CLPgold

Sleep: Almost 8hr

8:30am
4cooked egg whites, 1 whole
1/2 pink grapefruit
1tbsp.no fat plain yogourt
1/2cp.oatmeal blend - same as the 2 days before
100gm 1%cottage cheese
1tsp.flax oil, 2tsp.apple cider vinegar, 1tsp.creatine, 1multi, 1iron, 1cal/mag

12:00pm
1CLPgold muffin
1hardboiled egg white

1:30pm
2hardboiled egg whites
4oz pork chop seasoned with sea salt and Montreal Chicken and Rib Spice
250gm 1%cottage cheese
1med.banana
1/2cp.butternut squash w/1/3tsp.clarified butter, 1/8tsp.sea salt

6:00pm
4 1/2oz. pork chop
1banana
1/2cp.yams w/1/3tsp.clarified butter, 1/8tsp.sea salt
75gm 1%cottage cheese
1CLPgold muffin
handful of green grapes

10:30pm
5 1/2oz roast chicken bed on a plate of iceburg and red leaf lettuce, and spinach
2 1/2tbsp.homemade Japanese vinagrette
1/2cp.yams w/1/3tsp.clarified butter, 1/8tsp.sea salt
1tsp.flax oil, 2tsp.apple cider vinegar, 1iron

A chic on the move.

CLPgold

Had a good bicep workout. Not awesome like my workouts have been going so far. I think being sick those 2 days, and dropping some cals for dieting are making me a little weaker. I'm also just about done my 5th week of all out heavy and my weight w/o's are taking 2hr. So, I think my body want to move onto the next phase LOL. One more week muscles, then you get a different program.

Cable Bicep Curls
6reps x 8sets x 95lb

Hammer Strength Preacher Curls
6reps x 2sets x 55lb
6reps x 6ses x 50lb

Alt.DB Curls
6reps x 8sets x 25lb

Tried a bit of the new program today and threw in one more bicep exercise.
EZ Bar Bicep Curls
10reps x 4sets x 40lb focusing on feel and technique
10reps x 1set x 40lb, 6reps x 1set x 30lb, 10reps x 1set x 20lb dropset. It just killed. My arms were so fatigued and sore it almost brought tears to my eyes. LOL

Calf Press on 45* Leg Press
15reps x 8sets x 230lb

Seated Calf Raise
10reps x 4sets x 115lb
10reps + 5pulse at the end x4sets x 115lb

20min. on the stepmill. Long stretch.

A chic on the move.

CLPgold

Oo, oo, my transversus abdominus is feeling quite tender now from the killer ab workout yesterday. Did some more abs (focusing on rectus abdominus)with a client tonight and worked em pretty good too. My pecs are sore from yesterday and I didn't think I'd worked as hard, but I guess I did. My biceps are even feeling worked and I just did them today.

Starting Monday I am cutting out my clarified butter fetish. Fats will come from flax oil, organic 5blend oil (pumpkin, borage, flax, sesame, sunflower/safflower) that I use in my salad dressings, 1 egg yolk a day, meat, sunflower seeds, 1%cottage cheese. I can't do the peanut butter thing cuz I can't stop at 1tbsp. so best not to have it in the house. I know I'd eat half the jar I think I will be cutting out the cottage cheese the last 4-5 weeks too. I can't stop eating it once I start.

The following Monday - 6weeks out - I am cutting out my fruits, but I may keep my morning 1/2grapefruit. And maybe some raisins when I have really bad cravings.

5weeks out I'm going to try to stick more to the chicken breast, tuna and egg white thang. I'm still eating my pork chops, ham, steak, canned salmon, ground beef, etc right now. And keep my carbs to yams, occasional potatoes, rice (brown, red, white, wild, all kinds LOL), oatmeal, cream o'wheat, spelt cereal, kamut flakes, brocoli, salad greens, green beans, cauliflower, celery, tomatoes. And my homemade rye and multigrain breads on occasion.

I'm finding I'm leaning out well just these last 6 days and I haven't had to be too strict with my diet, just sensible. I'm still retaining my muscle very well too. So it's all good so far...
I've only dropped 1/2lb by the scale, but I can already see more definition.

