D
david
Wow 
Hey Shorty, I'm looking over your stuff and it seems your doing really well! Congrats! 
Hey Shorty, I'm looking over your stuff and it seems your doing really well! Congrats! 
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Shorty's Competing :D
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try to not have two shakes in a row either cause you may get way too hungry.ok baby doll, will up potato, sorry about shakes, I don't like to do that but I had to go buy more protein, and it so I am kinda running on empty til I get to the store.
Hey Thanks David, we are ironing things out as we speak so I think things will get better and better.
Hey Thanks David, we are ironing things out as we speak so I think things will get better and better.
Hey shorty long time I just blew a kiss at my puter screen
hey sawheet 
for you too
for you too 10/21/03
7am- 1/3c oats, 7 whites
HIIT Intervals on stepmill (revolving staircase) levels 8-11 out of 14 (speed of staircase)
10am- grapefruit, 1.5 scoop protein
1pm- 4oz chicken, lettuce, tomato and cuces, 1tbsp dressing
4pm- can tuna, 1tbs mayo, 2c cuces
8pm- 7 whites, salsa, 2c brocolli
7am- 1/3c oats, 7 whites
HIIT Intervals on stepmill (revolving staircase) levels 8-11 out of 14 (speed of staircase)
10am- grapefruit, 1.5 scoop protein
1pm- 4oz chicken, lettuce, tomato and cuces, 1tbsp dressing
4pm- can tuna, 1tbs mayo, 2c cuces
8pm- 7 whites, salsa, 2c brocolli
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like the oats or the grapefruit and the veggies this is a non training day
10/22/03
6:30am- 1/3c oats, 7 whites, 2tbsp SF jam
9:30am- plum, 1.5 scoop protein
12:30pm- 3oz chicken, lettuce, 2tbsp dressing
3:00pm- 1.5 scoop protein, 1/3c rice
5:15pm- 4oz chicken, 4oz potato
8:15pm- 7 whites, 2tbsp salsa, cuces
6:30am- 1/3c oats, 7 whites, 2tbsp SF jam
9:30am- plum, 1.5 scoop protein
12:30pm- 3oz chicken, lettuce, 2tbsp dressing
3:00pm- 1.5 scoop protein, 1/3c rice
5:15pm- 4oz chicken, 4oz potato
8:15pm- 7 whites, 2tbsp salsa, cuces
10/22/03
Wide Grip Pull Up- Assisted, 10, 10, 10, 12
1 arm DB row- 6x35, 6x40, 6x42.5, 5x45
Bent Over Cable Row- 6x70, 6x70, 6x70, 5x70
Back Hyperextensions- 10x100, 10x100, 10x100
Hammer Lat Pulldown- 4x5 - 45, 55, 55
Abs- 1 trisets x 15 reps (ran out of time)
Decline weighted crunches w/20lbs
Reverse decline crunches
Oblique hanging raises
Wide Grip Pull Up- Assisted, 10, 10, 10, 12
1 arm DB row- 6x35, 6x40, 6x42.5, 5x45
Bent Over Cable Row- 6x70, 6x70, 6x70, 5x70
Back Hyperextensions- 10x100, 10x100, 10x100
Hammer Lat Pulldown- 4x5 - 45, 55, 55
Abs- 1 trisets x 15 reps (ran out of time)
Decline weighted crunches w/20lbs
Reverse decline crunches
Oblique hanging raises
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10/23/03
7am- 1/3c oats, 7 whites, 2tbsp SF jam
HIIT intervals on the treadmill, from 7.8mph to 8.8 mph (5min warm up 20 min intervals, 5min cool down)
10am- 1.5scoop protein, grapefruit
1pm- 4oz chicken, lettuce, 1/2 tomato, 1tbsp dressing
4pm- 1.5 scoop protein, 1tbsp hemp
8:30pm- can tuna, salsa, brocolli
7am- 1/3c oats, 7 whites, 2tbsp SF jam
HIIT intervals on the treadmill, from 7.8mph to 8.8 mph (5min warm up 20 min intervals, 5min cool down)
10am- 1.5scoop protein, grapefruit
1pm- 4oz chicken, lettuce, 1/2 tomato, 1tbsp dressing
4pm- 1.5 scoop protein, 1tbsp hemp
8:30pm- can tuna, salsa, brocolli
10/24/03
7am- 1/3c oats, 7 whites
10am- 1.5 scoop protein, 1 grapefruit
1pm- 4oz chicken, 1/3c brown rice
5pm- 1.5 scoop protein, 1/3c brown rice
8pm- ribs at applebee's and a salad no dressing
7am- 1/3c oats, 7 whites
10am- 1.5 scoop protein, 1 grapefruit
1pm- 4oz chicken, 1/3c brown rice
5pm- 1.5 scoop protein, 1/3c brown rice
