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real name
age
25
gender
Female
location
Casper, WY, US
gym
24 Hour Fitness
occupation
full-time Student ( Nutrition)
Overall Goal
///
Transform My Body
My goal for spring is to develope a rock solid body, create stronger eating/workout habits and to learn a lot more about fitness and nutrition :)
Progress & Goals
BEFORE
Jan 24, 2008
CURRENT
Nov 15, 2011
97.8 Lbs.
LEAN BODY MASS
17.2 Lbs.
BODY FAT
CURRENT WEIGHT
115
Lbs.
Jan 5, 2012
CURRENT BODY FAT
15
%
Jan 5, 2012
PROGRESS HISTORY
Lbs.
2011-02-12,2011-02-13,2011-02-15,2011-02-18,2011-09-10,2011-09-23,2011-09-29,2011-10-04,2011-10-08,2011-10-10,2011-10-11,2011-10-14,2011-10-24,2011-11-04,2011-11-10,2011-11-11,2011-11-16,2011-11-22,2011-12-18,2012-01-05
115,117,115,115,123,122,124,120,127,127,124,122,120,123,118,117,115,113,115,115
May 05, 2012
110 Lbs.
%
2011-02-12,2011-02-16,2012-01-05
13,15,15
May 05, 2012
10 %
Lbs.
2011-02-12,2011-02-13,2011-02-15,2011-02-18,2011-09-10,2011-09-23,2011-09-29,2011-10-04,2011-10-08,2011-10-10,2011-10-11,2011-10-14,2011-10-24,2011-11-04,2011-11-10,2011-11-11,2011-11-16,2011-11-22,2011-12-18,2012-01-05
100.1,101.8,97.8,97.8,104.6,103.7,105.4,102,107.9,107.9,105.4,103.7,102,104.6,100.3,99.4,97.8,96.1,97.8,97.8
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Monday: Upper Body
Bench Press: 3 sets of 8-12 reps
Bent Over Barbell Row: 3 sets of 8-12 reps
Dumbbell Shoulder Press: 3 sets of 8-12 reps
Skull Crushers: 3 sets of 8-12 reps
Barbell Curl: 3 sets of 8-12 reps
Tuesday: Lower Body
Barbell Squat: 3 sets of 8-12 reps
Stiff-Legged Deadlift: 3 sets of 8-12 reps
Leg Extension: 3 sets of 8-12 reps
Lying Leg Curls: 3 sets of 8-12 reps
Standing Calf Raises: 3 sets of 8-12 reps
Lying Leg Raises: 3 sets of 10-15 reps
Exercise Ball Crunches: 3 sets of 10-15 reps
Wednesday: OFF ( light cardio)
Thursday: Upper Body
Dips: 3 sets of 8-12 reps
Pullups: 3 sets of 8-12 reps
Lateral Raises: 3 sets of 8-12 reps
Triceps Pushdowns: 3 sets of 8-12 reps
Cable Curls: 3 sets of 8-12 reps
Friday: Lower Body
Deadlift: 3 sets of 8-12 reps
Leg Press: 3 sets of 8-12 reps
Dumbbell Lunges: 3 sets of 8-12 reps
Seated Calf Raises: 3 sets of 8-12 reps
Dumbbell Shrugs: 3 sets of 8-12 reps
Decline Crunches: 3 sets of 10-15 reps
Hyperextensions: 3 sets of 10-15 reps
Get A Printable Log Of Friday: Lower Body (Weeks 1-4).
Printable Page PDF Document
Weeks 5-8:
During weeks 5-8, you will be lifting in the 6-8 rep range. What this means is that you want to complete at least 6 reps but no more than 8 reps for each set.
If you cannot complete 6 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 8 reps, then the weight is too light and you should increase the load. Rest periods are 90 seconds.
Monday: Upper Body
Bench Press: 3 sets of 6-8 reps
Bent Over Barbell Row: 3 sets of 6-8 reps
Dumbbell Shoulder Press: 3 sets of 6-8 reps
Skull Crushers: 3 sets of 6-8 reps
Barbell Curl: 3 sets of 6-8 reps
Get A Printable Log Of Monday: Upper Body (Weeks 5-8).
Printable Page PDF Document
Tuesday: Lower Body
Barbell Squat: 3 sets of 6-8 reps
Stiff-Legged Deadlift: 3 sets of 6-8 reps
Leg Extension: 3 sets of 6-8 reps
Lying Leg Curls: 3 sets of 6-8 reps
Standing Calf Raises: 3 sets of 6-8 reps
Lying Leg Raises: 3 sets of 10-15 reps
Exercise Ball Crunches: 3 sets of 10-15 reps
Get A Printable Log Of Tuesday: Lower Body (Weeks 5-8).
