Roonytunes 2005

[iceprincess]

Congrats on the raise...I know it is not what you wanted but hey a raise is a raise!! I am sure you deserved every bit of it!! Way to go!!

 

[buffalogal]

Some nice things that happened today:
1) A gesture from a fellow EFer really brightened up my day!

2) I got a 10% raise at work. Like Mermaid, I work in a male-dominated environment and it took 3 years at my company for me to finally get the nerve to negotiate hard. I had requested for 12% knowing it was high and hoping for 10%, and the strategy seems to have worked!

Sure does brighten one's day, especially when you least expect it.

Congrats on the raise RT - That is great news!

 

[mermaid]

2) I got a 10% raise at work. Like Mermaid, I work in a male-dominated environment and it took 3 years at my company for me to finally get the nerve to negotiate hard. I had requested for 12% knowing it was high and hoping for 10%, and the strategy seems to have worked!

You know, I have also been through that process recently and was not very successful. I find it so hard to talk about salary and what I'm worth. That is brilliant news for you RT - so glad that they value you and you could tell them so!

 

[Roonytunes]

Thanks, BG and Mermaid....it was a week of good and bad news for me. I was definitely happy about the work situation and raise, but am a little perplexed and disappointed about the guy one. Part of me still hopes I will get an explanation, even though the other part of me knows I should move on and not expect one.

I had internet problems for the past two days, so I saved my log locally till I could post.

Fri, Dec 2nd

Scale weight: 122lbs

7am: 30 mins HIIT cardio
5 min warm up and cool down on elliptical in steady state mode
20 minute speed intervals on Step Mill – alternating cycles of 100 secs at level 3 and 100 secs at level 8

9am:
½ cup oats
1 cup liquid egg whites

noon:
1 turkey burger patty
veggies – spinach, eggplant, mushrooms, peppers
15 almonds

2:30pm:
4 oz marinated chicken
veggies – spinach, eggplant, mushrooms, peppers

5:30pm:
2 oz chicken
15 almonds

8:30pm:
2 jalapeno chicken sausage links
1 slice spelt bread

10:30pm to 2am:
CHEAT MEAL

Went drinking and dancing with friends – really needed it!!

1 vodka/sprite (no diet soda at my friend’s house) and 2 vodka/club sodas at the bar

2:30am:
Not fancy at all, but just good late night street food to soak up the alcohol:
1 whole wheat pita filled with falafel, hummus, eggplant with all kinds of spicy sauces
Big, fat, potato fries!!

 

[Roonytunes]

Sat, Dec 3rd

Scale weight: 124lbs

9am:
45 mins spinning class followed with 5 mins of ab work at the end

10am:
1 scoop ON whey mixed with water

11:45am:
2 jalapeno chicken sausage links
1 slice spelt bread

2:30pm:
2 oz chicken breast
15 almonds
greens salad with diluted light dressing

5:30pm:
1 cup egg whites
1 scoop whey
1 tbsp ANPB

8:30pm:
2 oz chicken breast
1 bowl of spinach
1 slice spelt bread

11:30pm to 1am:
Needed to get out of the house since I spent a good portion of the day studying...gah!
2 glasses of merlot (~12 oz)

2:15am:
2 oz chicken breast
1 slice spelt bread

Totals: ~1590cals (67g carbs, 156g protein, 44g fat)

 

[*Bunny*]

Big, fat, potato fries!![/COLOR]

I LOVE those... OMG...

Congrats on the Raise RT!

 

[Roonytunes]

Thanks, Bunns! I love me some good fries anytime....

Sun, Dec 4th

Rest Day

Unfortunately, this has also translated into a lazy day overall. I was supposed to study for most of today, but cannot get into the groove. I've just been hanging out in my pajamas all day.

10:15am:
2 jalapeno sausage chicken links
1 slice spelt bread

12:30pm:
1 cup liquid egg whites
1 scoop ON whey
2 tbsp ANPB

<napped, played online, talked on the phone etc. and didn't realize how much time had passed doing nothing significant>

5:30pm:
4 oz steamed chicken
broccoli
1 cup brown rice

8:30pm:
4 oz steamed chicken
broccoli

Can't wait to watch Desperate Housewives and Grey's Anatomy. I love mindless Sunday night tv!

Totals: ~1280 cals (77g carbs, 149g protien, 36g fat)
Macros: 25/50/25 (carbs, protein, fat)
* I will be tracking macros from now on too. I need to tighten the diet and zig zag it a little for my body to not get used to the same ol'

 

[scorpiogirl]

Macros: 25/50/25 (carbs, protein, fat)

Oh, yah!!!! Those look GOOD!

 

[Roonytunes]

Mon, Dec 5th

Scale weight: 122lbs

7am: 30 mins cardio
5 min warmup on elliptical
20 mins on stairmill in fat burn mode in level 7
5 min cooldown on elliptical

9am:
1 scoop whey powder
1 cup liquid eggwhites
1 tbsp ANPB

noon:
1 turkey burger patty
veggies - eggplant, spinach, mushrooms, hot peppers
2 brown rice cakes

2:30pm:
4 oz marinated chicken breast
veggies - eggplant, spinach, mushrooms, hot peppers
15 almonds

5pm:
2 oz marinated chicken breast
steamed broccoli

7:15pm: lower body workout

Leg Press:
1x12 with 140lb plates
1x12 with 190lb plates
4x12 with 270lb plates

Smith Machine:
4x12 deep wide leg squats with 40lb plates

Superset (leg extensions & leg curls):
1x12 with 40lbs on leg extensions, 1x12 with 40lbs on leg curls
3x12 with 50lbs on leg extensions, 3x12 with 45lbs on leg curls

Calf Raises:
4x12 on alternating leg with no weights

8:20pm:
PWO shake - 1.5 scoops of whey mixed with water

Totals: ~1210 cals (40g carbs, 177g protein, 39g fat)
Macros: ~15c/55p/30f

 

[iceprincess]

Looking good Roonytunes!! Keep up the good work!! Macros look awesome as well!!