Scorpio's '06 Log

[scorpiogirl]

Current Stats - 5' 4", 119.5 lbs, bf 12%

Some comparisons:

09-13-05 (125 lbs, bf 22-23%)
Bi - 11
Chest - 38
Waist - 26.5
Hip - 37.5
Thigh (upper) - 22
Thigh (lower) - 19.5
Calf - 13

NOW 01-04-06
Bi - 11
Chest - 38
Waist - 25
Hip - 35
Thigh (upper) - 20.5
Thigh (lower) - 17
Calf - 13

I've been cutting since I joined EF in Sept. 05 and I'm getting ready to start lifting heavy and putting on a little muscle.

 

[scorpiogirl]

Wed. 01-04-06
Weight 119.5

6:00 AM
EC Stack

6:30 Hams, Glutes, Calves
SLDL - Std bar
bar no weight (45#) x 12
bar + 20 (65#) x 10
bar + 40 (85#) x 10
bar + 40 (85#) x 10

Lying Leg Curls
(my bench sucks and I have to do light weight or my form is off)
25# x 10
35# x 10
35# x 10
25# x 10

DB Lunges
12# DB's x 10
15# DB's x 10
20# DB's x 10 - 2 sets

Was supposed to do Step Up's, but was feeling a little dizzy at this point, so I skipped them today. I'll pick them up tomorrow if I'm not sore - maybe even tonight.

DB Calf Raises w 20# DB's
5 sets of 20

7:45 AM
ON Pro Complex Protein Shake w/Glut
2 Cranberry

10:45 AM
2 Pc LC Whole Grain Bread
2 1/2 T LC PB
1 Multi, 2 Cranberry

 

[scorpiogirl]

Wed. 01-04-06
Weight 119.5

6:00 AM
EC Stack

6:30 Hams, Glutes, Calves
SLDL - Std bar
bar no weight (45#) x 12
bar + 20 (65#) x 10
bar + 40 (85#) x 10
bar + 40 (85#) x 10

Lying Leg Curls
(my bench sucks and I have to do light weight or my form is off)
25# x 10
35# x 10
35# x 10
25# x 10

DB Lunges
12# DB's x 10
15# DB's x 10
20# DB's x 10 - 2 sets

Was supposed to do Step Up's, but was feeling a little dizzy at this point, so I skipped them today. I'll pick them up tomorrow if I'm not sore - maybe even tonight.

DB Calf Raises w 20# DB's
5 sets of 20

7:45 AM
ON Pro Complex Protein Shake w/Glut
2 Cranberry

10:45 AM
2 Pc LC Whole Grain Bread
2 1/2 T LC PB
1 Multi, 2 Cranberry

1:45 PM
4 oz Albacore
6 oz Yogurt (Dannon L&F)
2 Cranberry, 1 Echinacea

 

[treilin]

How much muscle do you want to add on? Are you eating enough to obtain muscle? I'm just curious that's all.

 

[scorpiogirl]

I'm not really sure how much I want. I'll probably just start and see how I look after a few (or more) weeks. Still cutting at this point, but when I start to bulk, I'll up my calories to sustain some gains.

 

[scorpiogirl]

Originally Posted by scorpiogirl
Wed. 01-04-06
Weight 119.5

6:00 AM
EC Stack

6:30 Hams, Glutes, Calves
SLDL - Std bar
bar no weight (45#) x 12
bar + 20 (65#) x 10
bar + 40 (85#) x 10
bar + 40 (85#) x 10

Lying Leg Curls
(my bench sucks and I have to do light weight or my form is off)
25# x 10
35# x 10
35# x 10
25# x 10

DB Lunges
12# DB's x 10
15# DB's x 10
20# DB's x 10 - 2 sets

Was supposed to do Step Up's, but was feeling a little dizzy at this point, so I skipped them today. I'll pick them up tomorrow if I'm not sore - maybe even tonight.

DB Calf Raises w 20# DB's
5 sets of 20

7:45 AM
ON Pro Complex Protein Shake w/Glut
2 Cranberry

10:45 AM
2 Pc LC Whole Grain Bread
2 1/2 T LC PB
1 Multi, 2 Cranberry

1:45 PM
4 oz Albacore
6 oz Yogurt (Dannon L&F)
2 Cranberry, 1 Echinacea

6:30 PM
B4L Protein bar.....trying to cut these out, but I wasn't able to eat "real food"
7:45 PM
1 Pc LC Whole Grain Bread (stomach was churning from hunger - VERY hungry today!)

 

[scorpiogirl]

Originally Posted by scorpiogirl
Wed. 01-04-06
Weight 119.5

6:00 AM
EC Stack

6:30 Hams, Glutes, Calves
SLDL - Std bar
bar no weight (45#) x 12
bar + 20 (65#) x 10
bar + 40 (85#) x 10
bar + 40 (85#) x 10

Lying Leg Curls
(my bench sucks and I have to do light weight or my form is off)
25# x 10
35# x 10
35# x 10
25# x 10

DB Lunges
12# DB's x 10
15# DB's x 10
20# DB's x 10 - 2 sets

Was supposed to do Step Up's, but was feeling a little dizzy at this point, so I skipped them today. I'll pick them up tomorrow if I'm not sore - maybe even tonight.

DB Calf Raises w 20# DB's
5 sets of 20

7:45 AM
ON Pro Complex Protein Shake w/Glut
2 Cranberry

10:45 AM
2 Pc LC Whole Grain Bread
2 1/2 T LC PB
1 Multi, 2 Cranberry

1:45 PM
4 oz Albacore
6 oz Yogurt (Dannon L&F)
2 Cranberry, 1 Echinacea

6:30 PM
B4L Protein bar.....trying to cut these out, but I wasn't able to eat "real food"
7:45 PM
1 Pc LC Whole Grain Bread (stomach was churning from hunger - VERY hungry today!)

9:00 PM
3 oz Ribeye (lean only)
2 Cranberry

Totals: CAL 1318, FAT 46, CARB 66, PRO 153 (f32%, c20%, p48%)

 

[nelmsjer]

Oh, yeah... I see an IcePrincess/ScorpioGirl partnership forming VERY soon... This one will be fun to witness.

 

[scorpiogirl]

Oh, yeah... I see an IcePrincess/ScorpioGirl partnership forming VERY soon... This one will be fun to witness.

 

[scorpiogirl]

Thurs. 01-05-06
Weight 118

7:00 AM
EC Stack

7:15 AM Chest & Abs

Flat Bench Press - 4 TUT
65# x 10
75# x 10 - failure
85# x 8 - failure
75 x 10 - failure

Incline DB Press - 6 TUT
15# DBs x 10
20# DBs x 10 - 2 sets

Flat DB Flies - 6 TUT
10# DBs x 10 - 3 sets

Crunches w/8# DB
3 sets of 25

Scissors & leg lifts
3 - 1 minute sets

8:15 AM
ON Pro Complex Protein Shake w/glut

10:15 AM
1 Cup Cottage Cheese

2:00
2 Cups Spaghetti Squash
3/4 Cup Spaghetti Sauce (homemade)
I know, I know....there's not a protein source here, but I couldn't choke down Albacore. Hate to say it, but I'm gonna end up with a protein bar hangin' out of my mouth when I get hungry (which shouldn't be long).