Printable Page PDF Document
Thursday: Upper Body
Dips: 3 sets of 6-8 reps
Pullups: 3 sets of 6-8 reps
Lateral Raises: 3 sets of 6-8 reps
Triceps Pushdowns: 3 sets of 6-8 reps
Cable Curls: 3 sets of 6-8 reps
Get A Printable Log Of Thursday: Upper Body (Weeks 5-8).
Printable Page PDF Document
Friday: Lower Body
Deadlift: 3 sets of 6-8 reps
Leg Press: 3 sets of 6-8 reps
Dumbbell Lunges: 3 sets of 6-8 reps
Seated Calf Raises: 3 sets of 6-8 reps
Dumbbell Shrugs: 3 sets of 6-8 reps
Decline Crunches: 3 sets of 10-15 reps
Hyperextensions: 3 sets of 10-15 reps
Get A Printable Log Of Friday: Lower Body (Weeks 5-8).
Printable Page PDF Document
Weeks 9-12:
During weeks 9-12, you will be lifting in the 4-6 rep range. What this means is that you want to complete at least 4 reps but no more than 6 reps for each set.
If you cannot complete 4 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 6 reps, then the weight is too light and you should increase the load.
This phase of the 12-week program is going to be very challenging and produce accelerated results.
Monday: Upper Body
Bench Press: 3 sets of 4-6 reps
Bent Over Barbell Row: 3 sets of 4-6 reps
Dumbbell Shoulder Press: 3 sets of 4-6 reps
Skull Crushers: 3 sets of 4-6 reps
Barbell Curl: 3 sets of 4-6 reps
Get A Printable Log Of Monday: Upper Body (Weeks 9-12).
Printable Page PDF Document
Tuesday: Lower Body
Barbell Squat: 3 sets of 4-6 reps
Stiff-Legged Deadlift: 3 sets of 4-6 reps
Leg Extension: 3 sets of 4-6 reps
Lying Leg Curls: 3 sets of 4-6 reps
Standing Calf Raises: 3 sets of 4-6 reps
Lying Leg Raises: 3 sets of 10-15 reps
Exercise Ball Crunches: 3 sets of 10-15 reps
Get A Printable Log Of Tuesday: Lower Body (Weeks 9-12).
Printable Page PDF Document
Thursday: Upper Body
Dips: 3 sets of 4-6 reps
Pullups: 3 sets of 4-6 reps
Lateral Raises: 3 sets of 4-6 reps
Triceps Pushdowns: 3 sets of 4-6 reps
Cable Curls: 3 sets of 4-6 reps
Get A Printable Log Of Thursday: Upper Body (Weeks 9-12).
Printable Page PDF Document
Friday: Lower Body
Deadlift: 3 sets of 4-6 reps
Leg Press: 3 sets of 4-6 reps
Dumbbell Lunges: 3 sets of 4-6 reps
Seated Calf Raises: 3 sets of 4-6 reps
Dumbbell Shrugs: 3 sets of 4-6 reps
Decline Crunches: 3 sets of 10-15 reps
Hyperextensions: 3 sets of 10-15 reps
_________
Bench Press: 3 sets of 8-12 reps
Bent Over Barbell Row: 3 sets of 8-12 reps
Dumbbell Shoulder Press: 3 sets of 8-12 reps
Skull Crushers: 3 sets of 8-12 reps
Barbell Curl: 3 sets of 8-12 reps
Tuesday: Lower Body
Barbell Squat: 3 sets of 8-12 reps
Stiff-Legged Deadlift: 3 sets of 8-12 reps
Leg Extension: 3 sets of 8-12 reps
Lying Leg Curls: 3 sets of 8-12 reps
Standing Calf Raises: 3 sets of 8-12 reps
Lying Leg Raises: 3 sets of 10-15 reps
Exercise Ball Crunches: 3 sets of 10-15 reps
Wednesday: OFF ( light cardio)
Thursday: Upper Body
Dips: 3 sets of 8-12 reps
Pullups: 3 sets of 8-12 reps
Lateral Raises: 3 sets of 8-12 reps
Triceps Pushdowns: 3 sets of 8-12 reps
Cable Curls: 3 sets of 8-12 reps
Friday: Lower Body
Deadlift: 3 sets of 8-12 reps
Leg Press: 3 sets of 8-12 reps
Dumbbell Lunges: 3 sets of 8-12 reps
Seated Calf Raises: 3 sets of 8-12 reps
Dumbbell Shrugs: 3 sets of 8-12 reps
Decline Crunches: 3 sets of 10-15 reps
Hyperextensions: 3 sets of 10-15 reps
Get A Printable Log Of Friday: Lower Body (Weeks 1-4).
