Please Scroll Down to See Forums Below
Roonytunes 2006
- Thread starter Roonytunes
- Start date
FlyBrownChick
New member
Hey Rooney!
Roonytunes
New member
It was a s-l-o-w and l-o-n-g hump day at work! I am counting down the next two days to get to the long weekend….can’t wait!!
Wed, 5/24/06
Scale weight: 117.5lbs
My body must have got all the rest it needs since I was up at 5:30am this morning.
6:15am: 55 mins spinning class
(my instructor decided to mimic the Tour Du Italy course in honor of the event today)
9am:
1 cup Kashi Go Lean cereal
½ cup blackberries
2 tbsp milled flax
½ cup vanilla soy milk mixed with ½ cup liquid egg whites
Noon:
Grilled chicken wrap
- ½ Flat Out whole wheat tortilla
- 4 oz diced chicken
- spinach, eggplant, zucchini, tomatoes, onions, mushrooms, hot peppers
½ cup strawberries
2:15pm:
Grilled chicken wrap
- ½ Flat Out whole wheat tortilla
- 2 oz diced chicken
- spinach, eggplant, zucchini, tomatoes, onions, mushrooms, hot peppers
½ cup strawberries
4:15pm:
1 apple
15 almonds
7pm: Lower Body Workout
Free Standing Squats (finally….for Nelms!
)4 x 12 with bar + 30lbs
Smith Machine – One Leg Lunges
4 x 10 (on each leg) with bar + 10lbs
45 degree Leg Press:
4 x 15 with sled + 140lbs
Lying Leg Curls:
4 x 12 of full rep + quarter rep on top with 50lbs
Hyper Extensions:
3 x 12 with 10lb plate
8:30pm:
PWO shake – 1 scoop whey mixed with water
10:15pm:
3 oz broiled salmon
Baby greens salad with bean sprouts, chopped tomatoes, cucumbers, celery bits, diced onion, hot banana peppers seasoned with lemon juice & black pepper
Totals: ~1235 cals (136g carbs, 136g protein, 31g fat)
Macros: 40c/40p/20f
Roonytunes
New member
Thurs, 5/25/06
Only one more day till the weekend….can’t wait!! Ended up with a flat today at the gym and while Roadside Assistance came within 30mins, it’s going to cost me a pretty penny to replace my spare
Scale weight: 117lbs
7am:
25 mins cardio on Elliptical – hill/valley/hill profile
9am:
1 cup Kashi Go Lean cereal
½ cup vanilla soy milk mixed with ½ cup liquid egg whites
¼ cup blackberries
1 tbsp almond butter
Noon:
Grilled chicken wrap
- ½ Flat Out whole wheat tortilla
- 4 oz diced chicken
- spinach, eggplant, zucchini, tomatoes, onions, mushrooms, hot peppers
¼ apple
2:30pm:
Grilled chicken wrap
- ½ Flat Out whole wheat tortilla
- 2 oz diced chicken
- spinach, eggplant, zucchini, tomatoes, onions, mushrooms, hot peppers
¼ apple
4:30pm:
1 apple
15 almonds
7pm: Upper Body Workout
Pec Dec: (60-90 sec rest between sets, slow motion)
15 reps with 30lbs
1 x 15 with 25 lbs – quarter rep + full rep
1 x 15 with 30 lbs – quarter rep + full rep
1 x 12 with 30lbs – quarter rep + full rep
1 x 13 with 30lbs – quarter rep + full rep
2 x 15 with 30lbs – quarter rep + full rep
Stiff Arm Pull-down Standing on Bosu Ball with flat side down (60-90 sec rest between sets, slow motion)
- 1 x 15 with 30lbs
- 4 x 15 with 32.5lbs
Hammer Curl + Shoulder Press on Bosu Ball with flat side up
- 1 x 12 with 15lb dbs
- 3 x 10 with 15lb dbs
8:15pm:
PWO shake – 10 oz pre-made Isopure shake
10:15pm:
4 oz TJs carne asada marinated chicken stir-fried with sprouts, chilli, cucumbers, onions and celery seasoned with 1 tbsp ginger peanut dressing
