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Cyndi's Diet/WO Log
- Thread starter Sapphire
- Start date
Originally posted by gwcaton
Morning !
Could you be any hotter !? My god woman !
Ok I'm done now . I'll try not to be so obvious.
Have a great day !
Good morning Gary!! Thanks for the compliment! You are the sweetest.
I can't wait for the weekend, today is dragging.......
You have a great day too Hun!!
Originally posted by gopro
Sapphy...if I make you look any HOTTER the sun is gonna get jealous!
COACH!! I still need SOOOOOO much work!!
Do your magic GoPro!! My bod is in your hands (so to speak)!
But Thank you.....
BTW I still couldn't do more than 60 pounds with LLCs.
Originally posted by Sapphire
COACH!! I still need SOOOOOO much work!!
Do your magic GoPro!! My bod is in your hands (so to speak)!
But Thank you.....
BTW I still couldn't do more than 60 pounds with LLCs.
Your sig says it all hun.
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Originally posted by Sapphire
COACH!! I still need SOOOOOO much work!!
Do your magic GoPro!! My bod is in your hands (so to speak)!
But Thank you.....
BTW I still couldn't do more than 60 pounds with LLCs.
work needed?
Originally posted by naturaltan
work needed?
LOTS and LOTS of work!!!
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ok ... if you say so. As your personal photographer, I will have to say that that last pic I took, stupendous! 
Originally posted by naturaltan
ok ... if you say so. As your personal photographer, I will have to say that that last pic I took, stupendous!
Friday April 16
Meal 1
glutamine
oatmeal w/protein powder
1 tbls Nat PB
coffee
Meal 2
cottage cheese (ff)
soy crisps
Meal 3
grilled chicken on green salad w/ balsamic vinegar
Meal 4
Meal 5
REST DAY!! Chris and I are taking Belle to the BEACH!!!
Weekend WOs
SATURDAY
CHEST/BACK/ABS
-FLAT DUMBELL PRESS...3 X 6-8
-INCLINE BAR PRESS...3 X 6-8
-INCLINE FLYE...3 X 6-8
-UNDERHAND GRIP PULLDOWN...3 X 6-8
-CG SEATED ROW...3 X 6-8
-ONE ARM ROW...3 X 6-8
-HYPEREXTENSIONS...3 X 12-15 (USE WEIGHT IF YOU HAVE TO...HOLD A PLATE BY
YOUR CHEST)
-ABS
SUNDAY
LEGS/CALVES
-LEG PRESS...3 X 6-8
-SQUATS...3 X 6-8
-STEP UPS...2 X 10-12
-LYING LEG CURL...3 X 6-8
-STIFF DEADLIFT...3 X 6-8
-BUTT BLASTER...2 X 12-15
-ABDUCTION...3 X 15-20
-LEG PRESS CALF...2 X 8-10
-SEATED CALF...2 X 8-10
Meal 1
glutamine
oatmeal w/protein powder
1 tbls Nat PB
coffee
Meal 2
cottage cheese (ff)
soy crisps
Meal 3
grilled chicken on green salad w/ balsamic vinegar
Meal 4
Meal 5
REST DAY!! Chris and I are taking Belle to the BEACH!!!
Weekend WOs
SATURDAY
CHEST/BACK/ABS
-FLAT DUMBELL PRESS...3 X 6-8
-INCLINE BAR PRESS...3 X 6-8
-INCLINE FLYE...3 X 6-8
-UNDERHAND GRIP PULLDOWN...3 X 6-8
-CG SEATED ROW...3 X 6-8
-ONE ARM ROW...3 X 6-8
-HYPEREXTENSIONS...3 X 12-15 (USE WEIGHT IF YOU HAVE TO...HOLD A PLATE BY
YOUR CHEST)
-ABS
SUNDAY
LEGS/CALVES
-LEG PRESS...3 X 6-8
-SQUATS...3 X 6-8
-STEP UPS...2 X 10-12
-LYING LEG CURL...3 X 6-8
-STIFF DEADLIFT...3 X 6-8
-BUTT BLASTER...2 X 12-15
-ABDUCTION...3 X 15-20
-LEG PRESS CALF...2 X 8-10
-SEATED CALF...2 X 8-10
Last edited:
Good Morning Gorgeous !
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ditto on what Gary said ...
