GoalGetter

Good morning! What's the haps?!

Luke9583

nothin' special

New goal for 2005, 190lbs @ 7% bf

"She Blew my nose, and then she blew my mind"

GoalGetter

Chest

Giant Super Set:
40-45 second rests

Flat Bench DB Chest Press
1 x 15lb x 12 (warm up set)
3 x 20lb x 8/6/8

Incline DB Chest Press
3 x 20lb x 8/5/5

Decline DB Chest Press
3 x 15lb x 12/8/9

Super set:
30 second rests

Flat Bench DB Flies
3 x 20lb x 12/10/8

Incline Bench DB Flies
3 x 20lb x 23/8/8

Bicep

DB Curls
3 x 10lb x 12

Hammer Curls
3 x 15lb x 12/10/8

Reverse Grip Curls with EZ Bar
3 x 20lb x 12/10/10

Abs

Roman Chair Knee Raises
2 x 15
1 x 20

Decline Bench Crunches
3 x 20

Cardio
Stairmaster, Fat Burner Plus Intervals, Level 20, 20 Minutes <--- sweat up a storm, but didn't feel as fatigued as other times, doing the exact same workout.

Side note: I attended a lecture on lactate threshold cardio training yesterday (second item on that link), and tried to monitor my RPE throughout my workout, as it related to the lactic "burn", it was pretty interesting to see the relationship.

GoalGetter

OK, so it may come as a surprise to some (most?) of you but I had never eaten asparagus before.

Until a few minutes ago.

And to MY surprise, I like it. Wow. I guess I'd better make a new t-shirt. Broccoli is on its way out for now. Asparagus is in.

Asparagus: The new broccoli.

ncgirl21

Hey Ivy How are you sweets??? I love asparagus too, I like all veggies though pretty much except for brussel sprouts

http://stephlg.proboards44.com/index.cgi#general

Velvet

ha ha, sounds like you had a blast! So was this conference offered thru work? it's sounds great, I would have loved to go..but Florida is just a day or two too far away

Asparagus? I like it..well I tolerate it...but as long as someone else cooks it..i can't do it right
Good morning

GoalGetter

Nope. not work related at all, if by work you mean my day job. hahahaha work-related if by work you mean my moonlighting in the world of fitness. hahahahahaha!

Asparagus - i had no idea wtf to do with it. So i "stir-fried" it in water with some seasonings, chopped green pepper and chopped cherry tomatoes. It came out kinda "salty" (but no salt, just spices), kinda sweet (because of the tomatoes i guess!). Pretty tasty!

GoalGetter

Hey Andy - honestly? I myself am great, couldn't be better, but life is throwing little curve balls at me lately, so in that aspect, eh... could be better. Got a lot of stuff on my mind (family, work, etc.). Won't bore ya with details... just crap to get through i guess!

Veggies - i'm pretty new to veggies, or um... the other way around. I didn't grow up eating veggies, so I've had to experiment with them on my own as an adult if I plan to eat healthy meals. I have no idea how to cook most of them, so I always end up doing the same thing: "stir-frying" with water and a quick shot of cooking spray. hahaha!

klmclean

OH MY GOD, I LOVE ASPARAGUS, ESPECIALLY THE CANNED STUFF. I KNOW IT'S BETTER FOR YOU FRESH, BUT I CAN NEVER COOK IT RIGHT

Banish bad eating days forever!
Make every day a good eating day

P-funk

asparagus and brussel sprouts are wonderful things. the brussel sprouts rock when dieting. they have a sweet taste to them which i really like.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

Ivonne's Blog on Health and Wellness!

Looking for online training/coaching/consulting? --> Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

GoalGetter

I'll see about picking some up for another veggie experiment this week. hahaha!

ncgirl21

Try this:
2 cans green beans- drained
1/4 cup water
1/4 cup FF Italian Dressing
1 whole tomatoe - chopped
1/2 onion- chopped (you can add more if you want to)
2 tsp. Parmesean Cheese
Garlic salt and pepper to taste

Mix all ingrediants together and refrigerate!! It's yummy and full of veggies. Sometimes I add kidney beans straight out of the can too. Or you could add some pasta.

http://stephlg.proboards44.com/index.cgi#general

GoalGetter

Sounds yummy! I will have to sub some things like salt, i don't use salt in my foods, and I'd probably get fresh green beans instead of canned. Since Im going grocery shoppin' tonight, I will see about getting this stuff.

Sidenote: I had to get a new food processor today. Broke mine last night. So instead of coughing up big bucks for another one, I went to Walgreens and bought a crappy temporary one for $9.99.

GoalGetter

Back and Tris today. In about 30 minutes. Heh... I feel nasty this morning, and I'll tell you why.

Yesterday I bought a small bag of hazelnuts. A serving of hazel nuts is about 30g (or about 20 nuts). I think i might have had a little more than that. Not much more, I'm not even being funny. Maybe like 30 of them. So my cals went up to like 1850 or something like that for the day.

And that NUMBER is making me feel like a fat pig hahahaha! Jeez.

