Cyndi's 130 pound goal

**Sapphire** · 02-07-2005, 05:25 PM

Meal 1
almonds
oatmeal with dried blueberries
protein shake
coffee

Meal 2
hummus/can of tuna

Meal 3
steamed chicken/w mixed veggies
brown rice

Meal 4
protein shake
almonds

Meal 5
glutamine
ground turkey w/ egg whites and salsa

REST DAY

Power week this week!!!

**gwcaton** · 02-07-2005, 05:48 PM

A new Cyndi Journal !!!! Hi gorgeous !

130 lb bench !!!!!!!! LOL J/K So how many lbs does that mean you have to go ?

**King Silverback** · 02-07-2005, 07:40 PM

Originally Posted by Sapphire

Power week this week!!!

I just started my second go around with Power week

I'm using a little different approach with the P/RR/S routine. I'm doing P/RR/S/RR/P/RR/S/RR etc. (just started that one this go around) Good luck, not that you need it

**Sapphire** · 02-08-2005, 02:45 PM

Meal 1
glutamine
bowl of shredded wheat w/ skim milk and protein powder
coffee

Meal 2
protein shake

Meal 3
salad with chick peas and 2 hard boiled eggs
pistatios

Meal 4
almonds
egg whites/w salsa

**Sapphire** · 02-08-2005, 02:46 PM

Originally Posted by gwcaton

A new Cyndi Journal !!!! Hi gorgeous !

130 lb bench !!!!!!!! LOL J/K So how many lbs does that mean you have to go ?

Not quite , I wish though..

I weigh 126 pounds now.. 4 pounds of muscle is what I want!!

**Sapphire** · 02-08-2005, 02:47 PM

Originally Posted by Archangel

I just started my second go around with Power week

I'm using a little different approach with the P/RR/S routine. I'm doing P/RR/S/RR/P/RR/S/RR etc. (just started that one this go around) Good luck, not that you need it

Ohhh I like that!! RR is the hardest I think!!! Actually GP is mixing it up this week, it's a P/RR/S combo week...
see WO below

DELTS/TRIS/ABS

-MILITARY PRESS (FREE WEIGHT)...2 X 4-6
-CABLE WG UPRIGHT ROW...1 X 7-9, 1 X 10-12, 1 X 13-15
-SUPERSET: INCLINE REAR LATERAL/SIDE LATERAL...2 X 8-10 EACH
-CG BENCH PRESS (FREE WEIGHT)...2 X 4-6
-2 ARM OVERHEAD DUMBELL EXT...1 X 7-9, 1 X 10-12
-SUPERSET: UNDERHAND GRIP PRESSDOWN/OVERHAND GRIP PRESSDOWN...2 X 8-10
EACH
-ABS

Thanks for the well wishes!! Good luck to you too!!!!!!!! You are so nice!

**King Silverback** · 02-08-2005, 04:39 PM

**Pylon** · 02-08-2005, 04:48 PM

Lookin' good, Cyn!

**Velvet** · 02-09-2005, 07:34 AM

Wahooooooooooo, new journal

4lbs? No problem! You are dedicated enuff to surpass that goal girlie!

**Luke9583** · 02-09-2005, 08:05 AM

hey sapphy

I still say go to 140

**Sapphire** · 02-09-2005, 01:54 PM

hey VE, Luke, Archangel and Pylon!

Thanks for all your encouragement!! I really appreciate it! I think130 will be good , LUKE!!

to start at least...

and THANKS Pylon!!!

**Sapphire** · 02-09-2005, 01:58 PM

Meal 1
glut
bcass
small bagel
protein shake
coffee

Meal 2
almonds

Meal 3
steamed chicken w/ veggies
brown rice

Meal 4
glut
bcaas
protein shake
almonds

Shoulders/tris/abs

MILITARY PRESS (FREE WEIGHT)...2 X 65x6, 1warmup at 45
-CABLE WG UPRIGHT ROW...1 X50x9, 1 X 50x10, 1 X40x13
-SUPERSET: INCLINE REAR LATERAL/SIDE LATERAL...2 X 5x10 EACH
-CG BENCH PRESS (FREE WEIGHT)...2 X 70x6
-2 ARM OVERHEAD DUMBELL EXT...1 X 30x9, 1 X 25x12 (too light)
-SUPERSET: UNDERHAND GRIP PRESSDOWN/OVERHAND GRIP PRESSDOWN...2 60/40x10,50/50x10

-ABS
kneeling rope crunches 110x20,120x18,120x15
decline situps w/ weighted ball throws 3x15

Cardio 30 minutes on treadmill

Post wo
rice cakes
glutamine
bcaas

Meal 5

**gwcaton** · 02-09-2005, 05:15 PM

Cyndi,

Those MP's are looking pretty good

**King Silverback** · 02-09-2005, 05:43 PM

Great lookin w/o!!!

