nycgirl's Food & Training Log

[nycgirl]

March 18, 2005

6:25 Workout - Weights
Dbl Shrugs: 5x5; 1 set using 25lb dbls; 4 sets using 30lbs (Will stick with this weight; and work on form for @ least another week)
Dbl Curls: 5x5; 15lb dbls (Will stick with this weight for @ least another week)
Dips (52lbs of assistance): 5x5 (This wasn't difficult, however, it wasn't easy. First 3 sets were okay; last two sets were hard. Will stay at this amount of assistance another week)
Squats - 5x5: 35lbs added (This wasn't as difficult as last week. Will stick with this weight for @ least another week. Legs trembled; heart rate was up and felt a little sick in the stomach after 4th set. Completed 5th set.)

Notes: I will stick with the same weight levels for another week. It looks like I met my match with the weights and cardio (I know I only did HIIT once, will get it in tonight and tomorrow morning). I admit I underestimated the shock that this workout would cause my body and the amount of strength I would gain in such little time.

7:00 - 1 scoop of PP and 1/3 cup of Uncle Sam Cereal (in water)

 

[The Shadow]

the point of the 5x5 is to up the weights each week....



you need to stick to that

 

[nycgirl]

March 19th

Good Afternoon everyone!!

Taking it easy today. Rough morning - stomach issues. Chest is sore. However, it is developing nicely thanks to the program I am on. Looking forward to lifting tomorrow and increasing my weights. Can't believe I will be squatting 85 lbs (which is light for you old members). At this rate I will be throwing 45's on that barbell soon.

8:00 - 1/2 cup of oatmeal w/ 4 egg whites and 2T of Flax Meal

12:30 - 2 egg whites and 1 whole egg, spinach (2T), onion (1T), 3oz (cooked wt) chicken breast, .25 oz of swiss cheese omlette. and 1T of hummus

Goal today is to keep carbs low.

3:45 - 1 wrap w/ 2T of chopped spinach, 2T of hummus and 3oz chicken breast.

 

[The Shadow]

Glad to hear the wo program is working for you.

 

[Sassy69]

She's gettin the "Rack em up girlfriend!" itch!


Damn. Today is just a cardio day, but I think I'm gonna have to go to the gym to do it and maybe throw some weight around just cuz I'm so lost on "off days".

 

[nycgirl]

She's gettin the "Rack em up girlfriend!" itch!

Yeah, I'm getting the itch. I'm being patient with it.

March 19th

7:30 - 9.28 ounes of steak w/ 1.5 cups of steamed spinach

10:00 - 1t of ANPB (tried a new kind - it is def. true anpb. I made an awful mistake and bought Smuckers ANPB. Will go to Trader Joe's or Whole Foods today and try Almond Butter.)

Total Calories: 1494; Carbs - 79 (18%); Fat - 57 (36%); and Protein - 161 (46%)

 

[nycgirl]

March 20, 2005

Good morning everyone! Can't believe the month is almost over.

8:15 - 1/2 cup of oatmeal w/ 3 egg whites and 2T of Flax Meal

10:00: Workout - Weights
Squats - 5x3: 40lbs added
(This was not hard at all. Will stay at this weight for the 5x5 routine on Fri.; Will be increasing weight 5lbs next week)
Deadlifts - 1x20: 25lbs added on
(Will stay at this weight for 1x20 routine on Tues; will be increasing weight 5lbs next week)
Seated Shoulder Dbll Press - 5x5: 25lb dblls
Seated Calf Raises - 2x20: 60lbs added on (Will be increasing weight 5lbs next week)

5 minutes of stretching

10:50 - PWO shake (1 scoop of PP blended w/ water and 1/2 cup of Uncle Sam's Cereal)

11:25 - 1/2 cup of oatmeal w/ 3 egg whites and 2T of Flax Meal

 

[nycgirl]

March 20, 2005

Good morning everyone! Can't believe the month is almost over.

8:15 - 1/2 cup of oatmeal w/ 3 egg whites and 2T of Flax Meal

10:00: Workout - Weights
Squats - 5x3: 40lbs added
(This was not hard at all. Will stay at this weight for the 5x5 routine on Fri.; Will be increasing weight 5lbs next week)
Deadlifts - 1x20: 25lbs added on
(Will stay at this weight for 1x20 routine on Tues; will be increasing weight 5lbs next week)
Seated Shoulder Dbll Press - 5x5: 25lb dblls
Seated Calf Raises - 2x20: 60lbs added on (Will be increasing weight 5lbs next week)

5 minutes of stretching

10:50 - PWO shake (1 scoop of PP blended w/ water and 1/2 cup of Uncle Sam's Cereal)

11:25 - 1/2 cup of oatmeal w/ 3 egg whites and 2T of Flax Meal

2:40 - 1 baked red potato topped w/ 1/2 cup of salmon, 1/4 cup of spinach and 3T of chopped onions sauteed in 1t of olive oil; 3T of non-fat sour cream

Totals (for my reference) - Calories: 1117; Carbs: 118 (34%); Fat: 37 (31%); Protein: 94 (35%)

6:30 - Cappucino (I assuming 12fl oz @ Starbucks)

7:30 - 20 minutes of light cardio

8:20 - 1/2 cup of sweet potato, 1 cup of spinach and 3/4 cup of chicken breast

Total Calories: 1563; Carbs - 160 (33%); Fats - 49 (29%); Protein - 141(38%)

Yes - today was a carb-up day.

 

[nycgirl]

March 21

Good morning everyone

5:30 - 20 minutes of HIIT

6:30 - 1/2 cup (raw) of Steel Cut Oats w/ 4 egg whites and 2T of Flax Meal

10:00 - 1/2 cup of sweet potato

 

[nycgirl]

March 21

Good morning everyone

5:30 - 20 minutes of HIIT

6:30 - 1/2 cup (raw) of Steel Cut Oats w/ 4 egg whites and 2T of Flax Meal

10:00 - 1/2 cup of sweet potato

12:45pm - 1/2 cup of sweet potato, 1 cup of broccoli flowerets and 3/4 cup of chicken breast.

Note: Diet may look funny in the next few days. I got my braces today. I have a feeling I will be drinking a lot of protein shakes. The good thing is I have to stay away from anything with a high sugar content (which really wasn't an issue for me) and hard foods like bagels (which I love). I have to give up the nuts. But I will just ground them and have them with a shake at night.