Cyndi's Diet/WO Log

[Sapphire]

Originally posted by J'Bo
I look great? your so silly

hey tell my trainer to let me have date rolls

GP tell him

Oh Come on now J!! You know you look good! Your ass is plastered all over this site!


Anywho.... yeah GP said I can eat date rolls with PROTEIN of course! I was sorta sick yesterday, so I skipped all workouts and ate practically nothing. I went spinning this am and I am going back to do weights now with a live trainer, not my cyber one....


I just ate 3 date rolls with AB.. yummy! My BF got me into them and he is a HOTTIE! Chest to die for... and everything else too,
but stay away from him Jenny! He's all MINE!!!!!!

Weight WO was GOOD! I still felt a little weak but better for the most part.

here it is...

Leg extensions 155x8,155x8,155x10
WS leg presses 255x12,275x12,315x12,335x12
stepsups 3 sets of 20 holding 20 lb dbs in each hand
Incline flyes 20x12,25x12,25x12
Bench press + bar 55X10,55x8,55x8
WG pulldowns 80x11,80x11,80x13
T bar rows 3 sets 20 lbs + bar (bar alone was heavy)
seated calf raises 135X15,155X12,170x8,180x6
standing calf raises 175x15,195x15,215x15

 

[Sapphire]

Monday Oct 19

Glutamine
Fat burner

Low Carb Protein bar
Coffee

Meal 1
1 piece of whole grain bread with natural PB

Meal 2
can of white meat turkey

Meal 3
mixed salad with grilled chicken
handful of pistachios

Meal 4
1 date roll (I ran out ) with almond butter
small protein shake

Meal 5
grilled chicken
fat free cottage cheese



I am cramming for an exam today... workouts will have to wait. GP will understand I am working my most important muscle.. my brain!!!

 

[gopro]

This is the cutest journal ever!

 

[J'Bo]

Originally posted by Sapphire
Oh Come on now J!! You know you look good! Your ass is plastered all over this site!

thanks to rissy
Anywho.... yeah GP said I can eat date rolls with PROTEIN of course! I was sorta sick yesterday, so I skipped all workouts and ate practically nothing. I went spinning this am and I am going back to do weights now with a live trainer, not my cyber one....
can you pm me the recipe hun?

I just ate 3 date rolls with AB.. yummy! My BF got me into them and he is a HOTTIE! Chest to die for... and everything else too,
but stay away from him Jenny! He's all MINE!!!!!!
oh dont worry i got my own goods now
Weight WO was GOOD! I still felt a little weak but better for the most part.

 

[J'Bo]

Originally posted by gopro
This is the cutest journal ever!

Dont you even start

 

[Sapphire]

Originally posted by J'Bo

Actually J... I don't make the date rolls, I buy them at a health food grocery store Trader Joe's.. but they sell them at most health food places!

I know you are in LOVE with your honey... I was just teasing you about my BF.
You will see your love soon, 18 days!! But I know not soon enough for YOU!!

 

[Sapphire]

Tuesday Oct 20

Glutamine
fat burner

Meal 1
protein shake
1 piece whole grain toast with Almond butter
coffee

Meal 2
low carb protein bar (I know I shouldn't eat them.. but I DID
1 piece whole grain toast with almond butter
Chamomile tea

Meal 3
2 soy patties with ketchup
( I have been stuck in my apartment all day studying.. beggars can't be choosers)

going to WO now for a break...

WO Q/C/B/C/A

-superset: leg extension/plie squats 155x12,170x10/45x20,45x20
-step-ups... 2 sets of 20 lb db in each hand x 20 each leg
-incline dumbbell press...20x15,25x12,25x10
-cable crossover...30 lbs each sidex12, 35x6,30x10
-V grip seated row...70x12,70x12,70x12
-one arm row...25x15,25x12
-standing calf...235x18,255x15,275x14,115x25
-abs

No time for CARDIO today...
I hate studying!!!

Meal 4 after gym
protein shake with glutamine and almond butter

Meal 5
chicken sausage and broccoli

 

[Sapphire]

October 22 Wednesday

Meal 1
Protein shake
made with frozen date rolls, peanut butter, soy protein and whey protein, water and ice! My sweetie made it for me this am..
coffee

Meal 2
turkey and egg whites
2 tblsp natural peanut butter

Meal 3
homemade lentil soup
bag of pistachios


Meal 4
low carb protein bar

Meal 5
edamame
another low carb protein bar (I know I shouldn't be eating this, I promise after my test I will go buy real food) with almond butter
chamomile tea


Weight Workout

-seated leg curl...90x12,95x10,95x10
-stiff deadlift...90x12,90x12,90x12
-machine shoulder press...30x12,40x8
-cable upright row...50x12,55x12,60x12
-preacher curl 30x12,30x12,30x12
-hammer curl...15x12,15x12,15x12
-CG bench press (hold hands about 6" apart)...3 x 8-10
I replaced the CG bench presses with assisted dips 3 sets
-pushdown...40x12,45x10,45x8

Glutamine after WO


No Cardio today.. still studying.... :

 

[Sapphire]

Thursday Oct 23

Fat burner

Meal 1 - protein shake with frozen banana and dates, (same as yesterday)
coffee

Meal 2- fat fat cottage cheese

Meal 3- mixed salad with grilled chicken

Meal 4- chicken breast

2 tblsp peanut butter before gym
Glutmaine before 50 minutes Elliptical

Meal 5 - Grilled chicken
guacomole

 

[david]

I thought I'd drop in to say "hello" and say that once again, you have a fine looking journal! Your doing really well, Cyndi!!

