i wanna rock HARD!

[nikegurl]

3 liters. not so good but a definite improvement. i'll get to 5 today.

 

[nikegurl]

THURS MEALS - Same as Wed

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

 

[Dr. Pain]

Originally posted by nikegurl
3 liters. not so good but a definite improvement. i'll get to 5 today.

DID YA???


DP

 

[nikegurl]

6. I meet challenges.

Now I have to grow shoulders! lol

 

[Leslie]

Hey NG~ Side laterals! They helped me grow a lil shoulder

 

[nikegurl]

Thanks Leslie! I need a LOT of shoulder. I've been working them really hard so hopefully they'll improve. They barely exist at all.

ARMS Yesterday

SUPERSET #1

Pressdowns
12 x 35
8 x 40
8 x 40

EZ Bar Curls
10 x 50
8 x 55
7 x 55

SUPERSET #2
Overhead DB Extension
12 x 20
12 x 25
10 x 30
will start a bit heavier next week

Preacher Machine
10 x 25
8 x 30
9 x 30

SUPERSET #3
Hammer Curls
10 x 15
8 x 20
7 x 20 + 3 x 15

One Arm Cable Extensions (Palm Up)
12 x 20
8 x 25
12 x 20

 

[lina]

Hi NG!

Looking good!

Just poppin' in to say 'hi'

 

[Adidas]

Hey NG,

I am finally back after a week off Looking good! I agree with Leslie...side lateral have helped grow/define my shoulders

 

[nikegurl]

thanks everyone! i've been doing side laterals for ages and not really sure if my shoulders are improving much - but i recently upped the volume in my overall shoulder workout so maybe that will help.

today i'm switching up my eating. progress was slowing and i know i've had better results with other macros so i've decided to tweak.

i'm going back to 6 meals a day with carb up every 4th day. will probably go with that until thanksgiving and tweak again. will see how it goes!

 

[dvlmn666]

Have you been doing shoulder presses? I've noticed when Jeff is there and we do mostly lateral stuff I get a really good and deep burn but they don't seem to grow. But when I added in Shoulder presses when he was gone, that's why they seemed to grow. Don't do behind the neck though, those are really hard on the rotator cuff.

Maybe it would help for you to.

 

[nikegurl]

thanks! i've been doing smith presses and db presses. laterals, upright rows......

maybe they've improved a bit. i just have really puny shoulders to begin with - like my bone structure in my shoulders is super narrow. i'll just keep hitting them hard!

 

[dvlmn666]

what kinda rep range are you using?

Have you tried going heavy with low reps? like the 4-7 range?

 

[nikegurl]

been doing that for my last 2 workouts - i know my shoulders are beyond killing me when i finish so i think i may be on to a good workout. (i still lack patience!)

 

[dvlmn666]

Awesome, me to, but I'm working on it.

how's the water intake going?

 

[nikegurl]

4 liters today - lame. i'm pissing myself off on the water thing. i need to just handle it - every day.

was planning on 6 meals but the day got away from me. got 5 instead. will get 6 tomorrow for sure.

MEAL 1
1.5 whey
3 Tbs whipping cream
4 strawberries

MEAL 2
can tuna
large stalk celery
1 Tbs + 1 Tsp safflower mayo

MEAL 3
turkey burger
1/2 egg yolk
1/2 apple

MEAL 4
same as #2

MEAL 5
4 oz chicken
1 cup mixed greens
2 Tbs Newman's

TOTALS
1512 calories
176 protein
28 carb (22 after subtracting fiber)
77 fat

 

[lina]

How goes it NG?

I am trying hard with the water thing too!

Some days when I'm close to home.. I do well, others if I'm running out and about, ... not...!

 

[nikegurl]

Hi Lina - you look GREAT in your new avatar! love it!

I really have no excuse M-F that's for sure. My office has 1/2 liter bottles of Arrowhead in the fridge - free for the taking. And somedays I still don't drink enough!

I'm gonna change that though. Make it a real habit so it won't have to be a struggle every day.

 

[lina]

Thanks!!!!!!!!!!!!!!!!!!!!!!!!!!

