Roonytunes 2006

[Roonytunes]

Thurs, April 27th

Scale weight: 116.5lbs

I’ve had to go to work early the last two days for meetings. So I’m eating breakfast 45mins earlier and it’s totally throwing off my appetite during the day. I’m off my meds now though so tomorrow I can start back on my CB and T-Rex and hopefully that should help.

8:15am
1 cup Kashi Go Lean cereal
½ cup vanilla soy milk mixed with 3/4 cup liquid egg whites

11:45am:
Grilled chicken wrap
- ½ Thomas Sahara whole wheat tortilla
- 4 oz diced chicken breast
- grilled broccoli, spinach, mushrooms, onions and hot peppers
- ¾ ounce Jarlsberg Lite Swiss cheese
½ apple

2pm:
Grilled chicken wrap
- ½ Thomas Sahara whole wheat tortilla
- 2 oz diced chicken breast
- grilled broccoli, spinach, mushrooms, onions and hot peppers
1 banana
10 almonds

4:15pm:
½ apple
5 almonds

6:15pm:
Tuna salad
- 1 small can tuna
- 1/2 tbsp Walden Farms Ranch dressing
- 2 slices of chopped tomato

7:45pm: Upper Body Circuit

5 sets of 12 with rest in between:

Incline db Chest Press: 25/25/25/25/25
Seated Low Row: 55/60/60/60/60
Reverse Shoulder Press Machine: 35/40/40/40/40
Full Bicep Extension (cable machine): 22.5/22.5/22.5/22.5/22.5
Triceps Pulldown:45/45/45/45/45

8:30pm: Cardio
30 mins on Elliptical in cross-trainer mode

9:15pm:
PWO shake – 1 scoop ON whey mixed with water

10:30pm:
5 almonds

Totals: ~1320 cals (139g carbs, 141g protein, 27g fat)
Macros: 41c/41p/18f

 

[iceprincess]

Just droppin in today HI!! Things are looking really good for you!!

 

[treilin]

Here is some karma for you sweetness
(I'll hit you up when I get to work!)

 

[nelmsjer]

Roony, how are things going?

I noticed on Monday that you did 138 "pushing" reps and 48 "pulling" reps. Not good. On Tuesday, you followed that up with 80 "pushing" and 30 "pulling". I'm not sure what your goals are, so I don't want to just throw a red flag here, but... I hope your trainer has a reason for the imbalance.

And when are you going to start on free weight squats?

Just know that I care!!! That's all!

 

[Roonytunes]

Just droppin in today HI!! Things are looking really good for you!!

Thanks, IP! . I’m paying attention to your log since I think once I can get comfortable with this routine, I want to see if I can throw in one or two low carb days. And congrats on all your new PRs lately…you are kicking some serious butt at the gym!

Here is some karma for you sweetness
(I'll hit you up when I get to work!)

Aww, thanks Tre! I’m so glad your mom pulled through her surgery and you once again established you are a pillar of strength.

Roony, how are things going?

I noticed on Monday that you did 138 "pushing" reps and 48 "pulling" reps. Not good. On Tuesday, you followed that up with 80 "pushing" and 30 "pulling". I'm not sure what your goals are, so I don't want to just throw a red flag here, but... I hope your trainer has a reason for the imbalance.

And when are you going to start on free weight squats?

Just know that I care!!! That's all!

Interesting point, Nelm - I’ll mention it to my trainer. As of now, we don’t count push and pull reps though. Basically, Mon and Thurs are my upper body days where we hit chest, back, shoulders, tris and bis in an hour and then on Wed, I do a full lower body workout for an hour. My Tues and Fri Plyo sessions are not with my trainer and are separate – it’s usually non-weighted or lighter dbs, and its supposed to be more of a fat burning circuit than weight training. I look at that more as part of my AM cardio than strength.

My trainer says I have to wait a little bit for free weight squats. While I was sick, I didn’t lose any upper body strength but my lower body has become weaker. It's frustrating, but I’m working hard to get it back to where I was before.

I appreciate your caring….really DO! I think it’s awesome that you pay so much details to all the ladies’ logs in here and help us all!.

 

[Roonytunes]

Fri, April 28th

Scale weight: 116.5lbs

I started back on CB and T-Rex today – definitely felt the difference in energy level for my workout and my appetite was a lot more suppressed than the last two days.

