Roonytunes 2006

[Roonytunes]

Now that the heat wave has passed us, I'm trying to get some outdoor cardio in. I'm lovin' the variety of bleachers, steps, hills and stealing ideas from you, Bunns!

Hey you! How is the new diet going for you? It looks good.

So far so good...I'm eating more fruit and dairy than before, but no adverse effects to the body that I can see so far as a result. I definitely feel better energy level wise too!

 

[Roonytunes]

Wed, Aug 9th

Scale weight: 114lbs

6:15am: 45 mins spinning

8:15am:
½ cup Ezekiel Golden Flax cereal mixed with:
¼ cup egg whites
½ cup skim milk
1 packet Splenda
½ cup cantaloupe

10:45am:
½ cup whipped 1% cottage cheese mixed with 1 peach

1pm:
Grilled turkey salad
- 3 oz grilled turkey breast with Mrs. Dash Extra Spicy
- 1 cup lettuce, 10 grape tomatoes, onions, cucumbers, celery, green pepper
- ¼ cup red kidney beans
- 2 tbsp Cindy’s Kitchen Maine Wild Blueberry salad dressing

3pm:
Tuna sandwich
- 3oz small can tuna
- 1 slice Ezekiel 4:7 sprouted bread

5pm:
Turkey stir-fry
- 3 oz turkey breast
- 1 cup cabbage
- handful of mushrooms
- ½ cherry pepper and ½ tbsp lite soy sauce


7:30pm: Upper Body workout

Chest
Flys
3 sets of (3x 15 with 12lb dbs, 10 sec rest in between)
Chest Press
2 sets of 10 with 25lb dbs

Back
Lat Pull-downs with straight short bar with handle grips at end
1 x 15 with 65lbs
2 x 15 with 55lbs
1 x 15 with 40lbs with 2 sec hold
1 x 15 with 35 with 2 sec hold

Shoulders
Lat Raises
1 set of (3 x 15 with 8lb dbs, 10 sec rest in between)
2 sets of (3 x 15 with 5lb dbs, 10 sec rest in between)
Shoulder Raises
2 sets of 10 with 20lbs

Tris
Reverse dips between benches
1 x 15 with 15lb plate on stomach
1 x 15 with 25lb plate on stomach
1 x 15 with 25lb plate on stomach, 1x 10 with plate removed

8:45pm:
PWO smoothie – 1 scoop vanilla whey, 1 cup pineapple, 1 cup water, ½ cup ice
(I messed up. I only was supposed to use ½ scoop of whey, but couldn’t remember if I added it in to only end up adding it in twice….I’m losing my mind! )

10:45pm:
15 almonds

Totals: 1335 cals (153g carbs, 146g protein, 26g fat)

 

[Roonytunes]

Thurs, Aug 10th

Scale weight: 114lbs

6:15am: 60 mins yoga

8 am:
1/2 cup Back to Nature Granola mixed with:
3/4 cup skim milk
¼ cup egg whites
1 diced apple

10:40am:
½ cup Fage 0% Greek Yogurt mixed with 1 cup Trader Joes frozen berry blend

12:40pm:
Shrimp salad
- 3 oz shrimp
- 1 cup lettuce, 1 cup cabbage, 10 grape tomatoes, onions, cucumbers, celery
- 2 tbsp Trader Joes Goddess dressing

3pm:
3oz small can tuna spread on 2 Kavli thick and hearty whole grain crisp breads

6:30pm:
50 mins spinning class

8pm
Chicken curry
- 6 oz chicken breast stir-fried with garlic, onions & cherry pepper
- 1 cup green beans
- 2 cups cabbage
- 1/3 cup Trader Joes Punjab Spinach curry sauce

Totals: 1275 cals (143g carbs, 137g protein, 28g fat)

 

[*Bunny*]

Now that the heat wave has passed us, I'm trying to get some outdoor cardio in. I'm lovin' the variety of bleachers, steps, hills and stealing ideas from you, Bunns!


So far so good...I'm eating more fruit and dairy than before, but no adverse effects to the body that I can see so far as a result. I definitely feel better energy level wise too!

I am flattered!!! They are yours for the taking my dear Especailly when you're working it as awesome as you are

 

[ck2006]

Good Morning!

