Necia Back In Effect Log

[necia]

I've had great success Bunny. Just been so busy. Went to the gym a coupla times this week, had great W/O each time. I'm starting my meals closer to when I actually wake up, especially during the work week, and I'm eating more frequently. Now if I can just tighten up my cardio schedule, I might be on to something. Lol.

Thanks so much for asking. Smooches. When you get a minute pm your addy.

Necia

 

[necia]

Gonna play catch up right now. To follow is a list of my workouts, nevermind the diet. Mainly clean, but I did have more than 1 cheat meal this week.

Monday 09/05 10:12am - 11:30 am

Abs/Legs
Cable Crunch 70x20 80x20 90x20 100x20 110x20

Leg Raises - 15 reps

Oblique Crunch - 15 reps each side

Plank - 30 sec count (2 sets)

Side Bends w/10# db's - 10 reps each side
Side Swerves w/10# medicint ball on decline - 10 reps each side
Decline Crunches - 10 reps

Cardio - 10 min Elliptical Cross Trainer
Level 8 .96 miles

Safety Squat
15 reps no weight
15 reps no weight
12 reps 10# added
10 reps 45# added (trainer walked over and got all up in my business, and made me increase, and stop squatting like a sissy)
8 reps 70#'s added

Comment: I like free weight squats better than the safety squat.

Plie Squat
12 reps holding 20# db
10 reps holding 25# db
8 reps holding 30# db

SLDL
70x12 80x10 90x8

Wed 09/07

Shoulders/Biceps

Had an awesome shoulder workout. Didn't bother writing down the exercises, cause they were all new to me. Worked out with trainer. When I hit shoulders again, I'll try to make sense of the equipment I used.

Sat 09/10
Chest/Triceps (worked out at home, using home weights(not olympic)

FB Press 40x15 40x15 45x9 45x9 50x10 50x10
40 jumping jacks between sets

IB Press 40x12 40x12 50x10 60x8
40 jacks between sets

Push Ups 10 reps alternated w/40 jacks (3 sets)

Flat Bench DB Flyes 8x12 8x12 8x12 (really gotta get me some heavier db's)

Close Grip Bench Press 30x15 30x12 30x12 (gotta tighten up form, again felt very awkward)

Tricep Press Down w/Heavy Resistance Band
3 sets 12 reps

Overhead Extension
20x12 20x12 20x10

Calories: 430

 

[Miss24k]

10 reps 45# added (trainer walked over and got all up in my business, and made me increase, and stop squatting like a sissy)

Good, what the hell do you think this is, squating with no weight, you're lucky it was a trainer and not me... lol

On a side note, I'm not sure my friend is going to want to train legs with me ever again. I had her almost in tears when we left the gym, and she told me she hated me, lol I told her yay you hate me now, but once you have some sexy ass legs you'll be loving me. lol

 

[necia]

Monday 09/12
7:03 am - 8:03 am

Hot Damn, I got my arse up and went to the gym THIS MORNING BEFORE WORK. It feels so good, knowing that I don't have to go back today if I don't want to. Lol.

Back/Abs

Front Pulldowns 60x12 60x12 70x10 80x8

Curl Grip Pulldowns 60x12 70x10 80x8

Seated Cable Rows 55x12 65x10 65x8

Straight Arm Cable Pulldowns 80x12 90x8 90x8

Rope Crunch 80x30 90x30 100x30 110x25

Cardio: 25 min Elliptical Cross Trainer
Program 3 : Glutes, Quads, Hams, Calves
Levels: 3, 5, 8, 10, 12 (alternated)

2.6 miles travelled
Calories - 568


Meal 1: 9am (should've ate sooner, but was more concerned with washing my ass and getting to work just a lil late as opposed to a lot late)

3 egg whites
1 egg yolk
1/2 cup Pineapple 1% Cottage Cheese
1/2 cup of Oats

Meal 2: 12pm
8 oz water
2 Scoops of Cappucino Whey

Exercise: Took a long walk across town to go shopping. Forgot to turn HRM on. Duh.

Meal 3: 2:15 pm
Mixed baby green salad with cukes, 1 boiled egg, sun dried tomatoes (pinch), dark turkey meat, 2T of Newman's Own Lighten Up Sesame Ginger.

Trying to get through this 2nd Liter of Water.

