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SBT's First Journal...

G' Morning Hun :wavey:

Wednesday, June 21, 2006
Happy Hump day everyone!!!!!!!!!!!!!
pooh.jpg

"I've learned...that under everyone's hard shell is someone who wants to be appreciated and loved." -unknown (just thought it was cute :) )

5:30 a.m.
5 min warm up jog
15 min stationary bike (random hills)
30 min step mill (fat burn program level 12-15)
10 min treadmill

7:30 a.m.
-1/2 cup oats
-4 egg whites

12:00 p.m.
-5 oz chicken
-1 1/2 cups broccoli

12:45 p.m.
Spending lunch break at the gym ;)
Triceps: DB overhead ext (12 x 20 lbs) 4 sets
Chest: Incline DB Press (10 x 25 lbs) 3 set (8 x 25 lbs) 1 set (think I was suppose to go with 20's here bc arms were gettin the shakes :lmao: )
Triceps: DB Kickbacks (15 x 15 lbs) 4 sets
Chest: Seated Pec Deck (12 x 40 lbs) 3 sets (10 x 50 lbs) 1 set

Triceps: Single arm cable pull downs (15 x 40 lbs) 2 sets (12 x 50 lbs) 2 sets
Chest: Incline DB fly's (12 x 20 lbs) 3 sets (someone stole them)(8 x 25 lbs) 1 set

Shoulders: DB press (12 x 20 lbs) 4 sets
Shoulders: Front to rear DB raises?? (10 x 10 lbs) 4 sets

1:50 p.m.
-1 scoop whey isolate

4:45 p.m.
-1 1/2 cups broccoli
-5 oz chicken
-6 almonds

8:00 p.m.
-2 cups spinach
-3 oz chicken
-1 HB egg
-1/2 oz almonds

10:30 p.m.
If I get hungry, but not likely....
-4 egg whites
-1 tbl flax seed oil

Totals
Total: 1409
Fat: 47 420 31%
Sat: 7 60 4%
Poly: 14 129 9%
Mono: 10 92 7%
Carbs: 63 169 12%
Fiber: 21 0 0%
Protein: 197 787 57%
 
Last edited:
*Bunny* said:
Have a great day girl .. remember to get in those cals :)
Click to expand...
Thanks sweetie!!! Glad you said that too... reminded me I need to go eat :chomp: Esp since spent lunch break at the gym :) Cals are kinda low today from being busy... BLAH
 
Thursday, June 22, 2006
failures.jpg


6:00 a.m.
Gym time....
15 min jogging treadmill (incline 3.5-5)
30 min fat burn program step mill (level 10-15 random stepping)
10 min cross country program total body cross ramp

7:45 a.m.
-40 g Oats (Yup, I measured, thanks Buns :nerd: )
-4 egg whites

11:30 a.m.
-1 cup green beans
-5 oz chicken

2:45 p.m.
-5 oz sweet tato'
-5 oz tuna filets

5:30 p.m.
Pre WO Shake:
-2 scoops isolate
-water

6:30-7:30 p.m.
WOrked out w/friend, did a full body workout (She's a trainer and does this basically to help with toning, was an off day for me but figured what the heck)
-Barbell Squats (45 lbs) 2 solid min, varying counts 2/2, 1/3, 3/1
-Stiff Leg lifts (45 lbs) 2 solid min, varying counts 2/2, 1/3, 3/1
-Chest Press (40 lbs) 2 solid min, varying counts 2/2, 1/3, 3/1
-Bicep Curls w/bar (30 lbs) 2 solid min, varying counts 2/2, 1/3, 3/1
-Lying Tricep Ext (30 lbs) 2 solid min, varying counts 2/2, 1/3, 3/1
-DB Rows (15 lbs) 2 solid min, varying counts 2/2, 1/3, 3/1
-Lunges (15 lbs DB) 2 solid min, varying counts 2/2, 1/3, 3/1
-Biceps w/DBs (squeeze on contraction) 2 solid min, varying counts 2/2, 1/3, 3/1
-Tricep Dips off bench (20 reps)
-Dead lifts (45 lbs) 2 solid min, varying counts 2/2, 1/3, 3/1

