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Cyndi's Diet/WO Log


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Posted by: Sapphire

I hate to admit it BUT I was much more disciplined with my diet when I felt like I was being monitored. All helpful suggestions concerning diet and exercise welcome.

WO schedule is

Tues, Sat- Quads, Chest, Back, calves, abs
Weds, Sun- Hams, Butt/hips, delts, bis tris

Spinning 60 minutes Sat, Sun, Mon
Elliptical 40 minutes Thurs

Rest day Friday

I will being my log tommorow...........


Posted by: dg806

If that is the wo schedule Eric gave you, tell him to get in touch with me!!


Posted by: Sapphire

Quote:
Originally posted by dg806
If that is the wo schedule Eric gave you, tell him to get in touch with me!!
What do you mean? Yes it is the WO Eric gave me.... what do you think is wrong with it?


Posted by: Sapphire

Quote:
Originally posted by dg806
So you been cheating huh? Do you need a spanking?
I wouldn't say cheating, no. Just not as disciplined with the timing of meals and maybe a little cheating, like protein bars but no candy or cake or ice cream.


Posted by: dg806

Quote:
Originally posted by Sapphire
What do you mean? Yes it is the WO Eric gave me.... what do you think is wrong with it?
Your working alot in one day.


Posted by: Sapphire

Quote:
Originally posted by dg806
Your working alot in one day.
You mean you think I am doing too many body parts each day? I do spend about 2 hours at the gym each WO. I am NOT criticizing Eric, NO WAY! My body has improved dramatically since working with him. If YOU want to talk to him, go ahead, but not me!!


Posted by: dg806

Hey GP!!!!!!!!!!!!!!!!!!!


Posted by: gopro

Ohhh, trust me dg, I think I know what I'm doing my friend. Ask Sapphire about the progress she has made in terms of physique and strength.

Cyndi my dear...dg is very nice and well meaning but YOU know where to go for the 411.


Posted by: Sapphire

Quote:
Originally posted by gopro
Ohhh, trust me dg, I think I know what I'm doing my friend. Ask Sapphire about the progress she has made in terms of physique and strength.

Cyndi my dear...dg is very nice and well meaning but YOU know where to go for the 411.
Yes I sure do Eric.. Believe me.. I KNOW! I trust you 100%!

And DG.. GP is right.. my physique and strength have improved more than I could have ever imagined. BIG guys at the gym can't believe how much a size 2 123 lb "girl" lifts. I lift more than alot of them!!


Posted by: Sapphire

Glutamine
fat burner
coffee

Meal 1
low carb protein bar (no choice had to run out of house to work) 30 grams protein, 14 grams carbs, 7 grams sugar
oatmeal

Meal 2
half can white breast meat chunk chicken 270 cals, 3 grams fat, 39 grams protein, 0 carbs
decaf tea

Meal 3
small bag of cashews
steamed broccoli and chicken
apple

Meal 4
fat burner
small vanilla protein shake with water (DG...)
2 date rolls with almond butter


Meal 5
fat burner
glutamine after weights
chicken sausages with broccoli and cauliflower
1 date roll with almond butter

WORKOUT

- LEG EXTENSIONS 140X12,145X10,150X8
- SQUATS 110X15,130X12,150X12 +bar
- SINGLE LEG LEG PRESSES 115X12,135X12,155X12
- CABLE CROSSOVER 35 each sideX12,35X12,30X10
- INCLINE DB PRESSES 25X10,25X8,25X7
- FLAT DB FLYES 25X7,20X12,20X10
- DUMBELL PULLOVER 25X12,25X12,25X12
- V GRIP SEATED ROW 70X12,70X10,70X10
- STANDING CALF 215X20,235X15,275X12,315X10
- ABS






Posted by: Sapphire

Glutamine
Fat burner

Meal 1
protein shake
1 date roll with almond butter
Kashi go lean cereal
apple
coffee

Meal 2
1 can chunk white meat chicken

Meal 3
steamed chicken and broccoli (again)
apple with natural peanut butter

Meal 4
Before gym 2 date rolls with almond butter

Meal 5
Glutamine
fat burner
grilled chicken with spinach


WO

-LYING LEG CURLS 55X10, 60X8, 60X8
-SEATED LEG CURLS 80X10, 85X10, 90X9
-STIFF DEADLIFTS 100X12, 100X12, 100X12
-ABDUCTIONS 40X20, 40X25, 40X20
-CABLE UPRIGHT ROWS 40X12, 50X12
-SEATED SIDE LATERALS 8X12, 8X12
-BARBELL CURLS 20X15,30X12,30X12
-SKULL CRUSHERS 20X12,20X12,20X12


Cardio - 20 minutes elliptical



Posted by: katie64

Hi honey, how are you??? I'm going to be following along in your journal...........talk with you soon...........


Posted by: katie64

Hey Cyndi, why do you take so many fat burners??? Your teeny tiny, do you really need those, and what do you take???


Posted by: Sapphire

Quote:
Originally posted by katie64
Hey Cyndi, why do you take so many fat burners??? Your teeny tiny, do you really need those, and what do you take???
First.. Hey Sweetie!! SO good to hear from you!! Love your Avi!

Hmm good question why do I take fat burners? I guess because I have them... do I need them? Probably not. I will probably stop taking them after this bottle is gone. They are stimulant free, no ephedra or caffeine. I forget the name actually.. GP/Eric got them for me. I can get you the name if you want....


Posted by: dg806

Quote:
Originally posted by gopro
Ohhh, trust me dg, I think I know what I'm doing my friend. Ask Sapphire about the progress she has made in terms of physique and strength.

Cyndi my dear...dg is very nice and well meaning but YOU know where to go for the 411.
Eric is just another chin in the chinese phonebook!


Posted by: Sapphire

Quote:
Originally posted by dg806
Eric is just another chin in the chinese phonebook!
Oh Boy! I would not want Eric mad at ME!! Have you ever met Eric in person? He is a BIG dude, I mean HUGE, sweet as apple pie, but I would not want to make him angry!!!
Not to mention that he is my friend as well as my coach and I think he is great!!!


Posted by: dg806

Do you speak chinese?


Posted by: gopro

Quote:
Originally posted by dg806
Do you speak chinese?
Confucious say: "When you go gopro, you never go back!"


Posted by: dg806

Quote:
Originally posted by gopro
Confucious say: "When you go gopro, you never go back!"
LMAO!!


Posted by: dg806

Quote:
Originally posted by Sapphire
No I don't..... do you????
I don't have to.................he's not my trainer!


Posted by: dg806

Kidding aside, GP knows I'm yanking his chain. With his accomplishments and know how, it would be an honor just to meet him. I would feel lucky to have him as a trainer!


Posted by: Sapphire

Quote:
Originally posted by dg806
Kidding aside, GP knows I'm yanking his chain. With his accomplishments and know how, it would be an honor just to meet him. I would feel lucky to have him as a trainer!
I HAVE met him and he is a nice guy with a good sense of humor. I am sure he knew you were teasing..... ME!!!



Posted by: dg806

Now this sense of humor I'm not to sure of???


Posted by: Sapphire

Quote:
Originally posted by dg806
Now this sense of humor I'm not to sure of???
You have to still be joking... Eric has a great sense of humor. After all... I make him laugh.... all the time.


Posted by: Sapphire

Quote:
Originally posted by dg806
Yes Cyndi!! I thought you knew me better than that?
OF course I knew you were joking SILLY!!!



