Necia Back In Effect Log

[necia]

Sunday Aug 22nd??????

12:00 pm - 2 Lipo -6

1:00 pm - Leg Workout
Cardio Warmup - Treadmill -
Incline 5.0 Speed 3.8 brisk walk(1 min)
Incline 5.0 Speed 4.5 sprint (30 sec)
Alternated for 10 minutes
Distance Travelled .66 miles

Plie Squats w/ Barbell - 40x12 40x12 60x12 70x10 75x8 (includes warmup sets)
Deadlifts - 75x12 75x12 75x12
Seated Leg Press - 60x12 75x10 90x12
Outer Thigh Machine - 130x12 140x10 150x8
Glute Master - 70x8 70x8 (each leg)
Leg Extension (quads) 60x12 70x10 80x8
Seated Leg Curl (hams) 60x12 70x12 80x12


*** Trainer suggested I incorporate another leg day into my workouts, as I've complained to him that I'm always in pain after leg day. I be in pain for 3 good days. He suggested another leg workout, same exercises, lighter weight. My aim is to work legs again on Thursday.

HRM clocked 547 calories burned.

Meal 1: 1:15 pm
10 oz water
1.5 scoops ON Rocky Road

Meal 2: 4:00 pm
3 egg whites
1 whole egg
1/2 cup 1% pineapple cottage cheese
1/2 cup oats

 

[necia]

Mon 08/22


8:45 am - 2 Lipo-6

9:15 am
2 egg whites (x-l)
1 whole egg (x-l)
1/2 cup NF Pineapple cottage cheese (finally found this)
1/2 cup of oats

1:15 pm
Mixed baby green salad, onions, cukes, boiled egg, dark turkey meat, light italian dressing.

Workout - 5:15 pm - 6:00 pm

Treadmill HIIT (10 minute warmup)
Incline 4.0 Speed 3.5 Brisk Walk 1 minute
Incline 4.0 Speed 4.5 Sprint 30 secs
Alternated for 10 minutes
.62 miles travelled

Shoulders/Triceps - all dumbbells

Lateral Raise (im finally making progress with these)
10x12 10x12 10x10 10x10
Upright Rows
12x12 12x12 12x12
Front Laterals
12x12 12x12 12x9
Bent Over Laterals(these are a biatch)
10x10 10x7 10x6
Overhead Extension (both hands)
12x12 15x12 20x12
Kickback
10x12 (singles)
10x12 (both arms simultaneously)
12x12 (both arms simultaneously)
12x12 (singles)

6:15 pm
12 oz water
ice
1.5 scoops ON Rocky Road

Time is now 7pm Calories burned 449

9:30 pm
Large Salmon Steak (ok 10 ozs w/bones)
1 Cup of Wild Rice
1 Cup of Spinach

 

[necia]

Tue 08/23

8:45 am - 2 Lipo-6

Meal 1: 9:15
2 egg whites (xl)
1 whole egg(xl)
1/2 cup NF Pineapple cottage cheese
1/2 cup Oats
1 whole small grapefruit

12:15 pm - 2 Lipo-6

12:30 pm - 1:00 pm
Cardio Treadmill HIIT

Incline 5.0 Speed 3.5 - 10 minute warmup
Incline 5.0 Speed 4.5 - 40 seconds alternated with
Incline 5.0 Speed 3.5 - 40 seconds for 10 cycles
Incline 5.0 Speed 3.5 - 10 minute cool down
Distance - 1.6 miles
Calories clocked - 341 right before jumping in shower

I looked like a wet dog when I got of the Treadmill. Sweat was pouring in my eyes, and everything was just slicked. The treadmill definitly kicks my ass more than the Elliptical. The weird/sick thing is I liked the way I felt afterwards, hahahahahhahaha.

Meal 2 - 1:30 pm
Baby Spinach Salad, with cucumbers, red onions, goat cheese, brocolli, boiled egg, smoked turkey, and caesar dressing. This shit was sooooooooooooo good. Tomorrow I'm ordering from my regular salad place.

Meal 3 - 3:07 pm
Mug of Chai Tea (home made, and does contain sugar and cocoa powder) I tried to resist but I'm so cold all of a sudden and the ac is OFF.

Meal 4 - 6:30 pm
Handful of Green Grapes
10 oz water, crushed ice
1.5 scoops ON Rocky Road

Meal 5 - 8:45 pm
9 oz broiled salmon stead w/bone
5 brocolli spears

Meal 6 - 11:50 pm
8 oz skim milk
1 scoop of MHP Probolic Whey
Crushed Ice


Nite Nite.
Necia

 

[*Bunny*]

*** Trainer suggested I incorporate another leg day into my workouts, as I've complained to him that I'm always in pain after leg day. I be in pain for 3 good days. He suggested another leg workout, same exercises, lighter weight. My aim is to work legs again on Thursday.