7:30-8:30 p.m.
TKB-kickboxing
*** loving this class, great workout, and different for a change :)***

9:00 p.m.
Guiltless Grill Salmon from Chili's
-6 oz salmon
-1 cup steamed veggies
-1/2 cup black beans
(Breakdown from site/menu: 480 cal / 31 carb / 14 fat/ 3 sat fat / 10 fiber)
:think: Doesn't list protein??? What's ya'lls best guess???

11:30 p.m.
If I get hungry, but doubting it although cals low :worried:
-1 scoop protein
-1/2 oz almonds

Totals (including 11:30 meal which is TBD still)
Total: 1570
Fat: 30 269 19%
Sat: 5 46 3%
Poly: 4 34 2%
Mono: 6 54 4%
Carbs: 133 420 30%
Fiber: 28 0 0%
Protein: 180 720 51%
 
Last edited:
Nice to get your approval again on that one ;) Not a biggie... check your e-mail for a funny pic though :D
 
sbt2082 said:
Nice to get your approval again on that one ;) Not a biggie... check your e-mail for a funny pic though :D
Click to expand...
You know I almost deleted that too!!!! I was like what??? Then I had to look at it again... I started laughing!! :rose:
 
treilin said:
You know I almost deleted that too!!!! I was like what??? Then I had to look at it again... I started laughing!! :rose:
Click to expand...

Good the point was to make you laugh :D Just like I did when you told me hehe... Shows how exciting nights are in TX huh lol when I'm sittin around taking pictures of that :lmao:
 
:wavey:

Hope your morning is going well! :coffee:

I wanted to ask you how many times you spin a week. My gym just added another class on Thurs evenings. So on a good week, I can go on Wed mornings, Thurs evenings and Sat mornings. I'm not sure if it's too much, but I really feel my legs get a kick-ass workout from it. I really need to strip the fat layer off 'em. Plus the class format forces me to do cardio for 50+ mins...I usually am done in 30 mins if I'm doing cardio machines etc.
 
So how's that diet coming? I'm seeing 14XX, which is better than it was.........adding your fats helping?
 
Roonytunes said:
:wavey:

Hope your morning is going well! :coffee:

I wanted to ask you how many times you spin a week. My gym just added another class on Thurs evenings. So on a good week, I can go on Wed mornings, Thurs evenings and Sat mornings. I'm not sure if it's too much, but I really feel my legs get a kick-ass workout from it. I really need to strip the fat layer off 'em. Plus the class format forces me to do cardio for 50+ mins...I usually am done in 30 mins if I'm doing cardio machines etc.
Click to expand...

Hey girl :wavey:
I was going about 4 times usually (sometimes 5) but decided to start changing things up a bit cardio wise... so now I go to spin 3 times a week and doing other stuff the other mornings...and you are right it does give your legs a GREAT workout and it helps ya get an hour of cardio in before you even realize it :) So you should be fine with going 3 times a week especially with there being a bit of a break and almost a days rest in between. Hope that helps :rose:
 
scorpiogirl said:
So how's that diet coming? I'm seeing 14XX, which is better than it was.........adding your fats helping?
Click to expand...

Well I didn't run and eat a Sandwich that night like you told me too :lmao: but I been trying to do better ;) Trust me they won't go below the 14xx either!!! I'll get the :velvett: on myself if they do hehe... oh gosh were you right, flax seed oil=blahhhhhhhhh :sick: Def gonna stick with the ground seeds LOL
 
LOL - the flax oil is def better than the capsules, but I just can't handle the taste. I think Jen even put it on her salad at one point..(I think that's who it was).....just CAN'T stomach that! :lmao:

Well, keep 'em up and I'm sure you'll see the change you're wanting to see! :kiss:
 
scorpiogirl said:
LOL - the flax oil is def better than the capsules, but I just can't handle the taste. I think Jen even put it on her salad at one point..(I think that's who it was).....just CAN'T stomach that! :lmao:

Well, keep 'em up and I'm sure you'll see the change you're wanting to see! :kiss:
Click to expand...