Posted by: Sapphire

Glutamine
fat burner

Meal 1/2
carb solutions protein bar (Yes I know.. I was late... had to grab something, I was starving)
coffee

Meal 1
turkey and egg whites on dry toasted rye bread (2 slices)

Meal 2
apple
1/2 can chunk white meat chicken

Meal 3
mixed salad with grilled chicken balsamic vinegar

Meal 4
small protein shake
3 date rolls with almond butter

Meal 5
fat burner
grilled chicken
broccoli stir fried in a little olive oil and garlic






My arms and shoulders are sore, my chest is still a little sore, my hamstrings were cramping like crazy last night.... especially my left one.

No weights today


CARDIO 50 minutes elliptical


Posted by: Sapphire

Glutamine
fat burner

Meal 1/2
carb solution protein bar (yup late again) New BF keeps me in bed too long
coffee


Meal 1
Protein Shake
egg whites and turkey on half a bagel (YUMMY!)

Meal 2
1/2 can chunk chicken

Meal 3
apple with natural peanut butter
1 can chunk chicken
small bag cashews
(couldn't leave desk for lunch... very busy)


no meal 4 I feel yucky.. in the bathroom for hours...

Meal 5
3 date rolls with almond butter
still feeling sick.. couldn't go out with sisters




REST DAY!!!


Posted by: J'Bo

Hi hun.

Whats a date roll? cause it sounds yummy.

Looks like a great plan only cause GP is the pro

What are your stats right now? and how is the new house going? and pm me and let me know what happened with you know what we were chattin about last time


Posted by: Sapphire

Quote:
Originally posted by J'Bo
Hi hun.

Whats a date roll? cause it sounds yummy.

Looks like a great plan only cause GP is the pro

What are your stats right now? and how is the new house going? and pm me and let me know what happened with you know what we were chattin about last time
OMG Jenny date rolls are the best!! Totally natural and delicious. Mushed up dates wrapped in coconut flakes with an almond on top. BETTER THAN DONUTS!!!

Yeah GP is a doll! I designed my diet with his general recommendations. The workouts are all him though...

I am 5'7 123 lbs, I only know my general stats

I am small boned...
bust 37
waist 25 - 25 1/2 depending on PMS
hips -35 sorta boyish (I think)

I never measured my arms, thighs or calves, but I will.

I really want to be more muscular... I have gotten noticeably more muscular but not enough. GP is working on that.

You look great.. I know you hear that 50 times a day, but you do! That's why I wanted you to check out my journal.


Posted by: J'Bo

I look great? your so silly

hey tell my trainer to let me have date rolls

GP tell him


Posted by: Sapphire

Quote:
Originally posted by J'Bo
I look great? your so silly

hey tell my trainer to let me have date rolls

GP tell him
Oh Come on now J!! You know you look good! Your ass is plastered all over this site!


Anywho.... yeah GP said I can eat date rolls with PROTEIN of course! I was sorta sick yesterday, so I skipped all workouts and ate practically nothing. I went spinning this am and I am going back to do weights now with a live trainer, not my cyber one....


I just ate 3 date rolls with AB.. yummy! My BF got me into them and he is a HOTTIE! Chest to die for... and everything else too,
but stay away from him Jenny! He's all MINE!!!!!!

Weight WO was GOOD! I still felt a little weak but better for the most part.

here it is...

Leg extensions 155x8,155x8,155x10
WS leg presses 255x12,275x12,315x12,335x12
stepsups 3 sets of 20 holding 20 lb dbs in each hand
Incline flyes 20x12,25x12,25x12
Bench press + bar 55X10,55x8,55x8
WG pulldowns 80x11,80x11,80x13
T bar rows 3 sets 20 lbs + bar (bar alone was heavy)
seated calf raises 135X15,155X12,170x8,180x6
standing calf raises 175x15,195x15,215x15



Posted by: Sapphire

Glutamine
Fat burner

Low Carb Protein bar
Coffee

Meal 1
1 piece of whole grain bread with natural PB

Meal 2
can of white meat turkey

Meal 3
mixed salad with grilled chicken
handful of pistachios

Meal 4
1 date roll (I ran out ) with almond butter
small protein shake

Meal 5
grilled chicken
fat free cottage cheese



I am cramming for an exam today... workouts will have to wait. GP will understand I am working my most important muscle.. my brain!!!



Posted by: gopro

This is the cutest journal ever!


Posted by: J'Bo

Quote:
Originally posted by Sapphire
Oh Come on now J!! You know you look good! Your ass is plastered all over this site!

thanks to rissy
Anywho.... yeah GP said I can eat date rolls with PROTEIN of course! I was sorta sick yesterday, so I skipped all workouts and ate practically nothing. I went spinning this am and I am going back to do weights now with a live trainer, not my cyber one....
can you pm me the recipe hun?

I just ate 3 date rolls with AB.. yummy! My BF got me into them and he is a HOTTIE! Chest to die for... and everything else too,
but stay away from him Jenny! He's all MINE!!!!!!
oh dont worry i got my own goods now
Weight WO was GOOD! I still felt a little weak but better for the most part.



Posted by: J'Bo

Quote:
Originally posted by gopro
This is the cutest journal ever!
Dont you even start


Posted by: Sapphire

Quote:
Originally posted by J'Bo
Actually J... I don't make the date rolls, I buy them at a health food grocery store Trader Joe's.. but they sell them at most health food places!

I know you are in LOVE with your honey... I was just teasing you about my BF.
You will see your love soon, 18 days!! But I know not soon enough for YOU!!



Posted by: Sapphire

Glutamine
fat burner

Meal 1
protein shake
1 piece whole grain toast with Almond butter
coffee

Meal 2
low carb protein bar (I know I shouldn't eat them.. but I DID
1 piece whole grain toast with almond butter
Chamomile tea

Meal 3
2 soy patties with ketchup
( I have been stuck in my apartment all day studying.. beggars can't be choosers)

going to WO now for a break...

WO Q/C/B/C/A

-superset: leg extension/plie squats 155x12,170x10/45x20,45x20
-step-ups... 2 sets of 20 lb db in each hand x 20 each leg
-incline dumbbell press...20x15,25x12,25x10
-cable crossover...30 lbs each sidex12, 35x6,30x10
-V grip seated row...70x12,70x12,70x12
-one arm row...25x15,25x12
-standing calf...235x18,255x15,275x14,115x25
-abs

No time for CARDIO today...
I hate studying!!!

Meal 4 after gym
protein shake with glutamine and almond butter

Meal 5
chicken sausage and broccoli


Posted by: Sapphire

Meal 1
Protein shake
made with frozen date rolls, peanut butter, soy protein and whey protein, water and ice! My sweetie made it for me this am..
coffee

Meal 2
turkey and egg whites
2 tblsp natural peanut butter

Meal 3
homemade lentil soup
bag of pistachios


Meal 4
low carb protein bar

Meal 5
edamame
another low carb protein bar (I know I shouldn't be eating this, I promise after my test I will go buy real food) with almond butter
chamomile tea


Weight Workout

-seated leg curl...90x12,95x10,95x10
-stiff deadlift...90x12,90x12,90x12
-machine shoulder press...30x12,40x8
-cable upright row...50x12,55x12,60x12
-preacher curl 30x12,30x12,30x12
-hammer curl...15x12,15x12,15x12
-CG bench press (hold hands about 6" apart)...3 x 8-10
I replaced the CG bench presses with assisted dips 3 sets
-pushdown...40x12,45x10,45x8

Glutamine after WO


No Cardio today.. still studying.... :




Posted by: Sapphire

Fat burner

Meal 1 - protein shake with frozen banana and dates, (same as yesterday)
coffee

Meal 2- fat fat cottage cheese

Meal 3- mixed salad with grilled chicken

Meal 4- chicken breast

2 tblsp peanut butter before gym
Glutmaine before 50 minutes Elliptical

Meal 5 - Grilled chicken
guacomole



Posted by: david

I thought I'd drop in to say "hello" and say that once again, you have a fine looking journal! Your doing really well, Cyndi!!


