-one makes it out alive.
RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/06/19, 12:17 PM
Friday was a repeat workout

Sat I did bent over b/b rows and d/b pullovers instead of
incline and prone rows and didn't deadlift.

Been a busy week for me, and I havnt posted timely.


RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/06/21, 02:14 AM
Mon 6-20-05

chest- late evening maintanence wkout/no gains

D/B Flys*
10*10
15*8
20*8

Decline Bench
50*10
60*8
70*6
75*4 (very lame, tried to +weight but couldnt budge it)

Bench
65*6
75*6
80*4

Incline Bench
65*6
75*2
75*3 (shoulda dropped set but was pissed so I redid it)

Push-ups
4*8
1*5

dips
3*12

RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/06/21, 07:55 PM
Tues-legs/forearms

Squats to parallel
65*10
80*10
95*8
105*8

Front Squats
65*8
75*8
85*8

Lying Extension Curls
25*10
50*8
60*7

Leg Extensions
45*10
70*10
95*8
100*8

D/B Lunges
10*10
20*10
30*5

Behind Back Forearm curls
50*10
55*10
65*8
princesslodgey
princesslodgey
Posts: 1,748
Joined: 2004/02/21
United Kingdom
2005/06/22, 11:35 AM
NICE PIC!:big_smile:



--------------
The path to righteousness is a cycle path
RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/06/22, 06:06 PM
Thanks..I modeled it after the very best LOL:love:
RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/06/25, 02:03 PM
:angry::angry::angry:
A molded plastic piece on my weight bench broke today.

OF COURSE the company had an answering machine on when I called
and of course it doesn't look to be the type of part that I can replace at a hardware store..but it holds the bench steady.

GRRR

it interrupted my workout and might leave me unable to bench press indefinately

:(
RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/06/28, 08:11 PM
.. I rigged my bench to manage full workout today


Tues-28
Legs/forams
Squats
95*8
115*8
125*3

Front Squats
55*8
65*5
70*5

Leg extentions
45*10
70*10
95*10

Lying Extension curls
45*10
50*8
60*3

D/B Lunges*
15*10
30*10

Forarm Behind Back B/B curls
barweight*10
65*8
70*8

well that was a new max squat for me..had my legs shaking for the rest of my workout and after LOL



RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/06/30, 01:34 PM
Wed Night- Chest/ shoulders


Decline Bench
65*10
75*8
85*3

Bench
55*10
70*6
80*6
85*3

Incline D/B Flys*
10*10
15*6
22*6

Shrugs
10*15
22*12
30*12

Pushups
5*10

Dips
3*10


Heavy abs today w/ 25 lb plate
RandomGirl
RandomGirl
Posts: 227
Joined: 2005/02/25
United States
2005/07/02, 12:13 AM
Friday- Back/calves

DL
95*3
115*1
125*1
135*1
145*1!!

Bent Over B/B Rows
65*10
75*6
80*5

Prone D/B Rows*
10*10
22*8
35*6

GoodMornings
50*10
55*10 :(

D/B Pullovers*
10*10
15*10 :(

Calf Raises D/B*
15*15
30*15