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

[sbt2082]

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

Well thanks a bunch! You're doing great too but I already told ya that earlier today

 

[claire]

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



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



"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."

Congratulations of your PRs!

 

[Will2BLean]

Dang, duckie! You are a PR machine! WOO HOO!

 

[sbt2082]

Thursday, January 18, 2007
"You are never given a wish without also being given the power to make it come true. You may have to work for it, however."

Mood: Tired, but good
Weight: 150.2
Soreness: Chest, arms, back, abs as day goes by

m1: 1 1/2 scoops protein, 1 tsp glutamine

CARDIO TIME!!!
Elliptical- cross country program- 30 minutes (30 sec level 15, 60 sec level 8, repeat)

m2: apple, 3/4 cup oats, 3 egg whites
m3: 3 oz chicken, 3/4 cup oats
m4: 15 almonds
m5: 3 oz chicken, 1 cup broccoli, 5 oz sweet potato
m6: 3 oz chicken, baby spinach, 5 oz sweet potato
m7: 2 egg whites, 2 tbl PB

Daily Totals
Total: 1812
Fat: 39 353 21%
Sat: 6 55 3%
Poly: 9 85 5%
Mono: 16 142 8%
Carbs: 239 798 47%
Fiber: 40 0 0%
Protein: 140 560 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."

 

[Gymgurl]

Duckie was kicking butt on the cardio!

 

[sbt2082]

Duckie was kicking butt on the cardio!

WHy thanks for the props girlie

 

[ck2006]

at level 8 I would say so!

 

[Ilk]

Hey you!!!

hope yr well sugar!!

 

[sbt2082]

Dang, duckie! You are a PR machine! WOO HOO!

Congratulations of your PRs!

THanks girls!!!

Nice and organized

BUt of course ANd much easier this way too!!!

 

[sbt2082]

FRiday, January 19, 2007
"You get the best out of others when you give the best of yourself."

Mood: Exhausted
Weight: 149.2 lbs
Soreness: Back, chest, abs

m1: 3 egg whites, 3/4 cup oats
m2: 3/4 cup oats, 3 strawberries
m3: 1/2 oz almonds
m4: 3 oz salmon, 5 oz sweet potato
m5: 1 1/2 scoops protein, 1 scoop NO-xplode, 1 tsp glutamine

GYM!!! Hams, glutes...
Lying leg curls (tempo 311) (6 x 95)(1 x 125)(6 x 100)(1 x 135)(11 x 95)(15 x 75)
Romanian Deadlift (tempo 311) (8 x 160)(8 x 165)(8 x 180)<--PR
Static Lunge (tempo 311) (9 x 55) x 3
Good Morning (tempo 222) (10 x 105)(10 x 115)<--PR!!
Butt Blaster (tempo 222) (10 x 80)(10 x 90)
Standing Calf Raises (tempo 222) (8 x 680)(8 x 720)(8 x 770)(8 x 810) <--PR
Vacuums w/lats (4 x 110) rest 10 sec between
Hot tubbbbbbbbb!!!

m6: 1 1/2 scoops protein, 1/2 banana, 1 tsp glutamine, 1 tsp creatine
m7: 4 oz chicken, lettuce, 6 oz sweet potato
m8: 2 tbl PB

Daily Totals
Total: 1830
Fat: 38 342 20%
Sat: 7 64 4%
Poly: 9 84 5%
Mono: 15 131 7%
Carbs: 238 813 47%
Fiber: 35 0 0%
Protein: 148 592 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."

 

[Gymgurl]

Morning duckie....

 

[sbt2082]

Saturday, January 20, 2007
When you are DOWN to nothing....
God is UP to something! Faith sees the invisible, believes the incredible and receives the impossible!

Mood: Irritated from headache
Weight: 148.6
Soreness: Hammies, glutes

m1: 4 egg whites, 1 cup pumpkin, 1 scoop protein
m2: 5 oz chicken, 1 cup broccoli
m3: 5 oz chicken, 1 cup green beans
m4: 5 oz chicken, 15 almonds
m5: 1 1/2 scoops protein, 1 tsp glutamine

GYM!!!Upper body...
6 min warm-up on treadmill (speed 4.2)
Chin-ups (tempo 311) (6 x 25)(1 x BW)(6 x 5)(1 x BW)(11 x 27.5)(15 x 35)
BB Shoulder Press (tempo 311) (6 x 85)(1 x 115)(6 x 95)(1 x 125)(11 x 85)(20 x 65)<---PR
DB Bench Press (SS)(tempo 311) (8 x 65)(6 x 65)<---PR
Wide grip cable Seated Rows (SS) (tempo 311) (8 x 100)(8 x 100)

m6: 1 1/2 scoops protein, 1 tsp glutamine, 1/2 banana
m7: 1 scoop protein, 1 tbl PB

Daily Totals
Total: 1527
Fat: 35 314 21%
Sat: 7 65 4%
Poly: 5 49 3%
Mono: 11 95 6%
Carbs: 92 281 19%
Fiber: 22 0 0%
Protein: 228 910 60%

"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]

Saturday, January 20, 2007
When you are DOWN to nothing....
God is UP to something! Faith sees the invisible, believes the incredible and receives the impossible!