Totals: ~1225 cals (139g carbs, 137g protein, 29g fat)
Macros: ~40c/40p/20f
Only one more day till the weekend….can’t wait!! Ended up with a flat today at the gym and while Roadside Assistance came within 30mins, it’s going to cost me a pretty penny to replace my spare
Scale weight: 117lbs
7am:
25 mins cardio on Elliptical – hill/valley/hill profile
9am:
1 cup Kashi Go Lean cereal
½ cup vanilla soy milk mixed with ½ cup liquid egg whites
¼ cup blackberries
1 tbsp almond butter
Noon:
Grilled chicken wrap
- ½ Flat Out whole wheat tortilla
- 4 oz diced chicken
- spinach, eggplant, zucchini, tomatoes, onions, mushrooms, hot peppers
¼ apple
2:30pm:
Grilled chicken wrap
- ½ Flat Out whole wheat tortilla
- 2 oz diced chicken
- spinach, eggplant, zucchini, tomatoes, onions, mushrooms, hot peppers
¼ apple
4:30pm:
1 apple
15 almonds
7pm: Upper Body Workout
Pec Dec: (60-90 sec rest between sets, slow motion)
15 reps with 30lbs
1 x 15 with 25 lbs – quarter rep + full rep
1 x 15 with 30 lbs – quarter rep + full rep
1 x 12 with 30lbs – quarter rep + full rep
1 x 13 with 30lbs – quarter rep + full rep
2 x 15 with 30lbs – quarter rep + full rep
Stiff Arm Pull-down Standing on Bosu Ball with flat side down (60-90 sec rest between sets, slow motion)
- 1 x 15 with 30lbs
- 4 x 15 with 32.5lbs
Hammer Curl + Shoulder Press on Bosu Ball with flat side up
- 1 x 12 with 15lb dbs
- 3 x 10 with 15lb dbs
8:15pm:
PWO shake – 10 oz pre-made Isopure shake
10:15pm:
4 oz TJs carne asada marinated chicken stir-fried with sprouts, chilli, cucumbers, onions and celery seasoned with 1 tbsp ginger peanut dressing
Totals: ~1225 cals (139g carbs, 137g protein, 29g fat)
Macros: ~40c/40p/20f
Last edited:
S
scorpiogirl
Guest
pre-made or ready to drink (rtd)? Isopure has a couple of really tasty rtd's!Roonytunes said:
Roonytunes
New member
scorpiogirl said:pre-made or ready to drink (rtd)? Isopure has a couple of really tasty rtd's!
It was a rtd...apple melon flavor and very tasty indeed.
Unfortunately my gym charges $3.50 for a 20oz bottle so it's not the most economical PWO shake. I just had it today because of my flat tire and not being able to come home right away to drink my normal home-made ON whey shake.
Roonytunes
New member
Fri, 5/26
TGIF
Scale weight: 118lbs (but stomach was flat)
7am:
10 mins cardio on Elliptical
Lower Body Shaping Circuit (30mins, no rest):
Abductor – 30 reps of 70lbs
Adductor – 30 reps of 70lbs
Bosu Ball Squats – 15
Bosu Ball Front Lunges – 15 on each leg
Bosu Ball Side Squats – 15 on each leg
Bosu Ball Frog Jumps – low impact, 15
Bosu Ball Frog Jumps – wide squat with jump up, 15
Bosu Ball Frog Jumps – wide squat jump with standing position, 15
Bosu Ball side step-squat-side step – 15
Lying on all fours, 45 degree leg lifts – 2 sets of 15 on each side
Cable Work with leg pulley (on each leg):
- 15 kickbacks with 20lbs
- 15 straight leg lifts with 20lbs
- 15 twisted kickbacks with 20lbs
- 10 side leg lifts with 10lbs
- 10 resistance lunge steps with 10lbs
Leg Extensions (slow) – 15 reps with 40lbs
Step Ups (3 risers) with kick up – 10 on each leg with 8lb med ball
Leg Extensions (slow) – 15 reps with 40lbs
