Lina's Journal

[lina]

Bye Stacey and Burner....

IM is so slow and to hard to stay online

Sounds like the weather is really picking up there Burner we are hitting 50s around here... nice spring weather!

 

[Burner02]

yeah, it IS lagging!
I thuoght it was our network....
It SUX right now! Cold front going thru! cold..windy

Have a great weekend!
I'll be back Monday night!

 

[lina]

Friday Mar 28, 2003
Back/Tri

Mood: Feeling good and energized. Happy especially now the weather is picking up

A.......Chin ups (30lbs asst) reps: 8, 8, 7, 6, 6, 6 = 41*
.........Dips (30 lbs asst) reps: 8, 8, 7, 6, 8, 8 = 45*

B.....Pulldown WG (70lbs) reps: 8, 8, 8, 8, 8 = 40
.......V bar Pressdown (75lbs) reps: 8, 8, 6, 8, 8 = 38

Side Bend (abs) with 25lbsplate...reps: 8, 8, 8, both sides Left and Right
Rope Crunch (abs) with 90lbs....reps: 8 mid, 8 left, 8 right

C.....Lat Row with NG (75 lbs) reps: 6, 8, 8, 7, 8, 7 = 44*
.......French Press (35lbs) reps: 8, 8, 7, 7, 6 = 36*

Knee-ins on bench (bw)...15 reps
V-sit on bench (bw)....reps: 15, 15, 15

D. Cardio 20min elliptical....250 cals

Meals

Meal 1
1/2 cup cottage
8 oz Starbucks homebrewed
1 oz. half and half
5 BCAA
thyroid meds

Meal 2
1/4 cup steel cut oats
1 scoop pp
1 yolk
4 whites

Meal 3
4 oz shredded chicken
1.5 cup broccoli

Meal 4
6 oz albacore tuna
1/2 cup cottage
1 medium stalk celery

Meal 5
3 oz chicken
1 cup broccoli

Meal 6
1 yolk
6 whites
1 slice cheese

* Cals lil low but I know this weekend I'll make up

Total: 1337
Fat: 41 365 28%
Sat: 13 118 9%
Poly: 5 42 3%
Mono: 8 71 5%
Carbs: 59 204 16%
Fiber: 8 0 0%
Protein: 183 733 56%
Alcohol: 0 0 0%
Calorie Breakdown

 

[lina]

Sat March 29
Shoulders / Abs / Cardio

* = increase

A......DB Press (20 lbs*) reps: 6, 8, 8, 8, 5 = 35
........Bentover Lats dbs (12.5 lbs) reps: 8, 8, 10, 9, 8 = 43*

B.....Lat Raise (12.5 lbs*) reps: 8, 8, 8, 8, 10 = 42*
.......Abs Vertical Raises (10 straight leg + 5 crunch) bw; reps: 12, 25, 25, 25, 25 = 112*

C.....Upright Row SB (40 lbs*) reps: 8, 8, 8, 8, 8 =40*
.................................(45 lbs*) reps: 8
.......Shrugs dbs (27.5 lbs*) reps: 8, 8, 8, 10, 9 = 43*

I was done suprisingly with my C superset in about 8 min so added one more set of upright row. Will increase next time.
Felt awesome today, lots of energy,...I wonder why... I am baffled. The only thing I did differently is taking BCAA

Meals
Meal 1
1/4 cup oats
1 yolk
2 whites
1/2 pp
8 oz coffee
1 oz l. cream
BCAA, thyroid meds

Meal 2
1/4 cup oats
1 yolk
4 whites
1 scoop pp
1 serving popcorn

Meal 3
6 oz. chicken
1.5 cups sugar snap peas
1 tsp. sesame oil
some sprinkle of black sesame

Meal 4
1/2 cup cottage cheese
1 cup green beans

Meal 5
7 oz. salmon
2 cups salad
1 T. ceasar dressing
1 cup veggies

Total: 1533
Fat: 62 562 37%
Sat: 18 166 11%
Poly: 13 114 8%
Mono: 15 138 9%
Carbs: 74 248 16%
Fiber: 12 0 0%
Protein: 174 695 46%
Alcohol: 0 0 0%

 

[lina]

