Cyndi's Diet/WO Log [Forum Archive]

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Cyndi's Diet/WO Log

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Posted by: naturaltan

Quote:

Originally posted by Sapphire
Good morning handsome, charming Gentlemen!! (Gary and NT)

handsome and charming ...

... giggle

Posted by: Sapphire

Meal 1
oatmeal w/ rf nat PB

Meal 2
cottage cheese
soy chips

Meal 3
glutamine
chunk chicken w/ brown rice

Meal 4

Rest Day!! Getting prepared for Rep Range week! My chest and legs and BUTT are killing me. Actually my shoulders and back are still sore as well from Power week.

Posted by: Sapphire

Meal 1
handful of almonds
glutamine
turkey and egg whites on whole wheat bread
coffee

Meal 2
ff cottage cheese
too much PB (RF)

Meal 3
steamed chicken/broccoli with brown rice

Meal 4 (pre WO)
protein shake
glutamine

Rep Range Week

DELTS/BIS/TRIS/ABS

-SEATED SIDE LATERAL...3 X 7-10
-MACHINE SHOULDER PRESS...2 X 11-15
-CABLE WG UPRIGHT ROW...2 X 16-20
-BARBELL CURL...2 X 7-10
-SEATED DUMBELL CURL...2 X 11-15
-CABLE CURL...1 X 16-20
-TRICEP PRESSDOWN...2 X 7-10
-REVERSE GRIP PRESSDOWN...2 X 11-15
-DUMBELL KICKBACK...2 X 16-20
-ABS

Great WO!!! OUCH is all I need to say!

Meal 5
chicken sausage
guacomole

1 dark chocolate kiss mmmm........

Posted by: Sapphire

Glutamine

Meal 1
oatmeal
coffee

Meal 2
low carb atkins whole wheat bread (1 slice)
with rf PB

Meal 3
4 rice cakes
steamed chicken/mixed veggies (no sauce OF COURSE!!)
brown rice

Ok I am starving today... not sure why, SO HUNGRY!!! All I want to do is eat eat eat

Meal 4 (pre WO)
protein shake
glutamine

LEGS!!!

-feet high leg press...3 x 7-10
-squats...3 x 11-15
-step ups...3 x 16-20
-stiff deadlift...3 x 7-10
-seated leg curl...2 x 11-15
-lying leg curl...2 x 16-20
-abduction...1 x 15-20, 1 x 20-25, 1 x 25-30
-standing calf...1 x 7-10, 2 x 11-15, 1 x 16-20

WO was good, I am gonna do calves and abs tommorow!

Meal 5
glutamine
grilled chicken w/ egg whites/ spinach

Posted by: J'Bo

someone found the chicken sausages

they are great arent they Sapphy?

nice butt btw. the bubble is coming

Posted by: naturaltan

giddie up!!

Posted by: atherjen

Things are looking super woman!!!

diet and training- GP is really killing you!!

I love gucamole!! or just avocados even

those sausages sound good too but Ive yet to find them!

LOVE the new avi

Posted by: Sapphire

Quote:

Originally posted by J'Bo
someone found the chicken sausages

they are great arent they Sapphy?

nice butt btw. the bubble is coming

YUMMY! I love those chicken sausages! Sooo good!!!

Nah... butt needs so much work it makes me

but thanks anyway!!

Posted by: Sapphire

Meal 1
glutamine
protein shake
oatmeal

Meal 2
3 rice cakes with LF cottage cheese

Meal 3
steamed chicken and broccoli w/ brown rice

Meal 4
protein shake

WO
Calves (from yesterday)
Abs

Meal 5

Posted by: Jill

Hope you have a super day sunshine!!

BTW, nice butt!!

What kinda soy chips do you eat?

Posted by: Sapphire

Quote:

Originally posted by Jill

Hope you have a super day sunshine!!

BTW, nice butt!!

What kinda soy chips do you eat?

Hi Jilly Bean!! Hope you are having a fabulous day too, it's actually sunny here and warm!! Yippee!!

LOL!! I actually do not remember the brand name of the soy chips I eat..... ah duh. They are good though!!