Mood: Irritated, headache
Weight: 148.6
Soreness: Hammies, glutes

m1: 4 egg whites, 1 cup pumpkin, 1 scoop protein
m2: 5 oz chicken, 1 cup broccoli
m3: 5 oz chicken, 1 cup green beans
m4: 5 oz chicken, 15 almonds
m5: 1 1/2 scoops protein, 1 tsp glutamine

GYM!!!Upper body...
6 min warm-up on treadmill (speed 4.2)
Chin-ups (tempo 311) (6 x 25)(1 x BW)(6 x 5)(1 x BW)(11 x 27.5)(15 x 35)
BB Shoulder Press (tempo 311) (6 x 85)(1 x 115)(6 x 95)(1 x 125)(11 x 85)(20 x 65)<---PR
DB Bench Press (SS)(tempo 311) (8 x 65)(6 x 65)<---PR
Wide grip cable Seated Rows (SS) (tempo 311) (8 x 100)(8 x 100)

m6: 1 1/2 scoops protein, 1 tsp glutamine, 1/2 banana
m7: 1 scoop protein, 1 tbl PB

Daily Totals
Total: 1527
Fat: 35 314 21%
Sat: 7 65 4%
Poly: 5 49 3%
Mono: 11 95 6%
Carbs: 92 281 19%
Fiber: 22 0 0%
Protein: 228 910 60%

"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."

G'morning. Nice workout.

 

[ck2006]

great job on the PR's!

 

[Ilk]

Saturday, January 20, 2007
When you are DOWN to nothing....
God is UP to something! Faith sees the invisible, believes the incredible and receives the impossible!

Mood: Irritated, headache
Weight: 148.6
Soreness: Hammies, glutes

m1: 4 egg whites, 1 cup pumpkin, 1 scoop protein
m2: 5 oz chicken, 1 cup broccoli
m3: 5 oz chicken, 1 cup green beans
m4: 5 oz chicken, 15 almonds
m5: 1 1/2 scoops protein, 1 tsp glutamine

GYM!!!Upper body...
6 min warm-up on treadmill (speed 4.2)
Chin-ups (tempo 311) (6 x 25)(1 x BW)(6 x 5)(1 x BW)(11 x 27.5)(15 x 35)
BB Shoulder Press (tempo 311) (6 x 85)(1 x 115)(6 x 95)(1 x 125)(11 x 85)(20 x 65)<---PR
DB Bench Press (SS)(tempo 311) (8 x 65)(6 x 65)<---PR
Wide grip cable Seated Rows (SS) (tempo 311) (8 x 100)(8 x 100)

m6: 1 1/2 scoops protein, 1 tsp glutamine, 1/2 banana
m7: 1 scoop protein, 1 tbl PB

Daily Totals
Total: 1527
Fat: 35 314 21%
Sat: 7 65 4%
Poly: 5 49 3%
Mono: 11 95 6%
Carbs: 92 281 19%
Fiber: 22 0 0%
Protein: 228 910 60%

"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 girl... Love the quote too...

 

[sbt2082]

Great girl... Love the quote too...

Yeah me too!!! One of my new favorites!!!

great job on the PR's!

G'morning. Nice workout.

THANKS

 

[Will2BLean]

MORE PRs!!!! WOO HOO! *insert Rocky theme song here*

 

[sbt2082]

Sunday, January 21, 2006

Mood: Headache, again
Weight: 148.6
Soreness: Hams, glutes, calves still

Cardio: 30 min treadmill (speed 4.1/incline 5)
m1: Pumpkin muffins
m2: 3 oz tuna, 1/2 cup brown rice
m3: 3 oz tuna, 1 cup broccoli, 13 almonds
m4: 1 scoop protein, 3/4 cup oats
m5: 4 oz chicken, 6 oz sweet potato
m6: 1/2 scoop protein, 1 tbl PB

Total: 1808
Fat: 34 310 18%
Sat: 6 53 3%
Poly: 9 78 5%
Mono: 13 113 7%
Carbs: 239 787 46%
Fiber: 42 0 0%
Protein: 150 601 35%

 

[*Bunny*]

Headache related to no complex carbs yesterday maybe? or life?
Feel better.

Nice training, as usual.

 

[ck2006]

Have you tried a cold compress on your head or any breathing techniques for your headaches??

Hope it goes away soon!

 

[sbt2082]

MORE PRs!!!! WOO HOO! *insert Rocky theme song here*

THanks girl!!! My goal right now every week is to keep beating the last weeks lifts either in reps or weights

Headache related to no complex carbs yesterday maybe? or life?
Feel better.

Nice training, as usual.

Could very well be related to the carb cycle because I know I had them last weekend as well This week they started on Thurs afternoon though, hmmm?!?! Thanks for the well wishes and workout props

Have you tried a cold compress on your head or any breathing techniques for your headaches??

Hope it goes away soon!

Nope hadn't tried that yet, so thanks for the idea Might have to if it keeps up so thank you!!!

 

[ck2006]

THanks girl!!! My goal right now every week is to keep beating the last weeks lifts either in reps or weights

Could very well be related to the carb cycle because I know I had them last weekend as well This week they started on Thurs afternoon though, hmmm?!?! Thanks for the well wishes and workout props

Nope hadn't tried that yet, so thanks for the idea Might have to if it keeps up so thank you!!!

sounds silly but really focus on breathing through the belly in big breaths and at night with the cold compress on, I find it helps a lot especially trying to get to sleep. Are your headaches on one side or in the neck or straight across the forehead?

 

[*Bunny*]

With the PRs & heavy lifting... I always had headaches. B/W the food and heavy lifting, Id pay attention to those as triggers for a little while.

 

[T-Cake]

I sometimes get headaches or a sick feeling when I eat too many carbs, especially if I've been on restriction for awhile. I had a hard time too with cutting the carbs when I first started too -- hard to find a win/win situation.

 

[badgergrl]

Hey girl! I finally made it back!
You are kicking ass I see

Still have a comp in the works??

 

[sbt2082]

Monday, January 22, 2007

"Learn from yesterday, live for today, hope for tomorrow."

