Weekly Diet and Excersise Log for 8/2 to 8/8!
 

Hi Guys!

I fell off the wagon last night..OK I got dragged by the wagon, but I refuse to give up!! Eating clean makes me feel so healthy and alive. I feel like I am abusing myself when I eat poorly. I really do.
Anyways. I goofed :shrug: and now I am brushing myself off and moving on :D

This morning:
RTD protein shake (better than some alternatives, but not a perfect choice)
Green tea
Multivitamins
Glutamine

Tonight is ARMS at the gym and I'm gonna tear it up!!:strong:
More later

XOXO
L2L

Hi Christine :wave:

Thanks for starting this thread again this week, I enjoyed it last week!!

Meals so far today...

-- Oatmeal Mix, (when I say I eat oatmeal I don't eat it plain I add: 1tsp gr flax, 1tsp oat bran, 1tsp sunflower seeds, 1tsp glutamine, 1 capsule glucosamine, and let it soak in 3/4 c. soymilk) I LUV my oatmeal... I make some zip lock bags now and have it all ready and just add the milk... If I'm stuck for a meal or crave carbs in the middle of the day I'll have that also with yogurt....
6 oz egg whites

M2...
-- Bean salad....Yesterday I made a bean salad... has a whole bunch of stuff in it chickpeas, grean and yellow beans, cucumbers, tomatoes, onions, fresh basil and oregano from the garden...olive and lemon juice as the dressing... :hun: very very good, even better today because the flavours have melded
I added the bean salad to about 2 cups of lettuce with a bit of creamy cuke dressing...
-- Chicken breast - 2oz

This morning I worked back with DS...

Assisted pull ups
Pull downs
Rows
Good Mornings (first time I do those I enjoyed it, I HOPE i feel it tomorrow :devil: )
Finished off with a 20K bike ride...:dance:

Christine, I sure felt your shoulder workout yesterday, WOW~ I thoroughly enjoyed it, along with chest... Then a 20K bike ride...

Life is good...TTFN...:wave:

;) Udate
11am
3.5 oz salmon
1/2 cup Sweet Potato
1/2 cup steamed broccoli

Lanaii,
Good Mornings don't really do a lot for ya at the time. Like a lot of other ham and glute excersises, they kick in later...trust me ;)

I LOVE to train shoulders! :strong: I think defined shouders on a lady are so very pretty and frankly...feminine! Glad you enjoyed the cable workout :)
Anyway, Have a blessed day:wave:
XOXO
L2L

Finishing up Monday...
 

2:30 Lean Cuisine (last one, they're gone now)
3:30 1/2 c strawberries and Protein Shake
workout 5-6
6:30 4 oz roast Turkey
1/2 cup Squash
1/2 cup Broccoli

GYM
Biceps, Triceps, Calves, abs and I forgot forearms :o so I'll add em in tommorrow.
superset DB Curl;s and Over Tri Extensions (2 arm)
Db Curls 30'sx9ea 35'sX8eaX7eaX7ea
OH Triu Extensions
45X12 50X10X9X9
Superset EZ Bar Curls and EZ Bar Lying French press(ended each set w/ close grip bench)
Ez Curls 60X8X8X7
EZ French Press 60X11X10X9
Superset Cable Curls (overhead 2-arm) and Tricep Pressouts (w/ cable behind me leaning over, elbow by ear end pressing handle straight out)
Cable Curls 50XZ12X12X12
Tricep Pressouts 50X12eaX12eaX12ea
Hanging Leg Raises 18,18,18,15
Donkey Calf Mach
360X18X17X14 300X18X18

Great Workout except I forgot to do forearms :shrug:

And that will do it for Monday :D
See ya Tommorrow
XOXO
L2L

Originally Posted by Lanaii1:

Meals so far today...

-- Oatmeal Mix, (when I say I eat oatmeal I don't eat it plain I add: 1tsp gr flax, 1tsp oat bran, 1tsp sunflower seeds, 1tsp glutamine, 1 capsule glucosamine, and let it soak in 3/4 c. soymilk) I LUV my oatmeal... I make some zip lock bags now and have it all ready and just add the milk... If I'm stuck for a meal or crave carbs in the middle of the day I'll have that also with yogurt....
6 oz egg whites

M2...
-- Bean salad....Yesterday I made a bean salad... has a whole bunch of stuff in it chickpeas, grean and yellow beans, cucumbers, tomatoes, onions, fresh basil and oregano from the garden...olive and lemon juice as the dressing... :hun: very very good, even better today because the flavours have melded
I added the bean salad to about 2 cups of lettuce with a bit of creamy cuke dressing...
-- Chicken breast - 2oz

M3
-- Tricscuit crackers (not a good choice :nono:
-- natural PB

M4
-- Same as M2

M4
-- Yogurt

calories for the day were 1505... 40%F,37%C,22%P... Not enough protein, will adjust tomorrow...

