ATASR5 attempts the Shadow Project

[gymmum]

Tuesday 27th March

Meal 1
2 egg whites 1 whole
black tea
10ml flaxseed oil
229 Cals 18 protein 3.3 carbs 14.5 fat

Meal 2
200g FF yoghurt
30 Almonds
1 medium banana
364 cals 16.8 protein 35.5 carbs 16.7 fat

Meal 3
chicken breast
salad
low fat dressing
orange
green tea
232 cals 30.7 protein 21.2 carbs 5.2 fat

Workout
Legs-Low Back
2x6@308lbs PB 45 Degree Leg Press
2x6@88lbs Deep BB Squats
2x6@132lbs PB Squats
2x12@88lbs PB Rev Smith Lunges
2x12@154lbs PB Smith Inverted Calves
45x12@286lbs PB Donkey Calves
4x6@110lbs PB BB Deadlifts (bent knees)
80 secs Hovers raised PB

Hit all personal bests today. I'm so stoked at the effort put in today and hope to better these next week.
Will log rest of meals as day goes on.
I'm already sore but feel excellent today.



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[gymmum]

Todays stats are:
Weight 136lbs = 1.7lbs lost
Chest 34" = 0.39" gained
Waist 30" = 1.9" lost
Hips 37.5" = 0.39 lost
Thigh 20.5" = 0.39 gained

BF% 17 ???????????



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[gymmum]

Wednesday 28th March

Meal 1
120g oats
125mls soy milk 99% FF
50mls black tea
442 cals

Meal 2
1 small apple
protein shake w/ 250mls soy milk 99% FF
249 cals

Meal 3
1 wholemeal roll
200g chicken breast grilled
2.5 cups salad
50mls black tea

Meal 4
Protein shake w/ 250ml light soy milk
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
cals 422 protein 39 carbs 37.4 fat 13

Meal 5
200g lean steak
250g green veg
50ml black tea
cals 309 protein 62.3 carbs 20 fat 9.6

Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat

40.5% protein
33% carbs
26.4% fat

Workout
Shoulders-Chest-Bi's & Abs
4x6@55lbs PB Standing BB Press (front)
4x6@55lbs BB Upright Rows (close)
4x6@34lbs Smith Front Press
4x6@66lbs Flat BB Bech Press
[email protected] Incline DB Press
4x6@86lbs PB Machine Bicep Curls
4x6@27lbs Alternate DB Curls
4x8@13lbs Lat Rev Leg Raises
[email protected] PB Machine Crunches
Hovers raised 90secs x4 PB



I had a great workout today and felt great but started to putter out about 3/4 of the way through.

Had to run some erands this morning and was driving along when some young hoon in a sporty car comes past and says, "what's a B**ch like you doing in a car like that?" Don't they think that women can drive what they want and how ever they want? So I gave it to him. I told the kids to "hang on, Mum's in play mode". I dropped it back to 2nd trumped it and left him for dead. A few seconds later he's still trying to catch up to me, with his finger waving in the air. The kids and I started laughing as he trys his best to catch us, when bang his car made an awful noise and stopped. I did have the decency to turn around to see if all was OK to find he trew a rod through the piston. He was rather abusive to me and was very upset to have been shown up by a women. His mates in the car were laughing so hard he made them walk to get a tow truck.
Funny little morning I must say. lol



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[sandy19644]

That is priceless!!

 

[gymmum]

I know I'm way behind on my logging so here goes a bunch.


Thursday 29th March

Meal 1
2 egg whites 1 whole egg
50ml black tea
10ml flaxseed oil
229 Cals 18 protein 3.3 carbs 14.5 fat

Meal 2
200g FF yoghurt
30 Almonds
1 medium banana
364 cals 16.8 protein 35.5 carbs 16.7 fat

Meal 3
100g chicken breast
2 cups salad
1 tblsp low fat dressing
1 small orange
50mls green tea
232 cals 30.7 protein 21.2 carbs 5.2 fat

Meal 4
Protein shake w/ 250ml soy milk 99% ff
2 rice cakes w/ 1 tblsp almond butter
1 small kiwi fruit
422 cals 39 protein 37.4 carbs 13 fat