Mood: Sleeepy
Weight: 149.2
Soreness: Hams, glutes, upper back

m1: Pumpkin muffins
m2: 1 cup oats
m3: 3 oz chicken, 3/4 cup whole wheat pasta, 1 cup broccolim4: 15 almonds
m5: 1 1/2 scoops protein, 1 scoop no-xplode, 1 tsp glutamine

GYM!!! Quads and calves...
Leg extensions (SS)(12 x 110)(12 x 125)(12 x 140)(12 x 155)
Unilateral leg ext (SS)(12 x 70)(12 x 80)(12 x 90) drop set (12 x 90)(12 x 70)(15 x 50)
Sled Leg Press (12 x 360)(12 x 400)(12 x 430) drop set (8 x 450)(10 x 360)(8 x 270)(12 x 180)
Partial Rep smith squats (12 x 135)(12 x 185)(10 x 225) drop set (8 x 245)(10 x 205)(14 x 135)
Unilateral Leg ext (12 x 60)(11 x 75)(11 x 75) drop set (10 x 75)(9 x 60)(8 x 45)
Seated calf raises (11 x 160)(11 x 170)(10 x 175) drop set (10 x 180)(8 x 135)(8 x 90)
Standing calf raises (12 x 720)(11 x 770)(10 x 810)(10 x 855) <--PR(also learned that you CANNOT add weight onto machine it collapsed on the way down)

m6: 1 1/2 scoops protein, 1 tsp glutamine, 1/2 banana, 2 strawberries
m7: 4 oz chicken, lettuce, 6 oz sweet potato
m8: 1 tbl PB

Daily Totals
Total: 1829
Fat: 35 312 18%
Sat: 7 60 3%
Poly: 8 70 4%
Mono: 12 109 6%
Carbs: 242 814 47%
Fiber: 38 0 0%
Protein: 154 616 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."

 

[sbt2082]

Hey girl! I finally made it back!
You are kicking ass I see

Still have a comp in the works??

WOOOOOOOOOOOOOOO HOOOOOOOOOOOOOOOOOOOOOO!!!!!!!!
I"m GLAD you finally made it back and I hope you are all settled in with school and the move and all too!!! Sure do still have a comp in the works (June 2 )

I sometimes get headaches or a sick feeling when I eat too many carbs, especially if I've been on restriction for awhile. I had a hard time too with cutting the carbs when I first started too -- hard to find a win/win situation.

Yup I have read that some carb cycles will do it too ya too, so it could be that right along with a few of the other things

sounds silly but really focus on breathing through the belly in big breaths and at night with the cold compress on, I find it helps a lot especially trying to get to sleep. Are your headaches on one side or in the neck or straight across the forehead?

Thanks for the tips
They were in my forehead but seem to be all better today!

With the PRs & heavy lifting... I always had headaches. B/W the food and heavy lifting, Id pay attention to those as triggers for a little while.

Could VERY well be a little bit attributed to both of those, thanks for the info!

 

[Will2BLean]

Good morning, girlie!! How's the head? Still aching? Excedrine Migraine works wonders for headaches if you don't mind taking stuff. I like your goal, outlifting yourself each week... no wonder your such a strong duckie!

 

[treilin]

GYM!!! Quads and calves...
Leg extensions (SS)(12 x 110)(12 x 125)(12 x 140)(12 x 155)
Unilateral leg ext (SS)(12 x 70)(12 x 80)(12 x 90) drop set (12 x 90)(12 x 70)(15 x 50)
Sled Leg Press (12 x 360)(12 x 400)(12 x 430) drop set (8 x 450)(10 x 360)(8 x 270)(12 x 180)
Partial Rep smith squats (12 x 135)(12 x 185)(10 x 225) drop set (8 x 245)(10 x 205)(14 x 135)
Unilateral Leg ext (12 x 60)(11 x 75)(11 x 75) drop set (10 x 75)(9 x 60)(8 x 45)
Seated calf raises (11 x 160)(11 x 170)(10 x 175) drop set (10 x 180)(8 x 135)(8 x 90)
Standing calf raises (12 x 720)(11 x 770)(10 x 810)(10 x 855) <--PR(also learned that you CANNOT add weight onto machine it collapsed on the way down)

[/B][/FONT][/COLOR]

Yeah you can say that again!!!! Luckily it was nothing!

 

[sbt2082]

Good morning, girlie!! How's the head? Still aching? Excedrine Migraine works wonders for headaches if you don't mind taking stuff. I like your goal, outlifting yourself each week... no wonder your such a strong duckie!

Yeah thats the stuff I used to take when I'd get them, bettertoday. I'm glad you like that goal... but its that and the help of a motivatin workout partner that pushes me (even if I do give her dirty looks ) ya know i love ya T!

 

[Ilk]

HELLO DUCKIE.. QUACK QUACK....

 

[sbt2082]

HELLO DUCKIE.. QUACK QUACK....

Hey there sweeeeeeeeeeetie!!!

Yeah you can say that again!!!! Luckily it was nothing!

Yeah I know... I am quite lucky nothing worse happened, and that you were able to look at my knee of course too

 

[Kabeetz]

Death to shyness sounds nice! Subscribed, lots of catching up to do... hope you're well on your way to competition (I'm sure you are).

 

[sbt2082]

Death to shyness sounds nice! Subscribed, lots of catching up to do... hope you're well on your way to competition (I'm sure you are).

AWwwww well thanks for subscribin!!! I'm sure you'll catch up pretty quickly

 

[florencia]

Hey you!!!

 

[jenscats5]

MUFFINS!!

That's some impressive lifts on those legs girlie!! What machine do you use for standing calf raises to be able to lift so much??

 

[sbt2082]

Tuesday, January 23, 2006
Mood: GOod but sleeepy
WEight: 149.2
Soreness: LEGS!!!!!!!!!!! OH myyyyyyyy Haven't felt soreness like this in a while!

