PDA

View Full Version : Blondie's Mission



Pages : [1] 2

HeatherLF
08-27-2003, 04:34 PM
Hey, I'm Heather. My husband is JustinF who is a member already. Figured I sign up and see if I can reach my fitness goals quicker with some help from you all....:help:

Current stats: 5'4", 125lbs :mad:

My goals are to build more defined muscles and lose the "ponch" (aka love handles and belly bulge)
I am pretty active and have been for awhile but I have been at a plateau for too long and am ready to take it to the next level.

My current split is:
Day 1- chest/bi's
Day 2- legs/shoulders
Day 3-back/tri's
cardio - 4/5 days a week (alternating running/walking at 5 miles/stairmaster 1/2 hr./bike 20 min.)

I'm starting my journal tonight. I will post yesterdays workout to start...and I guess post some before pics...:eek:

Wish me luck.......

JustinF
08-27-2003, 04:38 PM
I get the first :spam: :D:D

Good luck baby.


Oh yeah, remember, never use the "T" word here.

Luv Ya!!!!

No comments about mushiness from the peanut gallery!! tuttut

cphafner
08-27-2003, 04:46 PM
Good Luck Heather!:spam:

What a sweetie you are, justin :angel:

JeffWillConquer
08-27-2003, 05:16 PM
by "T" word, do you mean TONED? heh. They should put a censor on that like it's a swear word. Good luck Heather.

HeatherLF
08-27-2003, 05:30 PM
1

HeatherLF
08-27-2003, 05:31 PM
2

HeatherLF
08-27-2003, 05:33 PM
3

LOL, I looked crosseyed in this one. :D

HeatherLF
08-27-2003, 05:34 PM
4

HeatherLF
08-27-2003, 05:35 PM
5

HeatherLF
08-27-2003, 05:36 PM
6

HeatherLF
08-27-2003, 05:37 PM
last one

chris mason
08-27-2003, 05:43 PM
Good luck to you!

HeatherLF
08-27-2003, 05:49 PM
Sunday, August 24th

5 Mile Walk


Monday, August 25th
4.5 mile run, .5 mile cooldown walk

HeatherLF
08-27-2003, 05:58 PM
8/26/03


Workout:
___________________________________________
Chest and Bi's

Flat Bench
12*75, 10*85, 8*85+2 negative

Incline DB Press
15*15's, 15*25's

Flyes
15*10's, 10*15's, 12*15's

Preacher Curls (EZ Bar)
15*55, 12*60, 10*70

Hammer Curls
20*10's, 12*15's, 15*15's

DB Curls
12*15's, 12*15's

CARDIO
2.5 mile run, 2 mile walk

ABS
crunches- *10, *12
leg lifts- *12, *25
__________________________________________

Diet:
___________________________________________


________________________________________


Thoughts for the day:

___________________________________________

_________________________________

HeatherLF
08-27-2003, 06:16 PM
8/27/03


Workout:
___________________________________________
Legs & Shoulders

Squats
15x7, 15x85, 18*95
**legs are stronger when I don't do cardio on leg day. start with 95lbs next week

Calf Raises
20x140, 25x160, 20x160

Hammie Curls
12x25, 8x30, 8x30

Leg Extensions
15x70, 12x80, 15x90
**start with 90lbs next week

OH Press (machine)
12x40, 10x40, 12x45

Front Raises
12x10's, 6x15's, 9x15's

Lateral Raises
15x10's, 15x10's, 8x15's

Rear Delt Raises
12x10's, 15x10's

__________________________________________




Diet:
___________________________________________

Breakfast-

Snack-

Lunch-

Snack-

Dinner-
________________________________________



Thoughts for the day:
___________________________________________
I am new to this posting stuff..I'll post my diet etc. starting tomorrow. I must say that I pushed myself harder knowing that my workouts were going to be viewed. Thats a good thing.
_________________________________

volcamp
08-27-2003, 07:24 PM
I'm sure it was unintentional, but you're botherin' me with the pic with a mask on and chains and belts hangin' on the wall behind you. Anyways, good luck and you're lookin' great already.:eek:

Isaac Wilkins
08-27-2003, 07:32 PM
Best of luck, Heather! Justin is one of the good guys here, and we're all glad to have you and give you whatever small amount of help you need!

Scott S
08-27-2003, 08:23 PM
:spam:

Good luck! That's kind of a wimpy lat spread in the first pic though. tuttut

Franjipani
08-28-2003, 03:56 AM
Welcome Heather & congratulations on starting your new journal:thumbup:. You are in the most fabuloso company to assist you in achieving your goals....AND... making you accountable !!!.