Printable Page PDF Document
Weeks 5-8:
During weeks 5-8, you will be lifting in the 6-8 rep range. What this means is that you want to complete at least 6 reps but no more than 8 reps for each set.
If you cannot complete 6 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 8 reps, then the weight is too light and you should increase the load. Rest periods are 90 seconds.
Monday: Upper Body
Bench Press: 3 sets of 6-8 reps
Bent Over Barbell Row: 3 sets of 6-8 reps
Dumbbell Shoulder Press: 3 sets of 6-8 reps
Skull Crushers: 3 sets of 6-8 reps
Barbell Curl: 3 sets of 6-8 reps
Get A Printable Log Of Monday: Upper Body (Weeks 5-8).
Printable Page PDF Document
Tuesday: Lower Body
Barbell Squat: 3 sets of 6-8 reps
Stiff-Legged Deadlift: 3 sets of 6-8 reps
Leg Extension: 3 sets of 6-8 reps
Lying Leg Curls: 3 sets of 6-8 reps
Standing Calf Raises: 3 sets of 6-8 reps
Lying Leg Raises: 3 sets of 10-15 reps
Exercise Ball Crunches: 3 sets of 10-15 reps
Get A Printable Log Of Tuesday: Lower Body (Weeks 5-8).
Printable Page PDF Document
Thursday: Upper Body
Dips: 3 sets of 6-8 reps
Pullups: 3 sets of 6-8 reps
Lateral Raises: 3 sets of 6-8 reps
Triceps Pushdowns: 3 sets of 6-8 reps
Cable Curls: 3 sets of 6-8 reps
Get A Printable Log Of Thursday: Upper Body (Weeks 5-8).
Printable Page PDF Document
Friday: Lower Body
Deadlift: 3 sets of 6-8 reps
Leg Press: 3 sets of 6-8 reps
Dumbbell Lunges: 3 sets of 6-8 reps
Seated Calf Raises: 3 sets of 6-8 reps
Dumbbell Shrugs: 3 sets of 6-8 reps
Decline Crunches: 3 sets of 10-15 reps
Hyperextensions: 3 sets of 10-15 reps
Get A Printable Log Of Friday: Lower Body (Weeks 5-8).
Printable Page PDF Document
Weeks 9-12:
During weeks 9-12, you will be lifting in the 4-6 rep range. What this means is that you want to complete at least 4 reps but no more than 6 reps for each set.
If you cannot complete 4 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 6 reps, then the weight is too light and you should increase the load.
This phase of the 12-week program is going to be very challenging and produce accelerated results.
Monday: Upper Body
Bench Press: 3 sets of 4-6 reps
Bent Over Barbell Row: 3 sets of 4-6 reps
Dumbbell Shoulder Press: 3 sets of 4-6 reps
Skull Crushers: 3 sets of 4-6 reps
Barbell Curl: 3 sets of 4-6 reps
Get A Printable Log Of Monday: Upper Body (Weeks 9-12).
Printable Page PDF Document
Tuesday: Lower Body
Barbell Squat: 3 sets of 4-6 reps
Stiff-Legged Deadlift: 3 sets of 4-6 reps
Leg Extension: 3 sets of 4-6 reps
Lying Leg Curls: 3 sets of 4-6 reps
Standing Calf Raises: 3 sets of 4-6 reps
Lying Leg Raises: 3 sets of 10-15 reps
Exercise Ball Crunches: 3 sets of 10-15 reps
Get A Printable Log Of Tuesday: Lower Body (Weeks 9-12).
Printable Page PDF Document
Thursday: Upper Body
Dips: 3 sets of 4-6 reps
Pullups: 3 sets of 4-6 reps
Lateral Raises: 3 sets of 4-6 reps
Triceps Pushdowns: 3 sets of 4-6 reps
Cable Curls: 3 sets of 4-6 reps
Get A Printable Log Of Thursday: Upper Body (Weeks 9-12).
