i wanna rock HARD!

[nikegurl]

TUESDAY MEALS - not much variety from 1 day to the next. it's easier that way! (who me....lazy?)

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]

CHEST WORKOUT. Different for me. I thought it was a good workout until I got to the end....more on that later.

SMITH PRESS (FLAT)
10 x 25 lb plates (ea side)
10 x 30
8 x 35
6 x 37 1/2

I can start a bit heavier next week.

SUPERSET - DB Press (flat) and Incline Flyes
7 x 35s press + 8 x 15 (flye)
7 x 35 + 8 x 15
6 x 35 + 8 x 15

SUPERSET - CG Bench and DB Pullovers
9 x 55 (press) + 7 x 30 (pullover)
8 x 55 + 9 x 25
8 x 55 + 8 x 25

Now's where it went downhill fast....The plan was to finish w/2 sets of parallel bar dips - as many as I could do. Well.....after all of the above I could do none. none zero zip. Freaking sucked.

So then I decide I'll do 2 sets of pushups instead. I can normally bang out 15-20 strict pushups. Well....after chest workout I could only manage 1 set of 6 reps and 1 set of 5. Fried.....

 

[Adidas]

How's your chest feeling after that w/o? Sucks when you can't get 20 push ups done Must mean you were working hard.

I laughed b/c your "TUESDAY MEALS - not much variety from 1 day to the next. it's easier that way!" Is just like me Changing it up means more thinking and after a long day at the office I can't think..LOL

 

[nikegurl]

yep - it always takes me a bit when the plan changes to get the numbers down again so i don't mess with what i know!

chest feels a little sore but not too bad. it may be worse tomorrow. (i'm usually more sore 2 days after). i definitely pushed hard but it was a strange feeling. my weights dropped on the db presses b/c i had already done smith machine and then when i couldn't do even one dip.....

i'll get used to it! it's a lot more sets then i usually do for chest and i never used supersets on chest before. we'll see how it goes!

thanks for visiting!

 

[Stacey]

Hey Nikegurl!!! I just wanted to tell you Hi and that you are doing GREAT!!!!!!!

 

[nikegurl]

thanks stacey! good to feel like i'm doing the right things again. this time it has to be for good though! have a great night!

 

[Jodi]

yep - it always takes me a bit when the plan changes to get the numbers down again so i don't mess with what i know!

I know exactly what you mean. Mine has changed and I feel all discombobulated. I sit down everynight on Fitday and figure it out and then when I go to eat, I'm like oh shit how much of this again and I have to go look. LOL It takes me a week to get to know the numbers for that meal plan. LOL

 

[nikegurl]

Glad I'm not the only one, Mochy! I still have a "cheat sheet" I refer to!

WEDNESDAY MEALS (10/9/02)

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

Meal 3
4 oz ground sirloin *wasn't meant to be at this meal but I packed sirloin burger instead of turkey by mistake. still made the numbers work so not so bad (i think)
4 egg whites
4 oz sweet potato
1 cucumber
1 Tbs Newman's

Meal 4
1 can tuna
2 egg whites
2 Tbs Newmans
1 cup spaghetti squash

Meal 5
3 1/2 scoops whey
1 Tbs flax

TOTALS
1880 calories
202 protein
79 carb (after subtracting fiber)
73 fat

 

[nikegurl]

BACK WORKOUT - Wed 10/9/02

Very odd.....I was to start with 2 sets of pull ups - as many as I could do. I still can't do them! Well, I can do 1. Just one and barely. Sux. Sorta embarrassing. My back isn't weak so I don't get why I can't do these. This gym doesn't have the assisted pull up/dip machine so I was s.o.l.

Superset - Plate Row Machine & WG Lat Pulldowns
8 x 70 Rows + 10 x 70 Pulldowns
10 x 70 Rows + 8 x 80 Pulldowns (a bit heavy. i cheated on 2)
8 x 80 Rows + 9 x 70 Pulldowns

T-Bar Rows
10 x 25
8 x 30
2 x 6 x 35

Cable Pulley Row (V Bar)
12 x 70
10 x 80
6 x 90. 90 was a bit heavy...cheated on 2. will stick w/80.

Superset - Staight Arm Pulldowns & Hypers

12 x 20 + 10 hypers
10 x 30 + 10 hypers
10 x 30 + 10 hypers

Abs are still sore. Doing them again tonight before bed. Will post that tomorrow.

 

[nikegurl]

ABS - Wed pm 10/9/02

ABS (after back last night - Wed 10/9/02)

Bicycle Sit Ups
3 sets x 50 reps

Leg Raises
3 sets x 20 reps

 

[nikegurl]

THURSDAY NIGHT - ARMS

SUPERSET #1
Pressdown & EZ Bar Curls
1) 8 x 35 pressdown + 8 x 50 curl
2) 10 x 35 pressdown + 8 x 50 curl
3) 8 x 40 + 8 x 50

SUPERSET #2
One Arm Cross Face Tricep Extension + Preacher Curl Machine
1) 12 x 10 extension + 8 x 30 preacher
2) 5 x 15 + 5 x 10 extensions + 10 x 25 preacher
3) 2 x 15 + 6 x 10 extensions + 8 x 25 preacher

SUPERSET #3
Hammer Curls + One Arm Pressdown (palm up)
1) 12 x 15 hammers + 12 x 15 pressdown
2) 6 x 20 + 4 x 15 hammers + 12 x 20 pressdown
3) 8 x 20 + 10 x 25

It's official - everything hurts.

 

[w8lifter]

Originally posted by nikegurl


It's official - everything hurts.

 

[nikegurl]

my thoughts exactly!

