ck2006 log

[ck2006]

March 2, 2006

Cardio: 45min - 400 cals burned
calories eaten - (a lot) more than 3000 and I was sick last night, to many chips, tacos, salsa, chip dip and one beer

Weights
Chest
Flys
pushups

Biceps
curls and curls

Triceps
dips
extenstions
and the ones over your head

March 3, 2005
Cardio: 45min calories burned 400
Calories eaten: 1200

3/4 all bran with yogurt and tbsp of flaxseed
shake/piece of cantalope
tuna/cucumber
cantalope/3 pieces of melba toast
fish/salad
and a whole bunch of water

Weights - legs/abs

Quads
squats
lunges

Hamstrings
squats

calves
calve raises


still recovering from yesterday, really bloated and gained about 5 pounds!

 

[*Bunny*]

Dang girl what did you do last night?

 

[ck2006]

Dang girl what did you do last night?

Well, for supper I made everybody tacos, I planned on only having one, ended up having four with all the fixings, but with whole wheat tacos (like that made a difference). My son has days off school and he loves survivor, so him and I had are own survivor party. I had the beer because it is my goal not to have anymore until my birthday next year. But the taco chips, salsa, and chips were right in front of me and I went crazy. big mistake.

I was up all night in angony. My stomach hurt sooo very bad, I know now why I gained so much weight before. I can honestly say I will not ever do that again!

I will have another survivor party with my son, just not eat, maybe next time I will make a veggie plate for myself. Though, we had a blast, I have four kids so spending one on one is few and far between, and when I get the chance it is really nice. Needless to say, drinking a lot of water today, cause I am still very sick.

 

[ck2006]

sunday, March 4, 2006

cardio: 400 calories burned
calories eaten: 1289

breakfast
4 egg whites
tsp margine
1/2 cup oatmeal

snack
shake

lunch
1/2 grape fruit
yogurt
1 cup cottage cheese

snack
1/2 grapefruit

supper
tuna 6oz
lettuce
green beans
sweet potatoe

snack
shake

weights
shoulders front
shoulder side
shoulders up

abs
bicycle
crunch
side crunch

Feeling much better today, still drinking a lot of water

 

[scorpiogirl]

Hope you're freeling better!undefined

 

[ck2006]

A lot better Thank you. Took a rest today, thank you for asking!

 

[ck2006]

March 6, 2006

calories burned 400
calories eaten 1300

breakfast
3/4 all bran
yogurt
blueberries
flaxseed

lunch
tuna
salad
1/2 grapefruit

snack
3 melba toast
cucumber

dinner
salad
chicken breast

snack
yogurt

weights

chest
dip
flys
push ups

biceps
curls
and curls

triceps
dips
extension
overhead

have to go buy groceries today, back on track, not even going to look at the scale until this weekend!

 

[ck2006]

March 7
Calories eaten: 1300
calories burned: 400

Breakfast
4 egg whites
1/2 grapefruit
tsp butter

snack
apple
3 melba toasts

lunch
3/4 all bran
yogurt

snack
cucumber
yogurt

supper
chicken breast (6 ounces)
salad
green beans

snack
shake

Going for my first training session tonight, really pumped and excited!

 

[ck2006]

March 8, 2006

calories burned: 400
calories eaten: 1300

breakfast
4 egg whites
tsp margarine
1/2 grapefruit

snack
bar
yogurt

lunch
really good salad with a piece of cheese

snack
3/4 cup all bran
yogurt
shake

supper
6oz chicken breast
green beans
salad
stove top stuffing with gravy (and it was good)

going for my first workout with trainer tomorrow, really excited to see what she gives me. she said it would be 4 days of weight training, 3-4 cardio, but I will need somebody to spot so I should be sore. I hope she can suggest something for my tummy. been doing cardio for so long and have 7 inches but still need to lose about 5 more and it isn't coming off.

 

[ck2006]

March 10

First day of program diet! Getting my program monday Circut training 2 times around

supplements: multi, glutimin, omega 3

meal1
4 egg whites, 1 egg
1/2 grapefruit

meal2
shake/fruit juice

meal 3
tuna
salad
appe

meal 4
chicken
sweet potatoe

meal 5
shake

meal 6
shrimp
melba toast

 

[Roonytunes]

Since you're competing in Nov,will you be cutting, bulking and then cutting again? Or just cutting from now on?

 

[ck2006]

I will get the full diet next thursday, for now I am bulking and eating 5 to 6 meals a day with a carb and a protein. I am on my own till thursday, but she told me to do that until I see her again.

On monday she gives me my workout program. It has been a slower process then I thought, but she is really booked up.

I am also supposed to take glutimine twice a day once in the morning and once after my workout. Not sure if that counts as a food.
I will be more helpful by the end of next week.

 

[ck2006]

March 11 (Cheat Day, Yahoo!)
Started off really good

breakfast
4 egg whites, 1 egg
1/2 grapefruit

snack
bar

lunch
bacon double cheese burger
onion rings
blizzard

supper
2 chicken wings
wee bit of ceasar salad

snack, hee hee
10 macaroons
2 beers
2 more pieces of chicken

though did cardio today 450 calories burned, didn't really count how much I ate though I did ask how many calories in a blizzard (720) others were 900!

Monday will be getting my workout program, tomorrow again back on track! Started off the day and didn't even want to cheat, but was happy when I did! Besides the cheat day(s) I had last week I haven't had any since January so I am not going to feel guilty, and tomorrow is a new day!

 

[ck2006]

March 12, 2006
cardio: 450cal

multi vitamin, oemga 3 (morning, night)

m1
2 eggs, 4 strawberries
m2
protein shake, glutimine, whole wheat bread with butter
m3
tuna
salad
m4
chicken
salad
apple
m5
protein shake

 

[scorpiogirl]

The Glut will help with muscle recovery and soreness.

