STIX 2012 Journal and cartoons
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- precision female
- Rabbit
- Posts: 175
- Age: 40
- Joined: Wed Sep 14, 2011 1:43 am
- Location: Nelson, BC
Re: STIX 2012 Journal and cartoons
Jan 12
130lbs
Food
L glutamine 2 creatines
protein shake 32g
sunflower seeds 18g
bagel 17g
4 bananas
yam fries
quinoa salad 10g
2nd shake 32g
almonds 10g
Total protein 119g
Gym:
1 hr 50 minutes split (legs)
Squats - 20@105lbs, 15@125lbs, 5@145lbs
Lunges - 15@85lbs, 12@95lbs, 10@ 105lbs
Leg Press 20@ 230lbs, 15@270lbs, 8@360lbs
Leg extension - 8@120lbs,7@120lbs, 5@120lbs
Leg curl - 10@ 100lbs, 8@105lbs, 6@105lbs
Aductor - 15@150lbs,12@160lbs,8@175lbs
Abductor - 15@270lbs,12@280lbs,10@300lbs then 2 descending sets
Deadlift - 20@70lbs, 15@100lbs, 15@100lbs
Back extension - 15@45lbs x 3
130lbs
Food
L glutamine 2 creatines
protein shake 32g
sunflower seeds 18g
bagel 17g
4 bananas
yam fries
quinoa salad 10g
2nd shake 32g
almonds 10g
Total protein 119g
Gym:
1 hr 50 minutes split (legs)
Squats - 20@105lbs, 15@125lbs, 5@145lbs
Lunges - 15@85lbs, 12@95lbs, 10@ 105lbs
Leg Press 20@ 230lbs, 15@270lbs, 8@360lbs
Leg extension - 8@120lbs,7@120lbs, 5@120lbs
Leg curl - 10@ 100lbs, 8@105lbs, 6@105lbs
Aductor - 15@150lbs,12@160lbs,8@175lbs
Abductor - 15@270lbs,12@280lbs,10@300lbs then 2 descending sets
Deadlift - 20@70lbs, 15@100lbs, 15@100lbs
Back extension - 15@45lbs x 3
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth
Find me on facebook: Deborah Nasmyth
- precision female
- Rabbit
- Posts: 175
- Age: 40
- Joined: Wed Sep 14, 2011 1:43 am
- Location: Nelson, BC
Re: STIX 2012 Journal and cartoons
Jan 13
130.5lbs
Food
L glutamine and 3 creatines
Protein shake 32g
nuts 20g
1 cup soy milk 7g
bagel and pretend cheese 17g
banana
juice
protein shake 35g
bake beans 20g
Total protein 131g
Gym
1 hr 45 min split back and chest
Chest press - 15@ 45lbs, 20@ 35lbs, 15@ 65lbs, 15@ 65lbs, 6 + 3 @ 75lbs
Pec Fly - 10+10@ 25lbs, 9@35lbs, 6@40lbs, 2 + 4 @ 45lbs
Incline Chest press -10 @ 35lbs,9@65lbs, 4@ 65lbs
Dumbell Fly - 10@15lbs/ea, 10@15lbs ea
Chest cable pulley - 10@ 10lbs/ea, 10@10lbs/ea, 10@ 10lbs/ea
Chin ups - 6 +6+5+10 zero weight
Lat pulldown - 10@100lbs,6@115lbs,4@115lbs
Cable cross pulley - 15@7.5lbs/ea, 15@7,5lbs/ea, 15@10lbs/ea
1 arm Dumbbell row - 10@45lbs/ea,10@50lbs/ea, 10@50lbs/ea
Seated row - 8@110lbs, 8@110lbs, 10@ 110lbs
Bent over Row - 15@ 65lbs, 12@85lbs, 10@85lbs, 15@65lbs
130.5lbs
Food
L glutamine and 3 creatines
Protein shake 32g
nuts 20g
1 cup soy milk 7g
bagel and pretend cheese 17g
banana
juice
protein shake 35g
bake beans 20g
Total protein 131g
Gym
1 hr 45 min split back and chest
Chest press - 15@ 45lbs, 20@ 35lbs, 15@ 65lbs, 15@ 65lbs, 6 + 3 @ 75lbs
Pec Fly - 10+10@ 25lbs, 9@35lbs, 6@40lbs, 2 + 4 @ 45lbs
