Scorpio's '06 Log

[scorpiogirl]

I posted this in the smooties thread but this is my favorite right now=

Cheesecake:
-Blend 8oz. ice fill with water also.
-Then add in 1 scoop vanilla protein, glutamine, creatine, 2 packets of splenda
2-3T Monin White Chocolate syrup, and 1/2 container small plain yogurt frozen
-Add in about 3 more cubes and blend again


You could also maybe add in strawberry, blueberry, or any fruit to make it that 'type' of cheesecake

Or get those sugar free smuckers jam's in Raspberry, strawberry, or Apricot and add 1T in...

I'm getting creative with my shakes. I have 5 bottles of monin hopefully at my doorstep today. I'll let you know what else I come up with

I've taken a few months off protein shakes because they were starting to make me feel like I was going to kak, but I think I'll start making them again (when I order more). This stuff just sounds TOO good not to make! I'm all about the Smucker's SF Blackberry ........

 

[ck2006]

5:30 pm - LEGS / CARDIO

sm squats
70x10, 90x10, 120x10, 120x10

leg press
270 + sled - 4 sets of 10

db lunges (25# each hand)
4 sets of 10

leg curl
50x10 - 3 sets

abductor
130x10 - 3 sets

adductor
100x10 - 3 sets

good mornings w/pre-loaded EZ curl bar)
50x10 - 3 sets

30 min steady Precor tread
incline: 8--> 13
speed: 3.5--> 3.7

7:00 pm
raw broccoli

8:00 pm
2 cups romaine
5 hb egg whites
7 oz chic breast pkt
chopped celery
chopped purple onion
2 tbsp ldr cucumber ranch

9:30 pm
popcorn

!!!!GO LEGS GO!!!! are you still walking?

 

[scorpiogirl]

!!!!GO LEGS GO!!!! are you still walking?

LOL - you know, I didn't really feel like I hit them all that hard LAST NIGHT lol I definitely feel it today. Tomorrow.....I'll be crippled!!! lol ha ha

 

[scorpiogirl]

After that leg workout? Um yeah ?! Nice job Scorp

Are your squats ATF? or at least slightly below parallel? Curious

Do you prefer or vary with walking or standing lunges? Walking in one continuous movement kicks my butt but helps with balance sometimes Also throwing a knee up & getting a nice glute squeeze in there I still fall over but walk around the gym .. then get mad when people walk in front of me .. "Can't ya see I'm walkin ova hea?!?"

You ever do weighted step ups? Like on a flat bench hold plates of DB and SQUEEZE the glutes, alternating legs? Killer ...

Reverse BB Lunges I'm going to attempt again to *round* my glutes ... see how THAT works

Sorry I'm rambling ...

NO CALF RAISES?!?!?!

Did the cardio today help loosen you up & get the blood flowing & ease up the ache from the awesome leg w/o?

Nice link

Heeeeeeyyyyy - somehow I missed this, Bunns!!!!!

Yup, squats are always at least parallel at the highest. I try to go as low as possible. Yesterday I was feeling strain in my sciatic

I've done the walking lunges, but with the stationary ones I can really concentrate on the glute. With walking, it takes a lot of stabilization so the emphasis comes off the glute (not what I want). So I prefer the stationary

Use to do weighted step ups - but I really like lunges - so I stick with 'em. Step ups hit quads too but I get that with my other leg work....it's alllllllll good!

I've been hitting calves 3-5x a week while I'm at work. I just do my bodyweight for 3-4 sets of 50. It's WORKING!!!! Got veins poppin' out of my calves now!!!! Yay!!!!!!!!!!! (I'll get a pic soon)

The legs were already a little sore this AM - they're now a little more than sore.....tomorrow will be the BEST!

Good luck rounding out those glutes! lol I'd love to give you some of mine!!! lol

 

[scorpiogirl]

Wed. 08-02-06
**Quads and Glutes already sore this AM**

Weight 130.5

7:30 am
caffiene

8:00 am - CARDIO

15 min stationary bike
15 min Precor EFX

9:30 am
WW LC pasta & shrimp in tomato sauce
anti-ox

12:30 pm
albacore steak
lite hellman's

3:30 pm
almonds
LC yogurt

7:30 pm
steak - w sauce, garlic powder, pepper
steamed broccoli
baked potato - blue bonnet, garlic powder, crushed red pepper flakes

9:00 pm
popcorn

 

[scorpiogirl]

Thurs. 08-03-03

**can barely walk today and I'm exhausted**....am i bigger yet?!?!?!?

6:45 am
LC multigrain toast w/blue bonnet
banana

9:30 am
LC multigrain bread
anpb
celery

12:30 pm
chic breast pkt
hb egg white
lite hellman's
SesaPure L! thank you!

4:15 pm
celery
anpb
caffeine, anti-ox

 

[sbt2082]

I get to do legs tonight too.... but I hardly doubt mine will be sore Since according to ole' Nelms i just do "sissy" weights any how.....

Dropping in to say hi

 

[ck2006]

Thurs. 08-03-03

**can barely walk today and I'm exhausted**....am i bigger yet?!?!?!?

6:45 am
LC multigrain toast w/blue bonnet
banana

9:30 am
LC multigrain bread
anpb
celery

12:30 pm
chic breast pkt
hb egg white
lite hellman's
SesaPure L! thank you!

4:15 pm
celery
anpb
caffeine, anti-ox

YOU LOOK MARVELOUS!!!!

 

[treilin]

Thurs. 08-03-03

**can barely walk today and I'm exhausted**....am i bigger yet?!?!?!?

I'm waiting on that same quote.....

 

[sbt2082]

MOrning girl