Sunday Mar 30

No training, Rest day

Meals:
Meal 1
1/4 cup oats
4 oz. cooked chicken
coffee
1 oz. l. cream

Meal 2
3.5 oz salmon
2 cups lettuce
1 T ceasar dressing
1 cup spaghetti squash

Meal 3
1 cup diet sf ff hot chocolate
6 oz albacore tuna
1/2 cup cottage
jalapeno peppers

Meal 4
5 oz chicken breast
1 cup mixed veggies
3 jumbo shrimp
1 cup rice noodles

Total: 1543
Fat: 51 461 31%
Sat: 14 127 8%
Poly: 15 132 9%
Mono: 16 148 10%
Carbs: 80 280 19%
Fiber: 10 0 0%
Protein: 189 755 50%
Alcohol: 0 0 0%

 

[Stacey]

Looking good Lina!
I always get great Ideas for meals from you!!

Keep it up~ your VERY inspiring!!

 

[lina]

THANK YOU STACEY!!!!!!!!!!!!!!!!!!

Thanks for rooting me on and stopping by!

I try.... I'm feeling quite strong and good these days. It must definitely be due to the weather too... sunnier and nicer...although today was kinda cold again

How was your weekend?

 

[Twin Peak]

Nice job. Still, up them weights woman! Specially on the laterals (both types).

 

[lina]

Originally posted by Twin Peak
Nice job. Still, up them weights woman! Specially on the laterals (both types).

Will do!

 

[lina]

oohh... I like that pic for my siggie!

 

[Stacey]

Hey Lina~ I love reading your journal girl.. I just never have time to post

I had a great weekend..spent lots of time w/ the hubby, got good rest, didn't cheat on my diet , and Worked out saturday! It was a pretty sunny weekend! NICE! Thanks for asking.. did you have a good weekend??? I'm glad its getting warm there!!

I agree w/ you about feeling strong, due to the weather.. I'm the same.. I tend to work myself harder when I KNOW I'll be in shorts SUPER soon!

Keep it up girl!

 

[lina]

Monday Mar 31

Chest / Bi

A......DB Press (22.5 lbs) reps: 8, 8, 8, 10, 10, 6 = 54*
........DB Bi curl (15 lbs) reps: 8, 8, 8, 8, 8, 8, 6 = 46*
~~~~~~~~~ will increase both next time


Had to do part C since machines for part B not available
C.....Incline DB Press (22.5 lbs*) reps: 7, 7, 6, 6, 7 = 33
.......Hammer Strength Preachr (25 lbs) reps: 8, 8, 8, 8, 7, 5 = 44*
~~~~~~~~~~~ will increase Preacher wts next time


