WW's New SUMMER Log ...

[WoNderWoMan25]

mmmm... yummy. lunch from joyous cafe. love this place!!

No AM Cardio, skipped the whey shake. Meal One is the usual 1/2 cup low fat cottage cheese, medium apple, splenda, cinnamon, two cups coffee w/sugar free hazelnut coffeemate.

café salad w/celery, onions, carrots, organic italian (full-fat) dressing, one serving reduced fat triscuits w/turkey burger topped w/mushroom and feta. Hot tea.

100 Calorie Popcorn, 1-liter bottle water

**WORKOUT**CARDIO**

5 oz chix breast, salad, sweet potato, diet lipton tea.

One hershey dark chocolate miniature (dessert!!) protein shake w/skim milk before bed if I'm hungry for it.

Probably brings me to 1600 (or so) calories. I have been lazy about using fit day lately.

 

[ck2006]

I hope your mom is feeling better and so is your boob LOL (laughing but not laughing at that)

 

[WoNderWoMan25]

WORK UPDATE:
Last day is official now, Nov 15th

MOVE UPDATE:
I will be collecting unemployment because it covers all of my bills and working (off the books) part time for extra money through the holidays. New target move date is Jan 15th, 2007.

TRAINING UPDATE:
After reading Bunny’s bump, I decided that today is the day I get myself back on track. I need to take some steps forward … was getting discouraged by the lack of progress since I’ve returned to the gym post-op. I feel weak, and little things like the 25-lb dumb bell shoulder press (below) bum me out!! I am hijacking Bunny’s log for three reasons:
1. since she said to feel free to use anything she suggests, of course, with user discretion (!!!!)
2. because I already eat similarly and closely follow her ‘diet’
3. because I need a more structured training regime. I will need to fit in with both my diet and my trouble spots. I need to eat for the type of training I am committing myself to and also, need to find the exercises that work best for me and target my trouble spots (triceps and legs- overall but definitely inner thigh and calves).

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Day 1 (Low Carb) – AM CARDIO, PM Legs, Abs, Calves
Day 2 (Low Carb) – PM Shoulders, Tris, 30+ mins cardio
Day 3 (Low Carb) – AM CARDIO, PM Optional
Day 4 (Moderate/Medium Carb) – Back, Bis, Tris
Day 5 (Low Carb) – AM CARDIO, PM Optional - Legs
Day 6 (Low Carb) – Calves and abs @ home and/or walking @ stadium **OR** Legs if not done on Day 5
Day 7 (High Carb/Cheat Day) – OFF or walking @ stadium

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

• I need to stop hitting snooze. Last night I set the alarm to the correct time, but didn’t actually turn it on to buzz at 5:30 AM. Therefore, I did not get up at 5:30 AM. I blame this on some kind of lack of motivation and a Freudian slip because my motivation hasn’t been turned ‘on’

• I am still learning what I can and can’t do with weights. Notice there is no chest workout listed above. Hanging leg raises for abs are also out.

• Like Bunny, I should say LOWER Carb. Today is a lower carb day and I had an apple early in the day – my 1st meal with cottage cheese. Everything else today is veggie carbs with ¼ cup sweet potato after lifting in the PM. Veggies are in my totals for the day. If I take the veggies out, my carbs for a lower day keeping the apple and sweet potato may range from 30-60 grams probably?

 

[*Bunny*]

she said to feel free to use anything she suggests, of course, with user discretion amen sista


• I am still learning what I can and can’t do with weights. Notice there is no chest workout listed above. Hanging leg raises for abs are also out.WW ... Can you find this chair
http://www.exrx.net/WeightExercises/RectusAbdominis/WtVerticalLegHipRaise.html
and instead of doing knee/V ups, all you have to do is hanging pelvic tilts ... that's if you can balance on your 'bows without being in pain. Many people worry about how high ya get your knees up or kick your feet up bu t sometimes it's the little movements that count. You want some core work I would get into some type of pilates. I am really diggin' it... if my heart is beating like I'm doing cardio & abs on fire at the beginning of my 60 min session, oh gawd, you know SOMETHING is going on in there.


• Like Bunny, I should say LOWER Carb. Today is a lower carb day and I had an apple early in the day – my 1st meal with cottage cheese. Everything else today is veggie carbs with ¼ cup sweet potato after lifting in the PM. Veggies are in my totals for the day. If I take the veggies out, my carbs for a lower day keeping the apple and sweet potato may range from 30-60 grams probably?

IMO the veggies shouldn't really impact the totals too much. Some count every carb / every cal, or subtract out the fiber, but you should be ok to fill up on green veggies on a low day without too much problems. IF you're like me, the things I need to watch are oats, rice & potatoes.

Good luck girl! I'm glad I help motivate you!!!!

Made my day, thank you.

 

[BiggT]

By 5 AM, you had to be on like 13 hours of sleep, lol......I have the same problem though, what I am going to do is move the alarm clock all the way across the room so hitting snooze and rolling over is no longer an option.

 

[WoNderWoMan25]

IMO the veggies shouldn't really impact the totals too much. Some count every carb / every cal, or subtract out the fiber, but you should be ok to fill up on green veggies on a low day without too much problems. IF you're like me, the things I need to watch are oats, rice & potatoes. Ms Bunny, I checked this out a little more. Per fitday, a medium apple = 21 carbs. A cup or two of veggies like green beans or broccoli will be between 10 and 20 carbs (each) as well. You are right though... I get into trouble with brown rice and breads and even too many apples or sweet 'tatos. On low carb days, I try for Fiber = 25+. Seems to be on track to keep me full and also also, ahem... keep me regular....

Good luck girl! I'm glad I help motivate you!!!!

Made my day, thank you.

I am familiar with the chair you posted up the link for. No good yet - It is a weird pulling that does not hurt too much but is very uncomfortable. Do you think I will be better off w/roman chair sit ups?

Do you recommend a Pilates class? There is one I can make on Saturday mornings (which will be my day six if today is day one). There is also a class sometime during the week, I would have to check the class calendar. Often, only one or two people show up to take the class, and the instructor takes them into the Pilates room with those scary, bondage-ish looking machines.

Thanks for wishing me luck. I feel that I can relate to you on so many different levels... It is good to read how you were out of the gym and then resumed w/your training. And you know how the job thing goes, and I am so thankful to be out of here thirty days from now. And since the plan is not move until after the holidays, I will have extra time to focus on being fit & healthy!!

 

[WoNderWoMan25]

By 5 AM, you had to be on like 13 hours of sleep, lol......I have the same problem though, what I am going to do is move the alarm clock all the way across the room so hitting snooze and rolling over is no longer an option.

I said I was IN BED at 8 o'clock, I didn't say I was ASLEEP then. (I probably made it til 9 before I was totally out.) I also said I was embarrassed, ya big dork....

Moving the alarm clock is an option, but I've tried it before. I get up, hit snooze, and return to bed... especially when the weather turns cool and it's warm in my cocoon of blankets and pillows!! You don't normally work out in the AM though, do you?

 

[ck2006]

Schedule for training looks good!

 

[BiggT]

I said I was IN BED at 8 o'clock, I didn't say I was ASLEEP then. (I probably made it til 9 before I was totally out.) I also said I was embarrassed, ya big dork....

Moving the alarm clock is an option, but I've tried it before. I get up, hit snooze, and return to bed... especially when the weather turns cool and it's warm in my cocoon of blankets and pillows!! You don't normally work out in the AM though, do you?

Nope, I never do, but sometimes I have every intention of HIIT or sprinting and some very light olympic lifting or complexes to start the day, but the snooze buttom cans that idea.

 

[SgtSlaughter]

I have the same problem though, what I am going to do is move the alarm clock all the way across the room so hitting snooze and rolling over is no longer an option.

lol...that doesn't even help me. I crawl back to the warmth of my bed... sometimes having a plan to do a.m. cardio is best... putting your sneakers by the bed...strap 'em on and go outside... wearing the Moo-Moo and all, lol

 

[*Bunny*]

I am familiar with the chair you posted up the link for. No good yet - It is a weird pulling that does not hurt too much but is very uncomfortable. Do you think I will be better off w/roman chair sit ups?

Do you recommend a Pilates class? There is one I can make on Saturday mornings (which will be my day six if today is day one). There is also a class sometime during the week, I would have to check the class calendar. Often, only one or two people show up to take the class, and the instructor takes them into the Pilates room with those scary, bondage-ish looking machines.

Thanks for wishing me luck. I feel that I can relate to you on so many different levels... It is good to read how you were out of the gym and then resumed w/your training. And you know how the job thing goes, and I am so thankful to be out of here thirty days from now. And since the plan is not move until after the holidays, I will have extra time to focus on being fit & healthy!!

I WANT THAT!!!

Oh heck ya, those bondage machines (reformers) with class/teacher instruction, DO IT!!! My YPT lady giggles that Miss Muscles is sweating & HR is pounding without liftin a weight lol grrr I loff her though.

You're in an interesting situation... you can feel when you are pulling with your arms, neck, chest, shoulders etc more since you are very sensitive in those areas post op. Work with that, esp with core work AND lower abdominals.

It's not how low you go to the floor (i.e. crunch), it's about control.

Hop on a BOSU & try to crunch back, I wobbled & my ass fell off... I tried to do a full crunch... (cant do that just yet) ... so I cut the movement in half, just to where I feel it, hold then back up... little movements...You want a challenge lift a leg up, then both...