Good morning handsome, charming Gentlemen!! (Gary and NT) 
OOOOOOO ,
Step ups in your wo. Those have got to be killer! No wonder you have such delicious legs. Did I really say that ? OH my ! I must be getting shameless in my old age ! Getting older canbe so much fun. Can say and do some things couldn't when younger and get away with it. Just use the old age excuse !
You look great. I admire your determination and dedication
Step ups in your wo. Those have got to be killer! No wonder you have such delicious legs.
Did I really say that ? OH my ! I must be getting shameless in my old age ! Getting older canbe so much fun. Can say and do some things couldn't when younger and get away with it. Just use the old age excuse ! You look great. I admire your determination and dedication
Originally posted by gwcaton
OOOOOOO ,
Step ups in your wo. Those have got to be killer! No wonder you have such delicious legs.
You look great. I admire your determination and dedication
You are sweet Gary... YUP I did step ups today, 35 lb db in each hand too. OUCH! It's beautiful here today, I sorta rushed my WO to get outside! I will speak to you tommorow!
The beach! I wish I could go too! Enjoy the pretty day!!!
Weekend Diet
Not bad...
Not great...
Back on track Monday!!
Not bad...
Not great...
Back on track Monday!!
Im jealous of the beach!!!! nice!! Hope you had a wonderful time with Chris out there!! no worries in the diet hun, Mondays a new day!! and you can more than afford some treats woman! Your already gorgeous!! 
How was legs today?
How was legs today?
Re: Weekend Diet
Hahah! That's funny, I wish I could post my meals like that
Originally posted by Sapphire
Not bad...
Not great...
Back on track Monday!!
Hahah! That's funny, I wish I could post my meals like that
Hi ya Jen and Viv!!
The beach was awesome, kinda windy but my puppy had a blast!!
I did OK with my diet, I am always less strict on the weekend. I was good with my workouts, which to me is even more important. That legs WO was tough, especially because I wanted to be OUTSIDE in the sun, not inside in a smelly gym!! My chest and legs are so sore today.
It's supposed to be 85 degrees today! WOOHOOO!!!!!
How are u two doing today????
This is rep range week for me!
The beach was awesome, kinda windy but my puppy had a blast!!
I did OK with my diet, I am always less strict on the weekend. I was good with my workouts, which to me is even more important. That legs WO was tough, especially because I wanted to be OUTSIDE in the sun, not inside in a smelly gym!! My chest and legs are so sore today.
It's supposed to be 85 degrees today! WOOHOOO!!!!!
How are u two doing today????
This is rep range week for me!
Good morning !
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Originally posted by Sapphire
Good morning handsome, charming Gentlemen!! (Gary and NT)
handsome and charming ...
... giggle
Monday April 19
Meal 1
oatmeal w/ rf nat PB
Meal 2
cottage cheese
soy chips
Meal 3
glutamine
chunk chicken w/ brown rice
Meal 4
Rest Day!! Getting prepared for Rep Range week! My chest and legs and BUTT are killing me. Actually my shoulders and back are still sore as well from Power week.
Meal 1
oatmeal w/ rf nat PB
Meal 2
cottage cheese
soy chips
Meal 3
glutamine
chunk chicken w/ brown rice
Meal 4
Rest Day!! Getting prepared for Rep Range week! My chest and legs and BUTT are killing me. Actually my shoulders and back are still sore as well from Power week.
Last edited:
Meal 1
handful of almonds
glutamine
turkey and egg whites on whole wheat bread
coffee
Meal 2
ff cottage cheese
too much PB (RF)
Meal 3
steamed chicken/broccoli with brown rice
Meal 4 (pre WO)
protein shake
glutamine
Rep Range Week
DELTS/BIS/TRIS/ABS
-SEATED SIDE LATERAL...3 X 7-10
-MACHINE SHOULDER PRESS...2 X 11-15
-CABLE WG UPRIGHT ROW...2 X 16-20
-BARBELL CURL...2 X 7-10
-SEATED DUMBELL CURL...2 X 11-15
-CABLE CURL...1 X 16-20
-TRICEP PRESSDOWN...2 X 7-10
-REVERSE GRIP PRESSDOWN...2 X 11-15
-DUMBELL KICKBACK...2 X 16-20
-ABS
Great WO!!! OUCH is all I need to say!