Meal 5
200g lean diced beef
250g green veg
50ml black tea
309 cals 62.3 protein 20 carbs 9.6 fat

Meal 6
protein shake w/ 250ml water
121 cals 23.2 protein 1.9 carbs 2.2 fat

38.9% protein
31.5% carbs
29.6% fat
1643 cals

Workout
Hamstrings- Calves-Low Back
2x6@121lbs PB BB Deadlifts (toes up)
2x6@110lbs PB Lying Leg Curls
2x6@99lbs PB Smith Inv Calf Raises
2x6@286lbs Donkeys
2x6@143lbs PB Seated Calf Raises
4x6@99lbs BB Deadlifts (bent knees)
90 secs Hovers raised PB

My legs are killing me. I probably spend the weekend doing nothing. I can hardly move them now from Tuesdays workout so I will not be able to walk tomorrow. ouch!!!!
May have to get rid of the kids for the weekend and stay in bed


Anyone offering to take on 4 kids....anyone...anyone....??????

Friday 30th March
Meal 1
oats
tea

Meal 2
apple
protein shake

Meal 3
wholemeal roll
chicken
salad
tea

Meal 4
fruit
protein shake
rice cakes
almond butter

Meal 5
beef
veg
tea

Meal 6
protein shake

Total cals 2144
Macros p/c/f
40.6%/35.9%/22.5%

Workout
60 mins kickboxing pm
am 15km bike ride w/ sister.

Not much to tell today, pretty quiet on the home front.

Saturday 31st March

Meal 1
wholemeal toast
almond butter
protein shake
green tea

Meal 2
Protein shake
flaxseed oil

Meal 3
tuna
salad
rice
apple
green tea

Meal 4
yoghurt
almonds
banana

Meal 5
chicken
veg
tea

Meal 6
protein shake

Total cals for the day 1777
macros 45.4%/32.8%/21.8%
Todays exercise:
Took boat out today and did some skurfing and skiing. Kids had a blast. Although had to bail out of the boat at one stage as the dog decided to go overboard. I was the only one who was game enough to jump in and get him.
The things we do for our SO's.
My legs are still killing me from 2 leg workouts this week, so I will really feel this after a day of skiing. I must be a glutten for punishment.

Sunday 1st April

Meal 1
wholemeal toast
almond butter
protein shake
green tea

Meal 2
Protein shake
flaxseed oil

Meal 3
tuna
salad
rice
apple
green tea

Meal 4
yoghurt
almonds
banana

Meal 5
chicken
veg
tea

Meal 6
protein shake

Total cals for the day 1777
macros 45.4%/32.8%/21.8%

Todays exercise:

Got out of bed feeling pretty good so got stuck straight into a 45min kickboxing session with DVD. Still felt good so went out and mowed lawns, weeded gardens, played soccer for about 90mins with the kids.
Later took them to the beach and played cricket for about another hr.
Then the kiddies conned me into going out for a bike ride, which ended up taking 2hrs. By the time we got back home I was so hungry. But the good thing was the kids were that tired the went to bed early with not one fuss from any of them.

Monday 2nd April

Meal 1
oats
tea

Meal 2
apple
protein shake

Meal 3
wholemeal roll
chicken
salad
tea

Meal 4
fruit
protein shake
rice cakes
almond butter

Meal 5
beef
veg
tea

Meal 6
protein shake

Total cals 2144
Macros p/c/f

Workout
Back-Tri's-Abs
4x6@110lbs Wide Lat Pulldowns
4x6@121lbs Narrow Lat Pulldowns
4x6@58lbs T-Bar Rows
3x6@77lbs PB Flat BB Close Grip Tri's
3x6@55lbs PB Bench Dips
[email protected] Lat rev Leg Raises
3x6@117lbs Machine Crunches
2x90sec Hovers raised