Free COLD water?!!!

Drink up girl!!!

 

[dvlmn666]

don't get frustrated, just fix it.

 

[nikegurl]

TUESDAY's MEALS

Meal 1
1.5 whey
3 Tbs whipping cream
1/2 apple

Meal 2
2 whole eggs
5 egg whites
1.5 pat of butter
1/2 cup artichoke hearts

Meal 3
can tuna
celery
egg white
Tbs safflower mayo

Meal 4
same as Meal 3 (I like it and I'm lazy)

Meal 5
4 oz chicken
1 cup mixed greens
2 Tbs Newmans

Meal 6
1.5 Whey
3 Tbs whipping cream

TOTALS
1755 calories
204 g protein
36 carb (28 after subtracting fiber)
86 fat

 

[w8lifter]

.....ahem...and the water?

 

[nikegurl]

3 liters

 

[nikegurl]

but it's only 1:25. i'll get 6.

 

[dvlmn666]

good job.

 

[nikegurl]

2 liters and it's still early. i'm getting better.

missed a meal yesterday. this week has been really hectic and lots of chaos so that isn't TOO bad. but i want to be sure i get them all in today.

today is carb up day. i was starting to lose my mind last night. i wanted to cheat BADLY for the first time since i've gotten back on track. i didn't but it was all i could think about!

better today.

YESTERDAY'S TOTALS
1497 calories
172 protein
71 fat
34 carbs (27 after subtracting fiber)

 

[nikegurl]

had my carb up meal last night - pure heaven i tell ya!

TOTALS for the day
2007 calories
187 g protein
124 carb
83 fat

Ate way too much tuna for 1 day (had it 3 times) but this week has been insanely busy at work so I got a bit lazy. No cheating though!

Will log the actual foods again starting with today.

Drank 5 liters water

 

[nikegurl]

Had a Killer arm workout last night. I was feeling very strong and this was before the carb up.

1st Superset - BB Curls & Pushdowns

1) 35 x 12 curl + 12 x 35 pressdown
2) 45 x 10 curl + 10 x 40 pressdown
3) 55 x 7 curl + 6 x 45 pressdown

I didn't know I could curl 55. Now I know. Hard as hell but I was strict with form and it felt pretty damn good.

SUPERSET #2
Preacher Curl Machine + Overhead DB Tricep Extension

1) 12 x 25 curl + 12 x 25 DB extension
2) 10 x 30 curl + 10 x 30 extensioin
3) 6 x 35 curl + 8 x 35 extension

added weight and reps from last week

SUPERSET #3
Hammer Curls + 1 Arm (Palm Up) Cable Pushdown

1) 10 x 20 hammers + 10 x 25 one arm pushdown
2) 10 x 20 + 12 x 25
3) 5 x 25 + 3 x 20 hammers (drop set) + 8 x 30 pushdown

Didn't know I could use 25 lb dbs for hammers either. Went up in weight and added reps.

Good workout.

 

[nikegurl]

ok - been so busy but no cheats on the diet and drinking plenty of water finally. only have a few minutes so i'm just going to log my totals for friday and saturday meals.

FRIDAY - 5 meals
1444 calories
171 protein
28 carb (23 after subtracting fiber)
70 fat

SATURDAY - 5 meals
1474 calories
173 protein
35 carb (30 after subtracting fiber)
68 fat

 

[nikegurl]

great shoulder workout. added weight and reps on both pressing moves.

SMITH
12 x bar
12 x 40
8 x 50
7 x 50

DB Press
10 x 20
10 x 20
6 x 25

SUPERSET - DB Shrug & Upright Rows
12 x 35 shrug + 10 x 45 rows
12 x 35 + 10 x 45
12 x 35 + 8 x 45

SIDE LATERAL RAISES
10 x 15
7 x 15 + 4 x 10
5 x 15 + 5 x 10

FRONT RAISES
2 x 7 x 7 1/2

 

[nikegurl]

this meal plan change is working well. i'm seeing changes now and i'm getting stronger too. feels good!