Thread: doing it instead of saying it

CHEST and BICEPS

Chest
Incline DB Press
10 x 30
10 x 35
6 x 40

Flat Bench
10 x 85
8 x 90 (light spot on last rep)
8 x 85

Pec Deck
12 x 45
8 x 60

BICEPS
Alt DB Curls
8 x 20
6 x 25

Cable Curls - straight bar
10 x 40
10 x 40

Concentration Curls
12 x 10

plan for 3-4 weeks to have 6 meals daily.

daily carbs at or below 30 g
protein - 150-180 g
fat - about 90 g

carb up every 4th day.

i was looking over old notes and it looks like the first time i did this i was having 35 g of protein in each of 6 meals. damn. i thought it was more like 25-30 g per meal.

is it important to get up to 35 g at each meal?

late start today - 5 meals

MEAL 1
whey
whipping cream (3 Tbs)
1/2 apple

MEAL 2
2 whole eggs
5 egg whies
1/2 yolk
1 pat butter

MEAL 3
can tuna
1 Tbs safflower mayo
stalk celery

MEAL 4
4 oz ground beef
1 cup green beans
1 Tbs Newman's

MEAL 5
whey
3 Tbs whipping cream

TOTALS
1448 calories
151 g protein
75 g fat
32 g carbs

You can do it Nikegurl..I have read you in the past. Get that dedicated girl back!


Also I read in an old thread u are a smoker..have you kicked the habit yet?

hi Britney. thanks for the encouragement. i've done it before but for months now i keep starting and stalling and slipping. so here i am - starting AGAIN.

no more smoking for me. it was a weird thing - i drastically tapered but then i didn't quit for ages. i was having 2-3 cigarettes a day which isn't that many but never all the way stopping. finally did at least. it's been awhile now. not even hard anymore.

Thanks Britney.


BACK
CG Chins
8 reps
7 reps
I needed a light spot on the last few reps of each set (hands below my feet)

T Bar Rows
8 x 35
7 x 35

Cable (long pulley) Rows
8 x 90
10 x 80

DB Pullovers
2 x 12 x 30

TRICEPS
Machine Assisted Dips
2 x 8 x plate #10 (the higher the plate the more help you get)
6 x plate #9

Rope Pushdowns
10 x 45
10 x 50

DB Kickbacks
9 x 10
12 x 7.5

that's whacked that DB Kickbacks w/only 10 lbs feels freaking heavy!

That's all I can use

More should adopt that method ... less talk, more doing! Good luck!

thanks nt!

MEAL 1
3 scoops whey (30 g protein)
3 Tbs whipping cream
1/2 apple

MEAL 2
2 whole eggs
5 egg whites
1 pat butter

MEAL 3
can tuna
large stalk celery
1 Tbs safflower mayo

MEAL 4
4 oz ground beef
1 cup green beans
1 Tbs Newman's

MEAL 5
can tuna
1 Tbs mayo
1 stalk celery

MEAL 6
3 scoops whey
3 Tbs whipping cream

TOTALS
calories 1677
protein 183
fat 85
carb 33

DP

Doing great! Keep it up hon, I know you can do it!!

My wife did the same thing you're doing ... no more talking, a lot more action - and to her credit, she's lost 8 pounds in 2 months ... now she's going to pack on some muscle.

yep - i was talking about what i was "going to do" better than i was doing it these last few months.

i will sneak in one "gonna do" reference today. i'm "gonna" hit my water. 5 liters minimum. i have to b/c it's the one thing i've never consistently done. even when my diet and training were dead on the water was always iffy at best.

8:30 am - 1 liter down.

hi ng. i have a new slogan for us nike women.

"don't just do it. do it better". that's us. let's go!

good leg workout last night. not sure if it will look that good written out but it sure felt great. my legs were absolutely failing by the end of it.

EXTENSIONS
10 x 60
9 x 70

FRONT SQUAT MACHINE. not sure what to call this.
you face into the machine and pads rest on your shoulders. then you squat down. kind of like backwards hack squats (?)
never used it before. LOVED it.

12 x 90
12 x 90
10 x 90

LEG PRESS
12 x 90
10 x 90
10 x 90 got stuck at the bottom of last rep.

LYING LEG CURL
8 x 90
6 x 100

STIFF LEGGED DEADLIFTS
8 x 85
9 x 85

SEATED LEG CURL MACHINE
12 x 70
11 x 70

11:00 am - 3 liters down.

i should have been tracking the number of times i've gone to the bathroom too. i think it's about 7 or 8?

does the peeing get less if you routinely drink 5-6 liters a day?

Yes...hack squats....and yes on the peeing

good on the peeing!

the machine i used is like hack squats but not because you face into the machine instead of having your back against the pad. it was very cool.

yes....but you could face into it? It can be used both ways right?

doh. i'm feeling dumb. i've never seen anyone use it that way but you're right. when you face in to it then only the part that sits on top of your shoulders touches you so like a total idiot i was wondering what the pad was. (that would be where your back goes when you do it like regular hack squats)

know that i know what it is....

would doing it like a regular hack machine squat isolate quads more than when you face into it? are both good? thanks!

Hi NG! Glad to see you back! I hope you plan on staying with us for a while. J/K with ya!
Good luck and stick to it!

thanks so much Jodi! you don't even have to add the j/k because i've been all over the place for months.

i'm going to be right here eating and doing the right stuff. but like i told w8 - don't believe me (i've said it before and then not done it). watch!

HEY NG! GOOD LUCK SWEETIE!! YOUR GONNA DO GREAT THIS TIME~ I KNOW IT!!!!

thanks for keeping the faith Princess! lol

4.5 liters down and it's 1:00 here. I'm actually doing it.

No prob!!
Your a LOT Like me!!
I know you can do it.. If I can!!!

Originally posted by nikegurl
doh. i'm feeling dumb. i've never seen anyone use it that way but you're right. when you face in to it then only the part that sits on top of your shoulders touches you so like a total idiot i was wondering what the pad was. (that would be where your back goes when you do it like regular hack squats)

know that i know what it is....

would doing it like a regular hack machine squat isolate quads more than when you face into it? are both good? thanks!

Actually, I've never used the machine myself but from looking at the machine, when doing facing out it would be like a regular hack while doing it facing the machine it looks like you could vary it to do various types of squats...hack or otherwise?

Meals same as yesterday.
Water is at 5.5 liters. I'll likely hit 6 - finally!
Training shoulders & calves tonight.


MEAL 1
3 scoops whey (30 g protein)
3 Tbs whipping cream
1/2 apple

MEAL 2
2 whole eggs
5 egg whites
1 pat butter

MEAL 3
can tuna
large stalk celery
1 Tbs safflower mayo

MEAL 4
4 oz ground beef
1 cup green beans
1 Tbs Newman's

MEAL 5
can tuna
1 Tbs mayo
1 stalk celery

MEAL 6
3 scoops whey
3 Tbs whipping cream

TOTALS
calories 1677
protein 183
fat 85
carb 33