Ohh and the format of your journal looks well familiar :p ;)

Coke
08-28-2003, 05:21 AM
Best wishes Heather on everything! ...if truth be told, you already have a good physique - :)

ericg
08-28-2003, 05:23 AM
We finally get to talk to the better half!! Good luck to you, I am sure you wel reach your goals if your dedication is anything like Justin's.

Mik
08-28-2003, 06:21 AM
Best of luck Heather! If you're half as dedicated as Justin you'll be reaching your goals in no time. Nice couple of workouts. Your strength looks great!

Y2A
08-28-2003, 07:18 AM
Glad you mentioned a husband right away (and a giant at that), it prevented me from posting something stupid :angel: Best of luck in your goals, you dont look so bad to start!!

fuzz
08-28-2003, 08:18 AM
:spam:

Thats all I got.

WillKuenzel
08-28-2003, 09:10 AM
Woo hooo!!! Another pretty girl in journal land! Oh, this one's taken?! :angel: :p


Good luck with it Heather! Sounds like you've got everything under control.

rookiebldr
08-28-2003, 09:34 AM
Best of luck Heather. Now that you know us, you'll have to come with Justin to the next Toronto meet.

aka23
08-28-2003, 09:44 AM
Originally posted by HeatherLF
OH Press (machine)
12x40, 10x40, 12x45

Front Raises
12x10's, 6x15's, 9x15's

Raer Delt Raises
12x10's, 15x10's

Nice set of workouts. I think it is great that you are combining weightlifting with cardio. I noticed that you do two shoulder exercsies that focus on the anterior delts, one that focuses on the rear delts (assuming rear delt raise is rear lateral raise), but none that focus on the lateral delts. Its certainly not essential, but you might want to think about doing something like lat raises or upright rows. Good luck with your goals.

HeatherLF
08-28-2003, 09:45 AM
Volcamp - LMAO....I didn't realize the beautiful backdrop to my pic.. there could be some new "workouts" going in the home gym now! :hump:

Borris - Any assistance you can offer can only benefit me, thanks!

Scott S - GEEZ Scott!! I wasn't flexin ok! I actually forgot to post the lat flex pic so I'll do it tonight so you can give me a nicer more motivating comment next time. tuttut

Franji - Hey, heard alot about you, all good! We already have something in common, a love for the "big guy".

CoCoa - thanks for the comment, I'm not unhappy with my current physique, just ready to firm it up.

EricG - Better half is right! I'll bet I reach my goals sooner than Justin...oh yeah I said it...It's ON! Any bets on who will win?

Mik - Thanks...I have a tough workout partner (aka Justin). he never lets me woos out.

Y2A - Thanks for the support. No, I don't think I look bad either..but I wanna look GREAT!

HomeYield : Yes, taken I am, but compliments are ALWAYS accepted! :)

JustinF - MWA!

JustinF
08-28-2003, 11:03 AM
Originally posted by HeatherLF

there could be some new "workouts" going in the home gym now! :hump:
:eek:

Wohooo. NOW I'll get downstairs to do cardio!! No excuses now!

http://www.gamers-forums.com/smilies/otn/funny/smileysex5.gif

Wikked1
08-28-2003, 11:11 AM
Best of luck with your goals:)

I have a tough workout partner (aka Justin). he never lets me woos out. ....a great workout partner you both have:thumbup: Now you can make sure he doesn't wuss out on the Cardio either :evillaugh

Relentless
08-28-2003, 11:19 AM
Originally posted by JustinF
Wohooo. NOW I'll get downstairs to do cardio!! No excuses now!


Uh? Guys?
Ahem. TMI. ;)

Welcome to the boards, Heather.

JustinF
08-28-2003, 12:20 PM
Originally posted by Callahan


Uh? Guys?
Ahem. TMI. ;)

Welcome to the boards, Heather.

Sorry Cal, won't let it happen again. :p



























she started it

Scott S
08-28-2003, 12:38 PM
:)

I was kidding... you do look great and it's very cool to have you here. Best of luck on your mission. :thumbup:

chops
08-28-2003, 12:38 PM
hi there,
congrats on your new beginning. i wish i had constant wo buddy to help me stick to it . good luck!

