SBT's First Journal...

[sbt2082]

good guess then

I swear I'm going to ask someone to knock me in my head to make me pass out soon.

OH NO!!! That means the sandman did NOT listen to me at all I'm gonna him for sure... because he definately wasn't at my house either

 

[florencia]

me...Zzzzzz..you? Hope you're good!
Oh and what happened to the puppy? Rex? Or what was the final name?

 

[treilin]

I'll be in and out if you wanna chat...

 

[sbt2082]

me...Zzzzzz..you? Hope you're good!
Oh and what happened to the puppy? Rex? Or what was the final name?

Hey Flor
I am pretty good... also ZzzZZZzz The puppy is also great, he's a cute little guy... and yup the name is Rex

 

[*Bunny*]

 

[sbt2082]

Cute pic sweetie Thanks!!!

 

[jenscats5]

Kitty loves the Duckie!!

 

[sbt2082]

Kitty loves the Duckie!!

AWwwwwwwww... that pic is SO CUTE!!! thanks hun

 

[treilin]

Kitty loves the Duckie!!

That is a really cute picture

 

[jenscats5]

Morning Duckster!!

 

[sbt2082]

A green duck? Hmmm... kinda cute tho (actually I was just noticing what a cute lil @$$ I have in the pic above )

 

[Aries13]

lol you are funny


**HAPPY SUNDAYYYY*** I hope you have a good one... you know, one thats stress-free, relaxing, calming.... you deserve it!

 

[sbt2082]

lol you are funny


**HAPPY SUNDAYYYY*** I hope you have a good one... you know, one thats stress-free, relaxing, calming.... you deserve it!

Aww thanks sweetie Thats just what I have planned too... well now that I am home from the gym anyways

p.s. funny huh? You mean you didn't know that me and Jens had a stand up comedy show on the side

 

[sbt2082]

Suppose its about time to post for the day.......

Sunday, July 2, 2006
"Never look down on anybody unless you're helping him up." ~Jesse Jackson

7:30 a.m.
Jogged 15 minutes to the gym
Chest: Incline DB Press (palms facing) (12 x 20 lbs) x1 (10 x 25 lb) x2 (8 x 30 lb) x1
Triceps: V-bar Push downs (12 x 40 lbs) x2 (10 x 50 lbs) x2

Chest: Pushups 15 reps x 4
Triceps: Skull crushers w/EZ bar (12 x 35 lbs) x 4

Chest: Cable Crossovers (12 x 30 lbs) x 2 (8 x 40 lbs) x2
Triceps: Dips w/assist (10 x 40 lbs) x3 (7 x 30 lbs) x1 and... 1 unassisted

Shoulders: Front lat raises (12 x 30 lbs) x 4
Shoulders: Upright Rows (12 x 50 lbs) x 2 (10 x 60 lbs) x 2
15 min jog back to the casa

8:40 a.m.
PWO Shake
-Bottled Isopure (wasn't too crazy about this)

10:00 a.m.
OMellette time!
-2 oz chicken
-5 egg whites
-1/2 cup diced peppers and onions
-sprinkle of cheese

2:15 p.m.
-5 oz chicken (grilled in some new Mrs Dash marinade I found )
-1/2 grilled corn on the cob
-1/2 cup fresh snap green beans
-1 cup baby spinach leaves

5:45 p.m.
Quick Stir Fry
-5 oz breast chicken grilled earlier
-1/2 cup green beans
-1/2 cup baby spinach
-1/2 cup veg combo (broc, pea pods, bell peppers, water chestnuts)
***Couldn't eat it all... so shared with the pups ***

9:30 p.m.
-2 cups baby spinach
-1/2 cup diced peppers and onions
-5 oz chicken

11:45 p.m.
-24 almonds

 

[jenscats5]

^^ Omelette sounds delish!! Love chicken omelettes.....

 

[sbt2082]

^^ Omelette sounds delish!! Love chicken omelettes.....

It was They are one of my favorites as well... and besides I had to have something, since my muffins STILL haven't arrived yet

 

[florencia]

Hi Duckie!
Posted some pics...and exited about YES starting tommorow...finally mexpost made it...oh and..Forget me not!

