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Girls have Irish Dance class, which means I get in late on Fridays. Prefer not to get into my new intense routines so late.

 

coffee

MEAL 1 -protein shake with oats added, banana, water

MEAL 2- 2 Amy's Vegan Patty (had to grab something at the store), spinach salad with celery, onions, olive oil

MEAL 3- Organic OJ w/protein powder

 

30 min cardio interval training

abs -crunches

 

MEAL 4 -protein shake with flax oil

MEAL 5 -salsa & veggies (too tired to cook......not an optimal end)

 

Totals: calories-1137 fat-32g (26%) carb-123g (39%) protein99g (35%)

 

Planning AM cardios and intense lifting in the afternoons for both days. You know what they say about the best laid plans....*fingers crossed*

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woohoo! I had THE best cardio session, this morning. Really strong today!

 

coffee

30 minute STRONG intervals on incline treadmill

 

protein shake w/ oats banana, water

 

Planning a huge weight session this afternoon....off to work now, more to come!

 

go gettem SS. I wish I had a best cardio day ever

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Meal 3 -protein shake (girls had soccer had to grab and go so not to miss a meal)

Meal 4 -2 Amy's soy burgers, spinach salad w/onions, celery, and tbsp olive oil

 

Wide Grip Lat Pull Down warm up 2 sets 12 reps, 2 working sets 8 reps

alternated sets with below 30 sec max rest

Tricep Kick Backs warm up 2 sets 12 reps, 2 working sets 8 reps

Wide Grip Lat Pull Down Drop Weight sets to failure

Tricep Kick Backs Drop Weight sets to almost failure

 

Tricep Push Downs warm up 1 set 12 reps, 2 working sets 8 reps

alternated sets with below 30 sec max rest

Seated Cable Rows warm up 1 set 12 reps, 3 working sets 8 reps

Tricep Push Downs Drop Weight Sets to failure

Seated Cable Rows Drop Weight Sets to almost failure

 

stretching

 

Meal 5 -protein shake (added coffee )

 

Planned:

Meal 6 - serving of lite tofu stir fry in olive oil with onions, red peppers & tomatoes

 

water, water, water, all day long (getting the hang of the water thing).

 

Much closer to where I want to be today:

Totals calories-1213 fat-(29%)-38 carb-(32%)-112 protein-(39%)-114

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Weight has gone up a tad, but I have been puting on some muscle so not worried until I have to start cutting. Hoping to hit a contest in April.

 

Current stats:

Height: 5'5.0" (1.65 m)

Waist: 27" (68.58 cm)

Weight: 131 lb (59.5 kg)

Thighs: 21" (53.34 cm)

Bodyfat: not sure

Calves: 13" (33.02 cm)

Chest: 36" (91.44 cm)

Forearms: 10" (25.40 cm)

Arms: 11.5" (29.21 cm)

Shoulders: 42.5" (107.95 cm)

Hips: 35" (88.90 cm)

Neck: 12.75" (32.39 cm)

 

coffee

Cardio 30 min interval training on incline tread.

Meal 1: protein shake w/oats banana, water

weekly tanning

Meal 2: 2 Amy's burgers, spinach salad with celery onions & olive oil, water

 

Getting ready for another intense weight training session.

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Smoother work out today. I was really concentrating on form and pumping the muscle to get the most out of each rep.

 

Dumbbell Bench Press warm up 2 sets 12 reps, 2 working sets 8 reps

alternated sets with below 30 sec max rest

Seated Dumbbell Press warm up 2 sets 12 reps, 2 working sets 8 reps

alternated sets with below 30 sec max rest

Hammer Curls warm up 2 sets 12 reps, 2 working sets of 8 reps

Dumbbell Bench Press Drop Weight sets to failure

Seated Dumbbell Press Drop Weight sets to failure

Hammer Curls Drop Weight sets to NO failure -stopped at 12 of lighter weight

 

Lateral Raises warm up 1 set of 12 reps, 2 working sets of 8 reps

alternated sets with below 30 sec max rest

Lying Cable Curls - 1 -warm up set of 12 reps, 2 working sets of 6

Lateral Raises Drop Weight sets to failure

Lying Cable Curls Drop Weight sets to failure

 

water during breaks

 

stretching

 

Meal 3-protein shake w/flax oil

 

Planned:

Meal 4: tofu scramble with red peppers, onions & kale, water

Meal 5: protein pudding topped with some walnuts, water

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I was supposed to rest today after the weekend load, but after Monday being a typical Monday I really needed something to prevent me from putting my printer through the window when it jams yet another time. So...

 

30Min cardio interval training with some really kick butt music!