I bet your Tri's where fried after that pushdown super-set

Mine would have been

**Velvet** · 02-10-2005, 06:13 AM

Morning Cyndi

**simbh** · 02-10-2005, 07:25 AM

Hi cindy , good luck with your 4lbs goal

Even though I still think you look fabulous just as it is

**Sapphire** · 02-10-2005, 02:09 PM

Meal 1
Glutamine
Bcaas
shredded wheat w/protein and skim milk
coffee

Meal 2
can of tuna w/hummus

Meal 3
steamed chicken/tofu with mixed veggies
brown rice
a few peanuts

Meal 4
glutamine
protein shake
almonds

LEGS

QUADS/HAMS/BUTT/CALVES

-SMITH SQUATS...3 X 4-6
-LEG PRESS...1 X 7-9, 1 X 10-12, 1 X 13-15
-SUPERSET: LEG EXTENSION/BENCH STEP UP...2 X 8-10/13-15 PER LEG (GO
LEFT,
THEN RIGHT, LEFT, RIGHT, ETC...UNTIL ALL REPS ARE DONE)
-LYING LEG CURL...2 X 4-6
-STIFF DEADLIFT...1 X 7-9, 1 X 10-12
-SUPERSET: LYING LEG CURL/STIFF DEADLIFT...1 X 8-10 EACH
-DROPSET: BUTT BLASTER...2 X 13-15, DROP, 6-8
-LEG PRESS CALF...2 X 6-8
-STANDING CALF...1 X 9-12, 1 X 13-15
-DROPSET: SEATED CALF...1 X 13-15, DROP, 6-8

POST WO rice cakes
Meal 5
glutamine
bcaas
ground turkey w/ egg whites

**Sapphire** · 02-10-2005, 02:12 PM

Originally Posted by gwcaton

Cyndi,

Those MP's are looking pretty good

Thanks Gary I was actually pretty happy with them too!

My shoulders are coming along......

**Sapphire** · 02-10-2005, 02:13 PM

Originally Posted by Archangel

Great lookin w/o!!!

I bet your Tri's where fried after that pushdown super-set

Mine would have been

Oh man!! YES they burned burned BURNED!!!!!!!!!!!!!!

Let's see how I feel after today's leg wo.

**Sapphire** · 02-10-2005, 02:14 PM

Originally Posted by Velvet

Morning Cyndi

Morning VE!!

How is your running?

**Sapphire** · 02-10-2005, 02:15 PM

Originally Posted by simbh

Hi cindy , good luck with your 4lbs goal

Even though I still think you look fabulous just as it is

Aww.. that Simbh! You are a sweetie!

Good luck with your goal too!

**King Silverback** · 02-10-2005, 03:15 PM

Originally Posted by Sapphire

Oh man!! YES they burned burned BURNED!!!!!!!!!!!!!!

Let's see how I feel after today's leg wo.

I can only imagine!!!

I have legs (power) tomorrow, so I'll be in the same boat as you

**Sapphire** · 02-10-2005, 05:07 PM

Originally Posted by Archangel

I can only imagine!!!

I have legs (power) tomorrow, so I'll be in the same boat as you

Oh yes.. that was HARD!!!!!!!!!!! I almost

doing the butt blasters, by that time I was soooo tired.
Good luck with your power legs!!!!!!!!!!!!!

**gwcaton** · 02-10-2005, 05:15 PM

WoW Cyndi,
Your wo's are really looking brutal ! Way to go !

**gwcaton** · 02-11-2005, 06:57 AM

TGIF girl !!!!!

**Sapphire** · 02-11-2005, 02:05 PM

Hey GAry my best bud!!

TGIF to you too, and YES I will be your valentine!!

That leg wo was tough, but I did great!! I felt strong!!!!!!!!!!!

**Sapphire** · 02-11-2005, 02:08 PM

Meal 1
toast with nat P/B
coffee

Meal 2
egg white and turkey on 2 pieces rye toast

Meal 3
fresh tuna with hummus

Meal 4
grilled chicken and portabello mushrooms wrap

Meal 5
low carb chips
protein shake

Meal 6
ground turkey
egg whites

REST DAY!

AND YES I know I ate alot today!!

**gwcaton** · 02-11-2005, 04:19 PM

Originally Posted by Sapphire

Hey GAry my best bud!!

TGIF to you too, and YES I will be your valentine!!

That leg wo was tough, but I did great!! I felt strong!!!!!!!!!!!

Hi Super sexy ,

You made my day ! MY GAWD WOMAN !!!!! Look at that avi !!!!

**Sapphire** · 02-11-2005, 05:36 PM

Why thank you Gary!! Any plans for the weekend??

**gwcaton** · 02-11-2005, 06:00 PM

Originally Posted by Sapphire

Why thank you Gary!! Any plans for the weekend??

Oh , well Zach is spending the night tonight, tomorrow is cheat day !!! Maybe a movie and my usual satuirday night pizza .
What you going to do ?

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