Oh & these things...
http://www.pilates.com/BBAPP/V/accessories/ring-circle.html
ask some tips to use those (for leg/inner thigh...)



OH & I like doing lunges with one foot on BOSU other on another rubber disc (split leg lunge) too.

I was more sore from my YPT then I get from weight training... lol The change I'm sure but it felt good.

If roman chairs don't bother you I don't see why not.

Stability Ball will work good too...

 

[*Bunny*]

Schedule for training looks good!

^^ Just looked it over again, Tris on there twice... Not sure if that was a typo

 

[WoNderWoMan25]

^^ Just looked it over again, Tris on there twice... Not sure if that was a typo

BUNNY & CK ~

Thanks for noticing. I can't wait to be out of work. I never thought I'd say it, but it will allow me to focus so much more time & engery on the gym and I can bake and cook and sleep too!!

Triceps twice/week was not a typo. I think I need to hit tris, abs, and legs often to get results.

I think we are looking at this:

Day 1 (Low Carb) – AM CARDIO, PM Legs, Abs, Calves
Day 2 (Low Carb) – PM Shoulders, Tris, 30+ mins cardio
Day 3 (Low Carb) – AM CARDIO and abs, PM Optional
Day 4 (Moderate/Medium Carb) – Back, Bis, Tris
Day 5 (Low Carb) – AM CARDIO, PM Optional - Legs
Day 6 (Low Carb) – Calves and abs @ home and/or walking @ stadium **OR** Legs if not done on Day 5 **OR** Pilates class
Day 7 (High Carb/Cheat Day) – OFF or walking @ stadium

 

[WoNderWoMan25]

I will post the details of my workout later tonight or tomorrow AM.

Food for the day is (A) = Actual or (P) Planned for later.
MONDAY OCT 16 ~~ NEW START TODAY ~~

MEAL #1: 9 AM
(A) 1/2 cup lowfat cottage cheese
w/one medium apple, cinnamon, apple pie spice, splenda
Coffee w/sugar free hazelnut coffeemate, splenda

MEAL #2: 1 PM
(A) One boca burger
1.5 cups green beans with minced garlic, 1 tbsp balsamic vinegar
Peach green tea (poured a cup of diet soda which was flat, ick)

MEAL #3: 4:30 PM
(A) One can tuna
Raw veggies: 1/2 red pepper, broccoli flowerets, 12 baby carrots
Trying to finish my second 1-liter bottle of water

**WORKOUT**

MEAL #4: 7:30 or 8 PM
5-8 oz chicken breast
1/4 cup sweet potato, mashed
Steamed broccoli
Possible garden salad

MEAL #5: 10 or 10:30 PM
30g protein shake w/ice, water and/or skim


1200 total calories
19% fat, 19% carbs, 62% protein

 

[WoNderWoMan25]

lol...that doesn't even help me. I crawl back to the warmth of my bed... sometimes having a plan to do a.m. cardio is best... putting your sneakers by the bed...strap 'em on and go outside... wearing the Moo-Moo and all, lol

oooohhhh.... wow
total mental image of T sprinting around in a moo-moo.

def. does help to lay out my clothes and sneaks the night before. also a bottle of water and my bottle of cardio breeze on the nightstand.

 

[WoNderWoMan25]

LEGS - MONDAY OCT 16

Workout was good. I did part of my leg workout with a mixed-martial arts guy who I am friendly with at the gym... he was there with his new trainer = intense. They were working hamstrings too and I opted out of the plate loaded hamstring machine and the SL DLs... I will probably work them on Friday (after I have some carbs on Thurs!).

WARM UP - WALK AROUND THE GYM 2x

ONE LEG LUNGES (back leg on bench)
body weight x 16 (each leg)
body weight plus two 5 lb dumbbells x 16 (each leg)
body weight plus two 8 lb dumbbells x 15 (each leg)

SQUATS
bar + 50 x 10
bar + 70 x12
bar + 100 x 8
bar + 100 x 8

PLATE LOADED LEG PRESS
180 lb x 12
230 lb x 10
270 lb x 12 (felt weak!)

PLATE LOADED LEG EXT
35 lb x 14
45 lb x 14
55 lb x 14

45* DONKEY CALF STATION
90 lb x 25
90 lb x 30

CALVES, STANDING STAIR
body weight x 50 reps for 2 sets (using both legs)
body weight x 20 reps for 2 sets (each leg)

CRUNCHES - 1 x 20, 2 x 25
V CRUNCHES - 1 x 20, 1 x 18 (back hurt)
OBLIQUES - 1 x 15, 1 x 18 (each side)

15 min stair master, alternating 2 mins @ level 6, 1 min @ level 10
HR range: 144-176
Cals burned on default settings: 174

15 min treadmill, cardio program, 3.5 mph
HR range: 146-175
Cals burned on default settings: 109

 

[ck2006]

BUNNY & CK ~

Thanks for noticing. I can't wait to be out of work. I never thought I'd say it, but it will allow me to focus so much more time & engery on the gym and I can bake and cook and sleep too!!

Triceps twice/week was not a typo. I think I need to hit tris, abs, and legs often to get results.

I think we are looking at this:

Day 1 (Low Carb) – AM CARDIO, PM Legs, Abs, Calves
Day 2 (Low Carb) – PM Shoulders, Tris, 30+ mins cardio
Day 3 (Low Carb) – AM CARDIO and abs, PM Optional
Day 4 (Moderate/Medium Carb) – Back, Bis, Tris
Day 5 (Low Carb) – AM CARDIO, PM Optional - Legs
Day 6 (Low Carb) – Calves and abs @ home and/or walking @ stadium **OR** Legs if not done on Day 5 **OR** Pilates class
Day 7 (High Carb/Cheat Day) – OFF or walking @ stadium

Thats what I think are the areas I need to improve on too! I was surprized, she had me doing my tris twice a week and I noticed a huge improvement in about 3 weeks. I have almost always done my legs twice a day and I do my abs everyday.

Sleep, whats that? LOL

 

[Roonytunes]

I think we are looking at this:

Day 1 (Low Carb) – AM CARDIO, PM Legs, Abs, Calves
Day 2 (Low Carb) – PM Shoulders, Tris, 30+ mins cardio
Day 3 (Low Carb) – AM CARDIO and abs, PM Optional
Day 4 (Moderate/Medium Carb) – Back, Bis, Tris
Day 5 (Low Carb) – AM CARDIO, PM Optional - Legs
Day 6 (Low Carb) – Calves and abs @ home and/or walking @ stadium **OR** Legs if not done on Day 5 **OR** Pilates class
Day 7 (High Carb/Cheat Day) – OFF or walking @ stadium

I'm no expert, but I'm curious as to why you have your high carb/cheat day on your rest day. Wouldn't it be better to schedule it on your toughest training day which looks like it would be Day 1? Just wondering....

 

[*Bunny*]

I'm no expert, but I'm curious as to why you have your high carb/cheat day on your rest day. Wouldn't it be better to schedule it on your toughest training day which looks like it would be Day 1? Just wondering....

Since this is based off my breakdown Ill answer give my $.02

You can read why I based my carb rotation this way in my log, I recently bumped it explaining LOW CARB does NOT mean "no carb" ... I think WW will agree.

I like to load the day before a heavy workout, not the day of, also b/c I train early a.m. Now if I were doing PM training, like WW, I'd play it by ear & if I didn't 'feel' energized I'd:
- eat some complex carbs in the AM, afternoon and/or pre workout, or
- have a During workout Shake or
- take some pureCEE (pre workout) or
- take come Cardio Breeze late afternoon (not after 5)

If I chose the carbs... it would make it a Moderate/Medium Carb day. IF I did that, I would still ramp down & get the following two days low enough then refeed on Day 4 (I would've made this a HIGH refeed day).

Hope that helps more WW if you don't wanna eat more carbs, you can have other options.

 

[*Bunny*]

Clear your PMs woman

 

[WoNderWoMan25]

Clear your PMs woman

Done and I responded to you again. Let me know if you want the link to research and check things out further.

 

[WoNderWoMan25]

Since this is based off my breakdown Ill answer give my $.02

You can read why I based my carb rotation this way in my log, I recently bumped it explaining LOW CARB does NOT mean "no carb" ... I think WW will agree.

I like to load the day before a heavy workout, not the day of, also b/c I train early a.m. Now if I were doing PM training, like WW, I'd play it by ear & if I didn't 'feel' energized I'd:
- eat some complex carbs in the AM, afternoon and/or pre workout, or
- have a During workout Shake or
- take some pureCEE (pre workout) or
- take come Cardio Breeze late afternoon (not after 5)

If I chose the carbs... it would make it a Moderate/Medium Carb day. IF I did that, I would still ramp down & get the following two days low enough then refeed on Day 4 (I would've made this a HIGH refeed day).

Hope that helps more WW if you don't wanna eat more carbs, you can have other options.

Roony,
Yup, what she said. Hehehehe. This is based on Bunny's breakdown as well as the recommendation from the trainer I've used in the past. He cycles before he competes and even for him, low carb does not mean no carb. He never counts green veggies as carbs, he counts them as fiber. He always suggested to carb up the day before a heavy workout and the last time I did this, I found it worked for me. I need to try it for a week or to and see if I 'feel' energized or not. I like the ideas of a during work-out shake and also Cardio Breeze which I take around 4:30 for a 5 or 5:30 workout. If I want to cut weight off of me, esp my abs and legs, I need to stay this low carb. I'm 'sensitive' .... ha.