Here's a good site for you along with Fitday....

www.calorieking.com
www.fitday.com

Happy training!!!!!

 

[ck2006]

Thank you for the websites they are awesome! I guess I am not bulking first, I am cutting, bulking and cutting. My husband went with me to my program layout. I just have to stick to getting to the gym! before I would just workout at home and not worry now it has to be total commitment!

 

[ck2006]

Monday, March 13th, 2006

omega/muliti

Can't seem to get enough calories in, but I don't know which to increase, fats,carbs or protein, get that part on thursday, so frustrating! I will be cutting, bulking, cutting

workout 5, cardio 6
Chest/back
calories eaten 1173

m1
4 egg whites/one egg
4 strawberries

m2
shake

m3
3 turkey slices
8oz yogurt
apple

m4
chicken breast
green beans

m5
sake/glutime (fruit juice)

m6
chicken breast
green beans
orange

 

[momsgettinfit]

Monday, March 13th, 2006

omega/muliti

Can't seem to get enough calories in, but I don't know which to increase, fats,carbs or protein, get that part on thursday, so frustrating! I will be cutting, bulking, cutting

workout 5, cardio 6
Chest/back
calories eaten 1173

m1
4 egg whites/one egg
4 strawberries

m2
shake

m3
3 turkey slices
8oz yogurt
apple

m4
chicken breast
green beans

m5
sake/glutime (fruit juice)

m6
chicken breast
green beans
orange

What are your macro breakdown like your fat,carbs,protein? Find out what your lacking in and add a little.

 

[ck2006]

silly question, but I have been reading into that but I can't figure out what my ratio should be, isn't it different for everybody?

 

[momsgettinfit]

silly question, but I have been reading into that but I can't figure out what my ratio should be, isn't it different for everybody?

Go to www.fitday.com and you can set up a free account. You put your food in that you eat it adds up your calories and breaks down your macro's.

WHat are you going for cutting? I try to do 40/30/30 ratio and I know alot of others on here do that too.

 

[ck2006]

I will try that, thank you! S

econd day of working out hard, last night I thought I was going to barf, i know lovely. Today I am doing my legs, but I am scared I won't be able to do my cardio so I am doing it first???? My reps are 23,21,18,16 for the smith squat, walking lunges, dumbell squats, dumbell step, hack squats, cable dead lifts, leg press and blue seated leg curls.

 

[momsgettinfit]

I will try that, thank you! S

econd day of working out hard, last night I thought I was going to barf, i know lovely. Today I am doing my legs, but I am scared I won't be able to do my cardio so I am doing it first???? My reps are 23,21,18,16 for the smith squat, walking lunges, dumbell squats, dumbell step, hack squats, cable dead lifts, leg press and blue seated leg curls.

Watch hitting the cardio before weights. YOu will boop out while lifting faster.

If you don't think you can do cardio after weights on leg day then try doing it in the morning and break it up like that.

I cut my cardio back on leg day as I lift heavy with my legs (I love leg day) I do like 20 to 25 min of steady cardio nothing fancy but I do get it in.

 

[ck2006]

Tuesday, March 14th, 2006

omega/muliti

workout: legs cardio burned 560
Chest/back
calories eaten

m1
4 egg whites/one egg
1/2 cup oatmeal

m2
shake/fruit juice/glutimine

m3
canned tuna/lettuce
4oz yogurt
apple

m4
not sure yet

m5

m6

legs:
smith squat (bar/23, bar/21, bar/18 bar/16)
walking lunges (5/46, 10/42, 15/36, 20/32)
dumbell squat (5/23, 10/21, 15/18, 20/16)
dumbell step (5/46, 10/42, 15/36, 20/32)
hack squats (bar/23, 50/21, 50/18, 100/16)
leg press (bar/23, bar/21, bar/18, bar/16)
blue seated leg curls (15/23, 30/21, 40/18, 50/16)
lying leg lifts (20/23, 30/20/21, 30/20/18, 30/20/16)

I will not be able to move for the next three days, I know I can lift a little heavier but had to get used to the machines, it was the most gratifying workout I have ever had!)

 

[scorpiogirl]

legs:
smith squat (bar/23, bar/21, bar/18 bar/16)
walking lunges (5/46, 10/42, 15/36, 20/32)
dumbell squat (5/23, 10/21, 15/18, 20/16)
dumbell step (5/46, 10/42, 15/36, 20/32)
hack squats (bar/23, 50/21, 50/18, 100/16)
leg press (bar/23, bar/21, bar/18, bar/16)
blue seated leg curls (15/23, 30/21, 40/18, 50/16)
lying leg lifts (20/23, 30/20/21, 30/20/18, 30/20/16)

I will not be able to move for the next three days, I know I can lift a little heavier but had to get used to the machines, it was the most gratifying workout I have ever had!)

Did your trainer have you do this or did you just throw it together? This is A LOT - too much IMO.

 

[ck2006]

My trainer gave it to me, that is why I used such low weights, I know by the end of some of them, I just couldn't do it. It is for six weeks and then she is going to give me something different.

 

[scorpiogirl]

My trainer gave it to me, that is why I used such low weights, I know by the end of some of them, I just couldn't do it. It is for six weeks and then she is going to give me something different.

WOW!!!!

 

[ck2006]

So I figure my macro ratio is proteins 27.3/carbs 41/fats 31.7 I used sparkpeople.com. So I need to add more protein, less carbs and less fat
M4,5 and M6 was a bust, I had beef jerky for M4, on the road and hungry, yeah I know, and meal 5 started off good, but then I had a lot of brownies and then I had my protein shake but it only totaled 1913 calories for the day.

