Working hard...playing hard

[Adidas]

Miss L,

I slept in. I got home from work at 10pm. Since I leave my apartment at 5:30am it is a LONG day.

How was your w/o?

 

[Adidas]

Thursday, October 31

Happy Halloween - off day

Meal 1 (8am)
5 egg whites
2 whole eggs
2 oz lean ground beef
1 very small apple

Meal 2 (11am)
4oz chicken
1 tb pb
2tsp Newman's Own oil
1.4 cup of green beans/broccoli

Meal 3(2pm)
4oz chicken
.5 cup brown rice
2 tsp flax seed oil

Meal 4 (5pm)
5oz ground turkey
.5 grapefruit
1.5 cup green beans

Meal 5 (8am)
44g whey protein
5 frozen strawberries
3 tbl heavy cream

* a bite of chocolate ice cream

 

[Adidas]

Friday, November 1

This morning I was working legs and my trainer said told me that someone (a woman) had been asking about me and my workouts. He said she looks up to me and wanted to know if I was OFF OF MY DIET! Oh I was PISSED NOT pissed at the messanger or even at this woman for saying something. I was PISSED b/c she noticed what I know she is right. It is one thing for me to notice but when someone else says something! It was just the KICK in the ass I needed. I can not tell you how fired up I was. Miss LeDix witnessed it first hand. I still am fired up about it. I doesn't help that this woman is by no means in any kind of shape.

I am glad I was told. Today is my start to my NEXT LEVEL. When I think of falling off the wagon all I need to do is think about what she asked.

I just needed to vent and get that off my chest.

 

[Adidas]

Friday November 1

Last weigh in on Monday, Oct 22 = 165lbs
Today's weigh in = 158.7lbs

Meal 1 (8am)
5 egg whites
2 oz lean ground beef

Meal 2 (11am)
4oz chiceken
1tbl pb
1.5cups of broccoli

Meal 3 (2pm)
4.5oz chicken
.5 brown rice
2tsp flax seed

Meal 4(6pm) ** napped from 3-6pm
5oz ground turkey
1.5 cups green beans

Meal 5 (9pm)
44g whey
3tbl heavy cream
5 strawberries

Totals are low. need to go shopping tomorrow...
Cal 1004
Fat 32
C 36 * fiber from veggies are not subtracted
P146

 

[Leslie]

Dont feel bad A. Use the anger/ect and vent it through your w/o's and to STICK to your meal plan. I have not seen anything to bad on your meals anyway? Where sis you fall off? I hope you are not refering to the bite of chocolate ice cream! I know how to make you fell better:

I was SOOOOO hungry today for some reason, that an hour after Meal 4 I stopped and Dunkin Donuts for coffee and ended up having a Banana Muffin AND chocolate donut! (I hope dp dont see this ) Wow it looks much worse now that I wrote it down LOL

I will say one thing: I freaking Squated140lbs plus the bar on the Smith and did 115lb leg ext and 100lb leg curls....what a PUMP

I can feel the stares by the people in my gym since I am not "diced"(as one trainer put it) anymore with all this freaking water/fat I am holding. Just wait until the bulk

Screw everyone else and show em who's SERIOUS In the end you will come out on top

 

[Dr. Pain]

Originally posted by Leslie2196
I stopped and Dunkin Donuts for coffee and ended up having a Banana Muffin AND chocolate donut! (I hope dp dont see this ) Wow it looks much worse now that I wrote it down LOL

HI! FF


DP

 

[Leslie]

Originally posted by Dr. Pain




HI! FF


DP

DAMN!!!!!!!

What? Is my fat oozing all the way to AZ? ...at least I was honest AND I lifted HEAVY


Oh and to everyone wondering what FF is, er....

FF= FIT FIGURE

 

[Adidas]

Thanks Leslie!

I took a week off and ate whatever I was craving but I am back on track. For god sake, can I girl slack for a week or two without any comments...haha

I am using this an motivation. The funny part is that I was at this gym weekend and two guys, both of whom I have never met before, came up to me and asked if I was training for a show and to compliment how I looked. Women are BRUTUAL...LOL

-

 

[w8lifter]

Originally posted by Leslie2196



Oh and to everyone wondering what FF is, er....

FF= FIT FIGURE

...that's a damn good cover there girl, lol

 

[Adidas]

Sunday, November 3

Ate pretty clean this weekend except for the three drinks I had last night (1 gin & tonic and 2 cosmos).

