Synny667 Posted September 26, 2012 Author Share Posted September 26, 2012 Post workout1 scoop protein powder1/2c soymilk Breakfast1c soymilk1/3c dry GF steel cut oats cooked1tsp cocoa powder1/2tsp cinnamon1tsp agave1tsp peanut butter Morning snack8 kale leaves1/2c pineapple1c mixed berries1 banana3 tbsp hemp seed1 tbsp Vitamineral Green Because I feel the need to munch on something and because I don't have any way to make air popped I used 1 tbsp oil and 1/3c kernals on the stove. Won't feel as guilty about this as I would with all the oil I used to use to make my popcorn. Link to comment Share on other sites More sharing options...
Synny667 Posted September 27, 2012 Author Share Posted September 27, 2012 So glad that tomorrow is my rest day and I can sleep in!!! I decided to make waffles for bedtime snack and dinner rolled into 1 BTW I eat them plain straight from the waffle iron.... I worked up a good appetite tonight!! PM cardio: NONE HamsTKE: 3 sets 20 repsDeep body weight squat: 3 sets 20Dumbbell walking lunges: 5 sets 30 lbs 10 reps each legStep ups: 2 sets 10 reps each leg, 3 sets 20 lbs 10 reps each legStiff leg deadlifts: 95 lbs 10 reps, 135 lbs 10 reps, 155 lbs 10 reps, 155 lbs 10 reps, 165 lbs 10 reps Already feeling this workout lol. Lunch1.75oz mung bean fettuchini noodles2c broccoli1/2 onion Snack:1.75oz mung bean noodles2c broccoli1/2 onion Preworkout1 scoop protein powder Post workout2 scoops protein powder1/2c soy milk Dinner/PM snack2 gluten free waffles, plain no syrup, no buttery spread no nothing Link to comment Share on other sites More sharing options...
Synny667 Posted September 27, 2012 Author Share Posted September 27, 2012 Ok so I am enjoying my rest day thus far. Still sleepy but I think it has to do with the gloomy weather outside but still tempted to curl back up in bed with the furkids and nap for 2 hrs. Breakfast1/3c steel cut oats dry cooked in water1c soymilk2tsp cocoa powder1/2tsp cinnamon Morning snack2 kale leaves2c spinach1 tbsp Vitamineral Green3 tbsp hemp seed1/2c pineapple1c mixed berries1 banana Taking 2 servings of protein powder for just in case I can't control my binge issues. This is my rest day and I don't want to binge or under eat. Such a delicate balance..... Link to comment Share on other sites More sharing options...
Synny667 Posted September 27, 2012 Author Share Posted September 27, 2012 Lunch2 dates1 fuji apple1.75oz mung bean fettuchini noodles2c broccoli1/4 red onion Snack1.75oz mung bean fettuchini noodles2c broccoli1/4 red onion I forgot my blender bottle hahahahaha oh well just need to find a way to mix a shake up so that I can slam one cause I still feel hungry. I had a sweet tooth at lunch time which is why I opted for fruit Link to comment Share on other sites More sharing options...