Thank you for the advice about the cardio on leg days, I was so stressed out when I went cause I kinda new I might have problems with the weights, but I love cardio. I was thinking of switching my cardio day to my day off and just do legs. My program for the next six weeks:

Monday: Chest & tri's with high intensity cardio following weights
Tuesday: Legs with moderate cardio
Wed: DAy off
Thursday: Back & bi's with moderate cardio
Friday: Shoulders, Abs and Calves with high cardio after weights
Saturday: Moderate cardio
Sunday day off

4 exercises for each upper muscle/ Upper reps (15, 13, 12, 10)
a whole lot of exercise for lower muscles / lower reps (23/21/18/16)

Diet plan thursday, she said I won't be eating the same amount of calories each day and 6 meals on workout day and 5 on days off. One more day trying to eat on my own with a lot of help from all of you, thanks for keeping me in check and again for answering all my questions!

 

[momsgettinfit]

So I figure my macro ratio is proteins 27.3/carbs 41/fats 31.7 I used sparkpeople.com. So I need to add more protein, less carbs and less fat
M4,5 and M6 was a bust, I had beef jerky for M4, on the road and hungry, yeah I know, and meal 5 started off good, but then I had a lot of brownies and then I had my protein shake but it only totaled 1913 calories for the day.

Thank you for the advice about the cardio on leg days, I was so stressed out when I went cause I kinda new I might have problems with the weights, but I love cardio. I was thinking of switching my cardio day to my day off and just do legs. My program for the next six weeks:

Monday: Chest & tri's with high intensity cardio following weights
Tuesday: Legs with moderate cardio
Wed: DAy off
Thursday: Back & bi's with moderate cardio
Friday: Shoulders, Abs and Calves with high cardio after weights
Saturday: Moderate cardio
Sunday day off

4 exercises for each upper muscle/ Upper reps (15, 13, 12, 10)
a whole lot of exercise for lower muscles / lower reps (23/21/18/16)

Diet plan thursday, she said I won't be eating the same amount of calories each day and 6 meals on workout day and 5 on days off. One more day trying to eat on my own with a lot of help from all of you, thanks for keeping me in check and again for answering all my questions!

Your welcome. Yes you do need more protein. I would lower my carbs a little if I were you, your fats don't seem to bad. Protein in my opinion should be higher since your trying to build muscle. Try to keep your fat and carbs around the same.

 

[ck2006]

March 15th

Day off, yahoo, woke up in the middle of the night last night in too much pain. Day off will do me good, my legs feel like I ran a freakin marathon.
Today: 1200 calories

m1
4 egg whites, 1 egg
1/2 cup of oatmeal

m2
shake

m3
tuna
salad
2 pieces whole wheat bread
cucumber

m4
chicken breast
whole wheat rice
salad

m5
shake

 

[momsgettinfit]

March 15th

Day off, yahoo, woke up in the middle of the night last night in too much pain. Day off will do me good, my legs feel like I ran a freakin marathon.
Today: 1200 calories

m1
4 egg whites, 1 egg
1/2 cup of oatmeal

m2
shake

m3
tuna
salad
2 pieces whole wheat bread
cucumber

m4
chicken breast
whole wheat rice
salad

m5
shake

What kind of supplements are you taking? There are certain ones that will help with leg pain. Like glutemine,flax oil,fish oil ect. I should say they help with recovery.

 

[ck2006]

What kind of supplements are you taking? There are certain ones that will help with leg pain. Like glutemine,flax oil,fish oil ect. I should say they help with recovery.

I am taking glutemine (just started last week), multi-vitaimin and omega 3. My husband and I figured it out that I will do cardio on my day off. I also had problems doing any bicep exercises today, I am assuming it is from carring the weights while doing lunges??? so we are going to switch to shoulders on thursdays instead of biceps and do biceps on fridays.

 

[momsgettinfit]

I am taking glutemine (just started last week), multi-vitaimin and omega 3. My husband and I figured it out that I will do cardio on my day off. I also had problems doing any bicep exercises today, I am assuming it is from carring the weights while doing lunges??? so we are going to switch to shoulders on thursdays instead of biceps and do biceps on fridays.

Good idea to play around with your routine until you find one that works best for you and then you may have to mix it up again after doing it a while. My left arm is my weak arm and so I have trouble with most of the arm excercises I do buttttt I push through it and make it work harder to catch up with my right.

 

[ck2006]

March 16

multi/omega x 2
Cardio burned: 360
calories 1800 (35/45/20)

1/2 cup oatmeal
4 egg whites 1 egg

protein/fruit juice/glutimine

1/2 cottage cheese
3 melba toasts

can of tuna
apple

roast beef
potato/butter
salad

4 egg whites, 1 egg

shake with glutimine

lat pull down (30/15, 35/13, 40/12, 60/10)
HS machine (bar/15, 20/13, 30/12, 40,10)
cable pull down (30/15, 40/13, 60/12, 75/10)
preacher one arm (15/15, 15/15, 15/15, 15/15)
concentration (5/15, 10/13, 15/12, 20/10)
ez bar - couldn't do
t-bar (10/15, 20/13, 30/12, 40/10)

 

[ck2006]

March 17

multi/omega x 2
Cardio burned: 260
calories 1800 (35/45/20)

1/2 cup oatmeal
4 egg whites 1 egg

protein/fruit juice/glutimine

Roast beef
3 melba toasts

cottage cheese
orange

tuna
2 pieces whole wheat bread
salad

4 egg whites, 1 egg

shake with glutimine

shoulder presss (10/15, 20/13, 30/20/12, 30/20/10)
DB deltoid straight arm back (5/15, 10/13, 15/12, 20,10)
DB shoulder press 5/15, 1013, 15/12, 20/10)
calf raise seated (bar/23, 10/21, 15/18, 20/16)
stair calf raise 2 sets of 50
leg lifts 25
hip raises 20
side crunches touches floor (3x25)