So now I'm sitting here eating my breakfast, and feeling like a fat-ass. And laughing because I know better, but it's just funny the way the mind works (or doesn't work).

Anyway, I'm off to go lift heavy shit and put it back down. Good morning everyone!

camarosuper6

I ate pizza today.

"TOLERANCE is the virtue of a man without convictions"

G.K.Chesterton


Boot Shine and Polish $15.
New Uniforms: $250
New gun and holster: $450
Looking like a stud in uniform: Priceless

Girl: Me and this new guy are getting kinda chummy.
Me: Good chummy? Like friends forever?
Girl: Ya
Me: Or Chummy like, spank my ass chummy?

GoalGetter

With the works? Or "healthy" pizza, like chicken and veggie california style pizza? hahahaha!

P-funk

http://pwtraining.blogspot.com/.....come and see what is on my mind!

Ivonne's Blog on Health and Wellness!

Looking for online training/coaching/consulting? --> Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

camarosuper6

Calories in vs. Calories out

Pizza is a great source of cals !

"TOLERANCE is the virtue of a man without convictions"

G.K.Chesterton


Boot Shine and Polish $15.
New Uniforms: $250
New gun and holster: $450
Looking like a stud in uniform: Priceless

Girl: Me and this new guy are getting kinda chummy.
Me: Good chummy? Like friends forever?
Girl: Ya
Me: Or Chummy like, spank my ass chummy?

P-funk

and it tastes good.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

Ivonne's Blog on Health and Wellness!

Looking for online training/coaching/consulting? --> Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

GoalGetter

Hahahahahaha! Yes, but are they CLEAN calories? Man, I'm obssessed. I just can't do it. hahaha!

GoalGetter

So does german chocolate cake, and so does caramel cheese cake, and so does Ben & Jerry's oatmeal cookie chunk ice cream.

GoalGetter

Back

Assisted Pullups
1 x 14 Asst x 12 <--- warmup set
1 x 13 Asst x 15
1 x 12 Asst x 15
1 x 10 Asst x 12
2 x 9 Asst x 8/9

Wide-Grip Pulldowns
1 x 60lb x 12
2 x 65lb x 12/10
2 x 70lb x 10/8.5

Superset:
Seated Row
2 x 60lb x 12
1 x 65lb x 12
2 x 70lb x 12/10

with

Tricep Dips on Bench
4 x 12/10/8 (bodyweight)

Bent-Over Rows
1 x 40lb x 15
4 x 50lb x 12/12/10

Tricep

Cable Pushdowns
3 x 60lb x 15/15/15
2 x 70lb x 10/10/10

Reverse Grip Pushdowns
3 x 40lb x 15/13/12
2 x 45lb x 12/10/8

Abs

Roman Chair Knee Raises
4 x 20/15/15/15

Crunches on Stability Ball
3 x 15/20/15

Superset:
Reverse Crunches on Stability Ball
3 x 15

with

Pushups on Stability Ball
3 x 12/10/5

Cardio

HIIT on Recumbent Bike - 12 minutes. First six minutes were 2 min warmup, 4 minutes at 30/30 intervals. The next 6 minutes were at 45/30. Plus another two minutes of cool down.

I FUCKING FORGOT MY PWO SHAKE. I am eating fish, barley and broccoli as my PWO.

Jeanie

good morning! Looks like you are doing great. and dont worry, an extra few calories wont kill you.

Current weight 130.4
Goal weight 125 11 bf%
Overall Goal is to be the best I can be and feel good

http://www.ironmagazineforums.com/ga...ent_BF-med.jpg

Velvet

Good morning dawling...how are you? Bet those nuts were yummy...ummmm...nuts

GoalGetter

Hey! Thank you!

Extra calories -- i know .... but MENTALLY it's a struggle. Physically I'm doing pretty good. Puffy a little maybe, from the dairy I guess, but for the most part, building up some of the muscle i lost last month, and staying somewhat lean through this.


----------
A sidenote:

It's crazy. Some of the people at the gym have been telling me stuff like, "oh my god, I wish i had a body like yours." And even some of the guys are pretty impressed that I'm in there throwing weights around like one of them (albeit lighter weights but intense and focused nonetheless!), and they've asked me if I'm preparing to compete or something. I'm like, "No. not really. Just wanna see what I can do with what I've got." And they look at me like I'm nuts for not wanting to compete. Hahahahaha! But i look in the mirror and think there is NO WAY I can stand there on a stage and compete. I wish they'd stop asking, but at the same time it's flattering to know they think I can.

I've finally been opening up and being a little more social (within my anti-social boundaries at the gym) and have asked for a spot here and there, or asked to work in some sets on the pulleys/cables, etc. Now that I know who the serious people are, the ones that won't hit on me or patronize me because I'm a girl. It's cool. I still won't talk to them, chit-chat, I mean. But it's like a silent, friendly acknowledgement. Mutual respect. Feels nice.

GoalGetter

Yeah I love nuts.

(Oh, i know this comment is going to cause a quick downward spiral into the gutter as soon as certain people read it).