HeatherLF
08-28-2003, 05:21 PM
8/28/03


Workout:
___________________________________________
Cardio

2 mile jog , 2 1/2 miles walk

My legs are SORE from yesterdays workout, but I had to get outside and enjoy the 75 degree weatherMy leg muscles were tight afterwards. I have a love/hate relationship w/leg day.
__________________________________________


Diet:
___________________________________________

Breakfast- 4 eggs (2 yolks, 2 white)

Snack- 1/2 cup cottage cheese

Lunch- veggie burger w/cup of cooked veggies

Snack- small protein shake

Dinner- spinach & cheese ravioli w/tomatoe sauce
________________________________________
Calories Eaten Today : 1188
source grams cals %total
Fat: 41 367 32%
Sat: 14 123 11%
Poly: 7 63 6%
Mono: 15 134 12%
Carbs: 82 290 25%
Fiber: 10 0 0%
Protein: 120 481 42%


Thoughts for the day:
___________________________________________
This journal stuff takes more time than I thought it would, so it's not going to be pretty, just to the point. Any advise on my diet would be helpful. I don't think I'm eating enough calories but not sure what to add that isn't tough to prepare and is ok taste wise..I know I'm asking alot! The support here seems great, I think I'll be able to reach my goals faster this way than by myself..Thanks!
_________________________________

HeatherLF
08-28-2003, 05:46 PM
AKA23: Thanks for the advise. I actually do lateral raises, guess I missed them in my journal. I added them.
15x10's, 15x10's, 8x15's. Its hard because the 10's are too easy, but the 15's are heavy. I may have to pick up some 12 lb dumbells, but that might be a waste.

Scott S: It's ok Scott...we're good now! :D

Chops: Thanks for the support. I've been told the female population on here is low, so we have to stick together...what is the meaning behid the name chops though? :confused:

Rookie: Thanks, I'd love to meet everyone on the next trip, even though Justin tells me that he never met you.

Callahan: Thanks hon! I'll try to refrain myself, I apologize.

Fuzz: Spam is good. Thats all I got.

wikked1: I'l keep my eye on Justin's cardio and inform you when he wusses out..:D

midee1
08-28-2003, 07:23 PM
Originally posted by HeatherLF
Hey, I'm Heather. My husband is JustinF who is a member already.

Well Heather so far I am very impressed with you.(You admitted being married to Justin):D

I also believe you could take him in a fight. He's a big pushover.




Just kidding :hide:


All kidding aside best of luck with the new journal. I'm sure you have a great partner. I just with Mistress Dee would follow up with her journal and let everyone help as we all will.

Isaac Wilkins
08-28-2003, 10:06 PM
1100 cals is not enough.

Your macros and meal timing are fine. With the amount of cardio you do you can get away with a bit more carbs.

Both you and Justin seem to have issues with eating enough. tuttut I swear... Between the two of you, you'll drive ME to eat!

Private message (or have Justin do it, either will work) me with some more info about your normal diet and activity. We'll talk.

Great workouts, though! I just want to make sure you have the fuel to do them.

JustinF
08-29-2003, 03:11 AM
Originally posted by midee1


Well Heather so far I am very impressed with you.(You admitted being married to Justin):D
Just kidding :hide:


:swear:



On a serious note, just wanted to thank y'all for the warm welcome for wifey, and the help.



Have a great day baby! MWA. Long weekend coming up!! :angel:

chops
08-29-2003, 02:08 PM
chops = short for chopstix :D

1100 cals not enough for you, i'm with borris. i try to hit 1200 and most of the time, i'm a little over :(..i weigh less than u and managing to lose weight tho.

definitely nice to have another female around :)

aka23
08-29-2003, 02:21 PM
Originally posted by HeatherLF
AKA23: Thanks for the advise. I actually do lateral raises, guess I missed them in my journal. I added them.
15x10's, 15x10's, 8x15's. Its hard because the 10's are too easy, but the 15's are heavy. I may have to pick up some 12 lb dumbells, but that might be a waste.

I run into the same problem with certain dumbbell exercises. One weight is too low, but 5lb heavier is too high. I imagine the problem would be more dramatic with 10lb and 15lb weights since 15lb is 50% more than 10lb. When it happens to me, I like to do sets with both weights. I usually do my first working set with the heavier weight when I am fresher, and do 5lb less when I am more exhausted. This way both sets come closer to my desired rep range.

midee1
08-29-2003, 04:17 PM
Originally posted by JustinF


:swear:





Aww how sweet my very first :swear:

Now all I need is :bash: one of these to complete my collection.:D


Seriously I'm glad we made you feel welcome. Best of luck to you.