I'm going to try to stick to cardio 20-30min moderate intenstiy, 4/6x/week. I find I don't need to do too much to get lean. But I do like to do my training partner's 1hr. cycling class on Mondays, and I'd like to do the occasional Body
Attack and Bodystep once a week for 1hr. We'll see. Again, I want to lose the least amount of muscle possible.

A chic on the move.

CLPgold

Ahhhhhh, my last super heavy leg day. I have to admit that I couldn't wait to get this workout over with. It was awesome, but I'm sick and tired of this program now. LMAO. Can't wait to start the new one.

Safety Squat
6reps x 1set x 255lb
6reps x 7sets x 275lb

45* Leg Press
6reps x 8sets x 450lb

DB Stationary Lunges
6reps x 8sets x 40lb each

Life Fitness Leg Extensions
6reps x 5sets x 180lb
6reps x 3sets x 170lb

DB Stiff Legged Deadlift
6reps x 8sets x 40lb each

Did some abs too. Didn't need cardio after that 2hr workout. Not to mention 'super hottie' was in the gym so my heart was racing....

A chic on the move.

CLPgold

Sleep: Almost 8hr. Very happy about that again.

10:00am
3cooked egg whites, 1whole
1/2 pink grapefruit
1/2cp.oatmeal mix - same (again) as the days before
1tbsp.sunflower seeds
2tbsp.no fat, plain yogourt
50gm 1%cottage cheese
1iron, 1tsp.flax oil, 2tsp.apple cider vinegar, 1tsp.creatine, 1cal/mag, 1multi

2:00pm
1CLPgold muffin

3:00pm
4 1/2oz. roast pork
1/2cp.mixed veggies-carrots, peas, green beans, corn, lima beans
1/3cp.green grapes

7:30pm
6oz roast pork - I'm a pig
1/2cp.butternut squash w/1/3tsp.clarified butter, 1/8tsp.sea salt
1iron, 1tbsp.apple cider vinegar

A chic on the move.

CLPgold

Got stats done today. Things are going well, except I dropped more weight than planned. My goal was to lose 1.2-1.5lb/week til comp. I lost 3lb. I'm eating really well, not too strict, and I don't do hardly any cardio. I did do cardio today, but I only did it 4x last week and the week before. And before that, well I just kinda wasn't doing it

OK here goes:

weight: 128lb
bodyfat: 9.5% dropped 1.5% already too!
chest: 34 1/2in. 1in less, of course it figures.
waist: 25 1/2in. 1/2in less
hips: 35in. 1/2in less
thigh: 21 1/2in. the same
calves: 13in. the same

A chic on the move.

CLPgold

Sleep: About 7 1/2hr Pretty good eh?

10:00am
4cooked egg whites, 1whole
1CLPgold muffin
1/2 pink grapefruit
1tbsp.ff plain yogourt
1tsp.flax oil, 2tsp.apple cider vinegar, 1iron, 1cal/mag, 1multi, 1tsp.creatine

2:00pm
1CLPgold muffin

3:00pm
2hardboiled egg whites
1CLPgold muffin

6:00pm
2oz.chicken (from homemade chicken soup):skinless chicken, water, sea salt, green onions, garlic
1cp.broth from soup
1/2cp.white rice
I was still just famished so I ate some more.
8oz.roast pork - mwah ha ha ha ha on a plate of iceburg and red leaf lettuce and spinach >calories from my greens don't count!
2 1/2tbsp.homemade Japanese vinagrette: organic 5blend oil, soy sauce, sesame seeds, rice vinegar

8:00pm
1 1/2hardboiled egg whites

10:30pm
6oz. pork roast
1/2cp.yams w/1/3tsp.clarified butter and 1/8tsp.sea salt
1/4cp.mixed veggies- had 1/2cp. but sweet pea love them and he kept helping himself to them on my plate LOL
1orange
1iron, 2tbsp.apple cider vinegar

A chic on the move.

CLPgold

Had a super awesome tricep and shoulder workout.

It's my 2nd last super heavy day for those muscle groups.

