Roonytunes 2006

[Roonytunes]

Wed, May 3rd

Scale weight: 116.5lbs

6:15am:
50 min spinning class

9am:
½ cup Kashi Go Lean cereal
2 tbsp milled flax seed
½ cup vanilla soy milk mixed with ½ cup liquid egg whites

11:45am:
Grilled chicken wrap
- ½ Flat Out Lite whole wheat tortilla
- 4 oz diced chicken
- spinach, tomatoes, eggplant, mushrooms, onions, hot peppers
- hot sauce
1/4 apple

1:45pm:
Grilled chicken wrap
- ½ Flat Out Lite whole wheat tortilla
- 2 oz diced chicken
- spinach, tomatoes, eggplant, mushrooms, onions, hot peppers
- hot sauce
1/4 apple

4pm:
1 banana
15 almonds

7:30pm: 30 mins lower body circuit session

Various routines that included:
Bosu Ball – squats, lunges, frog jumps, reverse frog jumps
Walking lunges with 8lb medicine ball and core twist on each step
Step work - Outer thigh side step up squats
Leg Extension, Leg Curl, Adductor, Abductor machine sets with light weights

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

10pm:
3 oz tuna mixed in with home-made salsa (tomatoes, onions, peppers, chili and hot sauce)
1 tbsp almond butter

Totals: ~1265 cals (130g carbs, 136g protein, 32g fat)
Macros: ~39c/40p/21f

 

[iceprincess]

7:30pm: 30 mins lower body circuit session

Various routines that included:
Bosu Ball – squats, lunges, frog jumps, reverse frog jumps
Walking lunges with 8lb medicine ball and core twist on each step
Step work - Outer thigh side step up squats
Leg Extension, Leg Curl, Adductor, Abductor machine sets with light weights

Great Job on the Circuit!! I have ALWAYS loved your workouts...so creative!!

 

[Roonytunes]

I try to keep my workouts interesting and have good people to work with at my gym, IP

Thurs, May 4th

Scale weight: 116lbs

8:45am:
½ cup Kashi Go Lean cereal
2 tbsp milled flax seed
½ cup vanilla soy milk mixed with ½ cup liquid egg whites

Noon:
Grilled chicken wrap
- ½ Flat Out Lite whole wheat tortilla
- 4 oz diced chicken
- spinach, tomatoes, eggplant, mushrooms, onions, hot peppers
- hot sauce
1/4 apple

2 pm:
Grilled chicken wrap
- ½ Flat Out Lite whole wheat tortilla
- 2 oz diced chicken
- spinach, tomatoes, eggplant, mushrooms, onions, hot peppers
- hot sauce
1/4 apple

4pm:
30 almonds

6:30pm:
½ cup chocolate soy milk mixed with ½ cup egg whites

8pm: Chest/Shoulders/Tris

Chest Superset
Set 1:
Machine Seated Chest Press – 12 x 70lbs
Db Flies – 12 x 15lbs

Set 2:
Machine Seated Chest Press – 12 x 70lbs
Db Flies – 15 x 15lbs

Set 3 & 4:
Machine Seated Chest Press – 15 x 70lbs
Db Flies – 15 x 15lbs

Shoulder Superset
Set 1-3:
Seated shoulder press: - 12 x 15lb dbs
Lateral Raises – 15 x 5lb dbs with 3 sec tut

Set 4:
Seated shoulder press: - 15 x 15lb dbs
Lateral Raises – 15 x 5lb dbs with 3 sec tut

Tri Superset:
4 sets:
Skull Crushers – 12 x 12lb dbs
Triceps cable pull-down – 12 x 35lbs

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

10:15pm:
3 oz tuna mixed in with home-made salsa (tomatoes, onions, peppers, chili and hot sauce)

Totals: ~1260 cals (115g carbs, 148g protein, 33g fat)
Macros: ~34c/44p/22f

 

[treilin]

Great Job on the Circuit!! I have ALWAYS loved your workouts...so creative!!

Her work-out does look good and interesting!

 

[FlyBrownChick]

Heya Rooney!

 

[Roonytunes]

Fri, May 5th



Scale weight: 116.5lbs

7am:
30 mins elliptical in cross-trainer mode – hill/valley/hill profile

4 sets of Plyo circuits with focus on back, bis & abs/rest in between:

Set 1:
10 pull-ups (trainer holding legs)
10 reverse flys with 5lb dbs
15 plie squats with 30lb db
30 plie calf raises
10 walking lunges
10 squat jumps
10 regular push-ups
10 diamond push-ups
15 jumping jacks
10 pull-ups (trainer holding legs)
10 cable bicep curls – 30lbs
10 db bicep curls – 10lb dbs

Set 2 & 3:
30 reverse flys with 5lb dbs
15 plie squats with 30lb db
30 plie calf raises
10 walking lunges
10 squat jumps
10 regular push-ups
10 diamond push-ups
15 jumping jacks
10 cable bicep curls – 30lbs
10 db bicep curls – 10lb dbs

Set 4:
Abs throw-down – 10 straight, 10 oblique, 10 straight
Standing on upside down Bosu Ball with 4lb medicine ball
- 10 tosses and catches
- 5 sets of (10 front press + 10 overhead overhead press)
20 hanging leg raises

9am:
½ cup Kashi Go Lean cereal
2 tbsp milled flax seed
½ cup vanilla soy milk mixed with ½ cup liquid egg whites