 

[*Bunny*]

Done and I responded to you again. Let me know if you want the link to research and check things out further.

Thank you! I'm doing a 'paper' ...

Great reply btw .. doing what works for you... I loff it!

 

[WoNderWoMan25]

Ok, will post the details of my workout later tonight or tomorrow AM. The plan is UPPER BODY. I forgot to explain why I was so tired Sunday night into Monday. I STARTED MY TATTOO, YIPPEE!! Just the flower, took 2.5 hours. Will post pics this weekend after I finish w/the leaves and vines this Sunday 10/22, but it is amazing and so detailed and just beautiful. I love it.... It hurt, but I honestly was most worried about my @$$ hanging out during the session!!

Food for the day is (A) = Actual or (P) Planned for later.
~~ TUESDAY OCT 17 ~~ NEW START DAY 2 ~~ LOW(ER) CARB

MEAL #1: 7:30 AM
(A) protein shake w/8 oz skim & 1 tsp ANPB
Coffee w/sugar free hazelnut coffeemate, splenda

MEAL #2: 10:30 AM
(A) 6 hard boiled egg whites
First 1-liter bottle of water finished already

MEAL #3: 1:30 PM
(A) 5 oz chix breast, 1/4 cup mashed sweet potato
1.5 cups green beans with minced garlic, 1 tbsp balsamic vinegar

MEAL #4: 4:30 PM
(P) One boca burger, 1 tbsp balsamic vinegar
Raw veggies: 1/2 red pepper, broccoli flowerets, 12 baby carrots
(not hungry, may eat the veggies later, but just burger pre-wo)

**WORKOUT**

MEAL #5: 7:30 or 8 PM
(P) 8 oz sirloin steak
1/4 cup sweet potato, mashed
Steamed broccoli

1370 total calories
26% fat, 19% carbs, 55% protein

 

[*Bunny*]

Ok, will post the details of my workout later tonight or tomorrow AM. The plan is UPPER BODY. I forgot to explain why I was so tired Sunday night into Monday. I STARTED MY TATTOO, YIPPEE!! Just the flower, took 2.5 hours. Will post pics this weekend after I finish w/the leaves and vines this Sunday 10/22, but it is amazing and so detailed and just beautiful. I love it.... It hurt, but I honestly was most worried about my @$$ hanging out during the session!!

Now that's funny. I think I was 16 when I got my lil strawberry (dood pulld down pants a little too far) & then the clover (frontal shot for that one, not FULL though ) ... Those both HURT, needles scraping! Ugh. I want another one though, a big one but I don't have the she-bawls to do it. Yay for pics!

 

[Roonytunes]

Roony,
Yup, what she said. Hehehehe. This is based on Bunny's breakdown as well as the recommendation from the trainer I've used in the past. He cycles before he competes and even for him, low carb does not mean no carb. He never counts green veggies as carbs, he counts them as fiber. He always suggested to carb up the day before a heavy workout and the last time I did this, I found it worked for me. I need to try it for a week or to and see if I 'feel' energized or not. I like the ideas of a during work-out shake and also Cardio Breeze which I take around 4:30 for a 5 or 5:30 workout. If I want to cut weight off of me, esp my abs and legs, I need to stay this low carb. I'm 'sensitive' .... ha.

Thanks for explaining, WW. And please post up how this works for you. I'm definitely curious!

Right now, I load up ON my training days but I also work out at night for the most part. Unfortunately, I have to count my veggies as carbs, so I am feeling quite restricted on non-training days. I get to have 100g of complex carbs on training days and only 35g of complex carbs on non-training days, even though my overall carb counts look decent. But I do get two fruit servings a day and I'm slowly finding out what works to fill me up...so far an apple and a medium banana seem to do the trick.

You are absolutely correct - it's all about finding out what works for YOU!

ps - btw, my halloween costume still hasn't arrived. I'm getting impatient

 

[WoNderWoMan25]

Thanks for explaining, WW. And please post up how this works for you. I'm definitely curious!

Right now, I load up ON my training days but I also work out at night for the most part. Unfortunately, I have to count my veggies as carbs, so I am feeling quite restricted on non-training days. I get to have 100g of complex carbs on training days and only 35g of complex carbs on non-training days, even though my overall carb counts look decent. But I do get two fruit servings a day and I'm slowly finding out what works to fill me up...so far an apple and a medium banana seem to do the trick.

You are absolutely correct - it's all about finding out what works for YOU!

ps - btw, my halloween costume still hasn't arrived. I'm getting impatient

I am testing out the AM workouts; it feels good when I do get there... Trying for 3x a week (mon,wed,fri).

35g is soooo low, how do you have the energy to lift? I don't know if I could do it, but if I did I know I would cut up more. We'll see how this works and I will post info on my energy levels, mood, etc.

What costume did you decide on... the referee?

 

[WoNderWoMan25]

Dinner was so so yummy last night. Red meat, mmmmm! Leftovers for lunch today. Forgot that I had pistachios and munched a few of those last night. Figure that bumps my cals and fat up a bit .... no more than approx. 1600 for the day though.

Food for the day is (A) = Actual or (P) Planned for later.
~~ WEDNESDAY OCT 18 ~~ LOW(ER) CARB

Workout #1: 6 AM
I got up for cardio, no moo-moo though.

16 min bike
Alternating 1 min @ 15 resistance & 3 min @ 8 resistance
HR Range: 130s-150s
Calories Burned: 105

30 min elliptical
HR Range: 150s-170s
Calories Burned: 305


MEAL #1: 7:30 AM
(A) protein shake w/8 oz skim & ice
Coffee w/sugar free hazelnut coffeemate, splenda

MEAL #2: 10:30 AM
(P) 3 hard boiled egg whites, 1 whole egg

MEAL #3: 1:30 PM
(P) 4 oz leftover steak
1 cup broccoli

MEAL #4: 4:30 PM
(P) More Pistachios
Raw veggies: 1/2 red pepper, broccoli flowerets, 12 baby carrots

**WORKOUT**CARDIO**ABS**

MEAL #5: 7:30 or 8 PM
(P) 5-8 oz chicken breast
1/4 cup sweet potato, mashed
Steamed broccoli

 

[WoNderWoMan25]

TUES WORKOUT: SHOULDERS, TRICEPS
SORENESS: GLUTES, FROM MONDAY

DETAILS:

Front & Side Lateral 5-Count Raise
5 lb DBs x 5
5 lb DBs x 7
8 lb DBs x 6
8 lb DBs x 5

Dumbell Shoulder Press
17.5 lb x 14
20 lb x 12
22.5 lb x 12

Standing upright rows w/barbell
30 lb bar x 16
40 lb bar x 14
50 lb bar x 10

DB Shrugs
20 lb x 20
25 lb x 25

Skull crushers - no good
Overhead tricep using bench @ 30* angle - no good so...

Tricep kick backs
8 lb x 16 each arm
10 lb x 15 each arm
12 lb x 15 each arm

Cable tricep pushdown w/bar
60 lb x 18
70 lb x 12

Cable Tricep pushdown w/bar: Dropsets
70 lb x 8, 50 lb x 8, 30 lb x 8
70 lb x 10, 50 lb x 10, 40 lb x 10


CARDIO:
15 mins treadmill
12-15 (max) incline, 3.3 MPH
HR Range: 154-171
Calories Burned: 146

 

[Roonytunes]

I am testing out the AM workouts; it feels good when I do get there... Trying for 3x a week (mon,wed,fri).

35g is soooo low, how do you have the energy to lift? I don't know if I could do it, but if I did I know I would cut up more. We'll see how this works and I will post info on my energy levels, mood, etc.

What costume did you decide on... the referee?

Yup, the referee or "hoooker" as Bunns called it I hope it gets here soon so I can see how it fits and how short/long it really is. I'm still not 100% if I'll be brave enough to wear it out. Did you get your Hooters outfit yet???

Yep, 35g is very low, but that is on non-training days when I don't lift. I did okay for 6 weeks on it but then started having a few late evening breakdowns with protein bars and such. It's the number given to me by the Cathy Savage nutrition program I'm using (based on my size, goals etc.), but I did ask if they could up it a little for next month. So we'll see what they say. On days that I lift, I get 100g and I think my body is so damn overjoyed that by the time evening rolls around, I seem to have enough power to get through my training. In all fairness, my strength has gone up & I'm looking more cut....sooooooo aside from discomfort and being cranky at times, I can't say it's not working.

 

[WoNderWoMan25]

Yup, the referee or "hoooker" as Bunns called it I hope it gets here soon so I can see how it fits and how short/long it really is. I'm still not 100% if I'll be brave enough to wear it out. Did you get your Hooters outfit yet???

I am getting together w/a gf tonight and we are ordering our costumes. I need to go back to the site and check out the costume you ordered. Please update me when you get it!!

Yep, 35g is very low, but that is on non-training days when I don't lift. I did okay for 6 weeks on it but then started having a few late evening breakdowns with protein bars and such. It's the number given to me by the Cathy Savage nutrition program I'm using (based on my size, goals etc.), but I did ask if they could up it a little for next month. So we'll see what they say. On days that I lift, I get 100g and I think my body is so damn overjoyed that by the time evening rolls around, I seem to have enough power to get through my training. In all fairness, my strength has gone up & I'm looking more cut....sooooooo aside from discomfort and being cranky at times, I can't say it's not working.

