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Cyndi's Diet/WO Log


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Posted by: Sapphire

Glutamine

Meal 1
Protein shake
4 date rolls

2 hour spinning class!
8:30-10:30 am CLASS WAS FULL, I did the stepper instead..

Meal 2
cottage cheese
small piece of avocado
coffee


Kinda picked the rest of the day.. VERY good though.. mostly veggies and meat.. NO dessert except 1 piece of dark chocolate!



Posted by: J'Bo

The Optimum is the cheapest...get the capsules and not the tablets though...the tablets get stuck in the throat and since they are large the caps are easier to take.

Only 4 meals Sapph?


Posted by: Sapphire

Quote:
Originally posted by J'Bo
The Optimum is the cheapest...get the capsules and not the tablets though...the tablets get stuck in the throat and since they are large the caps are easier to take.

Only 4 meals Sapph?
No I update the post this am with meal 5! We went out for italian!!!! I love mussels....



Posted by: J'Bo

i love muscles too


Posted by: Sapphire

Quote:
Originally posted by J'Bo
i love muscles too
Yeah those too!



Posted by: Sapphire

Quote:
Originally posted by J'Bo
Branch Chained Amino Acids= BCAA's they help you tighten up and give you some added protein without the calories

Oh yes i hope everyone likes homemade cookies but i miss him.
Hey J

I got BCAAs today!! thanks!!!



Posted by: J'Bo

awesome...they make you feel really good
glad to hear the butts perkin up
mine is coming along too


Posted by: Sapphire

Quote:
Originally posted by J'Bo
awesome...they make you feel really good
glad to hear the butts perkin up
mine is coming along too
Do you take your BCAAs in the am? I did today.. does it matter?

My butt still is a work in progress.. as is the rest of me!!


Posted by: Sapphire

BCAAs

Meal 1
protein shake
date rolls
coffee

Meal 2
small can of tuna
2 plain rice cakes

Almonds

Meal 3
Mixed veggies
grilled chicken
grapes
2 rice cakes (yuck) cardboard

Meal 4 (pre workout)
protein shake with extra glutamine
BCAAs
almonds

Legs!!!

-single leg extension...75x12,75x12,75x12,75x12 each leg
-squats...100x12,120x12,120x12,120x12
-single leg press...140x12,160x12,180x12,200x12
-stiff deadlift...90X12X4 sets
-lying leg curl...50x10,50x10,50x8,50x8
-leg press (feet very high on platform...toes off top...push through heels 155x12,175x12,195x12,195x12
-abduction...60x12,60x12,60x11,60x10
-adduction...80x12,90x12,100x12,110x6
-standing calf raise...210x15,310x12,360x12,400x15,435x12,455x12

Killer WO, had BCAAs and glutamine afterwards
soy chips

Meal 5
chicken sausage and broccoli


Posted by: J'Bo

I take 3 pre-workout, 3 post-workout, 3 before bed or after a.m. cardio


Posted by: Sapphire

Quote:
Originally posted by J'Bo
I take 3 pre-workout, 3 post-workout, 3 before bed or after a.m. cardio
OK thanks J!!!! I will do the same.



Posted by: Sapphire

Glutamine

Meal 1
protein shake
3 date rolls
turkey and egg whites
coffee

Meal 2
can of chunk chicken
3 rice cakes (plain)

Meal 3
mixed salad and veggies with vinegar and feta cheese on top
grilled chicken

Meal 4
(pre cardio)
dates and peanut butter (NOT DATE ROLLS)
BCAAs
Glutamine


Cardio Stair climber 30 minutes

Meal 5 (post cardio)
egg whites and spinach
BCAAs


Posted by: Sapphire

Meal 1
protein shake
2 date rolls
coffee

Meal 2
omelet with peppers/onions/turkey
4 plain rice cakes

Meal 3
grilled chicken with raw veggies/vinegar and feta cheese on top
1 piece dark chocolate

Meal 4 (pre-workout)
protein shake with glutamine
3 date rolls
BCAAs


Chest/shoulders/tris/abs

-flat dumbell press...3 x 6-8
-incline flye...3 x 8-10
-cable crossover...2 x 10-12
-cable upright row...3 x 8-10
-side lateral raise...3 x 10-12
-CG bench press...2 x 6-8
-skull crush...2 x 8-10
-abs

Meal 5
glutamine
BCAAs
protein shake
3 date rolls




Posted by: J'Bo

sapph...your meals look great...how you feeling?


Posted by: Sapphire

Quote:
Originally posted by dg806
Hmm, could be caused by several things!
Oh yeah Wiseguy?? What type of things??


Posted by: Sapphire

Quote:
Originally posted by J'Bo
sapph...your meals look great...how you feeling?
Thanks J! I am feeling hungry right now actually. I am craving chocolate... PMS... PMS.. PMS!!

otherwise.. I feel good.. not too different yet. But I am working out HARDER, slightly less time between sets, 90 seconds. Makes a difference.


Posted by: J'Bo

Glad your feeling hungry...means your metabolism is getting into high gear...and you are eating more calories too Ms. Perky butt


Posted by: Sapphire

Quote:
Originally posted by J'Bo
Glad your feeling hungry...means your metabolism is getting into high gear...and you are eating more calories too Ms. Perky butt
Ahhh... I just had a chocolate protein shake and some date rolls so now I am happy. I could use a nap BUT NO I will run my errands then go to the gym.. My in person trainer (not GP) told me my butt could crack walnuts the other day.. that is quite a visual, huh? OUCH!!! Now only if it were true...



Posted by: Sapphire

Glutamine
BCAAs

Meal 1
protein shake
3 date rolls
western omelet with turkey (instead of ham)

Meal 2
small can of tuna
almonds

Meal 3
mixed raw veggies w/ vinegar and feta cheese
turkey breast

Meal 4 (pre workout)
protein shake
3 date rolls
BCAAs
glutamine



Workout LEGS!!

LEG PRESS...230x12,310x12,360x12,400x12
-STEP UP...3 x25 x 15
-EXTENSION...140x12,150x10,155x8
-LYING LEG CURL...50x12,55x10,55x10
-STIFF DEADLIFT...3 x 80 x12
-SUPERSET: ABDUCTION/BUTT BLASTER... 40x20,50x12,60x10/3x100x12
-LEG PRESS CALF...320x15,320x15,320x15,320x15
-SEATED CALF...3x125x12

Abs
rope crunches 50X50x4
hangin leg raises 4x20

Meal 5 (post workout)
protein bar

Meal 6
BCAAs
protein shake
date rolls


I am soooo sore today , my chest and shoulders are killing me! Less rest between sets is brutal... I didn't realize how much harder it is.....
ALSO started using weights working abs...


Posted by: Sapphire

Quote:
Originally posted by dg806
Things me and you would have to do in private!
J'bo can come too if she wants!
Hmmm... can I bring my boyfriend? AND can J'Bo bring GP???




Posted by: J'Bo

I dont think he is gonna go for that


Posted by: Sapphire

Quote:
Originally posted by J'Bo
I dont think he is gonna go for that
Yeah you're probably right!!



Posted by: J'Bo

oh well the four of us will have fun


Posted by: Sapphire

Yeah.. we would have fun!