B.....Incline Flyes (22.5 lbs) reps: 8, 10, 10, 10, 10 = 48*
.......Incline Bi curls (15 lbs) reps: 8, 8, 6, 8, 7 = 41*
~~~~~~~~~~~~~ increase Flyes wts next time


Meals
1/4 cup oats
1 yolk
2 whites
1/2 scoop pp
8 oz coffee
1 oz l. cream
supps: 5 BCAAs, thyroid

Meal 2
1/4 cup oats
1 scoop pp
2 T. natty pb
splenda

Meal 3
5 oz chicken
1.5 cup mixed veggies
black coffee

Meal 4
3 oz tuna
1 cup chopped broccoli
1 slice cheese
green tea
supps: 2 multis

Meal 5
4 oz chicken cooked
1 cup broccoli
1 tsp flax

Meal 6
I couldn't finish meal 5 so ate 1/2 here... just not hungry
my total cals have been changed..

Total: 1375
Fat: 50 452 34%
Sat: 15 131 10%
Poly: 13 116 9%
Mono: 17 155 12%
Carbs: 66 190 14%
Fiber: 19 0 0%
Protein: 175 699 52%
Alcohol: 0 0 0%

 

[lina]

Originally posted by Stacey
Hey Lina~ I love reading your journal girl.. I just never have time to post

I had a great weekend..spent lots of time w/ the hubby, got good rest, didn't cheat on my diet , and Worked out saturday! It was a pretty sunny weekend! NICE! Thanks for asking.. did you have a good weekend??? I'm glad its getting warm there!!

I agree w/ you about feeling strong, due to the weather.. I'm the same.. I tend to work myself harder when I KNOW I'll be in shorts SUPER soon!

Keep it up girl!

Good for you for not cheating on your diet! I didn't either but we went to our fav restaurant with the whole family... Longhorn Steak house... and they have a to-DIE dessert there! We had it last time but not this time... chocolate fudge cake with icecream, whip cream, etc.! I know you will probably getting the warmer temps before we are so you get ready!

Glad you got to spend time with hubby!

 

[Stacey]

Thanks girl!

OMG That dessert sounds sooooooo GOOOOOOD!!!!!
Good for you for not getting it this time..I'm sure that was hard!

 

[Burner02]

hiya Lina!
Well...I'm on mids again...so wil just be able to look inside here nad say howdy..
Wow! Look at those pull ups you are doing!
Keep up the great work!

 

[lina]

Burner, so you must be at home now? Go to bed my dear!

Pullups? only assisted so far ....I'll be happy if I can do just ONE, UNO, EIN, UN.... !!!

Thanks for the encouragement!

Did you get my email?

 

[lina]

Tues Apr 1

Mood: still good bit tired and lack of sleep. Liking this diet. Starting creatine and glutamine today. Still waiting for my coconut oil to arrive and ordered some Detour bars, more BCAAs, protein powder , ALA as well.

Workout: Leg/Calves; Yoga tonight

Again a busy day at the gym at 6am so had to move things around. Some things could not be possibly supersetted, people kept grabbing the machine I needed.

So A and B are reversed. C is not supersetted.

*= upped weight from last wk

Workout
B.......Smith Squats (90lbs* + bar) reps: 10, 10, 10, 10, 15 = 55
.......Seated Calf (110lbs *) reps: 10, 10, 10, 10, 11 = 51

A......Hack (90lbs*) reps: 9, 10, 10, 10, 16 = 55
.......SLDL bb (50 lbs* + bar) reps: 8, 8, 7, 6+2, 5 = 36

C......Leg Curl (50 lbs) 8, 7, 5, 6 .... = didn't finish machine was busy - will have to do this tomorrow

C.....Leg Ext (65 lbs*) reps: 8, 8, 8, 7, 9 = 40

C....Standing Calf (215 lbs) reps: 10 , 8, 8, 8, 8 = 46*

Meals

Meal 1
8 oz coffee
1 oz. l. cream ~ gave up my sweetners in coffee
1/4 cup oats
1/2 scoop pp
supps: 5 BCAAs, thyroid, creatine, glutamine

Meal 2
1/4 cup oats
1 yolk
4 whites
1/2 scoop pp
sprinkling of toasted wheat germ
supps: creatine, glutamine, 2 multis

Meal 3
Tuna/Cheese patty ~
3 oz tuna
1 cup chopped broccoli
1 slice cheese
2 egg white

coffee
1 oz. l. cream

Meal 4
4 oz chicken cooked
2 cups lettuce
1/2 cup mushroom
1 T ceasar dressing

Meal 5
6 oz flounder raw
2 T. salsa
1 cup spaghetti squash
1 tsp flax

Meal 6
1 cup lowf cottage cheese
4 oz apple
1 tsp flax



Total: 1485 cals
Fat: 53 g ( 33% )
Carbs: 80 g ( 18% )
Fiber: 16g
Protein: 175 g ( 49% )

 

[Twin Peak]

SLDL was good. Everything else....well you know!!!!

 

[lina]

Yep we'll keep on upping it every wk!

 

[Twin Peak]

Here is a thought -- up it a bit more!

 

[lina]

Alright

 

[Burner02]

yeah! Up it! Do it NOW!


No, back on mids....I get off @ 0600, 0800 for you...
I at least get the company of Jodi to keep me company all night long...whut a woman...

 

[lina]

AWww... I just missed ya Mike!

Hope you had a good ride with your bike this weekend! We got snow yesterday! It was coming down like crazy but luckily it didn't stick.