Printable Page PDF Document
Friday: Lower Body
Deadlift: 3 sets of 4-6 reps
Leg Press: 3 sets of 4-6 reps
Dumbbell Lunges: 3 sets of 4-6 reps
Seated Calf Raises: 3 sets of 4-6 reps
Dumbbell Shrugs: 3 sets of 4-6 reps
Decline Crunches: 3 sets of 10-15 reps
Hyperextensions: 3 sets of 10-15 reps
_________
My Nutrition Program View My Full Nutrition Program
ashleytrent has not added any program information.
My Supplement Program View My Full Supplement Program
ashleytrent has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
Music and the support of my husband. I also like to look at pics.Everone one here keeps me motivated. Sometimes success is just keeping on!! I like to read Health articles so maybe I can improve.
Visitor Comments
tanker1969
I guess ur gone from here.... but remember that YOU are important! You only need to love yourself. If you don't love yourself than you can never really love someone else.
Apr 14, 2012 5:36pm
InnerStrength1
Hey Ashley!! I'm on the road back.... I hope you've been well!! {:o)
Feb 20, 2012 3:16pm
Jomyra
Ashley where have you gone girl? I hope all is well and your training hard over there...i miss you =(
Jan 25, 2012 1:46pm
Jomyra
Hi Ashley! Wow you and I sound so much alike this week. I have been lacking motivation myself. Im sorry i havent been here for you much this week =( Im back today! So lets shake this off girl! Mind over matter! Im hitting the gym in the next 1/2 hour. No more lack of motivation ok? Lets slap those gym clothes on and get the JOB DONE! Too close to spring time to slack off now..Im in how about you?
Jan 14, 2012 11:13am
firenyourheart
You look awesome! Stay motivated and keep up the hard work. Its paying off well. "No deposit, No return"
Jan 10, 2012 9:32pm
Jomyra
Im lucky that I dont really carry much bf on my back. My problem areas are always the legs, butt and tummy. They pack on there at lightning speed let me tell you! And then I have my husband begging me not to lose any weight which doesnt help any. But I have to do what makes me happy at the end of the day. Yeah crossfit will zap the life out of you! I have plyo tomorrow...Lord help me! LOL Stay at it girl we will eventually hit our mark!
Jan 9, 2012 3:48pm
Jomyra
Good Morning Ashley! How are you feeling? I have arms left to close out my lifting for the week. I have to get back to doing some sort of cardio though. I feel the lbs adding up and they are not all muscle, lol. Have a beautiful day =)
Jan 7, 2012 9:52am
jillobig
was it supoer busy today in the afternoon? I just like going early cause there arent a lot of people there.
Jan 5, 2012 8:55pm
Andrew85
I am great, thanks a lot. I am enjoying the calm of Xmas break at home and I am training as well with a new program :) Glad to hear that you are improving, did u change wo?
Jan 5, 2012 4:02pm
Jomyra
aw how flattering! Im happy to hear I motivate you a lil over there! You know what? Its been years since Ive worried about trimming down for summer. Its nice to be able to stay some what in shape all year round. I'll be putting up pics in shorts real soon ;) Im looking forward to checking out your progress over there too!
Jan 5, 2012 2:42pm
johndeere60
haha..it's funny when are own fit status bites us in the butt:).yep...a real good day...Thanks for stopping by.
Jan 5, 2012 1:23pm
Jomyra
good job on the intense leg workout! Dust those summer shorts off girl cause your gonna look AMAZING!!!
Jan 5, 2012 12:34pm
skewiff
It's good to hear that your arms are growing, I find they can be a bit stubborn for me. Keep at it, nothing better than great guns!
Jan 5, 2012 10:45am
Jomyra
I can relate! Im such a big fan of serious DOMS that when they come in light I feel let down but thats normal. Im going to hit back and abs then off to take my mom food shopping...blah boring but necessary, lol. Have a beautiful day Ashley =)
Jan 5, 2012 7:40am
ToniC.
It is going well thanks ~ walking around without crutches, up 125 degrees in my ROM and the scars are healing nicely. Have some scar tissue that is being a bother at the moment and they have started Massaging it, that is painful, but needs to get done so I endure it! :) Hope all is well with you ~ Happy New Year!
Jan 4, 2012 10:03pm
jillobig
hey there ashley, i see we go to the same gym. when do you usually go? Im usually there around 7:30-8 in the morning
Jan 4, 2012 5:26pm
ashleytrent is now friends with fitali, MikeEsp_Fit and 1 other.