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Disciplined
- Thread starter sara
- Start date
Tuesday 2/17/04
Back/Biceps
Wide grip pull down 62.5/10, 67.5/7, 75/4, 62.5/6
Close grip cable row 50/10, 60/6, 60/6, 55/6
DB bent rows 20/12, 22.5/10, 25/9
(Super-Sets)
Ez bar Upright row 20/12, 20/10, 20/8
DB shrugs 30/10, 30/8, 30/7
E-z bar curls 15/12, 15/12, 15/11
Cable curls 25/10, 25/7, 25/7
DB curls 15/12, 17.5/8, 17.5/8
2 sets of 21's (21 reps of E-z bar curls) without weight
Back/Biceps
Wide grip pull down 62.5/10, 67.5/7, 75/4, 62.5/6
Close grip cable row 50/10, 60/6, 60/6, 55/6
DB bent rows 20/12, 22.5/10, 25/9
(Super-Sets)
Ez bar Upright row 20/12, 20/10, 20/8
DB shrugs 30/10, 30/8, 30/7
E-z bar curls 15/12, 15/12, 15/11
Cable curls 25/10, 25/7, 25/7
DB curls 15/12, 17.5/8, 17.5/8
2 sets of 21's (21 reps of E-z bar curls) without weight
Good luck Chick!! Just remember to eat!! 
Tuesday 2/17/04
6:40 (pre-workout)
1/3 cup oats
1/2 cup egg whites
1 whole egg
(18P, 8F)
* Plain cup coffee*
9:40 (Post-workout)
1/2 cup oats
1 can tuna (left a little)
(~30P, 4.5F)
1:00
1/2 grapefruit
1/2 cup egg whites
1/2 cheese stick (3.5P, 3F)
(~15P, 3F)
3:30
1/2 grapefruit
5 oz. tenderloin pork (25P, 2F)
1 TSP olive oil (5F)
lettuce,celery,cucumbers,green onions/ vinegar
(25P, 7F)
~ 5:00 Hot Tea/ Powdered non-dairy milk
7:10
3 oz. chicken breast
1 TSP olive oil
broccoli, green onions, garlic
(24P, 8F)
6:40 (pre-workout)
1/3 cup oats
1/2 cup egg whites
1 whole egg
(18P, 8F)
* Plain cup coffee*
9:40 (Post-workout)
1/2 cup oats
1 can tuna (left a little)
(~30P, 4.5F)
1:00
1/2 grapefruit
1/2 cup egg whites
1/2 cheese stick (3.5P, 3F)
(~15P, 3F)
3:30
1/2 grapefruit
5 oz. tenderloin pork (25P, 2F)
1 TSP olive oil (5F)
lettuce,celery,cucumbers,green onions/ vinegar
(25P, 7F)
~ 5:00 Hot Tea/ Powdered non-dairy milk
7:10
3 oz. chicken breast
1 TSP olive oil
broccoli, green onions, garlic
(24P, 8F)
Last edited:
hey sara best of luck
the scale is evilYou know it ladies!Originally posted by greekblondechic
Meals are looking good Sara-but, any carbs with the 5 o'clock meal, or your last meal? You should put where you train in too!
Jill, I didn't have carbs only veggies in the 5 o'clock meal. I still have one meal to have.. I might have some cottage cheese with fish capsules or can sardines and some veggies..
I didn't train today.. I only train Tuesdays, Thursdays and Sundays... I'll have some good carbs in my PWO meal tomorrow: maybe 2/3 cooked brown rice and 5 oz. lean tenderloin pork
Do you really like to eat sardines?
With what?
With what?I still think they are gross.
Sorry, id rather eat......ANYTHING! (almost!)
Sorry, id rather eat......ANYTHING! (almost!)
Wednesday 2/18/04
5:30 am
1/4 cup oats
1/2 cup egg whites
2 egg whites
(19P, 1.5F)
** Hot unsweetend cocoa/ powdered milk**
8:30
1 peach
1/2 cup 2% cottage cheese
2 fish oil cap
(13P, 4F)
1:00
1/3 cup brown rice
1 can Tuna
1 TSP olive oil
Veggies: Spinach, 5 sprouts w. vinegar
(32P, 7F)
5:40
1 can Tuna
1 TSP olive oil
Veggies: Broccoli, Celery w. vinegar
(32P, 6.5F)
** Hot Tea/ Powdered non dairy milk**
~9:00
1/2 cup 2% cottage cheese
2 fish oil capsules
Veggies: Broccoli
(13P, 4F)
** Hot Tea/powdered non dairy milk**
5:30 am
1/4 cup oats
1/2 cup egg whites
2 egg whites
(19P, 1.5F)
** Hot unsweetend cocoa/ powdered milk**
8:30
1 peach
1/2 cup 2% cottage cheese
2 fish oil cap
(13P, 4F)
1:00
1/3 cup brown rice
1 can Tuna
1 TSP olive oil
Veggies: Spinach, 5 sprouts w. vinegar
(32P, 7F)
5:40
1 can Tuna
1 TSP olive oil
Veggies: Broccoli, Celery w. vinegar
(32P, 6.5F)
** Hot Tea/ Powdered non dairy milk**
~9:00
1/2 cup 2% cottage cheese
2 fish oil capsules
Veggies: Broccoli
(13P, 4F)
** Hot Tea/powdered non dairy milk**
