Miss24k *Next Phase* Log

[Miss24k]

May 19th, 2005

7:00
1 scoops greens+

7:30
20 minutes morning cardio (steady-state on elliptical)

8:30
shake (30g protein, 1C skim milk, 1/2C strawberries)

10:45
2 rice cakes
almond butter
1 banana

1:15
whole wheat pita
1 can low sodium tuna, 1 tsp light mayo
a few slices of cucumber

3:45
3 oz of ground turkey
1/3C brown rice
1/2C broccoli

5:00 Back

3 sets of 8 combo row (80lbs)
3 sets of 8 cable row (60lbs)
3 sets of 8 single lat. pulldowns (55lbs)
3 sets of 8 db rows (25lbs)
20 minutes cardio on elliptical

6:30
shake (30g chocolate protein, 1C milk)

8:00
3oz ground turkey
salad

10:00
2 chocolate chip cookies

 

[Miss24k]

May 20th

7:00
1scoop greens +
1 cardio breeze

7:30
cardio (30 minutes HITT)

8:45
shake( 30g protein, 1/2C strawberries, 1C milk)

11:00
2 rice cakes
almond butter
1 apple

1:00
lean turkey wrap, lettuce, cucumber, a touch of mustard

 

[Sassy69]

That wrap sounds good. I'm still sort of catchign up on my sleep (or getting up early to spend time scrubbing off my protan) so I'm just continuign to pack my usual fare from the ginormous stock of frozen beans & ground buffalo / chicken that I have.

 

[Miss24k]

May 20th

7:00
1scoop greens +
1 cardio breeze

7:30
cardio (30 minutes HITT)

8:45
shake( 30g protein, 1/2C strawberries, 1C milk)

11:00
2 rice cakes
almond butter
1 apple

1:00
lean turkey wrap, lettuce, cucumber, a touch of mustard

3:45
3oz ground turkey
1/2C broccoli

5:00 Gym
Chest
3 sets of 8 bench press (75lbs)
3 sets of 8 Cable cross overs (35lbs each side)
3 sets of 8 incline DB press (25lbs each side)

Abs
3 sets of 30 decline bench crunches (25lb plate)
3 sets of 50 standing twists (30lbs)
3 sets of 25 bend over oblique crunches (15lbs)
3 sets of 50 crunches on ball

6:30
shake (30g protein, 1/2C strawberries, 1/2C milk)

8:00
3oz ground turkey, 1c broccoli

10:00
peanut butter

Sassy, yup the wrap was yummy , can you tell I'm avoiding chicken

*Note* goal may be put on hold for a few weeks, we'll see, things may have changed

 

[*Bunny*]

Abs
3 sets of 30 decline bench crunches (25lb plate)
3 sets of 50 standing twists (30lbs)
3 sets of 25 bend over oblique crunches (15lbs)
3 sets of 50 crunches on ball

Dang girl...

have a great weekend!

 

[The Shadow]

24 - what is you TUT for each reps on the sets of 8??

6?

 

[Miss24k]

lol Bunny

Oops forgot to put that in there but you are right Shadow

 

[jenscats5]

Abs
3 sets of 30 decline bench crunches (25lb plate)
3 sets of 50 standing twists (30lbs)
3 sets of 25 bend over oblique crunches (15lbs)
3 sets of 50 crunches on ball

Dang girl!!!! Whew!! You're my idol!!

 

[Miss24k]

you're so Jens

May 21st

10:00
1/2C oatmeal, 1/2C egg whites, 1/2C milk

11:00
1/2 protein bar (made them myself)

12:00 Legs
Super set
3 sets of 20 squats (75lbs)
3 sets of 25 box jumps

Super set
3 sets of 20 deadlifts (40lbs)
3 sets of 25 calf press raises (90lbs)

Giant set
3 sets of 40 Leg extensions(30lbs)
3 sets of 30 Leg curls (40lbs)
3 sets of 25 hip adductor (80 lbs)
3 sets of 20 each side bum exercise

30 minutes cardio (2 min rest @ 4.5, 30 sec run @ 10, 30 sec sprint @ 15)

2:00
protein shake, 1 apple

4:00
1 rice cake, 1 tsp peanut butter

5:30
3oz ground turkey
cucumber

8:00
shake (1/2C milk, 1tsp flaxseed oil, 30g protein)

10:00
protein bar

 

[The Shadow]

lol Bunny

Oops forgot to put that in there but you are right Shadow

SWEET!