Noon:
Grilled chicken wrap
- ½ Flat Out Lite whole wheat tortilla
- 4 oz diced chicken
- spinach, tomatoes, eggplant, mushrooms, onions, hot peppers
- hot sauce
1/4 apple

2 pm:
Grilled chicken wrap
- ½ Flat Out Lite whole wheat tortilla
- 2 oz diced chicken
- spinach, tomatoes, eggplant, mushrooms, onions, hot peppers
- hot sauce
1/4 apple

4:30pm:
1 apple
15 almonds

7:45pm:
Ground Turkey Melt
- 4 oz ground turkey
- onions, peppers, tomatoes, chili
- cayenne pepper, cumin, hot sauce to season
- 1 slice Kraft % pepper jack cheese

9:45pm:
3 oz broiled salmon with cucumber slices, baby tomatoes and onions seasoned with lemon juice and black pepper

Totals: ~1275 cals (130g carbs, 141g protein, 32g fat)
Macros: ~38c/41p/21f

 

[scorpiogirl]

Grilled chicken wrap
- ½ Flat Out Lite whole wheat tortilla
- 4 oz diced chicken
- spinach, tomatoes, eggplant, mushrooms, onions, hot peppers
- hot sauce

Grilled chicken wrap
- ½ Flat Out Lite whole wheat tortilla
- 2 oz diced chicken
- spinach, tomatoes, eggplant, mushrooms, onions, hot peppers
- hot sauce

3 oz broiled salmon with cucumber slices, baby tomatoes and onions seasoned with lemon juice and black pepper

You always have the best meals....yummmmmm

 

[buffalogal]

Product Rave of the day: Flatout Bread

For those of you who use whole wheat or multi-grain wraps, I highly recommend this brand. It is almost half the calories of other wraps plus it is very tasty because it is thick. I also find it quite filling probably because of the fiber content.

I use Flatout Whole Wheat Light which is 90 cals with 16g of carbs, 9g fiber and 9g protein . They also have a Flatout Multi-grain with similar macros.

They have a nice product line website with full ingredients and what stores carry it nationwide:
http://www.flatoutbread.com/movie.html

Just thought I'd share my find

Thanks Rooney. I'm absolutely addicted to tortillas and hate myself for it since they are processed food. I just can't make myself stop though! I'm going to keep my eye open for these babies...

 

[mermaid]

How do you go with the circuits/plyo? Sounds exhausting.

 

[Roonytunes]

Sat, May 6th

Scale weight: 116lbs

8:35am: HIIT cardio

Even with 2 CardioBreeze popped in early in the morning, I was dragging…..this was tough to get through today.

Warm-up – 0.5 mile jog

Pre-stretch (hams, quads and calves)

Philly Art Museum Steps:
4 sets of
double step run up/walk back down on toes
single step run up/walk back down on toes
double step run up/walk down back on toes

Post-stretch (hams, quads, inner & outer thighs and calves)

Cool-down – 0.2 mile jog (side cramp ), 0.3 mile walk

There were quite a few people training on the art museum steps today and I got some new ideas. One guy was climbing up and down the entire steps on all fours with a backpack on his front for added weight. Ok, so I won’t be trying that one….but I did see a pair of girls doing single and double jumps up and down the steps and also hop-scotch stepping, which could all be good add-ins for myself.

10:15am:
Blueberry protein waffles
- ½ cup blended oatmeal
- ½ cup egg whites
- 1 scoop vanilla whey
- ½ cup crushed blueberries
- 1 packet splenda

Noon:
Bought a smoothie maker while running errands…can’t wait to try it out. It supposedly blends at different speeds to create various consistencies – e.g. icy drink, smoothie, milkshake etc.

1:15pm:
1 cup Kashi Go Lean cereal
½ cup vanilla soy milk mixed with ½ cup egg whites

2pm: 60 mins full body massage (motivated by all the talk in Bunn’s journal…thanks! )

3:45pm:
½ grilled cheese sandwich
- 1 slices Ezekiel bread cut in half
- 1.5 ounces Jarlsberg Lite Swiss Cheese
½ toasted almond butter & chocolate dip sandwich
- 1 slice Ezekiel bread cut in half
- 1 tbsp almond butter
- 1 tbsp Walden Farms chocolate dip (this was incredibly good for 0 calories!!!)
Even though this wasn’t a cheat meal, it sure as hell tasted like one!

4pm: Manicure/Pedicure

5:45pm:
8 oz cooked shrimp with shell
salad greens, baby tomatoes, cucumbers, onions and tri-color peppers, hot peppers mixed in with lemon juice and black & cayenne pepper

9pm:
3 oz broiled salmon
salad greens, baby tomatoes, cucumbers, onions and tri-color peppers, hot peppers mixed in with lemon juice and black & cayenne pepper

10pm & beyond:
This is going to be a challenge because I’m going to a large birthday party with an open bar and peer pressure. I’m not in the mood to do a cheat this weekend (I have two other planned weekend cheats coming up this month) so I really hope I can stay strong. <fingers crossed!>

Totals : ~1270 cals (128g carbs, 147g protein, 29g fat)
Macros: ~38c/43p/19f

I’m in a rush to get ready for the party tonight so I’ll respond and catch up with logs tomorrow. Hope everyone’s having a good Saturday!