Posted by: Sapphire

Quote:
Originally posted by david
I thought I'd drop in to say "hello" and say that once again, you have a fine looking journal! Your doing really well, Cyndi!!
Hi Dave!! Thanks.. I am now actually posting my workouts. What do you think? I have not been eating that great the last few days... I have been TRYING to study for my CNE certification update exam. It's tommorow at 9:00 am. I need to get some real food in the house.


Posted by: david

Whoops, I did miss the other days food log! I thought you forgot to list the rest! That's all?? I know, studying for those test can be hectic and losing track of timeis easy to achieve!


Posted by: Sapphire

Quote:
Originally posted by david
Whoops, I did miss the other days food log! I thought you forgot to list the rest! That's all?? I know, studying for those test can be hectic and losing track of timeis easy to achieve!
Yeah I am DONE though I can't study anymore.. hopefully I studied enough!



Posted by: david

I'm sure you'll do fine, sweetie!! I have faith in you!


Posted by: Sapphire

Quote:
Originally posted by david
I'm sure you'll do fine, sweetie!! I have faith in you!
Awww.. Thanks Dave! I did pass by the way. I just got home from taking the test. It was pretty tricky.. but who cares?? It's OVER and I passed.
Thanks for the moral support!!!



Posted by: Sapphire

Meal 1
protein shake
3 date rolls with AB
coffee

Glutamine
fat burner

Meal 2
2 small chicken breasts

Meal 3
mixed salad with grilled chicken

Meal 4
low carb protein bar

Meal 5
chicken and spinach
1 glass red wine

REST DAY


Posted by: Sapphire

Glutamine
Fat burner

Meal 1
protein shake
3 date rolls with PB

WO

QUADS/CHEST/BACK/CALVES/ABS

-LEG EXTENSIONS 170x10,175x8,180x8,185x6
-LEG PRESS...185x12,235x12,315x12,365x12
-STEP UPS...3 X 30 lb db in each handx 15 reps each set
-SUPERSET: WG PULLDOWN/FLAT DUMBELL PRESS...70x12,80x12,80x12/25x12,30x8,30x6
-SUPERSET: CG SEATED ROW/INCLINE BAR PRESS...70x12,80x8,80x6/45x12,55x6,55x6
-SEATED CALF...135x12,160x10,160x10
-STANDING CALF RAISES...195X20,215X15,235X12,255X15
-ABS

glutamine

Meal 2
Toasted wheat bread with almond butter

Meal 3
chicken breasts

Meal 4
protein bar

Meal 5
chicken (again)
salad




Posted by: david

Bread.... bread.... I want some type of Bread!!!! Maybe in the form of a pizza!!!

Hi sapph!


Posted by: Sapphire

Meal 1
3 date rolls with PB
1 slice whole wheat toast /PB

Spinning 60 minutes

Meal 2
grilled chicken

Meal 3
protein bar w/ AB

Meal 4
??????

WO

HAMS/INNER THIGH/DELTS/BIS/TRIS

-LYING LEG CURL...60x8,55x12,60x8,65x10
-SEATED LEG CURL...90x12,90x10,85x12,85x10
-ADDUCTION...50x20,60x15,70x12,100x10
-STANDING SIDE LATERAL...8x12,10x10,10x10,12x6
-MACHINE SHOULDER PRESS...40x6,40x6,50x5,43x6
-SUPERSET: CABLE BICEPS CURLS/PUSHDOWNS 35X12,40X12,45X10,50X8/40X12,45X10,50X9,55X6

I hate working shoulders.. they suck, it hurts and I am weak.

Meal 5
low carb pasta with venison meat sauce
1 glass red wine


Bad eating day... running around.. went spinning, hiking then to gym... no time to eat right.


Posted by: Sapphire

Quote:
Originally posted by david
Bread.... bread.... I want some type of Bread!!!! Maybe in the form of a pizza!!!

Hi sapph!
HI David!!

Good boy .. stay AWAY from the bread!!!



Posted by: Sapphire

Glutamine
fatburner

Meal 1
protein shake with dates and PB
turkey and egg whites
coffee

Meal 2
fat free cottage cheese

Meal 3
apple with PB
Can of baby shrimp (yucky and fishy tasting) NEVER AGAIN
more FF cottage cheese


Meal 4
grilled chicken

Meal 5
MORE grilled chicken and spinach

Glutamine
60 minutes spinning



Posted by: david

Quote:
Originally posted by Sapphire


Meal 3
apple with PB
Can of baby shrimp (yucky and fishy tasting) NEVER AGAIN
more FF cottage cheese


HOLY CRAP! THAT IS GROSS! Who suggested this as a meal? Cottage Cheese is manageable but a CAN of shrimp over fresh?? Yikes!

I would've taken that shrimp and added I can't believe it's not butter, Dash of hot sauce, REAL garlic and pepper. Then, that meal would sing sweetly!!!!

Oh yeah, raw onions would've have been a nice touch, too!

Ask Coach if that is permissible for you!!


Posted by: J'Bo

canshrimp is ok if you eat it with cocktail sauce and cream cheese... not all of us have access to fresh shrimp dave


Posted by: david

Sure, it's ok but I think she didn't like it for the fishy taste. If she used those spices I listed, I bet it would've tasted a lot better wouldn't you think?


Posted by: Sapphire

Actually nobody recommended the canned shrimp. I just thought it would taste good and it is high in protein. BUT it was yucky. Unfortunately David I was at work VERY busy and I didn't have access to any spices or onions or garlic. I actually mixed cottage cheese with the shrimp. Oh well.. I ate it.

I bet the cocktail sauce would have tasted GOOOOOD!!


Posted by: Sapphire

Glutamine
fat burner

Meal 1
coffee
low carb protein bar
1 apple w/ PB

Meal 2
f/f cottage cheese

Meal 3
mixed green salad with grilled chicken

Meal 4
low carb protein bar yes I know protein bars are evil
handful of peanuts

Meal 5
salad with oil/vinegar
mussels marinara
1 glass red wine









I am going out to dinner with g/f tonight.. workouts will be pushed back one day.....

no weights or cardio today so.. I am going to keep carbs very low.




Posted by: Sapphire

I set a new record getting ready for work, showered and out the door in 15 minutes...... I OVERSLEPT!!!!

Meal 1
1 slice multigrain bread with PB
low carb protein bar (needed protein and didn't have time to make shake)

Meal 2
can of tuna

Meal 3
mixed salad with grilled chicken /vinegar

Meal 4
small protein shake
4 date rolls w/ PB
Glutamine

Meal 5
Chicken with spinach


Glutamine after WO

QUADS/CHEST/BACK/CALVES/ABS

- LEG EXTENSION.. 140X8,155X8,170X7,185X6
-LEG PRESS.. 225X12,325X12,375X12,395X10
-ONE LEGGED SQUATS.. 90X10 EACH LEG 4 SETS
-INCLINE DUMBELL PRESS..25X12,25X10,25X9
-CABLE CROSSOVER..30 X12,30X8,30X7
-ONE ARM DUMBELL ROW.. 25X10,25X10,25X10
-WG PULLDOWN..80X12,80X10,80X10
-SUPERSET: STANDING CALF/SEATED CALF:195X15/125X15,215X12/150X12,235X12/160X10
-ABS

My butt is gonna be SORE tommorow!! Oh yeah!


Cardio
20 minutes Elliptical


Posted by: gopro

Stay tuned...some heavier lifting and new muscle is on the way!!


Posted by: Sapphire

Quote:
Originally posted by gopro
Stay tuned...some heavier lifting and new muscle is on the way!!
Hurt me Baby!!
I am gonna shoot for 400 lb leg presses today Coach. I will let you know if I do it.