Wide squat step ups (3 risers) – 10 reps starting with each leg with 10lb med ball
Lying Leg Curls – 15 reps with 40lbs
Plie Ballet Squats with calf raises – 15 reps
Lying Leg Curls – 15 reps with 40lbs
9am:
Grilled cheese sandwich
- 2 slices Ezeikal bread
- 1.5 ounces Jarlsberg Lite Cheese
1 tbsp ANPB
Noon:
Grilled chicken wrap
- ½ Flat Out whole wheat tortilla
- 4 oz diced chicken
- spinach, eggplant, zucchini, tomatoes, onions, mushrooms, hot peppers
¼ apple
2:15pm:
Grilled chicken wrap
- ½ Flat Out whole wheat tortilla
- 2 oz diced chicken
- spinach, eggplant, zucchini, tomatoes, onions, mushrooms, hot peppers
¼ apple
4:15pm:
1 apple
10 almonds
7:15pm:
Spiced chicken stirfry
- 4 oz TJs carne asada marinated chicken
- bean sprouts, mushrooms, onions, celery
- 1 tbsp ginger peanut dressing mixed with ½ tbsp apple cider vinegar
9:30pm:
4 oz broiled tilapia seasoned with cayenne pepper
large salad – greens, tri-color pepper/celery/onion bits, bean sprouts, grape tomatoes and hot pepper seasoned with lemon juice and black pepper
Totals: ~1240 cals (132g carbs, 132g protein, 31g fat)
Macros: ~39c/39p/22f
TGIF
Scale weight: 118lbs (but stomach was flat)
7am:
10 mins cardio on Elliptical
Lower Body Shaping Circuit (30mins, no rest):
Abductor – 30 reps of 70lbs
Adductor – 30 reps of 70lbs
Bosu Ball Squats – 15
Bosu Ball Front Lunges – 15 on each leg
Bosu Ball Side Squats – 15 on each leg
Bosu Ball Frog Jumps – low impact, 15
Bosu Ball Frog Jumps – wide squat with jump up, 15
Bosu Ball Frog Jumps – wide squat jump with standing position, 15
Bosu Ball side step-squat-side step – 15
Lying on all fours, 45 degree leg lifts – 2 sets of 15 on each side
Cable Work with leg pulley (on each leg):
- 15 kickbacks with 20lbs
- 15 straight leg lifts with 20lbs
- 15 twisted kickbacks with 20lbs
- 10 side leg lifts with 10lbs
- 10 resistance lunge steps with 10lbs
Leg Extensions (slow) – 15 reps with 40lbs
Step Ups (3 risers) with kick up – 10 on each leg with 8lb med ball
Leg Extensions (slow) – 15 reps with 40lbs
Wide squat step ups (3 risers) – 10 reps starting with each leg with 10lb med ball
Lying Leg Curls – 15 reps with 40lbs
Plie Ballet Squats with calf raises – 15 reps
Lying Leg Curls – 15 reps with 40lbs
9am:
Grilled cheese sandwich
- 2 slices Ezeikal bread
- 1.5 ounces Jarlsberg Lite Cheese
1 tbsp ANPB
Noon:
Grilled chicken wrap
- ½ Flat Out whole wheat tortilla
- 4 oz diced chicken
- spinach, eggplant, zucchini, tomatoes, onions, mushrooms, hot peppers
¼ apple
2:15pm:
Grilled chicken wrap
- ½ Flat Out whole wheat tortilla
- 2 oz diced chicken
- spinach, eggplant, zucchini, tomatoes, onions, mushrooms, hot peppers
¼ apple
4:15pm:
1 apple
10 almonds
7:15pm:
Spiced chicken stirfry
- 4 oz TJs carne asada marinated chicken
- bean sprouts, mushrooms, onions, celery
- 1 tbsp ginger peanut dressing mixed with ½ tbsp apple cider vinegar
9:30pm:
4 oz broiled tilapia seasoned with cayenne pepper
large salad – greens, tri-color pepper/celery/onion bits, bean sprouts, grape tomatoes and hot pepper seasoned with lemon juice and black pepper
Totals: ~1240 cals (132g carbs, 132g protein, 31g fat)
Macros: ~39c/39p/22f
Last edited:
