doing it instead of saying it

**nikegurl** · 03-12-2003, 10:17 AM

gonna catch up my journal a bit and then be better on the logging.

SUNDAY - Chest and Biceps

CHEST
FLAT DB PRESS
9 x 35
7 x 40
5 x 45

still not as strong as I used to be on these but it's coming i guess

INCLINE BENCH (BB)
8 x 75
6 x 80
5 x 85

PEC DECK
7 x 90
7 x 90
6 x 90

BICEPS
EZ BAR CURLS
10 x 50
2 x 6 x 60 this was a first. not bad...

PREACHER MACHINE
2 x 6 x 70

HAMMER CURLS
8 x 25
7 x 25

MONDAY - off

**nikegurl** · 03-12-2003, 10:21 AM

TUESDAY - BACK and TRICEPS

RACK DEADLIFTS
3 x 6 x 155

SEATED ROW MACHINE
2 x 7 x 90
9 x 75

WG LAT PULLDOWN
10 x 80
8 x 90
6 x 100

TRICEPS
did a superset of 3 exercises w/no rest (triset?)

A) TRICEP EXTENSION MACHINE
B) OVERHEAD ROPE EXTENSION
C) PRESSDOWN

1st set: 10 x 50 + 7 x 30 + 10 x 60
2nd set: 8 x 60 + 5 x 30 + 8 x 80

Legs tonight. Will log today's meals soon

**nikegurl** · 03-13-2003, 10:14 AM

i made SUCH an ass of myself last night at the gym. but once i got over the embarassment i realized i should be happy i didn't really hurt myself.

it was leg day. i started off on a new hack machine that lots of people use facing in to the machine as well as with your back against the pad. you use a foot lever to rack/unrack the weight.

i finished set one and something happened when i racked the weight. i think i hit the foot pedal thing right but the weight wasn't in the groove. .....actually i don't really know what happened.

i just know it didn't rack properly and i went flying across the gym. i had forgotten to take off a bracelet i wear (don't wear it to the gym usually) and i scraped most of the skin off the inside of my wrist. it was bloody and stinging but nothing serious.

scared the crap out of me though. i landed with my head about 2 inches from the weight stack on the universal machine so i'm feeling lucky (and dumb)

FRONT SQUAT MACHINE
12 x 90
10 x 110
10 x 140

LEG PRESS
12 x 90
10 x 140
10 x 140

LEG EXTENSION
8 x 70
10 x 50

STIFF LEGGED DEADS
3 x 10 x 90

should have done 1 more hamstring exercise but i was kind of shaky and really felt ready to go....

**nikegurl** · 03-14-2003, 06:55 PM

crazy day 'round here. (all is well though)

my legs are KILLING me from Wed night

SHOULDERS
Hammer Shoulder Press
12 x 50
2 x 8 x 70

Upright Rows
8 x 60
2 x 7 x 60

Nautilus Side Lateral
10 x 50
6 x 50
7 x 50

Rear Delt Machine
12 x 45
7 x 60

CALVES - SUPERSET donkeys w/leg press calf raises

20 x 100 + 10 x 90
16 x 120 + 7 x 90
15 x 120 + 7 x 90

**Dr. Pain** · 03-14-2003, 07:01 PM

Glad you're OK

DP

**nikegurl** · 03-17-2003, 09:47 AM

and a great big dork!

**Britney** · 03-20-2003, 05:18 PM

I just had to post that I did that machine yesterday and thought of YOU

I was extra careful

All seriousness, glad you are ok

**w8lifter** · 03-20-2003, 05:48 PM

Wow...I haven't used that machine yet cause I'm afraid i can't rack it right

...I'm glad nothing serious happened!

**nikegurl** · 03-20-2003, 06:00 PM

don't be scared. it was a totally freakish thing. also my fault b/c in my mind the hard part (my set) was over and i know my mind wandered and my concentration lapsed.

i love that machine! love it i tell you

**nikegurl** · 03-20-2003, 06:16 PM

starting a new diet plan. i've got to go over some of my old journals and leah, jodi and brit's. i'm so out of practice i forget how to make the numbers add up!

new plan will be 6 meals with no more twice weekly carb up (will be having slow burning carbs daily)

plan is 210 g protein, 70 g carb, 60-72 g fat daily

that works out to 35 g protein per meal
10 - 12 g fat per meal

carbs will be 25, 5, 25, 5, 10, 0

hitting 35 grams protein in 6 meals will take some adjusting. i know my "egg" meal is way lower and my turkey burger is too. i used to use egg whites to bump the protein content up. may do that again. i also thought of using 1/2 of those tiny cans of tuna (10 g protein) to boost any meals needing more protein. not sure if i'd be in danger of too much tuna then. it's easy and i don't mind it but i already have tuna twice a day so maybe using it in other meals would be bad...

also have to re-learn what makes 25 g of carbs and 10 g carbs

i'll study up, psych up and try to come out swinging.

also going to look into CLA - (i'm headed to brit's journal now to read up)

**Britney** · 03-20-2003, 07:12 PM

I just started the CLA. DP says it can take up to 6 weeks before you can see something

I am taking about 4-5 soft gelcaps per day. Here is a good link as well

Fat Intake Post Work-Out

**Britney** · 03-20-2003, 07:15 PM

As for 25g C

1/2 c oats
1/2 c Sweet Potato
Lil less than 1/2 Brown Rice
An apple

10g C
1 c Spaghetti Sqash
4 Strawberries
1/2 Grapefruit

You remember

IMO I think you should drop the 2nd 25g C meal if you plan to carb up. Keep the 25g C in meal 1 as your main carbs.
Just my opinion