Ok - your cycle makes sense to me... Today is my third lower carb day. So far, I've only had a protein shake, egg whites, some leftover lean sirlion and some broccoli. I am VERY tired right now and I'm having trouble concentrating at work. I am going to eat some veggies, take a CB, and debate on whether or not I want to hit the gym. I felt good when I went this AM but I'm dragging right now. Can't wait for my oats in the AM!!!

Have a great hump day!!

 

[WoNderWoMan25]

I did not work out last night. I had errands to run and zero engery to do it, esp. if I was going to do it after the gym. Ordered my Halloween costume and was asleep by 10:30 PM.

THURSDAY OCT 19 ~

MOOD: Better today than yesterday afternoon/evening. Going with a 6 or 7.
ENGERGY: 7 on a scale of 1-10
FOOD: MODERATE CARBS

MEAL #1: 7:30 AM
(A) 25g protein shake w/8 oz water
No oatmeal
2 slices Country Kitchen Lite/Sugar free bread, toasted w/apple butter
Coffee

MEAL #2: 11: AM
(A) 0.5 cup lowfat cottage cheese
Medium apple, diced
Cinnamon, splenda
More coffee

MEAL #3: 1:30 or 2 PM
(P) Healthy Choice Chicken with Rice soup (1 can = 2 servings)

MEAL #4: 4:30 or 5 PM
(P) Boca Burger, 100 calories
Raw veggies: 1/2 red pepper, 2 stalks celery, 10 baby carrots

**WORKOUT**
Back, Bis, Tris, Abs


MEAL #5: 7:30 or 8 PM
(P) 5-8 oz chicken breast
1/3 to 1/2 cup sweet potato, mashed
Steamed broccoli
*I may add in a ww wrap or something for a few more carbs. Legs tomorrow AM!

Total Calories: 1361
Fat 23%, Carbs 29%, Protein 48%

 

[WoNderWoMan25]

Thanks for explaining, WW. And please post up how this works for you. I'm definitely curious!

Probably coming in around 130g carbs today. Back, biceps and triceps tonight, legs tomorrow morning. I'll letcha know!!

 

[Roonytunes]

I did not work out last night. I had errands to run and zero engery to do it, esp. if I was going to do it after the gym. Ordered my Halloween costume and was asleep by 10:30 PM.

Do we get a link to see this costume???

 

[WoNderWoMan25]

Ok... supposed to meet the girls at the... BUFFET... the CHINESE BUFFET for an early dinner pre-workout. Wish me luck and restraint... I'm thinking grilled chicken and ordering some sushi/sashimi... I'm outta here... Is it Friday yet?

 

[BiggT]

Ok... supposed to meet the girls at the... BUFFET... the CHINESE BUFFET for an early dinner pre-workout. Wish me luck and restraint... I'm thinking grilled chicken and ordering some sushi/sashimi... I'm outta here... Is it Friday yet?

I was at the Chinese Buffet last night post-workout.....I showed absolutely zero restraint, lol.

 

[ck2006]

when do we get to see the costume????? and LUCK LUCK LUCK (eat a fortune cookie)!!!

 

[WoNderWoMan25]

I was at the Chinese Buffet last night post-workout.....I showed absolutely zero restraint, lol.

I told ya, I done good!! Chicken and shrimp and sushi and lotsa green beans. I think the big difference is: pre-workout and post-workout. I didn't want to throw up all over the place.

Just got an email @ work - "Nick & I are going to KFC, does anyone want anything?" I work with a bunch of fatties, man!! If nothing else, they are entertainment. Another boring day at work,

I am waiting for apartment pics, floor plans, etc etc....

 

[WoNderWoMan25]

THURSDAY UPDATE:
Walked around office complex twice on lunch. Then clocked it with the car was pleasantly surprised to see it's almost a half mile loop.

BUFFET/FOOD:
I did just fine at the Buffet. They have a Japanese Hibachi style grill so I did chicken, shrimp and veggies. I also ordered one California roll (six pieces) to indulge in some carbies!!

WORKOUT:
I am still struggling to figure out what weights I should be using. I want to ease back into lifting heavier weights. I'm going back through my old posts/journals to see what I was doing two or three months ago & trying to alter it. I am ok lifting above my head, but nothing stretching up & behind my head/neck. Damn

Back is sore today though, which is yippie good!!

Hammer Curls alternated with Bent Over Two-Dumbbell Rows

Hammers:
Warm up w/10 lb x 16
17.5 lb x 14
20 lb x 12
20 lb x 14

Rows- two sets w/palms facing thighs, two sets w/palms facing in:
Warm up w/8 lb x 16
10 lb x 16
12 lb x 15
15 lb x 14
15 lb x 13

Lat Pulldowns alternated with Barbell Curls

Pulldowns: (had to go light - not uncomfortable but **weird** sensation)
40 lb x 15
50 lb x 12
60 lb x 10

Barbell Curls: (asked floor trainer to spot me w/the last set. pr for me post-op. i've been scared of the 50s)
30 lb x 12 (too light)
40 lb x 12 (good burn)
50 lb x 7 (PR)

Seated Cable Row alternated with Cable Curls

Row:
50 lb x 16
70 lb x 10

Curls:
50 lb x 15
60 lb x 15
70 lb x 10

Pec Dec / Rear Delt Machine:
60 lb x 14
70 lb x 40

Tricep Kickback:
10 lb x 15, each arm
12 lb x 12 right, 11 left

Tricep Cables w/rope attachment:
40 lb x 12
40 lb x 12
45 lb x 11

And finally, for those of you reading down this far....
Hopefully doing pictures this weekend!
I have pre-op, posting post-op and tattoo pictures. Still feeling outta shape, but not soooooo bad so I'm welcoming comments, feedback and even criticisms.

 

[WoNderWoMan25]

CK & ROONY - It's a surprise.

If I'm brave, I will post pics after Halloween. If not, I'll just post the link to the website.

What about you... did the ref costume arrive yet?

 

[WoNderWoMan25]

when do we get to see the costume????? and LUCK LUCK LUCK (eat a fortune cookie)!!!

I did eat one... It was my dessert!!
I never knew that people read fortunes and tacked 'in bed' on the end of the fortune. So... my fortune, If a little bit of something is good, then a lot must be better, became: If a little bit of something is good, then a lot must be better in bed!

 

[ck2006]

I did eat one... It was my dessert!!
I never knew that people read fortunes and tacked 'in bed' on the end of the fortune. So... my fortune, If a little bit of something is good, then a lot must be better, became: If a little bit of something is good, then a lot must be better in bed!

so true so true LOL

 

[Roonytunes]

CK & ROONY - It's a surprise.

If I'm brave, I will post pics after Halloween. If not, I'll just post the link to the website.

What about you... did the ref costume arrive yet?

I definitely think you should post pics after Halloween. Hey, if you're brave enough to trapse around the streets with it on, how much worse is it to post a photo on the internet to strangers?

Guess what arrived today in the mail - my ref costume I love the top!! It's a little big but if I fold it up, it looks fine. I like the halter cut because it makes my shoulders look nice. Now the skirt is shoooort, like so shoooort I would have to wear boyshorts underneath. The waist is also loose so I need some safety pin action. I'm not thrilled about exposing my abs all night long - sure everything looks great when I suck it in, but my posture ain't great and I have a tendency to let it all hang after a while. So I'm debating if I should just try to get a black or white tennis skirt for the bottom half for decency purposes. We'll see....but no worries, I WILL post pictures. And thanks again, WW, for posting the original link here. I don't think I would have even bought a costume otherwise.

Great job also with the restraint at the buffet - I would not be able to do that for sure. I am a hog in any buffet setting, but especially in Vegas

 

[WoNderWoMan25]

WOOOHOOOO! You go girl. Wear the short skirt!! There were a couple of ref costumes on the site. I was cracking up because one says sexy, one says slutty, etc etc. Did you get the one with the flouncey skirt and half-shirt? It will be HAWT but I was thinking the same as you... add a few beers in and... well, and I guess you probably wouldn't care if you were a bit buzzed, huh?

I will probably post pictures and you're right, huh? I may be out in the streets, but I *am* moving across the country, so I guess I don't care much what people in this town think of me anymore. BTW, BiggT volunteered a wonder woman costume idea, but I've already done that before - I have LOVED wonder woman since I was a little girl.

Thanks for noticing the buffet restraint. I've been to Vegas once and would love to go again. To gamble over course, not eat.... ha. Vegas is the land of indulgence (of ALL kinds).

 

[*Bunny*]

 

[WoNderWoMan25]

BABY BOOBIES (PRE-OP):
BEFORE 1 BEFORE 2 BEFORE 3

TWINS ALL GROWN UP (POST-OP):
AFTER (WHITE) AFTER (BLACK)

 

[*Bunny*]

BABY BOOBIES (PRE-OP):
BEFORE 1 BEFORE 2 BEFORE 3

TWINS ALL GROWN UP (POST-OP):
AFTER (WHITE) AFTER (BLACK)

Looking good girl!!! I was waiting for Dolly Parton with all this buildup... lol

We have the same pendant! I need that cleave for it to rest in though

Are you training chest at all yet? Plan to? Are you afraid of the chance they can shift to pits or leave the cleave gap?

 

[WoNderWoMan25]

MONDAY - FINALLY GOT AROUND TO POSTING PICS (BELOW)

**more laziness than anything else, bunny**

Worked legs/hamstring-focus this morning. Maybe back tonight for cardio.