Military Press
12reps x 3sets x 115lb
10reps x 2sets x 115lb
8reps x 1set x 115lb
6reps x 2sets x 115lb

Tricep Dips on Benches - Using Weight Plates for Resistance (placed in lap) These were GREAT!!!
6reps x 1set x 80lb
10reps x 1set x 90lb
8reps x 4set x 90lb
6reps x 2sets x 90lb

Upright Row
6reps x 8sets x 60lb

Tricep Pressdown w/Rope
6reps x 8sets x 85lb

DB Shoulder Press - Palm Facing In
6reps x8sets x 35lb

Hammer Strength Tricep Press
6reps x 1set x 25lb
6reps x 2sets x 30lb
6reps x 5sets x 35lb

Life Fitness Rear Delt/Back Flye
6reps x 1set x 75lb
6reps x 7sets x 65lb

Abs: 3sets on leg raises, 1set for obliques
3sets crunches on stability ball
2sets regular crunchies
1set crunch with reverse

8min. brisk walk on treadmill, 35min. moderate jog
5min.more intensity

Had a super stretch too! I'm finally getting better flexibility.

A chic on the move.

CLPgold

Sleep: 3 1/2hr. That's just plain bad. And I don't even feel it really. I'm functioning pretty well. I would prefer the perfect 8-9hr uninterrupted sleep, but that will never happen....

6:00am
2hardboiled egg whites
1CLPgold muffin

8:30am
3cooked egg whites, 1whole
1/2 pink grapefruit
2tbsp.ff plain yogourt
1/2cp.oatmeal mix
1tsp.flax oil, 2tbsp.apple cider vinegar, 1iron, 1cal/mag, 1multi, 1tsp.creatine

2:00pm
3oz. pork roast - sea salt, Montreal Chicken and Rib Spice, thyme
3hardboiled egg whites
1/2cp.yams w/1/3tsp.clarified butter, 1/8tsp.sea salt

10:00pm
3hardboiled egg whites
1CLPgold muffin
1can salmon on a plate of iceburg and red leaf lettuce and spinach
2tbsp.ff plain yogourt mixed in with spinach and salad

A chic on the move.

CLPgold

Even though I was tired

A chic on the move.

CLPgold

Had an awesome last super heavy chest workout, regardless of the miniscule amount of sleep.

Bench Press
6reps x 10sets x 135lb - the training partner was hyped to do 10

Smith Machine Incline Press
6reps x 8sets x 135lb

DB Chest Flye Lying Flat
6reps x 8sets x 40lb

Life Fitness Pec Flye
6reps x 7sets x 90lb
6reps x 1set x 90lb, 4reps x 1set s 60lb, 12reps x 1set x 30lb dropsetted the last one, OOWWWWIIIIEEEEEE!!!

Haven't done any carido or abs yet. I'm doing training partner's cycling class tonight. And will squeeze in some abs with a client.

A chic on the move.

CLPgold

I was just reading some of my nutrition posts. Gosh, I really need to get on a regular eating schedule.

I did end up doing the cycling class. It was great. I put my heart into it. Couldn't stop sweating afterwards for quite awhile.

My abs are really getting lean. Upper body is good, just need to catch the legs up. Don't want to lose that muscle!!!

Sleep: 4 1/2hr. Absolutely terrible. Grrrrr. I just couldn't fall asleep. I had 3 1/2hr. the night before. If I don't sleep tonight I might die!!!! agggghhhhh

8:30am
3cooked egg whites, 1whole
1/2 pink grapefruit
1CLPberry muffin
2tbsp.ff plain yogourt
1tsp.flax oil, 2tbsp.apple cider vinegar, 1iron, 1multi

12:30pm
1can salmon
1/2cp. white rice
1/2cp.mixed veggies

2:00pm
2hardboiled egg whites
1CLPberry muffin
1cal/mag, 1tsp.creatine

6:00pm
2hardboiled egg whites
4mini CLPgold muffins

9:00pm
3cooked egg whites, 1 whole
1/2slice home made w/w bread: w/w flour, spelt flour, water, olive oil, yeast, sea salt, honey, sunflower seeds, poppy seeds

A chic on the move.

craig777

CLP have you ever tried Valerian root, or Melatonin to help sleep. I don't know how you can do it on 3.5 - 4.5 hours of sleep. I take two of both in the evening and it helps a lot.

CLPgold

Thanks craig. I've always been a light sleeper.

I'm actually invovled with a wellness company called Melaleuca. They have a product called RestEZ that contains: valerian, kava, hops and passion flower. I'm going to add it to my order next time and check it out.

My biggest problem is that I just need to unwind before I go to bed, and I never get a chance. I'm on the go mentally and physically usually til about 11:00pm at night. By that time I'm wired again and ready to start the day!

I also have a big ab seminar I'm doing tonight at work and preparing for it has been causing me stress. There's so much contradictory info now that I've been researching it the last few days. But I put together a sensible info pak and will take the peeps through a progressive program.

So, hopefully I will sleep a little better. But I also have to design a very precise and critical nutrition and exercise program for a new client who is an avid cyclist. He's looking to move up the ranks to the nationals and I need to give him the best I can. That's on Saturday, so I've actually got very little time to squeeze that in too.

A chic on the move.

CLPgold

Had a really good back workout too regardless of lack of sleep.

Iso Lateral Front Lat Pulldown - Reverse Close Grip
6reps x 8sets x 130lb

Iso Lateral Behind the Neck Pulldown
6reps x 8sets x 140lb

Cable Seated Row - Wide Grip
6reps x 8sets x 95lb

Cable Bent Over Row- Reverse Close Grip
6reps x 1set x 180lb
6reps x 7sets x 190lb

20min. on stepmill at mild-moderate intensity

Did an ab seminar, so got lots of abs in. Plus the training partner put me through some Pilates abs.

Definition is increasing daily. Peeps are the gym are really noticing and making nice comments.

A chic on the move.

CLPgold

Sleep: 5hr. HELP!!! INSOMNIA!!!

Now imagine if I drank coffee or took thermos! I'd be ultra wired!

6:00am
3cooked egg whites, 1whole
1orange
1CLPberry muffin
1tbsp.ff plain yogourt
1iron, 1multi, 1cal/mag, 1tsp.flax oil, 2tbsp.apple cider vinegar

8:30am
3hardboiled egg whites
1CLPberry muffin
1tsp.creatine

3:00pm
3/4soy protein bar

4:00pm
1can salmon
1soy protein shake
1vitE, 1vitC, 1iron

9:30pm
3hardboiled egg whites
1CLPberry muffin
1cp. lean ground beef cooked w/onions, sea salt and Montreal Steak Spice
1soy protein shake
1iron, 1vitC, 2tbsp.apple cider vinegar

YES! I KNOW! I need to eat every 2 1/2-3hrs, 5-6x/day. I'm trying

A chic on the move.

CLPgold

Another pretty darn good workout despite the lack of sleep. The diet is definitely getting me by. If I wasn't eating so well and nutritiously without any processed or refined crap, I wouldn't be making it through.

Bicep Cable Curl
6reps x 8sets x 95lb

Hammer Strength Preacher Curl
6reps x 4sets x 55lb - I hate this exercise
6reps x 1set x 50lb
6reps x 3sets x 45lb

Alt. DB Curl
Didn't even attempt the 30lb today. Just wasn't gonna go there.
6reps x 8sets x 25lb

45*Calf Press
15reps x 8sets x 180lb - these burned so bad I had to do a funny little dance in between sets to sooth the lactic acid burn So there was me all decked out in my dance pants and tank top looking like a fool

Seated Calf Raise
10reps x 8sets x 90lb

No cardio. Gotta watch how much I'm leaning out. I looked at myself this morning and panicked cuz I think I'm cutting to fast. So I ran downstairs and made myself brekkie

I DO NOT WANT TO LOSE MY MUSCLE!!! Still aiming to stay around 120lb. 124lb ripped would be awesome!

A chic on the move.

CLPgold

Sleep: 5hr. Last night I could have slept, but a girlfriend called long distance and chatted til the wee hours of the night.

8:00am
3cooked egg whites, 1whole
1tbsp.ff plain yogourt
1CLPberry muffin
1orange
1cal/mag, 1multi, 1iron, 1tsp.flax oil, 2tbsp.apple cider vinegar

10:00am
1soy protein shake

1:00pm
1cp.ground beef w/onions, sea salt and Montreal Steak Spice
1slice homemade multigrain w/w bread
1vitC

Gonna try to take a nap for 1hr now before I go back to work.

Didn't get to nap. Too much commotion going on in the house with sick kids home from school.

4:00pm
1 1/2soy protein bars, aggh gave in again cuz no time to eat or prepare food

10:00pm
1cp.leftover ground beef again
1slice homemade bread
1vitC, 1vitE, 1 CoQ10, 1iron, 1tsp.flax oil, 2tbsp.apple cider vinegar

A chic on the move.

