Roonytunes 2006

[Roonytunes]

Sat, Nov 4th

Scale weight: 113lbs

7:45am:
Coffee-Protein Smoothie
-12 oz hazelnut coffee, 1 tbsp lean dessert protein powder, ½ cup unsweetened chocolate almond milk, Stevia

8:35am:
55 mins aerobic spinning class

9:45am:
Papaya Smoothie
- 1 ½ cups papaya, ½ scoop vanilla whey, water, Stevia

10:30am:
25 mins boot camp class (10 sets of 50 jumping jacks with push-up work and crunches in between)

Noon:
¼ cup oats mixed with:
1/3 cup 1% cottage cheese, 1 cup raspberries,1 tbsp walnuts, few dashes Stevia

1pm: Upper Body Workout (intense set of negatives)

Flat Bench Press:
4 sets of 6 reps with 45lb bar + 40lbs – 5 count negative down with assisted lift up

Lat Pull-down with v-grip:
4 sets of 6 reps with 70lbs for 2 sets and 75lbs for 2 sets – 5 count negative up for full extension with assisted pull-down

Shoulder Press Machine – wide grip, facing inwards:
4 sets of 6 reps with 85lbs – 5 count negative down with assisted lift up

Felt like I had ripped and torn muscles afterwards!!

2:15pm:
PWO meal - ½ scoop whey mixed with water, 6 oz seasoned red potatoes

3:30pm: 1 hour deep tissue massage

5:15pm: (starving by the time I got home!)
Turkey burger
1 Jenny O lean turkey patty topped with 2 tbsp fresh salsa
Ezekiel sprouted bun
6 brussel sprouts
1 slice Ezekiel 4:9 bread with 1 laughing cow light wedge cheese

7:45pm:
4 oz baked turkey breast seasoned with lemon pepper
1 cup steamed garlic cauliflower

9:15pm:
1 Kavli whole wheat thickbread spread with 1/3 cup 1% whipped cottage cheese & 1 tbsp flax oil
Raw green, red & orange pepper slices

Totals: 1440 cals (163g carbs, 126g protein, 33g fat)

 

[ck2006]

I might just try that boot camp at home that looks killer!!!

 

[Roonytunes]

I might just try that boot camp at home that looks killer!!!

It was a good session. This is what we did if you want to do it all at home - it's very fast paced with short rest periods so it doesn't take a long time

10 push-ups with one arm touching opposite shoulder alternated with the other arm
<45 sec rest>
10 push-up jumps (raise your hands a couple of inches off the floor as you push back up)
<45 sec rest>
Series of fast 1-10 ascending v-crunch & then roll-over to do a push-up - so 1 crunch, 1 pushup, 2 crunches, 2 pushups......all the way up to 10 crunches, 10 pushups
<90 sec rest>
Then 5 fast sets of 10 jumping jacks followed by 1 push-up in between sets with no rest
<30 sec rest>
Repeat jumping jack sequence 5 times
<60 sec rest>
Then 5 fast sets of 10 jumping jacks followed by 2 push-ups in between sets with no rest
<30 sec rest>
Repeat jumping jack sequence 5 times

Great workout & the push-up sequence before the jumping jacks start were a good pre-exhaust.

 

[ck2006]

It was a good session. This is what we did if you want to do it all at home - it's very fast paced with short rest periods so it doesn't take a long time

10 push-ups with one arm touching opposite shoulder alternated with the other arm
<45 sec rest>
10 push-up jumps (raise your hands a couple of inches off the floor as you push back up)
<45 sec rest>
Series of fast 1-10 ascending v-crunch & then roll-over to do a push-up - so 1 crunch, 1 pushup, 2 crunches, 2 pushups......all the way up to 10 crunches, 10 pushups
<90 sec rest>
Then 5 fast sets of 10 jumping jacks followed by 1 push-up in between sets with no rest
<30 sec rest>
Repeat jumping jack sequence 5 times
<60 sec rest>
Then 5 fast sets of 10 jumping jacks followed by 2 push-ups in between sets with no rest
<30 sec rest>
Repeat jumping jack sequence 5 times

Great workout & the push-up sequence before the jumping jacks start were a good pre-exhaust.

printed it off and going to try it today! Thanks

 

[Roonytunes]

Sun, Nov 5th

Scale weight: 113.5lbs

8:30am:
1/3 cup oatmeal mixed with:
½ cup banana
1/3 cup 1% cottage cheese
1 tbsp pecans
Few dashes pumpkin pie spice & Stevia

Coffee-Protein Smoothie (16 oz coffee, ¼ cup unsweetened chocolate almond milk, 1 tbsp Lean Dessert protein powder, Stevia)

10:30am:
4 oz baked turkey breast with lemon pepper
1 cup garlic steamed cauliflower
1 slice Ezekiel sprouted bread with 1 laughing cow light wedge cheese

1pm:
Papaya smoothie
2 cups papaya, 2 tbsp vanilla whey, water, stevia

2pm:
Punching/Conditioning with friend (practiced jabs, hooks, upper cuts with 2 sets of tricep dips, planks & ab work)

3:30pm:
3 cups lettuce salad with 1 tbsp ginger dressing on side
18 pieces sashimi platter with 2 tbsp light soy sauce & wasabi

5:15pm:
¼ cup 1% cottage cheese with 1 Kavli thin ww flatbread
1 cup s/f jello

9pm:
3 oz roasted turkey tenderloin with 2 ½ cup oriental style veggies and peppers seasoned with Mrs Dash
1 slice Ezekiel sprouted bread with 1 laughing cow light wedge cheese

Totals: 1485 cals (137.5g carbs, 141.5g protein, 32g fat)
*I ate in the middle range of my training/non-training day diet because I needed the recovery period from my intense set of negatives at yesterday's mid-afternoon workout*

<<edited to add that I chose to have my extra "permitted when hungry" protein + fat meal>>

10:30pm:
1/4 cup 1% whipped cottage cheese + 1 tbsp almond butter

New totals:1595 cals (142g carbs, 152.5g protein, 40g fat)

 

[WoNderWoMan25]

I love the coffee/protein mix - I pretend it's a mocha late!!