**Dr. Pain** · 03-20-2003, 07:22 PM

Good opinion Brit...she's not gonna carb-up ..lol

Nice Plan H

DP

**Britney** · 03-20-2003, 07:26 PM

Originally posted by Dr. Pain
Good opinion Brit...she's not gonna carb-up ..lol

Nice Plan H

DP

I misread...LMAO

FUq I am tired................and HUNGRY

**nikegurl** · 03-20-2003, 07:26 PM

thanks Brit and DP. of course it's a nice plan - i got it from you!

i'm going to have to learn how to cook brown rice without my rice cooker lol. it's in storage. can't be that hard but i seem to remember messing up rice a lot!

really appreciate those numbers britney (do you mind when i say "brit"?) i DO remember now that you showed me again lol

and i forgot about spaghetti squash. love it!

i'll measure tonight. it won't be pretty but i'm going to do it anyway.

**Britney** · 03-20-2003, 07:28 PM

Originally posted by nikegurl

really appreciate those numbers britney (do you mind when i say "brit"?)

Not at all

**Dr. Pain** · 03-20-2003, 07:28 PM

(I'll get to that question in a few)

DP

**Jodi** · 03-20-2003, 07:45 PM

Originally posted by nikegurl
starting a new diet plan. i've got to go over some of my old journals and leah, jodi and brit's. i'm so out of practice i forget how to make the numbers add up!

new plan will be 6 meals with no more twice weekly carb up (will be having slow burning carbs daily)

plan is 210 g protein, 70 g carb, 60-72 g fat daily

that works out to 35 g protein per meal
10 - 12 g fat per meal

carbs will be 25, 5, 25, 5, 10, 0

hitting 35 grams protein in 6 meals will take some adjusting. i know my "egg" meal is way lower and my turkey burger is too. i used to use egg whites to bump the protein content up. may do that again. i also thought of using 1/2 of those tiny cans of tuna (10 g protein) to boost any meals needing more protein. not sure if i'd be in danger of too much tuna then. it's easy and i don't mind it but i already have tuna twice a day so maybe using it in other meals would be bad...

also have to re-learn what makes 25 g of carbs and 10 g carbs

i'll study up, psych up and try to come out swinging.

also going to look into CLA - (i'm headed to brit's journal now to read up)

Hey Girl! Glad to see you back in the game.

Oh and take care of yourself, I'm glad to know your okay. Miss ya around here.

**nikegurl** · 03-25-2003, 03:20 PM

Thanks Jodi. I miss being around here all the time and feeling "together" (and let's not forget that I REALLY miss how my arms looked last year as oppossed to now lol)

I'm realizing that I don't even have 2 months left to whip myself into summer shape for shorts and tank top (not to mention bathing suit season)

**nikegurl** · 03-25-2003, 03:26 PM

MEAL 1
3 scoops Simply Protein
2 Tbs whipping cream
1 Med apple

MEAL 2
can tuna
stalk celery
Tbs safflower mayo
Tbs dill relish

MEAL 3
4 egg whites
1 whole egg
4 oz nf cottage cheese
1/3 c. oatmeal
1 pat butter

MEAL 4
turkey burger - 5 oz ground turkey
2 egg whites
1 Tbs dill relish
1/2 large cucumber

MEAL 5
3 scoops simply protein
1 Tbs natural peanut butter

MEAL 6
can tuna
Tbs safflower mayo

TOTALS
1738 calories
202 protein
65 carbs
70 fat

**Dr. Pain** · 03-25-2003, 04:03 PM

NG I think you need to post more often...be here, be accountable!

DP

**nikegurl** · 03-25-2003, 04:10 PM

you're right. no computer on weekends since i moved but i can be better m-f for sure.

**Jodi** · 03-25-2003, 08:30 PM

Yeah and it may make you more compelled to be "good" because of guilt.

**nikegurl** · 03-26-2003, 10:02 AM

OK - wasn't going to post Monday night's workout b/c I think it sucked. But....my chest is pretty sore today so maybe it didn't suck as much as I thought lol

The gym was an absolute madhouse. I usually go on Sunday and take Monday nights off for that reason but my schedule wouldn't work this week. I went at 9:00 thinking the crowd would be better and still couldn't get near a bench...and the place is HUGE. I was pissed.

INCLINE HAMMER MACHINE
12 x 50
12 x 70
9 x 90
7 x 90
7 x 90

FLYES
3 x 8 x 25

CABLE CROSSOVERS
2 x 8 x 65

Had to be the Hammer machine that got me sore. I've never done it first on chest day so I was able to go a bit heavier than usual. Still felt very weird not doing any DB presses on chest day. (not good weird either)

BICEPS
BB CURLS
10 x 50
9 x 50

HAMMER CURLS
3 x 8 x 22.5

Not a great workout. Not the worst - but not one I'm proud of.

**nikegurl** · 03-26-2003, 10:04 AM

TUESDAY WORKOUT

BACK
WG Lat Pulldown
12 x 80
9 x x90
7 x 100

Low Pulley Row
10 x 90
8 x 90
10 x 80

Assisted Chins
2 sets of 7 reps (I suck at these)

TRICEPS
Rope Pushdowns
3 x 10 x 50

Kickbacks
2 x 9 x 10

**Jenny** · 04-14-2003, 01:34 AM

Nike, whatcha doin!?!? UPDATE!

Thread: doing it instead of saying it

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