Thanks about my butt.. wanna go out with me? Whaddaya say???

Posted by: J'Bo

You got a great ASS and you have to know that silly

Posted by: Sapphire

No I actually dont like my butt... but I will SOMEDAY!

Posted by: Saturday Fever

You should post the amount of weight you're lifting each set. Then there'd be a good gauge for your progress for folk like me. And of course pics never hurt.

Posted by: greekblondechic

I like your butt!

These soy chips look like a good portable protein source..

Do they come in any sweet flavors, or only like potato chip type flavors? I could go for some chocolate ones

Oh and btw hope you're having a good day/night

Posted by: gwcaton

Good morning !

I think you have the most talked about butt on the internet ! And thats a good thing. Have a great day ! TGIF

Posted by: I'm Trying

Quote:

Originally posted by greekblondechic
I like your butt!

I agree

. Also always the best Avi's too!!

Posted by: Sapphire

Quote:

Originally posted by Saturday Fever
You should post the amount of weight you're lifting each set. Then there'd be a good gauge for your progress for folk like me. And of course pics never hurt.

Yeah I know I should post my weights, I had been doing that but got sorta lazy since I keep a log book.

OK just for you I will start posting my weights again starting tommorow's chest and back. Sound good SF??

Posted by: Sapphire

Quote:

Originally posted by greekblondechic
I like your butt!

These soy chips look like a good portable protein source..

Do they come in any sweet flavors, or only like potato chip type flavors? I could go for some chocolate ones

Oh and btw hope you're having a good day/night

Why THANK YOU Hottie! I like your butt too!!!!

Hmm... let me think I don't remember the soy chips coming in any sweet flavors, but I will check for you!

Thanks Hun, I am doing laundry right now, not TOO exciting!

Posted by: Sapphire

Quote:

Originally posted by gwcaton
Good morning !

I think you have the most talked about butt on the internet ! And thats a good thing. Have a great day ! TGIF

LOL!! You are funny Gary!! I hope you have a great weekend, do something FUN!!!! TGIF is RIGHT!!!!!!!!!!!!!!!!

Posted by: Sapphire

Quote:

Originally posted by I'm Trying
I agree

. Also always the best Avi's too!!

Why thank you Mr. I'm Trying.. ya know I am trying too!!!!!

Posted by: Sapphire

Weekend was great... I ate OK, worked out hard. Saturday was chest and back, Sunday was legs and abs.

Meal 1
glutamine
protein shake

Meal 2
cottage cheese on rice cakes

Meal 3
glutamine
chunk chicken mixed with brown rice
3 more rice cakes plain

Meal 4
protein shake

Meal 5

REST DAY!!

Posted by: atherjen

Good Monday beautiful!!!

glad you had a great weekend!!

did you get some nice weather finally?

Posted by: Saturday Fever

Quote:

OK just for you I will start posting my weights again starting tommorow's chest and back. Sound good SF??

Sapphire = Hot.

Posted by: gopro

Although I know everything that goes on with your program since I design your workouts, I still like to drop in here to make sure you are behaving yourself Sapphster.

And by the way, I bet you are the ONLY person on this planet that does not think you have a great ass!

Posted by: Jill

I agree with gopro and the '

' thing!! I could post pics of my booty but it might scare peeps away!!

Have a fantastic day beautiful!

Posted by: Sapphire

Quote:

Originally posted by gopro
Although I know everything that goes on with your program since I design your workouts, I still like to drop in here to make sure you are behaving yourself Sapphster.

And by the way, I bet you are the ONLY person on this planet that does not think you have a great ass!

GULP!!! Hi Coach!

I am trying to be good.

I think my butt is average at the VERY best... but thanks. I won't point out my flaws

I want MUSCLE, but you know THAT already.