 

Today's food:

coffee

protein shake w/oats, banana

potato, water

protein shake

chili (onion, garlic, kidney beans, tomatoes, kale, tomato sauce, soy protein ground, spices), water

 

Planned

protein pudding w/sprinkling of walnuts, water

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I feel simply awful! I was fine this morning and about 11AM it felt like a migraine coming on. I have been fighting it with meds all day to keep it at bay but now I can't get warm, I'm starting to ache and it's getting worse. I suspect it may not be a migraine after all,

 

Today:

coffee

Meal 1:Banana protein shake w/oats, banana, water

Meal 2: 2 Amy's burgers, salad (mixed greens, spinach, celery, mushroom, & olive oil), water

Meal 3: Vanilla Pineapple Protein Shake (vanilla protein powder, w/organic pineapple blended in)

 

30 min weak cardio session -headache barely at bay at the time, but I was able to keep my head in an upright position, so thought I would push a workout in.

Abs -got it done, laying on the floor seemed to help my head

 

Meal 4: Choc Protein Shake

 

Planned:

Meal 5: tofu stir fry if I am up to it. Forcing the shake now, I really don't want food.

 

& a soak in a warm tub to try to get warm.

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:cry: Hope you are feeling better in the morning!

 

Thank-you Crystal!

 

You know the great thing about being so healthy is getting over stuff so fast. Didn't sleep too well, I felt a little icky getting up this morning but was fine by noon!

 

It was freaking cold on the deck tonight! Pain started in my hands by the second set and lost feeling by the fourth....so after that I was fine.

 

Squats warm up 2 sets 12 reps, 2 working sets 8 reps

alternated sets with below 30 sec max rest

Lying Leg Curls warm up 2 sets 12 reps, 2 working sets 8 reps

alternated sets with below 30 sec max rest

Seated Calf Raises warm up 2 sets 12 reps, 2 working sets of 8 reps

Squats Drop Weight sets to almost failure

Lying Leg Curls Drop Weight sets to failure

Seated Calf Raises Drop weight sets to failure

 

Leg Extentions warm up 1 set 12 reps, 2 working sets 8 reps

alternated sets with below 30 sec max rest

Straight Leg Dead Lifts warm up 1 set 12 reps, 2 working sets 8 reps

alternated sets with below 30 sec max rest

Standing Calf Raises warm up 1 set 12 reps, 2 working sets 12 reps

Leg Extentions Drop Weight sets to failure

Straight Leg Dead Lifts Drop Weight sets to almost failure

Standing Calf Raises to failure

 

Not so tired afterword today. Dead lifts were rock solid, and I was able to add weight!

 

stretching

 

Food Today:

coffee

Meal 1 -banana protein shake w/oats, banana

Meal 2 -2 Amy's burgers, Spinach salad with alfalfa sprouts, celery and olive oil, water

Meal 3- vanilla protein shake w/fresh organic pinapple blended in

Meal 4-choc protein shake w/flax oil

Planned Meal 5 -(big surprise) tofu stir fry w/sweet red pepper and onion, water

Meal 6 (maybe)-choc protein pudding

 

Splitting my legs next week. I'm not getting enough out of only one session.

 

Should look like:

Sat -AM cardio, Afternoon Back, Bi's

Sun -Am cardio, Afternoon Chest, Shoulder's, Tri's

Mon -rest

Tues -Leg Day 1

Wed -cardio Abs

Thurs -Leg Day 2

Fri -rest

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Rainy outside today, so all I want to do is curl up on the sofa and sleep. Zzzzzz.

 

But settled for putting on a pot of coffee and keeping warm and working (keeps the lights on).

 

Meals (getting redundant again)

coffee (through the day)

Meal 1-Banana Protein Shake w/oats, banana

Meal 2 -2 Amy's Burgers, Spinach salad, w/celery, alfalfa sprouts, olive oil, water

Meal 3 -Vanilla Protein Shake w/the last of the organic pinapple blended in

 

Planned:

30 min cardio -intervals on incline treadmill

Abs

 

Meal 4-Choc Protein Shake w/flax oil

Meal 5-Tofu Scramble

Meal 6-Choc Protein Pudding w/sprinkle of walnuts

 

Still hovering at 1200cal

 

Last weeks weight (about 2 weeks ago, 129) This weeks weight all week 131.

 

Trying to get BF measured so I can be sure I am working at optimim level (about 15-18% BF)

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Yesterday:

Rest Day -AKA I get a cheat meal day if I want one. Been craving fries all week, so that was lunch. Everything else was the same.

