~~~Aries13 2006-2007 Log~~~

[Aries13]

Sunday- July 2nd

11:30am:
1/4c skim milk
1/4c raw oats
4 egg whites
3/4 scoop whey
1 small nectarine

12pm:
Back-
Pull ups- 2 sets x 8
lat pull down- 75lbsx8 x 3, 70lbs x 8
upright rows w. curve bar- 60lbsx 8 x 5
cable rows- 70lbsx8 x 4
a-bar pull down-75lbs x 8 x 4

Biceps-
Curls w. curve bar- 40lbs x 8 x 4
hammer curl- 15lb dmbls. x 8 x 5
concentration curls- 15lbs x 8 x4

*20 min cardio

1:30pm:
1/2c skim milk
1 scoop whey
1 small banana

4pm:
5oz. grilled chicken
1 large russer potato-steak fries baked in oven
1c salad(romaine,tomato,cucumber,balsamic,olive oil)
*mrs.dash, cooking spray

7pm:
1/4c skim milk
1/4c raw oats
4 egg whites
3/4 scoop whey

9:30pm:
3oz. grilled chicken

 

[treilin]

Happy 4th Miss Aries

 

[iceprincess]

Happy 4th Aries!! Hope you had a fabulous weekend!!

 

[Aries13]

MONDAY July 3, 2006

Waking Body temp: 97.7 F

10:30am:
1 hr cardio

12pm:
1/4c raw oats
1/4c skim milk
1/2 small banana
4 egg whites
3/4 scoop whey
2 TBS sf syrup

3pm:
2 oz. grilled chicken breast
2 oz. grilled lean portk roast
2oz. grilled steak
*left overs
1 russet potato baked
1c mixed greens salad, balsamic

6pm:
1c pasta w. garlic, spinach, 1 TBS olive oil
4 oz. pork roast
1c mixed salad

9pm:
1/4c raw oats
1/4c skim milk
4 egg whites
3/4 scoop whey
2 TBS sf syrup

1am:
1 TBS npb

 

[Aries13]

Tuesday July 4, 2006

waking body temp: 97.9 F

11am:
1/2 small apple
1/4c raw oats
1/4c skim milk
4 egg whites
3/4 scoop whey
1 tsp vanilla xtract
cinnamon
1/4c sf syrup

GyM:
*Rode bike to the gym, 20 min
Tris-
Dips - 3 x 12 on parallel flat benches
skull crushers- 40lbs x 8 x 5
pulldown-25lbs x 8 x 5

Shoulders-
Military press- 15lb dumbls x 8 x 4
Upright row - 50lbs x 8 x 4
Side raise- 12lb dmbls x 8 x 4
Front Raise- 12lb dmbls x 8 x 4
Rear delt- 65lbs x 8, 60lbs x 8, 55lbs x 8, 45lbs x 8
Shrugs- 35lbs dmbls x 8 x 4

* Rode bike 40 min. post workout. Dont know mileage... kicked my butt!

2pm:
1.5 scoop whey
1 large golden delicious apple

4pm:
1/4 peas
3 small red potatos
1 small onion
1 TBS olive oil
4 oz. grilled chicken
1/2c mixed green salad, balsamic

7pm:
1/4 raw oats
4 egg whites
3/4 scoop whey
2 tbs sf jelly

8pm:
*Family BBQ
Small green salad
4oz. skirt steak

11pm:
1/2 protein bar

HAPPY 4th EVERYONE!!!!! HAVE A GOOD ONE!!!!

 

[que_66]

It's 3.2 miles to the gym on my bike.


dumb question: what is a skirt steak?

 

[Sassy69]

dumb question: what is a skirt steak?

A nice filet in an A-line?

 

[Aries13]

It's 3.2 miles to the gym on my bike.


dumb question: what is a skirt steak?

I donno really... ITS SO delicious though. Its like really lean beef sliced very thin and then seasoned.... this one was teriyaki and grilled .. tasted kind of sweet and so GOOD

 

[sbt2082]

Hey you Hope you have a good day!!!

 

[Aries13]

Wednesday July 5, 2006

11 am: Cardio on empty as always ...
-rode bike to the gym, took me 20 minutes (21 minutes EXACTLY)
-Stationary interval program level 7 ,20 min
-stair master interval program level 5, level 12, 1 min intrvls. 15 min
-rode bike for another 40 min.

1pm:
1/4 scoop raw oats
3 egg whites
1 scoop whey
1/4 c skim milk
1 TBS sf jelly

4pm:
1/2c ff cottage cheese
1/2c crushed pineapple

7pm:
1/4 scoop raw oats
3 egg whites
1 scoop whey
1/4 c skim milk
1 TBS sf jelly

10pm:
2 slices ww bread low carb
1 tbs lf miracle whp.
lettuce
2 oz. turkey breast
2 oz. grilled chicken breast
3 yellow pepper rings

1:30am:
1 TBS NPB
1/2c skim milk