***Day OFF from working out, so went and got hair cut and highlighted instead ***
M1
5 egg whites, 1 whole egg, 1 scoop protein
M2
5 oz chicken, 2 cup broccoli
M3
6 oz chicken, 2 cup broccoli
M4
1/2 oz almonds/walnuts, apple
M5
Ultramet Shake
M6
6 oz chicken, lettuce, onion, mushroom
M7
5 egg whites, 1 scoop protein, 1 tbl PB

Totals
Total: 1537
Fat: 37 333 23%
Sat: 6 52 3%
Poly: 7 65 4%
Mono: 12 107 7%
Carbs: 82 209 14%
Fiber: 30 0 0%
Protein: 235 938 63%

 

[sbt2082]

MUFFINS!!

That's some impressive lifts on those legs girlie!! What machine do you use for standing calf raises to be able to lift so much??

Thanks sistah! I think the machine is actually called a power squat machine... but I see more people usin it for calves LOL I won't be liftin as much as that last set anymore though too dangerous so it'll have to stay at 810 I miss havin a donkey squat machine too... always felt like I could hit them well with that

 

[jpt]

you and tre got some strong ass legs...nice working sister soldier

 

[sbt2082]

you and tre got some strong ass legs...nice working sister soldier

THANKS I'm hurtin pretty good from that workout too so must've been a good one! I think I've stretched three times today tryin to help LOL

 

[*Bunny*]

Thanks sistah! I think the machine is actually called a power squat machine... but I see more people usin it for calves LOL I won't be liftin as much as that last set anymore though too dangerous so it'll have to stay at 810 I miss havin a donkey squat machine too... always felt like I could hit them well with that

Have Treil hop on your back Holding some weight of course! Doing these AT the gym can get some stares, lol, yes i know

 

[T-Cake]

Have Treil hop on your back Holding some weight of course! Doing these AT the gym can get some stares, lol, yes i know

And take while you're at it! That'd be fun to watch!

I'm sorry about your knee, and I'm glad you're okay! Your lifts are OUTSTANDING as usual -- man alive, I wish *I* could plate up on sled presses like that! I want to be impressive like you!

 

[sbt2082]

Wednesday, January 24, 2007
"Life consists not in holding good cards but in playing those you hold well."

Mood: Great
Weight: 149.6
Soreness: Quads, calves, hams a lil

m1: 3 egg whites, 1 cup oats
m2: 3 oz chicken, 3/4 cup oats
m3: apple
m4: 3 oz chicken, 1 cup broccoli, 5 oz sweet potato
m5: 30 g protein, 1 tsp glutamine, 1 scoop no-xplode

GYM!!! Arms and abs...
warm-up 5 min on treadmill (speed 4.2)
Standing cable curl (12 x 60) x 2 (8 x 70) x 2
Preacher curl (SS) (12 x 45)(10 x 50)(11 x 55)
Seated DB curl (SS) (12 x 20)(10 x 20)(9 x 20)
DB concentration curls (11 x 20)(9 x 25)
Rope pushdowns (SS) (12 x 80) x 2 (10 x 80) x 2
Overhead rope ext (SS) (12 x 80)(9 x 80)(8 x 75)(9 x 70)
V-bar pushdowns (12 x 75)(10 x 80) x 2
Uniliateral reverse pushdowns (12 x 30) x 2
Power crunch (20 x 120)(12 x 120)(15 x 110)(15 x 100)
Cable crunch (15 x 90) x 3
Vacuums (110 sec x 4) rest 5 sec
20 min PWO cardio on treadmill (speed 4.1/incline 3.0)

m6: 30 g protein, 1 tsp glutamine
m7:

Daily Totals
Total: 1836
Fat: 47 421 24%
Sat: 7 59 3%
Poly: 10 91 5%
Mono: 19 172 10%
Carbs: 186 595 34%
Fiber: 37 0 0%
Protein: 178 712 41%

"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 24, 2007
"Life consists not in holding good cards but in playing those you hold well."

Mood: Great
Weight: 149.6
Soreness: Quads, calves, hams a lil

m1: 3 egg whites, 1 cup oats
m2: 3 oz chicken, 3/4 cup oats
m3: apple
m4: 3 oz chicken, 1 cup broccoli, 5 oz sweet potato
m5: 30 g protein, 1 tsp glutamine, 1 scoop no-xplode

GYM!!! Arms and abs...
warm-up 5 min on treadmill (speed 4.2)
Standing cable curl (12 x 60) x 2 (8 x 70) x 2
Preacher curl (SS) (12 x 45)(10 x 50)(11 x 55) WOW!
Seated DB curl (SS) (12 x 20)(10 x 20)(9 x 20)
DB concentration curls (11 x 20)(9 x 25)
Rope pushdowns (SS) (12 x 80) x 2 (10 x 80) x 2
Overhead rope ext (SS) (12 x 80)(9 x 80)(8 x 75)(9 x 70)
V-bar pushdowns (12 x 75)(10 x 80) x 2
Uniliateral reverse pushdowns (12 x 30) x 2
Power crunch (20 x 120)(12 x 120)(15 x 110)(15 x 100)
Cable crunch (15 x 90) x 3
Vacuums (110 sec x 4) rest 5 sec
20 min PWO cardio on treadmill (speed 4.1/incline 3.0)

m6: 30 g protein, 1 tsp glutamine
m7:

Daily Totals

You rock!

 

[sbt2082]

Have Treil hop on your back Holding some weight of course! Doing these AT the gym can get some stares, lol, yes i know

Hmmmm now that is a pretttttttty good idea

And take while you're at it! That'd be fun to watch!