Incline Chest press -10 @ 35lbs,9@65lbs, 4@ 65lbs
Dumbell Fly - 10@15lbs/ea, 10@15lbs ea
Chest cable pulley - 10@ 10lbs/ea, 10@10lbs/ea, 10@ 10lbs/ea
Chin ups - 6 +6+5+10 zero weight
Lat pulldown - 10@100lbs,6@115lbs,4@115lbs
Cable cross pulley - 15@7.5lbs/ea, 15@7,5lbs/ea, 15@10lbs/ea
1 arm Dumbbell row - 10@45lbs/ea,10@50lbs/ea, 10@50lbs/ea
Seated row - 8@110lbs, 8@110lbs, 10@ 110lbs
Bent over Row - 15@ 65lbs, 12@85lbs, 10@85lbs, 15@65lbs
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth
Find me on facebook: Deborah Nasmyth
- precision female
- Rabbit
- Posts: 175
- Age: 40
- Joined: Wed Sep 14, 2011 1:43 am
- Location: Nelson, BC
Re: STIX 2012 Journal and cartoons
Jan 14
131.5lbs
Food
3 creatines and L glutamine
protein shake 25g
nuts 6g
soy milk 4g
bagel 17g
bagel again 17g
2nd protein shake 35g
tofurky slices 15g
1/3 brick tofu and rice 17
Total protein 136g
Gym
1hr15 mins forearms/calves ...really sore from the last 2 workouts so really a rest day.
Calf press - 30@ 270lbs, 25@ 360lbs, 25@360lbs, 20@450lbs, 20@ 450lbs, 30@ 270lbs
Seated calf raise - 20@ 55kg, 12@70kg, 8@70kg, 20@55kg, 40 standing each leg @ zero weight
Wrist curl - 30@70lbs, 15@90lbs, 10@90lbs
Wrist reverse curl - 20@ 30lbs, 20@35lbs, 12@40lbs, 12@40lbs, 40@ 20lbs
15 minutes cardio on elliptical with intervals
Competition prep
30 minutes posing
131.5lbs
Food
3 creatines and L glutamine
protein shake 25g
nuts 6g
soy milk 4g
bagel 17g
bagel again 17g
2nd protein shake 35g
tofurky slices 15g
1/3 brick tofu and rice 17
Total protein 136g
Gym
1hr15 mins forearms/calves ...really sore from the last 2 workouts so really a rest day.
Calf press - 30@ 270lbs, 25@ 360lbs, 25@360lbs, 20@450lbs, 20@ 450lbs, 30@ 270lbs
Seated calf raise - 20@ 55kg, 12@70kg, 8@70kg, 20@55kg, 40 standing each leg @ zero weight
Wrist curl - 30@70lbs, 15@90lbs, 10@90lbs
Wrist reverse curl - 20@ 30lbs, 20@35lbs, 12@40lbs, 12@40lbs, 40@ 20lbs
15 minutes cardio on elliptical with intervals
Competition prep
30 minutes posing
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth
Find me on facebook: Deborah Nasmyth
Re: STIX 2012 Journal and cartoons
Any green veggies? Broccoli is what most people at least do. And if broccoli isn't your favorite, then spinach at least? Plus I do not see a raw food source for Vitamin C in your diet (which will also allow your body to input iron from your diet). Important to keep your immune system up and running.
Just an observation.
Just an observation.
- precision female
- Rabbit
- Posts: 175
- Age: 40
- Joined: Wed Sep 14, 2011 1:43 am
- Location: Nelson, BC
Re: STIX 2012 Journal and cartoons
I don't eat greens...don't like them...I grow vegetables in my garden but I let them rot out there. I don't keep track of vitamins... counting on the vega whole food powder as a vitamin source.
