Cyndi's Diet/WO Log

[atherjen]

Hey beautiful! how is your friday going??
hope your getting some sun!! its raining and windy and cold here all day!

argh gotta hate it when ppl at work bring in bad treats! good girl for not giving in!!

 

[naturaltan]

Sapph

 

[Sapphire]

Originally posted by atherjen
Hey beautiful! how is your friday going??
hope your getting some sun!! its raining and windy and cold here all day!

argh gotta hate it when ppl at work bring in bad treats! good girl for not giving in!!

Hi Sweetie!

I was very busy over the weekend.. didnt get a chance to go online! Hope your weekend was great, it rained and was windy here too ALL weekend. BLAH!!

I was so good this weekend... went to a Bday party on Sat and only had ONE forkful of Bday cake (for good luck)!

How was your weekend??

 

[Sapphire]

Monday April 5

Glutamine

Meal 1
turkey and egg whites
coffee

Meal 2
RF Nat PB on plain rice cakes (5)

Meal 3
1/2 can chunk turkey with brown rice

Meal 4
cottage cheese


Meal 5
chicken with spinach
guacomole


Went with Chris for our Monday walk with Belle, my puppy!!


Rest day from weights....

Great WOs over the weekend.... rep range is a killer!

Saturday
CHEST/BACK/ABS

-INCLINE PRESS...3 X 7-10
-FLAT DUMBELL PRESS...2 X 11-15
-CABLE CROSSOVER...3 X 16-20
-ONE ARM ROW...3 X 7-10
-WIDE GRIP SEATED ROW...3 X 11-15
-UNDERHAND GRIP PULLDOWN...2 X 15-20
-HYPEREXTENSION...3 X MAX
-ABS


Sunday
-LEG PRESS...3 X 7-10
-SMITH SQUATS...3 X 11-15
-SINGLE LEG EXTENSION...2 X 16-20
-STIFF DEADS...3 X 7-10
-SEATED LEG CURL...3 X 11-15
-BUTT BLASTER...3 X 16-20
-ADDUCTION...2 X 20-25
-STANDING CALF...2 X 7-10
-SEATED CALF...2 X 11-15

 

[atherjen]

wowie!! NICE workouts!!!! look intense!!

soo dedicated for just 1 forkful of cake! thats power woman!

sorry you had miserable weather- so didnt I. when are we ever gonna see some nice spring flowers eh?

Hope you have a GREAT day!!

 

[Jill]

Hows your today???? I was just gonna say no new avi yet but you must of just changed it! Lookin smokin as always!

 

[Sapphire]

Originally posted by Jill
Hows your today???? I was just gonna say no new avi yet but you must of just changed it! Lookin smokin as always!

My booty is pretty darn sore, thanks for asking!
GP's an awesome trainer!! I LOVE him!!!! Ya know he could be YOUR cyber trainer too...

 

[Sapphire]

April 6 Tuesday

Meal 1
egg whites and turkey

Meal 2
RF Nat PB on 2 rice cakes (plain no salt)

Meal 3
chunk chicken with brown rice

Meal 4 (pre WO)
glutamine
cottage cheese (ff)


SHOCK WEEK!!!

DELTS/ARMS/ABS

-SUPERSET: STANDING SIDE LATERAL/MACHINE SHOULDER PRESS...2 X 8-10 EACH
-SUPERSET: BENT LATERAL/CABLE WG UPRIGHT ROW...2 X 8-10 EACH
-SUPERSET: PREACHER CURL/CABLE CURL...2 X 8-10 EACH
-DROPSET: STANDING DUMBELL CURL...1 X 8-10, DROP 8-10
-SUPERSET: TRICEP PUSHDOWN/CG BENCH PRESS...2 X 8-10 EACH
-SUPERSET: CURL GRIP PUSHDOWN/OVERHEAD DUMBELL EXT...1 X 8-10 EACH
-DROPSET: ROPE PUSHDOWN...1 X 8-10, DROP 8-10
-ABS
kneeling rope crunches 4 sets 110x30


Meal 5 (post WO)
glutamine
chicken sausage and egg whites

 

[atherjen]

wozzers now that is what I call a shocker!!! Have fun with that workout!!!

 

[Sapphire]

April 7 Wednesday

Meal 1
egg whites and turkey
coffee
2 tbls rf nat PB

Meal 2
LF cottage cheese w/ brown rice

Meal 3
same as meal 2


2:00 pm I ate a Carb solutions High protein bar
I was sooo hungry. Oh well!! I am doing a hard leg wo today, so I will burn it off!!!!

Meal 4 (pre WO)
protein shake


Yesterday's WO was good, I got to the gym late.... so it was a bit crowded. My arms are killing me!

LEGS

SUPERSET: LEG PRESS/LEG EXTENSION...2 X 8-10 EACH
-SUPERSET: REGULAR SQUATS/PLIE SQUATS...2 X 10-12/12-15
-DROPSET: LEG EXTENSION...1 X 8-10, DROP MAX, DROP MAX
-SUPERSET: STIFF DEADLIFT/SEATED LEG CURL...2 X 10-12 EACH
-SUPERSET: LYING LEG CURL/STEP UPS...2 X 8-10/12-15
-DROPSET: BUTT BLASTER...1 X 12-15, DROP MAX
-SUPERSET: LEG PRESS CALF/SEATED CALF...2 X 12-15 EACH

decline situps with 25 lb weight 4x20

I am beat from that WO!!!