I'm sorry about your knee, and I'm glad you're okay! Your lifts are OUTSTANDING as usual -- man alive, I wish *I* could plate up on sled presses like that! I want to be impressive like you!

Thanks chick a dee! My knee is okay thankfully but I won't be adding weight to those calf machines anymore then what fits anyways thats for sure! You ALREADY are impressive and you know it

 

[Kabeetz]

Ignorant but sincere question: What kind of exercise is a vacuum?

I'm assuming it involves either abs or a dusty carpet or both?!

-Chris

Wednesday, January 24, 2007
"Life consists not in holding good cards but in playing those you hold well."

Mood: Great
Weight: 149.6
Soreness: Quads, calves, hams a lil

m1: 3 egg whites, 1 cup oats
m2: 3 oz chicken, 3/4 cup oats
m3: apple
m4: 3 oz chicken, 1 cup broccoli, 5 oz sweet potato
m5: 30 g protein, 1 tsp glutamine, 1 scoop no-xplode

GYM!!! Arms and abs...
warm-up 5 min on treadmill (speed 4.2)
Standing cable curl (12 x 60) x 2 (8 x 70) x 2
Preacher curl (SS) (12 x 45)(10 x 50)(11 x 55)
Seated DB curl (SS) (12 x 20)(10 x 20)(9 x 20)
DB concentration curls (11 x 20)(9 x 25)
Rope pushdowns (SS) (12 x 80) x 2 (10 x 80) x 2
Overhead rope ext (SS) (12 x 80)(9 x 80)(8 x 75)(9 x 70)
V-bar pushdowns (12 x 75)(10 x 80) x 2
Uniliateral reverse pushdowns (12 x 30) x 2
Power crunch (20 x 120)(12 x 120)(15 x 110)(15 x 100)
Cable crunch (15 x 90) x 3
Vacuums (110 sec x 4) rest 5 sec
20 min PWO cardio on treadmill (speed 4.1/incline 3.0)

m6: 30 g protein, 1 tsp glutamine
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."

 

[sbt2082]

Ignorant but sincere question: What kind of exercise is a vacuum?

I'm assuming it involves either abs or a dusty carpet or both?!

-Chris

Not being ignorant at all It does have to do with both actually LOL but for my workout I was referring to your abs... let me see if I can find Bunny's reply about them as she described them better then I did a few pages back...

"To elaborate on the vac's...pull your belly muscles in tight and flex them, like you were sucking in really hard... only you have to breathe then release the breath while still holding the abs in, and squeeze them for anywhere 10-15 seconds when just starting." ~Bunny

 

[sbt2082]

Thursday, January 25, 2007
Mood: ????... thats the best I can explain it
Weight: 150 lbs
Soreness: Legs still, esp calves... and arms more and more as day went on
Day offfffffffffffffff from the gym

m1: 5 egg whites, 2/3 cup oats
m2: 3 oz chicken, 3/4 cup oats
m3: 19 almonds
m4: 3 oz chicken, 1 cup broccoli, 5 oz sweet potato
m5: 2 scoops protein, 1/2 cup oats
m6: 5 oz chicken, baby spinach, mushrooms
m7: 1 scoop protein, 21 almonds

 

[HiDnGoD]

Thursday, January 25, 2007
Mood: ????... thats the best I can explain it
Weight: 150 lbs
Soreness: Legs still, esp calves... and arms more and more as day went on
Day offfffffffffffffff from the gym

m1: 5 egg whites, 2/3 cup oats
m2: 3 oz chicken, 3/4 cup oats
m3: 19 almonds
m4: 3 oz chicken, 1 cup broccoli, 5 oz sweet potato
m5: 2 scoops protein, 1/2 cup oats
m6: 5 oz chicken, baby spinach, mushrooms
m7: ??????

Well, I hope tomorrow is !!!!!!!!!!!!!!!!, instead of ?????????????
I admire your diligence in sticking to your diet.

 

[Gymgurl]

Hi sweet Duckie!!!!

 

[T-Cake]

 

[ck2006]

Hope your day off was great, and your weekend is better than ???????????

 

[Kabeetz]

Not being ignorant at all It does have to do with both actually LOL but for my workout I was referring to your abs... let me see if I can find Bunny's reply about them as she described them better then I did a few pages back...

"To elaborate on the vac's...pull your belly muscles in tight and flex them, like you were sucking in really hard... only you have to breathe then release the breath while still holding the abs in, and squeeze them for anywhere 10-15 seconds when just starting." ~Bunny

Nice... sounds like a good at your desk office exercise too.

 

[sbt2082]

Well, I hope tomorrow is !!!!!!!!!!!!!!!!, instead of ?????????????
I admire your diligence in sticking to your diet.

Awww thanks! YEsterday I just woke up with this weird feeling like something wasn't right, so thats why the ??? and turns out my dad had gone to the hospital for an infection of some sort, so I guess that explains it... I am better today though, thank you!

Hi sweet Duckie!!!!

Awwwwww thanks girls!!! Good morning to BOTH of you too!

Hope your day off was great, and your weekend is better than ???????????

Yup, so far so good and NO work today woooooo hooooooo, and road trip for the weekend

 

[*Bunny*]

Best wishes for pops... travel safe

 

[sbt2082]

Friday, January 26, 2007

Mood: GREAT!!!
Weight: 149.0 lbs
Soreness: Calves, arms

m1: 3/4 cup oats, 4 egg whites, 1/2 scoop protein, berries
m2: Ruby Tuesdays salad bar
m3: Butterless pretzel bites (at the mall)
m4: 1 1/2 scoops protein, 1 scoop NO-xplode

GYM!!! Hammies
Cable kickbacks (12 x 25)(12 x 30) x 3
Stiff leg deadlifts (12 x 185)(11 x 215)(10 x 225)(10 x 225)
Seated leg curls (12 x 90)(12 x 95)(12 x 100)(12 x 110)
Lying leg curls (12 x 85)(12 x 80) x 3
Single leg lying curls (12 x 30) x 3 DS (12 x 30)(10 x 20)

m6: 1 scoop protein
m7: 4 oz chicken, lettuce, broccoli

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."