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth
Find me on facebook: Deborah Nasmyth
- precision female
- Rabbit
- Posts: 175
- Age: 40
- Joined: Wed Sep 14, 2011 1:43 am
- Location: Nelson, BC
Re: STIX 2012 Journal and cartoons
Jan 15
131lbs
Food:
L glutamine and 2 creatines
nuts 30g
tofu and rice 16g
2 bananas
1 cup soy milk 7g
kale and yam salad
salad and tofu dinner 18g
protein shake 27g
soy milk and tofurky 10g
2nd protein shake 20g
Total protein 128g
Gym
1 hr 50 min split bi/tri/abs
5 minute row warm up
Bi cable curl 15@ 1`7.5lbs/ea, 10@ 22lbs/ea, 7 @ 25lbs/ea 1 descending set
Bi dumbell curl - 9@25lbs, 8@ 25lbs+10@15lbs,8@25lbs+8@10lbs
Reverse Bi curl - 20@ 30lbs, 10@40lbs, 10@40lbs
Tri Extension dumbells - 15@10kg/ea+10@7.5kg/ea x 3
Tri cable pull down - 15@ 13kg, 13@14kg,4@16kg and 2 descending sets
Tri EZ curl on back - 10@ 30lbs x 3
cable ab crunch - 15@ 57lbs, 15@ 57lbs,12@ 67lbs
Ab crunch - 15@ 95lbs, 6@ 105lbs, 10@ 100lbs and 2 descending sets
Sit ups - 25 @ 25lbs, leg ups 20
Competition prep
30 minutes posing
131lbs
Food:
L glutamine and 2 creatines
nuts 30g
tofu and rice 16g
2 bananas
1 cup soy milk 7g
kale and yam salad
salad and tofu dinner 18g
protein shake 27g
soy milk and tofurky 10g
2nd protein shake 20g
Total protein 128g
Gym
1 hr 50 min split bi/tri/abs
5 minute row warm up
Bi cable curl 15@ 1`7.5lbs/ea, 10@ 22lbs/ea, 7 @ 25lbs/ea 1 descending set
Bi dumbell curl - 9@25lbs, 8@ 25lbs+10@15lbs,8@25lbs+8@10lbs
Reverse Bi curl - 20@ 30lbs, 10@40lbs, 10@40lbs
Tri Extension dumbells - 15@10kg/ea+10@7.5kg/ea x 3
Tri cable pull down - 15@ 13kg, 13@14kg,4@16kg and 2 descending sets
Tri EZ curl on back - 10@ 30lbs x 3
cable ab crunch - 15@ 57lbs, 15@ 57lbs,12@ 67lbs
Ab crunch - 15@ 95lbs, 6@ 105lbs, 10@ 100lbs and 2 descending sets
Sit ups - 25 @ 25lbs, leg ups 20
Competition prep
30 minutes posing
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth
Find me on facebook: Deborah Nasmyth
- precision female
- Rabbit
- Posts: 175
- Age: 40
- Joined: Wed Sep 14, 2011 1:43 am
- Location: Nelson, BC
Re: STIX 2012 Journal and cartoons
Jan 16
129.5lbs
Food:
L glutamine and 2 creatines
protein shake 25g
4 bananas
2nd shake 34g
tofu and rice 6g
bagel and tofutti 16g
nuts 13g
tofurky slices 15g
3rd shake 25g
triscits and jam 3g
vegan gummi bear candies
Total protein 137g
Gym
1 hr 15mins shoulders
shoulder cable - 15@ 2kg/ea, 12@3kg/ea, 15@ 2kg/ea, 10@3kg/ea, 12@2kg/ea
shoulder press - 10@ 100lbs, 7@ 110lbs, 6@ 120lbs and 2 descending sets
Front barbell raise - 20@ 35lbs, 12@55lbs, 10@55lbs, 5@65lbs
Shrugs - 20@ 105lbs, 10@ 155lbs, 12@155lbs, 15@125lbs, 12@125lbs
Side dumbbell raises - 6+10kg/ea + 6@ 7.5kg/ea + 10@ 5kg/ea x 3