CLPgold

Oh!!!

Mmm mmm, reow reow. Talked to super hottie for quite some time today on the treadmill. Things went VERY well...

A chic on the move.

Tank316

saw a pic of you at MM.COMM, i think your're the hottie.

P/RR/Sh Warrior.
Epic's new man beast.

CLPgold

Thank you very much Tank So you think I might have a chance with super hottie then? He did happen to tell me on Valentine's day (in between my bench press sets) that he broke up with his girlfriend. Could that be a sign? I feel like a 16yr. old right now whenever I see him.

Today was my last day for creatine, and I forgot to take it anyways. LOL.

I also lost another 2lb and it hasn't even been a full week yet. Got a couple more days to go. I'm getting worried since I haven't slept much, my adrenalin is shooting through my body, and so my cortisol levels are most definitely up. I'm hoping those 2lb were not muscle. But anyways, I'm at 126lb.

A chic on the move.

CLPgold

Today was the last super heavy day. Yahoo.

Tomorrow is the new program and we start with legs. We'll be doing 5 exercises. 4sets @ 8-10reps, 5th set is a drop set to extreme failure Sounds like a blast!!!

Military Press
10reps x 2sets x 115lb
8reps x 4sets x 115lb
6reps x 2sets x 115lb

Tricep Pressdown w/Rope
6reps x 8sets x 85lb

Upright Row
6reps x 8sets x 60lb

DB Shoulder Press - Palms Facing In
8reps x 3sets x 35lb
6reps x 5sets x 35lb

Dips - Between 2 Benches w/Weight Plates For Resistance
10reps x 3sets x 90lb in my lap
8reps x 3sets x 90lb
6reps x 2sets x 90lb

Life Fitness Rear Delt/Back Flye
6reps x 8sets x 65lb

Hammer Strength Tricep Pressdown
6reps x 6sets x 45lb
6reps x 2sets x 35lb

A chic on the move.

CLPgold

Sleep: 6hr. Well...s***

10:00am
3cooked egg whites, 1whole
1CLPberry muffin
1tbsp.ff plain yogourt
1iron, 1cal/mag, 1multi, 1tsp.flax oil, 2tbsp.apple cider vinegar

2:30pm
1 1/2cp.ground beef leftovers
1soy protein shake
3 - 473ml Labbatt Blue Light LMAO, so wtf? I can't take it anymore I gotta drink.............

11:00pm
500gm (yes the whole gosh darnit tub, I was starvin) 1%cottage cheese
1small banana

more beer....

Today has been very bad for eating. Just didn't get all the meals in. Still no junk food. I'm just not having any cravings at all.

Super hottie came and talked to me whilst I worked out with training partner today. He's so beautiful...

A chic on the move.

CLPgold

New Program

Life Fitness Leg Press
10reps x 4sets x 335lb
Dropset
10reps x 335lb
12reps x 275lb
12reps x 195lb
12reps x 135lb

Hack Squat
10reps x 4sets x 180lb
Dropset
10reps x 180lb
10reps x 90lb
10reps x 50lb

Hammer Strength Leg Extension
10reps x 1set x 40lb
10reps x 3sets x 30lb - this machine is a killer for quads, hence my super light weight <<<<< geesh
Life Fitness Leg Extension Dropset
10reps x 135lb
6reps x 105lb
6reps x 75lb
6reps x 45lb I thought I was gonna sob uncontrollably after those LMAO they hurt soooooo goood

Hammer Strength Leg Curl
10reps x 1set x 50lb
10reps x 3sets x 55lb
Life Fitness Leg Curl
10reps x 135lb
8reps x 105lb
8reps x 75lb
15reps x 45lb

Walking Lunges - about 50ft total distance each time
1set x 15lb each
3sets x 20lb each
Dropset
20lb
15lb
10lb
5lb The legs were HAPPY OH YEAH!!!

Cable Crunch - Using Ropes on Lat Pulldown Part Facing Away From Machine - These are awesome ab exercises
12reps x 4sets x 40lb
Dropset
12reps x 40lb
15reps x 30lb
20reps x 20lb

Crunch on Stability Ball using tubing for resistance
6sets

Did some pilates abs with training partner.

Long stretch. Did good. No cardio.

A chic on the move.

w8lifter

beer?! I don't want to see that again Missy!!!!

CLPgold