Weight and Resistance Training - 20 - 26 Apr -- Lifters Meals/Workout Accountability

04-20-2009, 09:48 AM
*I* Ilene, had a POP weekend :carrot: ........

Now, on with the week in the same manner...

Ran yesterday and will run today and hit the gym...

04-20-2009, 09:50 AM
Ooopps, how's everyone else doin'???

:coach: NEXT !!

04-20-2009, 11:49 AM
Hi Ilene

I fell of the sugarwagon in a major way this weekend (please tell me a 4 pound bump in the wrong direction on the scale is temporary....) so i am off for my run too!

04-20-2009, 12:11 PM
Linniet, sugar totally causes me to retain several pounds of water. Welcome!! Drink plenty and stick to plan today!

Thanks for starting the thread, Ilene. Congrats on the POP weekend!! That is AWESOME!! :carrot:

Yesterday was ALMOST POP. I didn't pack enough food for my call at the hospital and I was up late waiting on babies and had some chips and queso. Fine calorie wise, but not so fabulous nutrition wise. I really need to go to the store today.

So far:
eggs, beans, mushrooms, red bell pepper, red chile and a little cheese.

That's all I got for the day so far. Tonight will be 1 hr weights and I might go for just a 2 or 3 mile run.....I'm sleepy from those babies. But always a joy and privilege.

04-20-2009, 06:42 PM
Meals today:

1. Oatmeal, raisins
2. apple and pp
3. 1/2c rice, eggwhites, 1 egg, veggies
4. ground beef, rice, veggies

Going to the gym in a few minutes for cardio and weights :strong:

04-20-2009, 07:04 PM
I wasn't POP, but for having a wedding to attend, and a cranky DH with a sinus infection bordering on pneumonia, I did pretty well.

Saturday I had 2 bite sized treats at the wedding, a mushroom stuffed ravioli and a crabmeat stuffed something. It was good, and I had the calories available, so I feel no guilt. My policy for special occasions is that I'm allowed to try foods I normally wouldn't eat IF I've never had it before, OR if its something truely special or seasonal, and then only in modest portions.

Yesterday was miserable, my throat is itchy and hot feeling. I lived on popsicles, everything else hurt. Today I've made better food choices, but I've also had 1/2 a bag of cough drops. I've been stuck playing receptionist doing 3 jobs while my two co-workers are out, so I can't be losing my voice or coughing into the phone. (I suffer sooo much for these people! :D)

It's almost time to go home, I had planned to do more cardio tonight, bt I might just go to bed early instead. Like at 6:30pm. That would be 10 hours of sleep. I did my upper body lifting this morning and then an easy mile on the treadmill.

04-20-2009, 09:29 PM
I could use some accountability, so I'll join in.

Meal 1: 2 hard boiled eggs and two Italian Style Chicken Sausage

Meals 2 and 3: 3 bags frozen stir fry veggies, 8 oz lean top round, 1/2 Jalfrezzi Curry Sauce (1/2 of total recipe each meal)

Meal 4: Turkey roll-up, low-carb flax-enriched lavash, romaine, guacamole, and taco sauce.

2 cups of coffee with sugar-free french vanilla coffeemate throughout the day.


Warmup (1 set of 10 each)
Shoulder dislocates
T-spine rotations
Bird Dogs
Reverse Crunch
Overhead Squats with broomstick
Light kettlebell Sumo deadlift high pull
Light kettlebell swings
medball cleans
Alternating Lunges

Strength Portion:
Back Squats- 3 progressive warmup sets then 3 sets of 5

3 rounds (rest only when/if needed)
A. 10 pullups-went to band assisted at end of second round (I'm going to focus on pullups for the near future).

B. Incline Situps (30, 20, 10)

C. 12 Trap Bar Deadlifts

Didn't get around to foam rolling. Planning on getting in some static stretching before bed. I've really been neglecting both the rolling and stretching. Need to get on track with that.

04-21-2009, 08:41 AM
Depalma- On my first read through, I missed that you had halved the recipe for meals 2 and 3 and was thinking very evil thoughts about guys posting their food!

What is a shoulder dislocate- it sounds like something I try to avoid!

04-21-2009, 10:14 AM
Shoulder dislocates, Shoulder dislocations, or you may know them as pass-throughs.


I like to throw in one or two shoulder flexibility or stability movements into the warmup and I've been seeing Cheryl doing a lot of these in her Crossfit warmups and decided to start incorportating these more into mine as after I am satisified with my pullups, I'm hoping to hone in on a non-laughable overhead squat and right now, shoulder flexibility on these is a key weak point.

And yeah, it's two servings. Even I can't eat that many veggies at one time! That fills up an large wok. I'm two lazy to cook twice in one day.

04-21-2009, 06:43 PM
Thanks- I do know them as pass throughs, and for me, quite painful!

04-21-2009, 08:24 PM
Wow, Depalma, you worked hard today in the gym...