Posted by: Sapphire

Glutamine
BCAAs

Meal 1
scrambled eggs
2 date rolls
coffee

Meal 2
whole wheat toast with almond butter

Meal 3
can of chicken
soy chips

Hmmmm I dont remember what else I ate...besides

Dinner
edamame
venison meat in tomato sauce
2 glass red wine

REST DAY



Posted by: naturaltan




Posted by: Sapphire

Quote:
Originally posted by naturaltan

NT!!! Why ?


Posted by: Sapphire

Meal 1
BCAAs
Protein shake
date rolls

Meal 2
whole wheat toast with Almond butter
coffee

Meal 3
soy chips
can of tuna

Meal 4
protein shake

Meal 5
sea bass
salad
WINE!!

I AM STUCK IN THE HOUSE !! BLIZZARD IN NY!! My gym was CLOSED!!!


Posted by: david

Quote:
Originally posted by Sapphire
Meal 1
BCAAs
Protein shake
date rolls

Meal 2
whole wheat toast with Almond butter
coffee

Meal 3
soy chips
can of tuna

I AM STUCK IN THE HOUSE !! BLIZZARD IN NY!! My gym was CLOSED!!!
Blizzard?? What Blizzard? Just kidding! I heard about it and well, I saw it on the news but they mainly showed NJ though.
I think I just caught on but are you off of the ephedra these days??

I also saw that you ate Venison. I haven't had that in so long! I like Venison and I liked the way you prepared it, too! I would've swapped the tomato sauce with Italian stewed tomatoes either fresh or chosen the Delmonte's canned! Throw in a couple of cloves of real garlic.... mmmmnnnn.. now that's delicious! Well, in the old days I would've bedded rice underneath and threw in on the side steamed broccoli, too!

Also, I saw the mixed raw veggies in Vinegar. What type of mixed veggies are you using? I can only down the Green Beans and spinach with vinegar. (Oops and lettuce but that's in a salad of course.) Feta cheese? Is that like bleu cheese?

OK, I've rambled enough but I did catch up on your journal (slighty) though!


Posted by: Sapphire

Quote:
Originally posted by david
Blizzard?? What Blizzard? Just kidding! I heard about it and well, I saw it on the news but they mainly showed NJ though.
I think I just caught on but are you off of the ephedra these days??

I also saw that you ate Venison. I haven't had that in so long! I like Venison and I liked the way you prepared it, too! I would've swapped the tomato sauce with Italian stewed tomatoes either fresh or chosen the Delmonte's canned! Throw in a couple of cloves of real garlic.... mmmmnnnn.. now that's delicious! Well, in the old days I would've bedded rice underneath and threw in on the side steamed broccoli, too!

Also, I saw the mixed raw veggies in Vinegar. What type of mixed veggies are you using? I can only down the Green Beans and spinach with vinegar. (Oops and lettuce but that's in a salad of course.) Feta cheese? Is that like bleu cheese?

OK, I've rambled enough but I did catch up on your journal (slighty) though!
I have NEVER taken ephedra.. ever. What made you think I did?
Mmmm YES I love venison. Your suggestion sounds good.
I eat red and yellow peppers, broccoli, tomatoes, onions with balsamic vinegar. Feta cheese is BETTER than bleu cheese.. but it is similar because it crumbles on top. It is always in greek salads. It's delicious!




Posted by: david

I'm sorry, I meant fat burners.


Posted by: Sapphire

Oh! No I stopped taking those a while ago.


Posted by: Sapphire

Meal 1
glutamine
bcaas
protein shake
2 date rolls

Meal 2
4 egg whites scrambled with 1 yolk

Meal 3
spinach and mushroom egg white omelet
almonds

Meal 4
protein shake
with glutamine
bcaas


Spinning

Meal 5
chicken sausage
egg whites with salsa




Posted by: J'Bo

where is that cookie you told me you ate


Posted by: Sapphire

Quote:
Originally posted by J'Bo
where is that cookie you told me you ate
I ate it on SUNDAY and just happened to SKIP that day's entry...





Posted by: Sapphire

Meal 1
protein bar
coffee
egg whites and turkey

Meal 2
can of chicken

Meal 3
mixed salad with veggies and turkey breast /w vinegar and feta cheese

Meal 4 (pre WO)
protein bar (I KNOW I will try to not eat them)

WO

-db press...12x25,12x25,11x25,9x25
-incline press...8x20,9x20,8x20
-cable cross...12x30 each side,11x30,9x30,8x30
-cable front raise (use straight bar, face away from cable stack, pull bar
through legs with arms straight until its at nose height)...12x15,12x15,12x15,12x15
-cable upright row...12x60,12x60,12x60,12x60
-skull crush...12x20,12x20,12x20
-reverse grip one arm tricep pushdown (use same handle as crossover)...12x20,10x25,8x25
8-10
-abs
weighted rope crunches 40x75,25x85,20x95,15x100,20x100
hanging leg raises 4 sets x 15

Meal 5 (post WO)
glutamine
Bcaas
protein shake
4 dates (not date rolls with PB)

Meal 6
1 chicken breast


Posted by: J'Bo

Quote:
Originally posted by Sapphire
I ate it on SUNDAY and just happened to SKIP that day's entry...
Sounds like a good thing to skip if i posted my cheat days i would make people


Posted by: Sapphire

Quote:
Originally posted by J'Bo
Sounds like a good thing to skip if i posted my cheat days i would make people
J'Bo MY IDOL has cheat days! I had a piece of dark chocolate today too....


Posted by: Sapphire

Meal 1
protein shake
turkey /egg whites
cashews
coffee

Meal 2
can of tuna
2 plain rice cakes

Meal 3
salad with raw veggies, grilled chicken and a little feta cheese w/ balsamic vinegar
4 rice cakes


Meal 4 (pre WO)
cottage cheese

I am feeling pretty yucky... cold is getting worse and I am coughing. I may skip WO today and sleep a little bit.. not sure yet.

Leg WO

-single leg ext...2 x 8-10
-squats...3 x 8-10
-step ups...3 x 12-15
-lying leg curl...3 x 6-8
-stiff deads...3 x 8-10
-abduction...2 x 15-20
-adduction...2 x 15-20
-single leg calf raise on leg press...2 x 10-12
-seated raise...2 x 10-12


Posted by: atherjen

did someone mention chocolate ??

Sapp how long does that leg workout take you? look slike Id be at the gym forever!


Posted by: Sapphire

Opps!! I got NAILED!! Oh well, dark chocolate is my favorite!!!

My leg workouts usually take me 1 1/2 - 2 hours to complete. I just started taking a little less time between sets and it has made it quicker. Actually sometimes I do more sets than my trainer gives me...



Posted by: atherjen

wowwiee I knew it must have taken you long time to get through that workout!

hehe chocolate is a womans best friend sometimes!


Posted by: naturaltan

that is a long workout ... that's true dedication.


Posted by: Sapphire

Yup! It is a loooong workout!! I actually like doing legs, hate shoulders though. BLAH!!!!

Thanks NT!!! I AM TRYING to be dedicated!!!

and YES JEN LOVE that Chocolate!!!


