Necia Back In Effect Log

[necia]

Fri 08/26

Supps - 2 Lipo-6

Meal 1: 8:45 am
3 egg whites
1 whole egg
1/2 cup NF Pineapple cottage cheese
1/2 cup of oats
1 grapefruit

Today the plan is to go the gym during lunch, work shoulders, and squeeze in some HIIT. I"m going to go afterwork and fit in another leg day (light weights) and perhaps some abs.

Supps - 2 Lipo-6

Shoulder/Biceps 12:40pm - 1:15 pm (all db's)
Seated Shoulder Press
12x15 12x15 15x10 15x10

Lateral Raise
10x10 then 8lbs held in both hands in Lateral Raise position for 15 secs
10x8 then 5lbs held in both hands in position for 30 secs
8x8 then 5lbs held as above
8x8 single side laterals
(Trying to increase my strength in my delts, and decided to try something suggested on another board. This is definitly a weak area for me, yet, I'm actually starting to see shoulder caps. Yay for me. As I type this, I think I can stand to work on triceps a lil more to round my arm out into something lookable) Moving right along............

Front Raises
8x12 8x10 8x10

Bent Over Laterals
5x12 5x10 5x10

Bicep Curls (standing alternating arms)
12x12 12x12 15x10 15x8

Hammer Curls
12x10 12x10

Concentration Curl
12x12 12x12

 

[necia]

Monday 08/29

Good morning everyone. This weekend I had a blast, and I'm going to pay for it too. I ate and drank too many of the wrong things. Anyway, over and done with, let's move on.

Meal 1: 9am-10am (still eating)
3 egg whites
1 egg yolk
1/2 cup 1% Pineapple cottage cheese
1/2 cup of oats

 

[necia]

Monday 08/29

Good morning everyone. This weekend I had a blast, and I'm going to pay for it too. I ate and drank too many of the wrong things. Anyway, over and done with, let's move on.

Meal 1: 9am-10am (still eating)
3 egg whites
1 egg yolk
1/2 cup 1% Pineapple cottage cheese
1/2 cup of oats
6oz cup of Chai tea

Meal 2: 1.45pm
Small Salad. Mixed baby greens w/cuke, red onions, boiled egg, dark turkey meat, splash of ranch dressing.

Meal 3: 4:15 pm
1/2 cup Of Crab Class Chunk Style Imitation Crab Meat

Meal 4: 8:30 pm
9 oz boneless/skinless broiled chicken breast marinated in Mojo sauce and seasoned with Ms. Dash, Sazon, and adobe. Yummy Yummy Yummy. Made brown rice but figured I had enough carbs for the day, and was too lazy to make spinach.

Meal 5: 11:15 pm
8 oz water, 1/2 of banana (my son was eating it and didn't want the rest, sigh), 1T of almond butter, 1 scoop of MHP Probolic Whey Powder.


No gym since Saturday.

Necia

 

[necia]

Tue August 30th

Meal 1: - 9:15 am
Whole Wheat wrap, 3 egg whites, red peppers, fresh mozarella.

Cardio Workout
Treadmill HIIT - 12:30 pm - 1:00 pm
Brisk Walk Warm-up
Incline 5.0 Speed 3.5 - 10 minutes
Sprint/Jog
Incline 5.0 Speed 4.5 - 30 seconds alternated with
Brisk Walk
Incline 5.0 Speed 3.5 - 1min 15 sec
10 cycles (took 20 minutes)

Distance Travelled - 1.77
Calories Burned - 378

Meal 2: 1:45 pm
Mixed Baby Green Salad with red onions, cukes, boiled egg, dark turkey meat, 4T Newman's Own Lighten Up Lf Sesame Ginger Dressing.

Meal 3: 4:45 pm

8 oz water
1.5 scoops of Rocky Road On

Meal 4: 7:30 pm
8 oz water
1.5 scoops of HDT Cappucino Whey

Meal 5: 10: 00 pm
4 oz chicken breast

 

[necia]

Wed 08/31

Meal 1: 8am
1 cup Kashi Go Lean Crunch
1 cup Skim Milk
3 egg whites
1 whole egg

Meal 2: 11:00 am
1/4 cup of Brown Rice
5 oz chicken breast

Meal 3: 2:30 pm
WW Wrap w/dark turkey meat, l&t, 1T honey mustard.