I did 395!!


Posted by: Sapphire

Glutamine

Meal 1
vanilla protein shake with banana, dates and PB (yummy)
turkey and egg whites

Meal 2
Peanut butter (way too much I am sure)
I gotta lay off the peanut butter...

Meal 2 1/2
ff cottage cheese

Meal 3
1/2 can chunk chicken

Meal 4
protein shake
3 date rolls

I HAVE MAJOR PMS!!! I am retaining water....

HAMS/BUTT/DELTS/BIS/TRIS

-SEATED LEG CURL 80x12,85x12,90x12
-HIGH WIDE STANCE LEG HORIZONTAL LEG PRESS 195X12,215X12,235X12
-BUTT BLASTER: 120X15,130X12,140X10
-ABDUCTION: 50X12 SET SETS
-SEATED MACHINE PRESS: 3 X 10 3O LBS
-BARBELL CURLS: 40X12,45X10,50X10
-ASSSISTED DIPS 3 SETS
-TRICEP PUSHDOWNS 40X12,45X10

Glutamine

Meal 5
grilled chicken breast with my homemade guacomole on top.... YUMMY!!!

Good leg WO yesterday.. tush is sore and quads are stiff. Oh man.. shoulders today...

tonights WO was a bit lame.. went sorta light and changed exercises because the gym was MOBBED. I still hate shoulders...


Posted by: J'Bo

395 thats great.
We want pics we want pics we want pics


Posted by: Sapphire

Glutamine
fat burner

Meal 1
protein shake
1 slice whole grain toast with almond butter

Meal 2
turkey and egg whites
coffee

Meal 3
4 date rolls with peanut butter
(I am addicted to these things) BUT GP says they are OK!!!

Meal 4
protein shake
soy crisps ( I was hungry and trick or treating) At least I didn't eat the snickers bar I really wanted!

Meal 5 is gonna be at a Halloween party.. wish me luck!
guacomole on celery
Stewed beef chunks with broccoli
1 bite key lime pie
TOO MUCH WINE

REST DAY
My tush and hammys are sooo sore and tight, my shoulders are sore, my biceps are sore too. I am resting today... kicking ass tommorow!!! : :


Posted by: Sapphire

Glutamine

Meal 1
Protein shake
2 tbls PB

Spinning 60 minutes

Meal 2
2 pieces of whole wheat toast with AB
coffee

Weight WO
Leg press 320x12,410x12,460x12,480x12,500x10
Squats (very deep) 90x12,140x12,180x12
Incline bar press 45x12,55x10,75x6
CG Pulldowns 70x12,90x10,90x10
Cable Cross overs 30x12,35x10,35x10
WG pulldowns 80x10,80x10,90x6
seated calf raises 135x15,180x8,1821/2x8
ABS

My back is hurting me... SQUATS... and I am pooped. My leg wo was brutal and exhausting.

Meal 3
cottage cheese
pistastio nuts

Meal 4
protein shake

Meal 5
Cajun grilled tuna steak
with peppers and onions
1 glas red wine

CHOCOLATE BIRTHDAY CAKE!!! It was my b/f's birthday....
attached is pic from his bday party


Posted by: david

I wonder if I can have Cottage cheese into my meal plan!!??!?! I love cottage cheese.

I love your foods (minus Kashi.... I know.. I know.. you haven't had it for awhile but it's still funny! )


Posted by: Sapphire

Quote:
Originally posted by david
I wonder if I can have Cottage cheese into my meal plan!!??!?! I love cottage cheese.

I love your foods (minus Kashi.... I know.. I know.. you haven't had it for awhile but it's still funny! )
I bet you can eat cottage cheese... low fat or no fat..

You know.. I HAVEN'T eaten Kashi in a while. I am not sure why.. I have it in my cabinet. Yes David I know how much you LOVE Kashi!!!



Posted by: Sapphire

Meal 1
protein shake
1/2 banana

Spinning 60 minutes

Meal 2
whole wheat toast with A/B
coffee

Meal 3
cottage cheese

Meal 4
Metrex High protein bar


WOHAMS/BUTT/DELTS/BIS/TRIS

-lying leg curl... 65x10,65x10,65x10
-superset: stiff deadlift/seated leg curl...110x10/80x12,110x10/90x12,110x10/95x12
butt machine...140x12,140x12,140x12
-combo side raise/front raise (one rep to side and one to front back and forth)...7.5x10 x3 sets
-cable upright row...40x12,45x12,50x12
-seated alternate dumbell curl...15x10x3 sets
-cable curl...50x10,55x8,55x7
-CG bench press...40x12,50x10,50x10
-reverse grip pushdown (underhand or curl grip each arm)...20x12,20x11,20x10

Post weights
Glutamine
2 date rolls w/ peanut butter
more cottage cheese

Meal 5
edamame
grilled chicken
spinach



Posted by: J'Bo

hi babes.

just wanted everyone to know that this saphire is
and silly
and damnit i want those date rolls


Posted by: Sapphire

Quote:
Originally posted by J'Bo
hi babes.

just wanted everyone to know that this saphire is
and silly
and damnit i want those date rolls
I am a green monster jumping up and down???


Yup... you are right J'Bo I am silly... BUT so are YOU!!!

I just bought more date rolls... yummmmmmmmm.................

talk to YOUR BF GoPro... he will tell you that you can eat them..


Posted by: J'Bo

ok well i will talk to GP and ask him to get me some


Posted by: Sapphire

Quote:
Originally posted by J'Bo
ok well i will talk to GP and ask him to get me some
I don't know if GP know exactly what I am eating... BUT you should ask him...... I would mail them to you but they really should be refrigerated.

Chris made me an awesome protein shake before work today... chocolate and vanilla protein powder, frozen banana, peanut butter and some FROZEN date rolls.... DELICIOUS !


Posted by: Sapphire

Glutamine

Meal 1
protein shake with banana, PB and date rolls
turkey and egg whites.. 1 yolk

Meal 2
half can chunk chicken

Meal 3
mixed green salad, lots of raw veggies with grilled chicken and Balsamic vinegar


Meal 4 small grilled chicken breast
pistatio nuts

Meal 5
chicken sausage with broccoli and asparagus

IT'S75 DEGREES AND SUNNY IN NOV IN NY! CHRIS AND I ARE GOING TO THE BEACH!!

Blew off spinning for some BETTER cardio!


NEW WO routine by my sweetie pie of a Trainer GoPro

day 1: chest/shoulders/tris/abs
day 2: quads/hams/inner or outer thigh/calves
day 3: back/biceps/abs
day 4: quads/hams/inner or outer thigh/calves

heavier weights, less reps...

Tommorow's WO is

CHEST/SHOULDERS/TRIS/ABS

-BENCH PRESS...3 X 8-10
-INCLINE DUMBELL PRESS...3 X 8-10
-FLAT FLYE...2 X 8-10
-MACH SHOULDER PRESS...3 X 8-10
-SIDE RAISE...2 X 10-12
-SKULL CRUSH...2 X 8-10
-PUSHDOWN...2 X 8-10
-ABS



Posted by: J'Bo

Quote:
Originally posted by Sapphire
I don't know if GP know exactly what I am eating... BUT you should ask him...... I would mail them to you but they really should be refrigerated.

Chris made me an awesome protein shake before work today... chocolate and vanilla protein powder, frozen banana, peanut butter and some FROZEN date rolls.... DELICIOUS !
well he asked me to ask you about these killer date rolls


Posted by: Sapphire

Quote:
Originally posted by J'Bo
well he asked me to ask you about these killer date rolls
Hmmm.. Okay. ....

Ya know what... let me see if they really need to be refrigerated. Maybe they don't and I can ship them to you.


