Please Scroll Down to See Forums Below
Necia Back In Effect Log
- Thread starter necia
- Start date
necia
New member
Wed August 10th
Supps - 2 Lipo-6
Meal 1: 9:30 am
3 egg whites
1 egg yolk
1/2 cup 1% pineapple cottage cheese
1/2 cup oatmeal
Supps - 2 Lipo-6
Workout 12:22 pm - 12:53 pm
Shoulders/Triceps (all with db's)
Shoulder Press 10x12 10x12 15x10 15x10 15x8 (includes warm ups)
Upright Rows 10x12 12x10 15x8
Lateral Raises 8x12 8x12 10x8
Rear Laterals 8x12 8x9 (hmn lateral raises got easier, and now the rear laterals are kicking my arse)
Tricep Extensions (single arm) 8x12 10x12 12x10 (both arms) 12x10
Kickback 12x10 15x8
Cardio - 10 minute cooldown on Treadmill
3.3 speed 7.0 incline 1/2 mile travelled - steady state
hrm showed 418 calories burned (was running from 9am though)
Meal 2: 1:45 pm
Baby green salad with red onions, cuke, 1 boiled egg, dark turkey meat, splash of ranch.
Supps - 2 Lipo-6
Meal 1: 9:30 am
3 egg whites
1 egg yolk
1/2 cup 1% pineapple cottage cheese
1/2 cup oatmeal
Supps - 2 Lipo-6
Workout 12:22 pm - 12:53 pm
Shoulders/Triceps (all with db's)
Shoulder Press 10x12 10x12 15x10 15x10 15x8 (includes warm ups)
Upright Rows 10x12 12x10 15x8
Lateral Raises 8x12 8x12 10x8
Rear Laterals 8x12 8x9 (hmn lateral raises got easier, and now the rear laterals are kicking my arse)
Tricep Extensions (single arm) 8x12 10x12 12x10 (both arms) 12x10
Kickback 12x10 15x8
Cardio - 10 minute cooldown on Treadmill
3.3 speed 7.0 incline 1/2 mile travelled - steady state
hrm showed 418 calories burned (was running from 9am though)
Meal 2: 1:45 pm
Baby green salad with red onions, cuke, 1 boiled egg, dark turkey meat, splash of ranch.
necia
New member
Thur Aug 11th
I have a HUGE TUDE today, for many reasons, that I won't even bore you with. Anyway, my diet is kind of lacking because of it, but I'm trying to get it in check.
9 am - Supps - 2 Lipo-6
8 oz water
1.5 scoop On's Vanilla Ice Cream PP
1t of Instant Coffee
1:45 pm
Mixed baby green salad, with cukes, onions, boiled egg, dark turkey meat, splash of caesar.
Rest day for me at the gym. No cardio, no resistance training. I'm busy trying to exercise my brain today. With all the hoops I'm jumping through I'm sure it's sure to get worked out.
I have a HUGE TUDE today, for many reasons, that I won't even bore you with. Anyway, my diet is kind of lacking because of it, but I'm trying to get it in check.
9 am - Supps - 2 Lipo-6
8 oz water
1.5 scoop On's Vanilla Ice Cream PP
1t of Instant Coffee
1:45 pm
Mixed baby green salad, with cukes, onions, boiled egg, dark turkey meat, splash of caesar.
Rest day for me at the gym. No cardio, no resistance training. I'm busy trying to exercise my brain today. With all the hoops I'm jumping through I'm sure it's sure to get worked out.
Roonytunes
New member
Ya know, I kept trying to figure out what these cukes were in your salad as I read your log and I finally got it today. Duh! Obviously, my brain needs a workout.
Hope your day gets better, Necia!
Hope your day gets better, Necia!
necia
New member
Wed Aug 17th
Well I'm off of work for the rest of the week, so I'm going to treat myself to some ME time. Got up this morning and headed straight to the gym, and I plan to make another appearance towards the evening too, to get my lift on.
8:45 am - 2 Lipo-6
9:15 am - 10:00 am - Step Class
10:00 am - 10:15 am - Elliptical HiiT (Level 8 - 30 sec) (Level 10 - 30 sec)
Alternated for 15 minutes
10:30 am - 10 oz water, 2 scoops of ON Rocky Road, good stuff!!!)
Beautiful day out today, not to hot, so I took a walk and got to see if there was any good apts for rent. Found a few leads.
10:55 am - Returned back home.
Total calories burned thus far: 911 (yay me, i wish everyday could be like this)
12:30 pm - 3 baked chicken wings (small ones)
3:15 pm - 4 baked chicken wings, 1/2 cup of mac n cheese (i know bad girl)
3:30 pm - 2 Lipo -6
4:00 Pm - Workout
10 minute warm up on Treadmill
Incline 5.0
Speed 3.5
10 minute steady state. Started sprinting for about 3 minutes, and ended with a fast walk.