 

[*Bunny*]

Monday 08/29

Good morning everyone. This weekend I had a blast, and I'm going to pay for it too. I ate and drank too many of the wrong things. Anyway, over and done with, let's move on.

I am hoping to do this tonight with a huge mexican feast...& rita's...
wonder if I'll go through with it because I'm NOT going to eat around the things I like...and I may even have cake

WOO HOO!!!

 

[necia]

I am hoping to do this tonight with a huge mexican feast...& rita's...
wonder if I'll go through with it because I'm NOT going to eat around the things I like...and I may even have cake

WOO HOO!!!

You have a GREAT time Bunny. You deserve a lil play every now and then. You and Mr. B are look hawt.

Necia

 

[necia]

Sat 09/03

Hey everyone. Woke up about 9:30. Got myself together, and was ready to get my lift on by 10:15am.

Chest/Triceps/Abs - 10:15 am - 11:30 am

Flat Bench Press (wide grip)
40x15 40x10 50x10 50x10 55x8

Incline Bench Press (wide grip)
40x10 40x9 40x8

Pectoral Flye (machine)
45x12 60x10 60x5

Bench Press (Close Grip) felt awkward like a mofo
40x10 40x6

Tricep Pressdown (cable)
30x15 35x15 40x12 45x10 (full grip w/thumbs outward to cancel out bicep assistance)

Overhead Tricep Extension (both hands)
15x15
10x10 (single arm)
15x10(both)

Tricep Kickback
10x10 10x10

15 minute Ab class

Meal 1: 11:00 am (after chest/triceps before ab class)
8 oz skim milk
1.5 scoops of ON Whey

Meal 2: 1:45 PM
3 egg whites
1 whole egg including yolk
1/2 cup 1% Pineapple Cottage Cheese
1/2 cup of oats
1/2 banana

Meal 3: 5:30 PM
8 oz water
Ice
2 scoops of HDT Cappucino
1T Instant Chai Mix


7:30 PM - 2 oz Dark Rum, 6 oz of Diet Dr. Pepper

Meal 4: 10:30 PM
Stuffed Chicken Breast. Baked and Stuffed with Brocolli, Brown Rice, and FF cheddar cheese.

Note to self: Try to tighten up eating schedule. Move meals closer together, so an extra meal or two can get squeezed in there.

Necia

 

[necia]

Sun 09/04

Back Workout 10:50 am - 11:25 am

B/O BB Rows (shoulder width grip)
40x15 40x15 45x12 50x10 55x8

DB Pullover
15x12 20x10 25x8

Cable Lat Pull To Chest
45x12 45x12 45x12

Cable Lat Pull Down
50x12 60x10 70x8

One Arm Rows
10x12 12x10 15x8

Hyper Extension
2 sets of 12

Cardio 11:25 am - 12:00 pm
The Row Level 7 10 min

Elliptical Cross Trainer
Level 9 Course 3 (Glutes & Quads) 20 min steady state
1.90 miles travelled

Calories burned: 450

Meal 1: 12:05 pm

8 oz skim milk
2 scoops of HDT Cappucino Whey

Meal 2: 3:35 PM
3 egg whites
1 whole egg
1/2 banana
1/2 1% Pineapple cottage cheese
1/2 cup oats
1 packet splenda

Meal 3: 6:30 Pm
8 oz Water
1.5 Scoops Rocky Road ON Whey

Meal 4: 9:05 Pm
7.2 oz pan seared chicken breast
1/2 cup brown rice
2 Newman's Own Ginger Snap Cookies

 

[*Bunny*]

Note to self: Try to tighten up eating schedule. Move meals closer together, so an extra meal or two can get squeezed in there.

Necia

It's only been 5 days ... but have any luck with adjusting your meals ^ ?