I've "eaten" it or whatever right off the spoon.........bleh!! :worried:
 
There's the ground flaxseed too. You'd have to take a lot of the capsules to get the equivalent of one tablespoon of oil. And yes the taste is awful. :sick:

Walnuts, almonds, fish and olive oil are much better sources of EFA's in my opinion. :)
 
jenscats5 said:
I've "eaten" it or whatever right off the spoon.........bleh!! :worried:
Click to expand...
Oh yes, tried it once off the spoon too just to get calories and fats up for the day... a big ole BLEH is right ;)

scorpiogirl said:
LOL - the flax oil is def better than the capsules, but I just can't handle the taste. I think Jen even put it on her salad at one point..(I think that's who it was).....just CAN'T stomach that! :lmao:

Well, keep 'em up and I'm sure you'll see the change you're wanting to see! :kiss:
Click to expand...

Yup I got the ground flax seed too, I like to mix it in with my oats in the morning... def beats that oil for sure :)

alex2678 said:
There's the ground flaxseed too. You'd have to take a lot of the capsules to get the equivalent of one tablespoon of oil. And yes the taste is awful. :sick:

Walnuts, almonds, fish and olive oil are much better sources of EFA's in my opinion. :)
Click to expand...

Well fish is a good one for sure, and I just had the guiltless grill salmon from chilis... YUMMMMMMMMY :p
 
sbt2082 said:
Well fish is a good one for sure, and I just had the guiltless grill salmon from chilis... YUMMMMMMMMY :p
Click to expand...

Chilli's. Good for a decent cheat meal. :)

O.K. don't get me started talking junk food now in this log. I save that for SG's and Bunny's. :)
 
alex2678 said:
Chilli's. Good for a decent cheat meal. :)

O.K. don't get me started talking junk food now in this log. I save that for SG's and Bunny's. :)
Click to expand...

It wasn't bad though, no cheat meal at all... guiltless grilled salmon, steamed veggies (mostly broccoli) and small cup of black beans :)
 
sbt2082 said:
It wasn't bad though, no cheat meal at all... guiltless grilled salmon, steamed veggies (mostly broccoli) and small cup of black beans :)
Click to expand...

Just joking. That's what I usually get when I go there too..........No I don't. I get either the ribs or a blue cheese burger with fries. And a desert too. :)
 
alex2678 said:
Just joking. That's what I usually get when I go there too..........No I don't. I get either the ribs or a blue cheese burger with fries. And a desert too. :)
Click to expand...

Hmmm, the molten chocolate cake, or the chocolate chip paradise :p
 
sbt2082 said:
Hmmm, the molten chocolate cake, or the chocolate chip paradise :p
Click to expand...

Lets see. I went with the Chocolate chip paradise last time. :) Ruby Tuesdays has an awesome oreo cake desert. :p The cheesecake is good too. :)
 
FRIDAY, June 23, 2006
Another night of NO sleep... BLAH... and hunger pains already, oh what a joy cardio will be this morning I can see :rolleyes: K, done complaining for the day now ;)
piggyback.jpg

"Too often we underestimate the power of a touch, a smile, a kind word, a listening ear, an honest compliment, or the smallest act of caring, all of which have the potential to turn a life around." - Leo Buscaglia

5:30 a.m.
-Much needed 2 CB and I'm off....