 

[treilin]

Suppose its about time to post for the day.......

Sunday, July 2, 2006
"Never look down on anybody unless you're helping him up." ~Jesse Jackson

7:30 a.m.
Jogged 15 minutes to the gym
Chest: Incline DB Press (palms facing) (12 x 20 lbs) x1 (10 x 25 lb) x2 (8 x 30 lb) x1
Triceps: V-bar Push downs (12 x 40 lbs) x2 (10 x 50 lbs) x2

Chest: Pushups 15 reps x 4
Triceps: Skull crushers w/EZ bar (12 x 35 lbs) x 4

Chest: Cable Crossovers (12 x 30 lbs) x 2 (8 x 40 lbs) x2
Triceps: Dips w/assist (10 x 40 lbs) x3 (7 x 30 lbs) x1 and... 1 unassisted

Shoulders: Front lat raises (12 x 30 lbs) x 4
Shoulders: Upright Rows (12 x 50 lbs) x 2 (10 x 60 lbs) x 2
15 min jog back to the casa

8:40 a.m.
PWO Shake
-Bottled Isopure (wasn't too crazy about this)

10:00 a.m.
OMellette time!
-2 oz chicken
-5 egg whites
-1/2 cup diced peppers and onions
-sprinkle of cheese

2:15 p.m.
-5 oz chicken (grilled in some new Mrs Dash marinade I found )
-1/2 grilled corn on the cob
-1/2 cup fresh snap green beans
-1 cup baby spinach leaves

5:45 p.m.
Quick Stir Fry
-5 oz breast chicken grilled earlier
-1/2 cup green beans
-1/2 cup baby spinach
-1/2 cup veg combo (broc, pea pods, bell peppers, water chestnuts)
***Couldn't eat it all... so shared with the pups ***

Share food with me!!
in 2 weeks that is

 

[alex2678]

Hey Ducky. Looks like you had a good workout.

 

[florencia]

Yo mama....
Tell me about the dips...not green onion dip -craving duckie- LOL...
I used to do bench to bench dips with a 20ld. BB on lap...
I want to be able to do dips...do you add a DB on belt? Or how? Instuct this pretty little girl...LOL

 

[iceprincess]

Hey duckie!!!

 

[sbt2082]

Share food with me!!
in 2 weeks that is

I'll share anything with you sweetie! You name it, you got it

Hey Ducky. Looks like you had a good workout.

Yup sure did unassisted dips for the first time ever

Hey duckie!!!

G'morning sunshine

 

[nelmsjer]

Congrats on your dips, trouble maker!

 

[sbt2082]

Congrats on your dips, trouble maker!

Why THANK you ... Hmmm trouble maker huh? Me..... NO way? I think you posted that in the wrong log... I'm

 

[treilin]

Morning girlie
Hope you slept well and didn't get to bored last night!!!

 

[Gymgurl]

Morning Duck!

 

[sbt2082]

Morning girlie
Hope you slept well and didn't get to bored last night!!!

Hey hun SUre did sleep good... well 5 hours, which is good for me lol

Morning Duck!

Right back at ya

 

[florencia]

Hey hun SUre did sleep good... well 5 hours, which is good for me lol


Right back at ya

Buen Dia Señorita Pato! Canija! LOL
No te hagas pato! (That means don't play dead...and Canija...kinda like YOU doGGGG! As always it depends on the tone...LOL)
I am still waiting! Hurry up!

 

[sbt2082]

Buen Dia Señorita Pato! Canija! LOL
No te hagas pato! (That means don't play dead...and Canija...kinda like YOU doGGGG! As always it depends on the tone...LOL)
I am still waiting! Hurry up!

Oh shhhhhhhhhhhhhhhh up would ya
Patience dear, patience.... they are on there way now

 

[florencia]

Oh shhhhhhhhhhhhhhhh up would ya
Patience dear, patience.... they are on there way now

Patience only fotr BF% to lower not for you....LOL rolling on the floor!!!!!!!!!!!!!!
Mamacita! baby! Looking good!

