Sassy 2005

[Sassy69]

1/15/05

Some general comments: Slept in today (BADLY needed) until about 10 am. I wanted to hit some classes at my gym today and optimally I woudl've done my training before them, but sleep prevailed. I'm watching these classes in addition to my regular training to make sure I'm not overtraining. I'm also droppign a new order into AF store for rALA & yohimburn. (My last bottle didn't survive my most recent move....) I am very happy w/ my results as far as being more coordinated in my cardio / dance classes after a week and also just in general seeing more mobility in my back & my core and loss of bodyfat.

Waking body temp: forgot again
supps - same, added Echinecea + goldenseal, kyolic garlic (cold almost gone) . Also replaced my flax seed oil w/ fish oil.

Meal 1 - 10 am
1/3 c oatmeal
1 1/2 scoop protein mix
t-rex

Meal 2 - 12:15 pm
Myoplex protein drink between classes & training.


Meal 3- 3:30 pm
4 oz lean pork loin
1/2 c canned asparagus tips
3 oz sweet potato

Meal 4 - 6 pm
1 turkey pattie
1 c green beans

Meal 5 - 8:30 pm
Handful of almonds


Meal 6:

Totals:
Cal: Fat: Carb: Protein:

Training:
1 hr yoga
1 hr dance / cardio class
15 min ab class & stretch
Shoulders / Delts:
- side laterals + DB press: 12.5 / 12 + 30/12 x 3 12.5 / 8 + 35/10
- front laterals + upright rows: 12.5 / 12 + 40/12 x 1 12.5/10 + 50/10 x 3
- shrugs + rear delt machine: 45 plates / 10 + 50/10 x 3
- stretch

 

[superqt4u2nv]

Dam Sassy your log is so detailed I think I need to do that with mine. I would give you K for it but it wont let me.

 

[Sassy69]

Dam Sassy your log is so detailed I think I need to do that with mine. I would give you K for it but it wont let me.

Thx ! This is good for me, esp if I have in mind to maybe do a show. I gots hella long way to go to dump the bodyfat. I always had a trainer put together my contest prep before, so this is allowing me to get the macro view of things too & also keepign me honest on food logs, etc. and actually doing the maro nutrient calcs, etc.

 

[Sassy69]

Dammit I like having sugarfree ice pops when I need to snack on something but its too flippin cold to eat them. God I hate living north of West Palm Beach.

Went for decaf coffee instead. Blah. But warm!


"...Waiter! I'd like 2 cups of coffee please. One for each foot...."

 

[Sassy69]

1/16/05

Some general comments: Slept in again. Damn I can't do a late nite/early morning like I used to . Cleaned the house & generally didn't have much of an appetite today.
Waking body temp: forgot again
supps - same, added Echinecea + goldenseal, kyolic garlic.

Meal 1 - 11 am
1/3 c oatmeal
1 whole egg + 3 wgg whites
t-rex

Meal 2 - 3 pm (running out the door)
3 oz pork loin
0.5 c fat free cottage cheese


Meal 3- 6 pm
EAS AdvantEdge coffee flavored protein mix (the to-go container)

Meal 4 - 9:30 pm
4 oz top round steak
1 c asparagus
diet coke


Totals:
Cal: 887 Fat: 28 (27%) Carb: 42 (15%) Protein: 133(58%)

Training:
legs
- 10 min cardio warmup
- Step ups to bench: 15/30 x 3 (lead left, lead right, alt feet)
- Up ramp walking lunges: 15/17 steps up + 17 back x 4
- Bar squat + sissy squats: 20/20 + 20 x 4
- lying leg curl: 70/12, 70/4-4-4 70/10
- hypers: 20 x 3

1 hr yoga
1 hr dance / cardio class
15 min ab class & stretch
Shoulders / Delts:
- side laterals + DB press: 12.5 / 12 + 30/12 x 3 12.5 / 8 + 35/10
- front laterals + upright rows: 12.5 / 12 + 40/12 x 1 12.5/10 + 50/10 x 3
- shrugs + rear delt machine: 45 plates / 10 + 50/10 x 3
- stretch

 

[Sassy69]

1/17/05

Some general comments: Slept like crap last nite - probably because I overslept yesterday. More coffee! I bought a scale & a bioimpedence bf tester so I can keep my deltas. Plan to use caliper measurements (when I get them) as my "real" measurements.

