SBT's death to shyness, Resurrection to the stage 2007

[ck2006]

did they say why? That is garbage, sorry to hear that, you can relax and enjoy the wedding, hopefully.

 

[sbt2082]

Great Leg Day girl! Sorry to hear about the mood, hopefully a little better today. Stay with the positive attitude, it will make a difference.

THANK YOU!!! Great advice, as always

^^ Dang! Well I'm sorry to hear that!! Gotta love family....

Ughhh you can say that again... family BLAH!
Bout the squats... cross arms in front and try to rest the bar more on your chest... I am still trying to get the hang of it myself

That sucks, SBT! But hey, at least you don't have to worry about getting the stupid dress altered now, right? Hang in there, girl & continue to kick a$$ at the gym to vent it all out. I love reading about the weights that you're pushing these days.

Yeah thats true, and get my money back for the deposit too!!! You are right about it fueling my workout though, LOL, it did a mighty fine job yesterday thats for sure!!!

 

[Miss24k]

Sorry to hear about your fam girl. Keep your head up.

 

[sbt2082]

did they say why? That is garbage, sorry to hear that, you can relax and enjoy the wedding, hopefully.

YEah, they said why... she'd rather her friends from HS be in the wedding instead Oh well....

Sorry to hear about your fam girl. Keep your head up.

Thanks girlie!!!
I'm doing my best thats for sure

 

[treilin]

Yeah well we talked about all that.... Ridiculous.

 

[ck2006]

don't make me take out my whip today

 

[Will2BLean]

OMG! I can't believe your brother's fiance. I'm sorry, sbt.

... maybe she just didn't want anyone in the wedding looking hotter than her on her wedding day.

 

[Jamie Lynn]

OMG! I can't believe your brother's fiance. I'm sorry, sbt.

... maybe she just didn't want anyone in the wedding looking hotter than her on her wedding day.

That's a very good reason....I second that.

 

[HiDnGoD]

Checkin in.
Sorry to hear of the drama. You know what they say. You can choose your friends, but you can't choose your family.
I suggest challenging the replacements to a posedown.

 

[T-Cake]

OMG! I can't believe your brother's fiance. I'm sorry, sbt.

... maybe she just didn't want anyone in the wedding looking hotter than her on her wedding day.

Sounds like a bunch of jerks -- but I definitely think ^^^ is a reasonable guess.

Just thought my little bear would cheer you up!

 

[sbt2082]

Yeah well we talked about all that.... Ridiculous.

I know we did... THATS what helped
And thanks for listening to my 15 minute rant just a few ago too

don't make me take out my whip today

Awwww come on now

OMG! I can't believe your brother's fiance. I'm sorry, sbt.

... maybe she just didn't want anyone in the wedding looking hotter than her on her wedding day.

Hmmm ya know, now that you mention it she did say just that when I tried the dress on, it was more like "oh shoot you are gonna look better then me" LOL

Thanks girl

That's a very good reason....I second that.

THANK YOU!!

Checkin in.
Sorry to hear of the drama. You know what they say. You can choose your friends, but you can't choose your family.
I suggest challenging the replacements to a posedown.

LOL you are silllllllllllly!!!! And you can say that first line again for sure!!!

Sounds like a bunch of jerks -- but I definitely think ^^^ is a reasonable guess.

Just thought my little bear would cheer you up!

Awwww and it sure did!!!! Loved the pic, thanks so much hun!!!

 

[T-Cake]

 

[sbt2082]

Wednesday, January 3, 2006
Mood: Got ALOT better... thanks everyone
Weight: ???
Soreness: Still a little in glutes but that was about it

m1: Pumpkin pudding mixture (pumpkin, protein powder, oats)
m2: 4 oz chicken, 1 1/4 cup shredded wheat
m3: 4 oz chicken, 1 cup green beans, 4 oz sweet potato
m4: 1 1/2 scoops protein powder, 1 scoop NOxplode, 1/2 oz walnuts

GYM!!! Upper body and abs....
Warm-up: 5 min treadmill (speed 4.1/incline 3)
BB bench press (tempo 311) (6 x 100)(1 X 120)(6 X 115)(1 X 135)(11 X 105)(15 X 95)
BB bent over row (tempo 311) (6 x 75)(1 x 105)(6 x 95)(1 x 125)(11 x 105)(15 x 95)
Close grip pull down (tempo 311) (8 x 80)(8 x 90)(8 x 100) <--diff machine
DB Shoulder Press (tempo 311) (8 x 35)(8 x 35)(8 x 35)
Hanging leg raises (1 x 15)(3 x 16)
Jack knife on swiss ball (4 x 25)
Knee in w/ 4 lb medicine ball (2 x 21) (2 x 25)
Knee in w/rotation and 4 lb medicine ball (4 x 25) both sides
Vacuums w/lats (3 x 100 sec) rest 10 sec
Stretch and hot tub ahhhhhhhhh.....

m5: 2 scoops protein, 1/2 banana
m6: 4 oz chicken, lettuce, mushroom, 4 oz sweet potato
m7: 1 tbl PB

(ZERRRRRRRRRROOOOOOOOOOOOOO appetite)

Still got cals in though....
Total: 1778
Fat: 38 343 20%
Sat: 4 37 2%
Poly: 7 67 4%
Mono: 15 134 8%
Carbs: 190 597 35%
Fiber: 41 0 0%
Protein: 190 758 45%

 

[Ilk]

Hope you're feeling better today girl...

Welcome every morning with a smile. Look on the new day as another special gift from your Creator, another golden opportunity to complete what you were unable to finish yesterday. Be a self-starter. Let your first hour set the theme of success and positive action that is certain to echo through your entire day. Today will never happen again. Don't waste it with a false start or no start at all. You were not born to fail

 

[sbt2082]

That pic is even cuter!!!!!! THanks a bunch girlie!!!

Hope you're feeling better today girl...

Welcome every morning with a smile. Look on the new day as another special gift from your Creator, another golden opportunity to complete what you were unable to finish yesterday. Be a self-starter. Let your first hour set the theme of success and positive action that is certain to echo through your entire day. Today will never happen again. Don't waste it with a false start or no start at all. You were not born to fail

Awww I absolutely LOVE that quote!!! Thank you so much sweetie!!!

 

[*Bunny*]

(ZERRRRRRRRRROOOOOOOOOOOOOO appetite)

This can be a good thing.. I had an appy for BOTH of us yesterday torture!! Where are cals at these days?

 

[Jamie Lynn]

Hope you're feeling better today girl...

Welcome every morning with a smile. Look on the new day as another special gift from your Creator, another golden opportunity to complete what you were unable to finish yesterday. Be a self-starter. Let your first hour set the theme of success and positive action that is certain to echo through your entire day. Today will never happen again. Don't waste it with a false start or no start at all. You were not born to fail

Nice one Ilk.

Good Morning ducky!!!

