nycgirl log

[nycgirl]

Good Morning everyone.

New log. Weight & BF will be taken on Thursday. Hitting the gym this evening for cardio (will add that after the workout).

7:00am - 1/2 cup of baked sweet potato & 1/2 cup of baked chicken breast

10:00am - 1/2 cup of baked chicken breast & 2T of pecan halves; 1 Sesamax & 3 Levorex

1:00pm - 1 homemade spicy chicken quesadilla w/ whole wheat tortilla (490 59/9/35 (c/f/p) ); 1 Trex & 2 Glucorell

4:15pm - 1 scoop of ON Strawberry BB mixed w/ water; 3 Leverox & 1 Sesamax

7:30pm - HIIT - 10 minutes; Ran 1 mile (Will increase distance and time for HIIT over time; its been awhile ); YES

8:30: 1/2 cup of chicken & 1 cup of broccoli florets; 1 Sesamax

11:00pm: 1.25 scoops of ON Chocolate Casein & 1T of ground flax meal blended with water

Totals: Calories: 1374 ( 97c/33f/161p) (27%/23%/50%)
Water: 1.5 gallons

 

[nycgirl]

Good Morning Everyone

Today is another cardio day. Its weird how only being back into for one day, how alert I feel.

7:00am: 1/2 cup of oats cooked with 5 whites and 1 whole egg; 3 Levorex & 1 Sesamax

10:00am 1/4 cup of pecan halves

12:40pm - 1 homemade spicy chicken quesadilla w/ whole wheat tortilla (490 59/9/35 (c/f/p) ); 1 Trex & 2 Glucorell

 

[*MissFit*]

Everyone is getting that.. damn

GOOD JOB!!


I have a log to start as well.......as soon as I get over this touch of pneumonia

 

[slat1]

Oh, I know the feeling. I had to get control over the situation.

Thanks everyone for the support. I'm glad I'm back logging.

Me too. I am back to posting pictures once a month with body fat measurements. Its the only way to keep my ass in gear!

 

[Evil_Frisky]

I'm gonna be checking this daily!

 

[nycgirl]

Good Morning Everyone

Today is another cardio day. Its weird how only being back into for one day, how alert I feel.

7:00am: 1/2 cup of oats cooked with 5 whites and 1 whole egg; 3 Levorex & 1 Sesamax

10:00am 1/4 cup of pecan halves

12:40pm - 1 homemade spicy chicken quesadilla w/ whole wheat tortilla (490 59/9/35 (c/f/p) ); 1 Trex & 2 Glucorell

3:30pm - 1/2 cup of broccoli florets & 1/2 cup of chicken breast

PMS this week; I'm bloated and the last thing I want to do today is drink water. I'm already at a gallon and will try to get down as much as possible.

6:30pm - HIIT - 10 minutes; Ran 1 mile (Will increase distance and time for HIIT over time; its been awhile ); YES

7:30: 1 med. roasted drumstick (no skin), 1/2 cup of baked yam & 1 cup of broccoli florets; 2 Sesamax

9:00pm: 3 Levorex

10:30pm: 1.5 scoops of ON Chocolate Casein & 1T of ground flax meal blended with water

Total Calories: 1504 (125c/46f/141p) (31%/29%/40%)
Water: 1.25 gallons

 

[nycgirl]

Notes for me re: Lifting Program:

I'm doing the Shadow Project workout for the next 4-6 weeks just to rebuild my strength; then I will be moving onto his 5x5 program (4-6 weeks). The numbers will start out light (had the flu last week and its been a few weeks). Basically, it will be chest & bis, legs, back & tris.

Chest & Bis:
Incline db press:
Incline flyes
cable cross overs (I'm going to substitute the flat bench for this excercise)
3 sets on all 8-10 6 TUT

Incline curls
preacher curls
cable curls
2 sets on all....8-10 reps - 6 sec TUT

Legs
Leg extensions (I'm substituting squats for this exercise)
Curls (I'm substituting sldls for this exercise)
Seated Calf Raises
3 sets on all 8-10 6 TUT
Lunges (3 sets of 10 steps PER leg)

Back & Tris
WIDE PULLDOWN TO THE FRONT 4 SETS
SEATED ROWS 3 SETS (Substituting Barbell Rows for this exercise)
REVERSE PEC DEC 3 SETS
HYPERS 4 SETS (Substituting Deadlifts for this exercise; 3 Sets)
8-10 REPS ON ALL(6 SEC TUT)........

pushdowns
tricep extension
2 sets on all....8-10 reps - 6 sec TUT

Cardio:
Start @ 10 minutes HIIT (Will go up 5 min every week to 30 min; 3 days a wk)
Start @ 1 mile (Will go up .25 mile every week to 3 miles; 5 days a wk)

 

[nycgirl]

Good Morning Everyone,

5:15am: 1 scoop of ON Strawberry mixed w/ 2T of raw oats and water

6:15am - Workout: Chest & Bis
Incline DB Press: 15lb (will stay @ this wt. next week)
Incline Flyes:12lb (will go up to 15lb next week)
Flat Bench: Bar Only (will go up 5lbs next week)
3 sets on all 8 reps - 6 sec TUT

Incline Curls:12lb (will go up to 15lb next week)
Preacher Curls (machine): 15lbs (will go up 5lbs next week)
2 sets on all....8 reps - 6 sec TUT

Ran 1 mile

7:25am - Post Workout
1 scoop of ON Strawberry mixed w/ 2T of raw oats, 1t of Glutamine and water
1 cup of Kashi Go Lean & 1/2 cup of 8th Continent Vanilla soy milk
2 Glucorell; 3 Levorex & 1 Sesamax; YES

10:00am - 1/4 cup of pecan halves & 1/2 cup of chicken breast

1:00pm - 1 cup of baked yam, 1 cup of broccoli florets, 1 roasted med. thigh w/o skin; 2 Glucorell, 1 T-Rex & 1 Sesamax

4:00pm - 1/2 cup of baked chicken breast

7:30pm - 1/2 cup of chicken breast & 1 cup of broccoli florets; 3 Levorex & 1 Sesamax

10:30pm - 1 scoop of ON Chocolate Casein & 2T of ground flax meal blended with 1/2 cup of soymilk

Totals: Calories - 1588 (116c/46f/187p) (23%/27%/50%)
Water:

 

[nycgirl]

Good Morning everyone,

Weight: 135 (5lbs more than I last weighed myself in the beginning of Nov.; not good. I'm hoping most of it is water; but if it isn't that's fine.)

Body Fat: 20.9%

Off Day. Feeling a little sore in my arms, but other than that feeling good. Looking forward to leg day tomorrow.

7:00am: 1 scoop of ON mixed with 1/2 cup of soymilk; 3 Levorex & 1 Sesamax

10:00am: 1/2 cup of oats w/ 5 whites and 1/2 cup of soymilk;

1:00pm: 1 med/ roasted drumstick w/o skin w/ 1 cup of baked yam and 1 cup of flowerets; 2 Glucorell, 1 T-rex & 1 Sesamax

4:00pm: 1/2 cup of baked chicken breast and 2T pecan halves

7:00pm: 1 med roasted thigh w/o skin and 1 cup of flowerets; 3 Levorex; 1 Sesamax

10:00pm: 1 scoop of ON Chocolate Casein and 2T of flax meal

Total Calories: 1339 (96c/35f/159p) (24%/25%/51%)
Water: 1 gallon

 

[scorpiogirl]

Good job on the macros!