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Necia Back In Effect Log
- Thread starter necia
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necia
New member
Good morning everyone. It's bright and early, and I can't believe I'm up. About to swallow my fat burners, grab a quick meal, and head out to the gym. Today I'm going to work back and abs, and to make sure I do abs, I'm gonna do those first. Will post up when I get back:
8:45 am - 2 Lipo-6
Meal 1: 9:00 am
3 egg whites
1 egg yolk
1/2 cup 1% Pineapple Cottage Cheese
1/2 cup of oats
Workout 10:15am - 11:15 am
Cardio Warmup - 15 minute elliptical Aerobic mode not sure of which level but resistance increased as target heart rate was reached. 1.83 miles travelled.
Back/Ab Workout
Bent over Barbell Row 40x12 40x12 40x12 40x10 40x12 (includes 2 warmup sets)
One Arm Row 15x12 20x10 15x12
Lat Pulldown 40x12 50x10 60x8
Ab Roller Weight Machine 30x15 35x15 40x15 40x15
Power Crunch (no plates added) - 3 sets of 12 reps
Oblique Crunch w/12lb weight on stomach - 1 set of 12 each side
Leg Raises (both legs) 10 reps
Side leg raise twist(both legs) 10 reps each side
Leg Scissors 10 each leg
Basic Crunch 20 reps
799 calories burned.
Meal 2: 11:25 am
8 oz water
1.5 scoops of Syntrax Nectar
Meal 3: 1:45 PM
1.5 cups of skim milk
2t of loose black flavored tea (cream/vanilla flavored)
2t sugar (all out of splenda)
5.4 oz Baked Tilapia
3 Brocolli Spears
3/4 cup of Kasha Buckwheat
Calories: 1010
Pro: 51% Carbs: 36% Fat: 13%
I don't know how acccurate this is, as I'm having a really hard time finding the nutritional content for Tilapia. I logged as Baked Fish on Fitday NS to type.
Necia
8:45 am - 2 Lipo-6
Meal 1: 9:00 am
3 egg whites
1 egg yolk
1/2 cup 1% Pineapple Cottage Cheese
1/2 cup of oats
Workout 10:15am - 11:15 am
Cardio Warmup - 15 minute elliptical Aerobic mode not sure of which level but resistance increased as target heart rate was reached. 1.83 miles travelled.
Back/Ab Workout
Bent over Barbell Row 40x12 40x12 40x12 40x10 40x12 (includes 2 warmup sets)
One Arm Row 15x12 20x10 15x12
Lat Pulldown 40x12 50x10 60x8
Ab Roller Weight Machine 30x15 35x15 40x15 40x15
Power Crunch (no plates added) - 3 sets of 12 reps
Oblique Crunch w/12lb weight on stomach - 1 set of 12 each side
Leg Raises (both legs) 10 reps
Side leg raise twist(both legs) 10 reps each side
Leg Scissors 10 each leg
Basic Crunch 20 reps
799 calories burned.
Meal 2: 11:25 am
8 oz water
1.5 scoops of Syntrax Nectar
Meal 3: 1:45 PM
1.5 cups of skim milk
2t of loose black flavored tea (cream/vanilla flavored)
2t sugar (all out of splenda)
5.4 oz Baked Tilapia
3 Brocolli Spears
3/4 cup of Kasha Buckwheat
Calories: 1010
Pro: 51% Carbs: 36% Fat: 13%
I don't know how acccurate this is, as I'm having a really hard time finding the nutritional content for Tilapia. I logged as Baked Fish on Fitday NS to type.
Necia
Last edited:
J
jenscats5
Guest
Good afternoony!!
1) How do you like the new gym so far??
2) What flavor of Syntrax Nectar do you use & how's it taste??
1) How do you like the new gym so far??
2) What flavor of Syntrax Nectar do you use & how's it taste??
necia
New member
jenscats5 said:
I love the new gym. The in house trainer is so helpful and told me I could sign up for him every day if I want. hahahhahahaha. He was really impressed when I came back today, and came to check my form in the weight room. He wants me to come in tomorrow and work chest. We'll see. My schedule may only allow me to get to the gym in NYC. Gonna check with my husband to see what his evening schedule looks like, maybe I can get in a weight workout then, even though that gym seems to be most crowded then.
