New Workout Program - Week 1

Week One

 Monday:
B: pop tarts
L: wheat thins and lite sour cream (weird combo I know)
S:raw almonds
D: whole wheat pasta with spaghetti sauce
Workout:
Chest/triceps/calves
Dumbbell bench press 3sets of 17.5x12 and 1set of 17.5x13
Dumbbell incline bench press 2sets of 17.5x12 1 set of 17.5x10
Incline dumbbell flyes 2sets of 20x15 1set of 20x17
Cable crossover 1set of 15x10 2sets of 15x12
Triceps pressdown 3sets of 30x12 and 1set of 30x14
Standing tricep extn 2sets of 17.5x15 and 1set of 17.5x22
Cable overhead tricep extn 1 set of 15x15 2 sets of 30x12
Standing calf raises 3(35x25) 1(35x35)
Leg press calf raises 3(100x25) 1(100x30)

Tuesday:
B: protein shake
L: pretzels and 1 cup of pasta salad
D:protein shake & wheatgrass juice
Workout:
Back/biceps/abs
Cardio: 4 mile run
One arm dumbbell row 3sets 15x15 1set of 15x20
Wide grip pulldown 2sets60x15 1set 60x20
Standing pulldown 2sets60x15 1set
60x20
Straight arm pulldown 2 sets 60x12 1 set 60x6
Barbell curl 3 sets 15x12 1 set 15x7
Incline dumbbell curl 2sets 25x12 1set 25x15
One-arm high cable curls 2sets 12.5x12 1set of 12.5x7
Bent knee hip raise 2sets 20 1 set of 25
Crunches 3x50
Oblique crunches 3x20
Sauna:15 min

Wednesday:
B:protein shake
L:grilled chicken breast
D: protein shake & wheatgrass juice
S: raw almonds
Cardio:
3.5 Run 459 cals .50 walk 23 cals
Total cardio cals 502
Shoulders/traps/calves
dumbbell shoulder press 3(30x12) 1(30x10)
Side lateral raise 2(20x12) 1(20x10)
One arm front cable raise 3(10x10)
High cable rear delt flyes 2(20x15) 1(20x10)
Dumbbell shrug 3(30x15) 1(30x20)
Seated calf raise 3(35x30) 1(35x35)
Standing calf raise 3(35x30) 1(30x35)

Thursday:
B: protein shake
L:grilled tilapia with 1 cup of broccoli and cheese
S: one handful of pretzels
D: Protein shake & wheatgrass juice
S: 3 pickled okra, peanut butter crackers and one delicious blueberry cookie
Workout (Active rest)
5 m jog .5 warmup walk .5cooldown walk
Standard crunches 2x 100
Obliques w/15lb weight (2)25

Friday:
B: protein shake
L: pecan berry salad
D: canes chicken (when in rome)
3 mile Jog
200 sit-ups

Saturday:
No workout
B: 2 doughnuts (don't even like them but I was starving)
L: strawberry pecan salad
D: manicotti pasta, only one little slice

Sunday:
B: no breakfast
L: manicotti leftover
D: 1 cup of shredded chicken tortilla soup
6 mile run

-allergies got the best of me on Saturday, I felt like death no lie.

* The cool thing about this program is that you get 3 rest days... well, not really, you have like 1 haha, but if you look at the program layout it sure looks like it.

Thank God for personal Goals

And sticking with them. After 13 weeks of gym time and eating healthier, I have lost 26 lbs and I feel really good about it. For the last week of the program I decided to go on a cleanse since I wasn't able to run on my left leg. This weekend I wore some jeans I hadn't in a while and celebrated with my friends and cocktails.