Synny667 Posted September 28, 2012 Author Share Posted September 28, 2012 (edited) Ok I think it is time I find someone who wants to help me out during binge moments.... Last night wasn't good. I can't turn to my friends cause they aren't that supportive and will tell me I have earned it. I might need to look into OA at this point. I have taken away my treat from my bakery and will now have to wait another week to go. Good thing I don't need coffee yet. Damn you evil gluten!!!!!! Not a fan of doing triceps alone cause I don't have my buddy to spot me so I can go harder. Oh well AM cardio: 20 min elliptical lvl 5 weight loss program, Treadmill 3.0 for 14 min and 5.5 for 6 min, 55 min yoga TricepsTricep pressdown: 70 lbs 15 reps, 90 lbs 12 reps, 2 sets 110 lbs 10 repsSkull crushers: 30 lbs 15 reps, 40 lbs 12 reps, 2 sets 50 lbs 10 repsAssisted dips: 120 lbs 15 reps, 120 lbs 12 reps, 2 sets 105 lbs 10 reps (the gravitron felt really jerky and don't like the one the gym has. I love my old gym's)Kickback: 15 lbs 15 reps, 20 lbs 12 reps, 2 sets 25 lbs 10 repsIncline leg raises: 3 sets 20 repsReverse crunches: 3 sets 20 reps Post workout1/2c soymilk1 scoop protein powder Breakfast1/3c dry oats1 tbsp peanut butter1 1/2 tsp cocoa powder1c soymilk1/2 tsp cinnamon Morning snack2 kale leaves2c spinach1/4c parsley1/2c pineapple1c mixed berries1 banana3 tbsp hemp seed1 tbsp vitamineral greens Edited September 28, 2012 by Synny667 Link to comment Share on other sites More sharing options...
Synny667 Posted September 28, 2012 Author Share Posted September 28, 2012 Ok I did it.... I am officially signed up to run my first 5k. I start training tonight on the treadmill and hoping to run most of the run Link to comment Share on other sites More sharing options...
Synny667 Posted September 29, 2012 Author Share Posted September 29, 2012 Trainer wants to weight in Wednesday morning which is a good thing since I won't have thunder thigh effect going on. Started training for my first 5k in 1 month. I did it in 46:15 and that was at a 1:50 walk at 3.0 and 1:10 jog at 5.5-6.0. I am icing my knee now and will take something to help with the achiness I am feeling in it Link to comment Share on other sites More sharing options...
Synny667 Posted September 29, 2012 Author Share Posted September 29, 2012 (edited) Today I decided I want to eat some normal food so I opted for a vegan tuna wrap and a thai sesame peanut wrap. Will have to make sure I get some excellent cardio sessions in to help burn off some of the sodium and calories lol Ran 2nd 5k on treadmill did it in 40:20!!! I started off with 5.5 jog 3.0 walk and ended with 7.0 jog and 3.5 walk. I am slowly getting there Edited October 1, 2012 by Synny667 Link to comment Share on other sites More sharing options...
Synny667 Posted October 1, 2012 Author Share Posted October 1, 2012 Ok so trainer decided we are going to do what he likes to call the "Recovery" week. High reps low weight.... Really?? Me low weight??? BAHHHHHHH.... I was actually kinda bored with my workout today lol but let me just say this going up the steps to do cardio, doing the upright bike and then walking down the stairs felt uncomfortable or as my workout buddy Chris likes to say my legs feel powerful. I managed to do a higher cal diet for the weekend and actually maintained my weight. Trying out a new idea to see if it really helps cause I need all the help I can get. Now if only they made a pill to kill cravings..... AM cardio: 20 min upright bike lvl 4 manual program QuadsLeg extensions: 5 sets 45 lbs 20 repsWeighted squat: 2 sets 85 lbs 20 reps, 3 sets 95 lbs 20 repsLeg press: 5 sets 270 lbs 20 reps It took every ounce of willpower I had to NOT load on more weight for the squat and leg press. I really wanted to try to hit 540 lbs today just so I can say yeah I can lift over a quarter ton lol!!! Wednesday is weight in and measurements day..... This week is supposed to get colder so I will be pulling my chili and cornbread out of the freezer so that I can have some wintertime yumminess for dinner this week, well after my weigh in that is lol. Yes I am nervous and excited to see how I have done according to the trainer's results not my own. Post workout2 scoops protein powder1/2c soymilk Breakfast1/3 GF steel cut oats, dry cooked in water1c soymilk1 tbsp fresh ground pb1 tsp cocoa powder1/2tsp cinnamon Morning snack4 kale leaves3c spinach1/4c parsley1/4c pineapple1 banana1c mixed berries2 1/2tbsp hemp seed1 rounded tbsp vitamineral greens Link to comment Share on other sites More sharing options...