M1: Whey shake w/4 oz skim, water, ice
M2: 6 oz chicken breast, .5 cup mixed veggies -frozen california blend
M3: Kashi southwestern chicken at 240 calories, 5g fat, 16 protein. Around 30 carbs with a bunch of fiber.
M4: Boca burger with 1/2 red bell pepper and 12 baby carrots
M5: 8 oz chicken breast, steamed broccoli, green salad

TOTAL, 1582 calories
Fat, 25%
Carbs, 17%
Protein, 58%

WEEKEND UPDATE:

Saturday was a breast cancer walk-a-thon w/my exboyfriends mom and helping a friend/neighbor with her garage sale. She is moving out west also!! I made us fettuccini with homemade alfredo sauce and crab meat and broccoli. Such an indulgence, so great! Great stories from the day, sold some of my stuff, and the champagne definitely helped. Basically, I made a total of $270 and got rid of a lot of junk. I got some exposure to some "interesting shoppers" and got some great stories to boot. There is the tough looking 6'5" biker guy with long stringy blonde hair, tattoos, leather vest and ~5 teeth who when he spoke sounded like a gentle boy ... he bought two Christmas angels and told me he was giving them to his mother who has a collection of them..gets them at tag sales and names the angels after the person she bought them from...so he wanted to know my name...hooray there are two angels named after me on some woman's fake fireplace mantle in a trailer somewhere.(actually this guy was quite nice and I enjoyed him)....then there is the fat young woman...let's call her muffin top girl...who looked at my bustier and asked how much and when I said $5..put it down and replied "I don't think so...I'm very picky" upon which I so wanted to say yes I can see that based upon you "shopping" for your wardrobe at yard sales...but chose to be more subtle and said "was that going to be for you?"..her reply.."yeah" and I said in an incredulous voice.."well that would never fit you anyway"..upon which I thought my gf was going to fall off her chair...and then there was the very well dressed woman who bought the nice wooden Chinese checkers game which was marked a dollar effing fifty...and she was telling me how beautiful the wood board was and that she has an "ugly plastic" one at home and then proceeded to ask me if I'd take $.50 off the price...yes folks that would be $1 instead of a whopping $1.50...since this request was on day two and my gf had grown tiresome of the pathetic (not all) people in her yard...two of which bought nothing but put their cigarettes out in her yard...so we refused to let her have it for less...tee hee.....at that point she said she would have preferred to take her wood chopping ax and hack it in half then give it to her for less... end of story. I needed this yard sale after the more serious walk-athon in the AM and there were some pretty cool people who came AND brought there sense of humor w/them.

SUNDAY:
Holy Tattoo! I cannot believe I got myself into this. I already posted my 'props to paul' in another thread, but more pictures here. I made a few mistakes this week (last week was the bottom flower only). I worked out in the AM yesterday, which I think got my adreline flowing. I only consumed a protein shake after, which means my blood sugar was low. At the end of about 90 minutes this week (stems, leaves, outline of two flowers) I thought I was going to throw up or pass out. Going to pop a painkiller before the next session. The ribs are INTENSE!

 

[WoNderWoMan25]

Looking good girl!!! I was waiting for Dolly Parton with all this buildup... lol

We have the same pendant! I need that cleave for it to rest in though

Are you training chest at all yet? Plan to? Are you afraid of the chance they can shift to pits or leave the cleave gap?

Bunny, it was laziness. Sorry if my non-dollyness disappointed you,

I am not taking any chances w/working chest. Following doctors orders because exactly what you said can happen. And I love the cleave!!

BTW - There is about six weeks between the white and the black shots. I've 'settled' and look/feel more natural. As natural as fake gets, I guess!!

 

[WoNderWoMan25]

BABY BOOBIES (PRE-OP):
BEFORE 1 BEFORE 2 BEFORE 3

TWINS ALL GROWN UP (POST-OP):
AFTER (WHITE) AFTER (BLACK)

Surgery and Tattoo pictures all in one day. I knew I'd get it done and posted eventually!

The tattooing hurt more than op/recovery I think.

http://i14.tinypic.com/2zef8ti.jpg http://i13.tinypic.com/2ugi4qs.jpg http://i13.tinypic.com/2djv2x3.jpg

 

[sbt2082]

Just sayin hi and hope you're havin a great day!

 

[ck2006]

Holyl big boobs! your before pictures are my boobs now You know it is bad when your husband says "wow you have boobs, you wearing a bra today?" LOL

They look good on you, and I love the tattoo!!!

 

[DieselGunz]

WOW u look amazing!

 

[*Bunny*]

Bunny, it was laziness. Sorry if my non-dollyness disappointed you,

I am not taking any chances w/working chest. Following doctors orders because exactly what you said can happen. And I love the cleave!!

BTW - There is about six weeks between the white and the black shots. I've 'settled' and look/feel more natural. As natural as fake gets, I guess!!

Oh shuddup silly girl, you could never disappoint!

They are great size for you IMO

Wholly $41t with that tat... WOW that's pretty! I feel your pain from looking at it up the side my the ribs, ouch!

 

[SgtSlaughter]

Surgery and Tattoo pictures all in one day. I knew I'd get it done and posted eventually!

The tattooing hurt more than op/recovery I think.

http://i14.tinypic.com/2zef8ti.jpg http://i13.tinypic.com/2ugi4qs.jpg http://i13.tinypic.com/2djv2x3.jpg

That's AWESOME!!!

 

[WoNderWoMan25]

MONDAY UPDATE:
MEAL 5 was egg drop soup last night - a bunch of it. I am guestimating my total calories to be around 1400 or 1500 with 30% fat, 15-20% carbs, and around 50% protein.

No gym last night but I did walk around the neighborhood last night and again this morning. My hamstrings are SCREAMING with every step.

LEG/HAMSTRING WORKOUT CONSISTED OF:

Warm up - two sets of walking lunges w/10 lb DBs
Jumping rope for three 60-second sets

SQUATS
Bar + 50 lbs x 10
Bar + 50 lbs x 10

Plié squat on smith machine, which targets the inner thighs, hams, quadriceps, and glutes (I think?)
Bar + 70 lbs x 10
Bar + 70 lbs x 10
Bar + 80 lbs x 9

SL Dead Lift
60 lbs x 14
70 lbs x 14
80 lbs x 13

Plate loaded kneeling leg curl
20 lbs x 14
30 lbs x 12
40 lbs x 11

Precor Seated Leg Curl
70 lb x 12
80 lb x 10

45* Donkey Calf Station
90 lb x 30
90 lb x 25
90 lb x 25
90 lb x 20

 

[*Bunny*]

NICE W/O WW!!!! That SHOULD be similar to what I did this morning... (couldn't get outta bed )

 

[treilin]

Nice Tat!!! and nice leg work!!!!

 

[Roonytunes]

Just catching up on your log, and wow, nice tat, nice chestage & nice leg workout. Way to go!!

WOOOHOOOO! You go girl. Wear the short skirt!! There were a couple of ref costumes on the site. I was cracking up because one says sexy, one says slutty, etc etc. Did you get the one with the flouncey skirt and half-shirt? It will be HAWT but I was thinking the same as you... add a few beers in and... well, and I guess you probably wouldn't care if you were a bit buzzed, huh? :

I missed the descriptions, but yes, I got the half shirt and flouncy skirt one. I'd like to wear the whole outfit out, but when I turn around, the skirt is really on the short side. My butt cheeks are practically showing. I tried it on with boy short type underwear and um, half the underwear peeps out If I were two inches shorter, it would be perfect. I've identified other black short skirts I can wear in my closet as a substitute, so I may just wear the half shirt with another black skirt instead. And it may be an alcohol free night for me...so yes, I'll totally be conscious of having my entire midriff exposed for the world. More motivation for this week to keep it clean and train hard though

Have a good one!

 

[WoNderWoMan25]

TUESDAY: 1354 Calories, 26% fat, 20% carbs, 54% protein

Queasy tummy this morning!

7:30- M1: Coffee, whey shake (didn't finish)
11:00- M2: Finished whey shake, three egg whites (weird combo on the already upset stomach)

2:00- M3: Cafe Salad and 1/2 turkey on whole wheat from Panera Bread (Lunch with a co-worker whose last day is today. We started working for AHM together 4 years, 11 months and 21 days ago. She is moving to NC, and I to TX. It almost feels like the end of an era... tried to keep the tears at a minimum because I know they are going to flow today!!! Reminiscing and being catty on that hour lunch was fun, though! I have finally let my hair down and just 'let loose' at work after being the boss for the past 3.5 years!)

5:00- M4: Boca Burger w/small apple
Ate this after I had to write up my 'trouble-maker' for sending out sexually explicit chain emails. The office is closing so I put her on 'final warning' per HR request. She did not take it well so I followed that up with the threat of being fired for insubordination should her attitude continue. Apparently I am a pretty ineffective manager (at least with her) because my boss had to meet with her as well. To top it all off, this employee's MOTHER sits in the office next to mine so I 'overheard' a lot from her as well. I keep telling myself - only three more weeks!!

**WORKOUT**SHOULDERS**TRICEPS**ABS**

8:00- M5: Chicken and Broccoli I didn't eat Monday night.1/2 cup sweet 'tatos.

**WHAT THE HECK IS ON TELEVISION TUESDAY NIGHTS? AND HAS ANYONE SEEN JOHN CENA MY BOYFRIEND JOHN CENA IN THE MOVIE, 'THE MARINE'?**

 

[WoNderWoMan25]

Holyl big boobs! your before pictures are my boobs now You know it is bad when your husband says "wow you have boobs, you wearing a bra today?" LOL

They look good on you, and I love the tattoo!!!