1. eggwhites and oatmeal w/raisins
2. bran, yogurt, pp
3. extremely large salad, with everything but the kitchen sink in it, oatmeal and raisins -- I love oatmeal :hun: I eat it as a desert
4. chicken, ww pasta, peas, corn, no lo carb veggies, I forgot :lol:...

5k run
workout from home... don't feel like going out tonight...I'm going to practice a routine that I will show a friend later on...

04-21-2009, 09:02 PM

Meal 1: 2 eggs, 3oz Salmon, 2 cups of green beans

Meals 2 and 3 (1/2 recipe each meal): 3 bags of stir-fry veggies and 8oz extra lean pork loin cooked in tiki masala curry sauce.

Meal 4: Same as yesterday, turkey, guac, romaine rolled up in a low-carb lavash

3 cups of coffee with tablespoon of SF French Vanilla Coffeemate between meals.


4 rounds of 1/2 mile run with 1/4 mile recovery walks. Trying to increase my 1/2 mile speed from putrid to pitiful.

Did the stretching before bed last night and plan for more tonight. Still haven't gotten around to foam rolling. Perhaps I'll get to it tonight.

04-21-2009, 10:26 PM
Welcome to the thread, Depalma! I admit, I'm looking forward to hearing about your days. You seem to be a weight-lifting Jedi, always full of sound and specific advice!

Well, the good news is that the reeses pnb eggs are gone.

The bad news I'm sure you can guess where they went.

Today has been okay. I have a cold so I slept in rather than running, but it was the right thing to do.

1/2 bagel with laughing cow, protein shake
bagel, schmear of cream cheese (not my finest choice)
turkey sandwich, carrots
chicken, broccoli, laughing cow, strawberries
ground turkey over zucchini with a small amount of beans.

04-22-2009, 09:59 PM
Welcome to the thread, Depalma!

Thank you

I admit, I'm looking forward to hearing about your days. You seem to be a weight-lifting Jedi, always full of sound and specific advice!

:o Well, I'm glad someone finds my babbling at least a little helpful.

Anyway, still on plan. Even got some remedial foam rolling in last night.


Meal 1: 2 eggs, 3oz Buffalo-style chicken sausage, 20 asparagus spears

Meals 2 and 3 (half of total recipe each meal): 6oz chicken breast, 3 bags of stir-fry veggies, with a chinese style sauce concoction (1/2 cup of fat free chicken broth, 1/2 cup soy sauce, a couple of drops of sweetz-free, and a dash of garlic powder, blended together in blender and thickened with xantham gum) which sort of tastes like (to me anyways) a nice, thick, terryaki sauce.

Meal 4: The usual: Turkey breast rolled up in low carb lavash bread with guacamole and romaine with some taco sauce. Still haven't gotten tired of this even though I eat it about 5 nights or more a week. I only tried guacamole for the first time a few months ago. Boy, I didn't know what I was missing. It is now my healthy fat of choice.


Warmup (1 set of 10 each except where noted)
Scapular wall slides
T-spine rotations on foam roller (4 rolls each segment)
supine bridges
swiss ball reverse hypers
Overhead squat with broomstick
Light KB sumo deadlift high pull
Ligh kettlebell swings
Light hang cleans
Kneeling hip flexor stretch (3x15 seconds per side)

Bench Press
warmup sets of 5 reps at 40%, 50%, and 60% of 1RM then
1x5 @75%, 1x5@80%, 1xas many reps as possible (7)@85%

Circuit: 3 rounds rest only when needed
A:Pullups x 10 (went to band assist in 2nd round again, but got one more rep unassisted)
B: Ab wheel rollouts x 20, 15, 10
C: Dips x 10

Hope to get some stretching and perhaps some foam rolling in before bed.


04-22-2009, 10:36 PM
Depalma, I love your babbling too :yes:, you're always very informative... You deserve that rest day that's for sure ...

Today was my free day, food was not good and I didn't exercise either :rolleyes:

04-23-2009, 09:39 PM
Depalma, I love your babbling too :yes:, :

Thank you,

Never did get around to stretching or foam rolling last night, so a bit of a slip up there but today was on plan.


Meal 1: 2 egg omelet with italian style chicken sausage, onions, and peppers.

Meals 2 and 3: 8oz of 96% lean ground beef, 3 bags of frozen stir-fry vegetables, and 1/2 cup of rogan josh curry sauce.

Meal 4: 99% extra lean turkey breast, guacamole, romaine, and taco sauce rolled into a low-carb, flax enriched lavash.

3 cups of coffee with sugar free french vanilla coffeemate througout the day.

Today was a rest day so no exercise.

Hope to get to some static stretching and foam rolling work before bed.

04-24-2009, 08:14 PM
Today was a good news-bad news day today. Food was not horrible but was definitely not on plan and definitely still showed that I have binge control issues. Luckily my binges are confined to healthier foods.

Plan was:
Meal 1: 2 eggs, buffalo chicken sausage, 1 cup of blueberries (this went to plan)

Meals 2 and 3 (half recipe each meal): Stir-fry veggies, 8 oz ground turkey breast, with red curry simmer sauce. (Not to plan) I changed the plan to a turkey rollup with an apple for meal 2 and that set off a fruit binge. 7...yes...7 apples later....anyway, I ended up considering the rollup as meal 2 and the apple binge as meal 3 and a snack.

Meal 4: Plan was for a turkey rollup. Since I had one for meal 2, opted for tuna rollup with miracle whip and romaine.

Meal 5: Plan to be some turkey pepperoni and some almonds before bed (I usually allow myself an extra meal on Friday and Saturdays as this is my weekend and I am under maintenance during the week and at about maintenance or a bit above on weekends).

Calorie wise and food quality wise, it is only a slight slip up, and actually very close to plan. However, the lack of control is disturbing.


Went to plan:

Warmup: (1 set of 10 each except where noted)
Scap Pushups
T-spine extension/rotations
Band assisted pistol squats
Plank circuit (front, right side, front, left side, front) 30s each
Overhead squat with broomstick
Med-ball cleans

warmup sets of 5 reps at 40%, 50%, and 60% of 1RM then
1x5 @75%, 1x5@80%, 1xas many reps as possible (6)@85%

Circuit (3 rounds)
A. Pullupsx10 (still switching to band assisted at end of round 2)

B. Hanging Knees to chest (a lot of rest-pausing on these). Haven't done these in a long time. Too long, apparently, I think I used to be better at these than I am now. I haven't done a lot of specific core work before this program and it shows.

C. Front Squatx10 (switching from cross-grip to clean grip so I went about 20lbs lighter than I normally would with the cross-grip). These actually felt really good, my wrist flexibility is coming along well.

Stretching and some foam rolling planned before bed.

04-25-2009, 12:50 PM
Depalma, do you design your own programs?

Lemme try to remember what my program looked like last night. I should really write them dowm.

Leg extensions on the machine
4 sets of 10 squats with the bar, still working on form, but I think I got it last night
cable rows, supersetted with band pullbacks and sledpull (260 lbs)
landmine rows supersetted with incline dumbbell rows
There was something else I think but now I can't remember....not enough sleep in my life!

1/2 bagel w/laughing cow, protein shake
tuna sandwich, bell pepper strips
protein shake, fruit
fish (6 oz), cabbage, some other veggie
run of some kind, maybe sprints at the track or park with the kids or 3-4 miles on the arroyo

04-25-2009, 05:16 PM
Depalma, do you design your own programs?

Yes, but I borrow heavily on principles and methods of people much smarter than me. This one borrows heavily from Jim Wendler's 5-3-1

Today is on plan thus far. As long as I don't mess it up tonight.

Meal 1: 2 eggs, 3 oz buffalo chicken sausage, 2 cups of green beans

Meal 2: 1 cup low fat cottage cheese, 1/2 package SF chocholate judge jello pudding mix, 1 cup of blueberries.

Meal 3: 6oz chicken breast, guacamole, romaine, taco sauce rolled into a lavash

Meal 4: 8 oz of swordfish, 20 asparagus spears.

Meal 5 (planned): 4 oz turkey pepperoni, 1 oz almonds


4 rounds of:
1/2 mile run with 1/4 mile recovery walks

04-26-2009, 12:19 PM
Will Google Jim Wendler.


3.5 mile run
protein pancakes with blueberries
thinking about a piece of frittata
huge salad with protein & carb
salmon, veggies

04-26-2009, 09:58 PM
Today was on plan

Meal 1: 1 cup cottage cheese, 1/2 pkg Chocolate Fudge Jello Pudding mix, 1 cup frozen cherries

Meals 2 and 3 (1/2 recipe each meal): 10 oz ground turkey breast, 3 bags of stir-fry vegetables, 1/2 cup red curry simmer sauce.

Meal 4: 6oz chicken breast, guacamole, romaine, and taco sauce rolled up in a low-carb, flax enriched lavash.

2 cups of coffee with sugar free French Vanilla Coffeemate.


Warmup (1 set of 10 each each where noted)
Band Pullaparts
Foam roll t-spine extensions (3 rolls each segment)
Supine Bridge
Reverse Crunch
Overhead squat with broomstick
KB Swing
Medball Cleans

Overhead Press
warmup sets of 5 reps at 40%, 50%, and 60% of 1RM then
1x5 @75%, 1x5@80%, 1xas many reps as possible (8)@85%

Circuit: 3 rounds (rest only when needed)
Pullups x 10 (still need to go to a light band to finish round 2 and beyond, but picking up a rep, here and there.)
Incline Situps (30, 20, 10)
Pushups (20, 15, 10)

Static stretching and roam rolling planned for before bed.