How was your weekend, girlie?

 

[Roonytunes]

I love the coffee/protein mix - I pretend it's a mocha late!!

How was your weekend, girlie?

Yep, I hear ya on the mocha & it is all frothy too when I use my blender I'm actually realizing having some caffeine before my earlier evening workouts is helping me with energy so I'm going to use this concoction for my pre-workout meals as much as I can.

Weekend was good...trained hard and stuck to clean food so I was pleased.

 

[Roonytunes]

Mon, Nov 6th

Scale weight: 114.5lbs

6:15am: 50 mins disco spinning

7:30am:
¼ cup oatmeal mixed with:
1/3 cup 1% cottage cheese, ½ cup banana, 2 tbsp walnuts, pumpkin pie spice & Stevia

9:15am:
16 oz hazelnut coffee mixed with ¼ cup unsweetened soy milk & vanilla crème Stevia

10am:
1 Ezekiel mini sprouted wrap spread with: ½ cup pumpkin, 1/3 cup 1% cottage cheese, 1 mini box raisins & Stevia

12:45pm:
3 oz turkey tenderloin with 1 ½ cups oriental style vegetables seasoned with Mrs Dash

2:30pm:
4 oz baked chicken seasoned with lemon pepper
4 brussel sprouts
1 slice Ezekiel 4:9 bread with 1 laughing cow light wedge cheese

5:30pm:
3 oz sweet potato with ¼ cup 1% whipped cottage cheese & 1 tbsp almond butter

7pm: Lower Body Workout

Free standing squats:
4 x 20 with bar + 40lbs

Smith Machine Deep Squats:
3 x 15 with bar + 70lbs
1 x 20 with bar + 75lbs

45 degree Leg Press:
3 sets of (12 reps with feet together &12 reps with feet in v-shape) with sled + 230lbs

8:15pm:
PWO meal - ½ scoop ON whey mixed with water, 4 oz seasoned red potatoes

9:45pm:
¼ cup 1% cottage cheese with ½ tbsp flax oil
2 tbsp almond butter

<<edited to add - still hungry>>

11pm:
1/4 cup 1% cottage cheese & 1 cup garlic steamed cauliflower

Totals: 1735 cals (177g carbs, 144g protein, 50g fat)

 

[WoNderWoMan25]

Yep, I hear ya on the mocha & it is all frothy too when I use my blender I'm actually realizing having some caffeine before my earlier evening workouts is helping me with energy so I'm going to use this concoction for my pre-workout meals as much as I can.

Weekend was good...trained hard and stuck to clean food so I was pleased.

Mocha.... MMMMmmmmm. I use the blender too, with some ice. I've also frozen leftover coffee in ice cube trays and used a few cubes with chocolate whey & skim milk. I was thinking of pumpkin spice this morning, but decided to wait until I brought home MM Vanilla Creme.

Good job over the weekend. I ate clean too, but I ate a lot. I had a craving for Cheerios...

And your boot camp sounds awesome. That's the kind of workouts I LOVED before my surgery. I'll get back there eventually

 

[treilin]

Mon, Nov 6th

Scale weight: 114.5lbs

6:15am: 50 mins disco spinning

7:30am:
¼ cup oatmeal mixed with:
1/3 cup 1% cottage cheese, ½ cup banana, 2 tbsp walnuts, pumpkin pie spice & Stevia

9:15am:
16 oz hazelnut coffee mixed with ¼ cup unsweetened soy milk & vanilla crème Stevia

10am:
1 Ezekiel mini sprouted wrap spread with: ½ cup pumpkin, 1/3 cup 1% cottage cheese, 1 mini box raisins & Stevia

12:45pm:
3 oz turkey tenderloin with 1 ½ cups oriental style vegetables seasoned with Mrs Dash

2:30pm:
4 oz baked chicken seasoned with lemon pepper
4 brussel sprouts
1 slice Ezekiel 4:9 bread with 1 laughing cow light wedge cheese

5:30pm:
3 oz sweet potato with ¼ cup 1% whipped cottage cheese & 1 tbsp almond butter

7pm: Lower Body Workout

Free standing squats:
4 x 20 with bar + 40lbs

Smith Machine Deep Squats:
3 x 15 with bar + 70lbs
1 x 20 with bar + 75lbs

45 degree Leg Press:
3 sets of (12 reps with feet together &12 reps with feet in v-shape) with sled + 230lbs

8:15pm:
PWO meal - ½ scoop ON whey mixed with water, 4 oz seasoned red potatoes

9:45pm:
¼ cup 1% cottage cheese with ½ tbsp flax oil
2 tbsp almond butter

<<edited to add - still hungry>>

11pm:
1/4 cup 1% cottage cheese & 1 cup garlic steamed cauliflower

Totals: 1735 cals (177g carbs, 144g protein, 50g fat)

I think that's the most cals I ever seen in a day for you. Do you feel a difference at all?