Thank you for responding. I need to take some better 'after' pictures and I would like to do a side-by-side.

One thing to remember with me is I am only 26 years old but I did not have 26 year-old breasts... Losing 50+ pounds a few years ago made me both lose size and perkiness.

I hear you on the bra thing, Victoria's Secret definitely did wonders for me pre-op. Are you considering surgery?

 

[WoNderWoMan25]

WOW u look amazing!

I keep saying that the 'T' now matches the 'A' .... Cause I did/do have a booty!!

LOL - Thank you!

 

[WoNderWoMan25]

TRE, ROONY AND BUNNY-

In the midst of boobage and tattoos, you notice my leg workout. I love you ladies. Thank you so much! I am remembering your compliments with each painstaking step I take. The hammies have loosened up quite a bit today but I still feel a hint or soreness.

Just cardio tonight. That should help stretch me out s'more.



HAPPY HUMP DAY!!

 

[WoNderWoMan25]

I missed the descriptions, but yes, I got the half shirt and flouncy skirt one. I'd like to wear the whole outfit out, but when I turn around, the skirt is really on the short side. My butt cheeks are practically showing. I tried it on with boy short type underwear and um, half the underwear peeps out If I were two inches shorter, it would be perfect. I've identified other black short skirts I can wear in my closet as a substitute, so I may just wear the half shirt with another black skirt instead. And it may be an alcohol free night for me...so yes, I'll totally be conscious of having my entire midriff exposed for the world. More motivation for this week to keep it clean and train hard though

Have a good one!

I think we have the same concerns w/the tummy although from your other pictures we already know yours looks great! I didn't end up ordering my costume online because I was afraid of how it would fit. We have a beauty supply store locally that rents and sells all kinds of outfits and costumes year-round. I was able to try everything on before I purchased.

I will expect pictures, you know....

 

[WoNderWoMan25]

That's AWESOME!!!

I know, hehehehhehe

Really, thank you. And I will pass on all the compliments to the tattoo artist! I mentioned it my other post, but he designed the tattoo from two potted orchids that I brought to his studio. I didn't know exactly what I wanted other than a few blosoms and I knew I wanted it to flow with my body. He done good!!

 

[ck2006]

TUESDAY: 1354 Calories, 26% fat, 20% carbs, 54% protein

Queasy tummy this morning!

7:30- M1: Coffee, whey shake (didn't finish)
11:00- M2: Finished whey shake, three egg whites (weird combo on the already upset stomach)

2:00- M3: Cafe Salad and 1/2 turkey on whole wheat from Panera Bread (Lunch with a co-worker whose last day is today. We started working for AHM together 4 years, 11 months and 21 days ago. She is moving to NC, and I to TX. It almost feels like the end of an era... tried to keep the tears at a minimum because I know they are going to flow today!!! Reminiscing and being catty on that hour lunch was fun, though! I have finally let my hair down and just 'let loose' at work after being the boss for the past 3.5 years!)

5:00- M4: Boca Burger w/small apple
Ate this after I had to write up my 'trouble-maker' for sending out sexually explicit chain emails. The office is closing so I put her on 'final warning' per HR request. She did not take it well so I followed that up with the threat of being fired for insubordination should her attitude continue. Apparently I am a pretty ineffective manager (at least with her) because my boss had to meet with her as well. To top it all off, this employee's MOTHER sits in the office next to mine so I 'overheard' a lot from her as well. I keep telling myself - only three more weeks!!

**WORKOUT**SHOULDERS**TRICEPS**ABS**

8:00- M5: Chicken and Broccoli I didn't eat Monday night.1/2 cup sweet 'tatos.

**WHAT THE HECK IS ON TELEVISION TUESDAY NIGHTS? AND HAS ANYONE SEEN JOHN CENA MY BOYFRIEND JOHN CENA IN THE MOVIE, 'THE MARINE'?**

I said that last night, there was nothing on except for How not to decorate but it was on at 11:00.

Your boss had to meet with her cause she is a difficult employee, never take anything personally when it is business!

I am sorry to hear about you having to leave your co worker but your on to bigger and better things, you must be sooo excited!

ps... no boob job for me, I would rather by a trailer for camping or something, at my age with a hubby and 4 kids, boobs are last on my list for me anyways if I was going to do something it would be a tummy tuck LOL

 

[WoNderWoMan25]

Last Tuesday is below. Bumped the weights a bit.
DB SHOULDER PRESS
Warm Up: 17.5 lb x 10
20 lb x 12
22.5 lb x 12
25 x 8 (maybe too heavy)

DB SHRUGS
40 lb x 20 (total weight)
50 lb x 20 (total weight)

FRONT LATERAL RAISE
Palms In - 10 lb x 14, 10 lb x 12
Palms Down - 10 lb x 12, 10 lb x 14

SEATED SIDE LATERAL RAISE
8 lb x 11
8 lb x 12

TRICEP CABLE PUSHDOWN w/BAR
60 lb x 16
70 lb x 14
80 lb x 8
Drop set: 70 lb x 10, 50 lb x 8, 40 lb x 10

TRICEP CABLES - REVERSE GRIP PUSH BACK
15 lb x 14 (each arm)
15 lb x 13 (each arm)
15 lb x 15 (each arm)

OVERHEAD TRICEP EXTENSION w/ROPE
30 lb x 15
30 lb x 15
40 lb x 10

TUES WORKOUT: SHOULDERS, TRICEPS
SORENESS: GLUTES, FROM MONDAY

DETAILS:

Front & Side Lateral 5-Count Raise
5 lb DBs x 5
5 lb DBs x 7
8 lb DBs x 6
8 lb DBs x 5

Dumbell Shoulder Press
17.5 lb x 14
20 lb x 12
22.5 lb x 12

Standing upright rows w/barbell
30 lb bar x 16
40 lb bar x 14
50 lb bar x 10

DB Shrugs
20 lb x 20
25 lb x 25

Skull crushers - no good
Overhead tricep using bench @ 30* angle - no good so...

Tricep kick backs
8 lb x 16 each arm
10 lb x 15 each arm
12 lb x 15 each arm

Cable tricep pushdown w/bar
60 lb x 18
70 lb x 12

Cable Tricep pushdown w/bar: Dropsets
70 lb x 8, 50 lb x 8, 30 lb x 8
70 lb x 10, 50 lb x 10, 40 lb x 10

 

[al420]

Looking good girl!!! I was waiting for Dolly Parton with all this buildup... lol

We have the same pendant! I need that cleave for it to rest in though

Are you training chest at all yet? Plan to? Are you afraid of the chance they can shift to pits or leave the cleave gap?

IMO that is still really sexy. Not sure why but I like the way the "cleave gap" looks on fit ladies w/ fake boobies.

 

[Roonytunes]

I will expect pictures, you know....

I'll show you mine if you show me yours I should have pictures provided some kind soul at the party snaps a few of me.

Nice shoulder and tri sets there!!

 

[WoNderWoMan25]

IMO that is still really sexy. Not sure why but I like the way the "cleave gap" looks on fit ladies w/ fake boobies.

Well sure... that is one of the tell-tale signs.... that they are fake. I have a gap still, just less of one now that I've been *enhanced*.

By the way- I always look at your 'signature' and email address and laugh... My birthday is 4 20.... as in the twentieth of April.

 

[al420]

Well Happy Belated Birthday WW

 

[*Bunny*]

IMO that is still really sexy. Not sure why but I like the way the "cleave gap" looks on fit ladies w/ fake boobies.

IMO it's because you think of putting something there so it turns you on, but what do I know. Lemme clarify, if I ever decided to get a breast augmentation I would not like the WIDE cleave gap look where the plants look like they are coming from your armpit. To the best of my knowledge women naturally have a gap, I know I do, some small some wide. The wide induced cleave gap I am speaking about is usually stemming from the surgeon not doing a very good job or the implants moving toward the pit due to the chest training I was speaking of, like training too early before properly healed. I just didn't want to type all that.

 

[WoNderWoMan25]

IMO it's because you think of putting something there so it turns you on, but what do I know. Lemme clarify, if I ever decided to get a breast augmentation I would not like the WIDE cleave gap look where the plants look like they are coming from your armpit. To the best of my knowledge women naturally have a gap, I know I do, some small some wide. The wide induced cleave gap I am speaking about is usually stemming from the surgeon not doing a very good job or the implants moving toward the pit due to the chest training I was speaking of, like training too early before properly healed. I just didn't want to type all that.

I understand what you are saying Bunny - But to keep this going...

I do think that the gap looks different with artifically perky fake boobs vs. natural.

 

[*Bunny*]

I understand what you are saying Bunny - But to keep this going...

I do think that the gap looks different with artifically perky fake boobs vs. natural.

Oh I agree. I actually like more gap than REAL close together. I just can't compare mine since I have no afters But from pics I'd like to think I can tell, although half of Hollywood is 'natural' & wears great bras , and everything is airbrushed I don't see many in person these days.

 

[Roonytunes]

Well, I have a costume #2 now. I'm heading to NYC on Sat night and don't plan on freezing on the streets in my referee half-shirt. So I'm going to do "Devil Wears Prada" - devil horns, red tank top that shows off my arms and a little stomach, prada purse with the book peeping out. I *should* wear a black pencil skirt with knee high boots, but may just go with jeans to be comfy.