Posted by: J'Bo

I actually hate chocolate

But burgers and fries and chips and ice cream and pizza ok i am done now


Posted by: david

Quote:
Originally posted by Sapphire

Meal 3
spinach and mushroom egg white omelet
OMG!!! Sooooo delicious! One of my favs! Too bad melted cheese was sucha sin in our meal plans!!


Posted by: Sapphire

Quote:
Originally posted by J'Bo
I actually hate chocolate

But burgers and fries and chips and ice cream and pizza ok i am done now
Oh man!! I am so wanting a slice of hot pizza NOW!!


Posted by: Sapphire

Quote:
Originally posted by david
OMG!!! Sooooo delicious! One of my favs! Too bad melted cheese was sucha sin in our meal plans!!
Yeah I hear ya... BUT it was darn good EVEN without the cheese!!



Posted by: naturaltan

Quote:
Originally posted by Sapphire
Oh man!! I am so wanting a slice of hot pizza NOW!!
let me eat that for you ...
the ole metabolism hasn't slowed down yet, so maybe every couple weeks, I have a pizza.

When I start seeing the love handles form, that will be the indicator to lose the pizza and beer.

You on the other hand look as though you're in the same boat ... no need to watch that bod. :giggle:


Posted by: Sapphire

Quote:
Originally posted by naturaltan
let me eat that for you ...
the ole metabolism hasn't slowed down yet, so maybe every couple weeks, I have a pizza.

When I start seeing the love handles form, that will be the indicator to lose the pizza and beer.

You on the other hand look as though you're in the same boat ... no need to watch that bod. :giggle:
NO!! I want a six pack now! I can't eat pizza.... so you eat a slice for me... and tell me how good it was!!



Posted by: J'Bo

you can cheat once every couple of weeks Sapph


Posted by: Sapphire

I know I can ... once in a while.


Posted by: Sapphire

Meal 1
protein shake
glutamine
bcaas
3 date rolls
coffee

Meal 2
NONE

I AM SICK AND SLEPT FROM 10 AM UNTIL 1 PM

Meal 3
egg whites and chicken
4 dates with A/B

I am gonna attempt a gym visit.. but I feel YUCKY so we'll see what I can do.... gonna attempt LEGS since I missed last night's WO because I am sick.

I went to gym and did a half assed leg WO
Leg presses
extensions
lying leg curls
abductors
AND
ABS
rope crunches 4 sets x 20 reps at 100 pounds
hanging leg raises 4 sets of 15

I felt terrible and had to LEAVE!! But at least I did something...

Meal 4 (post WO)
cottage cheese
Bcaas
glutamine

Meal 5
chicken and broccoli



Posted by: Sapphire

I am sick. I slept until 1 pm

Meal 1
4 date rolls
cottage cheese
chicken

Meal 2
chicken

(forcing food in, can't really eat)


Posted by: atherjen

Ohhh I hope you get feeling better soon hun! Hang in there!


Posted by: Sapphire

Thanks Atherjen! I DO feel better today... I even made it to the gym and did a light WO. Thanks Hun!


Posted by: atherjen

good girl! just dont push yourself too hard until your 110% better!


Posted by: david

Sorry to hear that you haven't been feeling good, Cyndi!
Glad to hear that your better and back in the gym!


Posted by: Sapphire

Thanks Atherjen and David

I am still a sickie.. I think it may be the FLU!!! BUT I went to the gym again today and did legs... not too bad actually after I took some medicine. It's snowing again here. BLAH!!!



Posted by: Sapphire

Glutamine

Meal 1
protein shake
2 date rolls

Meal 2
can of tuna
3 rice cakes

Meal 3
salad with turkey breast topped with balsamic vinegar and feta cheese

Meal 4
grilled chicken strips


Meal 5
chicken and egg whites


Posted by: atherjen

what are date rolls?

and what are you doing going to them gym when your sick with the flu!!! you need rest to recover girl!!


Posted by: J'Bo

yah sicky go home and rest
and snuggle with your hun


Posted by: Sapphire

Quote:
Originally posted by atherjen
what are date rolls?

and what are you doing going to them gym when your sick with the flu!!! you need rest to recover girl!!
MMMM date rolls are dates smushed up and rolled in coconut... my comfort food.

I know I know I should be resting... and I will.



Posted by: Sapphire

Quote:
Originally posted by J'Bo
yah sicky go home and rest
and snuggle with your hun
My hun is studying right now for his final tommorow night, BUT he has been snuggling with me.


Posted by: J'Bo

there is nothing better than snuggling


Posted by: Sapphire

Quote:
Originally posted by J'Bo
there is nothing better than snuggling
You got THAT right!!!! Snuggled up under the covers with my baby.... no place I'd rather be.



Posted by: J'Bo

me neither well not with your man


Posted by: Sapphire

Better not! I am very possesive!


Posted by: J'Bo

I got my own goods thanks love


Posted by: Sapphire

BCAAs

Meal 1
protein shake with date rolls

Meal 2
can of tuna
3 rice cakes

Meal 3
salad with grilled chicken and a few small cubes of mozzerella cheese (I think)

Meal 4
protein shake

Meal 5
chicken and broccoli

No Workout today.. I had to babysit for my two nephews...




Posted by: Sapphire

Quote:
Originally posted by J'Bo
I got my own goods thanks love
I know you do Sweetie! I was just teasin'......


Posted by: Sapphire

1st day feeling better from the flu... no fever.. ahhhhhhhhhh

Meal 1
protein shake
with banana and date rolls

Meal 2
western omelet
coffee

Meal 3
salad with mixed raw veggies and turkey breast w/ BV and feta cheese on top

Meal 4 (pre workout)
protein shake
2 date rolls

Arggghh!! I couldn't get to gym, my car battery DIED!!!

Meal 5 (post WO)
grilled chicken with egg whites



Posted by: Sapphire

BCAAs

Meal 1
protein shake
with banana and date rolls
coffee

Meal 2
can of chunk chicken with mini rice cakes

Meal 3
salad with grilled chicken /w balsamic vinegar
mini rice cakes

Meal 4



Cardio! First time in 2 weeks....


Posted by: atherjen

Glad you're feeling much better hun!!

Im glad i dont depend on cars to get me to the gym nowadays, good ol legs get me there.. (Im poor kid these days. hah)


Posted by: J'Bo

Yah your feeling better for Xmas thats a good thing


Posted by: david

Hey Sapph!

I wanted to stop in and wish you the very best-happy holidays! Miss ya!


Posted by: Sapphire

Hi Atherjen, J'Bo and David!

Yeah it is good I am feeling alot better, still coughing a bit but that's OK. I am hoping to have a great Christmas this year. Hopefully the three of you have a very happy and HEALTHY holiday!!! Love Cyndi



Posted by: Sapphire

Glutamine

Meal 1
protein bar
coffee
turkey and egg whites

Meal 2
can of chunk chicken

Meal 3
cup of lentil soup with vegetables
grilled chicken breast


Posted by: atherjen

thanks hun! have a wonderful holidays yourself!

btw, I dont know how you could ever get a protein bar down first thing in the morning, I know i Coulndn't. hehe :P


Posted by: Sapphire

Quote:
Originally posted by atherjen
thanks hun! have a wonderful holidays yourself!

btw, I dont know how you could ever get a protein bar down first thing in the morning, I know i Coulndn't. hehe :P



The protein bar wasn't too bad... I was kinda desperate!! And it really was first thing in the morning, it was 6:15 am. BLAH!! Way too early.


