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Roonytunes
New member
jenscats5 said:Pun intended??
You betcha
Roonytunes 2006
- Thread starter Roonytunes
- Start date
You betcha
T
T-Cake
Guest
Hey Roons!Roonytunes said:I was definitely in a little bit of a fowl mood yesterday without my chicken
I saw that your waffle maker is a sandwich maker too -- OMG, those things are ADDICTIVE! Can we say ANPB and jam in that bad boy? Holy cow, that was a fave snack of mine growing up b/c the peanut butter would get all melty... 
Mmmm!And if I had a buck for every time I came home to find ALL my protein sources in the FREEZER unthawed
... Oh yes, been there, done that. SO annoying! I live for being prepared!YES, you did do a great job describing your workouts, totally!
Glad I could make your day!Have a good one, pretty lady!
J
jenscats5
Guest
T-Cake said:Hey Roons!
OMG!! You just had to mention that.......wow that sounds good!!
Hey Roons - I bought at TJs their frozen "Very Cherry Berry Blend" - it's frozen cherries, blackberries, raspberries & blueberries & threw a 1/4-cup into a container of the Total Greek 0% Fage yogurt + 1/4 cup Kashi - good stuff!! It's almost like a treat....
Roonytunes
New member
Thanks for stopping in, T! I get good use from my sandwich/waffle maker. It was a wise purchase for me.T-Cake said:YES, you did do a great job describing your workouts, totally!
Have a good one, pretty lady!
I did some interesting cable leg work today and as I was doing them, I couldn’t help thinking how to describe them in my log
Ok, Jens, I'm totally stealing this recipe off you! Sounds delishjenscats5 said:
I have been meaning to try the frozen berries at TJs for a while!
Roonytunes
New member
Wed, 6/14
Scale weight: 116lbs
6:20am:
45 mins spinning class
5 sets of
20 reps on abductor – 100lbs
20 reps on adductor – 80lbs
8:30am:
½ cup oats mixed with:
½ cup vanilla soy milk
½ cup liquid egg whites
½ cup strawberries
2 tbsp milled flax
11am:
1 peach
7 almonds
1:15pm:
Grilled chicken wrap
- ½ Flat Out Lite whole wheat tortilla
- 3 oz diced chicken
- spinach, broccoli, eggplant, mushrooms, onions, hot peppers
½ cup strawberries
3:15pm:
Grilled chicken wrap
- ½ Flat Out Lite whole wheat tortilla
- 3 oz diced chicken
- spinach, broccoli, eggplant, mushrooms, onions, hot peppers
½ cup strawberries
4:30
1 peach
8 almonds
7:30pm: Lower Body Workout
Standing elevated kickback (one leg attached to cable machine with alternate leg elevated on low step)
3 sets of 15 on each leg with 20lbs
Standing front knee-up kicks (facing away from cable machine going from lunge position to front knee-up kick)
3 sets of 15 on each leg with 15lbs
Lying Abductor kicks (both legs attached to opposite cable machine emulating abductor machine)
1 set of 15 on each leg with 15lbs
2 sets of 15 on each leg with 10lbs
Glute Kickbacks (one leg attached to cable machine with other leg on bench in a lying position with arms holding front of bench)
3 sets of 15 on each with 15lbs
Seated 45 degree leg press – sled + 140lbs
15 reps with legs in lower position, normal stance
2 sets of 10 reps in lower position, normal stance, 10 reps in higher position, wider stance, 10 reps on outside of sled with toes pointed out
3 sets of 15 reps in higher position with closed feet
Hypers:
3 x 12 holding 5 lb plate
8:55pm:
PWO shake – 1 scoop ON whey mixed with water
10:45pm:
4 oz broiled tilapia seasoned with paprika and cayenne pepper
1/2 cup garbanzo beans
Salad (greens, cucumbers, celery, onions, tri-color peppers, grape tomatoes and jalapeno peppers with lemon juice/black pepper/cayenne pepper)
Totals: ~1255cals (133g carbs, 137g protein, 30g fat)
Macros: 40c/40p/20f
Scale weight: 116lbs
6:20am:
45 mins spinning class
5 sets of
20 reps on abductor – 100lbs
20 reps on adductor – 80lbs
8:30am:
½ cup oats mixed with:
½ cup vanilla soy milk
½ cup liquid egg whites
½ cup strawberries
2 tbsp milled flax
11am:
1 peach
7 almonds
1:15pm:
Grilled chicken wrap
- ½ Flat Out Lite whole wheat tortilla
- 3 oz diced chicken
- spinach, broccoli, eggplant, mushrooms, onions, hot peppers
½ cup strawberries
3:15pm:
Grilled chicken wrap
- ½ Flat Out Lite whole wheat tortilla
- 3 oz diced chicken