129.5lbs
Food:
L glutamine and 2 creatines
protein shake 25g
4 bananas
2nd shake 34g
tofu and rice 6g
bagel and tofutti 16g
nuts 13g
tofurky slices 15g
3rd shake 25g
triscits and jam 3g
vegan gummi bear candies
Total protein 137g
Gym
1 hr 15mins shoulders
shoulder cable - 15@ 2kg/ea, 12@3kg/ea, 15@ 2kg/ea, 10@3kg/ea, 12@2kg/ea
shoulder press - 10@ 100lbs, 7@ 110lbs, 6@ 120lbs and 2 descending sets
Front barbell raise - 20@ 35lbs, 12@55lbs, 10@55lbs, 5@65lbs
Shrugs - 20@ 105lbs, 10@ 155lbs, 12@155lbs, 15@125lbs, 12@125lbs
Side dumbbell raises - 6+10kg/ea + 6@ 7.5kg/ea + 10@ 5kg/ea x 3
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth
Find me on facebook: Deborah Nasmyth
- precision female
- Rabbit
- Posts: 175
- Age: 40
- Joined: Wed Sep 14, 2011 1:43 am
- Location: Nelson, BC
Re: STIX 2012 Journal and cartoons
Jan 17
130lbs
Food
3 creatines and L glutamine
almonds 6g
protein shake 25g
3 bananas
quinoa salad 10g
nuts 15g
bagel 17g
2nd bagel 17g
2nd protein shake 25g
2 cups orange juice
can of bake beans 20g
total protein 135g
Gym
2hrs split quads/hams/glutes
Squats - 40@ 35lbs, 20@ 105lbs, 15@125lbs, 8@155lbs, 4 @ 155lbs fail
Leg press - 15@ 270lbs, 15@270lbs, 10@320lbs, 5@320lbs fail
Deadlift - 20@ 90lbs, 15@110lbs, 15@110lbs
Lunges - 15@ 85lbs, 10@ 105lbs, 10@ 105lbs
Back extension - 15@ 45lbs, 15@ 45lbs, 20@45lbs
Adductor - 15@265lbs, 12@280lbs, 8@300lbs + some forced reps
Abductor - 10@ 155lbs, 8@170lbs, 6@ 185lbs + some forced reps
Leg extension - 10@ 120lbs, 10@120lbs, 8@ 130lbs
Leg curl - 12@100lbs, 8@ 100lbs, 5 @ 115lbs
130lbs
Food
3 creatines and L glutamine
almonds 6g
protein shake 25g
3 bananas
quinoa salad 10g
nuts 15g
bagel 17g
2nd bagel 17g
2nd protein shake 25g
2 cups orange juice
can of bake beans 20g
total protein 135g
Gym
2hrs split quads/hams/glutes
Squats - 40@ 35lbs, 20@ 105lbs, 15@125lbs, 8@155lbs, 4 @ 155lbs fail
Leg press - 15@ 270lbs, 15@270lbs, 10@320lbs, 5@320lbs fail
Deadlift - 20@ 90lbs, 15@110lbs, 15@110lbs
Lunges - 15@ 85lbs, 10@ 105lbs, 10@ 105lbs
Back extension - 15@ 45lbs, 15@ 45lbs, 20@45lbs
Adductor - 15@265lbs, 12@280lbs, 8@300lbs + some forced reps
Abductor - 10@ 155lbs, 8@170lbs, 6@ 185lbs + some forced reps
Leg extension - 10@ 120lbs, 10@120lbs, 8@ 130lbs
Leg curl - 12@100lbs, 8@ 100lbs, 5 @ 115lbs
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth
Find me on facebook: Deborah Nasmyth
- precision female
- Rabbit
- Posts: 175
- Age: 40
- Joined: Wed Sep 14, 2011 1:43 am
- Location: Nelson, BC
Re: STIX 2012 Journal and cartoons
Jan 18
132 lbs
Food
2 creatines and L glutamine
protein shake 32g
bagel 17g
2 bananas
2nd bagel 17g
quinoa salad 10g
