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Sassy 2005
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Sassy69
New member
Thx T! Congrats on staying w/ the program with all that temptation around too!
I slept waaaaaaaaaay in today. But I guess take it when you can. Sure felt good.
Meal 1: 1:00 pm
3 egg whites + 1 whole egg
5 oz turkey patty
1/2 c oatmeal
Meal 2: 4:00 pm
4 oz tuna
5 strawberries
Meal 3: 6:30 pm
4 oz tuna
5 strawberries
PW shake: 8:30 pm
2 scoops protein mix
Meal 4: 11 pm
5 oz top round
1 c spinach salad
1 tbsp vinegar & oil
Meal 5 12 pm -- snack really -- I was hungry
1 tbsp natty pb
Cals: 1404 Fat: 41g (27%) Carb: 68g (18%) Prot: 186g (55%)
Training: Shoulders & Rear Delts
6 min elliptical warmup
- side laterals + DB presses: 15/10 + 35/10 15/10 + 35/9 x 3
- front raises + upright rows: 15/10 + 50/10 x 4
- shrugs + reverse x-overs: 115/40 sec hold + 20/10 x 4
- Rotator cuff cables: 15/4 x 3
20 min cardio
I slept waaaaaaaaaay in today. But I guess take it when you can. Sure felt good.
Meal 1: 1:00 pm
3 egg whites + 1 whole egg
5 oz turkey patty
1/2 c oatmeal
Meal 2: 4:00 pm
4 oz tuna
5 strawberries
Meal 3: 6:30 pm
4 oz tuna
5 strawberries
PW shake: 8:30 pm
2 scoops protein mix
Meal 4: 11 pm
5 oz top round
1 c spinach salad
1 tbsp vinegar & oil
Meal 5 12 pm -- snack really -- I was hungry
1 tbsp natty pb
Cals: 1404 Fat: 41g (27%) Carb: 68g (18%) Prot: 186g (55%)
Training: Shoulders & Rear Delts
6 min elliptical warmup
- side laterals + DB presses: 15/10 + 35/10 15/10 + 35/9 x 3
- front raises + upright rows: 15/10 + 50/10 x 4
- shrugs + reverse x-overs: 115/40 sec hold + 20/10 x 4
- Rotator cuff cables: 15/4 x 3
20 min cardio
Last edited:
Sassy69
New member
2/21/05
Today was my last day within my 2 week promo membership to this Gold's Gym. While there I talked to a guy who said there was another gym nearby that had more of a "gym" ambiance. So after training I checked it out and was mightily impressed. And their rates were $30/month. AND I saw some muscle head people! SCORE! AND they actually had applications for an NPC card & ads for a local show in May. So, I think I may have found my 2nd home.... More to come on that!
Today I also switched up the diet -- all the carbs except green leafy are pulled and replaced with 1/2 grapefruit in meal 1 & 2x/week carb up in Meal 5. These will coincide with quad & ham days (Mon & Thurs).
Meal 1: 8:00 pm
3 egg whites + 1 whole egg
5 oz turkey patty
1/2 grapefruit.
Meal 2: 12:00 pm
2 scoops protein mix
Meal 3: 3:00 pm
5 oz chicken
1 c spinach salad
1 tbsp vinegar & oil
Meal 4: 5:30 pm
2 scoops protein mix
snack: 8:30 pm
EAS to-go protein mix -- needed something to hold me post workout & thru a bunch of errands I had to run
Meal 5: 9:30 pm - CARB UP! This got a little late because of errands & a hail storm that blew thru town.
- 1 small banana
- 1 c (after cooked) brown rice -- All mushed together w/ splenda & dash of cinnamon
- 8 oz sweet potatoe
- 1 tbsp butter
Cals: 1916 Fat: 44g (22%) Carb: 202g (39%) Prot: 179g (39%)
Training: Quads
6 min elliptical warmup
- Squats: bar/15 110/10 130/10 150/10x2
- Deeper squats + sissy squats: 90/10 + 15 x 3
- Step ups: 25/20 x 3 (left, right ,alt)
- V-squats (hack squat): wide stance: 180/12 x 4
- Leg press-narrow stance: 360/10 410/10x2 410/8->360/7->270/8->180/10 ->90/10
Today was my last day within my 2 week promo membership to this Gold's Gym. While there I talked to a guy who said there was another gym nearby that had more of a "gym" ambiance. So after training I checked it out and was mightily impressed. And their rates were $30/month. AND I saw some muscle head people! SCORE! AND they actually had applications for an NPC card & ads for a local show in May. So, I think I may have found my 2nd home.... More to come on that!
Today I also switched up the diet -- all the carbs except green leafy are pulled and replaced with 1/2 grapefruit in meal 1 & 2x/week carb up in Meal 5. These will coincide with quad & ham days (Mon & Thurs).
Meal 1: 8:00 pm
3 egg whites + 1 whole egg
5 oz turkey patty
1/2 grapefruit.