Re: Syntrax Nectar - Caribbean cooler rocks. It's like a pina colada. I currently have the apple ectasy, and I really don't care for it. It's not quite apple juice, but more a bootleg apple tini. When I finish this tub I won't rebuy this one. The caribbean cooler I had no problem drinking everyday, but the apple, I gotta take breaks from it. Lol.
Necia
necia
New member
Monday August 8th
Supps: 2 Lipo-6
Meal 1: 1/2 whole wheat wrap, egg whites, jalapeno peppers, .5 oz mozarella cheese
Meal 2: Pizza (cheat meal, but I'm really starting to consider Meal 1 as half a cheat)
Meal 3: 8 oz skim milk, chocolate chai instant tea, 1/2 of peach, 1 bite of chocolate chip cookie.
Workout: Chest/Biceps
8:35 pm - 9:05 pm
Flat Bench Press (wide grip)
40x12 40x12 40x10 40x10 40x8 (includes 2 warmup sets)
Incline Bench Press (wide grip)
40x12 40x8 40x8
Flat Bench DB Flye
15x10 15x10
Incline DB Flye
15x10 15x8
Bicep Curl on Incline Bench
8x12 8x12 8x12 8x10 8x10 (included 2 warmup sets)
Comments: Weights chosen here was a joke, as I could've went a tad heavier, but my adjustable db's had me nervous from the previous Flyes. Way too lose for my comfort.
Concentration Curl
8x12 8x12
No cardio today. Feeling a nice pump in my arms, I'm a little shocked. Must be from the presses.
Meal 4: 9:45 pm
5.4 oz Tilapia
1/2 cup of Spinach (tenative, cause if I feel I'm still hungry I'm going to go eat more of this)
Not sure if I will have time for a shake, but we'll see, as my goals for tomorrow are:
Wake up at 6:15 am, head out of door by 7:00 am, and reach gym by 7:30 am. Would really love to sneak in a HIIT session on the Elliptical. The plan is to work legs tomorrow evening at the NJ gym right after work. My time is crunched so I'm trying to make the best of it. Wish me luck everyone. I took extra initative and made my protein pancake already for after HIIT. Gonna go pack my gym bag right now.
Necia
Supps: 2 Lipo-6
Meal 1: 1/2 whole wheat wrap, egg whites, jalapeno peppers, .5 oz mozarella cheese
Meal 2: Pizza (cheat meal, but I'm really starting to consider Meal 1 as half a cheat)
Meal 3: 8 oz skim milk, chocolate chai instant tea, 1/2 of peach, 1 bite of chocolate chip cookie.
Workout: Chest/Biceps
8:35 pm - 9:05 pm
Flat Bench Press (wide grip)
40x12 40x12 40x10 40x10 40x8 (includes 2 warmup sets)
Incline Bench Press (wide grip)
40x12 40x8 40x8
Flat Bench DB Flye
15x10 15x10
Incline DB Flye
15x10 15x8
Bicep Curl on Incline Bench
8x12 8x12 8x12 8x10 8x10 (included 2 warmup sets)
Comments: Weights chosen here was a joke, as I could've went a tad heavier, but my adjustable db's had me nervous from the previous Flyes. Way too lose for my comfort.
Concentration Curl
8x12 8x12
No cardio today. Feeling a nice pump in my arms, I'm a little shocked. Must be from the presses.
Meal 4: 9:45 pm
5.4 oz Tilapia
1/2 cup of Spinach (tenative, cause if I feel I'm still hungry I'm going to go eat more of this)
Not sure if I will have time for a shake, but we'll see, as my goals for tomorrow are:
Wake up at 6:15 am, head out of door by 7:00 am, and reach gym by 7:30 am. Would really love to sneak in a HIIT session on the Elliptical. The plan is to work legs tomorrow evening at the NJ gym right after work. My time is crunched so I'm trying to make the best of it. Wish me luck everyone. I took extra initative and made my protein pancake already for after HIIT. Gonna go pack my gym bag right now.
Necia
necia
New member
Tues August 9th
Well it didn't happen. However I threw on my gym clothes, and wore them in to work. This will force me to go during lunch.
7:45 am - 2 Lipo-6
Meal 1: 8:15 am
3 egg whites
1 whole egg
1/2 cup 1% Pineapple cottage cheese
1/2 cup of oats
Meal 2: 11:00 am
8 oz skim milk
2t Yea Baby Loose Tea (blend of china black tea, organic roobios flavored with vanilla, chocolate nibs, cocoa pieces,orange peels, apple yogurt pieces and natural pieces.