2nd protein shake 38g
1/2 cup soy milk 4g
can of bake beans 20g
Total protein 138g
Gym
1 hr chest
Pec Fly - 30@ 20lbs, 15@30lbs, 10@40lbs, 5@50lbs
Cable Chest - 15@10lbs/ea, 15@ 12lbs/ea, 11@15lbs/ea
Seated chest press - 15@90lbs, 15@100lbs, 8@110lbs
Barbell flat chest press - 20@45lbs, 10@65lbs, 9@65lbs
Decline chest press - 15@ 45lbs, 15@65lbs, 15@65lbs
Incline chest press - 10@65lbs, 5@65lbs, 5@65lbs
132 lbs
Food
2 creatines and L glutamine
protein shake 32g
bagel 17g
2 bananas
2nd bagel 17g
quinoa salad 10g
2nd protein shake 38g
1/2 cup soy milk 4g
can of bake beans 20g
Total protein 138g
Gym
1 hr chest
Pec Fly - 30@ 20lbs, 15@30lbs, 10@40lbs, 5@50lbs
Cable Chest - 15@10lbs/ea, 15@ 12lbs/ea, 11@15lbs/ea
Seated chest press - 15@90lbs, 15@100lbs, 8@110lbs
Barbell flat chest press - 20@45lbs, 10@65lbs, 9@65lbs
Decline chest press - 15@ 45lbs, 15@65lbs, 15@65lbs
Incline chest press - 10@65lbs, 5@65lbs, 5@65lbs
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth
Find me on facebook: Deborah Nasmyth
Re: STIX 2012 Journal and cartoons
precision female wrote:kale and yam salad
salad and tofu dinner 18g
So I posted for more greens, and I saw this the next post (right after the post about how you do not like greens). But I don't see anything green at all after that post. Doesn't have to be green leafy kale or salad lettuce. How about green beans? my favorite is green sugar snap peas (raw out of the bag - crunch!). Most fitness people like broccoli too (though not to many people like this veggie - stinky).
Though I remember when all I did was beans and grains for awhile, but I also took wheatgrass tablets to get my 'greens' in. A tablet is fast and easy, and doesn't taste all that much. There are other 'green' tablets out there to take also: barley grass, spirulina, chlorella, etc. Maybe you can invest some time and effort into looking at what your grocery store has as far as these 'greens' go. Of course Fresh is best, but these are better than nothing is what I thought when I took the wheatgrass tablets.
- precision female
- Rabbit
- Posts: 175
- Age: 40
- Joined: Wed Sep 14, 2011 1:43 am
- Location: Nelson, BC
Re: STIX 2012 Journal and cartoons
ya I tried greens for that day...didn't like them. The quinoa salad has bits of green in it, green edamame beans. All my salads are store bought. I don't cook. I have all the vitamins covered in the vega wholefood meal powder and the 4 other protein powders I use. I hate to add more pills to my diet because I already feel ridiculous popping glutamine and creatine pills all day... if I felt like I was suffering without the greens I'd do something more...but my health is 100%.