 

[HiDnGoD]

Hope yer roadtrip went well. And I hope your Dad is better.

 

[sbt2082]

Hope yer roadtrip went well. And I hope your Dad is better.

It sure did, thanks for the well wishes I had a lot of fun... and update on Dad is that he is doing much better, I talked to him yesterday for a bit!

 

[Gymgurl]

Im glad your dad is doing much better...that is great news!!

 

[sbt2082]

Im glad your dad is doing much better...that is great news!!

Thank you very much hun

 

[jenscats5]

So very glad to hear your Dad is doing better!!

 

[HiDnGoD]

 

[T-Cake]

Hey sister -- sorry I've been MIA. Glad everything back home is well and good for your dad.

You diet is so damn clean -- sheeeez. Live it up a little -- how about some olive oil on that broccoli? Oooooooh! I know, fancy-dancy! I just want to see you totally hog-out on food one day so I feel normal again.

x 12

 

[ck2006]

 

[Will2BLean]

That's great news about your dad! Have a good one, home skillet.

 

[sbt2082]

Alrighty time to update this log from the weekend, then I'll get back to everyone too

Saturday, January 27, 2007
"Good, better, best - never let it rest - till your good is better - and your better best."

Mood: VERY tired
Weight: ???
Soreness: Hammies and calves

m1: 4 oz chicken, 1/2 cup oats
m2: 4 oz chicken, 1/2 cup oats, 1 small apple
m3: 1 1/2 scoops protein, 1 scoop no-xplode

GYM!!! Back
5 min warm-up on treadmill (speed 4.2)
Lat sweeps (12 x 42.5)(12 x 42.5)(10 x 47.5) DS (11 x 47.5)(13 x 30)(13 x 20)
Cable seated rows (12 x 85)(12 x 85)(11 x 95) DS (9 x 100)(8 x 70)(8 x 55)
Triangle bar lat pulldown (12 x 90)(11 x 95)(10 x 100) DS (10 x 100)(9 x 75)(12 x 45)
Wide grip lat pulldown (12 x 80)(11 x 85) DS (10 x 85)(9 x 70)(11 x 40)
L/F seated Rows (15 x 50)(15 x 55)(15 x 60)

m4: Chicken spinach salad
m5: 2 scoops protein, 1 oz almonds/walnuts

"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]

Sunday, January 28, 2007
"I try to believe like i believed when I was five... when your heart tells you everything you need to know"

Mood: Great
Weight: ???
Soreness: Feel like I been run over by a truck

m1: Omellette, oatmeal, apple, turkey sausage
m2: 2 scoops protein, 1 scoop no-xplode

GYM!!! Delts and chest, cardio
5 min warm-up on treadmill (speed 4.1)
Unilateral Cable side raise (12 x 10)(10 x 15)(12 x 10)
DB Shoulder Press (SS) (12 x 30)(12 x 35)(10 x 40)(8 x 45) <---PR
Bilateral DB lat raise (SS) (12 x 10)(10 x 12.5)(10 x 10)(10 x 10)
Unilateral cable front raise (12 x 10)(12 x 10)(10 x 15)
Reverse Pec dec (12 x 70)(12 x 70)(10 x 80)
Hammer incline press (12 x 60)(12 x 70)(10 x 80)(9 x 90)
DB FLat Flye (12 x 25)(10 x 30)(10 x 30)
Treadmill- 20 mins (speed 4.2/incline 3.0-5.0)


m3: 5 oz chicken, 5 oz sweet potato
m4: 5 oz chicken, 5 oz sweet potato
m5: 2 scoops protein, 1 oz walnuts

"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]

Monday, January 29, 2007

Mood: Started GREAT, ended so-so (why does family have to be a headache)
Weight: ???
Soreness: Back stiff, shoulders, chest

m1: 3/4 cup oats, 1/2 scoop protein
m2: 3/4 cup oats, apple
m3: 3 oz chicken, 1 cup broccoli, 5 oz sweet potato
m4: 17 almonds
m5: 1 scoop protein, 1 scoop no-xplode, 1 tsp glutamine

GYM!!! Quads and calves
Leg extensions (SS)(10 x 125)(10 x 140)(10 x 155) DS (8 x 170)(8 x 120)(8 x 90)
Unilateral leg ext (SS)(10 x 80)(10 x 90)(10 x 90) drop set (10 x 100)(10 x 80)(10 x 50)
Sled Leg Press (10 x 400)(10 x 430)(9 x 450) drop set (6 x 500)(10 x 360)(8 x 270)(10 x 180)
Partial Rep smith squats (10 x 185)(10 x 225)(8 x 255) drop set (8 x 245)(10 x 205)(10 x 135)
Unilateral Leg ext (10 x 80)(10 x 90)(10 x 100) drop set (10 x 100)(9 x 80)(8 x 50)
Seated calf raises (10 x 170)(10 x 175)(9 x 180) drop set (10 x 180)(8 x 135)(8 x 90)
Standing calf raises (10 x 810)(10 x 810)(10 x 810)(10 x 810)

m6: 1 1/2 scoops protein, 1 tsp glutamine, 6 oz sweet potato (at home)
m7: 3 oz chicken, 3 egg whites, 21 almonds

Daily Totals
Total: 1823
Fat: 35 311 18%
Sat: 5 46 3%
Poly: 7 64 4%
Mono: 10 86 5%
Carbs: 228 751 44%
Fiber: 41 0 0%
Protein: 157 627 37%

"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."