Posted by: Sapphire

Glutamine

Meal 1
3 date rolls
spinach and mushroom egg white omelet
1 piece dry rye
coffee


Posted by: J'Bo

morning beautiful.
i miss chatting with you
once the holidays are over we need to have a good chat and get up to date on stuff
i hope your feeling better, cause being sick for the holidays SUCKS.


Posted by: Sapphire

Hi Sexy!!

I miss chatting with you too! I have been CRAZY busy with Christmas! I am sure you have also. I will drop you an email tommorow.


Posted by: J'Bo

I know i miss everyone here
I got my webcam though and trying to hook up my mic so we can chat
Have fun tonight and we will chat soon


Posted by: Sapphire

OK Christmas is over... I have been too busy to update my journal, but I am BACK.....

Meal 1
Protein shake with banana and dates
coffee


Meal 2
omelet with onions, tomatoes, peppers and spinach
1 piece dry rye toast

Meal 3

BAD SOOOO busy at work
grabbed a protein meal replacement bar
and some sunflower seeds

Meal 4
grilled chicken with salsa

CARDIO
30 minutes stair climber

handful of almonds after WO

Meal 5
egg whites and chicken sausage with spinach
edamame



Posted by: david

Good to see you back in th swing of things, Cyndi!

But I am here also to mention to anyone who comes in and lurks to know that you're such a beautiful woman in many ways than one and Chris is very lucky to have you in his life as any man would and should! The only thing close to you I can imagine is opening the front door in the country on a bright sunny day, seeing a field of gorgeous roses! And still, you're are far more prettier in every way than that field of flowers!

Keep up the good work honey! Your doing so well!!

David


Posted by: Sapphire

Thank you so much David.. .you are the sweetest! You made me smile. You always did!!




Posted by: Sapphire

Meal 1
2 date rolls
turkey/egg whites
coffee

Meal 2
protein bar

Meal 3
salad with turkey breast and vinegar with a little avocado
2 pieces hershey minatures

Meal 4
cottage cheese

Workout
Chest/shoulders/tris/abs

-bench press...3 x 8-10
-incline dumbell press...3 x 8-10
-cable cross over...2 x 10-12
-cable upright row...2 x 8-10
-side dumbell raise...2 x 10-12
-pushdown...3 x 8-10
-bench dips...2 x max reps
-abs

Post WO
4 date rolls
glutamine
BCAAs

Meal 5


Posted by: J'Bo

morning love


Posted by: Sapphire

Meal 1
2 date rolls
spinach and mushroom egg white omelet
coffee

Meal 2
protein bar ( I know I should not eat them... )


Posted by: katie64

Hey Cyndi, hope you had a nice New Years'


Posted by: Sapphire

Meal 1
protein shake
date rolls

Meal 2
egg white omelet with peppers. tomatoes, onions and a little feta cheese
coffee

Meal 3
grilled chicken
mixed salad
mini rice cakes


Meal 4
chicken and cottage cheese
glutamine pre cardio

WO
Cardio 30 minutes stair climber

abs
rope crunches 4x20 x120
weighted incline situps 4x25 with 10 lb weight on chest
hanging leg raises 4x15

Meal 5
grilled chicken with spinach





Posted by: Sapphire

Quote:
Originally posted by katie64
Hey Cyndi, hope you had a nice New Years'
Hi Katie!!

I did have a great New year's! Thanks! How was yours?


Posted by: katie64

Quote:
Originally posted by Sapphire
Hi Katie!!

I did have a great New year's! Thanks! How was yours?
It was good, hopefully the start a great year............glad yours was great


Posted by: Sapphire

Quote:
Originally posted by katie64
It was good, hopefully the start a great year............glad yours was great
Yup I hear ya... hopefully we BOTH have a great year!



Posted by: david

Quote:
Originally posted by Sapphire
Meal 1
protein shake
date rolls

Meal 2
egg white omelet with peppers. tomatoes, onions and a little feta cheese
coffee

Meal 3
grilled chicken
mixed salad
mini rice cakes


Meal 4
chicken and cottage cheese
glutamine pre cardio

WO
Cardio 30 minutes stair climber

abs
rope crunches 4x20 x120
weighted incline situps 4x25 with 10 lb weight on chest
hanging leg raises 4x15
Wow!!!

I bet your abs feel nice and hard after that workout!!!

BTW, Happy New Year's, Cyndi!!!

How do you like the Feta- cheese in the omelet? That's not the same as Bleu Cheese, is it? I hate bleu cheese once and didn't like it but I've never had the feta cheese..


Posted by: Sapphire

Quote:
Originally posted by david
Wow!!!

I bet your abs feel nice and hard after that workout!!!

BTW, Happy New Year's, Cyndi!!!

How do you like the Feta- cheese in the omelet? That's not the same as Bleu Cheese, is it? I hate bleu cheese once and didn't like it but I've never had the feta cheese..
Happy New Year to you too David!

I am trying to get a six pack, Ugghhh. I have been hitting the abs with weights 3 times a week.

NO feta cheese is NOT like Bleu Cheese, I hate Bleu cheese. Feta is GOOOOOODDDD!!!



Posted by: Sapphire

Meal 1
Glutamine
protein shake
4 date rolls

GYM
Back and Biceps and abs
Cabel Bicep curls 40x12, 45x12,45x12,45x12
Hammer curls 15x10,15x10,15x10,15x10

Underhand close grip pulldowns 80x13,90x9,100x6,110x6
WG pulldowns with neutral grip 70x12,80x10,80x10,90x6
hyperextensions 4 sets x 12 reps with trainer pushing on back
close grip cable rows 70x10,70x10,80x6,80x7

Ball crunches with rope 45x15,45x20,45x20,45x20
Pelvic tilts (these are HARD) 4 setsx8 reps
decline situps with 25 lb weight on chest 4 sets x 25 reps


Meal 2
glutamine
cottage cheese
2 date rolls
crispy minis

Meal 3
almonds
chicken breast with fresh salsa

Meal 4
homemade guacomole
grilled chicken (again)





Posted by: david

Quote:
Originally posted by Sapphire
Happy New Year to you too David!

I am trying to get a six pack, Ugghhh. I have been hitting the abs with weights 3 times a week.

And that I know you will achieve!! Promise to show me when you get to that point??

NO feta cheese is NOT like Bleu Cheese, I hate Bleu cheese. Feta is GOOOOOODDDD!!!
Wow, another thing we have in common!!! to Bleu Cheese! Especially on a hamburger even though I don't eat those anymore!!!


Have a great weekend!!


Posted by: Sapphire

Glutamine

Meal 1
protein shake
3 date rolls

Meal 2
chunk chicken breast
crispy minis (rice cakes)

Meal 3
grilled chicken
mixed veggies with a little feta cheese
crispy minis


Yesterday
Spinning 60 minutes

LEGS!! Hard workout!

