Thread: Buffs Crack'in Down

8/11/03 gym

5 minutes on treadmill for warm-up

3 sets db extensions: 37lbs. X 10, 37 X 8, 37 X 7
3 sets bentover db rows: 37lbs. X 10, 37 X 10, 42 X 9
3 sets db (bent-arm) pullovers: 35lbs X 10, 30 X 10, 30 X 10
3 sets db kickbacks: 17lbs X 10, 17 X 10, 17 X 9
3 sets seated cable rows: 90lbs X 9, 90 X 8, 90 X 8
3 sets cable pushdowns: 30lbs X 10, 30 X 8, 30 X 7
3 sets lat pulldown: 70lbs X 10, 70 X 10, 70 X 9
3 sets machine extensions: 40lbs X 8, 40 X 7, 40 X 6

No cardio

8/12/03 meals

2 women's multivitamins
600 mg calcium

9:00am
5 egg whites
1 egg yolk
1/4 cup oats
1 pkg splenda
3 fish oil caps

12:00pm
7 oz e-l ground beef
5 brown mushrooms
sliver of onion
1 jalapeno

4:00pm
4 oz e-l ground beef
4 oz e-l ground turkey
5 brown mushrooms
1 jalapeno
sliver of onion
2c romaine
1 tsp olive oil
2-3 tablespoons apple cider vinegar

1.5 scoops protein
5 strawberries
1 tsp flax
2 pkg splenda
6 oz can tuna
1 tsp flax
1 apple

____________________________________

F/C/P totals

Fat: 47
Carbs: 69
Protein: 203

Total cals: 1510

8/12/03 gym

3 sets side db raises: 15lbs X 10, 15 X 10, 15 X 9
3 sets of shrugs: 37lbs X 10, 37 X 10, 47lbs X 10
3 sets of bb press: 45lbs X 10, 45 X 10, 45 X 10
3 sets bb wrist curls (palm up): 45lbs X 15, 45 X 12, 45 X 12
3 sets cable raises: 30lbs X 10, 30 X 10, 30 X 10
3 sets wrist curls (rolling plate up a rope)(palm down) 10lbs X 3 sets
3 sets side machine raises: 50lbs X 10, 50 X 10, 50 X 10
3 sets hanging leg lifts

No cardio

8/13/03 meals

2 women's multi-vitamin
600mg calcium

12:00pm
5 egg whites
1 egg yolk
1/4 oats
1 pkg splenda
3 fish oil caps

3:00pm
7 oz e-l ground beef
5 brown mushrooms w/ sliver onion and 1 jalapeno
1/2 med cucumber w/ small amt onion and jal.
3 fish oil caps

5:45pm
1.5 scoops protein
5 strawberries
1 tsp flax
2 pkg splenda
water and ice

9:00pm
6 oz chicken breast
5 brown mushrooms
1 jalapeno
1/2 cup sweet potato

12:00am
6oz tuna
1 tsp flax
apple

F/C/P totals

Fat: 36
Carbs: 77
Protein: 179

Total calories: 1364

8/13/03 gym

No workout today

8/14/03 meals

2 women's multi-vitamins
600mg calcium

11:00am
5 egg whits
1 egg yolk
1/4c oats
forgot my fish oil
2 ripped fuel

1:00pm
6 oz chicken
5 brown mushrooms
1 jalapeno
1/2 med cucumber in vinegar w/ onion and jal.
3 fish oil caps

3:00pm
1.5 scoops protein
1 tsp flax
1/2c blueberries
2 pkg splenda
water and ice

6:00pm
6 oz tuna
1 tsp flax
1 apple
2 ripped fuel

10:30pm
2 TBS nat. crunch peanut butter

F/C/P totals

Fat: 43
Carbs: 74
Protein: 145

Total calories: 1271

8/14/03 gym

No gym...I went to the tat shop and got a castle added to my back!! And then we had a softball double header.

8/15/03 meals

2 women's multi-vitamin
600mg calcium



6 oz turkey breast
2c romaine
2 ripped fuel

1 Designer Whey Protein Bar

7 oz e-l ground beef
5 mushrooms
1/2 med cucumber w/ onion and jal in AC vinegar
3 fish oil caps
2 ripped fuel

1.5 scoops protein
1/2 peach
2 pkg splenda
1 tsp flax
water and ice

6 oz tuna
1 tsp flax
1 apple


F/C/P totals

Fat: 31
Carbs: 63
Protein: 194

Total calories: 1315

8/15/03 gym

3 sets squats: 135lbs X 10, 185 X 10, 185 X 10

3 sets hack machine squats: 185lbs X 10, 185 X 10, 185 X 10

3 sets incline leg press: 320lbs X 8, 320 X 7, 320 X 7

3 sets standing calf raises: 475lbs X 10, 475 X 10, 475 X 10

3 sets good mornings: 45lbs X 10, 55 X 10, 55 X 10

No cardio today

Damn girl!!!!!!!!!!!!!

Check out that calf raise