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Training Week of 2/15 - 2/20/09

Tuesday, February 17, 2009

2/20/09
Bi & Tris
Supersets
Tricep Rope Pulldown: 10 x10, 15 x10, 20 x8
Seated Bicep Curls: 15 x10 (2 sets) 20 x10

DB Skull Crushers: 10 x10 (3 sets)
Incline Curls: 10 x10, 15 x10, 15 x5

1 minutes heavy bag or jumping rope intervals between sets
Turbo Jam - 20 minutes

1540 (bmr) x 1.55 (amr) = 2387 (TDEE) + 494 (calories burned) - 1873 (calories eaten ~ PER FITDAY FOOD LOG) = 1008 deficit

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2/19/09

1540 (bmr) x 1.55 (amr) = 2387 (TDEE) + 0 (calories burned) - 1798 (calories eaten ~ PER FITDAY FOOD LOG) = 589 deficit

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2/18/09
Chest & Shoulders
Bench Press: bar x10, 75 x8, 85 x8, 95 x6
Incl. DB Press- Dropsets: 40-30-20 to failure x 3sets
Resistance Band Flys: 3 sets of 12
Upright Rows w/ Plate super setted w/ DM lat raises:
25 # plate ss 10 # DB x 10
35 # plate xx 15 # DB x 10

Workout time 45 Minutes / 332 cals burned

1540 (bmr) x 1.55 (amr) = 2387 (TDEE) + 332 (calories burned) - 1813 (calories eaten ~ PER FITDAY FOOD LOG) = 906 deficit

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2/17/09
Back Day
Warm up w/ 1 set SLD 95 x10
Deadlift: 135 x8, 165 x8, 205 x5, 225 x2 (I'm totally stoked that I maxed higher than I have before- after I did 205 for reps & realized I had more in me & decided to try for 225- I have to wait at least a month before I'm allowed to max again)
Close Grip Lat Pulldown: 55 x8, 65 x8, 75 x7
Single Arm DB Rows: 40 x10 x 2 sets each arm
Sprints on treadmill between sets of lat pulldowns & Rows

Workout time 1hr 15min - 615 calories burned

1540 (bmr) x 1.55 (amr) = 2387 (TDEE) + 615 (calories burned) - 1938 (calories eaten ~ PER FITDAY FOOD LOG) = 1064 deficit

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2/16/09

1540 (bmr) x 1.55 (amr) = 2387 (TDEE) +0 (calories burned) - 1667(calories eaten ~ PER FITDAY FOOD LOG) = 720 deficit

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2/15/09

Celebrated Valentine's day w/ my love
Dinner was a massive & delicious spread of Sushi & Sashimi & yes, dessert

1540 (bmr) x 1.55 (amr) = 2387 (TDEE) +0 (calories burned) - 2436 (calories eaten ~ PER FITDAY FOOD LOG) = 49 calorie surplus
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Member Comments About This Blog Post
  • SWEET*TRINA
    Uhm 225 lbs for DEADS??? OMG! So proud of you, Amy! emoticon emoticon emoticon emoticon
    I could only dream of lifting that heavy for my deadlifts! Haha! emoticon emoticon emoticon

    I will update my photos, workout logs, measurements and weigh-in datas SOON! Sooo excited!!! My upper back is greatly improving---I love the "lil' cuts" peeking through. OMG! Hahahaha! emoticon My upper thighs & abs? UGH, I guess these are the LAST ones to go...sadly...waaaaahhhhh! emoticon Oh well, I just have to be consistent at working hard. These stubborn fat will finally give in and MELT one day. Goal is 15% BF and aiming for 135-140 lbs. by the end of 2009. I CAN and I WILL DO THIS! emoticon

    I'm so happy that you are on a ROLL, sweetie! Sweet*Trina is PROUD! emoticon emoticon

    FIT FOR LIFE, baby!!! emoticon
    4437 days ago

    Comment edited on: 2/18/2009 4:01:35 AM
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