8pm- ribs at applebee's and a salad no dressing
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10/24/03 Shoulders/Abs OVT Program
DB Press- 22.5, 25, 27.5, 27.5
Lying Incline LAterals- 5, 7.5, 7.5, 7.5
Arnold Press- 17.5, 20, 22.5, 22.5
Front DB raise- 10, 12.5, 12.5, 12.5
Laying Incline Rear Delts- 5, 7.5, 7.5, 7.5
Upright DB rows- 20, 20, 20, 20
ABS 3 sets of the triset
Rope Crunches- 100lbs
Decline crunches 20lbs
Oblique crunches- 20lbs
DB Press- 22.5, 25, 27.5, 27.5
Lying Incline LAterals- 5, 7.5, 7.5, 7.5
Arnold Press- 17.5, 20, 22.5, 22.5
Front DB raise- 10, 12.5, 12.5, 12.5
Laying Incline Rear Delts- 5, 7.5, 7.5, 7.5
Upright DB rows- 20, 20, 20, 20
ABS 3 sets of the triset
Rope Crunches- 100lbs
Decline crunches 20lbs
Oblique crunches- 20lbs
10/25/03
8:30am- 1/2c oats, 7 whites, 2tbsp SF jam (Preworkout)
11:00am- 2 scoop protein, 1/3c brown rice, 1 SF fudge popsicle 100cals, 3g carbs, 2g protein (Postworkout)
2:00pm- can tuna, 1tbsp mayo, salsa, cuces
5:00pm- 4oz chicken, brocolli, 1tbsp hemp
8:00pm- ??????
8:30am- 1/2c oats, 7 whites, 2tbsp SF jam (Preworkout)
11:00am- 2 scoop protein, 1/3c brown rice, 1 SF fudge popsicle 100cals, 3g carbs, 2g protein (Postworkout)
2:00pm- can tuna, 1tbsp mayo, salsa, cuces
5:00pm- 4oz chicken, brocolli, 1tbsp hemp
8:00pm- ??????
10/25/03 Arms-
Cable Curls Strait bar- 40, 50, 60, 60
DB Curls- 12.5, 15, 15, 15
Preacher Curls Cable- 20, 20, 20, 25
DB Hammer Curls- 10, 12.5, 12.5, 12.5
Dips no weight no assit-5, 5, 5, 4
DB Decline Tri extensions- 15, 15, 15, 15
Reverse Grip Straight bar- 60, 70, 70, 70
Rope Pulldowns- 50, 55, 55, 55
1-1:30pm roller blading it was such a nice day!!!!!!!!!
Cable Curls Strait bar- 40, 50, 60, 60
DB Curls- 12.5, 15, 15, 15
Preacher Curls Cable- 20, 20, 20, 25
DB Hammer Curls- 10, 12.5, 12.5, 12.5
Dips no weight no assit-5, 5, 5, 4
DB Decline Tri extensions- 15, 15, 15, 15
Reverse Grip Straight bar- 60, 70, 70, 70
Rope Pulldowns- 50, 55, 55, 55
1-1:30pm roller blading it was such a nice day!!!!!!!!!
10/26/03
8am- 1/3c oats, 7 whites (preworkout)
11am- 1/3c brown rice, 1.5 scoop protein, 1/4 ww bagel (was hungry)
2pm- can tuna, 1tbsp mayo, salsa, cuces, 4 cookies
5pm- 4oz chicken, lettice, tomato, cuces, 1tbsp dressing
8pm- egg whites, salsa, brocolli
8am- 1/3c oats, 7 whites (preworkout)
11am- 1/3c brown rice, 1.5 scoop protein, 1/4 ww bagel (was hungry)
2pm- can tuna, 1tbsp mayo, salsa, cuces, 4 cookies
5pm- 4oz chicken, lettice, tomato, cuces, 1tbsp dressing
8pm- egg whites, salsa, brocolli
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ok question for anyone listening how long does it take to show progress on a new eating program???? J this is aimed at you, cause i want this crap off my legs and off me. Not a ton but enough to be at 18% at least
I have been following my eating pattern training and only doing my two days of HIIT or intervals, and just wondering what am i doing wrong or how long this way would take to see progress.
I have been following my eating pattern training and only doing my two days of HIIT or intervals, and just wondering what am i doing wrong or how long this way would take to see progress.
well if you store all the fat in your legs then it will be the last place to come off 
i usually dont lose it all until a couple days before my comp. the key is to keep them tight by doing high reps and a tiny bit of cardio.
i usually dont lose it all until a couple days before my comp. the key is to keep them tight by doing high reps and a tiny bit of cardio.like my two days a week, ok hottie
ok just curious, i was just getting annoyed as today was leg day.
ok just curious, i was just getting annoyed as today was leg day.