 

I made the decision last eve not to aim for April, I think that was way to optimistic. When I look in the mirror I don't see what other people do. Maybe people are so overweight and out of shape in comparison to them.... But, I'm not going against the average female. I'll be on stage with perfect female bodies. I think I am way far off where I need to be, and I'm not just talking about cutting weight. I'm looking for a late summer or fall comp now. That gives me some time to pack on more muscle, especially since my lifting sessions seem to be really on target now. Also gives me time, to hit a posing clinic so I won't look like I'm in some Saturday Night live skit trying to copy the other competitors with posing oil dripping off me and smeared all over my suit (since I will have no help).

 

 

Today:

Great cardio session this AM, hit a wall on only the second interval and pushed thru....after that I think I could have run all day! What a rush!

 

coffee

 

30min interval training on incline treadmill

stretching

Meal 1-Banana protein shake w/oats banana

 

Today will be a feat in trying to fit everything in. I'm off to work, girls have a soccer game today, back home for weight training and then the girls have a dance to attend tonight. Since they are young, I get to chaparone. And on top of that I somehow ended up with a house full of 6 kids for the weekend from ages 9 (my youngest) to 16! I'm not sure whether to be flattered that I'm the responsible one, or offended, because they thought to ask me since I have no social life anyway!

 

Oh and at some point I need to run a mop and vacumn and polish the bathrooms, kitchen and appliances since I have an inspector coming to my house at 10AM on Sunday. I don't really NEED sleep....right?

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MEAL 2: tofu scramble

 

Afternoon:

Wide Grip Lat Pull Down warm up 2 sets 12 reps, 2 working sets 8 reps

alternated sets with below 30 sec max rest

Hammer Curls warm up 2 sets 12 reps, 2 working sets of 8 reps

Wide Grip Lat Pull Down Drop Weight sets to failure

Hammer Curls Drop Weight sets to NO failure

 

Seated Cable Rows warm up 1 set 12 reps, 2 working sets 8 reps

alternated sets with below 30 sec max rest

Lying Cable Curls - 1 -warm up set of 12 reps, 2 working sets of 6

Seated Cable Rows Drop Weight Sets to failure

Lying Cable Curls Drop Weight sets to failure

 

stretching

 

Meal 3-Choc Protein w/flax oil

 

Got workout in now off to chaperone dance.

 

Planned:

Meal 4 -(taking with me) Vanilla Protein Shake, banana

Meal 5-choc protein pudding

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pinched nerve? is back around my shoulder blade. Made working out a bit difficult even on my run. So I opted for legs today, hoping it'll work itself out before my next upper body workout.

 

coffee

AM:

cardio, 20 min intense interval training -really went all out like I should be doing every time. Felt really good (except the pinched nerve).

stretching

water

 

Meal 1- Banana Protein shake w/oats, banana

water

Weekly UV

 

Afternoon:

Each rep was Very controlled, 1 count up, two count down, concentrating on the muscle and form. 60sec rest inbetween each set except last 2 (6-12)

Leg Extensions 12x35, 10x50, 8x60, 6x75, 12x50

Barbell Squats -12x40

Lying Leg Curls 12x25, 10x30, 8x35, 5-1/2x37.5 -failure on last rep, 12xonly 25 (tried to go 30, but way to much pain, couldn't budge it)

Straight Leg Deads -12x50

Seated Calf Raises-12x15, 10x20, 8x25, 6x20, 12x20 (need to add weight next time, felt like I could of done more)

Standing Calf Raises -12clutching 25 plate

Decline Crunches -12x5, 10x15, 8x20, 6x25, 12x15 (need to add more weight next time)

Hanging Knee Raises 12

 

stretching

 

Totally exhausted after, not sure if it was the training this week, the stress of this week, or working outside in the cold and coming into a warm house....or the combination of everything.

 

Meal 2-Vanilla Protein Shake w/flax oil

 

Planned:

Meal 3-Lite Life Santa Fe "Chicken", baby spinach, water

Meal 4-Black Bean Chili w/Ground protein, onions, corn & green pepper, water

Meal 5-choc protein pudding w/sprinkle of walnuts

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Today is a rest day thank goodness, since I have had a migraine all day. You know the can't stand light please keep the room from spinning, pounding headache. Haven't suffered from them for years and now they are coming more frequently.

 

So the good news is I didn't miss a workout, since it's my rest day. The bad news is I have only been able to keep down some water and crackers.....thus not helping my body to repair from lifting.

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I got really dehydrated (lost 3 lbs in one day), and my tongue (I know sounds strange) had ridges on either side.