Synny667 Posted October 2, 2012 Author Share Posted October 2, 2012 Ok so yesterday got a lil carried away with eating only because my day was thrown off by 90+ min... client in a odd mood. I knew I was going to have to mow her lawn yesterday but I didn't realize I was going to have to run 2 errands before mowing and 1 right after mowing. I didn't even get a chance to cool down, get a drink, get some food in my stomach nothing. Lunch2 fuji apples1.80oz mung bean noodles2c broccoli1/2 onion1 tbsp EVOO Snack2 oreos1.80oz mung bean noodles2c broccoli1/2 onion1 tbsp EVOO Post workout2 scoops protein powder1/2c soymilk6 red grapes PM Cardio: 20 min walk 3.0 treadmill ChestDumbbell flat bench: 20 lbs 20 reps, 3 sets 25 lbs 15 repsIncline dumbbell press: 20 lbs 20 reps, 3 sets 25 lbs 15 repsBand fly: 4 sets 15 repsPushups: 4 sets 15 repsBall crossover: 3 sets 30 repsLeg raises: 3 sets 20 reps Link to comment Share on other sites More sharing options...
Synny667 Posted October 2, 2012 Author Share Posted October 2, 2012 Alarm went off this morning and my brain swore up and down it was the weekend, misplaced my keys, had a doggy accident to clean up and realized I am running low or flat out of a few items and payday isn't until Friday.... What a way to start off the day! AM cardio: 15 min elliptical weight loss program lvl 6 CalvesSeated calf raise: 45 lbs 20 reps, 3 sets 60 lbs 15 repsStanding calf raise: 60 lbs 20 reps, 3 sets 75 lbs 15 repsSingle leg standing calf raise: 15 reps, 3 sets 20 repsIncline crunch: 3 sets 20 reps (really don't like this one..... trainer's favorite)Incline leg raises: 3 sets 20 reps Post workout2 scoops protein powder1/2c soymilk Breakfast1c soymilk1/3c dry GF Steel cut oats cooked in water1 tbsp pb1 tsp cocoa powder1/2tsp cinnamon Morning snack1/2 Thai sesame peanut wrap Realized I had squash in the car and decided to roast the butternut squash, halve, clean out and freeze the acorn squash for later this winter. Will need to get a couple more butternut squash so that I can make a roasted squash apple soup to help get me through the winter Link to comment Share on other sites More sharing options...
Synny667 Posted October 3, 2012 Author Share Posted October 3, 2012 Nothing worse than coming home to a smokey house that stinks of fried flesh... Yes people my folks were frying up steaks (GAG!!!!!!) Talk about an appetite killer.... Not only that they brought in a chocolate strawberry cake thing from Hy-vee that is torturing me!!! So I will finish off my allotted soymilk and pour me a cold coffee. There is nothing sweeter than coming home and my boxer climbing up into my lap to snuggle with me!!! PM cardio: 45 min elliptical weight loss program lvl 5 BicepsE-Z bar curls: 20 lbs 20 reps, 3 sets 30 lbs 15 repsAlternating dumbbell curls: 12.5 lbs 20 reps, 3 sets 17.5 lbs 15 repsBisolator: 50 lbs 20 reps, 3 sets 60 lbs 15 repsBack extensions: 3 sets 6 lbs 20 repsOblique crunches: 3 sets 20 reps each side Lunch1.80 oz mung bean noodles1c broccoli1/4 onioncouple bites of roasted butternut squash Afternoon snack2 dates1.80 oz mung bean noodles1c broccoli1/4 onion Link to comment Share on other sites More sharing options...
