Roonytunes 2006

[Roonytunes]

Thurs, 3/9

I got my bodyfat tested at the gym today by a new trainer. I came out at 15.9% - same number since the beginning of Dec despite adding more plyometrics and cardio since then and I've also definitely increased strength. Even I can look at myself and see more striations now in my upper body. So I'm not sure how meaningful this number really is of my progress. However, I must have looked disappointed because the new trainer gave me a real lecture - she thinks I've become a little obsessive with the working out and eating and I just need to enjoy life. She doesn't want me to wake up everyday unhappy because of slight body imperfections. I told her she didn't need to worry and that while I look at this as a physical challenge for myself, I certainly have not let this rule my moods and sense of self.

Scale weight: 122lbs

6:50am: 40mins Cardio

10 mins warm-up on elliptical
30 mins speed/agility training (sprints/jogs, suicide runs, ladder work, medicine ball drills)

8:45am:
Peach Protein waffles
(1/2 cup oats, 1 peach, 1 scoop whey, 1/2 cup egg whites)

11:45am:
1/2 cup oats
1 cup egg whites
1 packet splenda, pumpkin pie spice for flavor
1 apple

1:45pm:
3 oz marinated chicken breast
grilled veggies - eggplant, spinach, mushroom, hot peppers
1 slice Ezeikal bread

5pm:
1.5 oz marinated chicken breast
grilled veggies - eggplant, spinach, mushroom, hot peppers

<went to evening class >

8:20pm:
1.5 oz marinated chicken breast
grilled veggies - eggplant, spinach, mushroom, hot peppers
1 tbsp flax oil

Totals: ~1265 cals (124g carbs, 132g protein, 29g fat)
Macros: 39c/41p/20f

 

[treilin]

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.

O.k. plyos understand now. I was thinking you were doing like ie. bicep curls with no weight. Gotcha! Thanks

 

[momsgettinfit]

Thurs, 3/9

I got my bodyfat tested at the gym today by a new trainer. I came out at 15.9% - same number since the beginning of Dec despite adding more plyometrics and cardio since then and I've also definitely increased strength. Even I can look at myself and see more striations now in my upper body. So I'm not sure how meaningful this number really is of my progress. However, I must have looked disappointed because the new trainer gave me a real lecture - she thinks I've become a little obsessive with the working out and eating and I just need to enjoy life. She doesn't want me to wake up everyday unhappy because of slight body imperfections. I told her she didn't need to worry and that while I look at this as a physical challenge for myself, I certainly have not let this rule my moods and sense of self.

Scale weight: 122lbs

6:50am: 40mins Cardio

10 mins warm-up on elliptical
30 mins speed/agility training (sprints/jogs, suicide runs, ladder work, medicine ball drills)

8:45am:
Peach Protein waffles
(1/2 cup oats, 1 peach, 1 scoop whey, 1/2 cup egg whites)

11:45am:
1/2 cup oats
1 cup egg whites
1 packet splenda, pumpkin pie spice for flavor
1 apple

1:45pm:
3 oz marinated chicken breast
grilled veggies - eggplant, spinach, mushroom, hot peppers
1 slice Ezeikal bread

5pm:
1.5 oz marinated chicken breast
grilled veggies - eggplant, spinach, mushroom, hot peppers

<went to evening class >

8:20pm:
1.5 oz marinated chicken breast
grilled veggies - eggplant, spinach, mushroom, hot peppers
1 tbsp flax oil

Totals: ~1265 cals (124g carbs, 132g protein, 29g fat)
Macros: 39c/41p/20f

What is your goal for BF?

 

[Roonytunes]

What is your goal for BF?

I would ideally like to cut down to 11-12% and then bulk back up to maintain at 15-16%, similar to what SG did. I am just looking to redistribute some body fat more evenly on my structure.

 

[momsgettinfit]

I would ideally like to cut down to 11-12% and then bulk back up to maintain at 15-16%, similar to what SG did. I am just looking to redistribute some body fat more evenly on my structure.

Sounds good.

