Roonytunes 2006

[Roonytunes]

Oh, those protein waffles sound really yummy.......

(I'm trying not to think about the Sangria, LOL)

I got jealous reading about your protein pancakes, but that would involve me having some cooking skills to get the pancakes on and off a skillet without them burning or crumbling into bits So I had to improvise and throw everything in a non-stick waffle maker that beeps when its done. They aren't exactly soft and fluffy waffles, but they'll do for now.

And yeah, those damn Sangrias were really yummy too. But let's not talk about them.

 

[Roonytunes]

Whew! GIRL!!!! This will satisfy the palate(sp), huh?!?!?!

YUP!! I actually belong to a dining group but obviously haven't been going too regularly anymore. I try to wait for dinners/restaurants that I really want to try and then try to schedule a cheat meal around 'em. But this one was worth it. Most of my cravings are now satisfied for a while.

 

[Roonytunes]

Mon, 1/23

Scale weight: 123lbs

No carb post cheat meal day...

7am: 50mins cardio

5 mins warmup on elliptical
10 mins on stair mill - varying 10 sec intervals
10 mins on stairmaster - varying 10 sec intervals
20 mins on stairmill - varying 20 sec intervals
5 mins cooldown on elliptical

According to HRM: 520 cals burned

8:35am:
Smoothie
(1 cup liquid eggwhites, 1 scoop Rocky Road whey, 1 tbsp ANPB, 1/2 cup ice)

Noon:
3 oz spiced chicken breast
grilled veggies - broccoli, eggplant, mushrooms, hot peppers
1/8 cup almonds

2:30pm:
3 oz spiced chicken breast
grilled veggies - broccoli, eggplant, mushrooms, hot peppers

4:30pm:
3 oz spiced chicken breast
1/8 cup almonds

7pm: Upper Body workout

Chest Supersets:

3 sets of 12 reps (flys with 15lb dbs + incline bench press with 20lb dbs)
1 set of 15 reps (flys with 15lb dbs + incline bench press with 20lb dbs)

Back:

Assisted pull-ups (my trainer held my feet and helped push me up)
3 sets of 6, 4th set of 8

Low Rows
1 x 10 with 55lbs
3 x 12 with 50lbs

Shoulders:

Shoulder Press Machine
5 x 15 of 25lbs

Lat Raises
4 x 15 with 5lb dbs

8:15pm:
PWO shake of 1 scoop whey mixed with water

10pm:
3 oz cooked turkey
Approx 1 cup red cabbage with apple cider vinegar
1/4 cup pecans

Totals: ~1440 cals (39g carbs, 180g protein, 67g fat)
Macros: ~10c/50p/40f

 

[iceprincess]

Assisted pull-ups (my trainer held my feet and helped push me up)
3 sets of 6, 4th set of 8

Great job RT!! I LOVE it when woman are training with pull-ups!!

 

[Roonytunes]

IP, I hope to do one full pull-up on my own soon...that's my near term goal!

Tues, 1/24

Scale weight: 123lbs

Day off Work/Study At Home Day

6:30am:
50 mins spinning class
According to HRM – 350 cals burned

I ended up falling back asleep after showering. I am so tired these days with a full plate. I woke up again at 9:45am. Oops!

10am:
½ cup oatmeal
¾ cup liquid egg whites
1 tbsp unsweetened apple sauce
½ cup Fage Greek yogurt
¼ cup blueberries
pumpkin spice for added flavor

12:30pm:
7 oz broiled scallops seasoned with black pepper
steamed spinach
½ cup brown rice

3:30pm:
2 oz broiled salmon
steamed spinach
½ cup brown rice

6pm:
3 oz cooked turkey
¼ cup cooked green beans
1/8 cup almonds

7pm – 8pm:
Body sculpting class
(lunges, squats, shoulder presses, bicep curls, push-ups, hip flexor mat work, oblique crunches etc.)

9 pm:
4 oz cooked turkey
raw red cabbage with apple cider vinegar
1/8 cup almonds

Totals: ~1320 cals (107g carbs, 156g protein, 30g fat)
Macros: ~30c/50p/20f

 

[scorpiogirl]

I ended up falling back asleep after showering. I am so tired these days with a full plate. I woke up again at 9:45am. Oops!

Sometimes you just gotta' catch some ZZZZZ's! Lord knows, you're not lazy! You ALWAYS have SOMETHING going on - all training aside!

 

[buffalogal]

Just checkin' in RT! Still looking good, as usual...

 

[Roonytunes]

Thanks for the empathy, SG and I'm happy to see you back, BG!!

Wed, 1/25

Scale weight: 122lbs

7am: 30 mins HIIT training
Speed/Agility training with sprints, side shuffle/back shuffle drills, hops, ab work etc.

8:30am:
2 slices Eziekal bread
tuna salad (1 can small tuna, 1 tbsp fage yogurt mixed with vinegar and pepper)

11:15am:
3 oz broiled salmon
1/2 cup brown rice
cooked spinach

1:15pm:
3 oz spiced chicken breast
grilled veggies - eggplant, spinach, mushrooms, hot peppers
2 brown rice cakes

3:15pm:
1.5 oz spiced chicken breast
grilled veggies - eggplant, spinach, mushrooms, hot peppers
1/8 cup almonds

5:15pm
2 oz spiced chicken breast
grilled veggies -spinach, mushrooms, hot peppers
1/8 cup almonds

7:30pm: Lower body training

Free standing barbell squats:
3 x 15 with bar + 20lbs
1 x 15 with bar + 30lbs

Smith Machine squats:
4 x 15 with 70lb plates

Leg Press with wide spaced legs (target hamstrings):
1 x 15 with 110lb plates
3 x 15 with 160lb plates

Lying leg curls:
4 x 15 with 50lbs
8:45pm:
PWO shake - 1 scoop whey mixed with water and crushed ice

10:15pm:
3 oz cooked turkey
Raw red cabbage with vinegar
1/4 cup pecans

Totals: 1410 cals (90g carbs, 166g protein, 44g fat)
Macros: ~25c/50p/25f

 

[*Bunny*]

Great job RT!! I LOVE it when woman are training with pull-ups!!

Me too ... Wide Grips at that ... one of things that helped my lat-a-tat-tats grow

 

[buffalogal]

Me too ... Wide Grips at that ... one of things that helped my lat-a-tat-tats grow

Wow! If your lats are partly the result of wide-grips I'm definitely going to start throwing them in.