Posted by: J'Bo




Posted by: Sapphire

Glutamine

Meal 1
protein shake
2 date rolls with PB

Meal 2
piece of toast with AB

Meal 3
Another piece of toast with AB

Meal 4
grilled chicken
cottage cheese

Meal 5
chicken (AGAIN)
pistachio nuts

I know I ate like CRAP today... tommorow is another day....

Chest/shoulders/tris/abs
Workout

Bench press 65x8,75x4,65x8,65x8
Incline DB press 25 lb dbsx9,25x8,25x8
flat flye 20x10,x20x10
shoulder press machine 30x8,30x8,30x8
side raises 8x10,8x10,8x10
overhead extensions 20x10,20x10,20x10
pushdowns 40x10,45x8,45x8

Cardio Elliptical 30 minutes

Glutamine before and after gym

I hate working shoulders .. they suck and hurt...


Posted by: J'Bo

toast queen


Posted by: Sapphire

Quote:
Originally posted by J'Bo
toast queen
Among OTHER things....


still wanna tell you about Chris and my first date!! WOW!!! Now he is HOT and sexy!!!


Posted by: J'Bo

pm me the story after your workout hun.
go train or GP is gonna be mad at me


Posted by: Sapphire

Quote:
Originally posted by J'Bo
pm me the story after your workout hun.
go train or GP is gonna be mad at me
I will email you...

GP won't be mad at YOU J... ME yes, YOU no... GP has crush on you little miss sexy tush!


I do too BTW... (now we can really get some good rumors flying around here!)


Posted by: J'Bo

GP doesnt have a crush on me dodo head


Posted by: Sapphire

Oh Okay...

Well I do!!!


Posted by: Sapphire

Glutamine

Meal 1
protein shake
3 date rolls
coffee

Meal 2
can of tuna
cashews

Meal 3
mixed green salad, lots of raw veggies w/vinegar
grilled chicken breast
more cashews

Meal 4
4 date rolls with A/B (before gym)
glutamine

WO LEGS (obviously)

-leg extension...160x9,170x9
-leg press...235x10,275x10,315x10
-squat...140x10,160x10
-lying leg curl...80x6,80x6,80x6
-stiff deadlift...60x10x3 sets (had to go light, left lat is twingy)
-adduction...80x12,90x12,10x12
-butt machine...100x12,110x12,120x10
-standing calf...15x195x 3 sets

Glutamine

Meal 5
chicken
with veggies

No cardio today... after that WO my legs will be too sore...



Posted by: J'Bo

good so do i....especially after that pic you sent


Posted by: Sapphire

HeeHee... why thank you Miss Jenny.... your tush is mighty fine as well.

I figured u changed your avitar... I would change mine too, since we are couple and all....

I need a tan badly....


Posted by: J'Bo

i like your new avi

my tummy in that shot has been tanned for monthes not my normal tan


Posted by: Sapphire

Thanks Jen Abs of steel ..... In my avi I am sans clothing... heehee
cut out the good parts....


Posted by: gopro

Jeez...will YOU 2 just get a room...















...(and film it please)


Posted by: J'Bo

Quote:
Originally posted by gopro
Jeez...will YOU 2 just get a room...















...(and film it please)
GP does that mean that you and i have to share the room we were told to get in the other thread ?


Posted by: gopro

Quote:
Originally posted by J'Bo
GP does that mean that you and i have to share the room we were told to get in the other thread ?
NO...no sharing!


Posted by: J'Bo

Good cause you know what i told you about greedy me

back off Sap i am on a roll with this hot catch


Posted by: Sapphire

Quote:
Originally posted by J'Bo
Good cause you know what i told you about greedy me

back off Sap i am on a roll with this hot catch
Whoa!! JBo look at those TEETH!! Don't you worry about ME.. I got me a MAN .... don't need/want no other...
Hmmm I wonder who first thought J'Bo and GoPro would make a cute couple... she must be very wise indeed....

I kinda lost what we were talking about anyway.. no sharing what with whom??? Ahh who cares??? I don't share my sweetie with anyone either....


Posted by: J'Bo

this is a funny thread. I think it all started when Dale told GP and I to get a room and then GP told you and I to get a room. Then GP and I got a room and i wondered if you were in the room. Then GP said no one is coming in the room with him and I.

BTW i just got WICKED NEWS...The photographer that took all my photos this summer has agreed to come to Vegas for the O next year to shoot Babs and I SO ITS SET I AM GOING....sap you GOTTA come...please pretty please please


Posted by: Sapphire

Quote:
Originally posted by J'Bo
this is a funny thread. I think it all started when Dale told GP and I to get a room and then GP told you and I to get a room. Then GP and I got a room and i wondered if you were in the room. Then GP said no one is coming in the room with him and I.

BTW i just got WICKED NEWS...The photographer that took all my photos this summer has agreed to come to Vegas for the O next year to shoot Babs and I SO ITS SET I AM GOING....sap you GOTTA come...please pretty please please
OH OK, Now I get it... no room for me and my coach, no way. He's all yours Sweetie. I told you, I am madly in love with the most handsome, sexiest, sweetest, smartest man in the universe. Sorry... better than GP...

Maybe Chris and I will both come to Vegas!!!!


Posted by: Sapphire

Glutamine

Meal 1
protein shake with dates
coffee

Meal 2
protein bar

Meal 3
grilled chicken breast
salad w/ vinegar
pistachio nuts

Meal 4
glutamine
small protein shake
2 date rolls with AB

Cardio 50 min Elliptical

Meal 5
chicken sausage with broccoli and asparagus in tomato sauce... YUM!

I strained my back the other day doing shoulder presses
It hurts to breathe......


Posted by: J'Bo

Well yah your both coming to Vegas dodo head
BTW i was just joking about the room thang.
I know you have your love


Posted by: Sapphire

I knew you were jokin' Sweetie. Anyway..it would almost be like incest...

We can double date in Vegas.. You and GP, me and Chris... whadda say???


Posted by: J'Bo

Sounds good to me however you might want to ask GP if he is up for that
How close are you to Columbus?


Posted by: Sapphire

Quote:
Originally posted by J'Bo
Sounds good to me however you might want to ask GP if he is up for that
How close are you to Columbus?

I think THAT goes without saying.... GP would love it I am sure.

Columbus what? I live in NY... 5 minutes away from GP's Mommy. I told him I was gonna tell his Mom he got engaged and didn't call her to let her know....

Have a good time with your friend this weekend J!!


Posted by: J'Bo

Actually he did call her and he also called my mom


Posted by: Sapphire

Quote:
Originally posted by J'Bo
Actually he did call her and he also called my mom
Hmmmm... that's funny. She acted so surprised when I mentioned it today...



Posted by: J'Bo

FOR REAL! You called her?


Posted by: J'Bo

Quote:
Originally posted by Sapphire
Glutamine

Meal 1
protein shake with dates
coffee

Meal 2
protein bar
cut this baby out and maybe have some tuna and veggies
Meal 3
grilled chicken breast
salad w/ vinegar
pistachio nuts
mmmm stachios add a small potato or some brown rice
Meal 4
glutamine
small protein shake
2 date rolls with AB

Cardio 50 min Elliptical

Meal 5
chicken sausage with broccoli and asparagus in tomato sauce... YUM!
mmmm...i would add another meal...what time to you go to sleep? what time is this last meal?
I strained my back the other day doing shoulder presses
It hurts to breathe...... sorry to hear hun...get your love to rub it



Posted by: Sapphire

Quote:
Originally posted by J'Bo
FOR REAL! You called her?
Nah... I was just teasing you... had ya going though, didn't I?