Whoa Buddy!!! My hammies are SCREAMIN' today!

OK, I have a question......I need to get my BUTT this sore and I can't seem to do it. Lunges and squats aren't working. Step-ups don't do it either. When I was doing my SLDLs yesterday, I was using my glutes and squeezing as hard as I could - same with my Lunges....and nothing. Not the slightest bit sore. Any suggestions?

 

[scorpiogirl]

Originally posted by RoonyTunes

45 degree leg press machine is very effective to me. You can try different angles with your feet and really put on some serious weight. Also, that butt blaster machine where you kick back is pretty good as is hip flexor mat work on all fours.

 

[scorpiogirl]

I have a gym in the spare bedroom of my house, but I don't have that equipment. I really liked to do hyper extensions and they worked, but I need to buy that piece of equipment before I can do them again. I've got a Smith Machine with Pec Deck, Pull down and Low Row. I have DB's up to 20# too. Need to get some heavier ones.

 

[buffalogal]

SG, do you do all your workouts at home? If so, I'm extremely impressed you have that equipment. I can't seem to remember, though.

 

[scorpiogirl]

SG, do you do all your workouts at home? If so, I'm extremely impressed you have that equipment. I can't seem to remember, though.

Yes...all at home. I miss the people watching at the gym sometimes though! lol One of these days I'll take a pic of the room and post it. Mr. S has this thing with making everything match and so all the equipment is black and so are the mats I keep telling him I feel like I'm going to the dungeon to work out. He just sighs and rolls his eyes at me...lol

 

[mermaid]

What kind of lunges do you do? Slow weighted walking lunges with a kick back (and big squeeze) of the rear leg when you transfer your body weight are pretty good. Follow that with long strides on the treadmill at 15% incline, medium speed.

Do you have a swiss ball? Lay on the floor, dig ankles into the top of ball, lift glutes and pull in the ball with your feet, hold and push out, not lowering your body at any time. Do about 3 or 4 sets 10-12 reps. Great for core and hams but also tires the glutes pretty quick.. Not sure if you'll get sore though....

 

[scorpiogirl]

OMG!!!! Was it just me?!?!?! I felt lost all day without my girls!!! I couldn't posts anything......hey!!!! Did someone bomb me?!?!?!

In any case......I don't have a treadmill, but the lunges sound like I should give them a shot. I haven't done walking lunges for probably 10 years!!! lol

 

[Roonytunes]

OMG!!!! Was it just me?!?!?! I felt lost all day without my girls!!! I couldn't posts anything......hey!!!! Did someone bomb me?!?!?!

NO, I was pretty lost all day without you gals too!!

I was reading on another site today that the two most effective at-home exercises to target the glutes are the Bridge (which Mermaid describes above with the swiss ball) and donkey kicks (lie on all floors and kick from chest up into the air) which is one of the hip flexor mat work exercises I mentioned.

I also suggest using a medicine ball to hold out at a 90 degree angle instead of just always dumbbells at the sides for both lunges and wall squats. With wall squats, you can also vary your speed of going up and coming down as well as holding a stance in the 1/4 position from the top or bottom before pumping out full reps.

Just some ideas

 

[mermaid]

OMG!!!! Was it just me?!?!?! I felt lost all day without my girls!!! I couldn't posts anything......hey!!!! Did someone bomb me?!?!?!

LOL. I woke up in the morning, called up the page and thought that everyone must have switched boards overnight!

Anyway, you're not bombed, so where have you been?

 

[scorpiogirl]

Just busy, I guess. Friday I like to get my log all up-to-date as much as possible because Saturday I have a busy workday and Mr. S is usually home on the weekend so I don't get a lot of time to be here.

OH HAPPY DAY!!!! I have a whole day ALONE - ALL TO MYSELF!!!!! I don't usually get that, so I'm going to update my log, go to the grocery and get some stuff done around the house.

I'm looking at the recipe thread right now. I'm bored with my diet and need some "BAM" as Emeril would say!!! lol

I'll be back a little later on today to update.

 

[scorpiogirl]

Thurs. 01-05-06
Weight 118

7:00 AM
EC Stack

7:15 AM Chest & Abs

Flat Bench Press - 4 TUT
65# x 10
75# x 10 - failure
85# x 8 - failure
75 x 10 - failure

Incline DB Press - 6 TUT
15# DBs x 10
20# DBs x 10 - 2 sets

Flat DB Flies - 6 TUT
10# DBs x 10 - 3 sets

Crunches w/8# DB
3 sets of 25

Scissors & leg lifts
3 - 1 minute sets

8:15 AM
ON Pro Complex Protein Shake w/glut

10:15 AM
1 Cup Cottage Cheese

2:00
2 Cups Spaghetti Squash
3/4 Cup Spaghetti Sauce (homemade)
I know, I know....there's not a protein source here, but I couldn't choke down Albacore. Hate to say it, but I'm gonna end up with a protein bar hangin' out of my mouth when I get hungry (which shouldn't be long).

3:30 PM
Protein Bar

7:30 PM
Oatmeal Apple Squares (found the receipe on another board - it's ok, but I need to tweek it. I'll post it when I think I've got it just right)

9:00 PM
1 Cup Romaine
4 Radishes
2 oz Chic Breast
5 Broc Flourettes
1 TBSP Balsamic vinegarette
3 Cranberry

Totals: CAL 1260, FAT 31, CARB 109, PRO 136 (f22%, c34%, p44%)

 

[scorpiogirl]

Fri. 01-06-06
Weight 117.5
6:30 AM
EC Stack

6:45 AM TRI's
Pushdowns
30#x12, 40#x5 (drop 5# & resume) 35#x3, 35#x10

Skull Crushers w/EZ Curl Bar
35#x10, 40#x10, 45#x10

Tricep Extensions
20#x12, 20#x10, 20#x10

7:30 AM
25 Min. Steady Pace Cardio on Elliptical

8:45 AM
ON Pro Complex Protein Shake w/Glut

9:45 AM
Apple Oatmeal Square
1 Echinacea, 1 Multi, 2 Scripts

1:00 PM
4 oz Albacore
6 oz Yogurt (L&F)
3 Cranberry

3:30 PM
1 Cup Romaine
3 Radishes
4 Broccoli Flourettes
1 oz Chic Breast
1 TBSP Balsamic Vinegarette
1 TBSP ANPB
1 Echinacea, 1 Multi, 2 Cranberry

8:00 PM (Should have eaten earlier, but went to Kohl's after work)
1 Radish
1/4 Cup Pistachios

Totals: CAL 1117, FAT, 39, CARB 62, PRO 128 (f32%, c22%, p46%)

 

[scorpiogirl]

