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Post by Cathy on Sept 3, 2008 14:36:04 GMT -5
Yesterday I got a bit sick at work and missed my last 2 meals  My tummy feels terrible Ya see!!!!!!!!  ? It's that syrupy fish I tell ya!!!!!!! ;D OK, maybe that combined with the crazy ER ;D |
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Post by sapphire on Sept 3, 2008 17:21:06 GMT -5
Hey Cathy! How did I miss YOUR journal? Very niccccccce workouts! I love tilapia! XO Sapph |
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Post by Cathy on Sept 3, 2008 21:43:38 GMT -5
Hey Cathy! How did I miss YOUR journal? Very niccccccce workouts! I love tilapia! XO Sapph Well I am so glad you found it!  |
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Post by Cathy on Sept 3, 2008 21:47:29 GMT -5
Today was a non weight training day. But I did run my behind off in the ER for 12 hours!
meal 1: 1/2c oatmeal and PS
meal 2: PS and one slice ezekial toast
meal 3: 3.5 oz top round, green beans
meal 4: 3.5 oz top round and cauliflower, almonds.
meal 5: 4 oz salmon and green beans, almonds.
Missed #6. Way too busy at work.
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Post by Cathy on Sept 4, 2008 7:35:39 GMT -5
Today is another work day and a non weight training day. My goal is to get all my meals in, no matter busy we are. meal 1: 1/2 c oatmeal, PS. meal 2: 6 egg whites and 1 piece ezekial toast. meal 3: 3 oz top round, green salad, apple. meal 4: ps, almonds. meal 5: 3 oz poached chicken breast, green beans, almonds. missed meal 6...had to fix a face after a hockey puck struck it, a long and delicate procedure. So I had a tbsp of natural PB. Tomorrow I am off and can't wait to workout ;D ;D |
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Post by Cathy on Sept 5, 2008 13:28:59 GMT -5
Weight Training Day ;D ;D ;D Incline db press: 2 x 12 with 25pd DB's Cable Crossover: (free motion machine) 2x 15 with 50 pds Lying DB pullover: 2 x20 with 35 pd DB Just wider than shoulder width grip BB upright row: 2 x 9 with 60 pd barbell seated side laterals: 2 x12 with 12.5 db's seated rear delt flye machine: 2x 15 reps with 40pds standing db press: 2x 20 with 20 pd db's ( left delt is feeling much more stable) abduction machine: 1x 25 with 125 pd, 1x 20 with 130 pds, 1x 15 with 135 pds supported SLR: 2x20 Incline sit up: 2x15 Lying twist:1x12/side Cardio: Jump rope 15 minutes, suicide drills  15 minutes, bench step ups 10 minutes. Meal 1: PS and ezekial english muffin Meal 2: 3 oz turkey breast, 1/3 c sweet potatoe (pre workout) Meal 3(post workout) PS and 2/3 c brown rice Meal 4: 4 oz lemon sole, 1/4 brown rice Meal 5:3.5 oz turkey breast, broccoli, raw walnuts meal 6: PS |
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Post by Cathy on Sept 6, 2008 22:28:03 GMT -5
Work day
wake up: glutamine, bcaa's/water, coffee
AM cardio :spinner bike 30 minutes moderate pace
meal 1: 1/2 c oatmeal, PS
meal 2: PS, 1/3 c sweet potatoe
meal 3: 3.5 oz lemon sole, heirloom tomatoes with a smidgeon of sea salt
meal 4: 3.5 oz lemon sole, green salad with tomatoe
meal 5: 1 tbsp nat pb (too busy to eat)
meal 5: PS before bed with glut,bcaa's and 1 tbsp nat pb
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Post by tank316 on Sept 7, 2008 7:48:24 GMT -5
Work day wake up: glutamine, bcaa's/water, coffee AM cardio :spinner bike 30 minutes moderate pace meal 1: 1/2 c oatmeal, PS meal 2: PS, 1/3 c sweet potatoe meal 3: 3.5 oz lemon sole, heirloom tomatoes with a smidgeon of sea salt meal 4: 3.5 oz lemon sole, green salad with tomatoe meal 5: 1 tbsp nat pb (too busy to eat) meal 5: PS before bed with glut,bcaa's and 1 tbsp nat pb Just like me, with out the coffee. Just like me again! Great w-o btw, keep up the hard work! |
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Post by Cathy on Sept 7, 2008 12:31:20 GMT -5
Work day wake up: glutamine, bcaa's/water, coffee AM cardio :spinner bike 30 minutes moderate pace meal 1: 1/2 c oatmeal, PS meal 2: PS, 1/3 c sweet potatoe meal 3: 3.5 oz lemon sole, heirloom tomatoes with a smidgeon of sea salt meal 4: 3.5 oz lemon sole, green salad with tomatoe meal 5: 1 tbsp nat pb (too busy to eat) meal 5: PS before bed with glut,bcaa's and 1 tbsp nat pb Just like me, with out the coffee. Just like me again! Great w-o btw, keep up the hard work! Thank you Tank! |
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Post by Cathy on Sept 7, 2008 12:33:49 GMT -5
Sunday:work day, this is 5 ouit of 7 12's in the ER and I am still on my feet ;D wake up: glutamine, bcaa's, coffee meal 1: ezekial english muffin with honey and 3.5 oz lemon sole meal 2: PS, 1 slice ezekial toast meal 3: 3 oz turkey breast, dandelion greens meal 4: 3oz turkey, fuji apple, walnuts meal 5: nat pb 2 tbsp too busy to eat again before bed:glutamine, bcaa's/water, zma |
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Post by Cathy on Sept 8, 2008 13:08:07 GMT -5
Monday:WEight Training Day ;D ;D
wake-up:water/bcaa's, glutamine
Back/Hams/Calves
SS: WG PD to upper chest 2x12/75 superset with UHG BB bent over rows 2x12/60
CG seat cable row 1 1/2reps 2x10/65
dropset:one arm db row 2x12/35 drop to 30 6 more
SS: ADD machine/stiff leg deads.
ADD: 2x20 with 95 drop to 85 10 more, stiff leg deads 2 x 20 with 60, drop 50 and 10 more
Lying leg curl with eccentric emphasis(lower over 5 full seconds) 2x8/60
seated calf raise (dropset) 2 x 15 with 55, drop 45 8 more
cardio: 30 minutes walk treadmill, incline 6, speed 3, moderate pace.
meal 1: 3.5 oz lemon sole, ezekial english muffin with honey
meal 2:PS with glut, bcaa's and 1/4 c oatmeal
meal 3: PS with supps, 2/3 c brown rice with honey
meal 4: 6 eggwhites w/hot sauce, slice watermelon
meal 5: 3oz chicken breast, green salad, walnuts.
meal 6: PS, glut, bcaa's.
I just want to say I completely blew off the ice cream urge when I took my daughter out for hers ;D
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Post by chanman83 on Sept 8, 2008 13:11:27 GMT -5
great job Cathy on those super sets!
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Post by Cathy on Sept 8, 2008 15:30:00 GMT -5
great job Cathy on those super sets! Thank you  Stretching and heating pads are a big help! |
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Post by irons77 on Sept 9, 2008 10:17:17 GMT -5
Looking good Cathy!! Keep it up
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Post by Cathy on Sept 9, 2008 12:54:13 GMT -5
Weight Training day ;D Bi's/Tri's/Abs
Standing BB 5/5/5 curls:2x5/5/5 with 35pd BB
SS: Seated preacher BB curl/Standing DB Hammer curl: 2x10 each
30pd for preachers, 12.5 db for hammers
Dropset:reverse grip pushdown:2x12@60, drop 55 7 more.
SS: seated 2 arm overhead single DB extension//standing 2 arms DB kickbacks 2x10/each
32.5 db for overhead, 8 pd for kickbacks
dropset:cable crunch 2x15 w/65 drop 55 8 more
SS: SLR // Lying twist 2x15 each
Cardio: 20 minutes stepmill level 5, 15 minutes ARC trainer
wake up:supps, coffee
meal 1: 6 3egg whites, 2 slices ezekial toast
meal 2:PS,supps
workout
meal 3: PS w/supps, 1/2 c brownrice
meal 4: 4 oz lemon sole, 1/2 c brown rice, greens
meal 5: reward meal
Strained an external intercostal muscle yesterday. It didn't hurt my workout today, but it is feeling achy.
before bed:glut,bcaa's,water and zma.
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15 minutes, bench step ups 10 minutes.