 

[sbt2082]

This can be a good thing.. I had an appy for BOTH of us yesterday torture!! Where are cals at these days?

Calories been staying right around 1800 give or take a little bit, glad you caught that... I need to get to copying and pasting my cals and ratios from fitday

K, all fixed and added now!

 

[*Bunny*]

Sweet thanks girl! Wanted to make sure you were eating even if T has to force feed you

 

[sbt2082]

Sweet thanks girl! Wanted to make sure you were eating even if T has to force feed you

No prob! THanks for pointing out that I had missed that, and glad I was still able to edit it ALthough the 1 tbl of PB was being eaten at 1:30 a.m. just to get the cals in LOL... I told T she was only allowed to force feed me if we could play airplane (yes like you do with little kids LOL)

 

[Will2BLean]

^^ Did she get to tie a bib around your neck, too!

 

[ck2006]

Wednesday, January 3, 2006
Mood: Got ALOT better... thanks everyone
Weight: ???
Soreness: Still a little in glutes but that was about it

m1: Pumpkin pudding mixture (pumpkin, protein powder, oats)
m2: 4 oz chicken, 1 1/4 cup shredded wheat
m3: 4 oz chicken, 1 cup green beans, 4 oz sweet potato
m4: 1 1/2 scoops protein powder, 1 scoop NOxplode, 1/2 oz walnuts

GYM!!! Upper body and abs....
Warm-up: 5 min treadmill (speed 4.1/incline 3)
BB bench press (tempo 311) (6 x 100)(1 X 120)(6 X 115)(1 X 135)(11 X 105)(15 X 95)
BB bent over row (tempo 311) (6 x 75)(1 x 105)(6 x 95)(1 x 125)(11 x 105)(15 x 95)
Close grip pull down (tempo 311) (8 x 80)(8 x 90)(8 x 100) <--diff machine
DB Shoulder Press (tempo 311) (8 x 35)(8 x 35)(8 x 35)
Hanging leg raises (1 x 15)(3 x 16)
Jack knife on swiss ball (4 x 25)
Knee in w/ 4 lb medicine ball (2 x 21) (2 x 25)
Knee in w/rotation and 4 lb medicine ball (4 x 25) both sides
Vacuums w/lats (3 x 100 sec) rest 10 sec
Stretch and hot tub ahhhhhhhhh.....

m5: 2 scoops protein, 1/2 banana
m6: 4 oz chicken, lettuce, mushroom, 4 oz sweet potato
m7: 1 tbl PB

(ZERRRRRRRRRROOOOOOOOOOOOOO appetite)

Still got cals in though....
Total: 1778
Fat: 38 343 20%
Sat: 4 37 2%
Poly: 7 67 4%
Mono: 15 134 8%
Carbs: 190 597 35%
Fiber: 41 0 0%
Protein: 190 758 45%

HOLY workout girl!!!! you better eat to keep all that muscle you just worked for!!!!!!! or I will be gettting the whip out for you not eating!

 

[sbt2082]

^^ Did she get to tie a bib around your neck, too!

BUt of course, I gotta have that I'm a slobbbbbbbb
Just kidding!! Hasn't come to that yet...

HOLY workout girl!!!! you better eat to keep all that muscle you just worked for!!!!!!! or I will be gettting the whip out for you not eating!

THanks for that tip I'm doing my best to get it all in just have a lack of appetite thats all so just chew the food and swallow not tasting much LOL

 

[Will2BLean]

BUt of course, I gotta have that I'm a slobbbbbbbb
Just kidding!! Hasn't come to that yet...

http://images.fotosearch.com/bigcomps/SPS/SPS124/1166R-4063.jpg

 

[*Bunny*]

http://images.fotosearch.com/bigcomps/SPS/SPS124/1166R-4063.jpg

Now picturing THAT as PB is nasty lol can you imagine the mess

 

[ck2006]

Now picturing THAT as PB is nasty lol can you imagine the mess

It looks exactly like that when it come out too! LMAO ooooooooooouuuuuuuuuuuu hee hee

 

[*Bunny*]

It looks exactly like that when it come out too! LMAO ooooooooooouuuuuuuuuuuu hee hee

 

[ck2006]

LMFAO

you and your abbrevations!! It takes me like 5 minutes to figure them out in my head LOL

I thought it was very informative due to the fact you guys will need to know these things one day LOL

ps... sbt sorry for jacking your thread

 

[sbt2082]

Thursday, January 4, 2006

Mood: Some advice from a good friend turned this one completely around
WEight: Not a clue, slept in this a.m.
Soreness: Abs and ant. delts as the day went on, now legs are heavy

m1: 3/4 cup oats, 1 scoop protein
m2: 3/4 cup shredded wheat, 4 oz chicken
m3: 4 oz chicken, 11 almonds

GYM!!! Cardio day (HIIT)
Step mill: 5 min warm-up then
Ladders- 30 sec level 12/30 sec rec/30 sec level 15/30 sec rec/30 sec level 18/60 sec recover... keep repeating cycles for 25 min
^^^Buns: I really liked these! I was dripping sweat bout 10 minutes into them and I could tell they really got your HR up there (although I forgot my HR monitor ) THanks for the suggestion! Was definately a nice change of pace!

m4: 2 scoops protein, 1/2 banana
m5: 20 shrimp, 3/4 cup whole wheat pasta spirals, lettuce mushroom
m6: 1 scoop protein, 2 tbl PB

 

[sbt2082]

http://images.fotosearch.com/bigcomps/SPS/SPS124/1166R-4063.jpg

Now picturing THAT as PB is nasty lol can you imagine the mess

LMFAO

you and your abbrevations!! It takes me like 5 minutes to figure them out in my head LOL

I thought it was very informative due to the fact you guys will need to know these things one day LOL

ps... sbt sorry for jacking your thread

Oh no problem at all
Thanks for the laughs you three... tooooooooo silly!!!

 

[treilin]

No prob! THanks for pointing out that I had missed that, and glad I was still able to edit it ALthough the 1 tbl of PB was being eaten at 1:30 a.m. just to get the cals in LOL... I told T she was only allowed to force feed me if we could play airplane (yes like you do with little kids LOL)

Brrrrrrrroooooooommmmmmmmmmmmm

 

[*Bunny*]

Step mill: 5 min warm-up then
Ladders- 30 sec level 12/30 sec rec/30 sec level 15/30 sec rec/30 sec level 18/60 sec recover... keep repeating cycles for 25 min
^^^Buns: I really liked these! I was dripping sweat bout 10 minutes into them and I could tell they really got your HR up there (although I forgot my HR monitor ) THanks for the suggestion! Was definately a nice change of pace!