6:00-7:05 a.m.
Spin Class

8:00 a.m.
FInally food wooo hoooo :dance2:
-1/2 cup oats
-4 egg whites
-1/2 scoop protein
-1 tsp apple pie spice

9:10 a.m.
Back: Bent over rows w/EZ bar (10 x 55 lbs) 4 sets
Biceps: Incline DB curls (10 x 15 lbs) 4 sets

Back: Low Cable T-bar rows (12 x 70 lbs) 4 sets
Biceps: Hammer curls (10 x 15 lbs) 4 sets

Back: Close Grip Pull down (12 x 80 lbs) 4 sets
Biceps: DB Concentration Curl (10 x 20 lbs) 4 sets

Shoulders: Seated rear delts (10 x 50 lbs) 4 sets
Shoulders: DB Shrugs (10 x 55 lbs) 4 sets

10:15 a.m.
PWO Shake:
-8 oz gatorade
-1 scoop whey isolate

1:00 p.m.
-5 oz baked turkey breast
-1 1/2 cups veggies (broccoli, green beans, yellow pepper, celery, red pepper, carrots)

5:15 p.m.
-1/2 MRP packet
-1/4 cup oats

8:15 p.m.
-5 oz baked turkey breast
-1 1/2 cup veggies (broccoli, green beans, red/yellow pepper, celery, carrots, snap peas)

11:00 p.m.
-3 egg whites
-1 whole egg
-1 tbl flax oil

TOTALS
Total: 1451
Fat: 39 350 25%
Sat: 7 59 4%
Poly: 15 135 10%
Mono: 9 77 5%
Carbs: 101 292 21%
Fiber: 28 0 0%
Protein: 190 761 54%
 
Last edited:
sgtslaughter said:
lol... I will type *Treil Blinders* next time :verygood:











.... maybe :evil:
Click to expand...
Sarge, don't feel bad... that was coming from the little girl that sends me pictures of Baskin Robbins Sundaes when she is bored at work :lmao: :evil:

Jens- Thanks for the cute pic hun! :D
 
Poor SBT when I find who has stolen the sandman from us I'm going to give them a black eye! lol yes I'm feeling alittle aggressive today.

And what the hell Buns do you go around taking pictures of all your cheat foods. lol
 
Miss24k said:
Poor SBT when I find who has stolen the sandman from us I'm going to give them a black eye! lol yes I'm feeling alittle aggressive today.

And what the hell Buns do you go around taking pictures of all your cheat foods. lol
Click to expand...
Yeah no kidding :lmao: She tells you not to corrupt me, then goes posting those in my log :p

Hey I'm with you hun, let's go find that sucker and whoop his @$$ :smash:
 
Saturday, June 24, 2006
"The future belongs to those who believe in the beauty of their dreams." -Eleanor Roosevelt

6:00 a.m.
-15 min treadmill
-30 min stairstepper
-15 elliptical

8:45 a.m.
-2 scoops whey
-1/2 cup oats

1:45 p.m.
-2 cups baby spinach
-1/2 cup broccoli florettes
-5 oz chicken
-11 almonds

7:00 p.m.
-2 cups baby spinach
-1/2 cup broccoli florettes
-5 oz chicken
-12 almonds

8:10 p.m.
Gym time!!! :rolly:
Triceps: Cable Pushdowns w/V bar (12 x 40 lbs) 2 sets (10 x 50 lbs) 2 sets
Chest: Incline DB Press (palms facing) (12 x 20 lbs) 1 set (10 x 25 lbs) 3 sets

Triceps: Overhead ROpe ext (15 x 30 lb) 1 set (12 x 40 lb) 2 set (10 x 50 lb)
Chest: Pushups (15 reps) 4 sets

Triceps: Dips w/assist (12 x 60 lbs) 2 sets (10 x 50 lbs) 2 sets
CHest: Incline Cable Cross (10 x 30 lbs) 4 sets

Shoulders: Side Lateral raises (30 lbs) 4 sets
Shoulders: Upright Rows (12 x 45 lb EZ bar) 4 sets

9:05 p.m.
PWO Shake
-6 oz gatorade
-1 scoop whey isolate

10:45 p.m.
-1 whole egg
-5 egg whites
-1/2 cup diced onions and yellow pepper
 
Last edited:
scorpiogirl said:
You guys are being BAD over here!!!!!! lol
Click to expand...
Yup everyone sure was the other night :lmao: Poor Treil couldn't even come check out the log on Friday because the pics :FRlol:
 
sbt2082 said:
Yup everyone sure was the other night :lmao: Poor Treil couldn't even come check out the log on Friday because the pics :FRlol:
Click to expand...