Week 13

Monday
B: cleanse mix
L: Cleanse mix
D: Cleanse mix
S: herbal tea
- did have pre workout

Workout:
Dumbbell bench press (3)12.5x20
Incline flyes (3)12.5x15
Side lateral raises (3)8x12
Dumbbell shoulder press (3)12.5x12
Tricep pushdown (3)45x15
Tricep extensions (3)15x15
Obliques (3)15x25
Abs
50 overhead medicine ball sit-ups
50 skull crushers
25 Russian twists
50 standard crunches
25 crunches


Tuesday:
B: cleanse drink
L: cleanse drink
D: cleanse drink
Wheatgrass juice
Herbal tea
2 cubed slices of cantaloupe
No workout

Wednesday:
B: cleanse drink
L:cleanse drink
S: 6 oz of naked green machine juice
D:wheat grass cleanse drink
Workout:
One arm dumbbell row (3)12.5x20
Underhand cable pulldowns (3)60x20
Alternate hammer curls (3)12.5x20
Alternate dumbbell curls (3)12.5x15
Tricep kickbacks (3)12.5x15
Front raise w/dumbbells(3)12.5x15
Obliques (2)17.5x25
Abs
Russian twist 50
Standard crunches 50
Overhead med ball sit-ups 50
Skull crushers with medicine ball 50

Thursday:
B:1 cup of cubed cantaloupe & cleanse drink
S: 6 oz of naked mango juice
L: cleanse drink
D: cleanse drink
Workout:
Flat bench press(3) 12.5x15
Incline dumbbell flyes(3) 12.5x15
Seated dumbbell shoulder press(3)12.5x15
Overhead Triceps extensions (3)15x20
Alternate shoulder (3)12.5x15
Obliques (3)15x25
 Sauna 20 minutes

Friday:
B:cleanse
L:cleanse
D:cleanse
Cocktails: 3 vodka waters with lime
2 lemon drops, never do this if you have just gone a cleanse, your body will go in to shock lol.
Workout:
Dumbbell lunges(3)20x15
Seated calf raises on leg press(3)97x25
Seated leg press(3)115x15
Leg extensions(3) 35x12
Inner thigh machine (3)25x15
Outer thigh machine (3)25x15
Leg curls(3)97x15
Obliques (2)15x25
Standard Crunches 50
Overhead med ball sit ups 50
Skull crushers with med ball 50
Russian twists 50

Saturday:
B: no breakfast
L: 2 green chile grilled chicken quesadillas
D:2 fuzzys shredded chicken soft tacos
S: chips & guac
A ton of vodka and waters, ok maybe like 2 but if felt like more, two lemonadas, one very strong mango marg, and I was DONE!
No Workout

Sunday
B: no breakfast
L:2 shredded chicken soft tacos
D:2 shredded chicken soft tacos
S: Oreo blast from sonic (I felt I deserved it haha)
No Workout

 

 

The program that helped me tone my body was Lean Body Builder  and you can find it on bodybuilding.com. It helped a ton, now I'm about to start another today, excited about changing it up.

Week 12

Week 12
Down 23 lbs

 Monday
B: jello
L: 100 cal popcorn
D: veggie quesadillas made with wheat totrilla
No workout

Tuesday:
B: jello
S: 1 cup of black coffee
L: lean cuisine
S: sliced avocado
D: shrimp stir fry
No workout

Wednesday:
B: Greek yogurt
L: lean pocket
D: veggie quesadilla
Workout: 3 mile run
Ab workout

 Thursday:
B: 1 cup of honey but Cheerios w/1% milk
S: cup of black coffee
L: 1/2 cup of chicken noodle soup and 1/2 grilled cheese
D: protein shake
Workout:
4mile run
bench press dumbbells (3)15x15 111
incline dumbbell flyes (3)15x15 111
dumbbell side laterals (3)8x15 111
seated shoulder press (1)15x15 (1)15x13 (1)15x10
tricep extensions (3)15x15 111
3x25 obliques w/10 lb dumbbells on each side 111
2 mile Run
1x100 skull crushers
1x100 standard crunches
1x50  overhead crunches w/med ball

Friday
2 mile walk
leg press (3)80x15
leg extns (3)80x12
seated leg curls(3)80x15
standing calf raises
seated calf raises (3)95x30
Inner thigh (3)45x15
Bicycle 2 miles with a setting of 6 resistance
Abs
2x25 Russian twists
2x50 skull crushers
2x50 standard crunches
2x50 overhead crunches w/med ball
3x25 obliques w/25 lb dumbbell