Synny667 Posted October 3, 2012 Author Share Posted October 3, 2012 Last month when I weighted in with my trainer I was 184.4 lbs with body fat of 33.1% this month I am down to 175.8 lbs with body fat of 31.9%. Ya know what??? I will take it! My measurements didn't change much. Lost .5" in shoulders, gained .25" in chest, lost .5" in my calves, lost .25" in my hips, lost .25" in my thighs and waist stayed the same. Or something to that effect on the measurements. Guess next week I will hit the weights harder to try to build more muscle! Officially ready for this week to be over now If my trainer wasn't so diligent about checking my journal I carry I would lift heavier and lie to his face hahahah but I can't so I won't even try..... Link to comment Share on other sites More sharing options...
Synny667 Posted October 4, 2012 Author Share Posted October 4, 2012 Will update my workouts done yesterday later.... found out last night that my fun run was canceled with no notification other than a refund confirmation. I was looking forward to it too!!!!!! Going to sign up to do a Harvester's Thanksgiving Day run I think instead which gives me more time to get used to running Link to comment Share on other sites More sharing options...
Synny667 Posted October 5, 2012 Author Share Posted October 5, 2012 So today was kind of an emotional day. I even cried a couple times today.... So I went for a run after work and did a 5k on the treadmill in 37:51! Now I am munching on 2 peanut butter sammies with a cup of soymilk which is a comfort meal for me. Link to comment Share on other sites More sharing options...
Synny667 Posted October 8, 2012 Author Share Posted October 8, 2012 I am so glad this a new week and I am done with my recovery week!!!! Back to lifting big strong weights and feeling powerful again!! I swear I thought Chris was gonna ditch me last week with my light recovery week but he didn't and was an awesome workout buddy! Last night he wanted to see if he could push what I do on the leg press and he pushed 500 lbs for 11 reps. Proud of him! AM cardio: 15 min elliptical lvl 2 interval program (legs didn't feel really stable after my weight session) QuadsLeg extensions: 60 lbs 15 reps, 75 lbs 10 reps, 90 lbs 10 reps, 105 lbs 8 repsHack squat: 90 lbs 15 reps, 140 lbs 10 reps, 160 lbs 8 reps, 170 lbs 6 repsLeg press:360 lbs 15 reps, 450 lbs 10 reps, 540 lbs 8 reps, 600 lbs 8 reps, 2 sets 180 lbs 20 reps for a bit of burnoutLeg extension: 75 lbs 15 reps, 90 lbs 10 reps, 105 lbs 10 reps, 120 lbs 8 reps (yes trainer had me start and finish with these bad boys. Was smart and did the last round upstairs by the cardio equipment so I wouldn't face plant on the stairs. Going down was hard enough!!!) Post workout1 scoop protein powder1/2c soymilk Breakfast1/3c dry steel cut oats cooked in water1/8c unsweetened coconut flakes1 tbsp peanut butter2 tsp cacao powder1/2 tsp cinnamon1c soymilk1tbsp agave Morning snack24oz tropical smoothie w/ 1 packet protein powder3 tbsp hemp seed1 tbsp vitamineral green3 kale leaves 1/4c parsley(took the tropical smoothie and added to it since no smoothie shop makes green smoothies.....) Link to comment Share on other sites More sharing options...
Synny667 Posted October 9, 2012 Author Share Posted October 9, 2012 Work was rather boring and tired of being coughing and hacking and wheezing. I want to be around healthy people for a change!!!! PM cardio: none legs to swollen and sore ChestBench press: 95 lbs 15 reps, 115 lbs 10 reps, 2 sets 135 lbs 6 reps (wasn't feeling strong by the time I got to these. Think I killed it with hitting quads super hard)Incline dumbbell press: 35 lbs 15 reps, 40 lbs 10 reps 2 sets 45 lbs 8 repsDumbbell chest fly: 25 lbs 15 reps, 3 sets 25 lbs 10 repsPushups: 2 sets 20 reps, 1 set 15 repsWood choppers high to low:3 sets 20 reps each sideReverse crunch: 3 sets 20 reps Lunch1/2 sweet potato2c broccoli3oz mushroom1/2 onion1.75 oz mung bean noodles Afternoon snack1/2 sweet potato2c broccoli3oz mushrooms1/2 onion1.75 oz mung bean noodles Post workout1 banana2 scoops protein powder1/2c soymilk Extras: 5c apple cider throughout the day Link to comment Share on other sites More sharing options...