TUESDAY 3rd APRIL

Meal 1
2 egg whites 1 whole egg
tea
flaxseed oil

Meal 2
FF yoghurt
Almonds
banana

Meal 3
chicken
salad
low fat dressing
orange
tea

Meal 4
Protein shake
2 rice cakes
kiwi fruit

Meal 5
lean diced beef
veg
tea

Meal 6
protein shake


38.9% protein
31.5% carbs
29.6% fat
1643 cals

Workout
Legs-Calves-Low Back

[email protected] 45 Degree Leg Press
[email protected] Deep BB Squats
[email protected] rev Smith Lunges
[email protected] PB Inv Calves
[email protected] PB Hack Calves
[email protected] PB BB Deadlifts (bent knees)
Hovers x2 @ 100 secs PB

Hit a couple of PB's again today but were a little weaker on some of the others that I got good results & PB's last week. M-U-S-T D-O B-E-T-T-E-R.
All in all turned out pretty good.
Went for a 15km bike ride this afternoon w/ sister, then took the kids and the dog to the beach for an hour.

Wednesday 4th April

Meal 1
oats
soy milk 99% FF
tea

Meal 2
1 small apple
protein shake

Meal 3
1 wholemeal roll
chicken breast
salad
tea

Meal 4
1 small kiwi fruit
protein shake
2 rice cakes
almond butter

Meal 5
lean diced beef
veg
tea

Meal 6
protein shake


Total cals 2144
Macros p/c/f
40.6%/35.9%/22.5%


Thursday 5th April


Meal 1
2 egg whites 1 whole egg
tea
flaxseed oil

Meal 2
FF yoghurt
Almonds
banana

Meal 3
chicken
salad
low fat dressing
orange
tea

Meal 4
Protein shake
2 rice cakes
kiwi fruit

Meal 5
lean diced beef
veg
tea

Meal 6
protein shake


38.9% protein
31.5% carbs
29.6% fat
1643 cals

Workout
Shoulders-Abs-Hamstrings-Calves-Low Back

4x6@55 Standing BB Press (front)
4x6@66 BB Upright Rows (close)
4x6@44 Smith Front Press
[email protected] Lat rev Leg Raises
2x10@33 Plate Full Situps
4x60sec Hovers
2x6@121 BB Deadlifts
2x6@99 Lying Leg Curls
3x10@187 Inv Calf Raises PB
3x10@330 Hack Calves
4x6@110 BB Deadlifts (bent Knees) PB


Heavy workout today as had to do yesterdays workout as well as todays.
Will not be working out tomorrow but will do Fridays on Saturday due to gym being closed for Good Friday.

Friday 6th April

Meal 1
2 slices wholemeal toast w/ vegemite
protein shake

Meal 2
Protein shake
10mls flaxseed oil

Meal 3
ham & salad wholemeal sandwich
rice
1 small apple
coffee

Meal 4
yoghurt
almonds
banana

Meal 5
chicken breast
veg
tea
small portion of ff vanilla ice cream...yummmyyyyy

Meal 6
protein shake w/ water

Total cals for the day?
macros ?
who cares need a day off

Workout

45 mins on the eliptical AM as I felt I needed to warm up the legs ready for a gruelling morning surfing.

Went surfing with my sister and caught some really narly waves. We surfed for about 4hrs, then stopped by her place an had a coffee and a great chat.
We haven't gotten together properly since Christmas and it was great to finally get some time to ourselves. She was telling me about some letters that our fathers wife has been sending her regarding him wanting to get together and finally meet us.
She is rather keen to do so, but me, well I'm not so sure. I have had no contact from him in 35yrs, no birthday cards, no christmas cards, nothing. Then out of the blue he wants to meet??? I have my guard on full alert. My sister doesn't want to go without me, as I am her back stop and have always been there to catch her whenever she falls. But this time??? I do have some little tiny bit in me that wants to know who he is, but I also have a massive part of me that says, he has had no time for me in the past and would not even respond to my crys for him while going through those tough teenage yrs. Now when we have our own lives and families and no longer yearn for that father figure in life he now wants to rock that boat. I feel happy and comfortable with life now and fear that this would only put out so many uncertainties. Also I am very bitter at all this and feel that I would only put him down and criticize him and not even listen to his side without being nasty or sarcastic. (Sarcasm is a trait my sister hates).
Anyway enough about me, I have got on the ramble wagon and need to get off.