Posted by: Sapphire

Glutamine

Meal 1
protein shake
coffee

Meal 2
glutamine
turkey/egg whites
brown rice
1 tbls Nat PB

Meal 3
chunk chicken w/ brown rice

Meal 4 (pre WO)
glutamine
protein shake

Meal 5 (post WO)
glutamine
chicken
guacamole
spinach

SHOCK WEEK:
DELTS/BIS/TRIS:

-SUPERSET: STANDING SIDE LATERAL/SEATED DUMBELL PRESS...2 X 8-10 EACH
-SUPERSET: CABLE FRONT RAISE (SHORT STRAIGHT BAR THROUGH LEGS)/CABLE UPRIGHT
ROW...2 X 8-10 EACH
-DROPSET: SEATED BENT LATERAL...1 X 10-12, DROP, MAX REPS
-SUPERSET: SIMULTANEOUS HAMMER CURL/CABLE CURL...2 X 8-10 EACH
-DROPSET: PREACHER CURL...2 X 8-10, DROP, 4-6 MORE
-SUPERSET: ROPE PRESSDOWN/OVERHEAD DUMBELL EXT...2 X 8-10 EACH
-SUPERSET: V BAR PRESSDOWN/BENCH DIPS...1 X 8-10/MAX
-DROPSET: DUMBELL KICKBACK...1 X 12-15, DROP, MAX REPS
-ABS

Posted by: J'Bo

Morning hot stuff.

So how is the living situation going?
You still a happy puppy

Looks like your body is really responding to some great coaching

Posted by: Sapphire

Morning Beauty!

Living situation is going well, Chris and I are hopefully buying a townhouse! I am excited but we haven't gone to contract yet, so you never know

I really hope it works out.

I am definitely seeing improvement but my legs are stubborn... not getting much bigger. GP is gonna work some of his magic in the next 2 months, hopefully that will get them growing.

How are you feeling? I think about you often.. and hope you are doing well!

Posted by: J'Bo

great to hear. looking for a house together must be alot of fun.

you dont need magic dodo head, you just need some more pushing

about me? dont ask. Sick, Sad and Starving

Posted by: M.J.H.

Damn, for some reason I have been missing this journal this whole time! Workouts are really really looking good Cyndi, damn. Diet is also solid, keep up the hard work.

How recent are your pictures in your gallery?

Posted by: M.J.H.

BTW, is that you in your avatar?

Posted by: Sapphire

Quote:

Originally posted by MonStar
BTW, is that you in your avatar?

Yes, that is me in my avatar. The pics in my gallery are all within the last year. My avatar is the newest pic.. I took it last week.

Thanks BTW about the WOs and diet. I am trying.....

Thanks for stopping in my journal too!

Posted by: M.J.H.

That's crazy that that's you in your avatar, I never thought it was you for some reason. Definitely looking good.

So you're following P-RR-S huh? How long have you been doing it for, and how do you like it?

Posted by: Sapphire

Ha.. yup that IS me.

and thanks. Is that YOU in your avatar?

I have been doing P/RR/S program for a couple of months now, I think I am on my 4th complete cycle, shock week this week. I have had GoPro as a trainer for over a year now. I dont want to gush but he is the BEST. I used to run like crazy and was skinny but with little muscle. I have gained muscle and definition and lost body fat. I don't do any cardio at all anymore except take long walks. I eat MORE than I ever did before too.

I would still like to gain more muscle... but don't we all?

I am planning on keeping GP as my trainer for the rest of my life ......

The thing that I like about his program is that each week you are surprising your muscles, they never know what is gonna hit them.

It's funny I weigh only 3 pounds less than when I started... but the physical change to my body is definitely significant. I mean I am NOT big at all, I am 5'6 120 pounds but I am stronger than LOTS of guys at the gym.

I think you get the idea, I LOVE GP and P/RR/S !!!!In my humble opinion.... he is a genius...... no to mention ADORABLE.

Posted by: atherjen

...........and you are doing SUPER Cyndi!!!

and Looking HOT as always!!

dang that was quite the workout yestarday!!!

sore today??

Posted by: Sapphire

Quote:

Originally posted by atherjen
...........and you are doing SUPER Cyndi!!!

and Looking HOT as always!!

dang that was quite the workout yestarday!!!

sore today??

Thanks Sweetie!

Yeah that WO was brutal, my shoulders and bis are sore... tris are OK though

I am sorta embarrassed to post some of the weight I was lifting yesterday... seated bent laterals are so hard for me!

Posted by: Sapphire

Meal 1
protein shake
coffee

Meal 2
eggwhites
brown rice

Meal 3
grilled chicken with peppers in a spinach wrap (dry)
smal green salad with vinegar

Meal 4
protein shake

Meal 5

Posted by: J'Bo

hey ms. pusher

looks like miss hotness is a strong one

Posted by: M.J.H.

Nice to see that you're getting such good results with P-RR-S. As long as it's working, stick with it, right?

Quote:

Ha.. yup that IS me. and thanks. Is that YOU in your avatar?

No, that's not me, that's some random guy who I liked his physique, lol.

Posted by: gwcaton

Posted by: Sapphire

Meal 1
protein shake
glutamine
coffee

Meal 2
oatmeal with nat PB

Meal 3
can of chunk turkey w/ brown rice

Meal 4
glutamine
chicken breast

Meal 5
mahi mahi
spinach

WO
None

Yesterday I was crazy busy getting ready for my trip, leaving Saturday, so I couldn't get to the gym.

Today I am signing contract on Townhouse and packing.

TOMMOROW I will do LEGS!!

Meal 5 yesterday was
chicken sausage
egg whites
spinach

Posted by: gwcaton

Townhouse !!!! Cool !

Posted by: gwcaton

Don't drink the water this weekend !!!! But do have fun !

Posted by: Sapphire

Quote:

Originally posted by gwcaton
Don't drink the water this weekend !!!! But do have fun !

LOL!! Don't worry it's not water I will be drinking. THANKS!

Posted by: Sapphire

Meal 1
glutamine
protein shake

Meal 2
RF Nat PB on low carb whole grain bread (1 slice)
coffee

Meal 3
RF nat PB mixed with oatmeal

Meal 4
grilled chicken on mixed green salad

Meal 5 (pre wo)
protein shake
glutamine

Meal 6 (post wo)
glutamine
chicken breast
garlic flat breads

Meal 7
chicken sausage with egg whites

LEGS

SUPERSET: LYING LEG CURL/LEG PRESS...2 X 8-10 EACH
-SUPERSET: SEATED LEG CURL/SQUATS...2 X 8-10 EACH
-DROPSET: LEG EXTENSIONS...2 X 8-10, DROP, 6-8
-SUPERSET: ABDUCTION/STIFF DEADLIFT...3 X 20-25/8-10
-DROPSET: BUTT BLAST...2 X 15-20, DROP, 8-10
-SUPERSET: STANDING CALF/SEATED CALF...2 X 10-12 EACH
-DROPSET: STANDING CALF...1 X 10-12, DROP, 8-10

OUCH!!!! Those dropsets are killers!!!

Posted by: gwcaton

Hi Gorgeous !
i hope you have the best of times in Mexico ! You deserve the break .

Posted by: Sapphire

Quote:

Originally posted by gwcaton

Hi Gorgeous !
i hope you have the best of times in Mexico ! You deserve the break .

Hi Hot stuff!! Thanks sooo much! I will post pics when I get home!

Posted by: J'Bo

have fun love.
wish i was joining you guys

Posted by: Sapphire

Thanks Jen! I will tell you all about it when we get home! Take care Sweetie, stay healthy!!

Posted by: Saturday Fever

Whoa. Big old avatar in the gallery is HOT.

Posted by: Sapphire

Hehehe good eye SF!!! You recognized the pic. Thanks!

Posted by: ncgirl21

Hey Girlie!! Have fun on your trip

Do you think the superset leg workouts give better results?

Posted by: Sapphire

Quote:

Originally posted by ncgirl21
Hey Girlie!! Have fun on your trip

Do you think the superset leg workouts give better results?

Hey there Sweetie!

I am actually doing GoPro's Power/RepRange/Shock program.. this is SHOCK week, full of super sets and drop sets. I HOPE they will give me good results!!!

Thanks for the well wishes!! I am excited about my trip.

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