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Post by sapphire on Jul 10, 2006 19:05:36 GMT -5
Well Thank God I do feel 100% better today, dumb bug. Anyway I had a good leg workout today, I felt pretty darn strong considering my carbs are still pretty low! Here it is.... QUADS/HAMS/BUTT/CALVES -SMITH SQUATS...1 X 5-6, 3 X 3-4 155X6,195X4,205X4,215X4 (ouchie) -LEG PRESS...4 X 4-6 290X6,290X6,310X5,320X5 -SINGLE LEG LEG EXTENSION...2 X 4-6 50X6,60X4 ;D -LYING LEG CURL...1 X 5-6, 2 X 3-4 90X5,100X3,100X3 -BUTT BLASTER...3 X 6-8 70X8,80X7,90X6 (OUCHIE) -STIFF DEADLIFT...2 X 4-6 135X6,155X6 -STANDING CALF PRESS...4 X 4-6 360X8,360X8,360X8,360X8 Geez my lower back is still sore from the deads the other day, so leg presses hurt, butt blaster, sdls. On to Rep range week!! ;D ;D ;D ;D
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Post by Karrie on Jul 10, 2006 19:17:39 GMT -5
You were strong tonight!!!!! Great job on those squats, leg presses and stiff legs!!!! PLEASE watch your lower back!!! Any twinge you feel just rest so you do not injury it any further! I am glad you are feeling better!!!!! BTW love the new avatar!!!!
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Post by sapphire on Jul 10, 2006 19:22:35 GMT -5
Thanks and I was very careful. Thank you Kari! I want to make you an avatar, take a sexy pic and email it to me, I will make you a really good one! Do it!! ;D
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Post by Karrie on Jul 11, 2006 18:49:56 GMT -5
Thanks and I was very careful. Thank you Kari! I want to make you an avatar, take a sexy pic and email it to me, I will make you a really good one! Do it!! ;D You crack me up!!! ;D I have an idea for an avatar when I get tired of this one!!!!! I stole the idea from a girl on Mayhem!
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Post by tiffany on Jul 11, 2006 19:07:21 GMT -5
Glad your feeling better. I had the bug a few weeks ago and couldn't get out of bed for 3 days #aseeingstars5gt#
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Post by sapphire on Jul 11, 2006 19:31:02 GMT -5
Man that stunk. I felt so achey and HOT. I am good now. Thanks Tiff! ;D
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Post by beckie on Jul 12, 2006 2:43:28 GMT -5
How many g's of carbs are you on Sapph?
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Post by sunshineslynn on Jul 12, 2006 9:55:48 GMT -5
Great workout there Saph.....sheesh by the time I get back in the gym you are going to be wayyyy past me smiles s
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Post by sapphire on Jul 12, 2006 15:29:02 GMT -5
How many g's of carbs are you on Sapph? Not enough!! Seriously training days approx. 120-130 grams Non training days 60-75 grams
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Post by sapphire on Jul 12, 2006 15:29:48 GMT -5
Great workout there Saph.....sheesh by the time I get back in the gym you are going to be wayyyy past me smiles s No way! THAT won't happen. But thanks for the compliment.
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Post by beckie on Jul 12, 2006 18:21:42 GMT -5
doesn't sound like enough! What are your current macros??? I've just adjusted Karries diet for her
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Post by sapphire on Jul 12, 2006 19:04:57 GMT -5
Hi Beckie... well I am cutting. To be honest I am not sure what you mean by macros, I shoot for 5 meals a day, at least 25 grams of protein per meal. I eat most carbs in am and rice cakes PWO.
Here is a typical day
Meal 1 7:30 am Fiber ONE cereal protein shake coffee
Meal 2 10:00 oatmeal mixed with one can of tuna
Meal 3 12:30 big green salad grilled chicken
OR
lots of steamed veggies steamed chicken
Meal 4 (4:00) protein shake 2 tblsp nat PB
Meal 5 (7:00-8:00) ground turkey/egg whites spinach
PWO Rice cakes
occcasionally I will have a banana with meal 1 (like today) ;D
Whatcha think?
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Post by Karrie on Jul 12, 2006 19:46:39 GMT -5
Great workout there Saph.....sheesh by the time I get back in the gym you are going to be wayyyy past me smiles s No way! THAT won't happen. But thanks for the compliment. Heck Sheri you've been off for a while and I have been lifting like crazy and I still can't catch up with her...you are AWESOME Sapph!! #loveyousmiley1rm#
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Post by beckie on Jul 13, 2006 4:22:45 GMT -5
By macros I mean total calories broken down into grams of protein carbs and fat....I gather you are doing some carb cycling also??? Your 12.00 meal needs some starch-maybe half a cup of rice or sweet potato? Are you not having any dairy at all-even with cutting,SOME yogurt(plain,low fat,unsweetened) should be ok!
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Post by sapphire on Jul 13, 2006 14:33:08 GMT -5
I really do not like much dairy food, I like cottage cheese though. Yogurt is yucky. I will add a starch to meal 3 on training days, how does that sound to you?
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Post by Karrie on Jul 13, 2006 15:19:54 GMT -5
I really do not like much dairy food, I like cottage cheese though. Yogurt is yucky. I will add a starch to meal 3 on training days, how does that sound to you? LOL!!!! I think yogurt is yucky too!!!! My kids love it but I think it even smells gross!!
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Post by sapphire on Jul 13, 2006 18:17:15 GMT -5
Yeah SOUR!!!!!!!!!! Yucky!
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Post by beckie on Jul 14, 2006 2:57:45 GMT -5
Yes definitely add in some more starch on training days-I think your energy levels and recovery will be better if you do that!
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Post by Karrie on Jul 14, 2006 19:59:58 GMT -5
Cyndi, Have a great weekend!!!!! Any plans? I hope things are wrappin' up for you on the house!!!! BTW where are the WO's? ;D
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Post by sapphire on Jul 14, 2006 21:48:44 GMT -5
Hi Kari
I am waiting for the contract to arrive by Fed Ex tommorow. I will sign it and send it to the sellers lawyer as soon as I can!! Open House on our townhouse is Sunday! Pray we sell it quickly!
I posted my shoulder wo the other day but in the middle my power went out so I got annoyed and did not repost it!
Here is today's back butt and calves
LATS/LWBACK/BUTT/CALVES -WG BB BENT ROW (PULL TO UPPER ABS)...3 X 7-9 50x9,60x7,60x7 -UNDERHAND GRIP SEATED PULLEY ROW (PULL TO LOWER ABS)...3 X 10-12 70x12,70x12,70x11 -CG PULLDOWN...2 X 13-15 70x15,70x15 -STIFF ARM PULLDOWN...2 X 16-20 50x20,50x20 -ABDUCTION...1 X 16-20, 1 X 13-15, 1 X 10-12 105x20,120x15,135x12 -HYPEREXTENSION...1 X 16-20, 1 X 13-15, 1 X 10-12 bwx20,10 lb platex15,25 lb plate x12 -STANDING CALF RAISE...1 X 7-9, 1 X 10-12, 1 X 13-15 360x9,340x12,320x15 -SEATED CALF RAISE...2 X 16-20 100x20,100x20 Cardio 25 minutes
TOMMOROW IS CHEST, BIS AND ABS
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