Saturday:
B: cleanse mix shot of wheatgrass
S: 1 cup of sliced watermelon
L: cleanse mix
S: 1 cup of sliced watermelon
D: cleanse mix
6 ride on Bike trails
Bent over dumbbell row (3)15x15
Tricep kickbacks (3)15x15
dumbbell alternate curls (3)15x15
alternate hammer curls (3)15x15
Abs:
(2)50 standard
(2)50 overhead straight leg
(2)50 Russian twist

Sunday:
B:cleanse
S:mango naked juice
L: cleanse
S:mango naked juice
D:chicken broth as soup (yum?)
3mile walk
one arm dumbbell row (3) 15x15
underhand cable pulldowns (3)15x15
Alternate hammer curls (3)15x15
Dumbbell curls (3)15x15
Concentration curls (3) 15x15
Abs
2x25 Russian twists
2x50 skull crushers
2x50 standard crunches
2x50 overhead crunches w/med ball
3x25 obliques w/25 lb dumbbell


* ok so I forgot to take pictures after this week, so I'm letting you look at the ones from last week, I'll take next weeks photos that will complete my full 13 weeks in this training program. (then... on to the next one, which I'm getting excited about because this one is getting to be too routine for my liking, but so happy I started and I'm almost finished with it)

Week 11

Week 11

Monday:
B: dried apple chips
L: lean cuisine
D: chicken breast, light Caesar salad and 1 cup of broccoli
No workout!

Tuesday:
B:protein shake
L: lean cuisine chicken pita
S: raw almonds
D: salmon
Workout:
1 mile run
Bentover dumbbell row (3)12.5x15
Underhand lat pulldowns (3)60x15
Standing shoulder press (1)12.5x12 (2)12.5x15
Tricep extns (3) 12.5x15
Alternating dumbbell curls (3)12.5x15
Tricep pushdowns (3)45x15
Alternating hammer curls(3)12.5x15
Abs (2)50standard
(2)50toe touches with med ball
(2)25 overhead sit-up with med ball
(2)25 med ball Russian twist
Obliques (3)12.5x25

Wednesday:
B: Protein Shake
L: grilled chicken Greek wrap on a whole wheat tortilla
D: turkey jerky
Workout:
1 mile run
Dumbbell bench press (3)15x15
Dumbbell flyes (3)15x15
Side lateral raise (3)8x15
Sitting shoulder press (3) 15x10
Tricep extensions (3)15x15
Obliques (3)15x25
Abs:
(2) 50xstandard
(2) 50xoverhead toe tough med ball
(2)25xoverhead sit up with med ball
(2)25xrussian twists

Thursday:
B:Protein Shake
L: Lean cuisine
D: pork chop, Caesar salad, 3 vodka & waters with lime (when in Rome)

Workout:
No run
Bentover dumbbell row(3)15x12
Underhand cable pulldowns(3)45x12
Dumbbell deadlift(3)15x12
Dumbbell alternating curls(3)15x12
Preacher curls(3)15x12
Alternating hammer curls(3)15z12

Friday:
B: grapes
L: nothing :/
D: Chicken Alfredo pasta
3 vodka water w/limes
Workout: no workout

Saturday: 5k day
B: Protein Shake
L: Vegetarian Pita
D: No dinner
I had a few Gatorade and vodka drinks

Sunday: rest day
B: Bloody Mary?
L: nothing
D: pizza, until of course I got motion sickness since I wasn't driving :(
- I woulda killed for a cupcake! haha

*so last week when I did minimum working out the one day I did do a 3 mile run I'm almost positive I have strained a muscle in my left leg. Sucks real bad. Back on the injury list but committed to a race I had on Saturday so i opted not to run much all week after I ran on Tuesday and on Wednesday night. I did the whole rice method of recovering and ran on Saturday.