 

Anyway, I wanted to move my workouts to AM now, before work. I was reading how it is more beneficial when ever you work out (especially cardio but both cardio and weight lifting) on an empty stomach in the morning. So the plan it to get up, drink water and then workout.

 

Unfortunately I couldn't begin with today, because I am to dehydrated and have the "shakes", prob from low sugar. So, I'll train in the eve tonight and hope to get the AM session tomorrow.

 

Still weak as a kitten, forced food all day and forced a training session (if you can call it that).

 

water

coffee

Meal 1-Banana Protein Shake w/oats (didn't finish), banana

Meal 2-Lite Life "chicken, Spinach Salad w/celery, onions and fat free vinaigrette dressing (didn't finish either), water

Meal 3-Vanilla Protein Shake (drank 1/3)

 

Pitiful session as follows:

Barbell Bench Press: 12x40, 6x 50 -then lost everything...no warning total failure the bar came crashing down. Amazing how things happen in slow motion. All those years of training horses (jumpers) all I could think was duck and roll out of the way. Was able to push with one arm and get the heck out from under it (adrenaline rush). I've never had a failure on bench, so a bit shy now.

Luckily unhurt, I shook it off and continued with Dumbbell Bench Press 8x30, 6x40, 12 x30

Lat Pull Down 12x40, 10x50, 8x60, 6x70, 12x 50

Cable Rows 9x50 -darn arthritis to painful to ignore on 9, rested 5 sec and continued 3x50

Seated Dumbbell Shoulder Press (try not to laugh here) 12x8, 10x10, 8x15, 3.5 x 20 Failure, 12x8 Failure

Upright Cable Rows 12x 30

At this point I am reconsidering working out at ALL. But since I am already invested, I continued this pitiful day.

Barbell Curls 12x25, 10x25, 8x30 (Form suffering, decided to keep it at 30) 6x30, 25 x 6 Failure

Alternating Dumbbell Curls 10x 12 Failure

At this point I had almost nothing left to give

Tricep Push Downs 12 x20, 10x25, 8 x30, 6 x35, 10x25 failure

Dips x 5 failure -muscles totally toast

 

Very disappointed in my performance...or lack thereof. I think the dehydration was a major factor. Cardio tomorrow, so muscles get to rest a bit.

 

Meal 4-choc protein shake (drinking now)

Meal 5-tofu stir fry, water

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Hope today is a better day for you and drink more water!!

 

Keep on lifting!

 

Thank-you!

 

Yesterday:

I actually got up and did my 20 minute interval training on tread at 6AM. OK don't laugh this was a major feat for me since I am a bit of a night owl. Drank water just before cardio (since my body would have been without water for 7hrs while I slept). It was hard at first since I was still waking up but I finished strong.

Meal 1-Banana Protein Shake w/oats, orange, water

Meal 2-Tofu scramble, 1/2 banana, water

Meal 3- Amy's Burger, spinach salad w/onions, celery, and Fat Free Vin

Meal 4-Choc Protein Shake

Meal 5-tempeh stir fry w/kale, onions, & sweet red pepper, water

Meal 6-Choc Protein Pudding, sprinkle of walnuts

 

Today:

2 Days in a row, woohoo! OK up at 6AM again today (well after hitting snooze once).

 

water

Barbell Squats 12x40, 10x50, 8x60, 6x70, 12x50

Leg Extensions 6x60 Failure (was hoping for 12)

Dumbbell Lunges 12x8, 10x10, 8x15, 6x20, 6x10 (wanted 12 so finished with , 6x8

Straight Leg Dead lifts 12x50

Seated Calf Raises 12x20, 10x25, 8x30, 6x35, 12x25

Standing Calf Raises 12x25

Reverse Crunches 12, 10, 8, 6, 12

Decline Oblique Crunches 12 (each side)

stretching

water

 

Lifting was a bit harder since I had my nails done yesterday and the gentlemen doing them accidentally cut through my nail bed. He's been doing them for over 4 years, so this is a one time thing. But he was horrified. I didn't think the pain was that bad (high pain tolerance). However it woke me up last eve. And has made use difficult. If it looks like it is continuing to back up, get hot, etc, I'll have to punch back through the nail to treat it....better then losing the nail or worse. But really hoping I can use it tomorrow (typing is a treat too, and it's my mouse finger).

 

coffee

Meal 1-Vanilla Protein Shake w/oats, banana

 

Planned:

Meal 2-tofu scramble

Meal 3-Lite Life Santa Fe "chicken", spinach Salad w/celery, onions and Fat Free Vin

Meal 4-Choc Protein Shake

Meal 5-Baked Tofu, mixed veggies

Meal 6-Choc Protein Pudding w/sprinkle of cashews

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