10/26/03
BB Squats- 3x15x50lbs
Leg Press High and Close- 15x180, 15x180, 15x230
Leg Extensions- 15x40, 15x40, 15x40
One Legged Setaed Leg Curls- 15x20, 15x20, 15x30
Walking Lunges w/ 25lbs in each hand- 10, 10, 10 (each leg)
BB Squats- 3x15x50lbs
Leg Press High and Close- 15x180, 15x180, 15x230
Leg Extensions- 15x40, 15x40, 15x40
One Legged Setaed Leg Curls- 15x20, 15x20, 15x30
Walking Lunges w/ 25lbs in each hand- 10, 10, 10 (each leg)
LOL well hey at least I am too bore to cheat 
you are a doll babe and I am so glad you are feeling better, now my legs are all swollen, it is a never ending battle
you are a doll babe and I am so glad you are feeling better, now my legs are all swollen, it is a never ending battle 
talk to you later.
Ok I am feeling a bit better, still aiting for this ick to go away but hey, it is ok, i prefer the no cardio, make things so much better. At least I know I am gaining muscle.
10/27/03
7am- 1/3c oats, 7 whites
10am- pear, 1.5 scoop protein
1pm- 1/3c brown rice, 4oz chicken
4pm- 4oz potato, 1.5 scoop protein
7pm- can tuna, 1tbsp mayo, cuces
10pm- 6 whites, 1 whole, salsa
10/27/03
7am- 1/3c oats, 7 whites
10am- pear, 1.5 scoop protein
1pm- 1/3c brown rice, 4oz chicken
4pm- 4oz potato, 1.5 scoop protein
7pm- can tuna, 1tbsp mayo, cuces
10pm- 6 whites, 1 whole, salsa
Your meals and workouts look Great!!! You have a wonderful Coach!!! 
I know J'bo is SO proud of you! Keep it up honey!!
I know J'bo is SO proud of you! Keep it up honey!!Hey stace i needed to hear something nice right now, I am feeling so fat, cause I have fat I haven't had in years and my legs are so big right now well have been and my pants are so tight and then I still don't have my financial aid money so I can't get my hair done and I can't buy my ticket to go see darren and the list could go on I just want to cry, I don't want to go to school, life sucks right now!!!!!!!!!!!!!!!
OHhhhhh honey!!!! I totally understand!!! I'm sooo sorry your so sad right now sweetie, I'm here for you, always!! Don't worry about your legs, they will go down. When will you get your financial aid money?? Just keep your hair pulled back, and nobody will know!!! Or Have you tried buying loreal preference?? I use to swear by it, and my hair felt much more healthier then!!!
I'm sorry honey, I am hear for you. I promise your going to be okay!!!!!!!
I am in the same situation--- similar- At my job they dropped my pay from $55,000 a year to about $29,000 a yr.. SUCKS! I have a house payment, car payment, etc, to pay for, and I barely can! I need to get my hair done also for my trip... and I have NO extra money to get it done. I may have to do it myself! PLUS I hate my job (well the place..not my actual job) and nobody is hiring..
I have to be in a bikkini in 21 days...so not ready..
My pants are tight today tooo===I don't know why! I am doing lots of cardio--eating barely nothing (except for yesterday) and my legs haven't changed much.. I do see some change though, So I think I'll be okay! Last week they were smaller--and today they feel a little bigger!
I'm sorry honey, I am hear for you. I promise your going to be okay!!!!!!!
I am in the same situation--- similar- At my job they dropped my pay from $55,000 a year to about $29,000 a yr.. SUCKS! I have a house payment, car payment, etc, to pay for, and I barely can! I need to get my hair done also for my trip... and I have NO extra money to get it done. I may have to do it myself! PLUS I hate my job (well the place..not my actual job) and nobody is hiring..
I have to be in a bikkini in 21 days...so not ready..
My pants are tight today tooo===I don't know why! I am doing lots of cardio--eating barely nothing (except for yesterday) and my legs haven't changed much.. I do see some change though, So I think I'll be okay! Last week they were smaller--and today they feel a little bigger!
I was suppossed to get it a month and a half ago when school started but now they have no idea, and darren was suppossed to buy my ticket but he isn't now and I have no idea why. Oh well, we will both be fine right babe, well lets cross our fingers.
Man, I wonder whats taking so long with Financial Aid! I'm sorry!! I know your biting your fingers over that!! I want to go back to school in January..and I'm debating on it, b/c I would need a student loan--but I think it will be worth it. I need to decide in the next 3 wks!!
I wonder why Darren won't pay for it? maybe things are tight w/ him too, and he just doesn't want you to know!
YES WE WILL be okay--- we can whine to each other toooo!
I wonder why Darren won't pay for it? maybe things are tight w/ him too, and he just doesn't want you to know!
YES WE WILL be okay--- we can whine to each other toooo!