NICE WORK!!!! I forget that sometimes I need to get that recovery HR back DOWN before hitting it again... other times I'm overzealous, Im sure you can relate. If you want to challenge yourself & keep your mind busy add the drops in for the 2nd half of the session (i.e. elevators, going up & down)

Make sure T gets her h20 in

 

[HiDnGoD]

Thursday, January 4, 2006

Mood: Some advice from a good friend turned this one completely around
WEight: Not a clue, slept in this a.m.
Soreness: Abs and ant. delts as the day went on, now legs are heavy

m1: 3/4 cup oats, 1 scoop protein
m2: 3/4 cup shredded wheat, 4 oz chicken
m3: 4 oz chicken, 11 almonds

GYM!!! Cardio day (HIIT)
Step mill: 5 min warm-up then
Ladders- 30 sec level 12/30 sec rec/30 sec level 15/30 sec rec/30 sec level 18/60 sec recover... keep repeating cycles for 25 min
^^^Buns: I really liked these! I was dripping sweat bout 10 minutes into them and I could tell they really got your HR up there (although I forgot my HR monitor ) THanks for the suggestion! Was definately a nice change of pace!

m4: 2 scoops protein, 1/2 banana
m5: 20 shrimp, 3/4 cup whole wheat pasta spirals, lettuce mushroom
m6: 1 scoop protein, 2 tbl PB

I do something similar, but I do 1-2 minof each phase. Panting like a dog by the end.

 

[sbt2082]

NICE WORK!!!! I forget that sometimes I need to get that recovery HR back DOWN before hitting it again... other times I'm overzealous, Im sure you can relate. If you want to challenge yourself & keep your mind busy add the drops in for the 2nd half of the session (i.e. elevators, going up & down)

Make sure T gets her h20 in

THANK YOU!!! I am right there with ya, I do seem to forget that its important to get that HR back down too before hitting it again... LOL like last week with the crazy drop sets and only doing 30 sec of recovery SO yup, the being overzealous I can completely relate too Hmmmm... always up for a challenge, so what are elevators??? (same as drop set??)

 

[Will2BLean]

Ooooh! Those ladders look like fun times!

 

[*Bunny*]

THANK YOU!!! I am right there with ya, I do seem to forget that its important to get that HR back down too before hitting it again... LOL like last week with the crazy drop sets and only doing 30 sec of recovery SO yup, the being overzealous I can completely relate too Hmmmm... always up for a challenge, so what are elevators??? (same as drop set??)

while this may be overcomplicated for some, you'll get it lol...
i.e. lets say you do 20 min hiit... 1st half (10min) are ladders, 2nd half (10min) are drops... in an elevator you can go up & down, think of going up (ladders) and down (drops) in the same session...

 

[sbt2082]

Friday, January 5, 2007

m1: 4 oz chicken, 1 cup shredded wheat
m2: 1 scoop protein, 3/4 cup oats
m3: 4 oz chicken, 1 cup broccoli, 1 cup brown rice (cooked)
m4: 1 1/2 scoops protein, 1 scoop NO2, 13 almonds

GYM!!! Hams, glutes...
SLDL's (tempo 301) (6 x 225)(1 X 240)(6 X 230)(1 X 250)(10 X 215)(15 X 100) <--250= PR
Romanian Deadlift (tempo 311) (8 x 135)(8 x 145)(8 x 155)
Static Lunge (tempo 311) (10 x 45) x 3
Good Morning (tempo 222) (10 x 75)(10 x 95)
Butt Blaster (tempo 222) (10 x 70)(10 x 80)
Standing Calf Raises (tempo 222) (8 x 590)(8 x 630)(8 x 650)(8 x 680) <--PR
Vacuums w/lats (3 x 90)

m5: 1 1/2 scoops protein, 1 tsp creatine, 1/2 banana
HOT tub ahhhhhhhhhhhhhhhh.....
m6: 4 oz chicken, lettuce, mushroom, 3 oz sweet potato
m7: 2 tbl PB

Total: 1818
Fat: 37 332 19%
Sat: 6 57 3%
Poly: 5 43 2%
Mono: 7 63 4%
Carbs: 189 629 36%
Fiber: 32 0 0%
Protein: 199 795 45%

 

[*Bunny*]

Great pic
Great workout
Great job on getting the meals in.

 

[Jamie Lynn]

Friday, January 5, 2007
GYM!!! Hams, glutes...
SLDL's (tempo 301) (6 x 225)(1 X 240)(6 X 230)(1 X 250)(10 X 215)(15 X 100) <--250= PR
Romanian Deadlift (tempo 311) (8 x 135)(8 x 145)(8 x 155)
Static Lunge (tempo 311) (10 x 45) x 3
Good Morning (tempo 222) (10 x 75)(10 x 95)
Butt Blaster (tempo 222) (10 x 70)(10 x 80)
Standing Calf Raises (tempo 222) (8 x 590)(8 x 630)(8 x 650)(8 x 680) <--PR
Vacuums w/lats (3 x 90)

Nice job girl!!

Quick question for you though, what is the difference between SLDL's and Romanian DL's? I was under the impression that they were the same thing, just different names.

 

[*Bunny*]

what is the difference between SLDL's and Romanian DL's? .

Im not SBT but I found these for you
SLDL variation 1
SLDL variation 2
Romanian DL 1
RDL

 

[sbt2082]

Great pic
Great workout
Great job on getting the meals in.

Thank you
Thank you
THANK YOU

Nice job girl!!

Quick question for you though, what is the difference between SLDL's and Romanian DL's? I was under the impression that they were the same thing, just different names.

Let me go check out the links BUnny was nice enough to post and I'll tell ya which ones are like the two that we do

 

[Will2BLean]

Yo, dawg. I, too, love the picture quote thingamabob.

Have a great weekend!

 

[sbt2082]

Im not SBT but I found these for you
SLDL variation 1
SLDL variation 2
Romanian DL 1
RDL

THe ones we do look most like pic #1 and pic #4... they are very similiar but one puts more of a stretch into your legs since you go lower

Thanks Bunny for posting up those links

Yo, dawg. I, too, love the picture quote thingamabob.

Have a great weekend!

Wassssssssuppppppppppppp Gooooofy!!!
Hope you do the same!

 

[Jamie Lynn]

THe ones we do look most like pic #1 and pic #4... they are very similiar but one puts more of a stretch into your legs since you go lower

Thanks Bunny for posting up those links


Wassssssssuppppppppppppp Gooooofy!!!
Hope you do the same!