Synny667 Posted October 9, 2012 Author Share Posted October 9, 2012 So loving my calves today!! I need to start working on my winter diet which will be full of soups, stew and chili. Just need to make sure I get enough of a variety of vegetables, legumes and grains to keep me full and help me lean out. I have been thinking a lot about going raw but with winter fast approaching I want hot foods that will warm me from the inside out and raw foods have a bit more of a cooling effect on me. AM cardio: 20 min elliptical lvl 6 weight loss program CalvesSeated calf raise: 80 lbs 20 reps, 105 lbs 20 reps, 115 lbs 20 repsDonkey calf raise: 75 lbs 20 reps, 90 lbs 20 reps, 2 sets 105 lbs 20 repsStanding 3 way calf raise: 3 sets 75 lbs 10 reps each position Post workout2 scoops protein powder1/2c soymilk Breakfast1/3c steel cut oats1/8c coconut flakes1 tbsp peanut butter2 tsp cacao powder1/2tsp cinnamon1 tbsp agave After I finish off this box of steel cut oats I am switching to millet because I can buy it in bulk cheaper than a box of gluten free steel cut oats and I am trying to do everything I can to cut costs right now because funds are super tight. Oh the joys of being poor lol!!! Link to comment Share on other sites More sharing options...
plantpoweredwoman Posted October 9, 2012 Share Posted October 9, 2012 WOW! Great calves! Link to comment Share on other sites More sharing options...
Synny667 Posted October 9, 2012 Author Share Posted October 9, 2012 Thanks PPW!!! Most people who actually have seen them in person want my calves including my trainer, his gf, my training buddy and one of my best friends. Was funny cause I went to sit down last night for a set of incline DB press and my trainer's gf was like omg I want your calves out of nowhere. Warms my heart Link to comment Share on other sites More sharing options...
Synny667 Posted October 9, 2012 Author Share Posted October 9, 2012 I know I am bloated right now but damn. My body is trying to rid the bloat and now all I want to do is pee! Glad this only happens for 2 days once a month..... Link to comment Share on other sites More sharing options...
Synny667 Posted October 10, 2012 Author Share Posted October 10, 2012 Ok I swear if I could fast forward through work life would be great! I truly am no longer happy with my job or what I do. Time to start looking for a normal job. Cardio: 25 min treadmill (walked 6 min at 3.0, jogged 19 min at 5.2) So proud of myself because I jogged for longer than 90 sec at a time!) BicepsEZ bar curls: 50 lbs 10 reps, 60 lbs 10 reps, 60 lbs 8 reps, 70 lbs 8 reps 1 arm preacher curl: 22.5 lbs 10 reps, 27.5 lbs 10 reps, 30 lbs 10 reps, 30 lbs 10 repsHammer curl: 25 lbs 10 reps, 27.5 lbs 10 reps, 2 sets 30 lbs 8 repsBisolator: 70 lbs 20 reps, 90 lbs 16 reps, 100 lbs 14 repsReverse curl: 20 lbs 20 reps, 2 sets 30 lbs 15 repsBosu crunch: 3 sets 30 repsIncline crossover: 3 sets 20 reps I am completely surprised by what my mind is letting my body do what it wants to do and isn't talking all negative or talking me out of it!Pre lunch snack (stomach was angry until I gave it the fruit)2 prunes1 date Lunch3oz mushroom1/2 onion2c broccoli1.75 oz mung bean noodles1/2 baked sweet potato1 fuji apple Snack3 oz mushroom1/2 onion2c broccoli1.75 oz mung bean noodles1/2 baked potato Post workout1/2c soymilk2 scoops protein powder1 banana Link to comment Share on other sites More sharing options...