 

[*Bunny*]

Soreness: Feel like I been run over by a truck lol

Nice job Quacker

 

[sbt2082]

Soreness: Feel like I been run over by a truck lol

Nice job Quacker

Glad you liked that one I think the 10 hours spent in bed helped it all to set in quite well LOL

THanks for the props hun!

 

[T-Cake]

ya'!

 

[sbt2082]

Jens, CK, and Hidn- THANK YOU!!!!

That's great news about your dad! Have a good one, home skillet.

You and your nicknames you always have for me in here crack me up!!!

Hey sister -- sorry I've been MIA. Glad everything back home is well and good for your dad.

You diet is so damn clean -- sheeeez. Live it up a little -- how about some olive oil on that broccoli? Oooooooh! I know, fancy-dancy! I just want to see you totally hog-out on food one day so I feel normal again.

x 12

NO problemo gf, I wasn't on much myself this weekend anyways, actually still kinda sorta playin catch up And aren't you the FUNNY one cracking the diet jokes huh???? I had a some pretzel bites at the mall on friday, doesn't that count for living a little

ya'!

Cute pic, ya too hun!!!

 

[T-Cake]

PRETZEL BITES?! Whoa there, tiger! ​

 

[ck2006]

PRETZEL BITES?! Whoa there, tiger! ​

LMAO, I think someone is going to have to send her some brownies or double chocolate fudge cake... if you were to have a cheat what would it be???

 

[sbt2082]

Tuesday, January 30, 2007
"Happiness is not a destination. It is a method of life."

Mood: Sleeepy
Weight: ???
Soreness: Legs, glutes, chest

m1: 4 egg whites, 1 whole egg, 3/4 cup oats
m2: apple
m3: 4 oz chicken, 2 cup broccoli, sweet potato
m4: 1 oz almonds
m5: 4 oz chicken, 2 cups green beans
m6: 2 scoops protein
m7: 5 oz chicken, lettuce, mushrooms
m8: 4 egg whites, 1 scoop protein, 7 almonds

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."

 

[Will2BLean]

LMAO, I think someone is going to have to send her some brownies or double chocolate fudge cake... if you were to have a cheat what would it be???

I wanna know, too. I don't think she likes food that isn't clean.

Have a happy hump day, duckie!

 

[Gymgurl]

She don't even look at food......she is obsessed! lol

 

[sbt2082]

PRETZEL BITES?! Whoa there, tiger! ​

Yup! THey were good too... Of course I did special order them to NOT be dipped in butter

LMAO, I think someone is going to have to send her some brownies or double chocolate fudge cake... if you were to have a cheat what would it be???

Hmmm I don't have a clue, LOL, I been trying to figure that one out for a week or two now Still waiting on those blueberry muffins you were making me this summer

 

[treilin]

PRETZEL BITES?! Whoa there, tiger! ​

LMAO AH HA HA HA We have 2 1/4 bottles of our favorite wine open in the fridge for over a month now without even being touched.
I tell her the same thing. She better get all the cravings, or make a list of things she thinks she may crave out of her system. What does she tell me... Granola. So she'll have a cheat fill on granola I guess LOL

 

[Gymgurl]

This must be why she looks so darn good!

 

[sbt2082]

She don't even look at food......she is obsessed! lol

Whatcha talkin bout? I was lookin at food the whole time I was talkin to you yesterday LOL didn't you see the chicken and green beans sittin there

 

[sbt2082]

I wanna know, too. I don't think she likes food that isn't clean.

Have a happy hump day, duckie!

Sure I do LOL... well I used to anyways
Hope ya have a great one too girl!

LMAO AH HA HA HA We have 2 1/4 bottles of our favorite wine open in the fridge for over a month now without even being touched.
I tell her the same thing. She better get all the cravings, or make a list of things she thinks she may crave out of her system. What does she tell me... Granola. So she'll have a cheat fill on granola I guess LOL

MMMMMMMMMMMMMMMMM granola
Look out Whole Foods.... here I come

 

[T-Cake]

Mmmm, G R A N O L A!!! I love it with RAISINS!

Oh man, now I'm cravin'! Too funny about your "cravings", dear. And I can't believe you special order pretzel bites without butter! You're too much!

Found this and thought you deserve it:

 

[sbt2082]

Mmmm, G R A N O L A!!! I love it with RAISINS!

Oh man, now I'm cravin'! Too funny about your "cravings", dear. And I can't believe you special order pretzel bites without butter! You're too much!

Found this and thought you deserve it:

Yup I almost all kinds of granola atleast that I can recall right now... Yummy! Thank you so much for the picture darlin!

 

[ck2006]

Yup I almost all kinds of granola atleast that I can recall right now... Yummy! Thank you so much for the picture darlin!

Oatmeal to go bars, mmmmmmm, the ones with the icing on top!

and it was blueberry muffins eh!? I was trying to remember.

 

[sbt2082]

Wednesday, January 31, 2007
"Don't tell me the sky's the limit when there are foosteps on the moon."