- spinach, broccoli, eggplant, mushrooms, onions, hot peppers
½ cup strawberries
4:30
1 peach
8 almonds
7:30pm: Lower Body Workout
Standing elevated kickback (one leg attached to cable machine with alternate leg elevated on low step)
3 sets of 15 on each leg with 20lbs
Standing front knee-up kicks (facing away from cable machine going from lunge position to front knee-up kick)
3 sets of 15 on each leg with 15lbs
Lying Abductor kicks (both legs attached to opposite cable machine emulating abductor machine)
1 set of 15 on each leg with 15lbs
2 sets of 15 on each leg with 10lbs
Glute Kickbacks (one leg attached to cable machine with other leg on bench in a lying position with arms holding front of bench)
3 sets of 15 on each with 15lbs
Seated 45 degree leg press – sled + 140lbs
15 reps with legs in lower position, normal stance
2 sets of 10 reps in lower position, normal stance, 10 reps in higher position, wider stance, 10 reps on outside of sled with toes pointed out
3 sets of 15 reps in higher position with closed feet
Hypers:
3 x 12 holding 5 lb plate
8:55pm:
PWO shake – 1 scoop ON whey mixed with water
10:45pm:
4 oz broiled tilapia seasoned with paprika and cayenne pepper
1/2 cup garbanzo beans
Salad (greens, cucumbers, celery, onions, tri-color peppers, grape tomatoes and jalapeno peppers with lemon juice/black pepper/cayenne pepper)
Totals: ~1255cals (133g carbs, 137g protein, 30g fat)
Macros: 40c/40p/20f
Last edited:
Roonytunes
New member
Thurs, 6/15
Scale weight: 116.5/117lbs (scale kept oscillating)
6:50am:
15 mins Incline walking on treadmill @ 4mph (warm-up for 5 mins @ 3.5% incline, intervals for 10 mins @ 6-10% incline)
5 mins rowing machine - steady state
Upper Body Circuit <rest in between sets>
Set 1
Assisted Close Inside Grip Pull-ups on Gravitron with 85lbs -12 reps, hold for 5, 12 reps
Push-ups - 10 reps
Assisted Pull-ups (trainer holding legs) - 10 reps
On knees, Chest Pass/Throw with 6lb med ball alternated with 1 push-up - 10 reps
Tricep Pulldowns with 45lbs - 12 reps
Bicep Curls (full extension) with 25lbs on cable machine - 12 reps
Reverse Close Inside Grip Shoulder Raises on Shoulder Press Machine with 40lbs - 15 reps
Set 2
Assisted Close Inside Grip Pull-ups on Gravitron with 85lbs -12 reps
Push-ups - 10 reps
Assisted Pull-ups (trainer holding legs) - 10 reps
On knees, Chest Pass/Throw with 6lb med ball alternated with 1 push-up - 10 reps
Tricep Pulldowns with 45lbs - 12 reps
Bicep Curls (half extension) with 25lbs on cable machine - 12 reps
Reverse Close Inside Grip Shoulder Raises on Shoulder Press Machine with 40lbs - 15 reps
Set 3
Assisted Close Inside Grip Pull-ups on Gravitron with 85lbs -12 reps
Push-ups - 10 reps
Reverse Bent Over Flys with 5lb dbs - 30 reps
On knees, Chest Pass/Throw with 6lb med ball alternated with 1 push-up - 10 reps
Tricep Pulldowns with 47.5lbs - 15 reps
Bicep Curls (half extension) with 25lbs on cable machine - 12 reps
Reverse Close Inside Grip Shoulder Raises on Shoulder Press Machine with 40lbs - 15 reps
Set 4
10 straight leg throwdowns
10 oblique leg throwdowns on each side
10 straight leg throwdowns
10 mins Stairmill - fat burn mode, level 8
(I tried double stepping, but my legs seem to be on the short side to do that at higher speeds
)
9am:
1/2 cup oats mixed with:
1/2 cup liquid egg whites
1/2 cup vanilla soy milk
1/2 cup strawberries
Noon:
(went to farewell lunch for a good coworker friend of mine & was able to hit up the full salad bar at the restaurant)
Salad consisting of:
~4 oz turkey breast strips
~1/2 cup garbanzo beans
greens, cherry tomatoes, cucumber slices, mushrooms, green peppers & hot peppers
red wine vinegar & black pepper as dressing
1/4 apple
2:30pm:
Grilled chicken & veggies
- 4 oz diced chicken breast
- green beans, spinach, portabella mushrooms, eggplant, onions & hot peppers
1/4 apple
4:30pm:
Grilled chicken & veggies
- 2 oz diced chicken breast
- green beans, spinach, onions & hot peppers
15 almonds
7pm:
1 TJ's toasted whole wheat British muffin
1 tbsp almond butter
8pm: Shoulders & Abs
Lat Shoulder Raises with 8lb dbs
3 x 12
Front Shoulder Raises with 8lb dbs
3 x 12
3 sets of ab work intercepted in between shoulder work:
20 crunches, 30 bicycle curls, 20 stability ball leg to arm overhead pass-overs
