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Overall Goal
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Lose Fat
My goal is to lose fat, and become the happy, energetic person I know Im supposed to be!
goal physique
Fit Woman
Progress & Goals
BEFORE
Apr 9, 2012
CURRENT
Apr 9, 2012
138.6 Lbs.
LEAN BODY MASS
41.4 Lbs.
BODY FAT
CURRENT WEIGHT
180
Lbs.
Jan 26, 2013
CURRENT BODY FAT
23
%
Jan 26, 2013
PROGRESS HISTORY
Lbs.
2012-01-09,2012-01-11,2012-01-12,2012-01-16,2012-01-23,2012-01-30,2012-02-09,2012-03-09,2012-03-28,2012-12-17,2013-01-26
210,210,210,208,203.6,199.9,197,193,188,188,180
Aug 19, 2013
145 Lbs.
%
2012-01-09,2012-02-04,2012-02-09,2012-03-28,2012-12-17,2013-01-26
34,30,29,26,26,23
Aug 19, 2013
15 %
Lbs.
2012-01-09,2012-01-11,2012-01-12,2012-01-16,2012-01-23,2012-01-30,2012-02-09,2012-03-09,2012-03-28,2012-12-17,2013-01-26
138.6,138.6,138.6,137.3,134.4,139.9,139.9,137,139.1,139.1,138.6
Philosophy
My Workout Philosophy View My Full Workout Philosophy
I lift heavy with low reps, except for my legs. For legs do light weight with high reps to lean them down :)
My Glute Workout! (AKA, favorite workout!) All 4 sets of 12 reps
- single leg bridge with 25 pound plate-superset with-both leg glute bridge
- Squat to a lateral raise
- leg kickbacks
- lunges (side lateral, walking and reverse)
- deadlifts
- good mornings
- glute press
- plie squat
- booty machine
- hip adductor and abductor
My glutes are burning by the time im done! :)
Shoulder Workout (I use Heather Dees shoulder program)
- Dumbbell Side Raises with Bent Arms
4 Sets
Reps: 18, 15, 12, 10 - Dumbbell Front Raises
4 Sets
Reps; 15, 12, 10 - Machine Rear Delt Fly (also known as peck deck)
4 sets
Reps: 18, 15, 12, 10 - Seated Row Arms High (90 degrees of shoulder abduction)
4 sets
Reps: 15, 12, 12
My Nutrition Philosophy View My Full Nutrition Philosophy
High Protein, very low carb works for me!
My Supplement Philosophy View My Full Supplement Philosophy
I love supplements! I believe they make a huge impact on my training/nutrition regimen!
- Coleus Forskohlii
- Jack3d Preworkout- Watermelon
- BSN Cellmass (Post-workout)
- Dymatize Elite Gourmet Protein Powder- French Vanilla
- Chia Seeds
- Flaxseed
- Vitamin Pack
My Motivation Philosophy View My Full Motivation Philosophy
alysesm has not added any philosophy information.
Visitor Comments
crossfitgriff
hey gorgeous, I hope you are having a good week. Make those workouts killer!
Jan 17, 2013 3:19pm
fitnessjewell
Thank you so very much for such kind words you mentioned in your friend request! I truly appreciate them and hope that the tips, workouts or any fitness info I offer can help you achieve YOUR goals, too! Happy New Year- kick butt in 2013!!! :)
Jan 10, 2013 10:23pm
Charbuilds
hey how are your workouts going I saw that you have made good progress so far keep it up
Nov 17, 2012 6:04pm
sawicki
well right now in Afghanistan, but heading back to TX very very soon:-)
Jun 23, 2012 12:59pm
sawicki
going good here, been lifting heavy and trying to eat okay, hard to stay focused on this deployment.
Jun 20, 2012 2:20pm
doctorstacy
Hi Alyse..such a beautiful smile. ;) Thanks for the friendship request and the great comment. Wishing you much success w/ur transformation. Hope ur having a great weekend.
May 5, 2012 9:00pm
joshuatc00
Wish you the best! Remember, skinny chicks look good in clothes, but fit chicks look good naked! :)
Apr 17, 2012 10:59am
Craig604
Thanks for accepting the request. Very nice pics, keep up the hard work!!
Apr 16, 2012 11:22pm
alysesm is now friends with Vlads and patbanya.