.55 miles traveled
Back/Abs
Bent Over Rows - parallel to ground, over hand grip (includes 2 warm up sets)
40x12 40x12 50x10 55x8 55x8
One Arm Row - 15x12 20x10 225x8
Lat Pulldown (wide grip) - 60x12 70x10 80x8
Ab Weight Machine 55x30 60x30 80x50
Ab Crunch Bench (no weight) 50 reps
End Time: 4:52 pm
Took bus home, as dh was beefing.
Calories burned by the time I got home: 635
5:30pm - 9 oz water, 1.5 scoops ON Rocky Road Protein
Well I'm off of work for the rest of the week, so I'm going to treat myself to some ME time. Got up this morning and headed straight to the gym, and I plan to make another appearance towards the evening too, to get my lift on.
8:45 am - 2 Lipo-6
9:15 am - 10:00 am - Step Class
10:00 am - 10:15 am - Elliptical HiiT (Level 8 - 30 sec) (Level 10 - 30 sec)
Alternated for 15 minutes
10:30 am - 10 oz water, 2 scoops of ON Rocky Road, good stuff!!!)
Beautiful day out today, not to hot, so I took a walk and got to see if there was any good apts for rent. Found a few leads.
10:55 am - Returned back home.
Total calories burned thus far: 911 (yay me, i wish everyday could be like this)
12:30 pm - 3 baked chicken wings (small ones)
3:15 pm - 4 baked chicken wings, 1/2 cup of mac n cheese (i know bad girl)
3:30 pm - 2 Lipo -6
4:00 Pm - Workout
10 minute warm up on Treadmill
Incline 5.0
Speed 3.5
10 minute steady state. Started sprinting for about 3 minutes, and ended with a fast walk.
.55 miles traveled
Back/Abs
Bent Over Rows - parallel to ground, over hand grip (includes 2 warm up sets)
40x12 40x12 50x10 55x8 55x8
One Arm Row - 15x12 20x10 225x8
Lat Pulldown (wide grip) - 60x12 70x10 80x8
Ab Weight Machine 55x30 60x30 80x50
Ab Crunch Bench (no weight) 50 reps
End Time: 4:52 pm
Took bus home, as dh was beefing.
Calories burned by the time I got home: 635
5:30pm - 9 oz water, 1.5 scoops ON Rocky Road Protein
Last edited:
Have a fantastic day and Train Hard 
J
jenscats5
Guest
We need a T-shirt that says that..... "Get your Lift on!"
Love it!!
Love it!!
necia
New member
A tshirt that said that would be soooooooo kewl.
Good morning everyone. Good Lawd I have a killer headache. My back is sore. Don't know if that's from the workout or the air conditioner though. I'm trying to get my ish together so I can work chest today.
Meal 1 - 10:30 am
3 egg whites
1 whole egg
1/2 cup of 1% Pineapple Cottage Cheese
1/2 cup of oats
Headache or no headache I got up and handled my business.
12:15 pm - 2 Lipo-6
1:00 pm - 1:45 pm
Chest/Biceps
Flat Bench Press - 40x12 40x12 60x10 60x6 60x7 (includes warmup sets)
Incline Bench Press - 40x12 50x8 50x6 50x5
Flat Bench DB Flye - 15x12 15x10 15x8
Incline Bench DB Flye - 15x12 20x10 20x8
Bicep Tri-Set -
Incline Bench Bicep Curl
Hammer Curl
Concentration Curl
10x12 10x12 (no rest in between exercises, short rest in between sets, about 30 sec)
Cardio Row- 15 minute steady state
Calories Burned - 219 an hr later (302)
Meal 2: 2:00 pm
10 oz water
2 scoops ON Rocky Road Whey
12 Logan Fruit (yummy)
Meal 3: 5:30 PM
3/4THS of basil herbed pesto chicken panini, with small side salad. Iced coffee. (i think this will be considered a cheat, as it really was too good to be true)
Good morning everyone. Good Lawd I have a killer headache. My back is sore. Don't know if that's from the workout or the air conditioner though. I'm trying to get my ish together so I can work chest today.
Meal 1 - 10:30 am
3 egg whites
1 whole egg
1/2 cup of 1% Pineapple Cottage Cheese
1/2 cup of oats
Headache or no headache I got up and handled my business.
12:15 pm - 2 Lipo-6
1:00 pm - 1:45 pm
Chest/Biceps
Flat Bench Press - 40x12 40x12 60x10 60x6 60x7 (includes warmup sets)
Incline Bench Press - 40x12 50x8 50x6 50x5
Flat Bench DB Flye - 15x12 15x10 15x8
Incline Bench DB Flye - 15x12 20x10 20x8
Bicep Tri-Set -
Incline Bench Bicep Curl
Hammer Curl
Concentration Curl
10x12 10x12 (no rest in between exercises, short rest in between sets, about 30 sec)
Cardio Row- 15 minute steady state
Calories Burned - 219 an hr later (302)
Meal 2: 2:00 pm
10 oz water
2 scoops ON Rocky Road Whey
12 Logan Fruit (yummy)
Meal 3: 5:30 PM
3/4THS of basil herbed pesto chicken panini, with small side salad. Iced coffee. (i think this will be considered a cheat, as it really was too good to be true)
Last edited:
Similar threads
