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Sassy69
New member
2/9/05
Well thanks guys. Now I have the beginnings of a scratchy throat. Wonderful. O well, there's some sort of creeping crud going around so I'll just keep up w/ the echinecea. If I get sick, well, I just "work from home" and then I can post all day on EF and not have to use the stealth login.
Ok tonite was part 2 of leg day, hammies. (No small rodents were harmed in this session.) Haven't done deads in loonngg time due to lower back. So I break out the trusty Valeo & have at it.
Meal 1: 8:00 am
3 egg whites + 1 whole egg
5 oz turkey patty
1/2 c oatmeal
Meal 2: 11:30
2 scoops protein mix
5 strawberries
Meal 3: 3 pm
5 oz grilled chicken
1 c salad
1 tbsp vinaigrette dressing
4 oz sweet potato
Meal 4: 5:30
2 scoops protein mix
5 strawberries
pw shake - 9:30 pm -- late today due to side trip to the grocery store. Can't do that anymore -- serious flake-out.
2 scoops Bev Intl'l Masss Maker + water
Meal 5 - 11 pm
6 oz top round steak
1 c steamed green beans
Cals: 1816 Fat: 50g (26%) Carb: 108g (22%) Prot: 229g (53%)
Training:
PM:
6 min precor warmup
Hams:
- good mornings: bar/15 bar+20/10 bar+40/10 x 2 bar/20 bar/10 - went pretty well
- smith machine SLDLs: bar/10 bar+50/10 x 2 bar+70/10 x 2
-- the smith machine stops at above shoes, so I checked out doing just DB SLDLs: 40/10 x 2 for full stretch down to tops of the shoes & kick out past the shoes for stretch
- lying leg curl: 60/10 x 2 -- these didnt' go so good. Crappy machine, strained my back & my knee started to hurt. (Falling apart...)
- Reverse hypers: 10 x 2 -- these were a little dodge on the back so stopped
- hypers: 20 x 4 -- hold at the top, slow up & down -- Burn baby burn
Abs:
- cable ball crunches: 60/25 x 3
- kneeling cable crunches: 110/15 x 3
- decline leg raises: 15 x 3
stretch
Well thanks guys. Now I have the beginnings of a scratchy throat. Wonderful. O well, there's some sort of creeping crud going around so I'll just keep up w/ the echinecea. If I get sick, well, I just "work from home" and then I can post all day on EF and not have to use the stealth login.
Ok tonite was part 2 of leg day, hammies. (No small rodents were harmed in this session.) Haven't done deads in loonngg time due to lower back. So I break out the trusty Valeo & have at it.
Meal 1: 8:00 am
3 egg whites + 1 whole egg
5 oz turkey patty
1/2 c oatmeal
Meal 2: 11:30
2 scoops protein mix
5 strawberries
Meal 3: 3 pm
5 oz grilled chicken
1 c salad
1 tbsp vinaigrette dressing
4 oz sweet potato
Meal 4: 5:30
2 scoops protein mix
5 strawberries
pw shake - 9:30 pm -- late today due to side trip to the grocery store. Can't do that anymore -- serious flake-out.
2 scoops Bev Intl'l Masss Maker + water
Meal 5 - 11 pm
6 oz top round steak
1 c steamed green beans
Cals: 1816 Fat: 50g (26%) Carb: 108g (22%) Prot: 229g (53%)
Training:
PM:
6 min precor warmup
Hams:
- good mornings: bar/15 bar+20/10 bar+40/10 x 2 bar/20 bar/10 - went pretty well
- smith machine SLDLs: bar/10 bar+50/10 x 2 bar+70/10 x 2
-- the smith machine stops at above shoes, so I checked out doing just DB SLDLs: 40/10 x 2 for full stretch down to tops of the shoes & kick out past the shoes for stretch
- lying leg curl: 60/10 x 2 -- these didnt' go so good. Crappy machine, strained my back & my knee started to hurt. (Falling apart...)
- Reverse hypers: 10 x 2 -- these were a little dodge on the back so stopped
- hypers: 20 x 4 -- hold at the top, slow up & down -- Burn baby burn
Abs:
- cable ball crunches: 60/25 x 3
- kneeling cable crunches: 110/15 x 3
- decline leg raises: 15 x 3
stretch
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