Gotta go it's about 6:20 here and high school football starts at 7:30. Opening game tonight. I'm telling my age cause I got a sophmore playing tonight:angel:

HeatherLF
08-29-2003, 06:01 PM
8/29/03


Workout:
___________________________________________
Back & Tricep Day

Deadlifts 10x105 10x105 6x115 (pb)

Pull Downs 12x50 5x70 10x60

BB Rows 15x55 10x65 12x65

Assisted Dips bwx8 bwx5

Skullcrusher SS w/cg bench 15x45 12x55 3x65 + 3neg

Pressdowns 9x40 9x45 12x40

Abs crunches 2@50 side crunch 2@20 lower abs 2@25
db side bends 12x15 12x15 15x15
__________________________________________


Diet:
___________________________________________

Breakfast- 4 eggs (2 yolks, 2 white), banana

Snack- none (busy at work)

Lunch- 1/2 salad w/small chicken breast, .25 cup cottage cheese, lite ceasar dressing

Snack- cup raisan bran w/skim milk and a lite pinapple yogurt

post workout shake

Dinner- Eggplant Parm w/1/2 cup ziti w/sauce, small salad, garlic bread
________________________________________


Thoughts for the day:
___________________________________________
TGIF!! Finished the week with 3 days of weights and 3 cardio sessions..not bad. Very excited that I did my first DIPS today. I haven't been able to do them in the past, so good news is I'm getting stronger. Looking forward to the long weekend and hopefully doing some hiking. Learned in my first week being on wbb that I need to eat more calories..Justin does too/. Our grocery bill is going to be alot of $$!

HeatherLF
08-29-2003, 06:12 PM
Midee : Thanks. Hope your son wins! Enjoy the weekend!

AKA : Thanks for the advice. I actually tried going heavier at first and lowering the weight on certain exercises today.

Chops : I know I need to up the calories. Any advice you can offer would be appreciated since you seem to keep your diet very healthy and consistent.

Borris : I know..I know Justin and I need a personal chef! I do good at breakfast its the snacks and dinners that are a little all over the board. Looking forward to some assistance..Thanks!

midee1
08-31-2003, 08:38 AM
A little BUMP to keep you out of the dregs of humanity.:D

Franjipani
09-01-2003, 05:41 AM
Originally posted by HeatherLF
Snack- none (busy at work)

tuttut


Dinner- TBD

*ahem*


Our grocery bill is going to be alot of $$!

Welcome to my world:D :D. You will find that your metabolism will kick start and that plateau will be a thing of the past...:thumbup:

the doc
09-01-2003, 08:13 AM
good luck reaching your goals

HeatherLF
09-01-2003, 08:50 AM
Franji : I have been warned about the "no time for snack" I won't let it happen again! Sorry Franj :cry:

Doc : Thanks for the support! :)

HeatherLF
09-01-2003, 08:54 AM
8/30/03

Workout

5 mile walk


8/31/03

Workout

5 mile walk

I usually don't do weights on the weekend unless I missed a day during the week. I normally take one of the weekend days off completelt but it was so nice outside I couldn't resist. Justin and I were going to go hiking..but of course its a 50% chance of rain today 9/1. :(

HeatherLF
09-01-2003, 08:01 PM
9/1/03


Workout:
___________________________________________
Off day

Haven't taken a day off since last Saturday so decided to give my body a rest. I was able to catch up on some school work so that was good.
__________________________________________

Diet:
___________________________________________

Breakfast- 4 eggs (2 yolks, 2 white), english muffin w/natty pb

Snack- late breakfast so went straight to lunch

Lunch- tuna fish on wheat bread, yogurt

Snack- none

Dinner- grilled steak w/grilled veggies and white rice
________________________________________
Calories Eaten Today
source grams cals %total
Total: 1778
Fat: 62 558 32%
Sat: 19 173 10%
Poly: 10 93 5%
Mono: 26 230 13%
Carbs: 141 504 29%
Fiber: 15 0 0%
Protein: 164 657 38%



Thoughts for the day:
___________________________________________
It was a lazy day. I was able to up my calories, but took the day off from working out so I feel fat..I know I know, I need to get my metobolism jump started, its just a mental flaw that I will get over soon. Check it out though..blondie ate over 1700 calories today! :) Looking forward to tomorrows workout. Goodnight.

_________________________________

Mik
09-02-2003, 06:48 AM
Grats on the deadlift pb Heather! Great work.

I hear ya on the grocery bill. My wife and I spend a freaking fortune. I always get weird looks when I go through the checkout at Costco with 4 dozen eggs, 10 lbs of chicken, 2 boxes of protein bars and oatmeal. Meh!