Awesome, thanks girl and Buns!!! You girls rock

 

[sbt2082]

Awesome, thanks girl and Buns!!! You girls rock

No problem girlie!!!!
You rock yourself!!! And only a couple of more weeks til you are back in the states with us huh

 

[sbt2082]

Saturday, January 6, 2006

m1: 4 egg whites, mushrooms, 3/4 cup oatmeal
m2: Protein muffins
m3: 5 oz chicken, 1 cup broccoli, 1 cup whole wheat pasta, lettuce
m4: 1 oz almonds, 2 scoops protein

GYM!!! Upper body and abs...
5 min warm-up on treadmill (speed 4.1)
Chin-ups (tempo 311) (6 x 35)(1 x BW)(6 x 25)(1 x BW)(11 x 35)(15 x 45)
BB Shoulder Press (tempo 311) (6 x 75)(1 x 105)(6 x 85)(1 x 115)(11 x 75)(20 x 55)
DB Bench Press (SS)(tempo 311) (8 x 55)(6 x 55)
Wide grip cable Seated Rows (SS) (tempo 311) (8 x 80)(8 x 90)
Decline bench (SS)
*Regular leg raises (3 x 15)
*Scissor leg raises (10)(12)(10)
*Static contraction (20 sec)(13 sec)(11 sec)
HOTTTTTTTTTTT TUBBBB

m5: 1 1/2 scoops protein, 1/2 banana, 1 tsp creatine
m6: ???????

 

[Jamie Lynn]

Saturday, January 6, 2006

m1: 4 egg whites, mushrooms, 3/4 cup oatmeal
m2: Protein muffins
m3: 5 oz chicken, 1 cup broccoli, 1 cup whole wheat pasta, lettuce
m4: 1 oz almonds, 2 scoops protein

GYM!!! Upper body and abs...
5 min warm-up on treadmill (speed 4.1)
Chin-ups (tempo 311) (6 x 35)(1 x BW)(6 x 25)(1 x BW)(11 x 35)(15 x 45)
BB Shoulder Press (tempo 311) (6 x 75)(1 x 105)(6 x 85)(1 x 115)(11 x 75)(20 x 55)
DB Bench Press (SS)(tempo 311) (8 x 55)(6 x 55)
Wide grip cable Seated Rows (SS) (tempo 311) (8 x 80)(8 x 90)
Decline bench (SS)
*Regular leg raises (3 x 15)
*Scissor leg raises (10)(12)(10)
*Static contraction (20 sec)(13 sec)(11 sec)
HOTTTTTTTTTTT TUBBBB

m5: 1 1/2 scoops protein, 1/2 banana, 1 tsp creatine
m6: ???????

So you did decline bench too or was that where you did your ab stuff?

 

[Will2BLean]

Mornin' girlie!!!! Is this a different protein muffin than the one's I make? If so, can you post up the recipe? Pwetty pweez. hehe

 

[sbt2082]

So you did decline bench too or was that where you did your ab stuff?

Nope just did flat bench DB press... the decline bench was what I used for ab superset that follows

 

[sbt2082]

Mornin' girlie!!!! Is this a different protein muffin than the one's I make? If so, can you post up the recipe? Pwetty pweez. hehe

NOpe, just something I threw together last minute and cooked up in the microwave LOL no real recipe followed

Made yours last night though and cut recipe in half and ohhhhhhhh myyyyyyyyy were they tasty! Thanks a bunch for the recipe!!!

 

[sbt2082]

Sunday, January 7, 2007
"The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence."
Mood: Relaxed
Weight: 148
Soreness: Hams/calves still tight, upper back feels stiff

m1: 5 egg whites, 1/2 cup oatmeal
m2: 1 1/2 oz almonds

Cardio time....
35 min steady state (incline 5/speed 4)

m3: 6 egg whites, 3/4 cup oatmeal
m4: 4 oz chicken, 1 cup broccoli, 1 cup whole wheat pasta
m5: Protein shake- 1 1/2 scoops PP, 1 tbl SF/FF puddin mix
m6: 4 oz tuna, lettuce, mushrooms
m7: 1 scoop protein, 2 tbl PB

 

[treilin]

Sunday, January 7, 2007
"The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence."
Mood: Relaxed
Weight: 148
Soreness: Hams/calves still tight, upper back feels stiff

m1: 5 egg whites, 1/2 cup oatmeal
m2: 1 1/2 oz almonds

Cardio time....
35 min steady state (incline 5/speed 4)

m3: 6 egg whites, 3/4 cup oatmeal
m4: 4 oz chicken, 1 cup broccoli, 1 cup whole wheat pasta
m5: Protein shake- 1 1/2 scoops PP, 1 tbl SF/FF puddin mix
m6: 4 oz tuna, lettuce, mushrooms
m7: 1 scoop protein, 2 tbl PB

Glad that mood changed to relaxed. I was going to be a millionaire if you would have kept last week up....

Hence.. you were so uptight I would have stuck coal up your butt and out would pop diamonds.

 

[Ilk]

HAVE A GREAT DAY DUCKIE!!!

Quack Quack....

 

[Will2BLean]

Hey, girl!! Have a great week.

T, I'm literally laughing out loud over here thanks to your diamond popping booty comment.

 

[sbt2082]

Glad that mood changed to relaxed. I was going to be a millionaire if you would have kept last week up....

Hence.. you were so uptight I would have stuck coal up your butt and out would pop diamonds.

Oh puhhhhhhhhhlease I was not that bad, so I hope you had a back up get rich quick plan up your sleeve

HAVE A GREAT DAY DUCKIE!!!

Quack Quack....

Hi ya sweeeeeeeeeeeeet

Hey, girl!! Have a great week.

T, I'm literally laughing out loud over here thanks to your diamond popping booty comment.

Why thank ya!!!
RIght back at ya of course!!!!!!!!

 

[que_66]

Glad that mood changed to relaxed. I was going to be a millionaire if you would have kept last week up....

Hence.. you were so uptight I would have stuck coal up your butt and out would pop diamonds.

^^

Hello your Royal Duckiness!
I see your kickin out some awesome workouts - YOU GO GIRL!

 

[HiDnGoD]

Hi Duckie. Lotta shit killin goin on here. Booya!!!!!

 

[sbt2082]

Monday, January 8, 2007
" We make a living by what we get, we make a life by what we give."

Mood:Good
Weight:149
Soreness:Hams and calves tight, abs and mid upper back sore


m1: Banana protein muffins
m2: 4 oz chicken, 1 cup shredded wheat
m3: 4 oz chicken, 1/2 cup brown rice
m4: 1 oz almonds
m5: 1 scoop protein, 1 scoop NO-xplode

GYM!!! Legs....
Front Squat (tempo 301)Rest 180 (6 x 145)(1 x 155)(6 x 150)(1 x 160)(13 x 120)(15 x 100)
Bulgarian Split Squat (SS)(tempo 311) (10 x 125)(10 x 125)(10 x 125)
Step Ups w/DB's (SS)Rest 90(tempo 311) (10 x 60) x 3
Back extensions (tempo 222)Rest 90 (10 x 45) (10 x 45)
Seated calf raises (tempo 222)Rest 90(8 x 145)(8 x 155)(8 x 160)(8 x 165)(12 X 165)(16 X 160)

m6: 2 scoops protein, 1/2 banana, 1 tsp creatine
m7: 5 oz chicken, lettuce, mushroom, 4 oz sweet pot

Daily Totals
Total: 1756
Fat: 38 340 20%
Sat: 6 51 3%
Poly: 8 68 4%
Mono: 13 115 7%
Carbs: 181 576 35%
Fiber: 37 0 0%
Protein: 190 758 45%

"Excellence can be attained if you care more than others think is wise,
Risk more than others think is safe,
Dream more than others think is practical, and
Expect more than others think is possible."