I am sooo sore today, my biceps, lower back, hams, tush... Oy Vey!


Posted by: Sapphire

I AM STARVING TODAY!!
I cannot eat enough today...

Meal 1
4 date rolls
turkey and egg whites
coffee
glutamine

Meal 2
protein bar, Mesotech (too good to be good for me)
crispy minis (rice cakes)

Meal 3
grilled chicken
mixed raw veggies
sunflower seeds

Meal 4
grilled chicken strips with salsa
MORE crispy minis!! I am soo hungry today

WO
Chest Shoulders Tris and abs

DB presses 3x25x10
Incline DB flyes 3x25X9
cable crossovers 3x30x10

Upright cable rows
3x50x12
Front raises
3x15x12

Tricep pressdowns 3x40x12
dips to failure 2 sets

weighted rope crunches
90x30,95x25,100x20,110x18,120x15
Hanging leg raises
4x15


Glutamine

Meal 5
chicken and spinach

pistachios while watching Blade



Posted by: Sapphire

Meal 1
3 date rolls
turkey and egg whites
coffee

Meal 2
can of chunk chicken
sunflower seeds


Meal 3
grilled chicken with veggies
mashed yams


LEGS today!!

-seated leg curl...2 x 8-10
-feet high leg press...3 x 10-12
-lying leg curl...2 x 8-10
-plie squat...3 x 12-15
-stiff deadlift...2 x 10-12
-leg extension...3 x 8-10
-butt blaster...2 x 15-20
-seated calf...3 x 15-20

GP is changing my workout next week! I am very excited!

Shoulders are sore today....

I am actually seeing striations in my chest when I flex... have to look hard, but they are there, under the boobs!!


JUST got my period, explains my carb cravings yesterday!!!


Posted by: atherjen

Quote:
Originally posted by Sapphire

I am actually seeing striations in my chest when I flex... have to look hard, but they are there, under the boobs!!
awesome hun!!! your doing great!


Posted by: J'Bo

mmmm pistachios
any plans for this weekend?


Posted by: Sapphire

Quote:
Originally posted by atherjen
awesome hun!!! your doing great!
Thanks! I actually was pretty excited myself!!


Posted by: Sapphire

Quote:
Originally posted by J'Bo
mmmm pistachios
any plans for this weekend?
I love pistachios!!

Yup... Saturday Chris and I are going to see Phantom of the Opera on Broadway. First we are going to dinner at Sardi's, which is a pretty famous restaraunt in NYC. I am very excited, he has never been to a broadway play before.....
Oh yeah and Friday I am taking off from work and going for a spa day, massage facial, manicure, pedicure...etc. It was a present from my Mom.

Friday is your bday right???


Posted by: J'Bo

Sounds like a great weekend
Sunday is my bday but we are celebrating all weekend
Friday dinner with friends, Saturday cabin at the lake, Sunday dinner with family


Posted by: Sapphire

Oh man!! Saturday is gonna ROCK!!! Don't do anything I wouldn't do!! Which is basically NOTHING!!!


Posted by: J'Bo

believe me i will do it all


Posted by: Sapphire

Quote:
Originally posted by J'Bo
believe me i will do it all
I believe you Babe!! Give me ALL the details on Monday!!!!!



Posted by: Sapphire

VERY LOW CARBS TODAY

GP is changing my workouts starting next week. It's a customized version of his published workout. I am very excited and I am going to work extremely hard!!!

Meal 1
protein bar
western omelet
coffee

Meal 2
pistastios
1/2 can chunk chicken

Meal 3
avocado with tomatoes and onions( guacamole without the lime and cilantro)
grilled chicken breast

MORE pistastios
green apple
popcorn






Posted by: atherjen

Im exicted about it for you hun, best of luck with it!

I still dont know how you can eat those protein bars in your first meal.. lol


Posted by: Sapphire

Quote:
Originally posted by atherjen
Im exicted about it for you hun, best of luck with it!

I still dont know how you can eat those protein bars in your first meal.. lol

Thanks!! I will keep you updated!

It's called being D E S P E R A T E, I was starving and at 7-11, not too much to choose from!!


Posted by: katie64

Love your journal Cyndi, lots of good info Have fun at the spa, what a treat and have a great weekend

Good luck with your new routine, can't wait to see what you post


Posted by: Sapphire

Friday was a good day, went to the spa all day, relaxed and hung out with Sweetheart.

I did OK with my diet, they served me something at the spa, it tasted good but probably wasn't good for me... Oh well, I'll call yesterday a cheat day.

Now.. for today....

Meal 1
glutamine
protein shake
Clif bar (43 grams of carbs, 20 sugar)

Meal 2 (pre Workout)
almond butter on whole wheat toast
coffee

WO

Back and Biceps and abs

WG pullup machine (assisted) 4 setsx10 reps
CG seated rows 70x8,70x8,80x6,80x5
one arm cable row 25x12, 35x10, 50x6,60x6
Back extensions 80x8,90x8,100x8,110x8

bicep cable curls 45x12,50x11,50x8,50x7
preacher curls 30x12,30x12,40x6,40x6
alternate hammer curls 15x12,15x12,15x10,15x10

rope crunches 95x20,110x2,120x15,130x15
hanging knee raises (grip gave out before abs) 4 setsx12 reps
decline situp with 10 lb weight on chest
4 setsx30 reps

Meal 3 (post workout)
glutamine
chicken and salsa
cripsy minis






Posted by: Sapphire

Glutamine

Meal 1
2 date rolls
chicken breast (only protein I had)

WO Cardio spinning 60 minutes

Meal 2
2 piece of whole wheat toast with almond butter
coffee

Meal 3 (skipped)


Gym
did abs and stability ball training (FUN!!!)

Meal 4
chicken breast
crispy minis

Meal 5
sushi spicy tuna rolls
salad

postponed legs til tommorow!!!


Posted by: atherjen

skipped meal 3?? tisk tisk ! and wheres the protein in meal 2?

what does the stability training consist of.. is it a class of some sort?


Posted by: Sapphire

Quote:
Originally posted by atherjen
skipped meal 3?? tisk tisk ! and wheres the protein in meal 2?

what does the stability training consist of.. is it a class of some sort?
Yeah .. I know I was bad... I fell asleep asleep after spinning and didn't get to eat! I was a very bad girl yesterday skimping on protein too.... weekend are tough for me, I am always running around.

I worked out with a stability ball for an hour with my trainer/friend. Mostly strength work, pushups, swiss ball rope crunches. We also did some plyometrics work on very high steps, explosive jumping and stuff. Very fun AND quite a good cardio workout!!

I am gonna do Legs today.... and eat plenty of protein!!

Thanks for keeping an eye on me, I need it!!!