Sat. 01-07-06 - OFF DAY
Weight 117

9:30 AM
Albacore w/Cooked Egg Whites
1 Multi, 1 Echinacea

1:30 PM (Got busy @ the studio & couldn't stop to eat before this time)
6 oz Dannon Yogurt (L&F)

5:00 PM
ANPB & SF Blackberry Jam
2 Pieces LC Whole Grain Bread

7:30 PM
2 White Cheddar Rice Cakes
12-15 Radishes

8:30 PM
1 Cup GrapeNuts Cereal
1 Cup Milk

Totals: CAL 1161, FAT 35, CARB 150, PRO 77 (yah, too low, I know!)
(f26%, c49%, p25%)

 

[scorpiogirl]

Sun. 01-08-06 / CHEAT DAY
Weight 118

9:00 AM
Protein Bar

11:00 AM
Western Omlet w/Shreaded Cheese
EC Stack, Script

1:45 PM SHOULDERS & BACK

Military Press - Smith
45#x10, 65#x9 (failure), 60#x10

DB Upright Rows
12# DBs x 12, 15# DBs x 10, 15# DBs x 10

Side Lat Raises
10# DBs x 10 - 3 Sets (grrrrr...don't like these!)

Bent Over Rows w/EZ Curl Bar
45#x 10, 50#x10, 55#x10

One Armed Pulldowns
20#x10, 25#x8 (failure), 20#x10

Seated rows
40#x12, 50#x10, 50#x10

2:45 PM
ON Pro Complex Protein Shake w/Glut

 

[scorpiogirl]

Geez, I'm mad!! I wanted to be done with all my shit (cooking included) by 6:00 - ain't even close!!! I'm making a shrimp salad with salad shrimp - the really tiny ones. I didn't know they would still have the poop vein in them. I just can't eat that - YUK! So now, I'm deveining salad shrimp. I've got 4 6 oz bags to do. Grrrrrrrrr

Ran out of dog food so my dogs are getting ground turkey and rice for dinner. Lucky dogs for having such a forgetful human!!!

 

[buffalogal]

Ran out of dog food so my dogs are getting ground turkey and rice for dinner. Lucky dogs for having such a forgetful human!!!

My dogs love to fight over the ground tky and rice! It's always a race to see who gets done quickest so they can eat the other's. What kind of pups do you have SG?

 

[scorpiogirl]

My dogs love to fight over the ground tky and rice! It's always a race to see who gets done quickest so they can eat the other's. What kind of pups do you have SG?

I have a Rotweiller, Chocolate Lab and a Pom/Min. Schnauzer mix. The little one runs the show! lol What do ou have?

 

[scorpiogirl]

Sun. 01-08-06 / CHEAT DAY
Weight 118

9:00 AM
Protein Bar

11:00 AM
Western Omlet w/Shreaded Cheese
EC Stack, Script

1:45 PM SHOULDERS & BACK

Military Press - Smith
45#x10, 65#x9 (failure), 60#x10

DB Upright Rows
12# DBs x 12, 15# DBs x 10, 15# DBs x 10

Side Lat Raises
10# DBs x 10 - 3 Sets (grrrrr...don't like these!)

Bent Over Rows w/EZ Curl Bar
45#x 10, 50#x10, 55#x10

One Armed Pulldowns
20#x10, 25#x8 (failure), 20#x10

Seated rows
40#x12, 50#x10, 50#x10

2:45 PM
ON Pro Complex Protein Shake w/Glut

6:30 PM
3/4 of a small Digorno Pepperoni Pizza
I added to it: mushroom, onion and some extra cheese

8:00 PM
1 Cup OreIda French Fries

10:00 PM
NY Style Cherry Cheesecake (It was a diet brand, so it wasn't FULL of sugar....just 1/2....lol

Totals: Don't really care!!!

 

[scorpiogirl]

Mon. 01-09-06
Weight 118

7:15 AM
EC Stack

7:30 AM
25 Min. HIIT on Elliptical - 3 1/2 min. warm-up, 30 sec. sprints, 1 min. recovery

8:45 AM
ON Pro Complex Protein Shake w/Glut

11:45
4 oz Albacore
1 oz Sunflower Seeds
1 Multi, 1 Echinacea, 2 Sesamax

 

[buffalogal]

I have a Rotweiller, Chocolate Lab and a Pom/Min. Schnauzer mix. The little one runs the show! lol What do ou have?

How cute! I have one black lab and one yellow lab (both 2 yrs old). They're living with my ex until I find a place in NY and then I take them back with me. I miss my girls like crazy but I'm counting the days until they're back home!

 

[scorpiogirl]

How cute! I have one black lab and one yellow lab (both 2 yrs old). They're living with my ex until I find a place in NY and then I take them back with me. I miss my girls like crazy but I'm counting the days until they're back home!

Labs are nuts until they're about 3 years old (unless you get lucky) - I can't imagine having two of them! lol

Hope they come home soon!

 

[buffalogal]

Yoo-hoo... where've you been SG? Hurry back!

 

[scorpiogirl]

I'm here, I just haven't been able to check in for a couple of days. Busy training the new guy at work and in meetings. Missing meals both days.

I'm totally pissed. That shrimp I spent all that time on tasted like NOTHING. I hate cooked frozen shrimp and I usually never buy it because they have NO taste, but I thought I'd try it just one more time. Wasn't any better and now I gotta eat the crap! I'm so pissed.....did I say that already?

 

[scorpiogirl]

Mon. 01-09-06
Weight 118

7:15 AM
EC Stack

7:30 AM
25 Min. HIIT on Elliptical - 3 1/2 min. warm-up, 30 sec. sprints, 1 min. recovery

8:45 AM
ON Pro Complex Protein Shake w/Glut

11:45
4 oz Albacore
1 oz Sunflower Seeds
1 Multi, 1 Echinacea, 2 Sesamax

3:15 PM
3/4 Cup Cottage Cheese
1/4 Cup Sunflower Seeds

7:30 PM
3 oz Chic Breast w/Broccoli, Onion, Mushrooms & Peas

Totals: CAL 1066, FAT 45, CARB 40, PRO 119 (f40%, c13%, p47%)

 

[buffalogal]

I'm totally ____ed. That shrimp I spent all that time on tasted like NOTHING. I hate cooked frozen shrimp and I usually never buy it because they have NO taste, but I thought I'd try it just one more time. Wasn't any better and now I gotta eat the crap! I'm so ____ed.....did I say that already?

Thought you took out the poop vein...

Sorry hun - at least you're getting a lot of protein.

 

[scorpiogirl]

Tues. 01-10-06
Weight 118

6:45 AM
EC Stack

7:00 AM QUADS & CALVES

Leg Extensions
45#x12 (straight)
70#x10, 80#x10, 80#x10 (toes in)
80#x10 - 3 sets (toes out)

Calves
5 sets of 25 (20# DBs)

8:30 AM
ON Pro Complex Protein Shake w/Glut

1:30 PM
Chic Breast w/Broccoli, Onion, Mushroom & Peas
1 Multi, 1 Ech, 1 Script

6:00 PM
Shrimp Salad (Shrimp, Cucumber, Tomato, Onion, Cilantro & Lemon Juice)

9:00 PM
Protein Pudding

Totals: CAL 995, FAT 18, CARB 78, PRO 37 (f17%, c29%, p54%)

 

[scorpiogirl]

Thought you took out the poop vein...