 

[treilin]

Oh puhhhhhhhhhlease I was not that bad, so I hope you had a back up get rich quick plan up your sleeve

Not sleeping or eating is not bad?!? I was already preparing a will

 

[Gymgurl]

Morning Duck.....Ill see you later today!

 

[sbt2082]

Not sleeping or eating is not bad?!? I was already preparing a will

Hmmm ok ok ok... wait a minute I was still eating LOL I just wasn't hungry
You're funnnnnnnnnnnnnnnny!

Morning Duck.....Ill see you later today!

ANd just misssssssssssssssed ya

 

[sbt2082]

Tuesday, January 9, 2007

Mood:Great
Weight: 150.2
Soreness: Legs and glutes got stiffer and heavier as day went on...


m1: 1/2 cup pumpkin, 3/4 cup oats, 3 egg whites
m2: 4 oz chicken, 1 cup shredded wheat
m3: 4 oz chicken, 1 cup broccoli, 1/2 cup brown rice
m4: 1 1/2 scoops protein
m5: 4 oz rasberry chicken, 1/2 apple cranberry stuffed acorn squash
m6: 2 tbl PB (if I get to it...)
DAY OFF

Daily Totals
Total: 1761
Fat: 55 491 29%
Sat: 9 81 5%
Poly: 12 108 6%
Mono: 21 191 11%
Carbs: 170 533 31%
Fiber: 37 0 0%
Protein: 167 670 40%


"Excellence can be attained if you care more than others think is wise,
Risk more than others think is safe,
Dream more than others think is practical, and
Expect more than others think is possible."

 

[Gymgurl]

Hmmm ok ok ok... wait a minute I was still eating LOL I just wasn't hungry
You're funnnnnnnnnnnnnnnny!


ANd just misssssssssssssssed ya

You had JUST walked out.....okay I will be there 12:00 - 6:00 today...woo hoo me LOLOLOL

 

[ck2006]

Good morning!

 

[sbt2082]

Good morning!

Thanks girl!!! And I hope you are having a better day!!!

p.s. Don't mind the venting either, glad I could help

 

[sbt2082]

Wednesday, January 9, 2007

Mood:Great!
Weight:150.2
Soreness:Legs, glutes very heavy feelin

m1: Blueberry muffins (egg whites, oats, blueberries)m2: 4 oz chicken, 1/2 cup oats
m3: 4 oz chicken, 1 cup broccoli/green beans, 1/2 cup brown rice
m4: 1 oz almonds
m5: 1 1/2 scoops protein, 1 scoop NO-xplode
GYM!!!Upper Body and abs...
Warm-up: 5 min treadmill (speed 4.1/incline 3)
BB bench press (tempo 311) (6 x 105)(1 X 125)(6 X 120)(1 X 145)(11 X 110)(15 X 100)<--PR!!
BB bent over row (tempo 311) (6 x 80)(1 x 110)(6 x 100)(1 x 130)(11 x 115)(15 x 105)
Close grip pull down (SS)(tempo 311) (8 x 90)(8 x 100)(8 x 100) <--diff machine
DB Shoulder Press (SS (tempo 311) (8 x 40)(7 x 40)(6 x 40)
Hanging leg raises (1 x 15)(1 x 17)(1 x16)(1 x 17)
Jack knife on swiss ball (4 x 25)
Knee in w/ 4 lb medicine ball (2 x 24) (2 x 25)
Knee in w/rotation and 4 lb medicine ball (4 x 25) both sides
Vacuums w/lats (4 x 100 sec) rest 10 sec
m6: 2 scoops protein, 1/2 banana
m7: 4 oz chicken, lettuce, mushroom, onion, sweet potato
m8: 3 egg whites, 1 tbl PB

Daily Totals
Total: 1800
Fat: 37 332 20%
Sat: 7 67 4%
Poly: 6 52 3%
Mono: 10 93 6%
Carbs: 170 568 35%
Fiber: 28 0 0%
Protein: 185 740 45%

"Excellence can be attained if you care more than others think is wise,
Risk more than others think is safe,
Dream more than others think is practical, and
Expect more than others think is possible."

 

[florencia]

Missy! I haope you are doing great!

 

[Will2BLean]

Nice work on the PR, duckie!

 

[Roonytunes]

Thanks for the kind words in my log, Duckie! I know that you deal with similar crap with your family, but at least we get to vent about it here and have each other. You, me & T-Cake at the Arnold can all compare horror stories about moms

 

[HiDnGoD]

You had JUST walked out.....okay I will be there 12:00 - 6:00 today...woo hoo me LOLOLOL

You guys get to hang out? NOT fair! All you hotties in one place & I'm in central Siberia here. Well, tropical Siberia

How do you like the NO-explode? Didn't do anything for me.

 

[T-Cake]

Thanks for the kind words in my log, Duckie! I know that you deal with similar crap with your family, but at least we get to vent about it here and have each other. You, me & T-Cake at the Arnold can all compare horror stories about moms

My mom is so ridiculous -- bipolar queen! Stories will be FLYIN'!

Ok, duck, I just read your WHOLE log since I've been here last during my planning time at work/school. I'm ready for a nap now... but alas children are coming.

And they TRUST me with the kids of America!

I'm happy you're feeling better. I'll talk to you later tonight. Love ya' girl.

 

[sbt2082]

Thursday, January 11, 2007
"Do not be desirous of having things done quickly. Do not look at small advantages. Desire to have things done quickly prevents their being done thoroughly. Looking at small advantages prevents great affairs from being accomplished."

Mood:Good one more day til Friday
Weight:150.2
Soreness:Chest and arms/shoulders more as day went on

m1: 3 egg whites, 1 whole egg, 3/4 cup oats
m2: 3 oz chicken, 3/4 cup oats
m3: 3 oz chicken, 5 oz sweet potato, 1 cup broccoli
GYM!!! Cardio day HIIT
Step mill: 5 min warm-up then
Ladders- 30 sec level 12/30 sec rec/30 sec level 15/30 sec rec/30 sec level 18/60 sec recover... keep repeating cycles for 25 min
m4: 1 1/2 scoops protein, 1/2 banana, 1/2 cup oats
m5: 3 oz chicken, lettuce, 4 oz sweet potato
m6 ??????????

Daily Totals
Total: 1829
Fat: 36 324 19%
Sat: 7 62 4%
Poly: 7 63 4%
Mono: 10 89 5%
Carbs: 244 807 47%
Fiber: 42 0 0%
Protein: 148 593 34%

"Excellence can be attained if you care more than others think is wise,
Risk more than others think is safe,
Dream more than others think is practical, and
Expect more than others think is possible."