9:45pm:
4 oz broiled tilapia seasoned with paprika and cayenne pepper
salad (greens, cucumbers, celery, onions, grape tomatoes, hot peppers with lemon juice and black pepper)
Totals (approximating lunch that I ate out): ~ 1255 cals (131g carbs, 133g protein, 30g fat)
Macros: 40c/40p/20f
Scale weight: 116.5/117lbs (scale kept oscillating)
6:50am:
15 mins Incline walking on treadmill @ 4mph (warm-up for 5 mins @ 3.5% incline, intervals for 10 mins @ 6-10% incline)
5 mins rowing machine - steady state
Upper Body Circuit <rest in between sets>
Set 1
Assisted Close Inside Grip Pull-ups on Gravitron with 85lbs -12 reps, hold for 5, 12 reps
Push-ups - 10 reps
Assisted Pull-ups (trainer holding legs) - 10 reps
On knees, Chest Pass/Throw with 6lb med ball alternated with 1 push-up - 10 reps
Tricep Pulldowns with 45lbs - 12 reps
Bicep Curls (full extension) with 25lbs on cable machine - 12 reps
Reverse Close Inside Grip Shoulder Raises on Shoulder Press Machine with 40lbs - 15 reps
Set 2
Assisted Close Inside Grip Pull-ups on Gravitron with 85lbs -12 reps
Push-ups - 10 reps
Assisted Pull-ups (trainer holding legs) - 10 reps
On knees, Chest Pass/Throw with 6lb med ball alternated with 1 push-up - 10 reps
Tricep Pulldowns with 45lbs - 12 reps
Bicep Curls (half extension) with 25lbs on cable machine - 12 reps
Reverse Close Inside Grip Shoulder Raises on Shoulder Press Machine with 40lbs - 15 reps
Set 3
Assisted Close Inside Grip Pull-ups on Gravitron with 85lbs -12 reps
Push-ups - 10 reps
Reverse Bent Over Flys with 5lb dbs - 30 reps
On knees, Chest Pass/Throw with 6lb med ball alternated with 1 push-up - 10 reps
Tricep Pulldowns with 47.5lbs - 15 reps
Bicep Curls (half extension) with 25lbs on cable machine - 12 reps
Reverse Close Inside Grip Shoulder Raises on Shoulder Press Machine with 40lbs - 15 reps
Set 4
10 straight leg throwdowns
10 oblique leg throwdowns on each side
10 straight leg throwdowns
10 mins Stairmill - fat burn mode, level 8
(I tried double stepping, but my legs seem to be on the short side to do that at higher speeds
) 9am:
1/2 cup oats mixed with:
1/2 cup liquid egg whites
1/2 cup vanilla soy milk
1/2 cup strawberries
Noon:
(went to farewell lunch for a good coworker friend of mine & was able to hit up the full salad bar at the restaurant)
Salad consisting of:
~4 oz turkey breast strips
~1/2 cup garbanzo beans
greens, cherry tomatoes, cucumber slices, mushrooms, green peppers & hot peppers
red wine vinegar & black pepper as dressing
1/4 apple
2:30pm:
Grilled chicken & veggies
- 4 oz diced chicken breast
- green beans, spinach, portabella mushrooms, eggplant, onions & hot peppers
1/4 apple
4:30pm:
Grilled chicken & veggies
- 2 oz diced chicken breast
- green beans, spinach, onions & hot peppers
15 almonds
7pm:
1 TJ's toasted whole wheat British muffin
1 tbsp almond butter
8pm: Shoulders & Abs
Lat Shoulder Raises with 8lb dbs
3 x 12
Front Shoulder Raises with 8lb dbs
3 x 12
3 sets of ab work intercepted in between shoulder work:
20 crunches, 30 bicycle curls, 20 stability ball leg to arm overhead pass-overs
9:45pm:
4 oz broiled tilapia seasoned with paprika and cayenne pepper
salad (greens, cucumbers, celery, onions, grape tomatoes, hot peppers with lemon juice and black pepper)
Totals (approximating lunch that I ate out): ~ 1255 cals (131g carbs, 133g protein, 30g fat)
Macros: 40c/40p/20f
Roonytunes
New member
mermaid said:
Not a silly question at all....let's see if I can describe them properly:
Lie down on your back and hold on to something sturdy (a standing person's ankles or the legs of a bench) and then lift your legs straight up while another person forcefully pushes your legs down. You don't touch the ground and then bring them right back in the air again. So it's basically like lying leg lifts but with resistance. I hope that makes sense. For oblique throwdowns, the person pushes your legs in a 45 degree angle and you bring them back up in a 45 degree angle too. Fun ab work to do if you have a workout partner....
Roonytunes
New member
Hey Duckie!! TGIF....so I'm definitely doing well. The 4 week countdown to our meet-up begins today. Yayy!! You won't be ansbt2082 said:
after the 
and 
that we feed you after that weekend.
