Roonytunes 2006

[Roonytunes]

Yeah SG....I have been eating super clean for 8 days in a row now with solid workouts thrown in. Unfortunately, I can't live in a total vacuum like I'd like to for much longer. I have inevitable plans for the next two weekends, so I have to incorporate the weekly cheat meal back in.

Mon, 3/6

Scale weight: 121lbs

6:50am: Cardio/Abs

10 min elliptical - steady state
25 mins plyometric work/abs - circuit of walking lunges, squat jumps, push-ups and jumping jacks with 2 sets of hanging weighted leg raises and 2 sets of decline bench with medicine ball work
3 mins stairmill - valley/peak
20 mins elliptical - increasing incline

9am:
1/2 cup cooked oats
1 cup liquid egg whites
1 packet splenda, dash of pumpkin pie spice
1 cup grapes

11:30am:
3 oz marinated chicken breast
grilled veggies - eggplant, squash, spinach, mushrooms, hot peppers
1 slice Ezeikal bread
1 apple

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

5pm:
3 oz marinated chicken breast
grilled veggies - eggplant, squash, spinach, mushrooms, hot peppers

7pm: Upper body workout

V Chest Press Flat Bench Machine
12 reps of bar + 10lbs
12 reps of bar + 15lbs
2 x 15 reps of bar + 15lbs

One arm db row:
4 x 15 with 20lb db on each arm

Shoulder Press Machine:
4 x 12 one shoulder press with 10lbs

One Arm Bicep Curl on Cable Machine:
4 x 12 one arm curl with 10lbs (right arm just wouldn't cooperate on this one!)

Reverse tricep curls:
4 x 12 with 40lbs

8:15pm:
PWO shake - 1 scoop whey mixed with water

10:15pm:
2 tbsp almond butter

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

 

[treilin]

Woo Hoo! Scales finally movin'!!!!

That's what I just saw myself and then saw your post!
SEEEE eating clean and staying on the plan you see results! Good job! At least you know your body is not hopeless!!

 

[Roonytunes]

Yup, Trel, it's definitely good to know my body isn't totally hopeless.

Tues, 3/7

Scale weight: 121.5lbs

7am: HIIT cardio

Treadmill:
5 mins warm-up
25 mins of HIIT cycles at 3.4 mph - 1 min @ 7% incline, 1 min @ 15% incline
Elliptical:
5 mins cooldown

3 sets of pushups: 40 reps, rest, 15 lat raises with 5lb dbs, 30 reps, rest, 20 reps, short rest, 10 reps
Total pushups = 100

8:45am:
Peach Protein Waffles
(1/2 cup of oats blended with 1 peach diced up, 1 scoop vanilla whey, 1/2 cup liquid egg whites, 1 packet splenda)

11:45pm:
1/2 cup oats cooked
1 cup liquid egg whites
1 packet splenda, dash of pumpkin pie spice
1 apple

2 pm:
3 oz marinated chicken breast
grilled veggies - egpplant, spinach, mushrooms, peppers
1 slice Ezeikal bread

5 pm:
3 oz marinated chicken breast
grilled veggies - egpplant, spinach, mushrooms, peppers

8 pm:
Tuna salad with 1tbsp low carb honey mustard dressing diluted with water
(1 small can tuna drained and mixed with salad greens, cucumbers, baby tomatoes, green peppers and banana peppers)

9:15 pm: (thought I'd fall asleep before I got to eat this so I had it early)
1/4 cup pecans

Totals: ~1410 cals (138g carbs, 146g protein, 35g fat)
Macros: 38c/40p/22f

 

[Roonytunes]

Wed, 3/8

Scale weight: 122.5lbs

6:15am: Cardio/Abs

50 mins spinning class

Ab work:
Hanging Knee Raises: 40 reps, rest, 30 reps, rest, 30 reps = 100 reps total

8:45am:
Peach Protein Waffles
(1/2 cup oats blended with 1 peach, 1/2 scoop vanilla whey, 1/2 cup egg whites)

11:15am:
1/2 cup oats cooked with 1/2 scoop vanilla whey
1/2 cup egg whites
1 splenda packet and dash of pumpkin pie spice
1 apple

1:30pm:
3 oz marinated chicken breast
grilled veggies: eggplant, spinach, mushrooms, hot peppers
1 slice Ezeikal bread

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

7:30pm: Lower Body work (high reps session)

Leg Press:
4 x 25 of sled + 140lbs

DB Squats:
4 x 25 with 20lb dbs

Leg Extension:
4 x 25 with 35lbs

Lying Leg Curls:
3 x 25 with 30lbs, 1 x 25 with 35lbs

8:45pm:
PWO shake - 1 scoop whey mixed with water

10:30pm:
1/4 cup pecans

Totals: ~1390 cals (132g carbs, 139g protein, 35g fat)
Macros: ~38c/40p/25f

 

[getnfit06]

hey, just wondering why you do so many reps with the weights.
I thought u were supposed to just do 3 sets of like 12??
Thanks for your help

 

[Roonytunes]

hey, just wondering why you do so many reps with the weights.
I thought u were supposed to just do 3 sets of like 12??
Thanks for your help

I don't normally do so many reps. My standard workout consists of 4 sets of 12 reps. My trainer just threw in a high rep day to shake things up a little...every once in a while, he'll throw a curve ball like that. Higher reps with lighter weights on the lower body can help with shaping so it's not entirely useless.

 

[treilin]

I don't normally do so many reps. My standard workout consists of 4 sets of 12 reps. My trainer just threw in a high rep day to shake things up a little...every once in a while, he'll throw a curve ball like that. Higher reps with lighter weights on the lower body can help with shaping so it's not entirely useless.

Really? It seems more like a fat-burning lower body work-out session. Are you trying to slim down your lower body? I'm trying to make the sentence I bolded make sense in my head and I just can't. Can you explain?
After thinking about it it seems that the only thing you are doing is burning calories. Lifting heavier is the only way to 'shape'. I'm confused

 

[Roonytunes]

Really? It seems more like a fat-burning lower body work-out session. Are you trying to slim down your lower body? I'm trying to make the sentence I bolded make sense in my head and I just can't. Can you explain?
After thinking about it it seems that the only thing you are doing is burning calories. Lifting heavier is the only way to 'shape'. I'm confused

A while back, Sassy posted a routine that she does pre-comp for shaping - it included non-weighted step ups, lunges and sissy squats. I believe she did 25 reps for 3 to 4 sets. I think this may follow a similar vein of thought. There are some theories out there too about fast twitch and slow twitch muscles that could be applied in this case. (e.g.http://www.coachr.org/fiber.htm)

Basically, yes, I do do train with 4 sets of 12 mostly but every so often, we throw in a curve ball session where I may do GVT (german volume training that Ironbabe does) or a high rep session or a weighted plyometric type routine. Yesterday was one of 'em.

And yes, actually I am trying to slim down my lower body and strip a few layers of fat, since I'm more in cutting mode right now than anything else.

 

[getnfit06]

Thanks for the clarification. Maybe i should do more reps myself.

 

[Roonytunes]

Thanks for the clarification. Maybe i should do more reps myself.

I went back to your log to see what your goals are. If you have a lot of fat to drop, I wouldn't worry just yet about tweaking your routine. I'd recommend cardio and the standard weight training regime (3 to 4 sets of 8-12 reps) for now. And of course, the most important thing is DIET but you already knew that