Should I continue the trend & take pics of everything tomorrow?? :evil:
 
Sunday, June 25, 2006

9:00 a.m.
Took the pups for a LONG walk, maybe three miles?

10:30 a.m.
-1 whole egg
-4 egg whites

2:00 p.m.
-4 oz chicken
-1 1/2 cup mixed veggies (broc, cauli, water chestnuts, bell pepper, green beans)
-1 oz almonds

5:30 p.m.
CHicken taco salad YUMMMMMMY :p :chomp:
-5 oz chicken cooked in slow cooker
-1/8 kidney beans
-2 cups baby spinach leaves
-2 tbl hot sauce

9:00 p.m.
-5 oz chicken (cooked with diced onions and yellow peppers)
-1 cup broccoli

11:00 p.m.
-4 egg whites
-1 scoop protein
 
Last edited:
Monday, June 26, 2006
friends2.jpg

"Friendship is the hardest thing in the world to explain. It's not something you learn in school. But if you haven't learned the meaning of friendship, you really haven't learned anything."

5:35 a.m.
Snooze seemed more appealing this morning, but I dragged my butt to the gym

6:00 a.m.
-15 min on treadmill
-35 min stair stepper (fat burner program)
-20 min on elliptical (random hills)

8:15 a.m.
-4 egg whites
-1/2 cup oats

12:00 p.m.
-2 cups baby spinach
-1/2 cup broccoli
-5 oz baked turkey breast

3:00 p.m.
-5 oz baked turkey breast
-4 oz sweet tato

6:00 p.m.
Pre-WO Shake
-6 oz water
-2 scoops whey isolate

6:30 p.m.
****Boss seriously pissed me off, today was a BAD day, so I'm assuming this will be a very good workout... lots of anger to take out on weights ;) ***
Back: One arm DB rows (15 x 25 lbs) 1 set too easy (12 x 30 lbs) 1 set (10 x 35 lbs) 2 sets
Biceps: DB Curls (12 x 20 lbs) 4 sets

Back: DB Pullovers (12 x 50 lbs) 4 sets
Biceps: COncentration Curls (10 x 20 lbs) squeeze on hold 4 sets

Back: Super wide Grip pull down (12 x 80 lbs) 4 sets
Biceps: Reverse Curl (10 x 40 lbs) 2 sets (9 x 50 lbs) 2 sets

Shoulders: Bent over rear delts (12 x 12 lbs) 4 sets
Glutes: Glute isolator (10 x 70 lbs) 4 sets

7:30 p.m.
PWO SHake
-8 oz gatorade
-1 scoop whey isolate

9:00 p.m.
-5 oz baked turkey breast
-5 oz sweet tato

11:00 p.m. (starving :chomp: but too late for much)
-4 egg whites
-1 whole egg

TOTALS
Total: 1548
Fat: 27 239 16%
Sat: 5 45 3%
Poly: 9 81 6%
Mono: 6 51 4%
Carbs: 126 434 30%
Fiber: 18 0 0%
Protein: 196 785 54%
 
Last edited:
sbt2082 said:
Monday, June 26, 2006
6:00 a.m.
-15 min on treadmill
-35 min stair stepper (fat burner program)
-20 min on elliptical (random hills)
Click to expand...
Phew, that is some serious cardio. I'm starting to sweat just reading about it ;) Have a great Monday, girl!
 
Roonytunes said:
Phew, that is some serious cardio. I'm starting to sweat just reading about it ;) Have a great Monday, girl!
Click to expand...

Thanks girl :D It wasn't too bad though and went by quick at least... hope you have a great one too :wavey:
 
Lookin' good girl ;)
That cardio is killer! I had to drag my ass to get it done today too...and I only did half of what you did.
 
badgergrl said:
Lookin' good girl ;)
That cardio is killer! I had to drag my ass to get it done today too...and I only did half of what you did.
Click to expand...

Awww thanks hun!!! Gettin up early was a drag at first, but it grows on ya :) And you are kicking some @$$ too there GF!!!
 
Last edited:
mermaid said:
MACRO POLICE ALERT!!!

Saturday and Sunday? What were they?


*ahem*



(works both ways, LOL)



:heart:
Click to expand...

Ahhhhhhhh.... gee whiz, you and that little eagle eye of yours... thats ok nothing but :heart: for you anyways of course :D Thanks again for helping cheer me up today sweetie!!! :bigkiss:
 
Tuesday, June 27, 2006
goalsiceclimber.jpg

"The discipline you learn and character you build from setting and achieving a goal can be more valuable than the achievement of the goal itself."

6:00 a.m.
-15 min treadmill (incline 5 speed 4.5)
-30 min step mill (fat burner program random levels 10-20)
-5 min elliptical

7:45 a.m.
-1/2 cup oats
-4 egg whites

8:30 a.m.
Quads: Sled Press (12 x 180 lbs) 4 sets
Hams: Lying single leg curls (12 x 50 lbs) 4 sets

Quads: Hack squats w/ legs wide (12 x 90 lbs) 4 sets
Hams: Lunges w/15 lb DB (20 each leg) 4 sets

Calves: Seated Raises (15 x 90 lbs) 4 sets
Calves: Donkey Press (25 x 200 lbs) 1 set (25 x 240 lbs) 3 sets

9:15-9:45 a.m.
Spin Class

10:00 a.m.
PWO Shake
-8 oz gatorade
-1 scoop whey isolate

1:30 p.m.
-2 cups baby spinach
-5 oz baked turkey breast
-small apple

4:30 p.m.
-5 oz chicken
-1 cup spinach
-low carb/low fat wrap

7:50 p.m.
-2 cups spinach leaves
-1 cup broccoli
-7 oz albacore

11:00 p.m.
-5 egg whites
-9 almonds

TOTALS
Total: 1356
Fat: 37 330 25%
Sat: 5 42 3%
Poly: 15 132 10%
Mono: 10 86 7%
Carbs: 81 233 18%
Fiber: 22 0 0%
Protein: 184 737 57%
 
Last edited:
sbt2082 said:
Tuesday, June 27, 2006
goalsiceclimber.jpg

"The discipline you learn and character you build from setting and achieving a goal can be more valuable than the achievement of the goal itself."

6:00 a.m.
-15 min treadmill (incline 5 speed 4.5)
-30 min step mill (fat burner program random levels 10-20)
-5 min elliptical

7:45 a.m.
-1/2 cup oats
-4 egg whites
8:30 a.m.
Quads: Sled Press (12 x 180 lbs) 4 sets
Hams: Lying single leg curls (12 x 50 lbs) 4 sets

Quads: Hack squats w/ legs wide (12 x 90 lbs) 4 sets
Hams: Lunges w/15 lb DB (20 each leg) 4 sets

Calves: Seated Raises (15 x 90 lbs) 4 sets
Calves: Donkey Press (25 x 200 lbs) 1 set (25 x 240 lbs) 3 sets

9:15-9:45 a.m.
Spin Class

10:00 a.m.
PWO Shake
-8 oz gatorade
-1 scoop whey isolate
Click to expand...

Actually....I had an extra egg white...so I'm not technically a copycat. :lmao:
 
jenscats5 said:
Actually you did am CV, then Legs, then a Spin class.....so that's 3!
Click to expand...

No no no... I did a 30 min spin class lol... and thats just what I call some PWO cardio :FRlol:
 
sbt2082 said:
No no no... I did a 30 min spin class lol... and thats just what I call some PWO cardio :FRlol:
Click to expand...

You did enough exercise to burn off the cookies I ate....

:wavey: HT!!
 
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