 

[sbt2082]

Nice work on the PR, duckie!

Thanks hun!!!

Missy! I haope you are doing great!

Hey girlie!! I've missed you around here!!

You guys get to hang out? NOT fair! All you hotties in one place & I'm in central Siberia here. Well, tropical Siberia

How do you like the NO-explode? Didn't do anything for me.

Well I know it hits me not long after I drink it, but as far as actual pumps or lifts in the gym I haven't noticed it helping like others in the past have....

 

[sbt2082]

Friday, January 12, 2007
"Good, better, best - never let it rest - till your good is better - and your better best."

Mood:Great, its Friday!!
Weight:???
Soreness:Back stiff, abs

m1: 4 egg whites, 1 whole egg, 3 oz chicken
m2: 4 oz chicken, 3/4 cup oatmeal
m3: 4 oz chicken, 1 cup whole wheat pasta
m4: 3/4 oz almonds
m5: 1 1/2 scoop protein, 1 scoop NO-xplode

GYM!!! Hams, glutes...
Lying leg curls (tempo 311) (6 x 90)(1 x 120)(6 x 95)(1 x 130)(11 x 90)(15 x 75)
Romanian Deadlift (tempo 311) (8 x 145)(8 x 165)(8 x 175)
Static Lunge (tempo 311) (10 x 50) x 3
Good Morning (tempo 222) (10 x 95)(10 x 105)<--PR!!
Butt Blaster (tempo 222) (10 x 80)(10 x 90)
Standing Calf Raises (tempo 222) (8 x 630)(8 x 680)(8 x 720)(8 x 770) <--PR
Vacuums w/lats (3 x 100) rest 10 sec between
Hot tubbbbbbbbb!!!
m6: 1 1/2 scoops protein, 1 tsp creatine, 1 scoop powerade
m7: 5 oz chicken, lettuce, onion

Daily Totals
Total: 1829
Fat: 36 324 19%
Sat: 7 62 4%
Poly: 7 63 4%
Mono: 10 89 5%
Carbs: 244 807 47%
Fiber: 42 0 0%
Protein: 148 593 34%

"Excellence can be attained if you care more than others think is wise,
Risk more than others think is safe,
Dream more than others think is practical, and
Expect more than others think is possible."

 

[HiDnGoD]

Friday, January 12, 2007
"Good, better, best - never let it rest - till your good is better - and your better best."

Mood:Great, its Friday!!
Weight:???
Soreness:Back stiff, abs

m1: 4 egg whites, 1 whole egg, 3 oz chicken
m2: 4 oz chicken, 3/4 cup oatmeal
m3: 4 oz chicken, 1 cup whole wheat pasta
m4: 3/4 oz almonds
m5: 1 1/2 scoop protein, 1 scoop NO-xplode

GYM!!! Hams, glutes...
Lying leg curls (tempo 311) (6 x 90)(1 x 120)(6 x 95)(1 x 130)(11 x 90)(15 x 75)
Romanian Deadlift (tempo 311) (8 x 145)(8 x 165)(8 x 175)
Static Lunge (tempo 311) (10 x 50) x 3
Good Morning (tempo 222) (10 x 95)(10 x 105)<--PR!!
Butt Blaster (tempo 222) (10 x 80)(10 x 90)
Standing Calf Raises (tempo 222) (8 x 630)(8 x 680)(8 x 720)(8 x 770) <--PR
Vacuums w/lats (3 x 100) rest 10 sec between
Hot tubbbbbbbbb!!!
m6: 1 1/2 scoops protein, 1 tsp creatine, 1 scoop powerade
m7: 5 oz chicken, lettuce, onion

Daily Totals



"Excellence can be attained if you care more than others think is wise,
Risk more than others think is safe,
Dream more than others think is practical, and
Expect more than others think is possible."

Wow, I can see why you want the hot tub after that workout.
Congrats on the PR's
Did I read that right? You did 8 reps of 770lbs calf raises? I know the rest of your weights are hella strong, but that is amazing!!!!

 

[T-Cake]

Holy , lady! You are ROCKIN' it!

I can't believe you push that much weight doing SCRs either! OUTSTANDING! :cool2:

Love the quotes, darling -- they're great; and I'm really glad you've been in a better mood this week. You deserve it!

I laughed at your stairmill cycles on HIIT day -- we talked about your 12/15/18 thing and so I've been TRYING to do that... but the most I can do in a minute is 12/13/14 30 seconds a piece... then I go back down to 8 or 9 and recover.

Um -- I didn't know there were 30 second recovery periods after each burst! DANGIT! Now I do! I bet that makes things a lot more interesting! I'll try it out again today, though it's the weekend and I'm supposed to try and run outside on the weekends. We'll see.

ya' girl!

 

[sbt2082]

Wow, I can see why you want the hot tub after that workout.
Congrats on the PR's
Did I read that right? You did 8 reps of 770lbs calf raises? I know the rest of your weights are hella strong, but that is amazing!!!!

Yeah I LOVE getting in the hot tub right afterwards too it feels so much better then just stretching alone does
Yup you sure did read that right, LOL I had more on there but I was quickly reminded that we had two more weeks left and I was outta room for plates anyways so I backed it down a little so I could get some increases the next couple weeks too

Holy , lady! You are ROCKIN' it!

I can't believe you push that much weight doing SCRs either! OUTSTANDING! :cool2:

Love the quotes, darling -- they're great; and I'm really glad you've been in a better mood this week. You deserve it!

I laughed at your stairmill cycles on HIIT day -- we talked about your 12/15/18 thing and so I've been TRYING to do that... but the most I can do in a minute is 12/13/14 30 seconds a piece... then I go back down to 8 or 9 and recover.

Um -- I didn't know there were 30 second recovery periods after each burst! DANGIT! Now I do! I bet that makes things a lot more interesting! I'll try it out again today, though it's the weekend and I'm supposed to try and run outside on the weekends. We'll see.

ya' girl!

Awww you'll get the hang of them hun!!! ya too!!!! HOpe you are having a great weekend!

 

[florencia]

Hey you!!!

 

[sbt2082]

Saturday, January 13, 2007
"Nothing great in the world has ever been accomplished without passion."

Mood:Tired
Weight:150.2
Soreness:Left arm kinda tingly, hams, calves, and glutes heavy

m1: 4 egg whites, 1 whole egg, 1 scoop protein
m2: 5 oz chicken, 1 cup broccoli
m3: 1 oz almonds
m4: 3 oz chicken, lettuce, cucumber, tomatoes

GYM!!!Upper body and abs...
5 min warm-up on treadmill (speed 4.1)
Chin-ups (tempo 311) (6 x 30)(1 x BW)(6 x 20)(1 x BW)(11 x 35)(15 x 40)
BB Shoulder Press (tempo 311) (6 x 80)(1 x 110)(6 x 90)(1 x 120)(11 x 80)(20 x 60)<---PR
DB Bench Press (SS)(tempo 311) (8 x 60)(6 x 60)<---PR
Wide grip cable Seated Rows (SS) (tempo 311) (8 x 90)(8 x 95)
Decline bench (SS)
*Regular leg raises (18)(17)(15)
*Scissor leg raises (15)(13)(15)
*Static contraction (20 sec)(15 sec)(15 sec)
Reverse crunches on decline (3 x 15)
Rope crunches (15 x 100) x 3
Vacuums w/lats (4 x 90 sec) 10 sec rest

m5: 2 scoops protein, 1/2 banana, 1/2 apple
m6: 6 oz chicken, 1 cup green beans
m7: ???????????