 

[ck2006]

March 18

multi/omega x 2
Cardio burned: 360
calories 1200 (35/45/20)

protein/fruit juice/glutimine

4 egg whites 1 egg

2/3 cup cottage cheese
1 cup yogurt
brussel sprouts

63 grams chicken
salad
whole wheat rice

protein shake
strawberries


Just cardio today 50 minutes, I tried it first thing this morning, it was awesome to get it out of the way to enjoy the day with my kids, however my calves are so very very sore from yesterday! Looking forward to a break from exercising tomorrow but excited about monday

 

[ck2006]

March 19

multi/omega x 2
Day off!
calories 1200 (35/45/20)

protein/fruit juice/glutimine

4 egg whites 1 egg
1/2 cup oatmeal with 1/2 cup skim milk

63gms chicken
101g brown rice

1/2 cup dry curd cottage cheese
peach 265 g

melba toast 27g
salmon 110g

yogurt 1cup
protein shake/glutimine

day off thank god, can hardly walk! but took the kids tobagganing, all four which was workout in itself!

 

[ck2006]

March 20

multi/omega x 2
Chest and Triceps + High intensity cardio
calories 1800 (35/45/20)

4 egg whites 1 egg
1/2 cup oatmeal with 1/2 cup skim milk

protein/fruit juice/glutimine
455 g strawberries

83g tuna
salad
230g apple

1 cup of yogurt
2/3 cup 1% cottage cheese

melba toast 27g
salmon 110g

peanut butter
2 pieces whole wheat bread

1/2 grapefruit
72g turkey slices

shake/gatorade/glutamine

Workout
flat db brench press (10/15, 15/13, 20/12, 25/10)
cable chest press (12/15, 15/13, 17/12, 20/10)
Smith incline chest press (10/15, 15/13, 20/12, 25/10)
Peck deck (35/15, 40/13, 45/12, 50/10)
Assisted dips (not sure)
One db overhead extension (15/15, 20/13, 30/12, 35/10)d
Cable rope triceps (20/15, 25/13, 30/12, 35/10)
French Press (30/15, 40/13, 40/12, 40/10)

My pants still fit, but trying to get past scale watching did it for so long, but I gained 4 pounds, I know it is because I wasn't eating enough before and I know the scale will go down again. Almost wish I could get my body fat tested sooner.

 

[ck2006]

March 21

multi/omega x 2
Legs + moderate cardio
calories 1800 (35/45/20)

4 egg whites 1 egg
1/2 cup all bran with 1/2 cup skim milk

protein/fruit juice/glutimine

83g tuna
salad
1/2 grapefruit

1/2 cup dry curd cottage cheese
230g apple

121g brown rice
green beans
salmon 110g

peanut butter
2 pieces whole wheat bread

1/2 grapefruit
72g turkey slices

shake/gatorade/glutamine

Workout all reps 23/21/18/16
smith squats
walking lunges
DB squats
DB step ups on grey stair
hack squats
hamstring curls
leg press
blue seated leg curls

don't know what weights I will use had a hard time last time but I am hoping this week will be much better for my legs, I also plan on doing my cardio after.

 

[mermaid]

Looking good, how is it working for you?

 

[ck2006]

Actually, it was awesome last night. I lifted more than I did last week, I still didn't finish two sets but the others I was determined to and I did. I am not as sore this morning. I know which ones to start with for next week (my weaker areas so at least I can finish the reps) I posted last time that I gained 4 pounds but I weighed myself at the gym and I have lost 5! I didn't do the cardio last night so I am going to this morning. I went to the gym really, really late last night. Now all that being said I hope I can move tomorrow, but I am sure that the cardio will help today losen things up! (I hope) For today I lower my calories but it isn't so bad cause I am not used to eating this much as it is

March 22, 2006
multi/omega x 2
moderate cardio
calories 1200 (35/45/20)

4 egg whites 1 egg
1/2 cup all bran with 1/2 cup skim milk

protein
grapefruit

83g tuna
salad
apple

121g brown rice
green beans
salmon 110g

shake/strawberries/glutamine

 

[momsgettinfit]

Hiya!!!! oooo salmon I need to get some more of that, I love it!!! Yum Yum

 

[scorpiogirl]

Lookin' good!!!

 

[*Bunny*]

Actually, it was awesome last night. I lifted more than I did last week, I still didn't finish two sets but the others I was determined to and I did.

That's GREAT Those little Bumps in the weights make me smile, and feel stronger Keep up the great work

 

[ck2006]

That's GREAT Those little Bumps in the weights make me smile, and feel stronger Keep up the great work

Yup, I love when you find you can lift more, it makes you more motivated for the next time, and it motivates you at the time to see what else you can do. Did cardio the best I could this morning, I tried to do it while my 3 and 2 year old were up. I managed to get in 30 minutes over a 45 minute period, lesson learned will be doing it before they get up which will be at 4:30 or 5:00 or at 10 at night. Love it!

 

[treilin]

Hiya!!!! oooo salmon I need to get some more of that, I love it!!! Yum Yum

Had that for lunch.. I ran out of bison and I'm trying to clean out every food thing in my kitchen so there is absolutely no temptation on diet down.

 

[*Bunny*]

Good Girl!!! Get It Outttttttttttttttttttt

 

[ck2006]

What does bison taste like and what is the nutritional value on it? is it like beef or chicken or neither?
I am actually getting really sick of eating tuna and fish I need some red meat!

 

[treilin]

What does bison taste like and what is the nutritional value on it? is it like beef or chicken or neither?
I am actually getting really sick of eating tuna and fish I need some red meat!

Bison is really good! Leaner then extra lean ground beef, I think the taste and texture to me are a lot better. Plus it's hormone free... Well I get it at Whole Foods. Higher in Zinc then beef.

