Chimere's Training by Team Franco

Week 8

2009-07-12T17:20:00.000-07:00

So this week Im down 2 pds. I see a difference in my clothes but not really in my body fat. Im hoping in not losing muscle. Ive been doing great on the diet. I usually get hungry around 9 o clock. I think i also need to up the intensity of my weight training cuz im not really sweating to much. Friday i started adding the jump rope in between my sets.

Here's my workout for week 8.

Monday: late day only did cardio
Tues: hour cardio.light legs

Weds:Chest set reps weights
dumbbell fly 2 10 20
biceps curl 3 10 65
hammer curl 3 8 20
incline chest press 3 10 40
chest press vertical 3 8 90
dips 4 failure

thurs:cardio

Fri:back /shoulder
lat pull down 3 10 90
tbar row 3 8 35
rope pulldown 3 10 40
front raise 3 10 15
shoulder raise 3 10 20
cord row 3 10 70

Here's week 9

2009-07-05T19:17:00.000-07:00

monday/legs
sets/reps/weight
Squat 3 8 90
lunge 3 10 40
leg curl 3 6 80
leg exten 3 8 100
calve raise 3 10 110

Tues/cardio
30 min stepmachine
30 min bike

Wed/chest& arms
flat bar press 3 10 40
dumbbell fly 3 8 15
bicep curl(bar) 3 10 60
hammer curl 3 8 20
incline chest press 3 10 40
dips 2 failure

Thursday/cardio
30 min step machine
30 min bike

Fri/back&shoulder
lat pull down 3 10 90
t bar row 3 8 35
front raise 4 8 30
shoulder raise 3 8 10
lat raise 3 8 10

Here's my week!

2009-06-27T05:02:00.000-07:00

I will try to update my blog only once per week. Lets see how this goes. Here's my week:

Monday : Legs sets/reps/weight
squats 3 8 70
leg curls 3 8 70
lunge 3 10 30
leg exten 3 8 90
calve raise stand. 3 8 100

Tues :Cardio 1 hour
treadmill 4.0 speed 4 incline 30 min, elliptical 30 min

Wed: Chest/Arms
Delt press 3 10 90
flat bar press 3 12 30
dumb fly 3 8 15
bicep curl(bar) 3 10 60
hammer curl 3 8 20
incline chest curl 3 10 40 1st set was 30 pds
dips 2 10 failure

Thursday :Cardio one hour
step climber 30 min, bike 30 min

Friday: Back/Shoulders And 45 mins Cardio

lat pulldown(underhand) 3 10 90
t bar row 3 8 35
rope pulldown 3 10 40
front raise 3 8 10
shoulder raise 3 8 15

Sat: Cardio
belly dancing class
spin a thon(like a hour its fund raising)
posing class (wink)

Sun: rest

Follow Up

2009-06-21T11:57:00.001-07:00

Im siked!!!!!!!!! Got on the scale this morning and it read 154. Im wanted scream sooooo happy. Any way the training is going well but need to abjusted to the diet . I cant eat cottage cheese I was about to throw up.

Here was my training for Friday

set/reps/weight
lat pull down underhand 3/6/100
t bar row 3/10 80
rope pull down 2/10/40
front raise 3/12/10
laterial raise 2/10/20
abs (crunch) 3/15/no weight
leg raises 3/15/bd weight Note: last set on did 10 reps

Cardio treadmill 30 min 4.0 speed 4 incline

chest and arms

2009-06-18T19:31:00.000-07:00

Ok hopefully i wont post every day but I need to be accountable.

Flat bar 3 sets 10 reps
incline chest press 2 sets 10 reps
dumb bell fly 2 sets 10 reps
hammer curl 2 sets 10 reps
tricep rope pull down 3 sets 10 reps
dips 2 sets failure

Leg Training

2009-06-17T05:27:00.001-07:00

I was suppose to do legs on another day but I totally didn't work out yesterday at alllllll.
Any way, my work went something like this.

5 minute warm up
leg extension 3 sets 10 reps 80 pds
leg curls 2 sets 10 reps 60 pds
bar lunge 2 sets 10 reps 15pds
calf raises 2 sets 15 reps 100 pds
leg press 2 sets 10 reps 170 pds

no cardio today woke up very late.

Later

Im so new to this!!!

2009-06-16T11:04:00.000-07:00

Well hello everyone out there in computer land I'm writing my first blog. So excited to get my training and diet in order. So stay tuned for more info.