7am:
20 mins Elliptical training in cross-trainer mode (hill, valley, hill)

Plyos:

Set 1 and Set 2:
Walking lunges: 10/10
Squat Jumps: 15/20
Tricep "diamond" Pushups: 10/10
Jumping Jacks: 15/15
Standing side leg lifts: 15/15 (on alternating leg)
Plie Squat with 25lb dbs: 15/15
No Weight Ballet Squats: 20/20
Standing on Bosu Ball with 6lb medicine Ball: 3 continuous sets (10 tricep throwbacks +10 chest press)/3 continuous sets (10 tricep throwbacks +10 chest press)

Set 3:
Lying Leg Curls: 15 reps with 40lbs, 10 reps with 45lbs
Walking lunges: 10
Squat Jumps: 20
Tricep "diamond" Pushups: 10
Jumping Jacks: 15
Plie Squat with 25lb dbs: 15
No Weight Ballet Squats: 20
Ab Leg Throwdowns: 10 straight, 10 oblique (on each side), 10 straight, 10 oblique (on each side), 10 straight - no rest
Hanging Leg Raises: 2 sets of 10 with 6lb weight with rest in between

9am
1 cup Kashi Go Lean cereal
½ cup vanilla soy milk mixed with 1/2 cup liquid egg whites

12: 15pm:
Grilled chicken wrap
- 1 Thomas Sahara whole wheat tortilla
- 3 oz diced chicken breast
- grilled tomatoes, spinach, mushrooms, onions and hot peppers

2:30pm:
1 banana
15 almonds

4:30pm:
Grilled chicken with veggies
- 3 oz diced chicken breast grilled and mixed in with tomatoes, spinach, mushrooms, onions and hot peppers

7:35pm:
Ground turkey melt
- 4 oz ground turkey stir-fried with:
- tri-colored peppers, tomatoes, onions
- cumin, paprika and cayenne pepper
- 1 slice Kraft 2% jalapeno cheese
1 tbsp almond butter

10pm:
- 4 oz broiled tilapia marinated with 1 tbsp black bean and chili sauce
- mixed greens salad (greens, chopped bits of tomato and onion, hot banana peppers) with lemon juice/black pepper dressing

Totals: ~1300 cals (118g carbs, 141g protein, 33g fat)
Macros: ~36c/42p/22f

 

[Gymgurl]

Looking tight Rooney

 

[nelmsjer]

Interesting point, Nelm - I’ll mention it to my trainer. As of now, we don’t count push and pull reps though. Basically, Mon and Thurs are my upper body days where we hit chest, back, shoulders, tris and bis in an hour and then on Wed, I do a full lower body workout for an hour. My Tues and Fri Plyo sessions are not with my trainer and are separate – it’s usually non-weighted or lighter dbs, and its supposed to be more of a fat burning circuit than weight training. I look at that more as part of my AM cardio than strength.

My trainer says I have to wait a little bit for free weight squats. While I was sick, I didn’t lose any upper body strength but my lower body has become weaker. It's frustrating, but I’m working hard to get it back to where I was before.

I appreciate your caring….really DO! I think it’s awesome that you pay so much details to all the ladies’ logs in here and help us all!.

It's not really about purposefully counting the push vs. pull. It's just that there needs to be some balance. If you're doing that week after week, month after month (as most guys do, unfortunately, when they always work their chest), then you will develop excessive strength and tightness for the anterior delts and pecs. This creates the rounded shoulders look and causes shoulder issues/potential instability. I'm not saying you have to get so technical that every push rep needs a corresponding pull rep, but it needs to be a heck of a lot more balanced than a 3-4:1 ratio.

Just another real quick note: pulling exercises also help develop the middle and lower trap regions, specifically, which help prevent the forward thoracic curve (kyphosis) that you see in so many older people.

Pull as frequently as you push, in both the horizontal and vertical directions. Your shoulders will forever thank you.

 

[que_66]

Grilled chicken wrap
- 1 Thomas Sahara whole wheat tortilla
- 3 oz diced chicken breast
- grilled tomatoes, spinach, mushrooms, onions and hot peppers

Grilled chicken with veggies
- 3 oz diced chicken breast grilled and mixed in with tomatoes, spinach, mushrooms, onions and hot peppers



I wanna go to Diva-Roo's house for dinner! ...and hold the hot peppers!

 

[Roonytunes]

Pull as frequently as you push, in both the horizontal and vertical directions. Your shoulders will forever thank you.

Thanks for explaining, Nelms. I see what you mean about the imbalance now. I'm printing out your post to show my trainer on Monday and hopefully we can adjust my workouts accordingly.

I wanna go to Diva-Roo's house for dinner! ...and hold the hot peppers!

Now, Que, don’t be a wimp….hot peppers ROCK