Supps: 12:00 Pm - 2 Lipo-6
Workout: 12:15 pm - 1:00 pm
Abs - 15 minutes
Leg Raises - 10 reps
Side Leg Raises - 10 reps each side
Scissors - 10 reps each leg
Ab Crunch Machine - 37.5x12 50 x12 62.5x12 75x12
Basic Crunch (no weight) 40 reps
Elliptical Hiit
10 minute warmup Level 5 Hill Program
30 sec Level 8 alternated with 1 minute Level 5 (10 cycles)
6 minute cool down Level 5
4.7 miles travelled.
No idea how many calories burned as heart rate monitor slid down to my waist, hahahahhahahaha.
Meal 3: 2:30 pm
Mixed baby green salad, a lil red onions, cuke, boiled egg, dark turkey meat, splash of ranch dressing. 1 small peach.
Workout Legs: 5:10 - 5:58 pm
Treadmill Warmup - 10 minutes
Incline 5.0 Speed 3.3
1/2 mile travelled
Squats
40x12 40x12 60x12 60x10 60x8
SLSBDL
60x12 65x10 75x8
Lunge (holding 15lb db's)
12 reps
Walking Lunge (holding 15lb db's)
15 steps each leg
My body was hammered after this workout. I couldn't wait to leave and go home and shower.
Meal 4: 6:15pm
8 oz water
1.5 scoops MHP Probolic Protein Powder (grabbed the wrong stuff, wanted the whey but was in such a hurry. Miraculously it did work pretty fast)
Forgot to mention the calories burned after weight training. By the time I got on the bus, my HRM said 503 calories. Now 2 hrs late its at 823.
Well it didn't happen. However I threw on my gym clothes, and wore them in to work. This will force me to go during lunch.
7:45 am - 2 Lipo-6
Meal 1: 8:15 am
3 egg whites
1 whole egg
1/2 cup 1% Pineapple cottage cheese
1/2 cup of oats
Meal 2: 11:00 am
8 oz skim milk
2t Yea Baby Loose Tea (blend of china black tea, organic roobios flavored with vanilla, chocolate nibs, cocoa pieces,orange peels, apple yogurt pieces and natural pieces.
Supps: 12:00 Pm - 2 Lipo-6
Workout: 12:15 pm - 1:00 pm
Abs - 15 minutes
Leg Raises - 10 reps
Side Leg Raises - 10 reps each side
Scissors - 10 reps each leg
Ab Crunch Machine - 37.5x12 50 x12 62.5x12 75x12
Basic Crunch (no weight) 40 reps
Elliptical Hiit
10 minute warmup Level 5 Hill Program
30 sec Level 8 alternated with 1 minute Level 5 (10 cycles)
6 minute cool down Level 5
4.7 miles travelled.
No idea how many calories burned as heart rate monitor slid down to my waist, hahahahhahahaha.
Meal 3: 2:30 pm
Mixed baby green salad, a lil red onions, cuke, boiled egg, dark turkey meat, splash of ranch dressing. 1 small peach.
Workout Legs: 5:10 - 5:58 pm
Treadmill Warmup - 10 minutes
Incline 5.0 Speed 3.3
1/2 mile travelled
Squats
40x12 40x12 60x12 60x10 60x8
SLSBDL
60x12 65x10 75x8
Lunge (holding 15lb db's)
12 reps
Walking Lunge (holding 15lb db's)
15 steps each leg
My body was hammered after this workout. I couldn't wait to leave and go home and shower.
Meal 4: 6:15pm
8 oz water
1.5 scoops MHP Probolic Protein Powder (grabbed the wrong stuff, wanted the whey but was in such a hurry. Miraculously it did work pretty fast)
Forgot to mention the calories burned after weight training. By the time I got on the bus, my HRM said 503 calories. Now 2 hrs late its at 823.
Last edited:
Hey necia, I just wanted to say you have a great attitude and good luck!! I started at 220 pounds myself (size 18/20 long sleeves and granny panties, lol), and it sucked. That was in january, now I'm down to 172, size 10/12! (still have about 20 lbs to go). But I just thought I'd spout it out for a little incouragement. All the ladies on here seem so buff and perfect, that it gets a little overwhelming, at least for me. Anyway, your doin' great!!
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