 

[ck2006]

Bison is really good! Leaner then extra lean ground beef, I think the taste and texture to me are a lot better. Plus it's hormone free... Well I get it at Whole Foods. Higher in Zinc then beef.

Must try it, now I am really hungry and it is my lower cal day. Going grocery shopping this weekend, but I think I am going to cook up some good steak tomorrow! I am a meat loving girl (no comments from the peanut gallery) HA HA

 

[treilin]

Must try it, now I am really hungry and it is my lower cal day. Going grocery shopping this weekend, but I think I am going to cook up some good steak tomorrow! I am a meat loving girl (no comments from the peanut gallery) HA HA

Yeah you should add in some red meat!!! Red meat is better for muscle gains, and test levels.

 

[ck2006]

Yeah you should add in some red meat!!! Red meat is better for muscle gains, and test levels.

this is really sick, and I hope people have the same humor as I do but since I started working out and drinking protein shakes I have a hard time getting in the 6th meal and my husband always says "I have some red meat protein you can drink later on" ha ha

 

[treilin]

this is really sick, and I hope people have the same humor as I do but since I started working out and drinking protein shakes I have a hard time getting in the 6th meal and my husband always says "I have some red meat protein you can drink later on" ha ha

Tell him he has to shake it up first!

 

[ck2006]

Getting a head start logging, moms babysitting tomorrow so I can go to the gym early, yahoo!

March 23

multi/omega x 2
Biceps/back
cardio
calories 1800 (35/45/20)
350calories burned

4 egg whites 1 egg
1/2 cup all bran with 1/2 cup skim milk

protein/fruit juice/glutimine

mussels (trying to see if eating some will give me some, hee hee)
salad
1/2 grapefruit

peanut butter
2 pieces whole wheat bread


Two macdonalds hamburgers (oops, but they tasted great!)

shake/gatorade/glutamine

Lat pull down (60/15, 70/13, 75/12, 75/10)
Seated HS Rows (25/15, 50/13, 70/12, 80,10)
Close Grip lat pull down (45/15, 60/13, 75/12, 75/10)
T bar rows )25/15, 25/13, 25/12, 30/10)
Seated row knee to elbow curls ( 15/15, 30/15/13, 30/15/12, 30/15/10)
ez bar curls (20/15, 20/13, 20/12, 30/20/10)
One db preacher curl (5/15, 10/13, 15/12, 15/10)
Seated concentration curl 4 sets of 15 (5,10, 15/10, 15/10)

Must buy wrist supports!!!!! But at least I finished all the reps this time! Getting just a wee bit stronger!
cardio tonight 45 minutes on tread mill. 350calories burned

 

[*Bunny*]

I am posting these for ck ladies ...

Leg Shot Feb 22, 2005

Upper Body - March 17th, 2006

Keep up the great work Girl!

 

[ck2006]

I am posting these for ck ladies ...

Leg Shot Feb 22, 2005

Upper Body - March 17th, 2006

Keep up the great work Girl!

Thanks bunny, (I think ;0), now the leg shot was a month ago, in 2 more weeks I get my body fat tested again I started at 24.6 so we will see.

 

[ck2006]

March2 4, 2006

Cals eaten 1711
cals burned

m1
Egg white, 4 serving
Egg, fresh, 1 large
Kellogg's All-Bran Cereal, 100 grams

m2 shake/glut/gat

m3
Tuna, Canned in Water, 83 grams
Iceberg Lettuce (salad), 1 cup,
Grapefruit,

m4
Peanut Butter, smooth style, 1 tbsp
Melba Toast, 31 grams

m5
Pink Salmon (canned), 110 grams 153 0 7 22
Iceberg Lettuce (salad), 1 cup, shredded or chopped 8 2 0 0
Strawberries, fresh, 455 grams 137 32 2

m6
Cottage Cheese, 1% Milkfat, 1 cup
1 cup of yogurt

Before Bed
Elite whey shake, 1 serving
Gatorade, 0.75 scoop


workout

DB Arnold Shoulder press
Hanging leg raises
machine shoulder press
crunches
bent over straight arm DB kick backs
hip lifts
seated machine calf raises
standing on stairs calf raises

 

[*Bunny*]

Thanks bunny, (I think ;0), now the leg shot was a month ago, in 2 more weeks I get my body fat tested again I started at 24.6 so we will see.

NICE ... can't wait! Lemme know how the MR. is doing to

I have a question ... ever try those mixed bag salads with greens/spinach etc ... those are such a great sub for regular lettuce if you're looking to get more out of your meal

 

[ck2006]

We are building a house right now and living with my parents (with my four kids since August, its been fun!) but in a month we will be moving. My parents are very particular about things we buy to eat. I love those bags but not going to happen right now. Can you tell by the same things I eat every single day. The best I can do right now is switch the order I eat things

I'll send you the before pics of hubby.

 

[getnfit06]

Good morning mama!!

 

[ck2006]

Good morning mama!!

Good morning, and I am ready to go! Getting some wrist supports today! a digital food scale and digital weight scale. Plus some stuff for our new house. Calves tonight!

 

[scorpiogirl]

Good job getting those pics up!

Wow, mom won't even let you buy your own bag of salad?!?!? I BET you've had fun since August! lol

Good luck on the house!

 

[ck2006]

Yup its been fun, but gotta say they had to get used to us, four kids, a dog and a cat. They have their own way of doing things and we have ours but actually 3 more weeks, my mom and I are both counting down. I do have to say being home for christmas, halloween and all the fun stuff was great. My oldest son is even going to my old elementary school. I think in the end it was good therapy for everybody.

 

[scorpiogirl]

AND....in the end.....you can all say you definitely all love one another to deal with the living together for so long and actually LIVING to see the rest of your life!