Posted by: Sapphire

Glutamine

Meal 1
turkey and egg whites
coffee

Meal 1 1/2
protein bar

Meal 2
rice cakes
fat free cottage cheese

Meal 3
grilled chicken
avocado with tomatoes and onions

Meal 4 (pre WO)
soy crisps
protein shake

Leg WO
leg extension...3 x 8-10
-smith machine or hack squat (if you are unsure of these do regular
squats)...3 x 10-12
-single leg press...2 x 12-15
-seated leg curl...3 x 8-10
-stiff deadlift...3 x 10-12
-abduction...3 x 20-25
-standing calf raise...2 x 8-10
-seated raise...2 x 15-20

Meal 5 (post WO)



Posted by: atherjen

your welcome hun! the stab ball workout sounds fun! good for a lil change up eh! I used to love doing plyometrics once a week for a good carido session. really kicks ya in the butt!

nice leg workout today!
whats meal 1 1/2 mean? lol
mind if I make a slight suggestion.. ? perhaps change the carb sources of rice cakes and soy crisps to something a bit "cleaner" and not so processed?


Posted by: aggies1ut

I think she meant that meal 1 consisted of half a protein bar.


Posted by: atherjen

hehe duh me! :P


Posted by: Sapphire

Quote:
Originally posted by atherjen
your welcome hun! the stab ball workout sounds fun! good for a lil change up eh! I used to love doing plyometrics once a week for a good carido session. really kicks ya in the butt!

nice leg workout today!
whats meal 1 1/2 mean? lol
mind if I make a slight suggestion.. ? perhaps change the carb sources of rice cakes and soy crisps to something a bit "cleaner" and not so processed?
Oh man! My quads were sore from the plyometric step ups! I loved it though! More like playing than work.

Yeah my leg wo was goooood! I haven't updated it yet with the weight and reps... I did pretty good though.

I NEVER MIND SUGGESTIONS!! I know I should be eating oatmeal, BUT I HATE IT!! Any other clean carbs you can suggest???


Posted by: Sapphire

carbing it up today....

Meal 1
Clif bar
turkey and egg white on toasted dry rye bread
coffee

Meal 2
cottage cheese (fat free) on rice cakes

Meal 3
avocado with tomatoes and onions
grilled chicken
rice cakes


Meal 4
glutamine
chicken breast

GP didn't get me my WO today...

Cardio 30 minutes stair climber

Meal 5
chicken sausage and spinach




Posted by: atherjen

Quote:
Originally posted by Sapphire
Oh man! My quads were sore from the plyometric step ups! I loved it though! More like playing than work.

Yeah my leg wo was goooood! I haven't updated it yet with the weight and reps... I did pretty good though.

I NEVER MIND SUGGESTIONS!! I know I should be eating oatmeal, BUT I HATE IT!! Any other clean carbs you can suggest???
keep up the intense training hun!

as for cleaner carbs.. hmm I think your crazy to not like oats.. its my comfort food.. weird I crave it. lol how do you prepare it and what do you add?
do you like sweet potatoes? brown rice? Fiber 1 cereal? beans/legumes?


Posted by: Sapphire

I do like sweet potatoes, brown rice, beans and legumes. I can eat those! I am just SICK of oatmeal!!!! BLAH!! Eating too much of it for too long!!! I will try to eat more of the cleaner carbs.

Thank you for the suggestions!! I NEVER mind you giving me advice about ANYTHING!!! Including training!!!!! As a matter of fact I would LOVE it!!


Posted by: Sapphire

Meal 1
coffee
lean body protein bar (I Know... but again I was starving and RUSHING to get to work, I overslept again)

Meal 2
egg white omelet with mushrooms and spinach
1 piece dry rye toast

Meal 3
turkey breast with raw veggies and a little feta cheese on top

Meal 4 (pre workout)
grilled chicken strips

Meal 5 (post workout)
glutamine
tuna rolls (sushi)
salad

New Workout schedule from GoPro

"Slight change in bodypart split and also the beginning of a modified power, rep range, shock workout for you! Be excited!!"


CHEST/BACK/ABS on Tuesdays
LEGS on Wednesdays
SHOULDERS/BIS/TRIS/ABS on Saturdays
LEGS on Sundays

Cardio- Sunday (spinning 60 minutes), Monday and Thursday (stair master 30 minutes)

Legs Workout

-Squats...3 x 8-10
-Leg Press...3 x 8-10
-Leg Extension...2 x 8-10
-Lying Leg Curl...3 x 8-10
-Stiff Deadlift...3 x 8-10
-Butt Blaster...2 x 15-20
-Standing Calf...4 x 8-10


Posted by: atherjen

new training split looks different. altho I dont know if I would like doing chest/back the same day.. hmm

and someone needs to set their alarm!
hope your having a good day hun


Posted by: J'Bo

i do back with chest too cause those are the areas i dont need to work as hard its fun


Posted by: atherjen

I wish I didnt need to work back as hard.. arghh


Posted by: Sapphire

Quote:
Originally posted by atherjen
new training split looks different. altho I dont know if I would like doing chest/back the same day.. hmm

and someone needs to set their alarm!
hope your having a good day hun
I think I will like doing back with chest... I didn't like doing chest with shoulders, not sure why. I never question GoPro, I just do what he tells me to do .
I will let you know though.....


I DID set my alarm! I keep falling back to sleep, I think it's cause my sweetie is always still in bed, makes it hard to get up.

My day is pretty good, BUT it is freezing here and supposed to snow tonight.


How r u doing muscles???


Posted by: Sapphire

Quote:
Originally posted by J'Bo
i do back with chest too cause those are the areas i dont need to work as hard its fun
My back is strong BUT my chest needs work!! I still think I will like this split. How R U J'Bo????


Posted by: J'Bo

i like your split

i am doing great. things are rolling around really well for me this year so far. my business idea is taking off and it shouldnt be long before i unveil my product to everyone here i cant wait i think your all going to love it


Posted by: Sapphire

I can't wait to hear about it!! Can you PM me with some details? I can keep the secret!!


Posted by: J'Bo

i might be able to just do that.


Posted by: Sapphire

Glutamine

Meal 1
protein shake
clif bar
coffee

Meal 2
cottage cheese

Meal 3
turkey breast with mixed veggies /crumbled feta cheese on top

Meal 4
soy chips
chicken breast

glutamine
Cardio 30 minutes stair climber

Meal 5
chicken sausage
spinach


skipping chest and back today... too sore...
I strained my back yesterday (again) doing squats... .
I will do chest and back tommorow and abs too!!


I did abs yesterday too.
rope crunches 100x20,110x18,120x15,130x15
decline situps with 10 lb weight 4 sets X15
hanging leg raises 4 setsx15

Cardio too today.... 30 minutes stair climber

I hate that I can't update my posts the next day.. I wanted to update my leg wo info.


Posted by: greekblondechic

hey sapphire! doin good honey

just think of it this way..if u dont get out of bed and go work out.. u wont look as sexy as you do! you wanna look sexy for yourself first, but for your sweetie also


Posted by: Sapphire

Quote:
Originally posted by greekblondechic
hey sapphire! doin good honey

just think of it this way..if u dont get out of bed and go work out.. u wont look as sexy as you do! you wanna look sexy for yourself first, but for your sweetie also
Thanks GBC!!!

I definitely agree with you on that one, looking sexy for my sweetie is VERY important to me!!


Posted by: Sapphire

Meal 1
Clif bar
western omelet
coffee

Meal 2
Low carb protein bar oh well I LIKE them!!