Meal 2: 12:00 pm
2 scoops protein mix
Meal 3: 3:00 pm
5 oz chicken
1 c spinach salad
1 tbsp vinegar & oil
Meal 4: 5:30 pm
2 scoops protein mix
snack: 8:30 pm
EAS to-go protein mix -- needed something to hold me post workout & thru a bunch of errands I had to run
Meal 5: 9:30 pm - CARB UP! This got a little late because of errands & a hail storm that blew thru town.
- 1 small banana
- 1 c (after cooked) brown rice -- All mushed together w/ splenda & dash of cinnamon
- 8 oz sweet potatoe
- 1 tbsp butter
Cals: 1916 Fat: 44g (22%) Carb: 202g (39%) Prot: 179g (39%)
Training: Quads
6 min elliptical warmup
- Squats: bar/15 110/10 130/10 150/10x2
- Deeper squats + sissy squats: 90/10 + 15 x 3
- Step ups: 25/20 x 3 (left, right ,alt)
- V-squats (hack squat): wide stance: 180/12 x 4
- Leg press-narrow stance: 360/10 410/10x2 410/8->360/7->270/8->180/10 ->90/10
Sassy69
New member
2/22/05
I had a chiro appt tonite. The chiro is next to my gym so I went up there & planned to do chest afterwards. The chiro hooks me up to the electro stim for 20 min and I fell asleep. Well that pretty much busted my training session. So its "nite off". Early to bed & have to grill a bunch of stuff for the next few days. Also first day of inter-carbup day low-carb. Definitely need to drink more water on these days .. I was dried out today.
Meal 1: 8:00 pm
3 egg whites + 1 whole egg
5 oz turkey patty
1/2 grapefruit.
Meal 2: 12:00 pm
2 scoops protein mix
Meal 3: 3:00 pm
5 oz chicken
1 c spinach salad
1 tbsp vinegar & oil
Meal 4: 5:30 pm
2 scoops protein mix
Meal 5: 9 pm
5 oz orange roughie
1 c spinach salad
1 tbsp vinegar & oil
Cals: 1501 Fat: 40g (24%) Carb: 40 (10%) Prot: 244g (66%)
Training: tonite was a bust. No training .. so "nite off"
I had a chiro appt tonite. The chiro is next to my gym so I went up there & planned to do chest afterwards. The chiro hooks me up to the electro stim for 20 min and I fell asleep. Well that pretty much busted my training session. So its "nite off". Early to bed & have to grill a bunch of stuff for the next few days. Also first day of inter-carbup day low-carb. Definitely need to drink more water on these days .. I was dried out today.
Meal 1: 8:00 pm
3 egg whites + 1 whole egg
5 oz turkey patty
1/2 grapefruit.
Meal 2: 12:00 pm
2 scoops protein mix
Meal 3: 3:00 pm
5 oz chicken
1 c spinach salad
1 tbsp vinegar & oil
Meal 4: 5:30 pm
2 scoops protein mix
Meal 5: 9 pm
5 oz orange roughie
1 c spinach salad
1 tbsp vinegar & oil
Cals: 1501 Fat: 40g (24%) Carb: 40 (10%) Prot: 244g (66%)
Training: tonite was a bust. No training .. so "nite off"
Last edited:
Sassy69
New member
2/22/05
Another early meeting at work. So I offer to bring Dunkin Donuts coffee. 2 of those "Box o' Joe" things, decaf & regular. So I proceed to have about 6 cups of coffee before it all gets cold. Brilliant. I think I went past the jitters and straight to an altered state of being. Anyway, interesting day. Tonite was chest & cardio.
Meal 1: 8:00 pm
3 egg whites + 1 whole egg
5 oz turkey patty
1/2 grapefruit.
Meal 2: 12:00 pm
2 scoops protein mix
Meal 3: 3:00 pm
5 oz chicken
1 c spinach salad
1 tbsp vinegar & oil
Meal 4: 5:30 pm
2 scoops protein mix
Meal 5: 9 pm
5 oz top round
1 c spinach salad
1 tbsp vinegar & oil
Cals: 1596 Fat: 45g (26%) Carb: 35 (8%) Prot: 260g (66%)
Training: chest
6 min elliptical warmup
- flat bench press: bar/20 90/10 110/10 x 3 - last 2 of each set w/ a spotter
- incline DB press + fly: 40/10 + 25/10 45/8 + 25/10x 2 40/8 + 25/10
- incline Smith:
- 30 degree) 90/10 120/10 110/10 x 2
- 45 degree) 90/10 90/5 half range + 5 full x 2
- cable x-over + pushups: 35/10 + 10 x 3
20 min HIIT stairmaster
__________________
Another early meeting at work. So I offer to bring Dunkin Donuts coffee. 2 of those "Box o' Joe" things, decaf & regular. So I proceed to have about 6 cups of coffee before it all gets cold. Brilliant. I think I went past the jitters and straight to an altered state of being. Anyway, interesting day. Tonite was chest & cardio.