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth
Find me on facebook: Deborah Nasmyth
- precision female
- Rabbit
- Posts: 175
- Age: 40
- Joined: Wed Sep 14, 2011 1:43 am
- Location: Nelson, BC
Re: STIX 2012 Journal and cartoons
Jan 19
133.5 lbs
Food
3 creatines and L glutamine
protein shake 30g
nuts at work 20g
quinoa salad 10g
triscits and tofutti 4g
2nd shake 30g
orange juice
tofurky slices 15g
can of bake beans 20g
almonds 9g
Total protein 138g
Gym
2 hrs 30 minutes in 3 splits - forearms, back, biceps, calves
Chin ups - 13 regular grip, 6 wide grip, 6 wide grip, 6@ 10 lbs, 3 @20lbs
Lat pulldown - 10@ 115lbs, 10@115lbs, 5 + 5 @ 115lbs
Cross pulley - 15@ 5lb/ea, 15@ 7.5 lbs/ea, 10@ 10lbs/ea, 7@ 12.5lbs/ea
1 arm dumbbell row - 10@ 50lbs/ea, 6@ 55lbs/ea, 8@ 55lbs/ea
Seated row - 10@ 110 lbs, 8@ 120 lbs, 6@130lbs, 8@ 110lbs
Bent over row - 20@ 65lbs, 15@ 85lbs, 8 @ 95lbs, 8@95lbs
Seated calf raises - 20@ 55kg, 15@ 65kg, 10@ 75kg, 10@75kg and 1 descending set
Bi cable - 15@ 12kg, 10@ 13kg, 6@ 14kg, 5@ 14kg
Bi dumbbell curl - 8@25lbs+5@20lbs/ea, 4@25lbs + 4@ 20lbs/ea, 4@ 25lbs + 4 @ 20lbs/ea
Calf press - 20@ 470lbs, 15@ 570lbs, 15@ 570lbs, 10@ 570ls
Reverse Bi barbell curl - 10 + 9 + 6 + 6 @ 40ls
Wrist curl - 15@ 90lbs x 4
Reverse wrist curl - 20@ 30lbs x 4
133.5 lbs
Food
3 creatines and L glutamine
protein shake 30g
nuts at work 20g
quinoa salad 10g
triscits and tofutti 4g
2nd shake 30g
orange juice
tofurky slices 15g
can of bake beans 20g
almonds 9g
Total protein 138g
Gym
2 hrs 30 minutes in 3 splits - forearms, back, biceps, calves
Chin ups - 13 regular grip, 6 wide grip, 6 wide grip, 6@ 10 lbs, 3 @20lbs
Lat pulldown - 10@ 115lbs, 10@115lbs, 5 + 5 @ 115lbs
Cross pulley - 15@ 5lb/ea, 15@ 7.5 lbs/ea, 10@ 10lbs/ea, 7@ 12.5lbs/ea
1 arm dumbbell row - 10@ 50lbs/ea, 6@ 55lbs/ea, 8@ 55lbs/ea
Seated row - 10@ 110 lbs, 8@ 120 lbs, 6@130lbs, 8@ 110lbs
Bent over row - 20@ 65lbs, 15@ 85lbs, 8 @ 95lbs, 8@95lbs
Seated calf raises - 20@ 55kg, 15@ 65kg, 10@ 75kg, 10@75kg and 1 descending set
Bi cable - 15@ 12kg, 10@ 13kg, 6@ 14kg, 5@ 14kg
Bi dumbbell curl - 8@25lbs+5@20lbs/ea, 4@25lbs + 4@ 20lbs/ea, 4@ 25lbs + 4 @ 20lbs/ea
Calf press - 20@ 470lbs, 15@ 570lbs, 15@ 570lbs, 10@ 570ls
Reverse Bi barbell curl - 10 + 9 + 6 + 6 @ 40ls
Wrist curl - 15@ 90lbs x 4
Reverse wrist curl - 20@ 30lbs x 4
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth
Find me on facebook: Deborah Nasmyth
- precision female
- Rabbit
- Posts: 175
- Age: 40
- Joined: Wed Sep 14, 2011 1:43 am
- Location: Nelson, BC
Re: STIX 2012 Journal and cartoons
Jan 20th
132.5lbs
Food
2 creatines and L glutamine
protein shake 26g
bagel 17g
tofurky slices 25g
nuts at work 12g
orange juice
2nd protein shake 27g
tofu and noodles 30g
Total protein 137g
Gym
1hr 15min Abs
Ab cable Crunch 15@ 52lbs, 15@ 57lbs,15@62lbs, 12@ 67lbs
Sit ups - 25@ 25lbs x 3
Ab Crunch - 12@95lbs, 9@ 100lbs, 6@ 100lbs
Leg ups - 25 x 3
Hanging Leg raises - 12 x 3
132.5lbs
Food
2 creatines and L glutamine