Saturday w/o - Biceps and Shoulders
Sunday w/o - Back and Tricpes

As I sit here I can not remember what my w/os consisted of I can tell you that my shoulders and biceps are SORE today..yippee

Tomorrow we will take my measurements and compare in three weeks. I am a girl on a mission

 

[Adidas]

Monday, November 4

GREAT w/o this morning... except I am having a hard time remembering what I did at that early ass hour of the day..LOL

walking lunges 3 sets with 20lb dumbells
leg press 270x12, 360x12, 360x12
leg curls 70x12, 90x12, 110x12

overhead press 20x12, 25x12, 25x12
incline flies 15x12, 25x12, 25x12
another chest exercise?
wide grip lat pulldown 90x12, 90x12, 120x12
another back
chin assists
abs - 3 sets of hanging leg raises

Meal 1 (5:15am)
25g whey
3 strawberries
1.5 tbl heavy cream

Meal 2 (8am)
5 egg whites
2 tsb flax seed oil
.5 cup oats

Meal 3 (11am)
1/3 cup dry roasted unsalted peanuts
1 cup spinach...
1 cup green tea

Meal 4 (1:30pm)
5oz chicken
.5 cup brown rice
.5 cup broccoli
1 cup green tea

Work is CRAZY today! Will post details later

 

[Adidas]

Friday, November 22

I have been KICKING ASS at the gym! Since I heard people were talking about me not looking as lean I have come back in full force! It has been almost 3 weeks since that conversation took place and recently people are noticing that I am looking leaner again. Thank god it is paying off.

I have found that my body needs more than 2 HIIT sessions of cardio per week. I feel 100% better now that I have up my cardio. On M,W,F I do 20 HITT cardio and on T and Thurs I am back in spin class..which I love. I just feel so much better than I used to and so for the next few weeks we will keep it like this.

I also adjusted my diet and after 6 weeks (which is around December 16th) I will change it up again. My current diet looks something like this:

5am - protein bar or shake
8am - 5 egg whites, .5 cup oatmeal, 2 tsp flax
11am - .5cup dry roasted unsalted peanuts and 1 cup green veggies
2pm - 5oz chicken or ground turkey, .5 brown rice, .5 green veggies
5pm protein bar
8am 7-8oz chicken, 1 cup green veggies


Work has been so crazy that I have been unable to post anything this month.

Hope everyone is doing well!

 

[kuso]

Nice to see you back....thought you and Miss P had deserted us

 

[Adidas]

Never.....hopefully I will have some pics to post in the weeks ahead. are you staying out of trouble?

 

[kuso]

Staying outa trouble??

Does being drunk count as trouble?

Pix eh?? You just maed my night

 

[Adidas]

Depend what you do when you are drunk...ha ha

 

[kuso]

Well....I take requests

 

[Adidas]

Friday, November 22 w/o

6am-7am
Leg curls 50lbsx15, 50x15, 50x15
Leg extensions 50x15, 70x15, 70x15
Leg press 360x15, 360x15, 450x15 *heaviest weight to date
Sumo squats 95x15, 115x15, 115x15
Started with leg curls for one set then moved on to leg extensions and so forth....

Standing calf raises 1o0x15, 120x15, 120x15
Seated calf raises 90x15, 90x15, 90x15
Walking lunges with 25db

Bicep curl with straight bar 45x15, 55x15, 70x15
Alternating bicep curls 15x15, 15x15, 20x15
Tricep pressdown 50x15, 65x15, 80x15

Back extensions with 10lb plate 15, 15, 15, 15
Dip assists 15, 15, 15 ...not sure what the weight was
Bicep curls 35x15, 35x15, 35x15

LEGS were SHAKING by the end of this w/o

20min HIIT cardio on the cross-trainer

 

[Adidas]

Monday, December 2

w/o
6am-7am
calf raises - 3 different raises. 3 sets of each w/20 reps per set
walking lunges w/20db

leg curls 70x30, 70x30, 70x20
abs

cable row 80x20, 80x20, 80x20
hanging leg raises - 2 sets of 20

incline chest press 70x20, 70x30, 70x30
vertical chest press 100x20, 100x20, 100x20

lat pulldowns 3 sets of 20
another chest exercise - 3 sets of 20

ended with 20 min HIIT on the elliptical trainer

Meals:
5am
1 scoop whey
3 strawberries
1.5 tbl heavy cream

8am
5 egg whites
.5 cup oatmeal
2 tsb flax

11am
1/3 cup dry roasted unsalted peanuts
.5 cup green beans

2pm
6oz chicken
.5 cup brown rice
.5 cup broccoli

5pm
protein bar

8pm
2 scoops whey
3 tbl heavy cream
5 strawberries

 

[Twin Peak]

Hey A, how are things?

 

[Adidas]

Hey TP,

Work has been absolutely crazy this past month. I haven't had any time to post or even visit the site Hopefully things will slow down. I have been awesome with my w/o and diet this month except of course for Thanksgiving

I'll be checking in your journal to see what you've been up to How are things going?

