Velvet

...and when you cook it..it looks like little belly buttons :ha ha: ..no seriously..it does!

Good morning IVy! Have fun with those conference classes..it sounds like sooooooooooo much fun!!!

ncgirl21

Good Morning Sweetie

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

Jill

I dont think i like barley

GoalGetter

actually! hahaahah i didn't even have to do that. It pretty much came out to every session being 2.5-3 hours so i was right on with my food. It wasn't even an issue. People all over the place were doing the same thing.

Man I can't believe I even stressed about this.

GoalGetter

Yeah i really know how to live it up. hahahahaahahaha!

GoalGetter

Barley -- bellybuttons, or not, it's GREAT! I don't know how jill doesn't like it. It's like brown rice but sweeter!

The conference: You know what? it's a blast! i changed my entire schedule when i got there, as my interests have shifted from what they were in june when i registered for this. hahaah!

Spent more time in lectures about training, nutrition and stuff like that, than taking exercise classes. Go figure! I'm FASCINATED. Here's the website of the organization: www.ecaworldfitness.com.

GoalGetter

Delts

I went with independent weight on each side today. No nautilus presses. Trying to even out. My left fatigues way faster than my right. I feel goofy.

All exercises to failure on last set.

Hammerstrength Overhead Presses
1 x 10lb each side x 12
1 x 25lb each side x 16
2 x 30lb each side x 16/15 <----struggling
1 x 35lb each side x 13 <----recovered, but started struggling at 11 pushed two more out

Cable Lat Raises
1 x 15lb each side (too much) x 8 with horrible form.
3 x 10lb each side x 16/16/14

Superset:

DB Lateral Side Raises
4 x 10lb x 16/15/13
DB Front Raises
4 x 10lb x 14/14/14<---barely on last set

Bent-over Lat Raises

4 x 10lb x 15/15/17<--- barely


Abs

Roman Chair Knee Raises
Slow and controlled

4 x 20

Nautilus Weighted Crunches

4 x 65lb x 20 (5 fast, 5 slow for two sets, 10 fast, 10 slow for two sets)


Cardio (at the conference)

Body Bar/Step Boot Camp:

This class was 45 minutes of light resistance training with a 9lb body bar, working upper body, along with cardio intervals and lunge movments on the step for lower body and aerobic work. No risers because tomorrow is leg day at the gym and I didn't want to over do it.

klmclean

Hey, Ivy, have a great weekend. I'll be checking in. One of my girlfriends is moving away Sunday and I'm hosting a "Going Away Party" which means lots of alcoholic beverages and snacks (I'm thinking cut up fruit with fatfree sugarfree vanilla yoghurt for dip and veggies and hummus dip. How do you think that will go over?) I don't know what the girls will think about that, but too bad, I'm the host!!! I've rid my apartment of all evil foods, and If they want salty, greasy fatty food, they'll have to bring thier own . But, I'm going to go out and have a few drinks and enjoy myself and get right back on track! I'm trying not to feel soooo guilty about having a few drinks, but I am . Wonder if certainl alcohols are lower in cals than others Do you know?

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

GoalGetter

Hey Kerri! Sounds like your friends are in for a bit of a surprise! I hope it's potluck! hahahaha! For THEIR sake anyway!

Alcohol: Funny you ask! Jill seems to have started a thread (Alcohol)on that very same topic today:

klmclean

Thanks Ivy, I checked out the thread and got the info I needed. You're
becoming a walking book of knowledge girl

"Got a question? Just ask Ivy."

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

GoalGetter

HAHAHAHHAHA! I can't take any credit for that one darlin'! Except for retrieving the link to it! But I try!

GoalGetter

Update: didn't do anything other than the two lectures: Female Training Advantages and Fat Metabolism & Exercise Science.

--------

I woke up at 430 to go do legs at the gym. Just remembered today is Saturday. They don't open until 8 AM. Now I can't go back to bed.

Oh well.

As for the conference, I have a lecture at 930: The Female Training Advantage. I was reading through the notes in the session outline, and the first half of it sounds like a recap of my pt. certification course hahahaha! But the other half goes into strength training splits, intensity, rest and recovery, etc., all specific to working with female clients.

Other stuff I've got schedule there:

"Dancers Sculpt" (just for fun, a ballet-oriented workout -- i love ballet)

"Sport to the Max" (a cardio class founded upon dynamic sports-like movements)

"Female, Fat, Forty and Frustrated" (more lecturing on working with female clients)

"Fat Metabolism and Exercise Performance"

"Ramping" (it's kinda like Step, but with this "ramp" that looks like half of a "simon says" game-- remember those? Just curious).

Oh and I forgot to mention, yesterday just before I left, I did this crazy thing called Fre Flo Do. I'm not even sure how to describe it. It's a treadmill with no sides or front panel/display, which they call a Launchpad. You work with a trainer, and jogging lightly on the launchpad you go through various moves, games, exercises, drills etc. working on functional performance and coordination. I really worked up a sweat in about 15 minutes. I don't know how much something like this can "stick" in the long run, but it was fun to try. I'll keep my stairmaster, though. hahahaha!

GoalGetter

Meal 1 - 630 AM

1 cup eggbeaters
1/2 cup oatmeal
1 apple

Meal 2 - 830 AM (PWO)

1.5 scoops of whey
1/2 cup multigrains

Meal 3 - 1130 AM

3 oz. chicken
1/2 cup barley
1 cup broccoli

Meal 4 - 200 PM

4 oz. extra lean ground turkey
1 tbsp salsa
1/2 cup barley
1 green pepper

Meal 5 - 5 PM

3 oz. chicken
1 cup broccoli
2 fish oil caps

Meal 6 - 8 PM

4 oz. ff cottage cheese
2 tbsp peanut butter
1 tbsp sf choc. syrup

Meal 7 - 11 PM (if I'm still awake)

2 oz. chicken
2 fish oil caps

Total Calories: 1688
Fat: 36g (20%)
Carbs: 150g (30%)
Prot: 197g (50%)

Jill

You're diet is looking right on But what is "multigrain"?? Is it that barley stuff?

Jill

BTW I was just thinking.....WHY THE HECK ARE YOU UP AT 4:30 ON YOUR DAY OFF????????????????????

GoalGetter

Nope. It's just like rolled oats/oatmeal but instead of just oats it has barley, wheat, bran and oats. It's a hot cereal just like oatmeal. I throw a half cup of it uncooked into my post-workout protein shake.

GoalGetter

welllllll. hahaha, the conference i'm going to had a lecture i wanted to attend at 7 am. So the plan was to get up early, like i do mon-fri, and workout, then get out of the gym with enough time to drive back to the beach and go to the lecture. However, there was a slight snag, since on saturdays the gym doesn't open until 8 AM. So I skipped the lecture (no big deal, ended up attending two other fascinating ones by Dr. Len Kravits from the University of New Mexico) later today. So fascinating in fact, that I'm temporarily swayed to forego colorado and consider UNM for my school plans!

I shoulda just stayed in bed an extra hour or two, but oh well hahahahaha!

Luke9583

Dr. Lenny kravits

New goal for 2005, 190lbs @ 7% bf

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

GoalGetter

Legs

Changed things up a bit today.

Squats
rest interval 30 seconds

warmup: 1 x 45lb (bar, no plates) x 10
1 x 65lb x 8
1 x 85lb x 6
1 x 95lb x 6
1 x 105lb x 6
1 x 110lb x 6
1 x 95lb x 12

SLDLs

1 x 50 x 8
1 x 60 x 8
1 x 70 x 8
1 x 80 x 8
1 x 50 x 15

Superset (both with 15lb dumbells):

- One-Legged Squats (inactive leg resting on bench)
2 x 15lb x 12

- Walking Lunges
2 x 28 (length of the weight racks wall, roundtrip)

Abs

Roman Chair Knee Raises (slow and controlled)
2 x 20

Nat. Weighted Crunches (one set fast, one set slow)
2 x 20

Decline Bench Crunches
2 x 20 (pulsing)

Stretching

I don't usually spend a lot of time stretching (i know, BAD ivonne!). But since I was now in no hurry I took my time and did about 10 minutes of stretching in the quiet area of the gym.

GoalGetter

i know! it was funny to read that on the session outline! hahahaha!

gwcaton

Dang GG !

It looks pretty seriuos in here diet and workout - wise ! Good job

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

GoalGetter

I don't mess around Gary! hahahaha! Thanks!

klmclean

Hey, Ivy
Just rolled out of bed at 1:00 and I thought I'd check in. Went to the bar with the girls last night and drank way tooooooooooooooo many drinks Feel like crap today

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

GoalGetter

AAAH! Oh well. but you had a good time, right?

Just let it slide and get back on track! it was a nice break. woo hoo!

So what did you drink?

GoalGetter

Meal 1 - 5 AM

1 cup eggbeaters
1 slice Rubschlager Sunflower Multigrain Bread
1 tbsp smucker's sugar free strawberry jam
6 oz. coffee

Meal 2 - 830 AM

1 cup eggbeaters
1/2 cup oatmeal

Meal 3 - 1130 AM

1 large green pepper
1/2 cup cinnamon barley with hazelnut oil
4 oz. extra lean ground turkey
1 tbsp newman's own roasted garlic and pepper salsa

Meal 4 - 230 PM

1/2 cup oatmeal
1 cup broccoli
3 oz. chicken breast

Meal 5 - 530 PM

4 oz. extra lean ground turkey
2 oz. diced new potatoes
1 cup broccoli
1 fish oil

Meal 6 - 830 PM

4 oz. FF cottage cheese
2 tbsp peanut butter
1 tbsp SF Choc. Syrup

Total Calories: 1402
Fat: 29g (20%)
Carbs: 116g (29%)
Protein: 167g (51%)

GoalGetter

Today is a rest day, where I was ju