 

[Sapphire]

Originally posted by david
I thought I'd drop in to say "hello" and say that once again, you have a fine looking journal! Your doing really well, Cyndi!!

Hi Dave!! Thanks.. I am now actually posting my workouts. What do you think? I have not been eating that great the last few days... I have been TRYING to study for my CNE certification update exam. It's tommorow at 9:00 am. I need to get some real food in the house.

 

[david]

Whoops, I did miss the other days food log! I thought you forgot to list the rest! That's all?? I know, studying for those test can be hectic and losing track of timeis easy to achieve!

 

[Sapphire]

Originally posted by david
Whoops, I did miss the other days food log! I thought you forgot to list the rest! That's all?? I know, studying for those test can be hectic and losing track of timeis easy to achieve!

Yeah I am DONE though I can't study anymore.. hopefully I studied enough!

 

[david]

I'm sure you'll do fine, sweetie!! I have faith in you!

 

[Sapphire]

Originally posted by david
I'm sure you'll do fine, sweetie!! I have faith in you!

Awww.. Thanks Dave! I did pass by the way. I just got home from taking the test. It was pretty tricky.. but who cares?? It's OVER and I passed.
Thanks for the moral support!!!

 

[Sapphire]

Friday Oct 24

Meal 1
protein shake
3 date rolls with AB
coffee

Glutamine
fat burner

Meal 2
2 small chicken breasts

Meal 3
mixed salad with grilled chicken

Meal 4
low carb protein bar

Meal 5
chicken and spinach
1 glass red wine

REST DAY

 

[Sapphire]

Saturday Oct 25

Glutamine
Fat burner

Meal 1
protein shake
3 date rolls with PB

WO

QUADS/CHEST/BACK/CALVES/ABS

-LEG EXTENSIONS 170x10,175x8,180x8,185x6
-LEG PRESS...185x12,235x12,315x12,365x12
-STEP UPS...3 X 30 lb db in each handx 15 reps each set
-SUPERSET: WG PULLDOWN/FLAT DUMBELL PRESS...70x12,80x12,80x12/25x12,30x8,30x6
-SUPERSET: CG SEATED ROW/INCLINE BAR PRESS...70x12,80x8,80x6/45x12,55x6,55x6
-SEATED CALF...135x12,160x10,160x10
-STANDING CALF RAISES...195X20,215X15,235X12,255X15
-ABS

glutamine

Meal 2
Toasted wheat bread with almond butter

Meal 3
chicken breasts

Meal 4
protein bar

Meal 5
chicken (again)
salad

 

[david]

Bread.... bread.... I want some type of Bread!!!! Maybe in the form of a pizza!!!

Hi sapph!

 

[Sapphire]

Sunday October 26

Meal 1
3 date rolls with PB
1 slice whole wheat toast /PB

Spinning 60 minutes

Meal 2
grilled chicken

Meal 3
protein bar w/ AB

Meal 4
??????

WO

HAMS/INNER THIGH/DELTS/BIS/TRIS

-LYING LEG CURL...60x8,55x12,60x8,65x10
-SEATED LEG CURL...90x12,90x10,85x12,85x10
-ADDUCTION...50x20,60x15,70x12,100x10
-STANDING SIDE LATERAL...8x12,10x10,10x10,12x6
-MACHINE SHOULDER PRESS...40x6,40x6,50x5,43x6
-SUPERSET: CABLE BICEPS CURLS/PUSHDOWNS 35X12,40X12,45X10,50X8/40X12,45X10,50X9,55X6

I hate working shoulders.. they suck, it hurts and I am weak.

Meal 5
low carb pasta with venison meat sauce
1 glass red wine


Bad eating day... running around.. went spinning, hiking then to gym... no time to eat right.

 

[Sapphire]

Originally posted by david
Bread.... bread.... I want some type of Bread!!!! Maybe in the form of a pizza!!!

Hi sapph!

HI David!!

Good boy .. stay AWAY from the bread!!!