Waking body temp: forgot again
supps - same, added Echinecea + goldenseal, kyolic garlic (cold almost gone) . Also replaced my flax seed oil w/ fish oil.

Meal 1 - 8 am
1/2 c oatmeal
1 1/2 scoop protein mix
t-rex

Meal 2 - 12:00 pm (meetigns all morning0
4 oz chicken + spinach salad
3 oz yam
non fat honey mustard dressing
diet coke


Meal 3- 3 pm
1 1/2 scoop isopure + water

Meal 4 - 5:30
4 oz chicken + salad
1 tbsp oil + vinegar
1 turkey pattie
1 c green beans

Meal 5 - 8:30 pm
EAS Protein drink (right after cardio class)

Meal 6:
2 tbsp natty peanut butter
0.5 c non fat cottage cheese

Totals:
Cal: 1470 Fat: 44 (28%) Carb: 78 (18%) Protein: 188 (53%)

Training:
5 min cardio warmup

bis/tris:
- concentration curls: 20/12 25/10 x 2
- EZ curls: 30/15 40/12 x 2 50/7 ->40/5
- Zottman curls: 20/10 x 4 (couldn't go up to 25 lb)
- hi cable bis: 30/15 40/15 50/8 50/6 -> 40/10/ 30/15
- rope tri pressdowns: 90/12 90/8->80/5 x 2 90/5 ->80/5 ->70/5
- assisted dips: counter wt 40/12 x 4
- db kickbacks: 15/12 x 4

1 hr dance/cardio class
- stretch

 

[Sassy69]

1/18/05

Some general comments: Had to give up am cardio to get to work early today. But still got stuck in traffic. I think i need to jack up my carbs or soemthing or move them to the end of the day because I had no energy to plow thru my chest training. Had full intention to do a cardio class tonite, but I was just getting stupid.

Oh yea, I bought a scale last nite. LMAO. I finally meet my nemesis face on. I tested it on my cat first. He comes in at 16.5 lbs! BEEFCAKE!

Weight: 158

Waking body temp: 97.1
supps - same, added Echinecea + goldenseal, kyolic garlic

Meal 1 - 8 am
1/2 c oatmeal
1 1/2 scoop protein mix
t-rex

Meal 2 - 12:00 pm (meetigns all morning)
4 oz chicken + spinach salad
3 oz yam
non fat honey mustard dressing
diet coke


Meal 3- 3 pm
1 1/2 scoop isopure + water

Meal 4 - 5:30
4 oz chicken + salad
1 tbsp oil + vinegar

Meal 5 - 8:30 pm
Myoplex bar - after training was starving & getting stupid

Meal 6: 10:30 pm
4 oz turkey pattie

Totals:
Cal: 1442 Fat: 34 (23%) Carb: 67 (17%) Protein: 199 (60%)

Training:
8 min treadmill warmup

chest:
- flat bench press: 20 + bar/20 50+bar/10 50/8 x2
- incline DB press + fly: 25/15 + 20/15 30/10+20/12 x 3 35/6 + 20 /12 --35 is definitely the hard plateau right now....
- Incline Smith press -- did these to "feel" more-- inclines crapped out - this is when I really started feelign tired & hungry
- cable flys - chest level: 20/10 30/8 x 3
- low cable flys: 20/8 x 4
- pec dec: 65/10 x 3
pfffffffffffffffffffffft - I went in feeling strong, came out feeling stupid (like low carb day stupid)

Skipped the cardio class -- will hit cardio AM.
- stretch

 

[skittles]

You rock Sassy

 

[Sassy69]

Thx S! Now if I can just find my abs .... you didnt' take them did you ? ()

 

[skittles]

hehe - no, but that made my night! I can't wait to get them

I bet yours are already showing too