Family can be a good thing!

 

[ck2006]

AHHHHHH! so I could only burn 250 cals which is better than nothing but I can't seem to get higher in my weights cause I can't finish my reps!!! I hate late night workouts cause I don't have energy but don't want to do it during the day unless my husband is in town cause then I have to get a babysitter and I feel guilty for not spending fricken 2 hours with my kids, which I have to get over.... I talked to my trainer cause I looked all over today for stupid wrist supports and couldn't find any and she told me where I could get some.
When I have days like this I wonder if I will be even able to do the competition. But then I get pissed off and more determined so Saturday is cardio and I am going to burn as much calories as I can before my kids get up so I will have to get up at 4:00am to do that. Thats if I can *&*^*^ move cause my ass and hamstrings are still sore from tuesday and I did my calves today so who knows if I will even be able to walk tomorrow. I looked like a frigen idiot at the gym because I did my calves and went to do my Bent over straight arm DB kick backs and my whole body was shaking cause my calves were, and I am not even sure I am doing that exercise correctly. Sunday is my cheat day, which I don't even want to cheat because I know I will get sick cause I will overload on carbs so I probably won't, then Monday I am going right back to that *&^*^ gym and working my ass off.

Sorry, done my cry baby, going insane for a moment venting!

 

[mermaid]

AHHHHHH! so I could only burn 250 cals which is better than nothing but I can't seem to get higher in my weights cause I can't finish my reps!!! I hate late night workouts cause I don't have energy but don't want to do it during the day unless my husband is in town cause then I have to get a babysitter and I feel guilty for not spending fricken 2 hours with my kids, which I have to get over.... I talked to my trainer cause I looked all over today for stupid wrist supports and couldn't find any and she told me where I could get some.
When I have days like this I wonder if I will be even able to do the competition. But then I get pissed off and more determined so Saturday is cardio and I am going to burn as much calories as I can before my kids get up so I will have to get up at 4:00am to do that. Thats if I can *&*^*^ move cause my ass and hamstrings are still sore from tuesday and I did my calves today so who knows if I will even be able to walk tomorrow. I looked like a frigen idiot at the gym because I did my calves and went to do my Bent over straight arm DB kick backs and my whole body was shaking cause my calves were, and I am not even sure I am doing that exercise correctly. Sunday is my cheat day, which I don't even want to cheat because I know I will get sick cause I will overload on carbs so I probably won't, then Monday I am going right back to that *&^*^ gym and working my ass off.

Sorry, done my cry baby, going insane for a moment venting!

Glad I'm not the only one.

 

[ck2006]

March 25

So I am done my fit, had a good sleep last night and I am feeling much better. My calves aren't sore, yahoo! My body is tired so I only burned 300 cals today, but something is better than nothing! I can say I worked hard this week and did better than last! Nothing better than self gratification (no comments from the peanut gallery, though, it is funny and I thought it myself as I wrote it, ha ha!

1200 cal day
300 cals burned

m1
4 egg whites, 1 egg
1/2 cup skim milk
24g oatmeal

m2
shake/gatorade/glutamine

m3
83 g tuna
lettuce
1/2 grapefruit

m4
69g chicken breast
salad
green beans
101g brown rice

m5
shake/glutamine
1 cup of yogurt

 

[scorpiogirl]

Bent over straight arm DB kick backs and my whole body was shaking cause my calves were, and I am not even sure I am doing that exercise correctly.

If you're talking about DB kickbacks for Tri's, your elbow should be considered a "hinge". Lower your arm so it's pointing straight to the floor and then "kick back" to a straight position....looks like this:

http://images.google.com/imgres?img...s?q=Dumbell+kickbacks&svnum=10&hl=en&lr=&sa=G

 

[ck2006]

She said they were for deltoids. I stand up straight, bend over, keeping my arms completely straight and pull them back holding dumbells, pause for one sec and go back to starting position, but I can't remember how bent over I am supposed to be, I keep on falling forward and my back gets all screwed up.

 

[scorpiogirl]

She said they were for deltoids. I stand up straight, bend over, keeping my arms completely straight and pull them back holding dumbells, pause for one sec and go back to starting position, but I can't remember how bent over I am supposed to be, I keep on falling forward and my back gets all screwed up.

Ok, those are bent over flies...kind of. I do them on shoulder day. I don't keep my arms straight though. I get a better result with a slight bend at the elbow.....this what your talking about?

http://www.proten.com/images/Wt-Exercises/deltoids-head supported rear deltoid raises.gif

 

[treilin]

I am posting these for ck ladies ...

Leg Shot Feb 22, 2005

Upper Body - March 17th, 2006

Keep up the great work Girl!

Looking good

 

[ck2006]

Ok, those are bent over flies...kind of. I do them on shoulder day. I don't keep my arms straight though. I get a better result with a slight bend at the elbow.....this what your talking about?

http://www.proten.com/images/Wt-Exercises/deltoids-head supported rear deltoid raises.gif

Nope, its kinds like the tricep kickbacks but standing up and, arms straight and the arms go behind you and up... I tried to look for an example on the computer but couldn't find one. When she showed me, I'd never seen the exercise before.

 

[ck2006]

Looking good

Thanks! Three more weeks and I will have even better pics, they are going to do my body fat% again and then I start bulking, kinda like this slow cutting though I weighed myself this morning and I am 134, the lowest I have ever been for 11 years. I can actually start to see little cuts in my stomach, though I still have a lot of fat to cut in that area. Been using fitday and it is working soooo much better to get my ratios right! Though my body is completely sore! No pain no gain, I guess

 

[*Bunny*]

Thanks! Three more weeks and I will have even better pics, they are going to do my body fat% again and then I start bulking, kinda like this slow cutting though I weighed myself this morning and I am 134, the lowest I have ever been for 11 years. I can actually start to see little cuts in my stomach, though I still have a lot of fat to cut in that area. Been using fitday and it is working soooo much better to get my ratios right! Though my body is completely sore! No pain no gain, I guess

Here ya bought some new pants too


Great job !