 

[Sapphire]

Oct 27 Monday

Glutamine
fatburner

Meal 1
protein shake with dates and PB
turkey and egg whites
coffee

Meal 2
fat free cottage cheese

Meal 3
apple with PB
Can of baby shrimp (yucky and fishy tasting) NEVER AGAIN
more FF cottage cheese


Meal 4
grilled chicken

Meal 5
MORE grilled chicken and spinach

Glutamine
60 minutes spinning

 

[david]

Re: Oct 27 Monday

Originally posted by Sapphire


Meal 3
apple with PB
Can of baby shrimp (yucky and fishy tasting) NEVER AGAIN
more FF cottage cheese

HOLY CRAP! THAT IS GROSS! Who suggested this as a meal? Cottage Cheese is manageable but a CAN of shrimp over fresh?? Yikes!

I would've taken that shrimp and added I can't believe it's not butter, Dash of hot sauce, REAL garlic and pepper. Then, that meal would sing sweetly!!!!

Oh yeah, raw onions would've have been a nice touch, too!

Ask Coach if that is permissible for you!!

 

[J'Bo]

canshrimp is ok if you eat it with cocktail sauce and cream cheese... not all of us have access to fresh shrimp dave

 

[david]

Sure, it's ok but I think she didn't like it for the fishy taste. If she used those spices I listed, I bet it would've tasted a lot better wouldn't you think?

 

[Sapphire]

Actually nobody recommended the canned shrimp. I just thought it would taste good and it is high in protein. BUT it was yucky. Unfortunately David I was at work VERY busy and I didn't have access to any spices or onions or garlic. I actually mixed cottage cheese with the shrimp. Oh well.. I ate it.

I bet the cocktail sauce would have tasted GOOOOOD!!

 

[Sapphire]

Tuesday Oct 28

Glutamine
fat burner

Meal 1
coffee
low carb protein bar
1 apple w/ PB

Meal 2
f/f cottage cheese

Meal 3
mixed green salad with grilled chicken

Meal 4
low carb protein bar yes I know protein bars are evil
handful of peanuts

Meal 5
salad with oil/vinegar
mussels marinara
1 glass red wine









I am going out to dinner with g/f tonight.. workouts will be pushed back one day.....

no weights or cardio today so.. I am going to keep carbs very low.

 

[Sapphire]

Wednesday Oct 29

I set a new record getting ready for work, showered and out the door in 15 minutes...... I OVERSLEPT!!!!

Meal 1
1 slice multigrain bread with PB
low carb protein bar (needed protein and didn't have time to make shake)

Meal 2
can of tuna

Meal 3
mixed salad with grilled chicken /vinegar

Meal 4
small protein shake
4 date rolls w/ PB
Glutamine

Meal 5
Chicken with spinach


Glutamine after WO

QUADS/CHEST/BACK/CALVES/ABS

- LEG EXTENSION.. 140X8,155X8,170X7,185X6
-LEG PRESS.. 225X12,325X12,375X12,395X10
-ONE LEGGED SQUATS.. 90X10 EACH LEG 4 SETS
-INCLINE DUMBELL PRESS..25X12,25X10,25X9
-CABLE CROSSOVER..30 X12,30X8,30X7
-ONE ARM DUMBELL ROW.. 25X10,25X10,25X10
-WG PULLDOWN..80X12,80X10,80X10
-SUPERSET: STANDING CALF/SEATED CALF:195X15/125X15,215X12/150X12,235X12/160X10
-ABS

My butt is gonna be SORE tommorow!! Oh yeah!


Cardio
20 minutes Elliptical

 

[gopro]

Stay tuned...some heavier lifting and new muscle is on the way!!

 

[Sapphire]

Originally posted by gopro
Stay tuned...some heavier lifting and new muscle is on the way!!

Hurt me Baby!!
I am gonna shoot for 400 lb leg presses today Coach. I will let you know if I do it.

I did 395!!

 

[Sapphire]

Oct 30 Thursday

Glutamine

Meal 1
vanilla protein shake with banana, dates and PB (yummy)
turkey and egg whites

Meal 2
Peanut butter (way too much I am sure)
I gotta lay off the peanut butter...

Meal 2 1/2
ff cottage cheese

Meal 3
1/2 can chunk chicken

Meal 4
protein shake
3 date rolls

I HAVE MAJOR PMS!!! I am retaining water....

HAMS/BUTT/DELTS/BIS/TRIS

-SEATED LEG CURL 80x12,85x12,90x12
-HIGH WIDE STANCE LEG HORIZONTAL LEG PRESS 195X12,215X12,235X12
-BUTT BLASTER: 120X15,130X12,140X10
-ABDUCTION: 50X12 SET SETS
-SEATED MACHINE PRESS: 3 X 10 3O LBS
-BARBELL CURLS: 40X12,45X10,50X10
-ASSSISTED DIPS 3 SETS
-TRICEP PUSHDOWNS 40X12,45X10

Glutamine

Meal 5
grilled chicken breast with my homemade guacomole on top.... YUMMY!!!

Good leg WO yesterday.. tush is sore and quads are stiff. Oh man.. shoulders today...

tonights WO was a bit lame.. went sorta light and changed exercises because the gym was MOBBED. I still hate shoulders...