 

[Roonytunes]

Fri, 3/10

Scale weight: 121lbs

7am: Cardio/Plyometrics

15 mins warmup on Elliptical

30 mins Plyometrics:
circuit of walking lunges, jumping jacks, squat jumps and push-ups intercepted with:
2 sets of hanging knee raises (with straps), 2 sets of leg throwdowns and oblique throwdowns, 3 sets of 10 pull-ups (trainer held my legs), 3 sets of 12 reverse flyes continuously with 10 sec hold after each set

20 mins of Stairmill in varying 20 sec intervals
5 mins cooldown on elliptical

9am:
Peach protein waffles
(1/2 cup oats, 1 peach, 1/2 scoop vanilla whey, 1/2 cup egg whites)

Noon:
Sashimi - 2 pieces tuna, 2 pieces salmon, 2 pieces yellowtail, 2 pieces mackerel
Garden Salad with 2 tbsp Newmans light ginger dressing diluted with water
1 slice Ezeikal bread
(Co-workers were so glad to have me join them for lunch for the first time that they didn't even blink when I pulled out my own dressing and slice of bread at the Japanese restaurant )

2:15pm:
1/2 cup oats mixed with 1/2 scoop vanilla whey
1/2 cup egg whites

4:20pm:
3 oz marinated chicken breast
grilled veggies - eggplant, mushroom, spinach, hot peppers

8:30pm:
Small salad – mixed greens, grape tomatoes, cucumber slices & banana peppers with lemon juice/black pepper dressing
1 tuna muffin
(from recipe thread below….I used curry powder for added spiciness instead of old bay seasoning and pepper, liquid egg whites & fat free cheddar cheese. YUM! This is going to be a staple for me now.)

9:50pm: (felt like I'd fall asleep so I wanted to get this in)
15 almonds

Totals: ~1300 cals (140g carbs, 142g protein, 28g fat)
Macros: ~38c/43p/19f

 

[*Bunny*]

Thurs, 3/9

I got my bodyfat tested at the gym today by a new trainer. I came out at 15.9% - same number since the beginning of Dec despite adding more plyometrics and cardio since then and I've also definitely increased strength. Even I can look at myself and see more striations now in my upper body. So I'm not sure how meaningful this number really is of my progress. However, I must have looked disappointed because the new trainer gave me a real lecture - she thinks I've become a little obsessive with the working out and eating and I just need to enjoy life. She doesn't want me to wake up everyday unhappy because of slight body imperfections. I told her she didn't need to worry and that while I look at this as a physical challenge for myself, I certainly have not let this rule my moods and sense of self.

That's our Roony

 

[mermaid]

I so wish I lived near you........

 

[Roonytunes]

I so wish I lived near you........

Awww, so do I! My parents are actually touring Australia now. They called me last night from Perth. They seem to be having a good time.

 

[Roonytunes]

Sat 3/11

Scale weight: 121lbs
Day 14 of 20 – alcohol & cheat meal free (inspired by Bunny )

6:30am:
1 tuna muffin
1 slice toasted Ezeikal bread

8am: Lower Body Workout

Reverse Hack Squat:
4 x 15 with hack + 90lbs

Leg Circuit:
4 sets of:
15 Seated 45 degree Leg Press – sled + 140lbs
6 Leg Extensions with 10 sec hold – 30lbs
12 Leg Extensions – 50lbs
12 Lying Curls with 3 sec hold – 45lbs

Butt Blaster Machine:
4 x 12 with 25lbs high kick-backs on each leg

Hyper Extensions:
4 x 12 with no weight

9:25am: 35 mins cardio

20 mins stairmill – varying 20 sec intervals
10 mins stairmaster – varying 10 sec intervals
5 mns elliptical – steady state

10:15am:
PWO shake of 1 scoop whey mixed with water

11am:
Blueberry waffle explosion (I should have blended the blueberries, but was too lazy)
(½ cup oats, ½ cup egg whites, ½ scoop vanilla whey, ½ cup blueberries)

1pm:
1 tuna muffin
1 slice toasted Ezeikal bread
1 apple

2pm:
1 hr Flag Football Game
(I got coerced into signing up for a league in my gym)
We lost since this was our first game, but it was still fun. Totally beat though since this came after this morning’s workout!

3:45 pm:
1 tuna muffin
salad – greens, cucumber slices, baby tomatoes, banana peppers with lemon juice/black pepper

6:45 pm:
4 oz veal (marinated in curry powder, cooked in olive oil spray, peppers and onions)
salad – greens, cucumber slices, baby tomatoes, banana peppers with lemon juice/black pepper

9pm:
2 tbsp almond butter

Totals: ~1315 cals (131g carbs, 147g protein, 31g fat)
Macros: ~38c/42p/20f