 

[badgergrl]

 

[sbt2082]

Right back at ya girlie Hope you're having a good day... getting excited yet

 

[alex2678]

Hey SBT. Hope you have good day and workout later on.

 

[sbt2082]

Monday, July 3, 2006

6:00 a.m.
Treadmill: 15 min jogging (almost 2 miles)
Stair stepper: 35 min hills program (levels 10-15, random stepping)
Elliptical: 10 min cross country program (resistance 6-10)

8:00 a.m.
-1/2 cup oats
-4 egg whites
-1 tsp apple pie spice

9:30 a.m.
Back: One arm rows (10 x 35 lbs) x 4
Biceps: DB Curls (10 x 20 lbs) x 3 (6 x 25 lbs) x 1

Back: DB Pullovers (12 x 40 lbs) x 1 (10 x 50 lbs) x 3
Biceps: Conc Curls (10 x 20 lbs) x 4

Back: WIde Grip pulldown (10 x 70 lbs) x 1 (8x 80 lbs) x 3
Biceps: Reverse Curl (8 x 50 lbs) x 4

Shoulders: Bent over DB fly's (10 x 12 lbs) x 4
Calves: Seated calf press (25 x 45 lbs) x 4

10:30 a.m.
PWO SHake
-8 oz gatorade
-1 scoop whey isolate

12:45 p.m.
-4 oz chicken
-2 cups baby spinach
-5 oz sweet tato (diced up and baked like crutons )

5:15 p.m.
-4 oz chicken
-1/2 cup broccoli
-1/2 cup kidney beans

8:40 p.m.
-4 oz chicken
-1 cup broccoli

12:20 a.m.
-21 almonds
-6 egg whites

 

[jenscats5]

^^ ooooh! what a pretty pic!!

 

[sbt2082]

Hey SBT. Hope you have good day and workout later on.

Hey alex ALready got the workouts in this morning ... woo hoooo Just updated!!! Hope ya have a great day

^^ ooooh! what a pretty pic!!

Glad you like it

 

[Aries13]

Hey Sweetness!!!!! Just saying hello!!!!!

 

[que_66]

Hiya Duckie!!

 

[sbt2082]

Hiya Duckie!!

HOwdy Q Hope you're enjoying your day!!!

Hey Sweetness!!!!! Just saying hello!!!!!

Thanks hun, and hey right back to you

 

[florencia]

Monday, July 3, 2006

6:00 a.m.
Treadmill: 15 min jogging (almost 2 miles)
Stair stepper: 35 min hills program (levels 10-15, random stepping)
Elliptical: 10 min cross country program (resistance 6-10)

8:00 a.m.
-1/2 cup oats
-4 egg whites
-1 tsp apple pie spice

9:30 a.m.
Back: One arm rows (10 x 35 lbs) x 4
Biceps: DB Curls (10 x 20 lbs) x 3 (6 x 25 lbs) x 1

Back: DB Pullovers (12 x 40 lbs) x 1 (10 x 50 lbs) x 3
Biceps: Conc Curls (10 x 20 lbs) x 4

Back: WIde Grip pulldown (10 x 70 lbs) x 1 (8x 80 lbs) x 3
Biceps: Reverse Curl (8 x 50 lbs) x 4

Shoulders: Bent over DB fly's (10 x 12 lbs) x 4
Calves: Seated calf press (25 x 45 lbs) x 4

10:30 a.m.
PWO SHake
-8 oz gatorade
-1 scoop whey isolate

12:45 p.m.
-4 oz chicken
-2 cups baby spinach
-5 oz sweet tato (diced up and baked like crutons )

Yum Yum!

 

[sbt2082]

Yum Yum!

Yup they are my favorite

 

[iceprincess]

Just a few days....

 

[nelmsjer]

Yeah. Until I have to put up with you two together...

 

[sbt2082]

I CANNNNNNOT WAIT!!!!!!!!!!!!!!!!!!

 

[treilin]

I almost got on here at 4 (3 your time to see if you were, but forced myself to stay put!!
Hope you have a great day!!!!
Off to a.m. cardio and weights, and the drive!!

 

[jenscats5]

Morning SBT!! Hope you got some sleep last nite - Mr. Sandman left me high & dry.....

 

[sbt2082]

I almost got on here at 4 (3 your time to see if you were, but forced myself to stay put!!
Hope you have a great day!!!!
Off to a.m. cardio and weights, and the drive!!

Actually I was tossing and turning about that time (it was too HOT to sleep ) but I also forced myself to stay in bed Hope you also have a great 4th sweet

Morning SBT!! Hope you got some sleep last nite - Mr. Sandman left me high & dry.....

MOrning hunny!!! I got a few hours, all off and on But no surprise there... we seriously need to hunt down Mr. Sandman and beat him senseless
Do ya think yours could've been to the diet or not workin out???

 

[jenscats5]

MOrning hunny!!! I got a few hours, all off and on But no surprise there... we seriously need to hunt down Mr. Sandman and beat him senseless
Do ya think yours could've been to the diet or not workin out???

It's quite possible......I had baaaad heartburn.....

 

[sbt2082]

Tuesday, July 4, 2006

“The greatest barrier to success is the fear of failure.”
HAPPY 4th of JULY EVERYONE!!!

8:00 a.m.
Gym time!
-10 min jogging treadmill (little over a mile)
-35 minutes step mill (hills varying level 8-15)
-10 min treadmill jog/walk

9:45 a.m.
-4 oz chicken (outta eggs )
-40 g Oats w/cinnamon and vanilla

1:00 p.m.
-4 oz chicken (grilled w/new mrs dash marinade )
-1 cup broccoli

4:30 p.m.
-5 oz chicken
-3/4 cup green beans
-1/4 cup kidney beans

7:45 p.m.
Pre-WO Shake
-6 oz gatorade
-1 scoop protein
-1 tsp glutamine

8:10 p.m.
Quads: Squats (10 x 85 lbs) x2 (10 x 95 lbs) x1 (9 x 110 lbs) x1
Hams: Lying Leg Curls (12 x 40 lbs) x 2 (10 x 50 lbs) x1 (9 x 60 lbs) x1

Quads: Sled Press (12 x 180 lbs) x4
Hams: Lunges (20 x 20 lb DB's) x4

Quads: LEg ext (single then both) (12 x 30 lbs) x3 (10 x 40 lbs) x1
Hams: Stiff leg dead lift (12 x 65 lbs) x1 (10 x 85 lbs) x2 (10 x 95 lbs) x1

Glute/hams: Glute isolator (10 x 50 lbs each leg) x4
Calves: DOnkey press (25 x 180 lbs) x 4

9:30 p.m.
-2 cups spring mix salad
-1 cup mixed veggies (broc, green beans, carrots, bell peppers, kidney beans)
-6 oz chicken
-2 HB eggs whites

12:00 a.m.
-19 almonds
-4 egg whites

 

[Roonytunes]

Happy 4th!! I went supplement-free for the last two days and got some really good sleep last night. Either that, or the sandman just came to my house instead

Have a great day!

 

[badgergrl]

You have a good 4th too ducky!

 

[The Shadow]

Monday, July 3, 2006

6:00 a.m.
Treadmill: 15 min jogging (almost 2 miles)
Stair stepper: 35 min hills program (levels 10-15, random stepping)
Elliptical: 10 min cross country program (resistance 6-10)

8:00 a.m.
-1/2 cup oats
-4 egg whites
-1 tsp apple pie spice

9:30 a.m.
Back: One arm rows (10 x 35 lbs) x 4
Biceps: DB Curls (10 x 20 lbs) x 3 (6 x 25 lbs) x 1

Back: DB Pullovers (12 x 40 lbs) x 1 (10 x 50 lbs) x 3
Biceps: Conc Curls (10 x 20 lbs) x 4

Back: WIde Grip pulldown (10 x 70 lbs) x 1 (8x 80 lbs) x 3
Biceps: Reverse Curl (8 x 50 lbs) x 4

Shoulders: Bent over DB fly's (10 x 12 lbs) x 4
Calves: Seated calf press (25 x 45 lbs) x 4

10:30 a.m.
PWO SHake
-8 oz gatorade
-1 scoop whey isolate

12:45 p.m.
-4 oz chicken
-2 cups baby spinach
-5 oz sweet tato (diced up and baked like crutons )

5:15 p.m.
-4 oz chicken
-1/2 cup broccoli
-1/2 cup kidney beans

8:40 p.m.
-4 oz chicken
-1 cup broccoli

12:20 a.m.
-21 almonds
-6 egg whites

As per your requst:

1 - 60 minutes of cardio is too much imo....you can workout hard OR long...but not BOTH - switch to a TOTAL of 25 minutes HIIT cardio

2 - Dont inter mingle back and bicep exercises...do ALL the back sets, THEN SHOULDERS, then biceps/calves together if you prefer. There are numerous reasons for this...Im not a big fan of splitting up blood flow(pump) between different bodyparts.


HAVE A HIGH CARB CHEAT MEAL TWICE this next week....both IMMEDIATELY after weights.


What is your morning temp?

 

[sbt2082]

Happy 4th!! I went supplement-free for the last two days and got some really good sleep last night. Either that, or the sandman just came to my house instead

Have a great day!

Well well well... I guess you are to blame then aren't ya Actually the last few nights I've atleast gotten 3-5 and thats good for me Hope you are enjoying your 4th girlie!

You have a good 4th too ducky!

Thanks sweetie

 

[jenscats5]

Your gym was open today?? Mine must be the only one closed today.....

 

[sbt2082]

Your gym was open today?? Mine must be the only one closed today.....

Shooooooooo was, it is everyday I think... I go ot 24 hour Fitness Be going back in a little bit too...leg day grrrrrrr

 

[mermaid]

Morning!!

And you KILL that leg workout too, missy........

Another day from hell for me, grrrrrrrrrrrrrr

 

[sbt2082]

Morning!!

And you KILL that leg workout too, missy........

Another day from hell for me, grrrrrrrrrrrrrr

ALrighty darlin... off to do just that right now
SOrry about your day from h3ll

 

[treilin]

Wow the last post in here was at 7:36 last night?!?!
Anywho... Thought about you at 4 this morning when I was running to the bathroom!! Love water!
Talk with some later

 

[jenscats5]

Morning SBT!!

 

[iceprincess]

Morning Missy!!

I am on my way, be afraid

 

[sbt2082]

Wednesday, July 5, 2006

"Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success."
~Stephen A. Brennan

7:00 a.m.
30 min walk with the pups

8:00 a.m.
Pre-WO SHake
-2 scoops whey isolate
-1/4 cup blueberries

8:20 a.m.
Chest: Incline DB Press (12 x 20 lbs) was way toooo easy (10 x 25 lbs) 2 sets (9 x 30 lbs) 1 set PR
Tris: Skull Crushers w/DB (10 x 17.5 lbs) 4 sets

Chest: DIps w/ assist (12 x 50 lbs) 3 sets (10 x 40 lbs) x 1
Tris: DB Kickbacks (10 x 17.5 lbs) 4 sets

Chest: Incline Flies (12 x 20 lbs) x 2 felt easy (10 x 25 lbs) x 2 PR
Tris: Cable Pull down single arm (12 x 30 lbs) x 1 (10 x 40 lbs) x 3

Shoulders: DB Press (10 x 20 lbs) x 4
SHoulders: Front lat raises w/DB (12 x 12 lbs) x 4

9:15-10:15 a.m.
Spin class

10:20 a.m.
PWO Shake
-8 oz gatorade
-1 scoop isolate
-1 tsp glutamine

12:40 p.m.
-2 cups romaine
-4 oz chicken
-4 oz sweet tato

5:00 p.m.
-4 oz chicken
-1 cup broccoli

8:15 p.m.
-2 cups baby spinach
-6 oz "orange" baked chicken

11:00 p.m.
-5 egg whites
-1/2 tbl flax oil

TOTALS
Total: 1368
Fat: 52 470 35%
Sat: 5 48 4%
Poly: 24 220 16%
Mono: 10 89 7%
Carbs: 61 185 14%
Fiber: 14 0 0%
Protein: 171 684 51%

 

[scorpiogirl]

Hey, Girl! Workouts are lookin' great! .....and I agree with Nelms on the cardio 1st, and 2nd on the pump issue when working muscle groups. Nice dippage too!

 

[sbt2082]

Hey, Girl! Workouts are lookin' great! .....and I agree with Nelms on the cardio 1st, and 2nd on the pump issue when working muscle groups. Nice dippage too!

Awww, you went back and read through my log... and THANK you sweetie for the props you are the first to notice When did Nelms say that I think I missed it

 

[scorpiogirl]

Awww, you went back and read through my log... and THANK you sweetie for the props you are the first to notice When did Nelms say that I think I missed it

go back a page or two - it's between all the "fluff" - lol

....and I stand corrected - it was Shadow who said it - not Nelms..........sorry, Shadow.

 

[The Shadow]

LOL


No problem

 

[*Bunny*]

As per your requst:

1 - 60 minutes of cardio is too much imo....you can workout hard OR long...but not BOTH - switch to a TOTAL of 25 minutes HIIT cardio

2 - Dont inter mingle back and bicep exercises...do ALL the back sets, THEN SHOULDERS, then biceps/calves together if you prefer. There are numerous reasons for this...Im not a big fan of splitting up blood flow(pump) between different bodyparts.


HAVE A HIGH CARB CHEAT MEAL TWICE this next week....both IMMEDIATELY after weights.


What is your morning temp?

i was very curious about HIIT as well ... ever try it SBT?

Thanks for the card btw

 

[sbt2082]

i was very curious about HIIT as well ... ever try it SBT?

Thanks for the card btw

Yes Ma'am I sure do... I believe one day (last wednesday) I did intervals on the treadmill, and when I do the step mill I also do intervals, and then spin class I would consider HIIT as well because its always changing

And you are welcome

***This is HIIT correct? ***
6:00 a.m.
Treadmill:
-5 min warm up (incline 3, speed 3)
-30 min intervals (incline 1, speed 4/7/10 all 30 sec)
-5 min jog (incline 10, speed 3.5)
Total Body Cross Ramp

But I'm all ears for suggestions as well

 

[sbt2082]

Wow the last post in here was at 7:36 last night?!?!
Anywho... Thought about you at 4 this morning when I was running to the bathroom!! Love water!
Talk with some later

So what are ya tryin to say girlie
And but of course ya gotta love water its great...

Morning SBT!!

Hey there Jens hope you had a GREAT day!!!

Morning Missy!!

I am on my way, be afraid

Hey you I know two more days... I CANT WAIT!!! SO sowwwwy I missed your guys call today... I was at the gym

 

[treilin]

So what are ya tryin to say girlie
And but of course ya gotta love water its great...

That you remind me of peeing,

 

[iceprincess]

Check your PM...

 

[sbt2082]

Check your PM...

DONE

 

[jenscats5]

That you remind me of peeing,

Oh snap!

 

[sbt2082]

Thursday, July 6, 2006

5:30 a.m.
Up and att 'em! ... really wanted to hit snooze as sleep sucked last night but nope... dragged @$$ outta bed With the help of two CB!

6:00 a.m.
10 min jog on treadmill (warm-up)
25 min Drop sets on step mill ***thanks for sugg BUns definate Jell-o legs this a.m.**
-30 sec level 18/ 30 sec level 12/ 30 sec level 8 (random stepping)
-30 sec level 20/ 30 sec level 14/ 30 sec level 8 (again random steps)

8:00 a.m.
-1/3 cup oats
-4 egg whites
-1 tsp apple pie spice

11:45 a.m.
-5 oz "orange" baked chicken
-1 1/2 cups mixed veggies (green beans, broc, peppers, water chestnuts, baby corns)

3:15 p.m.
-5 oz "orange" baked chicken
-1 1/2 cups fiesta veggies (broc, green beans, kidney beans, peppers)

6:00 p.m.
Pre-WO shake
-8 oz gatorade
-1 scoop isolate
-1 tsp glutamine

6:20-7:30 p.m.
Total body WO
-Hit each body part twice... light weight reps repeatedly for 2 min...details in minute

7:30-8:30 p.m.
TKB Class- Kickboxing

9:00 p.m.
-4 oz chicken
-1 1/2 cups deluxe stir fry blend

11:00 p.m.
-26 almonds (yes i counted )

TOTALS
Total: 1403
Fat: 39 352 25%
Sat: 4 38 3%
Poly: 5 46 3%
Mono: 12 104 8%
Carbs: 120 347 25%
Fiber: 33 0 0%
Protein: 170 681 49%

(This includes about a TBL of ANPB at 1:45 a.m.)

 

[alex2678]

Hey SBT.

 

[sbt2082]

Hey SBT.

Hi there alex Hope ya have a good day!

 

[treilin]

Thursday, July 6, 2006

DANGggg I can't wait to move a mountain wow next week I should be able to do that

 

[sbt2082]

DANGggg I can't wait to move a mountain wow next week I should be able to do that

Naaaa...I BET you can move at least 2 or 3

 

[jenscats5]

Tell me about the drop sets on the step mill.....Want to try that later....

 

[treilin]

Naaaa...I BET you can move at least 2 or 3

Yep I'm working on my first one....



U

 

[needtogetaas]

Thursday, July 6, 2006

5:30 a.m.
Up and att 'em! ... really wanted to hit snooze as sleep sucked last night but nope... dragged @$$ outta bed With the help of two CB!

6:00 a.m.
10 min jog on treadmill (warm-up)
25 min Drop sets on step mill ***thanks for sugg BUns definate Jell-o legs this a.m.**
-30 sec level 18/ 30 sec level 12/ 30 sec level 8 (random stepping)
-30 sec level 20/ 30 sec level 14/ 30 sec level 8 (again random steps)

8:00 a.m.
-1/3 cup oats
-4 egg whites
-1 tsp apple pie spice

11:45 a.m.
-5 oz "orange" baked chicken
-1 1/2 cups mixed veggies (green beans, broc, peppers, water chestnuts, baby corns)

youre going back to the gym tonight right.

 

[sbt2082]

Tell me about the drop sets on the step mill.....Want to try that later....

Just kept varying the levels so it was more of an HIIT session... and let me tell ya it sure was! I could barely breath

Yep I'm working on my first one....


U

Me huh????

youre going back to the gym tonight right.

You got that right

 

[needtogetaas]

Just kept varying the levels so it was more of an HIIT session... and let me tell ya it sure was! I could barely breath


Me huh????



You got that right

good shit.post up the ab work out.

 

[sbt2082]

good shit.post up the ab work out.

If I get around to an ab workout I'll be sure to do that

 

[The Shadow]

Great Job On The Hiit

 

[scorpiogirl]

I talked to you earlier about HIIT.....basically it's 30 sec ALL OUT, followed by 1 min. recovery - repeat over and over and over for the desired time - with a warm up and cool down, of course. Just wanted to specify HIIT for you.

....and look at you, Little Miss Die Hard!!!!!! Going to the gym on an OFF day! Hey, if you don't feel overtrained - go for it! Awesome job!!!!

 

[The Shadow]

HIIT doesnt have a set time period for intervals......the 30/60 is by far the most popular, but not only way to split it up.

 

[scorpiogirl]

HIIT doesnt have a set time period for intervals......the 30/60 is by far the most popular, but not only way to split it up.

Yes - I agree. You can find the specific time that YOU can do ALL OUT and use that for your "sprint" and then allow for enough time to recover before doing it again. I just find "for me" to REALLY go all out I can't go more than 30 seconds. You may be able to do more.

ALL OUT = can hardly breathe, throat dry and can barely swallow without the throat sticking together (no way in HELL can you have a conversation during this). Yah, it's gross - but an accurate description lol

Night, GF! Catchin' some ZZZZZZ's now!

 

[treilin]

I think you do to much cardio woman!!

 

[sbt2082]

I talked to you earlier about HIIT.....basically it's 30 sec ALL OUT, followed by 1 min. recovery - repeat over and over and over for the desired time - with a warm up and cool down, of course. Just wanted to specify HIIT for you.

....and look at you, Little Miss Die Hard!!!!!! Going to the gym on an OFF day! Hey, if you don't feel overtrained - go for it! Awesome job!!!!

Well if I'm on the treadmill I usually do 30 sec sprints then 60 sec recovery... but on the stair stepper was easier to just stick with 30 secs because thats how it was counting the intervals of different levels anyways

Great Job On The Hiit

Thank YOu

 

[sbt2082]

I think you do to much cardio woman!!

Oh shhhhhhhhhhhh you

p.s. whats this mean silly???
Yep I'm working on my first one....



U

 

[needtogetaas]

If I get around to an ab workout I'll be sure to do that

you can do it.

 

[ischia99]

Howdy Girlfriend!! How u doing??

Ischia

 

[sbt2082]

Howdy Girlfriend!! How u doing??

Ischia

I'm good hun Nice to see you back around... how you doing with being only a week away from the comp? Getting excited and ready to kick some @$$ yet

 

[treilin]

Oh shhhhhhhhhhhh you

p.s. whats this mean silly???
Yep I'm working on my first one....



U

You know exactly what that meant!!!!

Yes cardio a.m. cycling, weights, cardio p.m. HIIT is to much!I'm about ready to yell "Overtraining" especially considering your cal intake!
Hmmmm which by the way I do not see posted

 

[sbt2082]

You know exactly what that meant!!!!

Yes cardio a.m. cycling, weights, cardio p.m. HIIT is to much!I'm about ready to yell "Overtraining" especially considering your cal intake!
Hmmmm which by the way I do not see posted

Nope don't know what you mean at all

You silly... I don't do all that in one day though... thats almost a weeks worth OH yeah... I did forget to post those last night... I was being lazy, I'll get right on that

 

[treilin]

Nope don't know what you mean at all

You silly... I don't do all that in one day though... thats almost a weeks worth OH yeah... I did forget to post those last night... I was being lazy, I'll get right on that

Kill the dogs yet??

 

[scorpiogirl]

How was the gym this AM, Girl?

 

[sbt2082]

How was the gym this AM, Girl?

Was GREAT hun, thanks for asking

And good timing JUst walked back in the door

 

[sbt2082]

Friday, July 7, 2006

"True friendship multiplies the good in life and divides its evils. Strive to have friends, for life without friends is like life on a desert island...to find one real friend in a lifetime is good fortune; to keep him is a blessing."

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

8:30 a.m.
Gym Time!!!!!!!!
Back: Bent over rows (12 x 55 lbs) 3 sets
Back: Seated T bar rows (10 x 70 lbs) 4 sets
Back: Close Grip Pull down (10 x 80 lbs) 3 sets

Shoulders: Rear delt flies (12 x 50 lbs) 3 sets
Glutes: Butt Blaster (12 x 55 lbs each leg) 3 sets

Biceps: Incline DB Curls (10 x 15 lbs) 3 sets
Biceps: Hammer DB curls (10 x 20 lbs) 3 sets

9:25-9:45 a.m.
Drop sets again on Step Mill
-10 min at 30 sec intervals of 8/12/16
-10 min at 30 sec intervals of 10/14/20 (was dying at 20- talk about hauling @$$ up some stairs, bout bit the dust twice )

10:15 a.m.
PWO Shake
-6 oz water
-1 scoop whey isolate

11:30 a.m.
Off to lunch, then to get IP and Nelms at the airport

Lunch at Jason's Deli
-2 cups romaine
-4 oz chicken
-1 tbl guacamole (tried for the 1st time, was a'ight)

PICKED the little clowns up at the airport
(Buns... I got ya covered, both got a big hug for ya )

4:30 p.m.
-1 1/2 cups green beans
-5 oz chicken

8:00 p.m.
-2 cups mixed veggies (green bean, broc, water chestnut, peppers)
-5 oz chicken

11:00 p.m.
-5 egg whites
-1 whole egg
-1 tbl flax seeds

 

[*Bunny*]

Be sure to give them a big hug for me ... (more IP than Nelms ) lol You take a few for yourself as well