Sorry hun - at least you're getting a lot of protein.

I took the poop vein out....probably should have left it in - woulda' tasted better! That would upgrade it to "sh*t"!!!!! lol

 

[scorpiogirl]

Wed. 01-11-06
Weight 118

6:00 AM BI'S & ABS

Concentration Curls - 4 TUT
15# DB's x 10
15# DB's x 9 (failure)
12# DB's x 10

Hammer Curls - 4 TUT
15# DB's x 10
12# DB's x 10 - 3 sets

Crunches w/10# DB's
5 sets of 25

8:00 AM (Leads Group Meeting)
16 oz Breve with SF Caramel(sp)

9:30 AM
1 Cup Chic Breast w/Veggies

12:45 PM
1/2 Cup Chic Breast w/Veggies
ON Pro Complex Protein Shake w/Glut
1 Multi,1 Echinacea, 2 Scripts

5:30 PM
3 oz Chic Breast
1/2 Cup Spaghetti Squash
1/2 Cup Spaghetti Sauce (homemade)

8:15 PM
ANPB & SF Blackberry Jam Sandwich

Totals: CAL 1234, FAT 39, CARB 77, PRO 142 (f29%, c23%, p48%)

 

[scorpiogirl]

Done for the night - I'll be lookin' at your logs in the morning! Night all!!

 

[scorpiogirl]

Thurs. 01-12-06
Weight 118

7:15 AM GLUTES

Lying Butt Bridge (lol)
5 sets of 30 - Squeeze at the top

Glute Kickbacks
5 sets of 30 - Squeeze at the top

If this doesn't make them hurt, I'm in trouble! I could REALLY feel them while I was doing them!

8:30 AM
ON Pro Complex Protein Shake w/Glut

9:30 AM
Scrambled Eggs (2 Med. Whole) w/water, garlic powder, XTRA Spicey Mrs. Dash & Dried Onion
1 Protein Bar
1 Multi, 1 Echinacea

 

[scorpiogirl]

Thurs. 01-12-06
Weight 118

7:15 AM GLUTES

Lying Butt Bridge (lol)
5 sets of 30 - Squeeze at the top

Glute Kickbacks
5 sets of 30 - Squeeze at the top

If this doesn't make them hurt, I'm in trouble! I could REALLY feel them while I was doing them!

8:30 AM
ON Pro Complex Protein Shake w/Glut

9:30 AM
Scrambled Eggs (2 Med. Whole) w/water, garlic powder, XTRA Spicey Mrs. Dash & Dried Onion
1 Protein Bar
1 Multi, 1 Echinacea

1:45 PM
1 1/2 Cups Shrimp Salad (KAK!!!)
6 oz Yogurt
EC Stack

 

[scorpiogirl]

6:00 PM
2 Cups Romaine
4 oz Chic Breast
2 TBSP Balsamic Vin.
2 Scripts

9:00 PM
1 Cup Protein Pudding

Totals: CAL 1396, FAT 37, CARB 96, PRO 169 (f24%, c28%, p49%)

 

[nelmsjer]

SG, how much lower are you going with bodyfat %age? My wife is waiting... LOL!

 

[scorpiogirl]

SG, how much lower are you going with bodyfat %age? My wife is waiting... LOL!

I know, I know! lol I just want to really minimize the fat before I go the other way. I'm thinking a week from Monday.

 

[iceprincess]

I know, I know! lol I just want to really minimize the fat before I go the other way. I'm thinking a week from Monday.

Sounds great - I will be waiting for ya! How are you feeling with your bf% being so low? When do you plan on getting it checked again?

Haven't heard about your daughter in a while. How are things going with her?

 

[scorpiogirl]

Sounds great - I will be waiting for ya! How are you feeling with your bf% being so low? When do you plan on getting it checked again?

Haven't heard about your daughter in a while. How are things going with her?

I'll check the bf% in the morning. I'm 117 lbs today, so I'm thinking I'm just under 12% still, but we'll see.

The daughter is doing a little better, but I still have one eye on her at all times!!!!! We actually enrolled her in college. She's going for her Associate's in Medical Assisting right now and wants a Bachelor's in Medical Tech. If she stays with it like she is now, she could have both degrees in 3 years. She's pretty excited about it - so are we! She's the youngest person in any of her classes, which is to be expected only being 17.

When she was in juvi, she gained 8 lbs which is GREAT because she's a hardgainer, but she was also completely inactive for 23 hours a day in there. She's probably lost 4 or 5 lbs of that....she's 5'5", 110 (around there), and the last time we checked her bf% (just for shits and giggles) it was 13%. I gave her my old log book because it was too small and she's been logging her own stuff & trying to keep her calories up around 1600. She's drinking protein shakes too. I'm glad she's taking an interest. I do; however, have to stay on her about staying out of the sugar and keeping her protein up. I keep mentioning lifting weights to her hoping to finally get her going with that too. She learned a few things in juvi - which shocked me - but they have a rec room with some weight equipment. She learned how to do DB BLDL's (she didn't know what they were called), but we have to work on her form.

Oh, Geez....I could keep going and going, but I won't take up any more space!! lol Thanks for asking about her!

 

[scorpiogirl]

Fri. 01-13-06 HAPPY FRIDAY THE 13TH!!!
Weight 117

8:30 AM
2 Pieces Multigrain Toast (not LC)
2 TBSP ANPB
1 TBSP Margarine (on some things, I just GOTTA' have it)
Script

11:00 AM
4 oz Albacore Steak
EC Stack

 

[scorpiogirl]

Fri. 01-13-06 HAPPY FRIDAY THE 13TH!!!
Weight 117

8:30 AM
2 Pieces Multigrain Toast (not LC)
2 TBSP ANPB
1 TBSP Margarine (on some things, I just GOTTA' have it)
Script

11:00 AM
4 oz Albacore Steak
EC Stack

2:45 PM
Protein Bar

5:30 PM
Subway - Didn't feel like cooking
LC Wrap with Turkey (xtra meat, lettuce, spinach, tomato, cucumber, green pepper, banana pepper, vinegar & oil)

 

[buffalogal]

5:30 PM
Subway - Didn't feel like cooking

I sure know that feeling. Sometimes I swear at my George Foreman grill as I pull it out for the third time during the day! Unfortunately, there's nothing better than real fresh food hot off the grill (unless you can get it in a restaurant).

 

[scorpiogirl]

I sure know that feeling. Sometimes I swear at my George Foreman grill as I pull it out for the third time during the day! Unfortunately, there's nothing better than real fresh food hot off the grill (unless you can get it in a restaurant).

Yah, I feel a little guilty about it, but I'm REALLY tired today. It's been a long week and I'm just BLAH! I gotta' get up in the morning and make up for the slacking I've done this week (training). I'm going out to the kitchen to make some sweet potato fries and regular fries - from scratch, of course! lol I'll probablly chew on a hunk of grilled chicken while I'm out there - KAK! I'd rather have the protein pudding, but I'm slacking on the protein intake today too. Good Lord!!! Somebody......crack the whip!!!!!!

 

[mermaid]

I can always return the favor :wink:

Don't slack now - you're almost there - then you can bulk with IP and build some serious muscle!

Such good news about your daughter. I am so pleased things are working out.

Let us know how the glutes are feeling...........

 

[scorpiogirl]

I can always return the favor :wink:

Don't slack now - you're almost there - then you can bulk with IP and build some serious muscle!

Such good news about your daughter. I am so pleased things are working out.

Let us know how the glutes are feeling...........

Thanks for the whip, Mermaid!!! lol

Even though I slacked a little yesterday, I still did the bf testing this morning. It's getting harder to lose! I came in at 11.54%.

I'm totally disappointed about the glutes......nothing!!!!

 

[scorpiogirl]

Fri. 01-13-06 HAPPY FRIDAY THE 13TH!!!
Weight 117

8:30 AM
2 Pieces Multigrain Toast (not LC)
2 TBSP ANPB
1 TBSP Margarine (on some things, I just GOTTA' have it)
Script

11:00 AM
4 oz Albacore Steak
EC Stack

2:45 PM
Protein Bar

5:30 PM
Subway - Didn't feel like cooking
LC Wrap with Turkey (xtra meat, lettuce, spinach, tomato, cucumber, green pepper, banana pepper, vinegar & oil)

8:30 PM
5 Slices Baked Sweet Potato (sliced them, sprayed with cooking spray, sprinkled Splenda, and baked)
3 Sliced Baked Potato (sliced, cooking spray, butter buds, baked)

Totals: CAL 1029, FAT 41, CARB 75, PRO 95 (f35%, c28%, p37%)

 

[scorpiogirl]

Sat. 01-14-06
Weight 118
bf% 11.54

7:15 AM
EC Stack

7:30 AM HAMSTRINGS
Lying Leg Curls
25#x12, 35#x10 - 3 sets

SLDL
65#x10, 85#x10, 95#x10, 105#x10

8:30 AM
ON Pro Complex Protein Shake w/Glut

12:30 PM
1 oz Sunflower Seeds
1/2 Cup Protein Pudding

 

[nelmsjer]

Congrats on the low bodyfat!!! Since my wife is here (so there's no wrong ideas) and I KNOW the other ladies want to know, too...

PICS, please!!!

LOL!

 

[scorpiogirl]

Congrats on the low bodyfat!!! Since my wife is here (so there's no wrong ideas) and I KNOW the other ladies want to know, too...

PICS, please!!!

LOL!

I'll take some toward the end of the week. lol

 

[scorpiogirl]

Sat. 01-14-06
Weight 118
bf% 11.54

7:15 AM
EC Stack

7:30 AM HAMSTRINGS
Lying Leg Curls
25#x12, 35#x10 - 3 sets

SLDL
65#x10, 85#x10, 95#x10, 105#x10

8:30 AM
ON Pro Complex Protein Shake w/Glut

12:30 PM
1 oz Sunflower Seeds
1/2 Cup Protein Pudding

2:30 PM
Protein Bar

7:00 PM
Chic & Cheese

Totals: CAL 1092, FAT 37, CARB 89, PRO 101 (f31%, c32%, p37%)

 

[scorpiogirl]

Sun. 01-15-06 CHEAT DAY
weight 116

Because I knew that pound & a half I lost from yesterday had to be water, I did the bf% test again this morning. It went down - which I expected it to. My pinches yesterday were 8, 8 & 7.5. This morning they were 7, 7 & 8. We'll just stick with 11.54% in any case.

10:30 AM
1/2 Cup Protein Pudding
Script

11:45 AM
Breakfast at the Cafe down the street
Western skillet - only ate 1/2 of it (hashbrowns, green pepper, onion, ham & 2 eggs over medium)
1 Pancake w/1/2 SF Syrup & 1/2 Regular Syrup
1 Piece of toast

Ohhhhh, I love Sunday!!!! Carb up day - YESSSSSSSSSSSSSSS!

 

[scorpiogirl]

Sun. 01-15-06 CHEAT DAY
weight 116

Because I knew that pound & a half I lost from yesterday had to be water, I did the bf% test again this morning. It went down - which I expected it to. My pinches yesterday were 8, 8 & 7.5. This morning they were 7, 7 & 8. We'll just stick with 11.54% in any case.

10:30 AM
1/2 Cup Protein Pudding
Script

11:45 AM
Breakfast at the Cafe down the street
Western skillet - only ate 1/2 of it (hashbrowns, green pepper, onion, ham & 2 eggs over medium)
1 Pancake w/1/2 SF Syrup & 1/2 Regular Syrup
1 Piece of toast

Ohhhhh, I love Sunday!!!! Carb up day - YESSSSSSSSSSSSSSS!

Stayed full for quite a while after that breakfast!

5:00 PM
The other 1/2 of my Western Skillet

7:00 Pizza Hut (delivery)
1 Pc Stuffed Crust American Supreme
2 Cheesy Breadsticks
1 Garlic Toast w/cheese

9:00 PM
1 Pc Stuffed Crust American Supreme

Totals: ?????????????????????????

 

[scorpiogirl]

Mon. 01-16-06

Woke up late so I'll have to squeeze the training in tonight. I have been training 1 muscle group per day. I think I need to increase that to two muscle groups per day. I'm not hitting them enough and my recovery time is way too long. Tonight will be a back & shoulders night.

9:15 AM
1 Pc American Supreme Stuffed Crust (last pc left)
1 Multi, 1 Echinacea

 

[*Bunny*]

Mon. 01-16-06

Woke up late so I'll have to squeeze the training in tonight. I have been training 1 muscle group per day. I think I need to increase that to two muscle groups per day. I'm not hitting them enough and my recovery time is way too long. Tonight will be a back & shoulders night.

Hey girl ...

Just wondering what makes you think/feel you are not hitting them enough? Maybe you just need a change / something fresh?

 

[scorpiogirl]

Just feel like I'm waiting too long between......

 

[nelmsjer]

Mon. 01-16-06

Woke up late so I'll have to squeeze the training in tonight. I have been training 1 muscle group per day. I think I need to increase that to two muscle groups per day. I'm not hitting them enough and my recovery time is way too long. Tonight will be a back & shoulders night.

SG, I'm glad to see you are considering this. I'd love to see you go to a "bodypart 2x/week" scheme and see how you respond. I think it will go very favorably, but I admit that everyone is different. Take your total volume (total number of reps) for each bodypart from your current schedule and split it out over 2 workouts, grouping appropriate bodyparts together. If you'd like, run it by everyone for feedback. Just be careful that you don't dramatically increase your overall volume by thinking you have to do the same amount you WERE doing on each one of your new workouts.