Hey girl... Quick question, How much time before and/or after your workouts are you spending stretching?

 

[necia]

Don't know how much time, but I AM stretching. During and after, never before, which is why I usually warm up on Tread or Elliptical depending on what body part I'm working. I'm gonna start using the row to as a warmup. Stretching is important. Thanks for checking on me Buns.

Necia

 

[*Bunny*]

Don't know how much time, but I AM stretching. During and after, never before, which is why I usually warm up on Tread or Elliptical depending on what body part I'm working. I'm gonna start using the row to as a warmup. Stretching is important. Thanks for checking on me Buns.

Necia

No problem darlin...

I was just wanted to see if you were in actual PAIN or just sore/achy like you got your legs/a$$ worked... I noticed anywhere from 8-12 reps on your last leg day, which sounded like a pretty good workout, but I'm not there with you to see your form, critique you or see you walk like something very unfriendly hopped on your back *Giddity Up* ... been there, and everyone at work was whispering...

Anyway, if this routine is still new, there could be a chance your body is trying to adjust to the new machines/workout/exercises, hitting certain muscles you didn't even know existed type-of-thang

Glad to hear you're warming up and stretching! Necia, I am so proud of you, keep it up!

 

[necia]

Bunny,

You such a sweetie. I get compliments on my form all the time. The trainer is very impressed with me. The owner told him to show me everything, he told the owner, I'm showing him some ish. Hahahhahahahahaha. It's not pain I'm in, it's soreness. I walk out fine, the next day is when the strange walk comes, hahahahhahahaha. I really like walking the treadmill then.

A co-worker of mine told me the same thing, work it out again. Lighter weights. I gotta show my legs, whose boss. We'll see! Stay tuned.

Necia

 

[necia]

Wed 08/24

Good morning. I feel horrible today. I now, know it's my allergies plaguing me. Ugh, what can I do?

Meal 1 - 8:45 am
2 egg whites (xl)
1 whole egg (xl)
1/2 cup NF Pineapple cottage cheese
1/2 cup oatmeal

Cardio Workout - 12:30 pm - 1:15 pm

Stepper, Lil Kick boxing technique, Free Dance, and Jogging and Jumping around like a hyperactive kid.

Calories Burned - 538

Meal 2 - 1:45 pm
Baby Green salad,red onions, cukes, boiled egg, dk. turkey meat, and ranch dressing.


Meal 3: 4:00 pm
Grapefruit

 

[necia]

Wed 08/24

Good morning. I feel horrible today. I now, know it's my allergies plaguing me. Ugh, what can I do?

Meal 1 - 8:45 am
2 egg whites (xl)
1 whole egg (xl)
1/2 cup NF Pineapple cottage cheese
1/2 cup oatmeal

Cardio Workout - 12:30 pm - 1:15 pm

Stepper, Lil Kick boxing technique, Free Dance, and Jogging and Jumping around like a hyperactive kid.

Calories Burned - 538

Meal 2 - 1:45 pm
Baby Green salad,red onions, cukes, boiled egg, dk. turkey meat, and ranch dressing.


Meal 3: 4:00 pm
Grapefruit

Workout - 5:20pm - 6:00 pm
Cardio Warmup- Elliptical Manual - Level 8 - 10 minutes- 1.24 miles

Abs/Back

Ab Weight Machine 60x30 70x20 80x15 90x10

Ab Crunch Bench 20 reps (no weight)

Bent Over Rows Parallel to the ground (over hand grip)
First two sets were horrible horrible form, and I couldn't understand why. Last week I was able to do 50lbs. So just when I decided I was going to drop down and just lift the bar, I realized, I have 10lb plates on each side instead of the smaller 5lb plates. OMG, talk about a blonde moment. Anyway this is what it looked liked:
60x12 60 x10 (horrible form) 50x12 50x12 (easy peasy good form)

Lat Pull Down (close-grip)
70z12 80x10 90x6

Lat Pull Down (Wide Grip)
70x10 70x9 70x10

Ran into a cool cable machine for skull crushers. Had to put myself to the test.
70x10 80x10 100x20 (this def goes into my next ab workout)

1Arm Row
20x12 20x12 20x10

496 calories clock

Meal 4 - 6:30 pm
8 oz skim milk (switching to milk after lifting as suggested by shadow, see if it helps with my hunger. I'm always starving after weights, and I've reached for quick (ie not so healthy) things in the past.
1.5 scoops ON whey


Meal 5 - 9:00 pm
9 oz broiled chicken breast w/bone marinated in mustard. Yummy.

Necia

 

[skittles]

Great work! Are you feeling better now?