i wanna rock HARD!

[Adidas]

Hey NG,

DPw8 will soon be revising my meal plan. From reading what you and Leslie say, it is not going to be so good

 

[nikegurl]

mine's ok - it's just that i had the old deplete/load thing down to a science. this one requires a bit more thinking b/c it's new.

oh.....and of course i've always neglected my veggies so now i'm not going to do that so there will be chopping involved. lol

 

[nikegurl]

starving.....and another 30 minutes to go.

 

[Jodi]

Yaaaaaeeeehh! Another Flax lover. Woohoo!


I know I'm sick

 

[Dr. Pain]

I'm not so sure Ya'll should be comparing each others plans!

(That's one for each of you ladies....lucky our male clients don't participa8)

DP

 

[nikegurl]

Hi DP (head hanging low).....i think it's more a vicarious pleasure thing when we compare. it's nice to know someone somewhere is eating pb with permission. and me? i'm happy to have my newman's and sweet potato (not together).

mochy - you're right. flax is just fine with me!

 

[Leslie]

And Me, I am happy I can have.....Oh WAIT THATS RIGHT! I can't have ANYTHING BUT Flax Nothing to compare here LOL

 

[nikegurl]

i have my newman's but you have that body!

 

[Adidas]

Originally posted by nikegurl
i have my newman's but you have that body!

I second that one NG

 

[w8lifter]

After reading all this, I had to post this....it's what crunch was working on for my website....I'm starting to think ya'll see me like this

 

[nikegurl]

nah! i expected to see you with a halo or something. you're hero and idol around here.

but it was funny as fuq!

 

[nikegurl]

starting new training program but may as well log last night's arm workout.

BICEPS
EZ Bar Curls
12 x 45 (bar + 2 10 lb plates)
10 x 50
7 x 55
6 x 55

Incline DB Curls
7 x 20
8 x 20
6 x 20

TRICEPS
Cross Face Extension (1 Arm w/DB lying down)
2 x 6 x 15
12 x 10

Pushdowns
12 x 30
9 x 35
8 x 35

 

[dvlmn666]

roflmao that's good W8 lmao

 

[dvlmn666]

so, was this arm workout, part of your new program. or just the finishing touches to the last one?

 

[nikegurl]

the end of the last one! new one starts tomorrow with shoulders

 

[dvlmn666]

cool, can't wait to see how it turns out. Good luck

 

[Adidas]

Originally posted by w8lifter
After reading all this, I had to post this....it's what crunch was working on for my website....I'm starting to think ya'll see me like this

 

[nikegurl]

Friday Meals

Meal 1
3 oz chicken
1 egg
1/2 cup oatmeal (dry measure)
1 tsp flax

Meal 2
can tuna
2 egg whites
1.25 Tbs safflower mayo
1/2 apples
1 c cucumber

Meal 3
1 turkey burger
4 egg whites
4 oz sweet potato
1 cup broccoli
1 tsp Newman's

Meal 4
4 oz ground sirloin
5 egg whites
5 strawberries
1 cup salad greens (endive etc)
1 Tbs Newmans

Meal 5
3 1/2 scoops whey
1 Tbs flax

TOTALS
1879 calories
208 protein
74 carb (after subtracting fiber which was 14 g)
73 fat

feeling good and loving sweet potato more than i thought possible. craziness. even better than flax.

seriously - i LOVE 'em! my mom ate them when i was a kid and i thought she was nasty.....mom's right about something ELSE.
go figure!

 

[lina]

Originally posted by w8lifter
After reading all this, I had to post this....it's what crunch was working on for my website....I'm starting to think ya'll see me like this

Very funny page w8!

Hi NG

You are doing awesome with your meals and workout!

You are one determined lady that I admire!

I like sweet potatoes but what I hate bout them is it takes FOREVER to cook! I'd like to bake them but that takes too long, guess I should do batches, but I usually just nuke in a bit of water. How do you cook yours?

 

[nikegurl]

i just wash 'em, poke holes and nuke. in my microwave it's about 10 minutes for a not too big one.

baking is better but takes so long and it's been too hot for the oven to be on that long. who am i kidding? when it's cold out i still won't bake them b/c i'm too lazy to take that much time!

