Roonytunes 2006

[Roonytunes]

I'm definitely a victim of "easy water" right now, SG!

Thurs, March 2nd

Scale weight: 123lbs

7am: HIIT cardio
25 mins of speed/agility training - obstacle course with combination of ladder work, sprints, jogs and side shuffles

Bis/Tris:
Circuit of 2 sets of
(10 reps of 40lbs tricep pulldowns on cable machine standing on one leg done twice for alternating legs, 10 tricep reverse standing pulls, 10 tricep dips) +
(10 reps bicep curls with 20lbs on cable machine with quarter and then full extension)

3 sets of 3 reps of negatives on bicep curl machine with 50lbs, 60lbs, 60lbs


9am:
1/2 cup cooked oats
1 cup egg whites
1 cup grapes

11:45am:
3 oz marinated chicken breast
sauteed spinach and mushroom medley
1 slice Ezeikal bread
1 apple

1:45pm:
3 oz marinated chicken breast
grilled eggplant slices marinated in balsamic vinegar
1 slice Ezeikal bread

4:45pm:
1.5 oz marinated chicken breast
sauteed zucchini slices and onion medley

5-8pm:
Evening class

8pm:
1.5 oz marinated chicken breast
2 tomato slices

10pm:
1 scoop whey mixed with water
2 tbsp almond butter

Totals: ~1440 cals (145g carbs, 147g protein, 34g fat)
Macros: 40c/40p/20f

 

[treilin]

I hope you're right, Trel! It just annoys me that I can eat super clean for 7-10 days to see no difference in the scale and then that one cheat meal causes the scale to go up 4 friggin' pounds overnight and stays that way for half a week

Scale weight: 124.5lbs

Well if it makes you feel any better you are at my goal weight for my competition. 120-125 pounds at 10-12% body fat.

 

[Roonytunes]

Well if it makes you feel any better you are at my goal weight for my competition. 120-125 pounds at 10-12% body fat.

Thanks, Trel....believe me, if I were at 10-12% bf, I would not be complaining at all. But I appreciate you trying to make me feel better

 

[Roonytunes]

TGIF!!

Fri, March 3rd

Scale weight: 122.5lbs

6:50am: cardio/plyometrics/abs

5 min warm-up on elliptical
25 mins plyometric work (lunges, push-ups, jumping jacks, box jumps, bosu squats) intercepted with ab work (2 sets of decline bench sit-ups & decline bench oblique twists with 6lb medicine ball, 2 sets of straight leg throwdowns and leg cross-over throwdowns)
20 mins stairmill in varying intervals
5 min cool-down on elliptical

9am:
1/2 cup cooked oats
1 cup liquid egg whites
1 packet splenda & pumpkin pie spice for flavor
1 cup grapes

11:45am:
3 oz marinated chicken breast
grilled veggies - squash, spinach, mushrooms, onions, hot peppers
1 slice Ezeikal bread
1 apple

2:15pm:
3 oz marinated chicken breast
grilled veggies - squash, eggplant, mushrooms, onions, hot peppers
1 slice Ezeikal bread

4:30pm:
3 oz marinated chicken breast
grilled veggies - squash, eggplant, mushrooms, onions, hot peppers

7:30pm:
4 oz broiled rainbow trout
roasted asparagus

9:30pm:
2 tbsp almond butter

Totals: ~1450cals (145g carbs, 146g protein, 34g fat)
Macros: ~40c/40p/20f

Having a relaxing Fri night reading a good novel curled up in bed....g'night all!

 

[*Bunny*]

Having a relaxing Fri night reading a good novel curled up in bed....g'night all!

Sounds Great Roony! Have a good one

 

[Roonytunes]

Sat, 3/4

Scale weight: 123lbs

6:45am:
¼ cup cooked oats
¾ cup egg whites
1 packet splenda, dash of pumpkin pie spice

7:30am: Upper Body Workout

Chest Supersets:
4 x (15 reps of flys with 12lb dbs + 12 reps of incline chest press with 25lb dbs)

Back Superset:
12 reps of stiff arm pull-downs with 55lbs + 12 reps seated lat rows with 60lbs
12 reps of stiff arm pull-downs with 55lbs + 12 reps seated lat rows with 55lbs
12 reps of stiff arm pull-downs with 55lbs + 12 reps seated lat rows with 50lbs
12 reps of stiff arm pull-downs with 50lbs + 12 reps seated lat rows with 45lbs

Shoulders Superset
4 x (15 reps of seated lat raises with 5lb dbs + 12 reps seated shoulder press with 15lb dbs)

8:45am:
PWO shake – 1 scoop whey mixed with water

10:15am: Boot Camp Class/Cardio

18 mins stairmill in varying intervals
30mins bootcamp class
(squat thrusts, jumping jacks, push-up variations, bicep curls, squat jumps, planks)
7 min walk home as cool-down

11:35am:
Blackberry Protein Waffles
(½ cup oats, ¾ cup egg whites, 1 scoop vanilla whey protein, ½ cup blackberries, 1 packet splenda)

2:30pm:
3 oz broiled salmon
steamed asparagus
6 oz sweet potato chips (sweet potato sprayed with olive oil cooking spray)
1 apple

Went to meet my friend at the mall and didn't get a chance to eat within 3 hour span.