Daily Totals


"Excellence can be attained if you care more than others think is wise,
Risk more than others think is safe,
Dream more than others think is practical, and
Expect more than others think is possible."

 

[ck2006]

Yeah I LOVE getting in the hot tub right afterwards too it feels so much better then just stretching alone does
Yup you sure did read that right, LOL I had more on there but I was quickly reminded that we had two more weeks left and I was outta room for plates anyways so I backed it down a little so I could get some increases the next couple weeks too


Awww you'll get the hang of them hun!!! ya too!!!! HOpe you are having a great weekend!

I saw this oprah show about bacteria, noooo hot tubs for me now! LOL

Workout looks excellent!!!! my diet is all planned for tomorrow!

 

[sbt2082]

Saturday, January 13, 2007
"There are countless ways of achieving greatness, but any road to achieving one's maximum potential must be built on a bedrock of respect for the individual, a commitment to excellence, and a rejection of mediocrity."

Mood:Tired
Weight:150.2
Soreness:Hams and glutes heavy, shoulders

m1: Pumpkin pancake
GYM!!!Cardio and shoulder circuit
5 min warm-up, 30 min treadmill (speed 4.2/incline 5-15), 5 min cooldown
m2: 1 1/2 scoops protein, 1/2 apple, 1/2 cup oats
m3: 4 oz chicken, lettuce, chopped pecans
m4: 3 oz chicken, 3/4 cup whole wheat pasta
m5: 3 oz chicken, baked sweet potato "fries"
m6: 1/2 scoop protein, 2 tbl PB

Daily Totals
Total: 1797
Fat: 38 340 20%
Sat: 7 63 4%
Poly: 7 64 4%
Mono: 10 93 5%
Carbs: 240 803 47%
Fiber: 39 0 0%
Protein: 144 574 33%

"Excellence can be attained if you care more than others think is wise,
Risk more than others think is safe,
Dream more than others think is practical, and
Expect more than others think is possible."

 

[T-Cake]

You're my hero! I you!

 

[sbt2082]

You're my hero! I you!

Thanks! You are such a sweetie!!!

 

[Will2BLean]

Goooooooood morning, girlie! I hope your week is off to a great start.

 

[sbt2082]

Monday, January 15, 2007


Mood:Little sleepy but good
Weight:150.6
Soreness:Legs still stiff, shoulders sore

m1: Pumpkin Pancake
m2: 1 cup oats
m3: 3 oz chicken, 1 cup broccoli, 5 oz sweet potato
m4: 1 1/2 scoops protein, 1 scoop no-xplode

GYM!!! Legs...
Front Squat (tempo 301)Rest 180 (6 x 135)(1 x 145)(6 x 125)(1 x 145)(13 x 110)(16 x 90)
Bulgarian Split Squat (SS)(tempo 311) (10 x 125)(10 x 130)(10 x 130)
Step Ups w/DB's (SS)Rest 90(tempo 311) (10 x 60) x 3
Back extensions (tempo 222)Rest 90 (10 x 45) (10 x 45)
Seated calf raises (tempo 222)Rest 90 (8 x 150)(8 x 160)(8 x 165)(8 x 170)(12 X 165)(16 X 160)
Vacuums (rest 10 sec) (4 x 100 sec)

m5: 1 1/2 scoops protein, 1/2 banana
m6: 2 tbl PB

Daily Totals
Total: 1823
Fat: 38 339 19%
Sat: 8 69 4%
Poly: 9 79 5%
Mono: 13 121 7%
Carbs: 236 797 46%
Fiber: 37 0 0%
Protein: 151 605 35%

"Excellence can be attained if you care more than others think is wise,
Risk more than others think is safe,
Dream more than others think is practical, and
Expect more than others think is possible."

 

[T-Cake]

Monday, January 15, 2007


Mood:Little sleepy but good
Weight:150.6
Soreness:Legs still stiff, shoulders sore

m1: Pumpkin Pancake
m2: 1 cup oats
m3: 3 oz chicken, 1 cup broccoli, 5 oz sweet potato
m4: 1 1/2 scoops protein, 1 scoop no-xplode

GYM!!! Legs...
Front Squat (tempo 301)Rest 180 (6 x 135)(1 x 145)(6 x 125)(1 x 145)(13 x 110)(16 x 90)
Bulgarian Split Squat (SS)(tempo 311) (10 x 125)(10 x 130)(10 x 130)
Step Ups w/DB's (SS)Rest 90(tempo 311) (10 x 60) x 3
Back extensions (tempo 222)Rest 90 (10 x 45) (10 x 45)
Seated calf raises (tempo 222)Rest 90 (8 x 150)(8 x 160)(8 x 165)(8 x 170)(12 X 165)(16 X 160)
Vacuums (rest 10 sec) (4 x 100 sec)

m5: 1 1/2 scoops protein, 1/2 banana
m6: 2 tbl PB

Daily Totals


"Excellence can be attained if you care more than others think is wise,
Risk more than others think is safe,
Dream more than others think is practical, and
Expect more than others think is possible."

Great workout!

YUM -- chicken and broccoli and sweet potatoes, oh my!

 

[sbt2082]

Great workout!

YUM -- chicken and broccoli and sweet potatoes, oh my!

Thanks chick a dee!!!
You shhhhhhhhhhhhh it was good just getting a little old thats all

 

[ck2006]

good morning!

 

[sbt2082]

good morning!

HOw about a good afternoon now

 

[jenscats5]

Hiya sistah!

 

[sbt2082]

Tuesday, January 16, 2007
"A dream becomes a goal when action is taken toward its achievement."

Mood:Sleeepy
Weight:150.2
Soreness:Hams and glutes, OH my...

m1: 4 egg whites, 1 whole egg, 1 scoop protein
m2: apple
m3: 5 oz chicken, lettuce, onion, 15 almonds
m4: 5 oz chicken, 2 cups broccoli
m5: 1 1/2 scoops protein, 1 tsp glutamine

OFFFF!!!
Stretching.....

m6: 6 oz chicken, 1 cup broccoli
m7: 4 egg whites, 1 scoop protein, 1 tbl PB

Daily Totals
Total: 1557
Fat: 36 321 21%
Sat: 7 64 4%
Poly: 6 52 3%
Mono: 11 95 6%
Carbs: 95 273 18%
Fiber: 27 0 0%
Protein: 233 932 61%

"Excellence can be attained if you care more than others think is wise,
Risk more than others think is safe,
Dream more than others think is practical, and
Expect more than others think is possible."

