110percent Journal

Hi my name is Christina. I am a former collegiate athlete and a physical therapy student.  I haven't played soccer competatively in nearly a year now and I'm slowly getting more and more out of shape.  I enjoy working out a lot but since it's no longer a manditory, scheduled activity it often falls last on my things to do.  I didn't join this forum because I thought it will magically make me fit again, but I hope that keeping a daily journal and communicating with people who are obviously passionate about physcial fitness will encourage me to get back in the gym. So..here goes nothing..hopefully this works and I get my butt out to do some cardio and lifts.

I'm 5'6" and I used to be 135lbs but I'm now about 150lbs. yikes! Worse yet, my body fat percentage is nearly 25%.  I realize that this isn't horrible but I know it's not what I want and I can do better.  I used to determine my fitness level on how quickly I ran my 2 mile or my 100 yard sprints, now I would just like to trim down and tone up.  I've entered the transformation contest because I am a very competative individual and I know that if anything will get me working out again it will be competition.  By the end of the 8 weeks I would like to lose about an inch off of my waist and some fat off of my thighs as well as gain back some of the lost muscle tone all around.  I will take measurements tomorrow and post those. 

welcome, i think journals are a great way to keep motivated...youll learn a lot here for sure, good luck

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145 

Yey! I'm so proud of you.

I would just like to let you all know that Christina was not just a soccer player, she was captain as a junior an started every game since her freshman year.

She also used to beat all of the girl players and some of the boys in the 2 mile running close to 13 minutes and could run a 5.1 40.

She's damn fast and damn strong once she get's training, and I expect you'll see some major changes here once she fits lifting back into her busy class schedule.

I'm excited for you!

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

It is always nice to have another girl around!

Well today was the first time I've really worked out in quite some time and I'm way more out of shape than I thought.  I should be sore tomorrow..at least I hope so because as sick as it sounds I miss the feeling.  Also, I took measurements today like I said I would and I have listed below.  I am the largest I've ever been.  BUT not to worry because I realized that I really can only get better from here.  I think this competition will be good for me. 

I haven't broken down what my workouts will look like yet so today was just something to get me started.  I will have a more organized workout plan later..probably set up for 3 lifting days a week and cardio added on other days.

Today's workout:
Bench - 55lbs x 10, 65lbs x 10, 65lbs x 10, 75lbs x 10
BB Rows - 65lbs x 10 for 3 sets
BB Curl - 42.5lbs x 10, 42.5lbs x 9, 42.5lbs x 9 (odd weight for ez curl bar - 12.5lbs)
Shoulder Press - 42.5lbs x 10 for 3 sets
Triceps Kickbacks - 15lbs x 10 for 3 sets
Flat Bench Flies - 15lbs x 10 for 3 sets
Rear Delts - 15lbs x 10 for 3 sets
Crunches - 25 for 2 sets

I tried to work up a bit of a sweat by supersetting curls and press then supersetting flies, rear delts and kickbacks.

Today's Diet:
7am Slim Rite shake 
9:45am Special K bar 
12:45pm 6" ham & turkey with cheese and lettuce only from Subway and a small rootbeer :(
3:30pm banana
5pm can of tuna with cheese
7pm ground turkey with noodles and side of peas, milk to drink
32 oz Gatorade Rain throughout the day

Forgot to post the measurements...they're pretty sad right now

Neck: 12.75"
Wrist: 6"
Chest: 34.5" (i'm kind of broad)
Waist: 30"
Hips: 35"
Biceps R: 11.25"  L: 11.5"
Forearms R: 9.25"  L: 9.25"
Quads R: 21"  L: 21"
Calves R: 13.75"  L: 14"

I'm so sore in my chest and bi's. But it's a good feeling. 

Today I worked out for 30 min. on the elliptical. 

Diet:

7am Slim Rite
9:15am Special K bar
11am banana
2pm leftover ground turkey and noodles (not much left) and a Slim Rite
5pm bowl of Apple Jacks..yum
8:30pm Tuna Helper (should have measured how much I had bc I didn't eat it all..like a 1/4) 

damn girl.. you just started and your doing reps with 75lbs on the bench for 10 reps.. thats not to shabby. You should get to 135 in no time!

Thanks!  I hope so.  I used to bench 85lbs for sets of 10 but I'm hoping that I can surpass that in a couple weeks or so.  

Lifted legs today so now I hurt all over.  It's great

Workout:
Squats - 95lbs x 8 for 3 sets (pretty easy but I want to perfect my form before increasing)
SLDL - 95lbs x 8 for 3 sets
Adductor machine - 85lbs x 10 for 3 sets
Abductor machine - 70lbs x 10 for 3 sets
Calf raises - holding 30lb DB x 15 for 3 sets
Abs - on exercise ball x 20 for 3 sets

Later in the day.
Jogged, walked, walking lunges x 40 yds for 3 sets (the jogging only added up to a mile..I was starting to feel pretty sore)


Diet:
7:30am Slim Rite
9:45am banana
11:30am leftover Tuna Helper 1/4 (I'm not much of a cook yet)
2pm 3 crackers with peanut butter and milk
5pm Last of the tuna..haha wanted to finish the leftovers - wasn't much when I split it up
9:30pm 6" Subway ham & turkey w/ cheese and lettuce only
32oz Gatorade Rain

whey protein drink after both workout sessions

Really sore again today...my poor legs. I got on the treadmill between classes just to walk in hopes that I might loosen up a bit...I was wrong. In fact, I think I'm worse off. But I tried. I went 20 min. at a 2% grade for 3.8 mph. 

Diet:
7:30am Slim Rite
11:30am large bowl of Apple Jacks (not good but I was starving and in a hurry )
4:15pm 4 peanut butter crackers, 12oz water
6pm grilled chicken salad, apple juice
10pm Special K bar, apple juice

haha yes, rippedchick, I write my late snacks in for the future

Those special k bars taste like rice crispy treats...which make me think they're not so good for you...

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

well crap...guess i'll get something else. thanks

Still really sore from wednesday's leg workout...i can't remember the last time I was ever this sore.  I mean I've been really sore, especially during 2 a days in soccer preseasons but dang I must have gotten more out of shape than I imagined. But I can't sit around all weekend complaining so I ran a mile today..actually I jogged it slowly haha.  Then I walked 2 miles while talking with my best friend. 

Diet:

9:15am Special K bar (haven't taken them out of the diet yet, bc I had to finish the box)
10:30am Special K bar
12:15pm bowl of tortilla soup, apple juice
3:30pm steak and cheese wrap, milk

going to Olive Garden for dinner on a date but I'll try not to kill the day's diet there.

Workout:
Elliptical for 25 min. (felt much better than last time and I went faster)
Kickboxing class with a friend for 1hr.  (not what I'd call a good workout but fun)

Diet:
bowl of yogurt burst cheerios
chicken and cheese wrap, apple juice
banana, 12oz water
Slim Rite
grilled chicken salad