6:10 pm:
4 oz broiled rainbow trout
steamed asparagus
½ slice Ezeikal bread

9pm:
2 tbsp almond butter

Totals: ~1395 cals (134g carbs, 144g protein, 35g fat)
Macros: ~38c/40p/22f

 

[Roonytunes]

I read an inspiring article in Mens Health and cut out this part to keep and re-read often:

“It’s the sense that if you can change your body, you can change anything. You feel your muscles working beneath your clothes, you become aware of your heartbeat and you remember you’re an animal first and animals do not like to be fenced in.

The fact is we’re going to be dead someday and I don’t care how important we are, how much money we make or how refined our taste is in wine, music, clothes, literature, art, and women. Those things are great, but there’s just no escaping that your life begins and ends in your own body, your health, your ability to talk to That Girl with confidence, smile in the face of sobering news, senselessly lift heavy objects, swim great distances across geometric figures, test your mortality, shatter some glass, eat an apple, tear across the plains and run down a bloody gazelle.

It may be absurd, but honestly you have to fill that void somehow, and you’re not going to do it with muffin baskets.”

 

[mermaid]

“It’s the sense that if you can change your body, you can change anything........

......It may be absurd, but honestly you have to fill that void somehow, and you’re not going to do it with muffin baskets"

I do believe that if I can change my body, I can change anything. I would have the mental capacity to do everything I wanted. And that's the problem. There would then be no excuse to improve other areas of my life; some that would be quite scary to do.

I have filled my void with junk food and alcohol, getting more pudgy by the year and relaxing into a false sense of comfort. Now that I am armed with all the information I need to change my body, I just don't do it, not consistently anyway.

So reading this quote (at 7am, eating egg whites after NOT going to the gym at 5am like I promised myself I would), and coupled with the Oxygen article I read last night about a woman with NO ARMS who competed in a figure comp, I feel utterly, .....I can't find the word....truly disappointed in myself as a person right now.

But that's a good thing. I am reminded that I need to do more work on my mental strength. And Roony, I thank you for that I needed another good kick today.

 

[Roonytunes]

G'morning Mermie....I cut out those paragraphs to serve as an inspiration to myself when I need it. We all fall down from time to time. It's inevitable since life is unpredictable and often throws us curveballs. So don't be so hard on yourself. It happens to the best of us! Now armed with all these motivational anecdotes, let's see what we can do from today on, ok?

Sun, 3/5

Scale weight: 121lbs

9:45am: HIIT Outdoor Stair Climb

Terrain: 100 steps of 10 flights of 10 steps

Warm-up
3 walk-ups/3 walk-downs

3 sets of 3 HIIT cycles of:
1 jog-up/ walk-down
1 double step walk-up with jog in between flights/walk down
1 double step walk-up with 5 jumping jacks between flights/walk down

Cool-down:
3 walk-ups/3 walk-downs

Total: 1500 steps

50 push-ups, 2 min rest, 25 push-ups, 1 min rest, 25 push-ups
Total: 100 push-ups

11:15am:
Blackberry Protein Waffles
(½ cup oats, 3/4 cup egg whites, 1 scoop vanilla whey protein, ½ cup blackberries, 1 packet splenda)

2 pm:
3 oz broiled salmon
steamed asparagus
sweet potato chips (4 oz, raw, with peel , with coating of olive oil cooking spray)
1 apple

5 pm:
4 oz broiled salmon
steamed asparagus
1 slice toasted Ezeikal bread

8 pm:
4 oz broiled rainbow trout
1 slice toasted Ezeikal bread
salad (mixed greens, baby tomatoes, radish slices, cucumber slices, green pepper slices, banana peppers)
1 tbsp low carb honey mustard dressing diluted with 1 ¼ tbsp apple cider vinegar

10:30 pm:
3 oz broiled salmon
1 tbsp almond butter
salad (mixed greens, baby tomatoes, onions, cucumber slices, banana peppers)
1 tbsp Newmans Low Cal Ginger dressing diluted with 1 tbsp apple cider vinegar and a little water


Totals: ~1440 cals (146g carbs, 143g protein, 34g fat)
Macros: ~40c/40p/20f

 

[scorpiogirl]

Scale weight: 121lbs

Woo Hoo! Scales finally movin'!!!!