Meal 5
chicken sausage
guacomole
1 dark chocolate kiss mmmm........
handful of almonds
glutamine
turkey and egg whites on whole wheat bread
coffee
Meal 2
ff cottage cheese
too much PB (RF)
Meal 3
steamed chicken/broccoli with brown rice
Meal 4 (pre WO)
protein shake
glutamine
Rep Range Week
DELTS/BIS/TRIS/ABS
-SEATED SIDE LATERAL...3 X 7-10
-MACHINE SHOULDER PRESS...2 X 11-15
-CABLE WG UPRIGHT ROW...2 X 16-20
-BARBELL CURL...2 X 7-10
-SEATED DUMBELL CURL...2 X 11-15
-CABLE CURL...1 X 16-20
-TRICEP PRESSDOWN...2 X 7-10
-REVERSE GRIP PRESSDOWN...2 X 11-15
-DUMBELL KICKBACK...2 X 16-20
-ABS
Great WO!!! OUCH is all I need to say!
Meal 5
chicken sausage
guacomole
1 dark chocolate kiss mmmm........
Last edited:
Wednesday April 21
Glutamine
Meal 1
oatmeal
coffee
Meal 2
low carb atkins whole wheat bread (1 slice)
with rf PB
Meal 3
4 rice cakes
steamed chicken/mixed veggies (no sauce OF COURSE!!)
brown rice
Ok I am starving today... not sure why, SO HUNGRY!!! All I want to do is eat eat eat
Meal 4 (pre WO)
protein shake
glutamine
LEGS!!!
-feet high leg press...3 x 7-10
-squats...3 x 11-15
-step ups...3 x 16-20
-stiff deadlift...3 x 7-10
-seated leg curl...2 x 11-15
-lying leg curl...2 x 16-20
-abduction...1 x 15-20, 1 x 20-25, 1 x 25-30
-standing calf...1 x 7-10, 2 x 11-15, 1 x 16-20
WO was good, I am gonna do calves and abs tommorow!
Meal 5
glutamine
grilled chicken w/ egg whites/ spinach
Glutamine
Meal 1
oatmeal
coffee
Meal 2
low carb atkins whole wheat bread (1 slice)
with rf PB
Meal 3
4 rice cakes
steamed chicken/mixed veggies (no sauce OF COURSE!!)
brown rice
Ok I am starving today... not sure why, SO HUNGRY!!! All I want to do is eat eat eat
Meal 4 (pre WO)
protein shake
glutamine
LEGS!!!
-feet high leg press...3 x 7-10
-squats...3 x 11-15
-step ups...3 x 16-20
-stiff deadlift...3 x 7-10
-seated leg curl...2 x 11-15
-lying leg curl...2 x 16-20
-abduction...1 x 15-20, 1 x 20-25, 1 x 25-30
-standing calf...1 x 7-10, 2 x 11-15, 1 x 16-20
WO was good, I am gonna do calves and abs tommorow!
Meal 5
glutamine
grilled chicken w/ egg whites/ spinach
Last edited:
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giddie up!!
Things are looking super woman!!! 
diet and training- GP is really killing you!!
I love gucamole!! or just avocados even
those sausages sound good too but Ive yet to find them!
LOVE the new avi
diet and training- GP is really killing you!! I love gucamole!! or just avocados even
those sausages sound good too but Ive yet to find them! LOVE the new avi
Originally posted by J'Bo
someone found the chicken sausages
they are great arent they Sapphy?
nice butt btw. the bubble is coming
YUMMY! I love those chicken sausages! Sooo good!!!
Nah... butt needs so much work it makes me
but thanks anyway!!
Thursday April 22
Meal 1
glutamine
protein shake
oatmeal
Meal 2
3 rice cakes with LF cottage cheese
Meal 3
steamed chicken and broccoli w/ brown rice
Meal 4
protein shake
WO
Calves (from yesterday)
Abs
Meal 5
Meal 1
glutamine
protein shake
oatmeal
Meal 2
3 rice cakes with LF cottage cheese
Meal 3
steamed chicken and broccoli w/ brown rice
Meal 4
protein shake
WO
Calves (from yesterday)
Abs
Meal 5
Last edited:
Hope you have a super day sunshine!!BTW, nice butt!!
What kinda soy chips do you eat?