Meal 1: 8:00 pm
3 egg whites + 1 whole egg
5 oz turkey patty
1/2 grapefruit.
Meal 2: 12:00 pm
2 scoops protein mix
Meal 3: 3:00 pm
5 oz chicken
1 c spinach salad
1 tbsp vinegar & oil
Meal 4: 5:30 pm
2 scoops protein mix
Meal 5: 9 pm
5 oz top round
1 c spinach salad
1 tbsp vinegar & oil
Cals: 1596 Fat: 45g (26%) Carb: 35 (8%) Prot: 260g (66%)
Training: chest
6 min elliptical warmup
- flat bench press: bar/20 90/10 110/10 x 3 - last 2 of each set w/ a spotter
- incline DB press + fly: 40/10 + 25/10 45/8 + 25/10x 2 40/8 + 25/10
- incline Smith:
- 30 degree) 90/10 120/10 110/10 x 2
- 45 degree) 90/10 90/5 half range + 5 full x 2
- cable x-over + pushups: 35/10 + 10 x 3
20 min HIIT stairmaster
__________________
Sassy69
New member
2/24/05
OMG ... 3 days of low carbing. I've been fine up until today. My brain was fine this morning but over the course of the day I"m finding things more & more humorous and my legs feel like they need a nap. Hopefully I won't open my mouth w/ more humorous comments during my last 2 1/2 hr meeting...
OMG ... 3 days of low carbing. I've been fine up until today. My brain was fine this morning but over the course of the day I"m finding things more & more humorous and my legs feel like they need a nap. Hopefully I won't open my mouth w/ more humorous comments during my last 2 1/2 hr meeting...
T
The Shadow
Guest
are you lo-ing or cycling?
Sassy69
New member
2/24/05
Yea! Carb up day. I think I walked around most of the day w/ my legs feeling tired and my brain got flakier over the course of the day. 3 days of low carb & tonite carb-up after hams training.
Meal 1: 8:00 pm
3 egg whites + 1 whole egg
5 oz turkey patty
1/2 grapefruit.
Meal 2: 12:00 pm
2 scoops protein mix
Meal 3: 3:00 pm
5 oz chicken
1 c spinach salad
1 tbsp vinegar & oil
Meal 4: 5:30 pm
2 scoops protein mix
snack: 8:30 pm
EAS to-go protein mix -- needed something to hold me post workout & thru a bunch of errands I had to run
Meal 5: 9:30 pm - CARB UP! This got a little late because of errands & a hail storm that blew thru town.
- 1 small banana
- 1 c (after cooked) brown rice -- All mushed together w/ splenda & dash of cinnamon
- 8 oz sweet potatoe
- 1 tbsp butter
Cals: 1848 Fat: 45g (22%) Carb: 142g (28%) Prot: 224g (49%)
Training: Hams & Calves -- checked out a new gym tonite.
6 min arc trainer
- GMs: bar/15 80/12 x 4
- SLDLs: bar/15 90/10 110/10 130/8 150/5 (PR!)
- Seated Leg Curl + alt leg curl: 70/10+25/10 70/5-5-5+25/10 x 2 80/10+30/10
- hypers: 30 x 3
- Seated calf press: 290/30 380/30 x 3
- Seated calf raise: 90/30 x 4
Yea! Carb up day. I think I walked around most of the day w/ my legs feeling tired and my brain got flakier over the course of the day. 3 days of low carb & tonite carb-up after hams training.
Meal 1: 8:00 pm
3 egg whites + 1 whole egg
5 oz turkey patty
1/2 grapefruit.
Meal 2: 12:00 pm
2 scoops protein mix
Meal 3: 3:00 pm
5 oz chicken
1 c spinach salad
1 tbsp vinegar & oil
Meal 4: 5:30 pm
2 scoops protein mix
snack: 8:30 pm
EAS to-go protein mix -- needed something to hold me post workout & thru a bunch of errands I had to run
Meal 5: 9:30 pm - CARB UP! This got a little late because of errands & a hail storm that blew thru town.
- 1 small banana
- 1 c (after cooked) brown rice -- All mushed together w/ splenda & dash of cinnamon
- 8 oz sweet potatoe
- 1 tbsp butter
Cals: 1848 Fat: 45g (22%) Carb: 142g (28%) Prot: 224g (49%)
Training: Hams & Calves -- checked out a new gym tonite.
6 min arc trainer
- GMs: bar/15 80/12 x 4
- SLDLs: bar/15 90/10 110/10 130/8 150/5 (PR!)
- Seated Leg Curl + alt leg curl: 70/10+25/10 70/5-5-5+25/10 x 2 80/10+30/10
- hypers: 30 x 3
- Seated calf press: 290/30 380/30 x 3
- Seated calf raise: 90/30 x 4
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