protein shake 26g
bagel 17g
tofurky slices 25g
nuts at work 12g
orange juice
2nd protein shake 27g
tofu and noodles 30g
Total protein 137g
Gym
1hr 15min Abs
Ab cable Crunch 15@ 52lbs, 15@ 57lbs,15@62lbs, 12@ 67lbs
Sit ups - 25@ 25lbs x 3
Ab Crunch - 12@95lbs, 9@ 100lbs, 6@ 100lbs
Leg ups - 25 x 3
Hanging Leg raises - 12 x 3
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth
Find me on facebook: Deborah Nasmyth
- precision female
- Rabbit
- Posts: 175
- Age: 40
- Joined: Wed Sep 14, 2011 1:43 am
- Location: Nelson, BC
Re: STIX 2012 Journal and cartoons
Jan 21st
133 lbs
Food
2 creatines
protein shake 25g
tofu and noodles 30g
bagel and hummus 18g
2nd shake 31g
barley and mushroom soup 9g
nuts at work 2g
almonds 17g
Total Protein 132g
Gym
30 minutes Triceps...today is a rest day really
cable pull down 15@ 13kg, 12@ 14kg, 7 @ 15kg and 3 drop sets
Tri dumbell extension - 15@10kg/ea + 10@ 7.5kg/ea x 3
Tri EZ curl on back - 10@ 20lbs, 12@ 20lbs, 9 @ 25lbs
133 lbs
Food
2 creatines
protein shake 25g
tofu and noodles 30g
bagel and hummus 18g
2nd shake 31g
barley and mushroom soup 9g
nuts at work 2g
almonds 17g
Total Protein 132g
Gym
30 minutes Triceps...today is a rest day really
cable pull down 15@ 13kg, 12@ 14kg, 7 @ 15kg and 3 drop sets
Tri dumbell extension - 15@10kg/ea + 10@ 7.5kg/ea x 3
Tri EZ curl on back - 10@ 20lbs, 12@ 20lbs, 9 @ 25lbs
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth
Find me on facebook: Deborah Nasmyth
- precision female
- Rabbit
- Posts: 175
- Age: 40
- Joined: Wed Sep 14, 2011 1:43 am
- Location: Nelson, BC
Re: STIX 2012 Journal and cartoons
Jan 22nd
313 lbs
Food
L glutamine and 1 creatine
protein shake 25g
tofu brick and broccoli 45g
2nd shake 35g
3rd shake 27g
vegetable fried rice
Total protein 132g
Gym
1.5 hr shoulders
5 minute row warm up
shrugs - 20@ 105lbs, 12@ 155lbs, 6@ 175lbs, 15@ 125lbs
Front barbell raise 15@ 55lbs, 9@ 65lbs, 8@65lbs
Side dumbbel raises - 6@10kg/ea+6@7.5kg/ea+6@5kg/ea x 3
Shoulder press - 12@100lbs, 8@ 120lbs, 4@130lbs
Cable shoulder pull - 12@ 5lbs/ea, 12@7.5lbs/ea, 12@7.5lbs/ea
Front dumbell raises - 10@ 4kg/ea, 15@ 5kg/ea, 15@5kg/ea
Competition prep
2 - 3 hours researching cutting diets
15 minutes photo shoot of my poses
313 lbs
Food
L glutamine and 1 creatine
protein shake 25g
tofu brick and broccoli 45g
2nd shake 35g
3rd shake 27g
vegetable fried rice
Total protein 132g
Gym
1.5 hr shoulders
5 minute row warm up
shrugs - 20@ 105lbs, 12@ 155lbs, 6@ 175lbs, 15@ 125lbs
Front barbell raise 15@ 55lbs, 9@ 65lbs, 8@65lbs
Side dumbbel raises - 6@10kg/ea+6@7.5kg/ea+6@5kg/ea x 3
Shoulder press - 12@100lbs, 8@ 120lbs, 4@130lbs
Cable shoulder pull - 12@ 5lbs/ea, 12@7.5lbs/ea, 12@7.5lbs/ea
Front dumbell raises - 10@ 4kg/ea, 15@ 5kg/ea, 15@5kg/ea
Competition prep
2 - 3 hours researching cutting diets
15 minutes photo shoot of my poses
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth
Find me on facebook: Deborah Nasmyth
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