Last night was yoga night again. But no instructor! I guess from what I hear there are a whole bunch of substitute teachers and maybe the schedule got mixed up. So one of the participants steped forward and volunteered to teach. He said he was a certified yoga instructor. When I looked at him he looked like he's in his 60s, glasses, and couldn't move a bone. Lots of people left during the class and probably didn't like him. But he turned out OK, not as challenging as the previous person but heck I was at the gym for the second time that day and the yoga room seem to be the safest place to be! It was PACKED! EVERY DAMN MACHINE WAS TAKEN! I'm glad I don't workout in the evening! Bluh!

How was the night shift? Getting used to it?

Tis good that you have Jodi to keep you company!

Happy Humpday!

 

[Jenny]

Hey honey!!

Doing GREAT as usual! you are such a superwoman!!
Got any good recipe idea for the pudding powder? I tried the recipe section, but couldn't find any..

I've said it before, I'll say it again, I love the structure in your journal.. I need some more of that.. Always enjoying to read you journal!

Take care sweetpea!

Jen

 

[lina]

Originally posted by Nike_Girl
Hey honey!!

Doing GREAT as usual! you are such a superwoman!!
Got any good recipe idea for the pudding powder? I tried the recipe section, but couldn't find any..

I've said it before, I'll say it again, I love the structure in your journal.. I need some more of that.. Always enjoying to read you journal!

Take care sweetpea!

Jen

Hiya Jen!

Thanks for the compliment!

Recipes? The only one I have is for my own:

=======================================
"Chocolate Almond Mousse"

1-2 cup cottage cheese
2 Tbs. FF SF choc pudding powder
1 Tbs. Almond butter
water

Blend in a bender until smooth and thick like mousse. Add water. Add more or less water to make thinner or thicker mousse. That's it! Enjoy! I have been known to lick the bottom of the blender on this one!
========================================

Hmmm... I haven't had this in a while maybe I'll have to make this tonight! Except I'm all outa Almond butter so I might have to use Cashew butter instead!

Also, have you been to w8's webpage? I was there a while back and she has some good recipe's posted in her recipe's section.

Take care sweetie!

 

[lina]

Wed Apr 2

Workout: none/active rest day. Maybe go for a walk later on depending on chill factor.


Meal 1
8 oz coffee
1 oz. l. cream ~ gave up my sweetners in coffee

1/4 cup oats
1 yolk
4 whites
supps: thyroid

Meal 2
Tuna/Cheese patty ~
3 oz tuna
1 cup chopped broccoli
1 slice cheese
1 tsp. flax
supps: 2 multis

Meal 3
4 oz chicken cooked
2 cups lettuce
1/2 cup mushroom
1 T ceasar dressing
1/2 cup spaghetti squash

Meal 4
Same as 2 - minus vits
black coffee

Meal 5
5 oz. lean steak
1 cup broccoli
1/2 cup cooked brown rice
1 tsp toasted sesame oil

Meal 6
1/2 cup lowf cottage cheese
4 egg whites


Total: 1433 cals
Fat: 57g (37% )
Carbs: 65g (15% )
Fiber: 14g
Protein: 166g (48% )

 

[Stacey]

I love your journal too Lina.. like Jen said!!

Thats funny about the oldie teaching the yoga class.. I'm glad he did okay!
I don't like cottage cheese..but your recipe sounds yummy~~ Maybe I'll give it a Try!!

Take care doll...keep up the SWEEEEEET Work..

 

[lina]

Thur Apr 3



I decided to switch Shoulders with Back day since I just had a rest day and want to work my shoulders harder. Also haven't done cardio in a while and miss it.

Not so good day because (1) Had a protein bar (2) had a unplanned cheat. I went out with some girlfriends and our daughters for some playtime and lunch today so right away this morning after my workout had a bar since I was running late. U-turn bar, pretty yummy, actually like it better than Detours. Lunch was good, right on track. But in the afternoon after I came home, I had graham crackers.

I'm also worried about this weekend. I'll be going on a Ladies Away Weekend tomorrow with about 40 other women this weekend. Ofcourse there will be lots of drinking and eating. I don't look forward to that since I'm such a party pooper.. I'm going to try to be good but also plan to go with the flow and have fun...

Workout: Shoulders/Abs

A.......DB Press (20 lbs) reps: 8, 6, 6, 6, 5, 6 = 47
........ Bent over Lats (15 lbs* ) reps: 6, 6, 6, 6, 6, 5 = 35
(increase db press next wk)

B......Side Lat Raise dbs (15 lbs*) reps: 6, 8, 6, 8, 7 = 35
........Abs: V-sit (bw) reps: 15, 15, 15, 15, 15 = 75

C......Upright row (45 lbs*) reps: 8 = 8
........Shrugs dbs ( 30 lbs*) reps: 10 = 10