Mood: Lil tired...
Weight: Not a clue
Soreness: LEgs, triceps

m1: Chicken omellette, 1/2 cup oats
m2: apple, 27 almonds
m3: 5 oz chicken, 1 cup broccoli
m4: 5 oz chicken, 1 cup green beans
m5: 1 1/2 scoops protein, 1 scoop no-xplode, 1 tsp glutamine

GYM!!! Arms, abs, cardio
warm-up 5 min on treadmill (speed 4.2)
Standing cable curl (10 x 70) x 2 (8 x 75) x 2
Preacher curl (SS) (10 x 55) x 3
Seated DB curl (SS) (10 x 20) x 2 (8 x 20) x 1
DB concentration curls (10 x 20)(9 x 25)(9 x 25)
Rope pushdowns (SS) (10 x 85) (10 x 90) x 3
Overhead rope ext (SS) (10 x 85) x 4
V-bar pushdowns (10 x 85) x 2 (9 x 90)
Uniliateral reverse pushdowns (10 x 25)(10 x 30)(9 x 40)
Power crunch (15 x 100)(12 x 110)(15 x 110)(10 x 120)
Cable crunch (15 x 90) x 4
Vacuums (120 sec x 4) rest 5 sec
PWO cardio -20 min step mill level 10

m6: 1 1/2 scoops protein, 1 tsp glutamine
90 minutes SPin class... woooooooo that was tough
m7: 5 oz chicken, lettuce
m8: 3 egg whites, 1 scoop protein

Daily Totals
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."

 

[T-Cake]

Rock on, sister!

 

[Gymgurl]

((((((HUGS)))))))))


Thanks for everything Oh bit my ass hates you right now when I walk up and down the stairs lol

 

[treilin]

((((((HUGS)))))))))


Thanks for everything Oh bit my ass hates you right now when I walk up and down the stairs lol

I'm not going 2 even ask what she did that makes your butt hurt LOL

 

[sbt2082]

I'm not going 2 even ask what she did that makes your butt hurt LOL

Kicked it when she started up with that whining business
And I thought that I was bad LOL

 

[Gymgurl]

Worse then what any man could do LOLOL

 

[sbt2082]

((((((HUGS)))))))))


Thanks for everything Oh bit my ass hates you right now when I walk up and down the stairs lol

Well you're welcome I keep tellin ya there is no need to keep on thankin me LOL

 

[badgergrl]

Hey ducky! I wish I could train with you and Treil somethime. I could totally use the motivation.
Move closer! LOL

 

[sbt2082]

Hey ducky! I wish I could train with you and Treil somethime. I could totally use the motivation.
Move closer! LOL

Hmmm I don't think sooooo
I already moved once this year (oh wait, guess that was last year) but thats enough for me LOL.... I agree it would be fun to work out together though

 

[treilin]

Hey ducky! I wish I could train with you and Treil somethime. I could totally use the motivation.
Move closer! LOL

You can always come and visit

 

[sbt2082]

FOr yesterday... DAY off from the gym

Thursday, February 1, 2007

Mood: Ahhh so so
Weight: ???
Soreness: Triceps

m1: 3/4 cup oats, 3 egg whites
m2: apple, 21 almonds
m3: 3 oz chicken, 3/4 cup oats
m4: 3 oz chicken, 1 cup broccoli, 1/2 cup brown rice
m5: 1 cup oats, 2 scoops protein
m6: 3 oz chicken, lettuce, 6 oz sweet potato
m7: 3 egg whites, 17 almonds

Daily Totals
Total: 1816
Fat: 38 346 20%
Sat: 6 51 3%
Poly: 9 83 5%
Mono: 15 131 8%
Carbs: 222 735 43%
Fiber: 38 0 0%
Protein: 158 631 37%

"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]

hAPPY fRIDAY!

 

[sbt2082]

hAPPY fRIDAY!

Thanks darlin I'm glad too! Hope you are havin a good one too!

 

[sbt2082]

Friday, February 2, 2007
"I do not want to get to the end of my life and find that I just lived the length of it. I want to have lived the width of it as well."

Mood: Sleepy
Weight: 150.2
Soreness: Triceps

m1: 3 egg whites, 3/4 cup oats
m2: 1 cup shredded wheat, 2 oz chicken
m3: 23 almonds
m4: 3 oz chicken, 1 cup green beans, 5 oz sweet potato
m5: apple, 1 1/2 scoops protein, 1 tsp glutamine

GYM!!! Hammies
Cable kickbacks (10 x 30) x 2 (9 x 35) x 2
Romanian deadlifts (10 x 165)(9 x 185) x 3 <--PR
Seated leg curls (10 x 105)(10 x 110)(10 x 120)(9 x 120)
Lying leg curls (10 x 80)(10 x 75) x 3
Single leg lying curls (10 x 30) x 2 (10 x 35)

m6: 1 1/2 scoops protein, 1/4 cup oats
m7: 3 oz chicken, 1/2 apple stuffed acorn squash, 1 cup broccoli w/cheese

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]

Friday, February 2, 2007
"I do not want to get to the end of my life and find that I just lived the length of it. I want to have lived the width of it as well."

Mood: Sleepy
Weight: 150.2
Soreness: Triceps

m1: 3 egg whites, 3/4 cup oats
m2: 1 cup shredded wheat, 2 oz chicken
m3: 23 almonds
m4: 3 oz chicken, 1 cup green beans, 5 oz sweet potato
m5: apple, 1 1/2 scoops protein, 1 tsp glutamine

GYM!!! Hammies
Cable kickbacks (10 x 30) x 2 (9 x 35) x 2
Romanian deadlifts (10 x 165)(9 x 185) x 3 <--PR
Seated leg curls (10 x 105)(10 x 110)(10 x 120)(9 x 120)
Lying leg curls (10 x 80)(10 x 75) x 3
Single leg lying curls (10 x 30) x 2 (10 x 35)

m6: 1 1/2 scoops protein, 1/4 cup oats
m7: 3 oz chicken, 1/2 apple stuffed acorn squash, 1 cup broccoli w/cheese

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."

Get a goooood sleep tonight, and nice job on the pr, oh yeah and have an AWESOME weekend