 

[Roonytunes]

Fri, 8/11/06

Scale weight: 113.5lbs

6:15am: 45 mins Indoor Cardio

Elliptical
5 min warm-up
Step Mill
10 min, double stepping, aerobic training mode, level 8
Treadmill
15 mins, 5 cycles of 1 min jog @ 5mph, 1 min run @ 6mph, 1 min fast run @ 7mph
StairMaster
10 min, aerobic training mode, level 8
Elliptical
5 min cool-down

7am: Circuit training

2 sets with 2 min rest in between:
15 Bicep assisted pull-ups (underhand pull-ups with v-bar, legs supported)
15 Plie Squats with 45lb db
5 push ups, spider crawl for 5 ft, 5 push ups, repeat in opposite direction, x2
10 Assisted Pull-ups (overhand pull-up grip, legs supported)
15 leg throw-downs on mat
10 small scissor kicks, 10 large scissor kicks on mat
10 decline bench ball toss with 6lb medicine ball
10 decline bench oblique twists with 6lb medicine ball

8:15am:
½ cup oats mixed with:
½ cup liquid egg whites
¼ cup skim milk
1 banana sliced up
1 packet splenda

11:15am:
½ cup whipped 1% cottage cheese mixed with 1 diced apple

1:15pm:
Grilled spicy chicken salad
- 3 oz chicken seasoned with curry powder and cayenne pepper
- 3 cups of mixed lettuce, 10 grape tomatoes, cucumbers, onions
- 2 tbsp Trader Joe’s Goddess Dressing
- 5 almonds

3:15pm:
1 small container (5.2 oz) of Fage 0 Greek Yogurt
10 almonds

7 pm:
Asian Chicken stir-fry
- 3 oz chicken seasoned with jerk spice and sautéed with garlic, onions and ginger
- 2 cups broccoli seasoned with ½ tbsp soy sauce
- ½ cup brown rice

9:45pm:
Asian seafood stir-fry
- 4 oz tilapia & 1 oz shrimp sautéed with garlic, onions and peppers
- 1 cup broccoli seasoned with ½ tbsp soy sauce

Totals: 1490 cals (170g carbs, 157g protein, 30.5g fat)

 

[*Bunny*]

Looks great RT! I see you worked out for me as well

Have a fantasic weekend

 

[Gymgurl]

Happy weekend Roony!!

 

[Roonytunes]

Looks great RT! I see you worked out for me as well

Have a fantasic weekend

Well, there have been many a time you’ve worked out for me so I thought I’d do you a favor this once! Have a wonderful weekend yourself, gurl!

Happy weekend Roony!!

Thanks, GG! Hope you have a great one yourself!

 

[Roonytunes]

Sat, Aug 12th

Scale weight: 114lbs

It’s going to be a challenging night. I’m going to DC and paid $100 for a party on a cruise ship tonight with an open bar – I had originally thought I would just call this a cheat night, but as I approach the event, I really feel like I want to see if I can get through it without drinking. I have two 4 day holidays coming up this month and frankly I’d rather indulge in some good eating then. Wish me luck!!

Rest Day

8:30am:
½ cup whipped 1% cottage cheese mixed with 1 peach
1 slice Cinnamon & Raisin Ezekiel bread

11am:
Shrimp pasta
- 6 oz shrimp sautéed with garlic and ¼ cup broccoli rabe
- 1/3 cup brown rice pasta
- ½ cup diced tomatoes
- oregano and basil to season

2pm: (en route)
Small container Fage 0 Greek Yogurt
1 banana

5pm: (upon arrival at hotel)
Grilled chicken salad
- 3 oz grilled chicken with Mrs. Dash Extra Spicy
- 2 tbsp kidney beans
- 3 cups lettuce, 1 cup cabbage, 5 grape tomatoes, cucumbers, onions
- 2 tablespoons Annie’s Naturals Papaya and Poppy Seed dressing

8pm: (on cruise ship)
25 almonds

10pm: (on cruise ship)
Stallone vanilla protein pudding

Totals: 1335 cals (154g carbs, 136g protein, 29g fat)

Have a great Saturday, everyone!!