TTFN...:yawn:

Ok, I guess I will have to take the plunge, too, so here goes:

Tuesday:
08.00
jasmine tea
3 spoons all bran
100 g skim milk
3 apricots
2 tbs fruit syrup ( + 1 lb water)
(about 300 kc)

11.00
7 dutch licorice sweets
(50 kc)
(not very big, not very good nonetheless)

Lunch 14.00
actual
3 tbs cottage cheese
fruit cup
steak tartare plain (extra lean , less than 5% fat content)
sauce
3 gherkins
(about 450 kc)

Up to 17.00 800 kc, still too full for cottage cheese
planned daily intake, about 1400 kc

Girls I have been looking for a thread to join which uses a journal hope you don't mind if I join in. Breakfast : Kashi cereal w/little 2% milk
coffee
Lunch: salad w/ cuke, lettuce, tomatoe, chick peas and chives and turkey w/ olive oil and red wine vinegar

Girls I have been looking for a thread to join which uses a journal hope you don't mind if I join in. Breakfast : Kashi cereal w/little 2% milk
coffee
Lunch: salad w/ cuke, lettuce, tomatoe, chick peas and chives and turkey w/ olive oil and red wine vinegar
Skyfirefly

Wecome, Skyfirefly and jump right in! Feel free to come and post on our main weekly thread too. :)

Happy Tuesday:)
 

Good morning Guys :D

So far:
Protein shake w/ 'carbo max' (a complex carb powder)
Green tea w/ splenda
1gm glutamine
multi-vit pak

I am feeling recovered from my weekend eating excursions ;)
and back in the swing.
Tonight will be back, low back, traps, calves, abs (and forearms which I forgot yesterday.)
More later :comp:

Have an awesome day everyone! (welcome, skyfirefly!)
XOXO
L2L

Tuesday Update:)
 

Eats

12pm
3oz Roast chicken
1 cup chopped veggies w/ olive oil and garlic
6oz squash

3pm
Protein shake
6 shrimp w/ cocktail sauce

4to 5 workout

5:45
3.5 oz salmon
1/2 c broccoli
1/2 c strawberries



Workout
Back, Lowback, traps, calves, abs and foremarms
BB Rowes
80X15 w/up 110X12X12X12
Cable lat Pulldowns(close grip to the front)
110X10X9X9
One-arm seated cable rowes
50X8eaX10eaX9ea
Hyperextensions w/ weight
45#X10X10X10
Cable Shrugs
100#(on each side)X20X18X16
Seated Calves115X20X20X20
Decline Sit-ups
20,20,20
Forearm curls (EZ bar)
40X18X16X16

Talk to ya'll tommorrow
XOXO
L2L

Lanail 1 I tried the bean salad it was great nice to have something different and so good.
Breakast; Kashi cereal little 2% milk, coffee 2 cups
Lunch : Bean salad and regular salad vinegar and olive oil dressing, feta cheese
Dinner: Steak grilled, mushrooms, 1/2 cup creamed corn
Snacks: almonds flavored w/ herbs and garlic, yogurt ultra w/ fresh raspberries
Exercise: Swimming for 1/2 hours and an active day walking in and out of the office, stairs etc... Water intake : good for today
I felt better today about my well being as if I finally was in some control. Its about time. I will weigh in on Friday to see how its going. At least I am on the right track.

Hello Gang :wave:

Food wise yesterday was NOT good. I'm not going to write about it, life is back to normal today... Yesterday I had a A** kickin' leg workout! I did Ingrid's Lean and Strong again :strong: whoa!! My legs where like NOODLES when I came out of there, so much so I could not do the one legged squats if my life would have depended on it!

Originally Posted by :
(1) Lunge warm-up - no weights are used. Do 2-3 sets

Walking lunges -10 each leg (no rest)

Walking lunge with a forward kick - 10 each leg (no rest)

Walking lunge with a backward kick - 10 each leg (no rest)

Reverse lunge - 10 each leg (30 seconds rest)


(2) 3 sets of the following giant set, with 2 minutes of rest in between. Note: You must take no more than 10 seconds to get STARTED on the next exercise in the giant set - you might even be be running from one to the next, and all exercises should be fast and continuous - NO stopping at the top to rest the legs - but of course in control as well!


Leg Press 20 reps

Leg extension 20 reps - pause at the top

Squats(I use a Smith machine) 20 reps - as deep as you can go

This should give you an immense burn - not a pump - in your quads.


(3) 3 sets of the following Superset:

Leg curls (preferably standing) 15 reps - squeeze at top

Stiff legged dead lifts using dumbells 15 reps- SLOW


(4) One-legged squats:

Stand facing away from the side of a bench, and put your right foot directly in front of your left(heel to toe). Do not put any weight on your left foot, as you squat down until you hit the bench and push back up - no resting at the bottom! As you progress, also try this with your foot off the ground, and later, add some weight! Do 3 sets of 10 each leg.

(5) Calf raises of your choice, 3x15

Today I am do arms, I may try your arm workout L2L... I've only got one meal under my belt so far: oatmeal and eggwhites...

Welcome Sky :wave: we LUVS newbies here... I'm happy you enjoyed the bean salad... I still have some left too, that'll probably be lunch for me...

TTFN...

Good Morning Gang!:wave:
Lanaii,
That leg workout looks like it would trash the crap out of your legs. My old trainer used to have me do a lot of high rep leg circuits until I was near death and THEN make me jump until I literally could not get my feet off the ground.. Argh!! Hard work, but wer'e always happy after, aren't we? :cb:

So far:
Mocha Light ( I went 2 days without, but I had one this morning :( )
3 oz roast chicken
1/2 cup chopped veggies w/ olive oil and garlic

Tonight is LEGS for me. Thursday is usually Leg day but I am a day ahead because hubby is taking me out on Friday for our 10th Anniversary :angel:
and wer'e not working out that day.
More later
XOXO
L2L

P.S. That bean salad does sound pretty tasty....

L2L -- Yep that workout was a doozer! But you know it's funny I'm not sore at all today, maybe it'll catch up tomorrow...

Today we did bis and tris and abs ... Did mostly your workout with minor adjustments...

Food was good...
M1
eggwhites and oatmeal
M2
whey, soy milk, strawberries
M3
2-WW bread with 4 oz turkey breast
M4
salmon and a salad, NF ice cream.
M5
whey, soy milk, strawberries...

TTFN