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The Shadow
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GREAT JOB....like I stated - keep with the weight increases....you will be good for a few more weeks
nycgirl's Food & Training Log
- Thread starter nycgirl
- Start date
The Shadow said:
Thanks! I can't believe the amount of strength I have obtained so far from this program.
4:45 - 1/2 cup of salmon
7:30 - 1/2 cup of sweet potato, 1/2 cup of whole leaf spinach and 2.4 oz of steak
10:30 - Bedtime Shake (1 scoop of PP blended w/ 2T of ground almonds in water)
Totals - Calories: 1454; Carbs - 133 (30%); Fat - 41 (27%); Protein - 150 (43%)
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March 22, 2005
5:20 - 1 scoop of PP mixed w/ water
6:00 - Workout: Weights (Weight: 139)
Bench Press - 5x5: 15lbs added
(I was able to complete the 5 sets with little difficulty. Def. felt the weight after the 3 rep; Will increase weight 5lbs next week)
Barbell Row - 5x5: 15lbs added
(Switched between "palm up" and "palm down" grip. Will increase weight 5lbs next week)
Deadlifts - 1x20: 25lbs added
(I decided to increase the weight from Sun. 5lbs. Not difficult; def. a cardio workout; Will increase weight 5lbs next week)
Standing Calf Raises (machine) - 2x20: 75lbs
(Will increase weight 5lbs next week)
Hammer Strength Ab Curl Machine - 2x20: 30lbs
(This is a new addition to my program. I don't have an ab routine. I'm trying to let my diet take care of things. Will only do this twice per week)
5 minutes of Stretching
6:45: 1 scoop of PP mixed w/ water
6:55: 1/2 of oatmeal breakfast (1 cup of oats (raw) w/ 5 egg whites, 4T of Flax Meal and 1/4 cup of blueberries)
9:40: Remaining half of oatmeal breakfast (see above)
1:00: Breaded Pork Cutlet w/ 2 servings of Sauteed Spinach.
5:20 - 1 scoop of PP mixed w/ water
6:00 - Workout: Weights (Weight: 139)
Bench Press - 5x5: 15lbs added
(I was able to complete the 5 sets with little difficulty. Def. felt the weight after the 3 rep; Will increase weight 5lbs next week)
Barbell Row - 5x5: 15lbs added
(Switched between "palm up" and "palm down" grip. Will increase weight 5lbs next week)
Deadlifts - 1x20: 25lbs added
(I decided to increase the weight from Sun. 5lbs. Not difficult; def. a cardio workout; Will increase weight 5lbs next week)
Standing Calf Raises (machine) - 2x20: 75lbs
(Will increase weight 5lbs next week)
Hammer Strength Ab Curl Machine - 2x20: 30lbs
(This is a new addition to my program. I don't have an ab routine. I'm trying to let my diet take care of things. Will only do this twice per week)
5 minutes of Stretching
6:45: 1 scoop of PP mixed w/ water
6:55: 1/2 of oatmeal breakfast (1 cup of oats (raw) w/ 5 egg whites, 4T of Flax Meal and 1/4 cup of blueberries)
9:40: Remaining half of oatmeal breakfast (see above)
1:00: Breaded Pork Cutlet w/ 2 servings of Sauteed Spinach.
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March 23, 2005
6:40 - 1 scoop of PP blended w/ 1/4 cup of oats
9:50 - 1/2 cup of oatmeal w/ 4 egg whites and 1/2 T of flax meal
1:00 - 1 large salad (4-5 cups of greens and romaine lettuce), 1/2 cup of chopped tomato, 1/2 cup of red peppers, 4T of low fat dressing and 4 chicken tenders.
Started vacation - will be away for a few days. Will get to the gym - but likely diet will not be followed.
6:40 - 1 scoop of PP blended w/ 1/4 cup of oats
9:50 - 1/2 cup of oatmeal w/ 4 egg whites and 1/2 T of flax meal
1:00 - 1 large salad (4-5 cups of greens and romaine lettuce), 1/2 cup of chopped tomato, 1/2 cup of red peppers, 4T of low fat dressing and 4 chicken tenders.
Started vacation - will be away for a few days. Will get to the gym - but likely diet will not be followed.
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Good morning/ (almost afternoon) everyone!!!
11:30 (1st Meal) - 1 scoop of PP mixed w/ 1/2 cup of unsweetened soy milk
1:45 (2nd Meal) - 1 wrap w/ pastrami (8 thin slices), 1T of dijon mustard and 1 cup of chopped spinach
5:10- 1 cup of mashed sweet potato w/ 1/2 cup of cottage cheese
8:00 - 4 slices of pepperoni pizza (I know, I know - but I'm on vacation and refuse to eat chicken breasts all day. Leaving for the hotel this afternoon, so I know I will not be eating well this weekend. I'm making sure I bring my ALA with me.
11:30 (1st Meal) - 1 scoop of PP mixed w/ 1/2 cup of unsweetened soy milk
1:45 (2nd Meal) - 1 wrap w/ pastrami (8 thin slices), 1T of dijon mustard and 1 cup of chopped spinach
5:10- 1 cup of mashed sweet potato w/ 1/2 cup of cottage cheese
8:00 - 4 slices of pepperoni pizza (I know, I know - but I'm on vacation and refuse to eat chicken breasts all day. Leaving for the hotel this afternoon, so I know I will not be eating well this weekend. I'm making sure I bring my ALA with me.
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nycgirl said:
8:50: Workout - Weights & Light Cardio
Squats - 5x5: 45lbs added on
(First 3 reps of each set were okay; had to "grunt" out the last two reps of each set. Able to complete each set - will increase weight 5lbs next week)
Dbl Shrugs - 5x5: 30lbs
(Able to lift shoulders higher than last week at this weight; def. felt it in my traps)
Bicep Curls - 5x5: 20lbs
(Attempted to do this weight last week couldn't do one rep, so I dropped to 15lbs. Amazed that I was able to do all of the sets with this weight. Again had to grunt out the last two reps of each set)
Dips - 5x5: Down to 46lbs of assistance; will drop down to 40 next week.
Hammer Strength Ab Curl Machine - 2x20: 30lbs
Light Cardio: 20 minutes on Arc Trainer
10:27 (Post-workout) - 1 scoop of PP mixed w/ water and 1/2 cup of Uncle Sam Cereal
11:00 - 1 cup of mashed sweet potato and 1/2 cup of cottage cheese
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