Posted by: katie64

Quote:
Originally posted by Sapphire
skipping chest and back today... too sore...
I strained my back yesterday (again) doing squats... .
I will do chest and back tommorow and abs too!!
Hey honey, did you drop your w8 on the squats??? You do chest and back on the same day???? (just curious)

Sorry to hear you strained you back again

Hope you got some rest and your cold is better


Posted by: gopro

Just checking on my # 1 client! Hey sexy!!




Posted by: katie64

Quote:
Originally posted by gopro
Just checking on my # 1 client! Hey sexy!!
Hey GP, your #1 client is getting hurt because she's lifting too much on her squats, shouldn't she have a recoup time to heal her strain, just curious what you think on this????


Posted by: Sapphire

Quote:
Originally posted by gopro
Just checking on my # 1 client! Hey sexy!!

Hey back to the sexiest trainer in the world!!



Posted by: Sapphire

Quote:
Originally posted by katie64
Hey honey, did you drop your w8 on the squats??? You do chest and back on the same day???? (just curious)

Sorry to hear you strained you back again

Hope you got some rest and your cold is better
Actually no Katie I did not drop the w8 on my squats... dummy me INCREASED the weight! I will be careful in Sunday, if the w8 feel like it is too much I will drop it.

Yup.. chest and back same day... I just started this, GP changed my WO this week. I never question him... I trust him completely, I am always positive he knows what he is doing! I will let you know how I like it tommorow, Atherjen thought it was weird to do them together too.

I think it was a false alarm with the whole cold thing... I feel good today. We watched the Horse Whisperer and hit the hay early!

Have a good weekend Sweetie!



Posted by: gopro

Quote:
Originally posted by katie64
Hey GP, your #1 client is getting hurt because she's lifting too much on her squats, shouldn't she have a recoup time to heal her strain, just curious what you think on this????
In order to get to where we want to be sometimes we have to fight through pain. However, if this persists, becomes worse, or if Sapphy tells me it is starting to hurt too much I will have her stop squatting for a week or two. Another strategy I use is to put squats last in her routine...this means she will be more tired and cannot handle as much weight.


Posted by: Sapphire

Quote:
Originally posted by gopro
In order to get to where we want to be sometimes we have to fight through pain. However, if this persists, becomes worse, or if Sapphy tells me it is starting to hurt too much I will have her stop squatting for a week or two. Another strategy I use is to put squats last in her routine...this means she will be more tired and cannot handle as much weight.

I am a tough chick Coach!! I will tell you if I need a break from squats....

I can ALWAYS handle whatever you dish out!! I think....


Posted by: gopro

Quote:
Originally posted by Sapphire
I am a tough chick Coach!! I will tell you if I need a break from squats....

I can ALWAYS handle whatever you dish out!! I think....
I know hun, that is why I have not taken them out. And I know you would tell me if they became too much.

As far as those questioning chest/back combining, this happens to be very productive in certain cases. Since they are antagonistic bodyparts they work opposite of each other. When one stretches, the other one contracts. This makes it very natural for the body to work these together. Also, after an intense chest workout, training back actually contributes to chest recovery physiologically, and it would be the same the other way around. Additionally, you can even do a set for chest followed by one for back or an entire exercise for chest and then one for back and a synergistic recovery would take place.

As Sapphire can tell you, after every 8 weeks we work together I swtich up SOMETHING about the routine. One thing I always do is change the bodypart split...this keeps it interesting and also keeps the body guessing and unable to fully adapt, which equals progress.


Posted by: katie64

Quote:
Originally posted by gopro
In order to get to where we want to be sometimes we have to fight through pain. However, if this persists, becomes worse, or if Sapphy tells me it is starting to hurt too much I will have her stop squatting for a week or two. Another strategy I use is to put squats last in her routine...this means she will be more tired and cannot handle as much weight.
OK, I understand now and I love the name Sapphy, very cute


Posted by: katie64

Quote:
Originally posted by Sapphire
Actually no Katie I did not drop the w8 on my squats... dummy me INCREASED the weight! I will be careful in Sunday, if the w8 feel like it is too much I will drop it.

Yup.. chest and back same day... I just started this, GP changed my WO this week. I never question him... I trust him completely, I am always positive he knows what he is doing! I will let you know how I like it tommorow, Atherjen thought it was weird to do them together too.

I think it was a false alarm with the whole cold thing... I feel good today. We watched the Horse Whisperer and hit the hay early!

Have a good weekend Sweetie!
Well, you know your body best, glad you take such good care of it

Have a good weekend too


Posted by: gopro

Quote:
Originally posted by katie64
OK, I understand now and I love the name Sapphy, very cute
Yeah, she's my little Sapphy.


Posted by: Sapphire

Quote:
Originally posted by gopro
Yeah, she's my little Sapphy.
And GP is my little Coachie Poo... aren't we adorable??



Posted by: Sapphire

BAD eating day...

Meal 1
cliff bar

Meal 2
scrambled eggs
cliff bar

Meal 3
Protein bar

Meal 4
grilled chicken w/ salsa

Meal 5
pot roast
broccoli



Cardio 1 hour spinning
WO Shoulders,bis, tris, abs

I am gonna crack down on my diet ... I have to bring food with me when I am running around.


Gotta run again.....



Posted by: J'Bo

what flavor cliff bar do you like Sapph?
i love the peanut butter ones


Posted by: Sapphire

Quote:
Originally posted by J'Bo
what flavor cliff bar do you like Sapph?
i love the peanut butter ones
HeeHee The peanut butter ones are my favorite.. I ate two of those today!! Dont tell GP!!!



Posted by: J'Bo

oh i saw that you did
that reminds me i should pick some up for my trip


Posted by: Sapphire

hehehe... yeah I know I SHOULDN'T eat them, but they are so good ! I am gonna be sooo good this week starting tommorow with my diet.
Where are you going?? Anyplace fun with your honey??


Posted by: Sapphire

Meal 1
2 cliff bars

Meal 2
cottage cheese and flatbreads

Meal 3
almond butter on homemade bread

Meal 4
cottage cheese
soy chips



I KNOW ANOTHER POOR DIET DAY!! I will get into gear starting tommorow....
WO LEGS!!!


Posted by: david

Hi Cyndi!!!


Posted by: atherjen

Quote:
Originally posted by Sapphire

I KNOW ANOTHER POOR DIET DAY!! I will get into gear starting tommorow....
WO LEGS!!!
Ill be watching! hehe


Posted by: J'Bo

Sapph...i am heading to Costa Rica with my family...gonna lay in the sun and do some exploring


Posted by: Sapphire

Meal 1
egg whites and turkey sausage

Meal 2
Cliff bar

Let's not discuss diet today....


WO
Chest and Back


Dinner
grilled chicken and guacomole

Diet starting tommorow! I swear!!


Posted by: J'Bo

Sapph you better get your ass in gear girl and put those cliff bars down


Posted by: atherjen

Jen's right.. no more bars hun! Ill be watching!!