 

[ck2006]

Here ya bought some new pants too


Great job !

Yup, size 5/6!!!!!! my goal is to get into a 4. I saw they sell size 0!

 

[ck2006]

Got some wrist supports!!! and some funky things that go on your wrists with hooks on them, I guess you hook them onto the dumbells while you hold the dumbells. I figure I would use those ones with my supports for my 400 walking lunges, squats, and step ups with weights. I am macking now! I'll look like a freak at the gym, but I'm macking!

and my hubby is coming home tonight! Yahoo!

 

[*Bunny*]

Yup, size 5/6!!!!!! my goal is to get into a 4. I saw they sell size 0!

LOL I can fit a zero on my calf ... maybe ...

 

[ck2006]

LOL I can fit a zero on my calf ... maybe ...

try my wrist

 

[ck2006]

sunday march 26

1200 calorie day/no working out but going to be a busy busy day!

protein shake/glut
417g strawberries

melba toast
peanut butter

ceasar salad with grilled chicken

Baked onion soup
Bison
107g baked potatoe
salad


I had Bison today, I love it!!! It is better that beef. I am totally going to buy that when I go to the grocery store!

 

[momsgettinfit]

Morning

 

[ck2006]

Morning

Good Morning!

New Week Monday March 27
chest/tricep/high intensity cardio
Still can't seem to get my ratio to what my trainer wants it is supposed to be 45C/35P/20F with 40g of fat on workout days and 28 on non Today according to Fitday it is 46P/39C/16F though they don't have grams so I am guesstimating ounces

Cals eaten 1834
cals burned (probably 250) going for 300

m1
4 egg whites/1 egg
32g all bran + 1/2 ckup skim milk with bran flakes sprinkled

m2
shake/1 cup fruit juice/glutamine
yogurt 1 cup

m3
83g tuna
lettuce
455g strawberries

m4
69g chicken breast
1 cup green beans
121 g brown rice

m5
1 tsp peanut butter
31g melba toast

m6
69g chicken
1/2 grapefruit

Shake before bed

workout (the numbers are what I want to do, I will edit if it doesn't happen)

Flat DB bench press 915/15, 20/13, 25/12, 25/10)
Cable chest press (20/15, 20/13, 20/12, 30/10)
Smith incline chest press (20/15, 20/13, 30/12, 30/10) total weight
peck deck (45/15, 60/13, 60/12, 60/10)
assisted dips (90/15, 90/13, 90/12, 90/10)
One DB overhead Extensions (20/15, 20/13, 20/12, 20/10)
Cable rope tricep extensions (30/15, 40/13, 50/12, 50/10)
French Press (20/15, 20/13, 20/12, 20/10)

 

[*Bunny*]

Good Luck with the Chest & Tri's tonight ck

 

[ck2006]

wrist supports rock, I love them!

 

[ck2006]

March 28

1800 cal day
Calories burned


m1
2 eggs
455g strawberries

m2 shake/glut
1/2 grapefruit

m3
moms taking me to red lobster don't have a clue but I am going to try make it as healthy as possible

m4 (all depends on m3)
?

m5
?

m6
?

shake after workout

legs (10/23, 15/21, 20/18, 25/16)
leg press (100/23, 110/21, 120/18, 130/16)
blue seated leg curls (45/23, 60/21, 75/18, 80/16)
walking lunges (15/23, 20/21, 20/18, 25/16)
smith squats (20/23, 30/21, 40/18, 50/16)
DB squats (15/23, 20/21, 25/18, 30/16)
DB step ups on grey riser (15/23, 20/21, 25/18, 25/16)
hack squats (20/23, 30/21, 40/18, 50/16)
hamstring curls (30/23, 40/21, 50/18, 60/16)

 

[iceprincess]

How did it go yesterday?

 

[ck2006]

How did it go yesterday?

Well the workout was awesome I even ran afterwards!! However, I went to get my stuff out of my locker, which wasn't locked and somebody stole my keys and stole my van! My kids car seats were in there, that is the only thing I am pissed about, and the fact that now I have to go and replace everything! and my husband goes out of town today. So I will be busy running around and to top it off we are trying to get the banking stuff done for our new house and we are going to have to freeze our credit cause our wallet and purse were in the van!

 

[iceprincess]

Well the workout was awesome I even ran afterwards!! However, I went to get my stuff out of my locker, which wasn't locked and somebody stole my keys and stole my van! My kids car seats were in there, that is the only thing I am pissed about, and the fact that now I have to go and replace everything! and my husband goes out of town today. So I will be busy running around and to top it off we are trying to get the banking stuff done for our new house and we are going to have to freeze our credit cause our wallet and purse were in the van!

OH MY GOSH, that is HORRIBLE - that PISSES me off!! Best of luck getting everything replaced and getting everything canceled - you have filed a police report right?

Though, I can now say that I know the feeling - it is all too fresh in my mind.

 

[ck2006]

OH MY GOSH, that is HORRIBLE - that PISSES me off!! Best of luck getting everything replaced and getting everything canceled - you have filed a police report right?

Though, I can now say that I know the feeling - it is all too fresh in my mind.

I have to go this morning to file the report it happened really late last night and the police stations weren't open. At least for us, we are not in a different country. I am pissed right now that somebody has all ours and kids information, but I don't know what I would do if I was in a different country, ug!