Again, cut the previous total in half and play with it. Let us know if you'd like for us to scrutinize it! LOL!

 

[scorpiogirl]

SG, I'm glad to see you are considering this. I'd love to see you go to a "bodypart 2x/week" scheme and see how you respond. I think it will go very favorably, but I admit that everyone is different. Take your total volume (total number of reps) for each bodypart from your current schedule and split it out over 2 workouts, grouping appropriate bodyparts together. If you'd like, run it by everyone for feedback. Just be careful that you don't dramatically increase your overall volume by thinking you have to do the same amount you WERE doing on each one of your new workouts.

Again, cut the previous total in half and play with it. Let us know if you'd like for us to scrutinize it! LOL!

Thanks, Nel! I'll be posting my training still, so if you see something that may need to be changed or have a suggestion, just give me a shout! I'm in kind of a rut right now because I'm on my last week of cutting and I'm trying to get my mind switched over to bulking. Tough to do!

I'm not sure how many calories a day I should go up to. I'll just start climing gradually and see how I respond. I gain pretty easily (and not in a good way) if I eat too many carbs. So I'm thinking I'll try to stay around 120 - 150 a day. I'm usually between 30-80 a day while cutting. I may need to tweek that, but well see how it goes in the beginning.

 

[scorpiogirl]

Mon. 01-16-06

9:15 AM
1 Pc American Supreme Stuffed Crust (last pc left)
1 Multi, 1 Echinacea

1:30 PM
4 oz Chic Breast
1/2 Cup Protein Pudding

6:30 PM
Stole a handfull of Hot & Spicy Cheeze-It's from my daughter!

7:15 PM BACK & SHOULDERS
Upright Rows (DB)
15# DBs x 10 - 3 sets

Side Lat Raises (DB)
12# DBs x 10 - 2 sets
10# DBs x 10 - 1 set

Bent Over Rows w/EZ Curl Bar
50# x 10, 55# x 10, 55# x 10

Unilateral Pulldowns
25# x 10, 25# x 8, 20# x 10

8:00 PM
ON Pro Complex Protein Shake w/Glut

8:30 PM
1 Cup Fried Cabbage (cooking spray & butter buds)
8 oz Scallops - ohhhh, these were good!
1 Sweet Pickle

Totals: CAL 1301, FAT 35, CARB 80, PRO 161 (f23%, c25%, p52%)

 

[scorpiogirl]

Tues. 01-17-06
Weight 118

7:45 AM
EC Stack

10:15 AM
8 oz Bay Scallops
6 oz LC Yogurt (I wasn't going to get LC yogurt until I saw the it had TWICE as much protein in it)
4 Cranberry, 1 Script, 1 Multi, 1 Echinacea

1:00 PM
1.5 oz Sunflower Seeds
1/2 Cup Cottage Cheese

4:45 PM
4 oz Albacore Steak
2 tsp Hot & Spicy Stone Ground Mustard

6:15 PM CHEST & ABS
Flat Bench
65# x 10, 85# x 8, 75# x 10

Incline DB Press
20# DBs x 10 - 3 sets

Flat Flies
12# DBs x 10 - 2 sets

Crunches w/10# DB
3 sets of 20

Sidebends w/20# DB
3 sets of 20

7:00 PM
ON Pro Complex Protein Shake w/Glut
1 Breadstick
4 Cranberry, 1 Echinacea, 1 Script

 

[nelmsjer]

Something is missing....

Could it be..... pictures?

 

[iceprincess]

YES, we are wanting to see PICTURES before you begin your bulking phase!

 

[treilin]

Originally Posted by scorpiogirl
Wed. 01-04-06
Weight 119.5

6:00 AM
EC Stack

6:30 Hams, Glutes, Calves
SLDL - Std bar
bar no weight (45#) x 12
bar + 20 (65#) x 10
bar + 40 (85#) x 10
bar + 40 (85#) x 10

Lying Leg Curls
(my bench sucks and I have to do light weight or my form is off)
25# x 10
35# x 10
35# x 10
25# x 10

DB Lunges
12# DB's x 10
15# DB's x 10
20# DB's x 10 - 2 sets

Was supposed to do Step Up's, but was feeling a little dizzy at this point, so I skipped them today. I'll pick them up tomorrow if I'm not sore - maybe even tonight.

DB Calf Raises w 20# DB's
5 sets of 20

7:45 AM
ON Pro Complex Protein Shake w/Glut
2 Cranberry

10:45 AM
2 Pc LC Whole Grain Bread
2 1/2 T LC PB
1 Multi, 2 Cranberry

1:45 PM
4 oz Albacore
6 oz Yogurt (Dannon L&F)
2 Cranberry, 1 Echinacea

6:30 PM
B4L Protein bar.....trying to cut these out, but I wasn't able to eat "real food"
7:45 PM
1 Pc LC Whole Grain Bread (stomach was churning from hunger - VERY hungry today!)

9:00 PM
3 oz Ribeye (lean only)
2 Cranberry

Totals: CAL 1318, FAT 46, CARB 66, PRO 153 (f32%, c20%, p48%)

O.k. I have a concern... I have seen "Dizzy" in your log a few times... What's going on?

 

[scorpiogirl]

I think I just need some food in my system before I train - especially on leg day!

 

[scorpiogirl]

YES, we are wanting to see PICTURES before you begin your bulking phase!

Ok, ok, ok!!! lol I didn't have time to take them all, but here's an arm for ya'! I'll take more in the morning!

http://i35.photobucket.com/albums/d198/ScorpioGirl1/Bi101-19-06.jpg

 

[*Bunny*]

Lookin' good lady

How long have you been taking the EC stack? Have been been on it consistently for a long time, no breaks?

 

[scorpiogirl]

Lookin' good lady

How long have you been taking the EC stack? Have been been on it consistently for a long time, no breaks?