~~~ After increasing the weights, I thought of TP and decided to increase even more ~~~

C.......Upright row (50 lbs*) reps: 6, 6, 5, 6, 6 = 35
.........Shrugs (32.5 lbs*) reps: 8, 8, 8, 8, 8 = 40
(increase shrugs next wk)

D........Abs: Vertical Leg Raise: 10 straight leg + 5 crunch
..........Abs: Decline crunch: 10, 10 + 8 (last set with arm straight up in air)
..........Abs: Swiss ball crunch. reps: 60, 60, 30

Meals

Meal 1
1/4 cup oats
1 yolk
2 whites
1/2 scoop pp
supps: creatine, glut, thyroid, BCAAs

Meal 2
U-turn bar

Meal 3
3 cups lettuce
1/2 cup feta
1/4 cup tomato
6 slices roasted peppers
5 oz. chicken
2 T vinaigrette

Meal 4
2 servings graham crackers

Meal 5
6 oz. tuna
1 cup broccoli

Total: 1517 cals
Fat: 54g (33%)
Carbs: 106g (26%)
Fiber: 12g
Protein: 151g (41%)

 

[lina]

TGIF Apr 4

I'm psyched today. Leaving at around 3pm for my trip! Still need to pack... Atleast I know today's eating will be pretty decent. Then tomorrow...who knows!

At the gym today someone came up to me and motioned that he wanted to talk to me. Took off my headphones. He told me that I was very strong and what I eat.... I'm getting there and although lifting heavy with low reps doesn't feel as rewarding as higher reps... but we'll keep doing this for now.

Workout: Chest/ Tri

* = increase from last wk

A.......Chin ups (20 lbs* asst) reps: 6, 5, 6, 6, 6 = 29
.........Chin ups (30 lbs asst) reps: last set added 5 reps for drop

.........Dips (20 lbs* asst) reps: 6, 6, 6, 6, 6, 6 = 30
.........Dips (30 lbs asst) reps: last set added 6 reps for drop

B......Lat pulldown ( 75 lbs*) reps: 8, 8, 7, 6, 6 = 35
........V bar pressdown (75 lbs) reps: 8, 8, 7, 6, 5, 3, 4 = 41*

C.....Lat NG Row (80 lbs* ) reps: 7, 7, 7, 6+2, 6 + 3 = 38
.......French press (35 lbs ) reps: 8, 8, 8, 8, 8+4= 44*

Just had to throw this in at the end:

D.....Beth Horn Lat Raise (10 lbs) reps: 10, 6 = 16

E......Shrugs (37.5* lbs) reps: 8 =8

Meals

Meals 1
1/4 cup oats
2 whites
1 yolk
1/2 scoop pp
coffee
1 oz. l. cream
* supps: thyroid, 5 BCAAs, creatine, glut

Meal 2
1/4 cup oats
1 yolk
4 whites
1/2 banana
1/2 scoop pp
*supps: creatine, glut, 2 vits

Meal 3
1 T. coconut oil
4 oz chicken
1 cup broccoli

Meal 4
6 oz tuna
1/2 cup frozen spinach
1 slice cheese (melted together with above ~ latest food novelty )

Meal 5
Will be on my trip so dunno...
????? probably salad with some protein

So far:

Total: 1156
Fat: 44 400 36%
Sat: 24 220 20%
Poly: 4 35 3%
Mono: 9 85 8%
Carbs: 59 185 16%
Fiber: 12 0 0%
Protein: 135 539 48%
Alcohol: 0 0 0%

 

[Burner02]

Originally posted by lina
That's it! Enjoy! I have been known to lick the bottom of the blender on this one!

dang! For cottage cheese? I'd hat eto be in the vacinity when ice cream is around....