 

[Twin Peak]

Thinks are going well. Training has been terrific. I just finished my 6 week bulk. Now I need to drop some of the water and fat that I gained before my next mini-bulk after the new year. I think I am on track for a show next summer.

Otherwise, just enjoying the holidays cheer!

 

[Adidas]

Tuesday, December 3

w/o 5:45am
Spin class for 45 minutes
20 min on stairmaster - incline 12-15, speed 3.5...need to "waste" time while I waited for a shower

Meals

5am protein bar...running late and had to be at the gym by 5:30am

8am
5 egg whites
.5 cup oatmeal
2 tsp flax
1 cup green tea

11am
1/3 cup dry roasted unsalted peanuts
1 cup broccoli

2pm
6oz chicken
.5 cup brown rice
.5 cup green beans

5pm
another protein bar

5:30 A MUCH NEEDED MASSAGE! :THUMB:

8pm
1.5 scoops whey...2 scoops last night was a little much
3 strawberries
1.5 tbl heavy cream

 

[Twin Peak]

Looks like you are back to being hardcore. FYI, I heard that of all the nuts available, peanuts (rather than mixed nuts, almonds, etc) are the least optimal, in terms of healthy fats etc. Just thought you might want to know.

 

[Adidas]

Originally posted by Twin Peak
Looks like you are back to being hardcore. FYI, I heard that of all the nuts available, peanuts (rather than mixed nuts, almonds, etc) are the least optimal, in terms of healthy fats etc. Just thought you might want to know.

Thanks TP! Of course I thought I heard somewhere along these threads that almonds (I LOVE ALMONDS) were to be used during a bulking cycle so I stayed away from them.

 

[Twin Peak]

You prolly did. Almonds provide good fats and a lot of calories. Peanuts, however, are worse, on all accounts.

 

[Adidas]

GOT IT! Thanks for the feedback.

 

[Adidas]

Wednesday, December 4

w/o this morning kicked my ass! so much so that i could not drag my ass over to the elliptical trainer for 20 min.

Bench press - 2 warm up sets; 85lbs x 15 - 3 sets
Lat pulldown 80x15, 90x15, 100x15

Squats 95x20, 95x20 (wide stance), 95x20
Leg extensions 50x20, 50x20, 70x20

Back extensions w/25lb plate - 2 sets of 15
Assisted chin ups 2 sets of 20

Step ups w/25lb db - 20 each leg
Reverse lunges w/25lb db - 12 each leg
Walking lunges w/25db
Incline chest press 20x12
Incline fly 20x12

Step ups w/25lb db - 20 each leg
Reverse lunges w/25lb db - 12 each leg
Walking lunges w/25db
Squat against the wall w/25db on knees - hold for 1 minute - FELT LIKE AN HOUR!! My legs were shaking like crazy.
Incline chest press 20x12
Incline fly 20x12

Leg curls 70x20, 70x20
Hanging leg raises 4 sets of 15
Calf raises 180x20, 220x20

 

[Adidas]

Thursday, December 5

Atlanta goes into a PANIC due to incoming ince storm.... We didn't have to be until 10am so I slept in late and took the day off.

Since I slept late my first meal was at 8am and I was only able to get 5 meals in.

Meal 1 (8am)
protein bar.....didn't have anything at home to eat since I usually eat at the office

Meal 2 (11am)
1/3 cup dry roasted no salt peanuts
1 cup broccoli

Meal 3 (2pm)
6oz chicken
.5 cup brown rice
.5 green beans

Meal 4 (5pm)
another protein bar

Meal 5 (8pm)
8oz lean ground turkey
2 cups broccoli

 

[Adidas]

Friday, December 6

6am-7:30am

Chest press 25x12, 30x12, 30x12
Incline fly 20x12, 20x12, 20x12

Cable row 80x12, 110x12, 100x12
Lat pulldown 80x12, 90x12, 90x12

Chest press 50x12, 90x12,90x12
Push ups 3 sets of 12. Last 2 sets were done with one leg onto of the other.

No rest until these leg exrecises were done..
Leg curls 70x12, 80x12, 80x12, 80x12
Leg extenstions 60x12, 70x12,70x12, 70x12

20 min HIIT elliptical trainer

Meal 1 (5:15am)
1.5 scoops whey
1.5 tbl heavy cream
3 strawberries

Meal 2 (8:15am)
5 egg whites
.5 cup oatmeal
2 tbl flax

Meal 3 (11:15am)
1 cup broccoli
1/3 cup dry roasted paeanuts

Meal 4 (2:15pm)
5oz lean ground turkey
.5 cup brown rice
.5 cup broccoli

Meal 5 (5:15pm)
protein bar

Meal 8 (8:15pm)
?? Don't know yet..going shopping after work so we will see