I usually just take it until I'm tired of it and then switch to CB for a week or so. I try not to take it on Sunday either....but I'm afraid I'm addicted! lol

 

[scorpiogirl]

Tues. 01-17-06
Weight 118

7:45 AM
EC Stack

10:15 AM
8 oz Bay Scallops
6 oz LC Yogurt (I wasn't going to get LC yogurt until I saw the it had TWICE as much protein in it)
4 Cranberry, 1 Script, 1 Multi, 1 Echinacea

1:00 PM
1.5 oz Sunflower Seeds
1/2 Cup Cottage Cheese

4:45 PM
4 oz Albacore Steak
2 tsp Hot & Spicy Stone Ground Mustard

6:15 PM CHEST & ABS
Flat Bench
65# x 10, 85# x 8, 75# x 10

Incline DB Press
20# DBs x 10 - 3 sets

Flat Flies
12# DBs x 10 - 2 sets

Crunches w/10# DB
3 sets of 20

Sidebends w/20# DB
3 sets of 20

7:00 PM
ON Pro Complex Protein Shake w/Glut
1 Breadstick
4 Cranberry, 1 Echinacea, 1 Script

8:00 PM
1 Cup Raw Cabbage

9:00 PM
3.5 Cups Popcorn - oops

Totals: CAL 1419, FAT 52, CARB 68, PRO 163 (f34%, c18%, p48%)

 

[scorpiogirl]

Wed. 01-18-06
Weight 118

7:00 AM
EC Stack

7:45 AM
Small Breve w/SF Almond Syrup (Leads Group Meeting at a coffee house)

12:00 PM
4 oz Albacore Steak
2 tsp Hot & Sweet Stone Ground Mustard
1 Multi, 1 Echinacea, 4 Cranberry

1:45 PM
1/2 Marco's Italian Sub

6:00 PM
1.5 Cups Raw Broccoli Florettes

7:00 PM
5 oz Shrimp sauteed in cooking spray, butter buds and fresh squeezed lemon juice

8:30 PM
CRAP - splurged!!!!!
A BUNCH of Cheez-It's (hot & spicy)

Totals: CAL 1207, FAT 58, CARB 68, PRO 114 (f42%, c21%, p37%)

 

[scorpiogirl]

Thurs. 01-19-06
Weight 117

7:00 AM
EC Stack

7:30 AM BI's, TRI's, CALVES

Incline DB Curls
12# DB's x 10 - 3 sets

Standing DB Curls
12# DBs x 10
15# DBs x 10 - 2 sets

Dips using bench
3 sets of 12

Tricep Extensions w/20# DB
3 sets of 10

Standing Toe Raises w/20# DBs (supersets with Bi's & Tri's)
2 sets toes straight
2 sets toes out
2 sets toes in

9:30 AM
15 Sweedish Meatballs

 

[*Bunny*]

I usually just take it until I'm tired of it and then switch to CB for a week or so. I try not to take it on Sunday either....but I'm afraid I'm addicted! lol

Have you ever completely given your body a break from the Ephedrine/Caffeine Stack, say two FULL weeks with no use?

 

[scorpiogirl]

Have you ever completely given your body a break from the Ephedrine/Caffeine Stack, say two FULL weeks with no use?

I know I need to...but I haven't done two complete weeks since before September. Well, I take that back. I did 2.5 - 3 weeks with the CB in November, I think....and then did another week of CB in there somewhere too after that.

I can feel it when I need to give it a rest. It's like I can't take the jolt of it anymore and I need to back off. I probably need to stop before that though....like I said - Hi, my name is SG and I'm an EC Stack freak!! lol

 

[scorpiogirl]

Thurs. 01-19-06
Weight 117

7:00 AM
EC Stack

7:30 AM BI's, TRI's, CALVES

Incline DB Curls
12# DB's x 10 - 3 sets

Standing DB Curls
12# DBs x 10
15# DBs x 10 - 2 sets

Dips using bench
3 sets of 12

Tricep Extensions w/20# DB
3 sets of 10

Standing Toe Raises w/20# DBs (supersets with Bi's & Tri's)
2 sets toes straight
2 sets toes out
2 sets toes in

9:30 AM
15 Sweedish Meatballs

1:00 PM
4 oz Albacore Steak
2 tsp Hot & Sweet Mustard
1 cup Blueberries - these were so good I wanted to eat the whole bag

4:30 PM - Starving and all I had was....
Protein Bar

6:00 PM
Had a meeting and no food. My stomach was screaming at me. To the point of being "gaseous"! I hate that feeling. For me it means I need FOOD.

7:30 PM
1 pc Multigrain Bread (trying to calm the stomach - didn't work)

8:00 PM LEGS & GLUTES

Squats on Smith
95# x 10, 105# x 10, 115# x 10

Leg Extensions
40# x 10, 70# x 10, 70# x 10

Leg Curls
25# x 12, 35# x 10, 35# x 10 (that crappy bench again - but I'm feelin' 'em!)

Glute Kickbacks
3 sets of 25

Butt Bridge 3/10# DB
3 sets of 20

9:15 PM
ON Pro Complex Protein Shake w/Glut

9:45 PM
Egg Sandwich - 2 whole eggs, 2 pcs Multigrain bread
2 Sesapure

I'm really ready to eat! I can't wait to be done with the cutting stuff.....actually, it looks like I'm already done - for today anyway! lol I just HAD to eat. My stomach finally settled down after the egg sand. Oh, it was really uncomfortable. That's one of the things that usually happens when my sugar gets too low. I ate a couple of pieces of hard candy while at my appointment that I didn't log to try to get the sugar up a little.

Get ready IP - come Monday....IT'S ON GURL!!!!!!!!!!!!!! YEAY!!!!!!!!!!!!

Totals: CAL 1685 , FAT 66, CARB 108, PRO 154 (f37%, c25%, p38%)

 

[iceprincess]

Get ready IP - come Monday....IT'S ON GURL!!!!!!!!!!!!!! YEAY!!!!!!!!!!!!

OOHHH it is ON!!!!

 

[treilin]

Just busy, I guess. Friday I like to get my log all up-to-date as much as possible because Saturday I have a busy workday and Mr. S is usually home on the weekend so I don't get a lot of time to be here.

OH HAPPY DAY!!!! I have a whole day ALONE - ALL TO MYSELF!!!!! I don't usually get that, so I'm going to update my log, go to the grocery and get some stuff done around the house.

I'm looking at the recipe thread right now. I'm bored with my diet and need some "BAM" as Emeril would say!!! lol

I'll be back a little later on today to update.

Lucky you!!! I get my day tomorrow! First time in like 3 months. I'm sooo looking forward to it.

 

[scorpiogirl]

Lucky you!!! I get my day tomorrow! First time in like 3 months. I'm sooo looking forward to it.

Hope you enjoy EVERY SECOND!!!

 

[scorpiogirl]

Here are some pics I took this morning after I got out of the shower.

http://i35.photobucket.com/albums/d198/ScorpioGirl1/Quads01-20-06.jpg

http://i35.photobucket.com/albums/d198/ScorpioGirl1/CalfHamstring01-20-06.jpg

http://i35.photobucket.com/albums/d198/ScorpioGirl1/Back01-20-06.jpg

http://i35.photobucket.com/albums/d198/ScorpioGirl1/Back101-20-06.jpg

http://i35.photobucket.com/albums/d198/ScorpioGirl1/Bi101-19-06.jpg

http://i35.photobucket.com/albums/d198/ScorpioGirl1/Bi01-19-06.png

 

[*Bunny*]

What no abs??? *pouting*

Lookin' good SG! The extra muscle will look GREAT on you


Love your calves

 

[scorpiogirl]

What no abs??? *pouting*

Lookin' good SG! The extra muscle will look GREAT on you


Love your calves

OK, Bunn's....just for you....lol! Thanks for the compliment on my calves. It's so hard for me to keep them, much less, get them to grow! I really need to hammer them in the next couple of months.

