Roonytunes 2006

[Roonytunes]

Tues, 6/19

Scale weight: 117 lbs

6:20am:
55 mins spinning class

3 sets of 15 of 45 degree angle glute lifts (on all fours)
3 x 15 adductor (inner thigh) with 90lbs intercepted with 3 x 15 floor squats standing on Bosu Ball
3 x 15 hanging knee raises

8:45am:
½ cup oats mixed with:
½ cup liquid egg whites
½ cup vanilla soy milk
1 tbsp milled flax
¼ apple diced
Apple pie spice & 1 packet Splenda

11:15am:
Grilled chicken & veggies
- 3 oz sliced chicken breast
- green beans, spinach, zucchini, eggplant, portabella mushroom, onions and hot peppers
½ cup kidney beans
¼ apple

2pm:
Grilled chicken & veggies
- 3 oz sliced chicken breast
- green beans, spinach, zucchini, eggplant, portabella mushroom, onions and hot peppers
1 peach

4:15pm:
1 cup strawberry
15 almonds

7:30 pm: Lower Body Workout

45 degree Leg Press:
4 sets of (10 normal stance, low sled reps + 10 closed feet, middle of sled reps + 10 toes pointed out, edge of sled reps) with sled + 180lbs

Free Standing Squats:
1x12 reps with bar + 80lbs
3x12 reps with bar + 90lbs

Leg Press – one leg:
4 x 18 reps alternating legs every 6 reps

Lying Leg Curl:
4 x 15 with 45lbs

Hypers:
3 x 12 holding 5lb plate

8:45pm:
PWO shake – 1 scoop ON whey mixed with water

10:15pm:
3 oz TJs southwestern seasoned broiled salmon
cucumber, onion, celery, tri-color peppers and jalapeno peppers mixed with lemon juice and black pepper

Totals: ~1260 cals (131g carbs, 133g protein, 30g fat)
Macros: 40c/40p/20f

 

[sbt2082]

Spin class is the best Wanted to say hi girl!!1

 

[Roonytunes]

Spin class is the best Wanted to say hi girl!!

I definitely am really liking spinning a LOT! I am drenched in sweat after my Wed morning advanced class. It is not a pretty sight!

 

[treilin]

I definitely am really liking spinning a LOT! I am drenched in sweat after my Wed morning advanced class. It is not a pretty sight!

Wow you and SBT must have Butt bones of steal... I can't take that!!!! It's sooooo

 

[jenscats5]

Roons!! No menu for Wed or Thurs???

 

[que_66]

Diva-Roooooooooooooooooo!!!

I keep missing the spinning class, they only have 1 & they need to schedule it an hour later than they do so I can get there grrrrrrrrr.

 

[Roonytunes]

Thurs, 6/21

Scale weight: 117 lbs

7am: Cardio/Circuit Training

A) 30 mins elliptical – hill/valley/hill profile

B) Circuit training with rest in between sets:

Set 1
12 walking lunges with 12lb body bar
15 jumping jacks
10 regular push-ups
Boxing on Bosu Ball – flat side up
(10 straight punches on each arm, 10 upper jabs on each arm, 10 cross upper jabs on each arm, 10 cross punches on each arm) *was awful at these*
15 deep squats on Bosu Ball – flat side up
3 alternating sets of 10 of chest pass and tricep pass with 10lb medicine ball
10 pull-ups (trainer holding legs)
Bicep Curls – 21s with 10lb dbs

Sets 2 & 3:
12 walking lunges with 12lb body bar
15 jumping jacks
5 regular push-ups
5 diamond push-ups
15 deep squats holding 10lb medicine ball on Bosu Ball – flat side up
3 alternating sets of 10 of chest pass and tricep pass with 10lb medicine ball
10 pull-ups (trainer holding legs)
Bicep Curls – 21s with 10lb dbs


9am:
½ cup oats mixed with:
½ cup liquid egg whites
½ cup vanilla soy milk
1 tbsp peanut butter
¼ apple diced
Apple pie spice & 1 packet Splenda

Noon:
Grilled chicken & veggies
- 3 oz sliced chicken breast
- green beans, spinach, zucchini, eggplant, portabella mushroom, onions and hot peppers
½ cup red and black kidney beans
¼ apple

2pm:
Grilled chicken & veggies
- 3 oz sliced chicken breast
- green beans, spinach, zucchini, eggplant, portabella mushroom, onions and hot peppers
1 peach

4:15pm:
Tofu-Strawberry Blend
- 12 oz lite firm tofu
- 1 cup sliced strawberries
- 1 packet Splenda
-
7:30 pm: Upper Body Workout

Flat Bench Chest Press:
4 x 12 (quarter rep + full rep) with bar + 10lbs

Seated Low Row
3 x 12 (full rep +quarter rep) with 60lbs
1 x 12 (full rep +quarter rep) with 55lbs

DB Shoulder Press
4 x 12 (quarter rep + full rep) with 15lb dbs

Triceps Pull-Down
4 x 12 (full rep +quarter rep) with 52.5lbs


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

*Went to a bar with friends and drank a glass of water. A friend commented I look "so toned" *

10:30pm:
15 almonds

Totals: ~1265 cals (125g carbs, 133g protein, 31g fat)
Macros: 38c/40p/21f

 

[Roonytunes]

Diva-Roooooooooooooooooo!!!

I keep missing the spinning class, they only have 1 & they need to schedule it an hour later than they do so I can get there grrrrrrrrr.

Hey Que! While I love classes at my gym, I totally know what you mean about having to re-arrange your schedule to make 'em. My Thursday spin class is going to be a challenge since it starts at 6:30pm and with my work schedule and traffic, it'll be hit or miss. But I'm gonna try my darnest!!

 

[sbt2082]

Hey Que! While I love classes at my gym, I totally know what you mean about having to re-arrange your schedule to make 'em. My Thursday spin class is going to be a challenge since it starts at 6:30pm and with my work schedule and traffic, it'll be hit or miss. But I'm gonna try my darnest!!

Hey I hear ya there.... when I go to the night classes at 6:15 p.m. I have to drive like a bat outta he!! just to get there on time (Dallas traffic sucks LOL, peeps can't drive )

 

[ck2006]