Posted by: Sapphire

I looked at your suggestions regarding my diet and yes I know I should cut out the protein bars (they taste good though...) and more carbs it looks like. Interesting... I thought maybe I was eating too many already. Well obviously you are doing something right.. I will try it. My last meal is usually around 8:00-9:00 pm, after the gym. Should I eat another??


Posted by: J'Bo

ahhh maybe your too funny.
i just got home from the gym and had a great workout.
gonna go pack and take a bubble bath.
have a great weekend luv
tell your love i said hello and that he has a wonderful princess
will be back on Wed.


Posted by: J'Bo

8-9 is ok
cant hurt to try. i would add the food in slowly though.


Posted by: Sapphire

Quote:
Originally posted by J'Bo
ahhh maybe your too funny.
i just got home from the gym and had a great workout.
gonna go pack and take a bubble bath.
have a great weekend luv
tell your love i said hello and that he has a wonderful princess
will be back on Wed.

Wednesday??? I can't talk to you until Wednesday??
I had a good intense cardio session yesterday... no weights again til tommorow. It will let my back recover... still hurts. My love gave me the longest, best back rub last night... he is MY king....


YOU have yourself a great weekend Jen! And I think you are a wonderful princess too!! OH yeah... I mean QUEEN..




Posted by: J'Bo

Sapp.
i may try and sneak on the puter before wed.
if you want to email me use my hotmail account.
jennyborecky@hotmail.com
i will get messages through there.

Intense cardio last night hey
Good job

Back rubs are gooood

BTW i am still a princess til someone crowns me and believe me no one has in a long long long long long time

Later Hotty xox


Posted by: Sapphire

Glutamine

Meal 1
Protein shake with dates and PB

Meal 2
can of tuna
cashews

Meal 3
salad with raw veggies
grilled chicken breast
baked soy chips.. (as per JBo) High protein, low sugar all natural

Meal 4
protein shake with 1 tbls PB
glutamine

Cardio 30 minutes Elliptical

Meal 5
protein shake
date rolls w/ ab






Posted by: Sapphire

Glutamine

Meal 1
protein shake with dates and PB

Meal 2
turkey and egg whites

Meal 3
salad with grilled chicken

Meal 4
glass of red wine

Meal 5
pecan crusted chicken salad
(went out with BF and friends)
another glass of red wine
Had a lot of fun!

NO WOs, I had to work all day....
Back is still sore... so I probably couldn't have done my back anyway.


Posted by: Sapphire

Glutamine

slept in til 11 am

Meal 1
protein shake
3 date rolls with PB

Meal 2
protein shake with PB and blueberres

Meal 3
chicken breast
2 date rolls


WO

LEG EXTENSION...170x8,175x8,180x8,185x8
-SQUATS...(skipping squats... pulled intercostal muscle)
-horizontal leg press (instead less stress on back) 295x8,315x12,335x11,355x10,375x10,395x8
-SINGLE LEG LEG PRESS...140x12,180x12,200x12,220x12
-STIFF DEADLIFT... (hurt back didn't do..)
-LYING LEG CURL...50x12,50x12,65x10
-ABDUCTION...60x12,70x1270x12,70x6
-BUTT BLASTER...100x12,100x10,100x12,100x12
-LEG PRESS CALF...230x15,320x15,410x12,500x12
abs leg raises, crunches, plank holds

ate a bag of soy chips after WO

Meal 5
low carb pasta with venison meat sauce





Posted by: david

Hi Sapph!

Just dropping in.

What are date rolls?


Posted by: Sapphire

Quote:
Originally posted by david
Hi Sapph!

Just dropping in.

What are date rolls?
Hi Dave!


Date rolls are mushed up dates rolled in coconut flakes with an almond on top... VERY yummy and all natural. I get them at Trader Joes (of course)
So delicious and addictive....... I love them!!!!!


Posted by: Sapphire

Meal 1
Protein shake with PB, 1/2 banana and dates
coffee

Meal 2
turkey and egg whites

Meal 3
bag of soy crisps

2 grams fat
18 grams carbs
2 grams sugar
10 grams protein
They seemed OK to me..... and tasted good... since I don't eat bread anymore as per J'bo

Meal 4
raw veggies, grilled chicken w/ vinegar
cashews

Meal 5
protein shake
soy crisps

Meal 6
grilled chicken with sauted spinach
1 glass red wine

Workout

Cardio 30 minutes elliptical


Posted by: naturaltan

Saph dear ... is that you in that av?? Wow!!


Posted by: Sapphire

Quote:
Originally posted by naturaltan
Saph dear ... is that you in that av?? Wow!!
Yup... it's me. And Gee thanks NT you're sweet....



Posted by: naturaltan

it makes one go GGGRRRRRR!


Posted by: naturaltan

of course it's a good thing


Posted by: Sapphire

Quote:
Originally posted by naturaltan
of course it's a good thing
Oh OK then... thanks.



Posted by: Sapphire

Glutamine

Meal 1
protein shake
3 date rolls w/ PB
coffee
cashews

Meal 2
soy crisps
can of tuna

Meal 3
mixed green salad with grilled chicken

Meal 4
3 date rolls w/ pB
protein shake

WO

-BENCH PRESS...3 X 8-10
-INCLINE DUMBELL PRESS...3 X 8-10
-CABLE CROSSOVER...2 X 10-12
-SEATED SIDE RAISE...3 X 8-10
-CABLE UPRIGHT ROW...3 X 8-10
-PUSHDOWN...3 X 8-10
-SKULL CRUSH...2 X 6-8
-ABS

Meal 5
grilled chicken with guacomole


My back is still so sore.... I may not be able to do the side raises. I am also going to go LIGHT on everything today....



Posted by: Sapphire

Meal 1
protein shake
coffee
turkey and egg whites

Meal 2
soy crisps
FF cottage cheese

Meal 3
mixed raw veggies with grilled chicken
cashews

Meal 4
protein shake with PB
glutamine


LEGS!!!

-LEG PRESS...320x12,410x12,46x12,510x10,530x10
-STEP UP...30 lb dbs in each hand X 12x4 sets
-EXTENSION...185x8,190x8,195x8,200x7
-LYING LEG CURL...55x10,60x6,60x6
-STIFF DEADLIFT...3 X 8-10 skipped because of back
-SUPERSET: ABDUCTION 60x12,60x12,70x9,70x6
/BUTT BLASTER...100x12,110x10,120x10,140x8
-LEG PRESS CALF...460x15,480x12,500X12,540x12,570x8
-SEATED CALF...135x12,155x8,155x6,135x10

OUCH!!
Glutamine

Meal 5
cottage cheese

Meal 6
guacamole and chicken (leftovers)


Posted by: J'Bo

Hey hun i am back

Dont know for how long though.

I was looking for some date rolls while i was away and everyone looked at me like i was a weirdo


Posted by: Sapphire

Hey Sexy!!

I emailed you back this am. What do you mean you don't know for how long?? Where are you going?

I am following your meal timing suggestions.... Thank YOU!
The only problem is the 6:30 meal... I am usually working out then.. I guess I can bring a RTD with me.

I gotta send you some date rolls, email me your address... maybe I will freeze them before I send them, they are all natural and fresh, no preservatives.. I hope they don't go bad.


Posted by: J'Bo

date rolls
i will pm you my address but its at the bottom of all my email messages hun.

have your 6:30pm meal right after the gym then

i want to move to Calgary cause i hate the town i am living in...too small


Posted by: Sapphire

I have to go buy some date rolls in the next few days... I will pick you up some!

Why don't you move to Hollywood Florida????


Posted by: J'Bo

Sapp.

Yippee date rolls

Ummm there is a little thing called the US government that wont let little old me work across the border


Posted by: Sapphire

Quote:
Originally posted by J'Bo
Sapp.

Yippee date rolls

Ummm there is a little thing called the US government that wont let little old me work across the border
Hmmmmm.. that COULD pose a problem...



Posted by: J'Bo

Yep. However nothing 2 Karots wouldnt fix


Posted by: Sapphire

Quote:
Originally posted by J'Bo
Yep. However nothing 2 Karots wouldnt fix
Ya got THAT right J!!!!



Posted by: J'Bo




Posted by: Sapphire

how's THAT whole project going BTW????


Posted by: J'Bo

project? thats aweful Sapph

he is doing well and still a sweetheart.


Posted by: Sapphire

Quote:
Originally posted by J'Bo
project? thats aweful Sapph

he is doing well and still a sweetheart.
No!! Just trying to be discreet.... and glad to hear it! He has ALWAYS been sweet!!!



Posted by: Sapphire

Glutamine

Meal 1
protein shake
2 date rolls with PB

Meal 2
cottage cheese
cashews

Meal 3
protein bar (it was this or nothing, VERY busy at work)

Meal 4
soy crisps
cottage cheese

Meal 5
spicy tuna roll
peanuts and a glass of wine

BAD eating day.. way busy at work.. upgrading server... back on track tommorow...


Posted by: Sapphire

Meal 1
protein shake
4 date rolls with PB

Meal 2
apple with AB

Meal 3
soy crisps and grilled chicken

Meal 4
edamame

Meal 5
protein shake
date rolls w/ PB

Bad eating day again... very busy and my BF came over and distracted me from dinner...


REST DAY


Posted by: Sapphire

Meal 1
protein shake with date rolls and PB

Glutamine before spinning 60 minutes

BACK/BICEPS/ABS

-WG PULLDOWN...80x12,80x12,90x8,90x8
-CG PULLDOWN...70x12,70x12,70x12,80x11
-MEDIUM GRIP SEATED ROW (USE A SHORT STRAIGHT BAR AND AN UNDERHAND GRIP/CURL GRIP)...70x10,7x10,80x8,80x7
-DUMBELL ROW...25 pd db x12,25x12,25x12
-SEATED DUMBELL CURL...20x7,20x4,15x7,15x8,15x8
-CABLE CURL...50x10,50x10,50x7,50x7
-ABS
leg raises
crunches

Meal 2
grilled chicken
soy crisps

Meal 3
almonds and pistastios
( I was hiking)

Meal 4
dates and PB

Meal 5
sea bass and mussels in marinara sauce
salad with oil/vinegar
1 glass red wine



Posted by: Sapphire

Glutamine

Meal 1
protein shake
dates w/PB

Spinning 60 minutes

Meal 2
glutamine
coffee
apple with PB
chicken breast

Meal 3
chicken

Meal 4
protein bar
coffee

WO

LEG EXTENSION...3 X 10-12, 8-10, 6-8
LEG PRESS...3 X 10-12, 8-10, 6-8
SINGLE LEG PRESS...2 X 8-10
LYING LEG CURL...3 X 10-12, 8-10, 6-8
SEATED LEG CURL...2 X 8-10
ADDUCTION...2 X 15-20
ABDUCTION...3 X 15-20
SEATED CALF...2 X 12-15
LEG PRESS OR STANDING CALF...2 X 8-10

Glutamine

Meal 5
chicken sausage with asparagus and broccoli




Posted by: J'Bo

sapphire

get moving on that diet gal
if your going on a hike make sure you take some protein.
those tiny tins of tuna that you open with a pull tab are great.
maybe a date roll


Posted by: Sapphire

Quote:
Originally posted by J'Bo
sapphire

get moving on that diet gal
if your going on a hike make sure you take some protein.
those tiny tins of tuna that you open with a pull tab are great.
maybe a date roll
Opps I got nailed... do you think it's just bad food or not enough food or both??? I know I always forget to eat, Chris is a bad influence.. he eats next to nothing, except protein shakes. He has the BEST bod I have ever seen in person, unbelievable. Ripped abs, BIG wide chest and shoulders, ass to die for, BIG muscular legs. I don't understand how he does it with what he eats. I seriously almost fainted the first time I saw him.. (naked)


I will do beter my female coach!! Eric would be upset if I called you coach. although I would MUCH rather look like YOU than him!!!


Posted by: J'Bo

well listen to him first cause i dont need a spanking from GP (ok maybe a like )

i believe it is that your not eating enough protein and too much pb and fat. jmho


Posted by: Sapphire

Quote:
Originally posted by J'Bo
well listen to him first cause i dont need a spanking from GP (ok maybe a like )

i believe it is that your not eating enough protein and too much pb and fat. jmho


Yeah I probably do eat too much PB... I know it. I love it, but I will cut down.... maybe I will just have it for breakfast. I love nuts.


I will also try to eat more protein.......
Thanks J!!!


Posted by: Sapphire

Meal 1
protein shake
3 date rolls w/ PB
coffee

Meal 2
cottage cheese and chunk chicken mixed

Meal 3
mixed raw veggies
grilled chicken
soy crisps

Meal 4
protein shake with glutamine
1 chicken sausage (leftover)


Cardio Spinning 60 minutes

Meal 5
marinated grilled chicken breast




Posted by: J'Bo

yah i love nuts too...put a bag of cashews in front of me and they are GONE in 60 seconds

last season i ate 2kg of pb every 2 weeks i overdosed and no i dont care for it.

those date rolls sound so good, why the heck you need pb with them?


Posted by: Sapphire

Quote:
Originally posted by J'Bo
yah i love nuts too...put a bag of cashews in front of me and they are GONE in 60 seconds

last season i ate 2kg of pb every 2 weeks i overdosed and no i dont care for it.

those date rolls sound so good, why the heck you need pb with them?
They taste even better with PB on them..and I need a little fat no???



Posted by: J'Bo

yes a little...but i wouldnt with the date rolls because dates are so high in natural sugars. plus your getting fat with the coconut


Posted by: Sapphire

Oh.... OK then I won't ....

Thanks Jen... You are the best and I really mean it!!!!!


Posted by: J'Bo

no you are


Posted by: Sapphire

Quote:
Originally posted by J'Bo
no you are
OK we BOTH are!!



Posted by: Sapphire

Meal 1
glutamine
protein shake
3 date rolls (no PB as per J'Bo)

Meal 2
can of tuna
soy crisps

Meal 2 1/2
cottage cheese (I am hungry today)


Meal 3
mixed raw veggies
grilled chicken

Meal 4
protein shake
3 date rolls

WO
flat dumbell press...3 x 6-8
-incline barbell press...3 x 8-10
-incline flye...2 x 8-10
-cable front raise (stand facing away from weight stack and pull straight bar between your legs to shoulder height)...3 x 8-10
-barbell upright row...2 x 8-10
-CG bench press...3 x 8-10
-pushdown...2 x 8-10
-abs

Cardio 10 minutes Elliptical to warm up...

Glutamine
Meal 5
chicken breast
handful of pistatios


Posted by: J'Bo

take the pb and put it in the garbage missy
believe me little things like that can make big differences.


Posted by: Sapphire

Quote:
Originally posted by J'Bo
take the pb and put it in the garbage missy
believe me little things like that can make big differences.
Ohhhhhh OK. Maybe ONCE IN A WHILE??????


Posted by: J'Bo

Once in a while? Just take it out of the house or portion it out and put the rest in the freezer. I used to use a ice cube tray and portion them out and then take one out at a time.


Posted by: Sapphire

Quote:
Originally posted by J'Bo
Once in a while? Just take it out of the house or portion it out and put the rest in the freezer. I used to use a ice cube tray and portion them out and then take one out at a time.
OK I will be careful with my portion of PB... and I won't eat it with my date rolls.... THANKS!!!



Posted by: J'Bo

no prob babe. i will email you that link in an hour when i get home


Posted by: Sapphire

Meal 1
protein shake with dates and 1 tblsp PB
turkey and egg whites
coffee


Meal 2
1/2 protein bar (I know, I know but everyone at work was eating DONUTS and I had to eat something chocolate)
soy crisps
can of tuna

Meal 3
steamed chicken and broccoli
soy crisps

Meal 4
protein shake
3 date rolls
glutamine


LEGS (light)

-squats...90x10,90x10,90x10,90x10
-single leg ext (gotta check log)
-leg presses (gotta check log)
-stiff deadlift...60x12,60x12,60x12,60x12
-lying leg curl...50x12,60x7,50x10,55x10
-abduction...50x12,60x10,70x8,80x7
-butt mach...100x12,110x10,120x10,140x10
-seated calf...135x12,135x10,135x10,135,8
-leg press calf...(gotta check log)

Back was a little sore after squats... but feels OK today. Going HEAVY Sunday.

NO cardio...legs too wobbly!


Meal 5
grilled chicken with spinach


Posted by: J'Bo

sapphire you little devil you at least your honest though


Posted by: Sapphire

Quote:
Originally posted by J'Bo
sapphire you little devil you at least your honest though
Yeah I know, the PB, BUT in my defense Chris made me the shake while I was in the shower... how could I NOT drink it??? My sweetie got up to make it for me.. it wasn't that much PB (I think)

AND Thanks for that link!! I loved it!


Posted by: J'Bo

you tell that chris that you are a pb free gal now...and did you ask if he could sleep over missy


Posted by: Sapphire

Quote:
Originally posted by J'Bo
you tell that chris that you are a pb free gal now...and did you ask if he could sleep over missy
Oh OK I will tell him... and there was very little sleeping going on!!!



Posted by: J'Bo

brag already

i just need some TLC right now cause i am a sicky


Posted by: Sapphire

Awww... what's the matter with you?? Do you have a cold?
Here is a big CYBER HUG and KISS for you!!! XO
Tell GP you need him to make you some chicken soup.... and some


Posted by: J'Bo

your too funny.
i have an earache, sinus infection, headache, runny nose, sore neck, achy body, and and i am losing my voice.


Posted by: dg806

Damn I think she's dying!


Posted by: gopro

Quote:
Originally posted by naturaltan
it makes one go GGGRRRRRR!
It makes EVERY RED BLOODED MALE go Grrrrrrrrrrrrrrrrrr...


Posted by: J'Bo

Quote:
Originally posted by dg806
Damn I think she's dying!
You wish! I will be back once i can get this fever down from 100

GP...yep Sapph's butt is nice


Posted by: Sapphire

Quote:
Originally posted by J'Bo
your too funny.
i have an earache, sinus infection, headache, runny nose, sore neck, achy body, and and i am losing my voice.
Oh you poor baby! I got your email message and replied to it.. check your mail. Please go to bed and get some good rest!
XOXOXO



Posted by: J'Bo

i am going for a steam and i read your message and replied. will talk to you later.



Posted by: Sapphire

Quote:
Originally posted by dg806
Damn I think she's dying!
Nah.. JBo is one tough chickie!!

Hi DG!!! Glad to see ya in here!! Miss u!



Posted by: Sapphire

Quote:
Originally posted by gopro
It makes EVERY RED BLOODED MALE go Grrrrrrrrrrrrrrrrrr...
hey Thanks Coach... ya know it's your workouts that did the trick!!


BUT remember I am NOT done yet!!!


Posted by: Sapphire

Quote:
Originally posted by J'Bo
i am going for a steam and i read your message and replied. will talk to you later.
I will go check my mail now.. Hope the steam helps clear you up!!

Doing LEGS today J'Bo... I ate more carbs than usual, but NO more PB!!

Feel better Sweetie.. XOXOXO


Posted by: dg806

Quote:
Originally posted by J'Bo
You wish! I will be back once i can get this fever down from 100
NO!! I really hope you get to feeling better!


Posted by: J'Bo

Thanks DG.

The steam helped alot and so did the evil soup. I could use a REAL hug though. But i feel all the cyber hugs


Posted by: Sapphire

Glutamine

Meal 1
protein shake
3 date rolls (NO PB J'Bo)
coffee

Meal 2
can of tuna
soy crisps

Meal 3
grilled chicken and big mixed salad /balsamic vinegar


Meal 4
cottage cheese


CARDIO DAY!!!! 40 minutes elliptical and treadmill

Glutamine
small apple
grilled chicken



Posted by: david

Hi Sapph!

Looks like you've made some great changes, too!


Posted by: J'Bo

Quote:
Originally posted by Sapphire
Glutamine

Meal 1
protein shake
3 date rolls (NO PB J'Bo)
coffee

Meal 2
can of tuna
soy crisps
Great job love


Posted by: Sapphire

Quote:
Originally posted by david
Hi Sapph!

Looks like you've made some great changes, too!
Yeah.. I am trying. It ain't easy always passing up those Dunkin' donuts. AND cutting back on peanut butter....

BUT hopefully it will be worth it!!

I am glad you popped in to say HI!!!


Posted by: Sapphire

Quote:
Originally posted by J'Bo
Great job love
Thank you Mrs Coach!!
I am trying...


Posted by: Sapphire

Meal 1
protein shake.... with dates (YUMMY)
coffee

Meal 2
turkey and egg whites

Meal 3
can of chunk chicken and soy crisps

Meal 4
mixed raw veggies with grilled chicken oil/vinegar

Meal 5
cottage cheese and grilled chicken

Meal 6


REST DAY!!!


Posted by: J'Bo

how many egg whites you eating in your secnd meal hun? you might want to add a piece of fruit to up your calories and keep your metabolism revin.


Posted by: Sapphire

Quote:
Originally posted by J'Bo
how many egg whites you eating in your secnd meal hun? you might want to add a piece of fruit to up your calories and keep your metabolism revin.
Hmm I would say 3 egg whites, and YEAH!! I love fruit! OK Mrs. C I will add a piece of fruit. Thanks!!



Posted by: J'Bo

Add about 2 more egg whites too


Posted by: Sapphire

Glutamine

Meal 1
protein shake
1 date roll

Meal 2
1 slice rye toast with AB
coffee

WEIGHT WO

SEATED ROW W/ CG...80x12,8x11,90x7,90x7,90x7
-ASSISTED PULLUP...4 sets set at 60
-DUMBELL ROW...25x10,25x12,25x12,30x8
-PREACHER BAR CURL...30x10,30x8,30x8,30x10,30x8
-ALTERNATE DUMBELL CURL...15 pd db x12,15 x10,15x10,15x10
-ABS
hanging leg raises 6 sets of 12
crunches

Glutamine

Meal 3
soy crisps
cottage cheese

Meal 4
cottage cheese
pistastios

Meal 5
grilled chicken salad
glass of red wine





Posted by: Sapphire

Quote:
Originally posted by J'Bo
Add about 2 more egg whites too
I will try!!



Posted by: Sapphire

Glutamine

Meal 1
protein shake
soy chips

Meal 2
1 slice rye toast with AB

Meal 3
grilled chicken
soy chips

WO LEGS!!

-LEG PRESS...12x140,12x230,12x320,12x370,12x400,10x500
-SQUATS...12x90,12x140,12x160,12x180,10x200
-STEP UPS...30 lb DB in each hand x 4 sets with 12 reps each
-SEATED LEG CURL...12X65,12X70,12X75,12X80
-STIFF DEADLIFT...12X70 X 4 SETS
-ADDUCTION...12X90,12X100,5X110,10X100,10X100
-LEG PRESS CALF...15X320,15X320,15X370,12X400

Meal 4
Glutamine righ