 

[ck2006]

good morning again!

calories lowering??

 

[sbt2082]

good morning again!

calories lowering??

Mornin to you too they aren't lowering entirely... but testing out a carb cycle right now and it was a low day...

 

[*Bunny*]

Nice and organized

 

[needtogetaas]

I am a Woman

I shave my legs, I sit down to pee
And I can justify any, shopping spree

Don't go to a barber, but a beauty salon
Can get a massage, without a hard-on

I can balance the chequebook, can pump my own gas
Can talk to my friends, about the size of my ass

My beauty's a masterpiece, and yes, it takes long
At least I can admit, to others when I'm wrong

I don't drive in circles, at any cost
And I don't have a problem, admitting I'm lost

I never forget, an important date
You just gotta deal with it, I'm usually late

I don't watch movies, with lots of gore
Don't need instant replay, to remember the score

I won't lose my hair, I don't get jock itch
And just cause I'm assertive, Don't call me a bitch

Don't say to your friends, Oh yeah, I can get her
In your dreams, my dear, I can do better!

Flowers are okay, But jewellery's best
Would you look at my face, Not at my chest!

I don't have a problem, with Expressing my feelings
I know when you're lying, You look at the ceiling

Don't call me a girl, A babe or a chick
I am a WOMAN, Get it, you prick?!

 

[T-Cake]

I hope you had a great day! I killed my bis and tris at the gym and just posted, like 3 days worth of stuff! I hope to talk to you more in the next day or so! Work has been hectic this week!

MUAH!

 

[sbt2082]

Wednesday, January 17 , 2007
"Cherish your vision and your dreams as they are the children of your soul; the blueprints of your ultimate achievements."

Mood: Sleeeepy
Weight: 150.2
Soreness: Glutes a little, left arm

m1: 4 egg whites, 1 whole egg, 3 oz chicken
m2: 5 oz chicken, 1 cup broccoli
m3: 5 oz chicken, 1 cup green beans
m4: 1 oz almonds
m5: 1 1/2 scoops protein, 1 scoop NO-xplode, 1 tsp glutamine

GYM!!! Upper Body and abs...
Warm-up: 5 min treadmill (speed 4.2/incline 3)
BB bench press (tempo 311) (6 x 115)(1 X 140)(6 X 120)(1 X 155)(9 X 115)(13 X 100)<--PR!!
BB bent over row (tempo 311) (6 x 85)(1 x 120)(6 x 105)(1 x 140)(11 x 115)(15 x 100)<--PR
Close grip pull down (SS)(tempo 311) (8 x 125)(8 x 130)(6 x 130)
DB Shoulder Press (SS (tempo 311) (8 x 40)(7 x 40)(6 x 40)
Hanging leg raises (1 x 19)(1 x 17)(1 x17)(1 x 19)
Jack knife on swiss ball (4 x 25)
Knee in w/ 4 lb medicine ball (4 x 25)
Knee in w/rotation and 4 lb medicine ball (4 x 25) both sides
Vacuums w/lats (4 x 100 sec) rest 10 sec


m6: 1 1/2 scoops protein, 1/2 banana, 1 tsp glutamine, 1 tsp creatine
m7: 6 oz chicken, lettuce
m8: 1 scoop protein, 1 tsp glutamine, 1 tbl PB

Daily Totals
Total: 1530
Fat: 36 323 21%
Sat: 7 66 4%
Poly: 6 50 3%
Mono: 10 94 6%
Carbs: 96 307 20%
Fiber: 19 0 0%
Protein: 222 887 58%

"Excellence can be attained if you care more than others think is wise,
Risk more than others think is safe,
Dream more than others think is practical, and
Expect more than others think is possible."

 

[T-Cake]

Wednesday, January 17 , 2007
"Cherish your vision and your dreams as they are the children of your soul; the blueprints of your ultimate achievements."

Mood: Sleeeepy
Weight: 150.2
Soreness: Glutes a little, left arm

m1: 4 egg whites, 1 whole egg, 3 oz chicken
m2: 5 oz chicken, 1 cup broccoli
m3: 5 oz chicken, 1 cup green beans
m4: 1 oz almonds
m5: 1 1/2 scoops protein, 1 scoop NO-xplode, 1 tsp glutamine

GYM!!! Upper Body and abs...
Warm-up: 5 min treadmill (speed 4.2/incline 3)
BB bench press (tempo 311) (6 x 115)(1 X 140)(6 X 120)(1 X 155)(9 X 115)(13 X 100)<--PR!!
BB bent over row (tempo 311) (6 x 85)(1 x 120)(6 x 105)(1 x 140)(11 x 115)(15 x 100)<--PR
Close grip pull down (SS)(tempo 311) (8 x 125)(8 x 130)(6 x 130)
DB Shoulder Press (SS (tempo 311) (8 x 40)(7 x 40)(6 x 40)
Hanging leg raises (1 x 19)(1 x 17)(1 x17)(1 x 19)
Jack knife on swiss ball (4 x 25)
Knee in w/ 4 lb medicine ball (4 x 25)
Knee in w/rotation and 4 lb medicine ball (4 x 25) both sides
Vacuums w/lats (4 x 100 sec) rest 10 sec


m6: 1 1/2 scoops protein, 1/2 banana, 1 tsp glutamine, 1 tsp creatine
m7: 6 oz chicken, lettuce
m8: 1 scoop protein, 1 tsp glutamine, 1 tbl PB

Daily Totals



"Excellence can be attained if you care more than others think is wise,
Risk more than others think is safe,
Dream more than others think is practical, and
Expect more than others think is possible."

Ok so tonight I was driving and thinking... "Hmm... comp clean diet sounds kinda easy and can-do right now..."

What, am I NUTS?! I must have done gone lost my mind!!!

At least your cooking is effortless! And GOOOOO you on the PRs! EXCELLENT -- though I never doubted it!

 

[sbt2082]

I hope you had a great day! I killed my bis and tris at the gym and just posted, like 3 days worth of stuff! I hope to talk to you more in the next day or so! Work has been hectic this week!

MUAH!

Awww I hope to get to talk to you a little bit more too

Ok so tonight I was driving and thinking... "Hmm... comp clean diet sounds kinda easy and can-do right now..."

What, am I NUTS?! I must have done gone lost my mind!!!

At least your cooking is effortless! And GOOOOO you on the PRs! EXCELLENT -- though I never doubted it!

THanks girl!!! Glad that you had a great workout too! I saw the MEGA update, not that I had any doubts either! Hope you enjoyed spin!

 

[Gymgurl]

Great job on the PR's......I knew you would do it!!!! Im always amazed by your strength!!