Meal 4: 6:00 pm
20 almonds

Meal 5: 8:30 pm
3.5 oz sweet & sour chicken breasts, 1/2 cup brown rice


Finished 3L of water.

Necia

 

[*Bunny*]

Meal 1: 9am (should've ate sooner, but was more concerned with washing my ass and getting to work just a lil late as opposed to a lot late)

TOTALLY me today too

whoopsie

Great job Necia

 

[necia]

Good, what the hell do you think this is, squating with no weight, you're lucky it was a trainer and not me... lol

On a side note, I'm not sure my friend is going to want to train legs with me ever again. I had her almost in tears when we left the gym, and she told me she hated me, lol I told her yay you hate me now, but once you have some sexy ass legs you'll be loving me. lol

Hahhahahahhaha. I love this new gym. They have people there that really push you.

Necia

 

[necia]

TOTALLY me today too

whoopsie

Great job Necia

Bunny,

Ya know I may not comment in your journal, but I do read it often, and I've always wondered when do you have time to work? Then I figured, well maybe she doesn't have the traditional 9-5? I was seriously contemplating asking you but then I'd figured that was just way too nosey.

Lol

Necia

 

[*Bunny*]

Bunny,

Ya know I may not comment in your journal, but I do read it often, and I've always wondered when do you have time to work? Then I figured, well maybe she doesn't have the traditional 9-5? I was seriously contemplating asking you but then I'd figured that was just way too nosey.

Lol

Necia

Ha! I often wonder that too...
No worries girl Documenting my log & journal is really like a 2nd job for me, while diet & training being a 3rd, … neither of which I am earning a monetary salary for (...at least not yet)

Technically, if there was one, my ‘busy’ season at my ‘real’ job is generally from Oct – Dec/Jan so when I can, and because I enjoy it, I try to check up on everyone, share all of my experiences and keep up with my log as much as possible.

I'm trying to find a happy medium at my workplace as well, which has proven very difficult these past few months. blah blah blah...

 

[necia]

Tue 09/13

Time: 7:40 am - 8:30 am

Legs
Cardio warm up: Elliptical Cross Trainer : Level 10 : 1.11 miles : 10 minutes

Squats - 40x15
Sumo Squats - 40x15
Squats - 60x12
Sumo Squats - 60x12
Squats - 80x10
Plie Squats - 80x10
Squats - 90x8
Plie Squats - 90x8

Wouldn't quite call the above a super set cause I rested between all sets.

SLDL - 90x15 110x8 110x8

Seated Leg Press - 90x10 105x10 135x10 150x10

Calories Burned: 507 and calories

Meal 1: 8:30 am
8 oz water, ice, 2 scoops of HDT Pro Blend Cappucino

Meal 2: 10:30 am
3 egg whites, 1 egg yolk, 1/2 cup 1% Cottage Cheese, 1/2 cup Oats

Working on 2nd Liter of Water

Daily Totals: Cal: 601 Pro: 84% Carbs 45% Fat: 10%

HRM shows calories burned as: 712 @ 10:37 am

Workout #2 - Aerobic class @ gym. 12:30 pm - 1:10 pm
Took it easy during the leg (squat type) exercises, but appreciated the stretches that came along with the class. I really enjoyed the ab portion as well.

Meal 3: 1:30 pm
4 ozs pineapple chicken w/3 pineapple chunks that came in pineapple juice not syrup. 1/2 cup of brown rice. Small mixed green salad, with red onions, 1 boiled egg, and cucumbers. 2T Newman's Own Light Sesame Ginger.

Meal 4: 4:30 pm
Same as Meal 3 (chicken 3.5 ozs), minus the salad. 1 Pomegranate.

Meal 5: 6:30 pm
23 almonds

Meal 6: 10:30 pm
3.5 oz chicken, 8 oz water, Whey Protein Powder

Note to self: Make spinach tonight!!!!!!!!!!!!

HRM shows 1265 @ 10:25pm. I can tell I was a busybody today, cause I've been hungry all damn day.


Necia

 

[vachelle72]

Hi Necia-

I was reading over your log , and had a question. You have been the only one that I have noticed that wears and records their heart monitor read outs.

I too record my calories burned as shown by my HM , but I only wear it during my workouts. I have noticed that you seem to be wearing yours for quite a bit of time. Do you wear it all day long , and is there any secret to that you can let me in on ?