By the way, are you in NYC too? My parties are at Katra and China1.

 

[WoNderWoMan25]

Trying to figure out why Tuesday = Queasy Stomach and Wed = Light-headed and Today = Jittery. It may be too much coffee.

I think I am going to make the most of my health insurance next month and finally get some blood work done. My GP and my OBGYN have both written me scripts but I haven't done it. I have been avoiding it for the past 6+ months. I know I need to get my thyroid tested. I don't like the needle or getting blood drawn (go figure w/the amount of tattooing I've done in the past month).

I also need to get a handle on my life-long struggle with my weight and my issues with the scale. (So yeah, I said it... I typed it. Scary to admit it but I did.)

WEDNESDAY FOOD-
M1: WW Wrap w/two whole eggs, two egg whites, Celery, FF Mayo and Mustard
M2: Kashi Frozen Foods: Cilantro Lime Shrimp
M3: 'Celebrated' Steph's last day with a piece of choc chip cookie cake. Also ate my raw veggies: Celery, red pepper, and baby carrots.

**WORKOUT**45 MINS CARDIO**
Burned about 400 calories based on machine default settings**

M4: Dinner at Dad's. We had Subway. I ordered the Subway Club. Ate 1/2 with green salad, FF Dressing.
M5: No sugar added frozen yogurt and other 1/2 of the sub sandwich. A tad upset w/myself up over the amount of food I inhaled... dammit.

 

[al420]

IMO it's because you think of putting something there so it turns you on, but what do I know. Lemme clarify, if I ever decided to get a breast augmentation I would not like the WIDE cleave gap look where the plants look like they are coming from your armpit. To the best of my knowledge women naturally have a gap, I know I do, some small some wide. The wide induced cleave gap I am speaking about is usually stemming from the surgeon not doing a very good job or the implants moving toward the pit due to the chest training I was speaking of, like training too early before properly healed. I just didn't want to type all that.

Whew, I got excited there for a minute. I wonder if there is a magic # on how lean you can get before they look to far apart. I have seen some topless pics of female BB's that are show ready and their implants are deff. further apart than one might design but they still look great - I mean the nipple is there and it's attached to a fit gal so it seems like a win/win.

 

[WoNderWoMan25]

Sooo slow at work today!
Tonight - Need to run home before gym - Forgot sneakers and I don't think my uggs will work with my yoga pants. Biceps, back, maybe some triceps. Spray tan scheduled for 8 PM. Gray's Anatomy scheduled for 9 PM.

M1: Cottage cheese & apple
M2: South Beach Diet - Pork w/Pecans & Green Beans, handful (10-20??) yogurt covered almonds.
M3: Raw veggies: Broccoli, celery & carrots, dipped into mini can o' tuna mixed with some FF Ranch.
M4: WW Wrap, Boca Burger or two, some kind of veggie.
M5: Whey shake with maybe some skim/anpb.

 

[*Bunny*]

I also need to get a handle on my life-long struggle with my weight and my issues with the scale. (So yeah, I said it... I typed it. Scary to admit it but I did.)


...A tad upset w/myself up over the amount of food I inhaled... dammit.

It'll happen. Takes a long time for some people seeing the first half of your life it was an issue. Every day, week, month, year it's a NON issue then SCORE for you. Sure ain't easy. You have at least admitted and as cliche as this may sound, that is a step in the right direction. You're already doing two additional things about it by watching your diet & training. GO You! You ARE winning!

Ok Dr. Bunny is playing shrink illegally no less. I'm sure ya'll just want me to STFU sometimes anyway.

Yogurt covered almonds too... OMG YUM!

 

[WoNderWoMan25]

It'll happen. Takes a long time for some people seeing the first half of your life it was an issue. Every day, week, month, year it's a NON issue then SCORE for you. Sure ain't easy. You have at least admitted and as cliche as this may sound, that is a step in the right direction. You're already doing two additional things about it by watching your diet & training. GO You! You ARE winning!

Ok Dr. Bunny is playing shrink illegally no less. I'm sure ya'll just want me to STFU sometimes anyway.

Yogurt covered almonds too... OMG YUM!

I think I like Dr Bunny. I should book some time on your couch....!!!

I have good days and bad days. The biggest challenge for me is: learning not to effing care what other people think; but it can be tough when those close to you (life-long friends, family) place sooo much emphasis on my appearance! My sister is 5'1 and soooo tiny. I have always felt like an amazon woman at a thick (almost) 5'8. And because I have lost of good chunk of weight in the past... people push for me to lose more, or gain some.... I could go on and on. Everyone has an opinion, but I am learning- It is MY OPINION that counts the MOST.

HUGE HUGE accomplishment last night: I got spray-tanned topless for the very first time. The same guy always goes it... I was semi-comfortable. Also, I did have panties on, and I KNOW he sees nekkid strippers all day long...

 

[WoNderWoMan25]

Well, I have a costume #2 now. I'm heading to NYC on Sat night and don't plan on freezing on the streets in my referee half-shirt. So I'm going to do "Devil Wears Prada" - devil horns, red tank top that shows off my arms and a little stomach, prada purse with the book peeping out. I *should* wear a black pencil skirt with knee high boots, but may just go with jeans to be comfy.

By the way, are you in NYC too? My parties are at Katra and China1.

Sounds hot! I like!

I did something similar last year - sexy kitty - black pencil skirt with knee high boots, fuzzy black sweater, tail, cat ears. Dark eye make-up and 'whiskers'.

I am not in NYC - Way upstate - Are you familar with Poughkeepsie or Albany at all? I do take the train down once every month or two. Love to visit, but living there is not for me. Westchester is probably the farthest south I'd go.

 

[WoNderWoMan25]

THURSDAY WORKOUT-

Cybex seated row:
warmup 50 lb x 15
60 lb x 12
70 lb x 12
80 lb x 8

Lat Pulldowns:
50 lb x 15 <too lite>
60 lb x 12
70 lb x10
80 lb x 8

Lower back extensions:
bodyweight x 16 extensions
BW plus 10 lb plate behind head x 16
BW plus 10 lb plate behind head x 18

Lat Pull (Cybex Eagle Row):
This one allows you to do double or single arm-
50 lbs x 16 each arm <too lite>
60 lbs x 16 each arm <too lite>
70 lbs x 16 each arm <good burn!>

Barbell Curls:
45 lbs x 9
45 lbs x 10
45 lbs x 8

Dumbbell Curls:
20 lbs x 12 each arm
17.5 lbs x 12 then dropped right to:
10 lbs x 25 each arm

 

[Roonytunes]

Everyone has an opinion, but I am learning- It is MY OPINION that counts the MOST.

So well said!! People will continue to voice their opinions whether solicited or not, and sometimes I find they come from total random strangers even. The best way to handle this (and I still haven't mastered this entirely) is to cooly say "thank you for your opinion", smile and move on. I still have many occassions where I get defensive or feel my blood pressure rise in annoyance, but I'm trying to get better about it.

And way to go on being spraypainted topless and being semi-comfortable about it. Ultimately it's ALL about body confidence!!

I'm familiar with Poughkeepsie - Vassar is there, right? And I have a cousin who lives in Albany. Manhattan is my fave city (followed closely by Chicago) so I try to get there as much as I can - it's only a 2 hr ride from Philly for me.

So is tonight your big Halloween expedition or is that over the weekend? Have fun!! I'm exposing the midriff tonight so wish me luck I already know some insecure a$$hole is going to come up to me and say "I thought you'd have a more defined six-pack than that" at which point I will have to resist having to spit on him

 

[WoNderWoMan25]

M1: Whey shake with ice, water, skim, anpb - Around 8 AM

M2: Raw veggies with FF Ranch (carrots, celery, broccoli) - 10:30 AM

M3: SBD Garlic Chicken with Almonds, Green Beans - around 1 or 1:30 PM

M4: 10 yogurt covered almonds - portion control - I only brought 10 of 'em to work with me - Time: whenever

M4: Can tuna with a little more of that FF Ranch - If I don't eat this before I leave work, I'll probably do it up @ home for dinner later with some onion, celery, romaine and a WW Wrap.

**Leaving work at 4 PM today, woohoo! Seeing Saw III**

 

[WoNderWoMan25]

Going here tomorrow... http://www.inbfnys.com/

Definitely the pre-judging, but the night show may interfere with my halloween partying!

My trainer will be in the open/masters and a friend is entering the novice class - It's his first show.

 

[WoNderWoMan25]

Going here tomorrow... http://www.inbfnys.com/

Definitely the pre-judging, but the night show may interfere with my halloween partying!

My trainer will be in the open/masters and a friend is entering the novice class - It's his first show.

This was very cool ~ Glad I went!! It was a pro-qualifier for the women's figure... The girls last year sucked big time, but this year the classes were huge and the girls looks great!! Got to talk to a few, which was so inspiring. And my trainer took second overall... woot!

 

[ck2006]

Good morning!

That is awesome!!!

 

[WoNderWoMan25]

FRIDAY ~ CELEBRITY PARTY. Went as race-car driver Danica Patrick. Two piece racing suit, red with black/white checkered trim... pants and a cropped zip-up jacket. FUN!!

