HARD FITNESS MANIACS FOR MON APR 6

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Cardio today, I did Cathe Intensity and Tabata challenge, going to work some abs later, will post meals later too. I am at work, any know why my computer may not be turning on? The power button comes on, on the tower but nothing boots up.

 

[Fitnessfreakk366]

Total body again today. Had a great, strong workout.

4 sets/8 reps with 1 minute 30 second rest between each set.

Upright Rows - 55#
Leg Press Station - 220#
Alternating Incline Hammer Curls - 20's
Overhead Tricep Extensions - 30#
***I should have gone a bit heavier here but I concentrated on the movement and going down as far as I could go.
Incline Barbell Press - 90#
***This one was tough. I thought I might have to lower the weight by the 3rd or 4th set but I kept at it.
One Arm Rows - 30#

Should have done abs but this workout took me an entire hour. I'll do a stretch workout and abs tomorrow.

 

[Fitnessfreakk366]

This place is becoming a ghost town.

Where did everyone go? Lori, Cheryl, Theresa? Where are you guys? Come back!

Todays meals:
M1: Ezekiel Cinnamon Raisin bread w/PB
M2: Protein shake w/pineapple & Kiwi
M3: 1/2 c. oats w/BSN Lean Desert, 1 tbsp. pb and 1 banana
M4: Turkey sandwich w/cranberries; 12 almonds; grapefruit
M5: Greek yogurt w/1 tbsp. sliced almonds
M6: Chicken & Sweet Potato sticks; salad w/lite raspberry dressing

1855 total calories
42.7 g. fat - 20%
160.9 g. protein - 35%
228.55 g. carbs - 49%

Again, on the carbs. Need to really get that under control next week. Calories are always higher for me on weight training days because I eat an extra meal.

 

[WD]

My workout this morning was Supreme 90 Day Back and Biceps, no stretch, 51 min, 300 calories. I then did Supreme 90 Day Ultimate Ball no w/up or str, 31 min, 146 cal. I finished with Brook Benton Kettle Body Cardio Yoga 27 min, 126 cal.. I was really struggling on the yoga with all of those 3 limb planks, updogs, triceps. I guess after back and biceps my strength went out the door. Total time 1 hr 49 min and calories burned 572.
I had to be done before the Schwan's guy came. This is the second time I bought a dish from them that sounded good when I checked the package size and their catalog said 2 servings. Then I get it and it says 3 servings with the same nutritional info other than saying 1 serving is 1 cup This makes a difference. The last time I didn't realize till I ate half the package for 1 serving and realized when I went to plug the macros that it was 1.5 servings.
Last night I ended up not making the Oxygen mag beef stirfry. DD came over and we went to Cool Greens, so I got Jasmine Peach green tea and a Chipotlle Ranch grilled chicken salad. My macros were actually lower than what I expended. Also had a Frito Lay trail mix fruit and nut packet.
Back and Biceps
circuit 1 repeat 3 times
ball bridge 15 reps
side plank 15 reps
twist sit up 15 reps
circuit 2 repeat 3 times
dumbbell 1 arm pull over 15lb 12 reps
dumbbell curl in curl out 17.5lb 10 reps (up from 2 sets at 15 last week)
circuit 3 repeat 3 times
good morning prone press 10lb dumbbellls 10reps
1 arm ball diagonal pull 15lb dumbbells 10 reps
dumbbell dottman curl 1set 17.5's ,2 sets 15's
circuit 4 repeat 3 times
ball reverse hyper extension Bodyweight 12 reps
dumbbell bentover row 25's 12 reps
dumbbell concentration curl 25lb 8 reps up from 22.5lb
circuit 5 repeat 3 times
dumbbell deadlift/bentover row 25's 12 reps
dumbell bentover rows in lunge position elbows away-30lb left then right
dumbbell alternating hammer curl with twist 22.5's 10 reps

 

[WD]

yesterdays macros came out to:
1- protein shake with Dymatize Pina colada whey, coconut water, almond milk, banana, pineapple, and coconut
2- white bean soup from Tony Horton's Bring it, salad
3- Frito Lay trail mix fruit and nut
4-Cool Greens Chipotle Ranch Grilled Chicken salad
calories 1603
54 gm fat
160 carbs
113 protein
I would like to see the fat and carbs lower

Meals today
1- Tony Hortons Bring it White Bean soup (197cal; 1 gm fat, 0 chol, 611 sodium, 39 carbs, 11 pro; if figured at 6 servings) I like this a lot. I did ise a little less oil cooking the garlic and scallions and I did not add salt.
2- Ezekial wrap with tomato, lettuce, spinach, tempeh, and chipotle wranch dressing
3- Beef Teriyaki from Clean Eating Magazine. I don't have Bok Choy so will substitute more other veggies and beef
I won't put macros till I am done with the recipe and figure a snack

Debbie, I am struggling with the carbs lately. I think fruit and yams have a healthy place in the diet. I just think they are better off eaten early in the day and maybe not everyday. Really I think they help me keep my cholestral and sodium down. I don't see much difference in my physique eating some of it as long as I don't go crazy with it.

Roselyn, I was thinking of you and your double weight workout yesterday while doing Back and Biceps today and I have to say yikes. I was spent. Did you do all of both of those workouts!!!?

 

[Fitnessfreakk366]

Diane Sue - I agree with you. I love fruits and sweet potatoes but I can't eat them every day. My carb load this week is way high. I usually don't like to go above 125 g. a day. So I'll definitely have to tweek that next week.

 

[[email protected]]

Yes, where is everyone? Yes, Diane Sue, I did both workouts, I had a lot of energy.

Meals

M1-oatmeal protein pancakes
M2-protein shake with strawberries
M3-protein cookie dough treat (this was in an Oxygen mag I think)
M4-salad with turkey, dried cherries, with balsamic vinegar and olive oil
M5-Chocolate greek yogurt

 

[WD]

Roselyn, you must have really had some energy. I do that once in awhile too I fully take advantage of it.

Debbie, I like to keep my carbs somewhere around 100 and protein higher but trying to adjust cholestral has put a monkey wrench into things. I am working on it though. With all I do, my cholestral has been a little high on my last two physicals. I can only contribute that to my increase in protein and less carbs. I have never had that happen before this. It was always excellent. That is why I have attempted to add some soy products. I have to really read the cholestral on Pro powders as well as some are really high.

 

[Hermia]

Hey everyone. For me, yesterday was Supersets and today was yoga class. It was a shorter yoga class, which is good because I'm sick with a nagging cough. I'm hoping that's all it is. My husband just got over pnemonia a couple weeks ago.