Results 16 to 30 of 134
-
01-16-2013, 10:16 AM #16
Tuesday: Cardio 45 minutes elliptical on highest intensity on intervals.
Meals:
1. Oats(40 g) and egg whites(1/2 cup)
2. Quest bar and almonds.
3. Can of tuna with 1 cup brown rice and baked zucchini slices
4. Can of tuna with broccoli and avocado
5. Casein shake with unsweetened almond milk and water.
Feeling pretty sore today! Gotta train through the pain!
-
01-16-2013, 12:56 PM #17
This isn't complete for today, as of yet. Just wanted to jot down my training session and a few of my meals before I forget!
Wednesday: Shoulders, Chest, Tri's.
Military Press: 30 lb. weights: 1 set 15, 3 sets of 8.
Delt Fly: 15 lb weights, 1 set 15, 3 sets of 12.
Rope Pulldowns: 70 lbs for 1 set of 15, 60 lbs for 1 set of 15 and 2 sets of 12.
Incline Chest Press: 65 lbs (I'm so weak today!) 1 set 15, 3 sets to failure (8).
Tri extensions: 45 lbs 4 sets of 12.
Chest fly: 55 lbs 3 sets of 12
Rear delt fly on machine: 45 lbs 3 sets of 12.
Shoulder press on machine: 55 lbs 4 sets of 10.
40 mins cardio on elliptical with intervals at highest level: Machine said 1100 cals burned, not sure how accurate it is.
Meals:
1. Oats (about 40 g, didn't eat all of them) with a scoop of pureed pumpkin, fiber, stevia, and pumpkin pie spice. MHP Protein pudding mixed in.
2. Can of tuna with brown rice. Few almonds.
3. Post-workout protein shake (myofusion strawberry) mixed with water.
(Not finished for today. Will edit this evening!)
Happy training, everyone!
-
01-17-2013, 08:16 AM #18
Just finishing up yesterday's meals here:
4. Egg whites, tuna, and broccoli
5. Quest bar
6. Casein shake with 1/2 cup almond milk, the rest water.
Hope everyone has an awesome day!
-
01-18-2013, 11:28 PM #19
Hello, everyone!
Sorry, these past few days have been so busy and tiresome! Took my 2 rest days yesterday and today (meals on point, though. can't let my training go to waste!). Back to the gym tomorrow for a full upper body workout, then my cheat meal! Sunday means back to training and clean eating. Hope everyone has a great day/night!
-
01-19-2013, 01:50 AM #20
We all get busy and life gets hectic. You're doing a great job! Glad you had a great rest days. Those are so needed! As much as I enjoy lifting and being in the gym, my rest days are valuable as well. Hope you have a great weekend!
-
01-19-2013, 10:53 AM #21
-
01-19-2013, 03:21 PM #22
Saturday - back, bi's, tri's
Assisted Pull Ups - 1 set of 15, 3 sets to failure (decreased the added weight each set. maxed out at 5 for each set.
Tricep dips - 3 sets of 10
Rows - did 1 session of 3 sets of 15 (single arm rows), then another at the end of training 3 sets of 12 with both arms.
Cable curls - 3 sets of 12
Bicep curls - 3 sets of 12
Tricep extensions - 3 sets of 15
Lat Pulldowns - 3 sets of 12
Tricep extensions with rope - 3 sets of 12
Meals:
Meal 1: Quest bar and strawberries with stevia
Meal 2: Tuna and brown rice
Meal 3: ON Banana cream protein shake with strawberries
Meal 4: Cheat meal!
(Not much of an appetite again today. Not going to eat too much for my cheat meal since my appetite has been so weird this week.)
Happy training, y'all!
-
01-20-2013, 06:17 PM #23
Sunday: LEGS!
Smith Machine Squats: 4 sets of 12 (225 lbs)
Hack Squats: 3 sets of 12 (135 lbs)
Stiff leg deadlifts: 4 sets of 12 (95 lbs)
Step Ups with bar: 3 sets of 10
Cable kickbacks: 3 sets of 10 (45 lbs)
Leg Extensions: 3 sets of 12(130,115 lbs) then 2 sets of 5 alternating legs (55 lbs)
Leg Curls: 3 sets of 12 (45 lbs)
Walking lunges: wall to wall, probably 10 steps 3 sets. (25 lbs each arm)
Meals:
1. Egg Whites and oatmeal with scoop of natural peanut butter.
2. Quest bar and almonds.
3. Protein shake (ON 100% Whey banana cream)
4. Tuna, green beans, brown rice
5. Casein shake with almond milkLast edited by sce0027; 01-20-2013 at 06:18 PM.
-
01-20-2013, 07:47 PM #24
- Join Date
- Apr 2011
- Location
- sunburnt country
- Posts
- 452
- Rep Power
- 7480
Hi great journal
whats your favorite cheat meal?
I like the convenience of bars and shakes too.
-
01-20-2013, 07:55 PM #25
Just popping in to say heeey! Great work, hon!! Have an amazing week!
-
01-20-2013, 07:55 PM #26
Hey there!
I usually go for chinese food when I do cheat meals. When I first started incorporating cheat meals all I wanted was pizza, but that has definitely changed. The only bars I eat are quest bars, can't find another that isn't full of sugar or sugar alcohols. Plus they taste good!
-
01-20-2013, 07:56 PM #27
-
01-20-2013, 07:58 PM #28
You are doing such a great job!! Keep going!
-
01-21-2013, 07:04 AM #29
I sometimes forget about Chinese food. That does sound like a good option!!! I usually stick to more of the pastas! My husbands fav is pizza and I love lasagna or anything with alfredo sauce. And not to mention the garlic bread.
-
01-21-2013, 09:59 AM #30
I LOVE Quest bars. Havnt had one since my prep started though... I seriously miss them But my coach wants most of my food from real food, especially the closer I get to a show. I am weeks out now and on no artificial sweeteners...
YOU are your biggest competition. YOU are the only thing holding yourself back, and YOU are the only thing that can push yourself beyond obstacles to become YOUR best.
Find me on Facebook! www.facebook.com/rianarohmannfit
Bookmarks