Synny667 Posted October 10, 2012 Author Share Posted October 10, 2012 Today already feels like attack of the hunger pains.... Didn't even make it halfway through my workout this morning before my stomach started talking about food. Needless to say that by the time I got to my protein shake I downed most of it pretty fast lol. I know my body is ready for a rest day which has been bumped back to Friday so that I can do yoga and relax the rest of the day . AM cardio: 55 min yoga, 17 min elliptical interval program ShouldersDumbbell shoulder press: 25 lbs 10 reps, 30 lbs 10 reps, 2 sets 35 lbs 8 repsSide lat raise: 10 lbs 10 reps, 12.5 lbs 10 reps, 15 lbs 8 reps, 17.5 lbs 8 repsRear delt fly machine: 50 lbs 10 reps, 60 lbs 10 reps, 70 lbs 8 reps, 80 lbs 8 repsArnold press: 15 lbs 10 reps, 20 lbs 10 reps, 25 lbs 6 reps, 25 lbs 6 repsRotary twist: 3 sets 50 lbs 20 reps each sideAb machine: 50 lbs 20 reps, 2 sets 60 lbs 20 reps Post workout2 scoops protein powder1/2c soymilk Breakfast1c soymilk1/3c steel cut oats2 tsp cacao powder1 tbsp peanut butter1/2 tsp cinnamon1tbsp agavae Morning snack5 kale leaves1/4c parsley1 banana1c mixed berries1 tbsp vitamineral greens3 tbsp hemp seed Link to comment Share on other sites More sharing options...
Synny667 Posted October 11, 2012 Author Share Posted October 11, 2012 Knee felt tight on warm up and first set of squats. Dropped into child's pose which stretches my knee out where I need it and was able to do workout with no problem at all. PM cardio: none HamsTKE: 3 sets 20 repsBack extensions: 3 sets 20 repsBox squats: 65 lbs 15 reps, 95 lbs 12 reps, 105 lbs 10 reps, 115 lbs 10 repsWalking lunges: 3 sets 25 lbs 20 repsSled push down and back length of studio: 135 lbs, 135lbs, 180 lbs, 285 lbs (trainer and workout buddy were surprised I pushed it cause that was my buddy's weight to push!) Lunch2 oz mushroom2c broccoli1/2 onion1/2 sweet potato1.75 oz mung bean noodles Afternoon snack1/2 sweet potato2 oz mushroom2c broccoli1/2 onion1.75 oz mung bean noodles Pre workout1 banana Post workout24 oz Pumpkin spice smoothie with 2 servings protein powder Link to comment Share on other sites More sharing options...
Synny667 Posted October 11, 2012 Author Share Posted October 11, 2012 So didn't want to wake up this morning!!! Finding my meals aren't lasting long. Not sure what to do cause I know if I add anymore calories I will be need to go to Goodwill for slightly bigger pants lol. I don't know what is going to happen when I go to cut weight....... AM cardio: 15 min elliptical interval program TricepsTricep pushdown: 40 lbs 15 reps, 40 lbs 12 reps, 50 lbs 10 reps, 60 lbs 10 repsSkull crushers: 30 lbs 15 reps, 30 lbs 12 reps, 40 lbs 10 reps, 40 lbs 10 repsKickbacks: 4 sets 15 lbs 12 repsSeated dips: 4 sets 90 lbs 10 repsBosu crossovers: 3 sets 30 repsHanging leg raises: 3 sets 20 reps Post workout2 scoops protein powder1/2c soymilk Breakfast1/3c dry oats cooked in water1/4c unsweetened coconut flakes1tbsp agave2 1/2 tbsp cacao powder1/2 tsp cinnamon1 tbsp peanut butter Link to comment Share on other sites More sharing options...
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