 

[treilin]

Well the workout was awesome I even ran afterwards!! However, I went to get my stuff out of my locker, which wasn't locked and somebody stole my keys and stole my van! My kids car seats were in there, that is the only thing I am pissed about, and the fact that now I have to go and replace everything! and my husband goes out of town today. So I will be busy running around and to top it off we are trying to get the banking stuff done for our new house and we are going to have to freeze our credit cause our wallet and purse were in the van!

What the heck??? How did they know which vehicle was your's? Unless they knew who you were and saw you drive in knowing you didn't lock your locker?? They had to have a gym membership to get into the gym right?
Some people are ignorant!!

 

[ck2006]

What the heck??? How did they know which vehicle was your's? Unless they knew who you were and saw you drive in knowing you didn't lock your locker?? They had to have a gym membership to get into the gym right?
Some people are ignorant!!

Well my keys had remote keyless entry so they could of walked around the lot or just press the panic and the alarm could of gone off for them to know which vehicle. We figure somebody was either watching me or there was a person who came in and they had to escort out cause somebody's wallet was also stolen.

 

[treilin]

Well my keys had remote keyless entry so they could of walked around the lot or just press the panic and the alarm could of gone off for them to know which vehicle. We figure somebody was either watching me or there was a person who came in and they had to escort out cause somebody's wallet was also stolen.

Ahhh I c... Geez if I were going to steal a car I would STEAL a car... not a van. Nothing against van's but if I was going to get locked up it would be over something ridculous like a lamborghini, ferrari, something they would have to try and keep up with to get me, and my foot would be fully leaded!

 

[ck2006]

Ahhh I c... Geez if I were going to steal a car I would STEAL a car... not a van. Nothing against van's but if I was going to get locked up it would be over something ridculous like a lamborghini, ferrari, something they would have to try and keep up with to get me, and my foot would be fully leaded!

No kidding! no offense taken, a mini van with two kids car seats in them! What a winner. I had a kid's Cd playing in my stereo, hope they enjoyed the tunes!

 

[nelmsjer]

Grrrrrrr......

 

[treilin]

I had a kid's Cd playing in my stereo, hope they enjoyed the tunes!

LMAO that is funny... Hopefully it was like Puff the Magic dragon... or Jesus love me... Maybe a guilty conscience they would have...

 

[ck2006]

LMAO that is funny... Hopefully it was like Puff the Magic dragon... or Jesus love me... Maybe a guilty conscience they would have...

Actually traveling tunes, like my name is carlos and I drive a bus! But on a positive note, at least they have my keys and I won't have to replace the steering column! Though we have to replace the house locks, they have my address and my house keys. Nobody slept well last night. The cops said we have to worry about our kids identities cause smart me had all their birth certificates, social insurance and health cards in my purse

 

[*Bunny*]

Ahhh I c... Geez if I were going to steal a car I would STEAL a car... not a van. Nothing against van's but if I was going to get locked up it would be over something ridculous like a lamborghini, ferrari, something they would have to try and keep up with to get me, and my foot would be fully leaded!

I this girl

 

[ck2006]

March 29, 2006

Yup great day, got to bed at 3:00 got up at 5:00 went to the police station, the insurance company the registry, the bank and then had to ship my hubby off again so no exercise which was ok cause one I didn't want to go back there today and too it was my day off. Tried to eat as good as a could considering all the running around soo here it is and tomorrow will be back at the gym again. Trying to explain to the kids we can't go anywhere for spring break has been hard so we are spending the day doing easter decorating!

Though the yesterday was awesome, my hubby really pushed me to finish everything and I did, but I did lower my weights I realized from reading a lot of the posts quality right now not quantity especially with all the reps I am doing! Plus I was able to do my cardio and I am not that sore today. I could of run after the stupid thieves! And I can already see a difference so I must be doing something right!


m1
4 egg whites, 1 egg
24g all bran + 1/2 cup skim milk

m2
2/3 cup cottage cheese
1 cup fat free yogurt

m3
protein shake/glut
1 cup fruit juice

m4
69g chicken
salad
1/2 cup of stove top stuffing (yeah I know!)

m5
protein shake/glut
strawberries

march 27

cals eaten 1834
cals burned:

Biceps/Back (15,13,12,10)
lat pull downs
seated hs rows
close grip lat pull down
t-bar rows
seated row knee to elbow curls
e-z bar standing curls
One db preacher curls
seated concentration curls

m1
4 egg whites/1 egg
32g all bran + 1/2 cup skim milk

m2
protein shake/glut/fruit juice

m3
tuna
salad
melba toast

m4
peanut butter
2 whole wheat bread

m5
not sure

m6
cottage cheese
strawberries

shake before bed/fruit juice

 

[wlmcrae]

Hey CK, good job in keeping going even after a 'hit'. Too bad you couldn't have 'hit' them thieves!

 

[*Bunny*]

Though the yesterday was awesome, my hubby really pushed me to finish everything and I did, but I did lower my weights I realized from reading a lot of the posts quality right now not quantity especially with all the reps I am doing! Plus I was able to do my cardio and I am not that sore today. I could of run after the stupid thieves! And I can already see a difference so I must be doing something right!

NICE job ... Really ck

 

[ck2006]

Hey CK, good job in keeping going even after a 'hit'. Too bad you couldn't have 'hit' them thieves!

Going back today, but this time with a lock for my locker!

 

[scorpiogirl]

OH-MY-FREKIN'-GOD!!!! (sorry, don't mean to offend anyone) I can't freakin' BELIEVE someone would be so damn bold......well, I guess actually I can. I've never left my locker unlocked. I hope you get everything back!

Someone broke into my car when I was in my early 20's. My friends and I all drove to the club (bar) separately. ALL of our cars were broken into. Some lady called me the next Monday. She said my purse was thrown in her driveway. They only took cash and my PICTURES....of ME! That's scary!!! Never did find out who did it - but I got my stuff back....hoping the same for you!