 

[nikegurl]

i've managed to GAIN 2 more lbs and there have been no cheats. i doubt i could put on 2 lbs of muscle in a week though....i'll just try to be patient.

yesterday i could not make myself eat 5 meals. only got 4 and that isn't cool but i just felt vaguely pukey....fine today. will get in all 5 as planned. and ummmm....i had 1 Tbs pb in my shake instead of flax. won't do that again any time soon.

MEAL 1
3 oz chicken
1 egg
1 egg white
1/2 c. oatmeal (dry measure)
1 tsp flax

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

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

MEAL 4
3 1/2 scoops whey
1 Tbs whipping cream
1 Tbs pb

TOTALS
171 protein
59 fat
70 carb (after subtracting fiber)

not thrilled that i've gained 2 lbs though. i started back 6 lbs heavier than earlier this summer and those 6 had to be fat b/c i'd been eating bad.....so now i'm up a total of 8!!! eeks

but my waist area looks smaller since i got back on a good eating plan. too soon to freak.

 

[Leslie]

Dont feel bad, I am not eatting carbs and doing a shiot load of cardio and I gained 3 pounds! lol

 

[dvlmn666]

are you drinking enough water? Workouts look great, how do you like this new plan they gave ya?

 

[nikegurl]

who me? drinking enough water....well ummmm ya see it's definitely something i'm going to really work on.

(that means no)

workouts are awesome. i'm out of the comfort zone now for sure!

 

[dvlmn666]

Well maybe you should start logging on here how much water. That way we'll pick on ya until you start drinking enough.

 

[nikegurl]

OK - 11:00 am Friday - 1 liter down. (lame)

 

[nikegurl]

busy weekend - running all over. didn't log but did stick to my eating plan.

now i'm grilling and nuking and chopping and boiling and packing for the next few days.

will log again tomorrow forward!

 

[nikegurl]

MONDAY LEGS

Week 3 of Phase I . (4 phases total, 4 weeks each)

I raised the weight on the squats 10 lbs and still got all my 100 reps in 4 sets. I'll go up again next week for my last week of Phase I.

Oh - and after this....I will NEVER in life do Good Mornings again. I hate them!

Lying 1 1/4 Leg Curls
8 x 60
7 x 60
2 x 6 x 60

Squats
4 x 25 x 65

Good Mornings
2 x 25 x 35
2 x 25 x 25

Seated Calf Raises
6 x 20 x 35 will raise weight on these too. they burned like hell at the end but i managed to get 20 reps in all 6 sets so i'll increase next week.

 

[nikegurl]

TUESDAY MEALS

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

MEAL 2
can tuna
2 egg whites
1 1/2 tbs safflower mayo
1/2 apple

MEAL 3
turkey burger
1/2 cucumber
4 oz yam
4 egg whites
1/2 packet of mayo

MEAL 4
3 oz top sirloin
4 egg whites
1 cup spaghetti squash
1 Tbs Newman's

MEAL 5
3 1/2 scoops whey
3 Tbs whipping cream

TOTALS
1877 calories
204 protein
75 fat
75 carb (after subtracting fiber - was 87 g)

I keep coming in higher on calories than planned. The protein and fat are on the money. Carb count is right - after I subtract the veggies. I'm going to leave it like it is for another week and a half then adjust if needed.

Scale hasn't budged but I'm looking leaner.

 

[nikegurl]

Good Chest workout last night.

1. SMITH FLAT BENCH PRESS

10 x 60 (plus the bar whatever that weighs - not much)
8 x 70
7 x 75
6 x 80 (light spot on last rep)

2. SUPERSET - DB PRESS & INCLINE FLYES

8 x 35 (press) + 10 x 15 (flye)
6 x 35 (press) + 8 x 15 (flye)
10 x 30 (press) + 10 x 15 (flye)

I'm a lot weaker on these DB presses when they're done after the Smith.

3. SUPERSET - CG Bench & DB Pullovers

10 x 55 CG Bench + 10 x 25 Pullover
9 x 55 + 10 x 25
9 x 55 + 10 x 25

Finished with 2 sets of pushups to failure. I can normally do at least 15....But after this workout 2 sets of 6 reps left me laying on my face! Wiped out. But feeling good.

 

[dvlmn666]

sooooo.... how much water have you been drinking? I warned ya.

 

[nikegurl]

still not enough. but closer. lame....(me for not drinking it! not you for reminding me!)

 

[nikegurl]

WED MEALS

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

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

MEAL 3
turkey burger
3 egg whites
4 oz sweet potato
1/2 cucumber
1 tsp Newman's dressing

MEAL 4
can tuna
cup mixed greens
2 Tbs Newman's

MEAL 5
3 1/2 scoops whey
3 Tbs whipping cream

TOTALS (after subtracting fiber)
1768 calories
201 protein
75 fat
60 carb

 

[nikegurl]

BACK last night.

SUPERSET Plate Row Machine & WG Pulldowns

10 x 70 (row) + 10 x 70 (pulldown)
9 x 80 (row) + 9 x 80 (pulldown)
8 x 80 + 8 x 80

TBAR Rows
10 x 25
8 x 30
7 x 35
8 x 35

LONG PULLEY Rows
12 x 70
10 x 80
8 x 90

SUPERSET - Straight Arm Pulldown & Hypers
3 sets: 10 x 30 + 10 hypers

 

[dvlmn666]

What are Long Pulley Rows?

 

[nikegurl]

wasn't sure what to call 'em. nothing fancy that's for sure.

how 'bout seated cable rows? you know. you sit down legs straight out in front of you reach for the handle and you pull it back to your lower stomach with elbows in tight.

i think i should have just called them cable rows

 

[dvlmn666]

Yep seated Cable Rows. That's what I was thinking, but figured I'd double check.

How's the water coming along?