So I guess this would be the place to post my diet and workout routine. I went to the gym today, and just kind of did my overload but I want to break it down, I just don't know which groups to group together. Also, I don't know specific names for certain lifts, so if anyone sees something wrong and would like to correct me, feel free to. That's why I'm here, after all! And today's diet doesn't count because I had to work and then I went straight to the gym. I swear it's usually better than this!
Leg Press - 3x15 @ 90 lbs
Bench Press with barbell - 3x15 @ 20 lbs
Biceps curls - 3x10 @ 10 lbs each
I believe this is something along the lines of a "triceps french press"...? Lay on the bench, extend arms above chest and bend elbow lowering weight behind head... - 3x8 @ 20 lbs
Um... another shot in the dark... dumbbell fly (?) on bench (Lay on bench with a dumbbell in each hand and bring arms together palms facing eachother) - 3x10 @ 10 lbs per side
Yet another guess... take the weights in each hand and raise your arms from your side until they are parallel to the floor, kind of like flapping your arms - 3x8 @ 10 lbs each side
Overhead Press (free weights) - 3x8 @ 10 lbs each side
One leg on ground, other knee and arm on bench, back parallel to ground, weight hanging and then pull up to shoulder - 3x8 @ 15 lbs each side
Seated Calf Raises - 3x15 @ 40 lbs
Hip Abduction - 3x12 @ 70 lbs
Hip Adduction - 3x12 @ 60 lbs
Leg Extensions - 3x10 @ 70 lbs
Prone Leg Curl - 3x8 @ 50 lbs
Hip Extension - 3x10 @ 110 lbs
Compound Row - 3x8 @ 60 lbs
Lat Pulldowns - 3x10 @ 70 lbs
Ab Crunch Machine - 3x12 @ 45 lbs
"Rotary Torso" (sit and spin ) - Each side 3x10 @ 40 lbs
Lower Back Raises (the way the "machine" works, when I'm fully relaxed, my legs are parallel to the floor and my upper body hangs down, and then I bend at the waist and raise up until my entire body is parallel to the floor) - 3x15 with a 6 lb medicine ball hugged to my chest
I skipped cardio today because the gym was about to close and I just didn't want to climb stairs for half an hour.
And that's my regular workout, generally every other day, but I no longer am seeing results so I'm meeting with a personal trainer sometime this week to figure out what I can change. I rely a lot on the machines that you put the peg in the stack of weights and would like to move to more exercises that can be done without those machines or with just weights. And since I'm such a workout junkie (absolutely LOVE it!!!!) everytime I go up the stairs at home or in the dorms, I take them two at a time and use them as a lunge.
Diet, cringe! :
1/2 cup skim milk
Grits with lots of cheese and lots of butter (I'm from the south, btw!)
Chicken Quesadilla from Taco Bell
Cherry Pepsi (I think a small is 16 oz)
Gatorade, refilled with water during workout
About 1/4 cup of veggies from leftover stirfry, didn't like 'em, didn't eat 'em
Most days, I eat a lot of tuna, plain, straight from the package, usually boil a couple of eggs and eat the whites, I have Special K cereal for breakfast most days, and if there is fruit in the house, I will eat it. And then whatever my mom cooks for dinner.
Aah... the joys of living at home and not buying your own food...
So I guess that's everything. Any input or criticism, constructive or otherwise, is more than welcome because I know my routine is lacking.