 

[nikegurl]

thanks for the kind words lina! i was slacking for awhile and i've learned i don't get much margin for error (eating bad). i really lose condition fast. i'm hoping it will come back fast too. and this time - i'm not letting it go.

feels to good to be making progress and feels to bad to be getting worse instead of better!

 

[nikegurl]

SATURDAY's workout (10/5/02)

Hardest shoulder day I've ever had. I could barely lift my arms at the end - seriously. I was fried after the superset of shrugs and upright rows but finished the routine with my side and front laterals. Ow. I loved it though!

EXTERNAL ROTATIONS
2 x 12 x 10

SMITH PRESSES
12 x bar
10 x 15 lb each side
8 x 17 1/2
8 x 20

will up the weight next week.

DB PRESSES
10 x 20 (needed a light spot on last 2)
8 x 20 spot on 1
6 x 25 spot on 2

will start w/15 lbs next time.

SUPER SET DB SHRUG & UPRIGHT ROWS
12 x 35 + 10 x 35
12 x 35 + 10 x 35
10 x 35 + 10 x 35

DB SIDE LATERALS
8 x 15 - cheated a bit on last 2 reps
9 x 10
9 x 10

FRONT RAISES
2 x 8 x 7 1/2

I'm out of the comfort zone. My shoulders have always sucked but they'll HAVE to improve now. Have to.

 

[nikegurl]

SATURDAY MEALS

Meal 1
3 oz chicken
1 egg
1/2 cup oatmeal (dry measure)
1 tsp flax

Meal 2
can tuna
2 egg whites
1.25 Tbs safflower mayo
1/2 apples
1 c cucumber

Meal 3
1 turkey burger
3 egg whites
4 oz sweet potato
1 cup broccoli
1 tsp Newman's

Meal 4
4 oz ground sirloin
5 egg whites
5 strawberries
1 cup salad greens (endive etc)
1 Tbs Newmans

Meal 5
3 1/2 scoops whey
1 Tbs flax

TOTALS
1862 calories
204 protein
74 carb (after subtracting fiber which was 14 g)
73 fat

 

[nikegurl]

Legs tomorrow. Last Monday I got my 100 reps squats in 4 sets so this week I'm upping the weight on squats by 10 lbs.

 

[dvlmn666]

good luck, I know you'll have no prob.

 

[nikegurl]

thanks dvlmn. i'm dreading it and looking forward to it. that's how it always is for me with legs.

SUNDAYS MEALS

MEAL 1
3 oz chicken
1 egg
1/2 cup oatmeal
1 tsp flax

MEAL 2
1 can tuna
2 egg whites
1 1/4 Tbs safflower mayo
1/2 apple

MEAL 3
turkey burger
4 egg whites
1 c cucumber
1 tsp Newman's olive oil dressing
4 oz sweet potato

MEAL 4
4 oz groud sirloin
3 egg whites (should have been 5 - I ran out before I realized)
1 c brocolli
1 Tbs Newman's Family Recipe Italian

MEAL 5
3 1/2 scoops whey
1 Tbs flax

TOTALS
1806 calories
201 protein
71 fat
68 carbs (after subtracting fiber)

 

[nikegurl]

did abs last night. the plan was to do them tonight after legs....but i never want to do a damn thing but shower after my leg workouts. i decided i better get them done on sunday.

Reverse Crunch
2 sets x 20 reps
x15

Crunch
2 x 20
x 15

Ab Slide (the little wheel)
2 x 10

haven't done abs in awhile - i'll probably be sore. no biggie.

 

[Adidas]

Hi NG,

How are your abs feeling today? Your diet is looking good. My new plan doesn't have any newman's own anymore. However, I am lucky to report there is still one meal with PB. Of course an increase in flax which I am finally getting used to.

 

[nikegurl]

Hi lady - Abs are hurting! lol. It was a bit tough to get out of bed this morning. Pretty pitiful actually since I only did 7 sets and it didn't feel so hard while I was doing it.

I so love Newman's! I had been using his olive oil one but the Family Recipe Italian is even better....I don't really mind flax though. Mostly it's just that the veggie prep gets on my nerves. (I'm pretty lazy with that stuff lol)

The good news is you still have whipping cream in your shakes! And PB? We won't even talk about that (I can't be trusted with PB)

 

[Leslie]

Hey Gals

A~ don't feel bad, I am having 4 TABLESPOONS of FLAX everyday! LOL

NG~ Try Newman's Cesear(not creamy)!!!