 

[*Bunny*]

OK, Bunn's....just for you....lol!

Thank you ...

 

[Roonytunes]

Looking AWESOME, SG! You are my inspiration now

 

[scorpiogirl]

Looking AWESOME, SG! You are my inspiration now

Thank you, Roony! I have a feeling now that you've tweeked things a little you're going to do juuuuust fine!

I know what you're going thru with the sticky fat (notice I don't have ANY pics of my ars - nor will I until I'm happy with it! lol)

 

[scorpiogirl]

FRIDAY!!!!!!!! 01-20-06

7:00 AM
EC Stack

10:00 AM
2 pcs LC 7 Grain Bread
2 TBSP ANPB
2 tsp SF Blackberry Jam
2 Sesapure, 1 Echinacea

1:30 PM
1/4 cup Sunflower Seeds
4 Cranberry

2:40 PM
1 Crunchy Taco Supreme - Taco Bell - I stopped to get my daughter lunch and caved!!
2 Sesapure

 

[Miss24k]

Noce job SG you look great

 

[scorpiogirl]

Noce job SG you look great

Thanks, Miss24k! Now I just need an ass like yours!! lol

 

[scorpiogirl]

FRIDAY!!!!!!!! 01-20-06

7:00 AM
EC Stack

10:00 AM
2 pcs LC 7 Grain Bread
2 TBSP ANPB
2 tsp SF Blackberry Jam
2 Sesapure, 1 Echinacea

1:30 PM
1/4 cup Sunflower Seeds
4 Cranberry

2:40 PM
1 Crunchy Taco Supreme - Taco Bell - I stopped to get my daughter lunch and caved!!
2 Sesapure

4:45 PM SHOULDERS & BACK

Side Lat Raises
12# DBs x 10, 12# x 10, 12# x 10 (failure)

Shrugs
20# DBs x 12 (moved over to the Smith)
45# x 12, 65# x 12, 85# x 12

Seated Cable Rows
50# x 10, 60 # x 10, 60# x 10

Bent Over Rear Delt Raises
10# DBs x 10, 12# DBs x 10, 12# DBs x 10

Good Mornings w/EZ Curl Bar
3 sets of 12

6:00 PM
ON Pro Complex Protein Shake w/ Glut

 

[mermaid]

Wow, awesome pics.

Just shows what hard work and CONSISTENCY can do.

Still learning that lesson....

Can't wait to follow the bulking with IP.

 

[scorpiogirl]

Originally Posted by scorpiogirl
FRIDAY!!!!!!!! 01-20-06

7:00 AM
EC Stack

10:00 AM
2 pcs LC 7 Grain Bread
2 TBSP ANPB
2 tsp SF Blackberry Jam
2 Sesapure, 1 Echinacea

1:30 PM
1/4 cup Sunflower Seeds
4 Cranberry

2:40 PM
1 Crunchy Taco Supreme - Taco Bell - I stopped to get my daughter lunch and caved!!
2 Sesapure

4:45 PM SHOULDERS & BACK

Side Lat Raises
12# DBs x 10, 12# x 10, 12# x 10 (failure)

Shrugs
20# DBs x 12 (moved over to the Smith)
45# x 12, 65# x 12, 85# x 12

Seated Cable Rows
50# x 10, 60 # x 10, 60# x 10

Bent Over Rear Delt Raises
10# DBs x 10, 12# DBs x 10, 12# DBs x 10

Good Mornings w/EZ Curl Bar
3 sets of 12

6:00 PM
ON Pro Complex Protein Shake w/ Glut[/QUOTE]
6:45 PM
1 Cup Raw Cabbage

6:45 PM
4 oz Bay Scallops (sauteed in garlic powder, butter buds & fresh squeezed lemon juice)

8:30 PM
2 Servings Cheez-It's .... AGAIN!!!
2 Sesapure

Urg...I'm stuffed!

Totals: CAL 1449, FAT 69, CARB 83, PRO 122 (f36%,c23%, p41%)

 

[nelmsjer]

SG, you really look GREAT! Awesome job on the cutting and consistency.

Now it's time for.... MORE MUSCLE!!!

 

[iceprincess]

THANKS SG for the the Pictures!! They look AWESOME!!

Boy your hard work, consistancy and dedication has definitely paid off!

Way to go Girl!! Now it is on to MUSCLE building time!!

 

[scorpiogirl]

THANKS SG for the the Pictures!! They look AWESOME!!

Boy your hard work, consistancy and dedication has definitely paid off!

Way to go Girl!! Now it is on to MUSCLE building time!!

Thanks, IP, N & M!!! I've been working at it.....but I'm ready to EAT!!!!!!!

 

[scorpiogirl]

Sat. 01-21-06
Weight 116.5

7:15 AM
EC Stack

9:45 AM
2 oz Scallops
6 oz Yogurt

1:15 PM
4 oz Albacore
1 Cup Fried Cabbage (fried in cooking spray)
1 Echinacea, 2 Cranberry

4:00 PM (pre-workout snack)
1 Cup Raw Broccoli
3 TBSP Sour Cream & Onion Dip
1 Breyers LC Fudge Bar
(only 6 grams of protein here, but my PWO Shake will make up for that)

4:45 PM CHEST & ABS

DB Press 20# DBs
3 sets of 10

DB Flies
12# DBs x 10
15# DBs x 10 (2 sets)

Crunches w/15# DB behind head
3 sets of 25

Side Bends w/15# DB
3 set of 20

5:30 PM
ON Pro Complex Protein Shake w/Glut

 

[Afgrl]

Great job SG, awesome pics, too. Keep it up, you're lookin good.

 

[scorpiogirl]

Great job SG, awesome pics, too. Keep it up, you're lookin good.

Thanks, Girl!

 

[scorpiogirl]

Sat. 01-21-06
Weight 116.5

7:15 AM
EC Stack

9:45 AM
2 oz Scallops
6 oz Yogurt

1:15 PM
4 oz Albacore
1 Cup Fried Cabbage (fried in cooking spray)
1 Echinacea, 2 Cranberry

4:00 PM (pre-workout snack)
1 Cup Raw Broccoli
3 TBSP Sour Cream & Onion Dip
1 Breyers LC Fudge Bar
(only 6 grams of protein here, but my PWO Shake will make up for that)

4:45 PM CHEST & ABS

DB Press 20# DBs
3 sets of 10

DB Flies
12# DBs x 10
15# DBs x 10 (2 sets)

Crunches w/15# DB behind head
3 sets of 25

Side Bends w/15# DB
3 set of 20

5:30 PM
ON Pro Complex Protein Shake w/Glut

9:00 PM - and the cheat begins.......
1 Chicken & Cheese Chimichanga (Jose Ole)
1 Slice Kraft Singles
4 oz French Fries (Ore Ida)
2 Cranberry, 2 Sesapure

Totals: CAL 1254, FAT 45, CARB 121, PRO 79 (crap!) ((f35%, c38%, p27% )