Cyndi's Diet/WO Log

Sapphire · 01-14-2004, 11:51 AM

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???

Sapphire · 01-14-2004, 11:54 AM

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????

J'Bo · 01-14-2004, 11:59 AM

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

Sapphire · 01-14-2004, 01:24 PM

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

J'Bo · 01-14-2004, 02:21 PM

i might be able to just do that.

Sapphire · 01-15-2004, 06:44 AM

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.

greekblondechic · 01-15-2004, 10:17 AM

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

Sapphire · 01-15-2004, 10:53 AM

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!!

Sapphire · 01-16-2004, 06:57 AM

Meal 1
Clif bar
western omelet
coffee

Meal 2
Low carb protein bar

oh well I LIKE them!!

katie64 · 01-16-2004, 07:31 AM

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

**gopro** · 01-16-2004, 07:42 AM

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

katie64 · 01-16-2004, 07:47 AM

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????

Sapphire · 01-16-2004, 08:38 AM

Quote:

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

Hey back to the sexiest trainer in the world!!

Sapphire · 01-16-2004, 08:45 AM

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!

**gopro** · 01-16-2004, 08:53 AM

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.

Sapphire · 01-16-2004, 08:57 AM

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....

**gopro** · 01-16-2004, 09:43 AM

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.

katie64 · 01-16-2004, 08:25 PM

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

katie64 · 01-16-2004, 08:28 PM

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

**gopro** · 01-16-2004, 10:54 PM

Quote:

Originally posted by katie64
OK, I understand now and I love the name Sapphy, very cute

Yeah, she's my little Sapphy.

Sapphire · 01-17-2004, 11:03 AM

Quote:

Originally posted by gopro
Yeah, she's my little Sapphy.

And GP is my little Coachie Poo... aren't we adorable??

Sapphire · 01-18-2004, 02:24 PM

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.....

01-14-2004, 11:59 AM	#333
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	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
	....and thats my $.02

01-14-2004, 01:24 PM	#334
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	I can't wait to hear about it!! Can you PM me with some details? I can keep the secret!!
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

01-14-2004, 02:21 PM	#335
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	i might be able to just do that.
	....and thats my $.02

01-15-2004, 06:44 AM	#336
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Thursday Jan 15 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. Last edited by Sapphire : 01-15-2004 at 04:19 PM.
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

01-15-2004, 10:17 AM	#337
greekblondechic I'm special :) Join Date: Dec 2003 Location: NJ Posts: 7,792	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
	I can do it I WILL be a size 5.

01-16-2004, 06:57 AM	#339
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Friday Jan 16 Meal 1 Clif bar western omelet coffee Meal 2 Low carb protein bar oh well I LIKE them!! Last edited by Sapphire : 01-16-2004 at 08:47 AM.
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

01-16-2004, 07:42 AM	#341
gopro NGA/IFPA Pro Bodybuilder Moderator Join Date: Jul 2001 Location: Ft. Lauderdale Florida Posts: 10,499	Just checking on my # 1 client! Hey sexy!!
	Monthly columnist for Muscular Development and Ironman magazines. VPX Sponsored Athlete/Board Rep www.prrstraining.com Time to GROW Without Plateau! Personal Training Gopro is available for online personal training, dietary guidance, and contest prep coaching. Send me a PM or e-mail if interested. Thank you.

01-18-2004, 02:24 PM	#352
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Sunday Jan 18 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..... Last edited by Sapphire : 01-18-2004 at 07:27 PM.
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at