MMM i tried guacamole for the first time when my sis was home over xmas. homemade texan style. yumm


Posted by: J'Bo

guac is ok sapph....pst i make the best guac in Canada
but those protein bars got to go.
you need to prepare your meals ahead of time love.
make some rice and carbs at the begining of the week.
cook plain chicken and then its ready to go.
you can add flavorings after you cook them to switch up your food a bit. preparing your meals is half of the battle hun and so get your booty together


Posted by: Sapphire

Oh OK! I will not eat Cliff bars.. they are so good though.

I will work on the meal preparations in advance. That is a good idea.

Thanks for the guidance and reprimands... apparently I need it.


Posted by: atherjen

hun you will be thankful that you dropped the bars and started preparing better food choices... only positive things to come from it!
Hope you have a great day!


Posted by: Sapphire

I know you are right! I am gonna be good.... I think...


Posted by: Sapphire

Meal 1
turkey and egg whites
coffee
handful of almonds

Meal 2
1/2 can of chunk chicken
2 clementines

Meal 3
salad with grilled chicken, avocados
yam

Meal 4
other 1/2 can of chunk chicken (pre WO)
handful of almonds

WO

-LEG PRESS...3 X 8-10
-LEG EXTENSION...3 X 10-12
-Squats... (replaced step ups)
-LYING LEG CURL...2 X 8-10
-SEATED LEG CURL...2 X 10-12
-STIFF DEADS...2 X 12-15
-BUTT BLASTER...2 X 15-20
-ABDUCTION...2 X 25-30
-STANDING CALF...1 X 6-8, 2 X 8-12, 1 X 15-20

Meal 5 (post WO)
glutamine
2 date rolls

chicken and spinach




Posted by: atherjen

Nice workout hun! do you do squats?
and nice new av!!


Posted by: Sapphire

OF COURSE I do squats!! GoPro is my trainer, he mixs it all up!!! I do legs twice a week, Sunday and Wednesday.
I did squats SUnday. I need to work on them , I need MUSCLE!!! They will not grow the way I want them to...... BUT I won't give up!

I am eating better today!


Posted by: naturaltan

* gulp * ... the new av is killer!


Posted by: Sapphire

Quote:
Originally posted by naturaltan
* gulp * ... the new av is killer!
Thanks NT....


Posted by: atherjen

Quote:
Originally posted by Sapphire
OF COURSE I do squats!! GoPro is my trainer, he mixs it all up!!! I do legs twice a week, Sunday and Wednesday.
I did squats SUnday. I need to work on them , I need MUSCLE!!! They will not grow the way I want them to...... BUT I won't give up!

I am eating better today!
awesome hun! gotta love the squats! time and hard work will pay off. my legs are my weak spot too.. thats what we get for being woman.


Posted by: naturaltan

Quote:
Originally posted by Sapphire
Thanks NT....
I only speak the truth.


Posted by: Sapphire

Quote:
Originally posted by atherjen
awesome hun! gotta love the squats! time and hard work will pay off. my legs are my weak spot too.. thats what we get for being woman.
Man I hope so!! I feel like I work my legs so hard for such little results!!! BUT I am not giving up!!! EVER!!


Posted by: Sapphire

Quote:
Originally posted by naturaltan
I only speak the truth.
Thanks again NT!! You are verysweet.


Posted by: J'Bo

nice booty babe
good to see that your eating better today


Posted by: Sapphire

Quote:
Originally posted by J'Bo
nice booty babe :eyebrows:
good to see that your eating better today
I am trying to follow your advice. I actually brought in brown rice to eat from home!!! AND NO cliff bars!!!

Keep an eye on me... I need it!


Posted by: Sapphire

I actually work up so hungry last night, I got up and ate a handful of almonds.

I am very sore today, my chest, my back, my tush, my legs... THANKFULLY only cardio today.. stepper 30 minutes


Meal 1
Glutamine
3 date rolls
western omelet... with the yolks

Meal 2
1/2 can chunk chicken
brown organic rice (approx 1/2 cup)

Still so hungry.. I ate my brown rice I was gonna eat at meal 3 at 11:00 am instead. I feel better.

Meal 3
mixed green salad with grilled chicken
small avocado

Meal 4
protein shake (always with water)
glutamine

Cardio 30 minutes

Meal 5
sushi
red wine....



Posted by: J'Bo

you were hungry last night because your calories dropped from cheating the past few days...your metabolism is reving up and your burning fat...try to down a shake in the middle of the night if your hungry...good thing to do if your trying to gain muscle.
i will talk to you when i get back from my vacation hun. atherjen will keep an eye on you for me
kisses to you


Posted by: atherjen

Quote:
Originally posted by J'Bo
you were hungry last night because your calories dropped from cheating the past few days...your metabolism is reving up and your burning fat...try to down a shake in the middle of the night if your hungry...good thing to do if your trying to gain muscle.
i will talk to you when i get back from my vacation hun. atherjen will keep an eye on you for me
kisses to you
we're gonna miss ya Jen.
shes right, the hunger is most likely a good sign. if you can control it. perhaps in your last meal load up on some fiberous veggies and get some healthy fats in there with the protein to prolong digestion and hopfully sustain you longer throughout the nite. the shake is also a good idea as Jen mentioned and take some fishy caps with it


Posted by: Sapphire

Ok Atherjen! I will try what you recommend. I was really starving, woke me up!! Weird. I was really hungry this am too, but I feel good now. Mmmm I am having sushi tonight with my love and my sister and brother-in-law. I am hoping for some Good cardio when we get home!


Posted by: J'Bo

sushi and cardio nothing could be better opps inside joke hey Sapph


Posted by: Sapphire

Quote:
Originally posted by J'Bo
sushi and cardio nothing could be better opps inside joke hey Sapph



Yup WAY inside joke!!!!!


Posted by: Sapphire

Glutamine

Meal 1
3 date rolls
coffee
spinach and mushroom egg white omelet

Meal 2
chunk chicken
brown rice (1/2 cup)

Meal 3
grilled chicken
salad w/balsamic vinegar


Meal 4
scrambled egg whites with salsa

Meal 5
grilled chicken with spinach




REST DAY.. no weights or cardio!! Taking a nap after work


Posted by: naturaltan

how did the sushi and cardio work out for you?


Posted by: Sapphire

Quote:
Originally posted by naturaltan
how did the sushi and cardio work out for you?
Quite good... especially the cardio. I slept like a baby....



Posted by: Sapphire

Glutamine

Meal 1
4 date rolls
scrambled egg whites

Meal 2
2 whole wheat english muffins with almond butter and 1 banana
coffee

Meal 3
Myoplex protein bar ( MY CHEAT BAR)

Meal 4
grilled chicken


Meal 5


WO
Chest and Back


Posted by: atherjen

Quote:
Originally posted by Sapphire
Glutamine

Meal 1
4 date rolls
scrambled egg whites

Meal 2
2 whole wheat english muffins with almond butter and 1 banana
coffee

Meal 3
Myoplex protein bar ( MY CHEAT BAR)

Meal 4
grilled chicken


Meal 5


WO
Chest and Back

2 engl muffins hun?

what flav myoplex bar was it? the only ones I ever tried were the carb sense ones.. they were o.k. heck I love Trioplex bars


Posted by: Jill

Date rolls sound so yummy! Do you know where I could buy them living in Canada?


Posted by: Sapphire