Meal 5
glutamine
cottage cheese

Meal 6
chicken with spinach

 

[naturaltan]

I think it's time I, your personal photographer take a new pic to show all your IM friends the excellent body you're sculpting.

Seriously ... you're really putting in some great w/o's!

 

[ncgirl21]

WOW!! Your super dedicated!! Your training/diet looks awesome!! What's a butt blaster?

You look great now- can't wait to see you in a few months!!

 

[Sapphire]

Originally posted by ncgirl21
WOW!! Your super dedicated!! Your training/diet looks awesome!! What's a butt blaster?

You look great now- can't wait to see you in a few months!!

Hi there Ncgirl! Thanks for stopping in!

I am doing my best to be dedicated! A butt blaster is what my trainer GoPro calls the glute machine, ya know the one where you sorta kneel and lift the weight resting on your hammies with your butt.


Thanks for the compliment!

 

[Sapphire]

Originally posted by naturaltan
I think it's time I, your personal photographer take a new pic to show all your IM friends the excellent body you're sculpting.

Seriously ... you're really putting in some great w/o's!

Yes NT my personal photographer I agree, it's time for you to take some pics....

Thanks! My W/Os are all designed by GP to bust my tush!!

 

[naturaltan]

How is the tush busting going?

 

[Sapphire]

Originally posted by naturaltan
How is the tush busting going?

I' d say pretty good.... still needs work though.

 

[naturaltan]

probably a good place to start with pictures

 

[Sapphire]

April 8 Thursday

Meal 1
egg whites and turkey

Meal 2
cottage cheese

Meal 3
grilled chicken salad with balsamic vinegar
bag of soy crisps




Yesterday's WO was pretty good, but I didn't feel that strong. I am very disappointed with my lying leg curls, I can't get over 60 pounds without my back arching. I hate doing plie squats in front of people, every stupid guy in the place stares at me, why I don't know. I look weird doing them. I did well with the stiff leg deadlifts though, 155 pounds. My hammies are sore from them.

 

[gwcaton]

Re: April 8 Thursday

Originally posted by Sapphire
Meal 1
egg whites and turkey




Yesterday's WO was pretty good, but I didn't feel that strong. I am very disappointed with my lying leg curls, I can't get over 60 pounds without my back arching. I hate doing plie squats in front of people, every stupid guy in the place stares at me, why I don't know. I look weird doing them. I did well with the stiff leg deadlifts though, 155 pounds. My hammies are sore from them.

Thats funny, but i would imagine every guy in the place stares at you no matter what you are doing.

 

[Sapphire]

Re: Re: April 8 Thursday

Originally posted by gwcaton
Thats funny, but i would imagine every guy in the place stares at you no matter what you are doing.

Hi there Gary!

I think they were staring at me because I looked like a big goofball!

 

[gopro]

Re: Re: Re: April 8 Thursday

Originally posted by Sapphire
Hi there Gary!

I think they were staring at me because I looked like a big goofball!

They stare at you during plie squats simply b/c they wish they were UNDER you while you do them...fantasies, fantasies.

And stop worrying too much about your lying leg curls...just do your best and keep your form strict.

-gopro aka Sapphy's ass sculptor

 

[Sapphire]

Re: Re: Re: Re: April 8 Thursday

Originally posted by gopro
They stare at you during plie squats simply b/c they wish they were UNDER you while you do them...fantasies, fantasies.

And stop worrying too much about your lying leg curls...just do your best and keep your form strict.

-gopro aka Sapphy's ass sculptor

Hi Sweetie!

OK I will try not to stress over the leg curls, it IS frustrating though.

is what I do when I think about those guys UNDER me or OVER me.. NIGHTMARE!!!

to my ass sculptor!!

 

[greekblondechic]

hahaha, ass sculptor.. CUTE!!!

HI CYNDI I'm sure your ass is already very nice

 

[gopro]

Originally posted by greekblondechic
hahaha, ass sculptor.. CUTE!!!

HI CYNDI I'm sure your ass is already very nice

Oh, trust me, IT IS!

 

[Sapphire]

Originally posted by greekblondechic
hahaha, ass sculptor.. CUTE!!!

HI CYNDI I'm sure your ass is already very nice

Hi Viv! I can SEE your ass is quite adorable from your AVI!!!

 

[Sapphire]

Originally posted by gopro
Oh, trust me, IT IS!

 

[J'Bo]

there you two are going at it again.
i want in....me too me too.

 

[gopro]

Originally posted by J'Bo
there you two are going at it again.
i want in....me too me too.

Come on in and play J...I'm big enough for the 2 of you

 

[J'Bo]

oh thats a little too much infor there how would that work anyways

 

[gopro]

Originally posted by J'Bo
oh thats a little too much infor there how would that work anyways

We'd figure it out or have a great time trying!