SATURDAY ~ LOST POWER MID-AFTERNOON ~ Took a walk mid-afternoon to be nosy, check out the tree that fell on the power lines (and of course, the guys fixing the power lines...) My friends bailed on the Hooters girl costumes. So - I went with the dependable. I got my guys, five of them, put them in black pants, black vest and bowtie. Then were my Chippendales. I went as their 'sex kitten' - black leather pants, low cut black shirt, cat ears and whiskers. It was a total hit... The guys carried me up on stage when we were being judged for 'best costume' .... We beat out the Flintstones and won $1000!!!

 

[WoNderWoMan25]

SUNDAY ~ WAS SUPPOSED TO BE A DAY OF REST/RECOVERY FROM SATURDAY NIGHTS PARTYING ~ BUT I **FORGOT** ABOUT THE BIKE FOR CANCER CARE ROAD RACE. MY LEG OF THE RACE WAS 12 MILES.

7 AM ~ Real time - once I figured out the time change. Wake up to drive myself home, two sausage & egg breakfast burritos from McDonalds on my drive home

10 AM ~ Protein shake

11 AM ~ Race Time

2 PM ~ A few handfuls popcorn, apple

4 PM ~ 5 oz chicken breast, broccoli, home-made garlic bread

8 PM ~ tuna with celery, onion, garlic pepper, and nayonaise (not a typo - ditched the veganaise for this stuff, a soy-based sandwich spread, which is good tasting, less fat and calories)

9 PM ~ Falling asleep on chaise lounge as I watched the Flava of Love Reunion special.

 

[Roonytunes]

FRIDAY ~ CELEBRITY PARTY. Went as race-car driver Danica Patrick. Two piece racing suit, red with black/white checkered trim... pants and a cropped zip-up jacket. FUN!!

SATURDAY ~ LOST POWER MID-AFTERNOON ~ Took a walk mid-afternoon to be nosy, check out the tree that fell on the power lines (and of course, the guys fixing the power lines...) My friends bailed on the Hooters girl costumes. So - I went with the dependable. I got my guys, five of them, put them in black pants, black vest and bowtie. Then were my Chippendales. I went as their 'sex kitten' - black leather pants, low cut black shirt, cat ears and whiskers. It was a total hit... The guys carried me up on stage when we were being judged for 'best costume' .... We beat out the Flintstones and won $1000!!!

$1000??!!! That is awesome!!! Love both costume ideas - and me thinks you absolutely have to post pics now

My second costume of Devil Wears Prada was a bust. I broke the Devil's horns so no one could tell what I was. Regardless, I had enough fun as a Ref the night before to have made my entire Halloween weekend. And yes, it was a popular costume - I saw at least 3 or 4 of 'em out but they all had full shirts with the short skirt whereas I did the half shirt with a regular black khaki button down mini skirt. Thanks again for posting your costume site link!!! I don't think I would have actually bought an outfit like that otherwise.

 

[WoNderWoMan25]

$1000??!!! That is awesome!!! Love both costume ideas - and me thinks you absolutely have to post pics now

My second costume of Devil Wears Prada was a bust. I broke the Devil's horns so no one could tell what I was. Regardless, I had enough fun as a Ref the night before to have made my entire Halloween weekend. And yes, it was a popular costume - I saw at least 3 or 4 of 'em out but they all had full shirts with the short skirt whereas I did the half shirt with a regular black khaki button down mini skirt. Thanks again for posting your costume site link!!! I don't think I would have actually bought an outfit like that otherwise.

Yeah, I know!!! Even split between us, that $1000 covered the cost of our costumes and bought (quite a few) rounds of drinks. I think it was more about the presentation - Going up on stage carried by my guys was hysterical. And you have to realize that not all of these guys were in great shape so it made it FUNNY. I didn't have my camera on Friday night, but I know there are pictures floating around.I did take pictures on Saturday night so I'll get 'em up soon.

Sucks about your horns ... I saw a few devil/angel combos out ... That was a cute idea. There was a home-made Transformer, a 'one-night stand' costume and a guy who made a mammogram machine that he wore... hysterical. All in all, a great weekend.

 

[WoNderWoMan25]

M1 ~ Coffee with low fat creamer, protein shake with skim & anpb
M2 ~ Boca burger - 100 Calories
M3 ~ Tuna with celery, onion, garlic pepper, and nayonaise (which I like more and more as I use it) also, raw veggies: celery sticks/green pepper
M4 ~ small apple and whey w/water

WO ~ legs (quad focus) calves abs cardio

M5 ~ chicken breast, random veggies with a dollop of sweet 'tatos, one square sugar-free raspberry dark chocolate

M6 ~ N/A or TBD

 

[*Bunny*]

SCORE!! Great costume ideas & I can use that 1k!!! wink wink!

Workout looking good! I see those weights going up eh?

Have a great week ww!

 

[BiggT]

Hey Darlin'.....how was my efgf's Monday? Are you dressing up again tomorrow?

 

[WoNderWoMan25]

Hey Darlin'.....how was my efgf's Monday? Are you dressing up again tomorrow?

Hey you!!

Please see this post... http://www.elitefitness.com/forum/showthread.php?t=513774.

My Monday was decent until I got to the gym. I'm leaving this gym effective TODAY. Without polling or consulting their members, they got rid of both squat racks & not that I'm lugging the 100's around, but they also ditched all dumbbells over 60 pounds. They told me to use the smith machine...... So, I can try a 9 week Adult Program for $71.00 at the YMCA which sounds like the good deal for me to finish out the year with. And their is a pool which I LOVE!! Thought my workout would suck @$$ last night, but I was pissed off and did quite well on the leg press.

PRECOR SUPER SQUAT MACHINE - FACE IN -
Warm up with 90 lb x 12
110 lb x 10
140 lb x 10
160 lb x 9
180 lb x 5

PLATE LOADED LEG EXT -
45 lb x 15
55 lb x 15
65 lb x 14

45* DONKEY CALF - They also removed the calf press machine I like and I was refusing to do standing calf raises on the smith machine .... just to make a point -
90 lb x 20
100 lb x 24
100 lb x 26

LEG PRESS -
180 lb x 12
270 lb x 10
360 lb x 6 (PR since I've been back in the gym post-op - Had been nervous to put eight 45-lb plates on there!)

 

[BiggT]

I just read your other thread, lol.....I agree 100% with Shadow on the first page, maybe don't even be that polite. The 'trainer' isn't EVEN a "certified over the net clown" .....he is just a plain old clown trying to pick up chicks (or ensure they don't outlift him).....If all else fails I will take a road trip to your gym and get a day pass.

 

[*Bunny*]

I just read your other thread, lol.....I agree 100% with Shadow on the first page, maybe don't even be that polite. The 'trainer' isn't EVEN a "certified over the net clown" .....he is just a plain old clown trying to pick up chicks (or ensure they don't outlift him).....If all else fails I will take a road trip to your gym and get a day pass.

Take a video of this!!!

 

[WoNderWoMan25]

I just read your other thread, lol.....I agree 100% with Shadow on the first page, maybe don't even be that polite. The 'trainer' isn't EVEN a "certified over the net clown" .....he is just a plain old clown trying to pick up chicks (or ensure they don't outlift him).....If all else fails I will take a road trip to your gym and get a day pass.

LOL - I would LOVE it. But when this gym got rid the squat racks ... I decided it is no longer my gym. Gonna try the Y for a few weeks until I move ... I'll check into their day pass options just in case ya wanna come anyway.

 

[treilin]

Hey you!!

Please see this post... http://www.elitefitness.com/forum/showthread.php?t=513774.

My Monday was decent until I got to the gym. I'm leaving this gym effective TODAY. Without polling or consulting their members, they got rid of both squat racks & not that I'm lugging the 100's around, but they also ditched all dumbbells over 60 pounds. They told me to use the smith machine...... So, I can try a 9 week Adult Program for $71.00 at the YMCA which sounds like the good deal for me to finish out the year with. And their is a pool which I LOVE!! Thought my workout would suck @$$ last night, but I was pissed off and did quite well on the leg press.

PRECOR SUPER SQUAT MACHINE - FACE IN -
Warm up with 90 lb x 12
110 lb x 10
140 lb x 10
160 lb x 9
180 lb x 5

PLATE LOADED LEG EXT -
45 lb x 15
55 lb x 15
65 lb x 14

45* DONKEY CALF - They also removed the calf press machine I like and I was refusing to do standing calf raises on the smith machine .... just to make a point -
90 lb x 20
100 lb x 24
100 lb x 26

LEG PRESS -
180 lb x 12
270 lb x 10
360 lb x 6 (PR since I've been back in the gym post-op - Had been nervous to put eight 45-lb plates on there!)

Your leg press weight actually is a tad higher then that depending on the weight of your seld!! Great job

 

[WoNderWoMan25]

10/31 HAPPY HALLOWEEN

**6:30 AM**
2 Mile Walk

**7:30 AM**
Whey shake with skim and anpb

**12:30 PM**
Halloween lunch @ work
Grilled chix breast - about four oz
Grilled veggies
Green Salad
One 'Fun Size' Almond Joy

**4:00 PM**
12 cup lowfat cottage cheese
Small Apple
Pumpkin pie spice, 2 packets splenda

**5:00 PM**
Going to check out the kiddie's costumes. Little half sis and bro are 5 and 8 years old. They kept their costumes a secret, probably a ploy to get my over there to see them.... As if anyone could keep me away; I'm gonna miss the little buggers SO much when I move

**6-8:00 PM**
Handing out candy, I think 7 PM is curfew here this year

**8:00 PM**
Two 100 calorie Boca Burgers
Cajun green beans (which I think made their way into the recipe thread?)