JustinF
09-02-2003, 07:09 PM
**bump** :D

midee1
09-02-2003, 07:33 PM
*walks in looks at neglected journal*:cry:

*sneezes from the dust in here*









Just kiddin' couldn't resist.

I can't believe you would be loafing with J lurking around the corner so I suspect you are busy.:D

HeatherLF
09-02-2003, 07:59 PM
9/2/03


Workout:
___________________________________________
Chest/Biceps

Flat Bench 12x75 9x85 5x85 + 3neg
DB Inclines 15x15's 15x25's 6x35's + 2 (OWE-Chest HURTS!)
DB Flyes 15x10's 10x15's 13x15's
EZ Bar Preacher Curl 15x45 10x55 + 2 neg 11x55 + 3 neg
Hammer Curls 12x15's 12x15's 15x15's

Cardio: 3 mile run (30 minutes), 20 minute bike
__________________________________________

Diet:
___________________________________________

Breakfast- 4 eggs (2 yolks, 2 white)

Snack- slice of wheat bread w/peanut butter

Lunch- chicken stiry fry w/white rice, yogurt

Snack- protein shake

Dinner- grilled chicken caesar wrap w/small bag of Baked Doritos
________________________________________
Calories Eaten Today
source grams cals %total
Total: 1635
Fat: 50 446 28%
Sat: 13 119 8%
Poly: 8 76 5%
Mono: 22 201 13%
Carbs: 175 641 41%
Fiber: 14 0 0%
Protein: 124 495 31%


Thoughts for the day:
___________________________________________
Today was my second day increasing my calories!! But my carbs are higher than my protein. :( Geez!! I am getting bored w/hammer curls not sure of another bicep exercise I could do instead. I think its because I am too strong for the 15lb dumbells now, but can't lift the 25's yet.

_________________________________

HeatherLF
09-02-2003, 08:09 PM
Midee : PALEEZE! Justin is not the boss of me!! Thanks for caring enough to check up on me. :)

Mik : Ha Ha! Those people giving you weird looks are just jealous! ;)

Mik
09-02-2003, 08:17 PM
Yuor strength looks great Heather! Especially bench and preachers. Must run in the family hehe. Even the Doritos do! :eek:

Nice work.

JustinF
09-03-2003, 03:08 AM
What's with the Doritos? :p

MWA Have a great day babe.

JustinF
09-03-2003, 06:46 AM
Originally posted by HeatherLF
Midee : PALEEZE! Justin is not the boss of me!! Thanks for caring enough to check up on me. :)


PUHLEEESE yourself. You're just jealous that you can't be online all day like me!! :p

ElPietro
09-03-2003, 06:48 AM
Hi! :hello:

WillKuenzel
09-03-2003, 07:00 AM
Originally posted by HeatherLF
I am getting bored w/hammer curls not sure of another bicep exercise I could do instead. I think its because I am too strong for the 15lb dumbells now, but can't lift the 25's yet.

You could try reverse grip curls with the EZ bar or maybe concentration curls with the db's. Concentration curls are a little bit harder or maybe Zercher curls. Are you doing the seated or standing?

Oh and .... :spam: :p

Can't be serious all the time. :D

Coke
09-03-2003, 07:06 AM
Hi too - :hello:

Wikked1
09-03-2003, 07:19 AM
Solid workout......what is it with that preacher bench you peeps have there?? Impressive weights all around! And a serious cardio session too? :thumbup:

HeatherLF
09-03-2003, 07:52 PM
Originally posted by JustinF
PUHLEEESE yourself. You're just jealous that you can't be online all day like me!! :p

Yeah, I actually have to WORK at my job. :mad:

HeatherLF
09-03-2003, 08:04 PM
ElPietro :hello: to you. Hope things are good in O'Canada.
:alcoholic Ha Ha!! Just kidding! :)

Wikked Thanks! Deep down I hate bicep day, but you gotta suck it up. The price we pay for beauty. :(

HomeYield : Thanks for the advice, I will definitly try those suggestions fo some variety. I do the preacher curls sitting down. What is a Zercher curl? :confused:

Justin : :whazzup: Luv!

WillKuenzel
09-03-2003, 08:09 PM
Oops! My bad its Zottman Curls. LOL, I was thinking of Zercher squats.

Zottman curls (http://www.weightliftingdiscussion.com/zottman.html)
Just another variation. I'd do them seated too. Or maybe even with my back against the wall so that my elbows touched the wall and completely eliminated in extra help that might happen. You'd also be more likely to let them down slowly so you don't bang a hole in the wall. ;)

HeatherLF
09-03-2003, 08:21 PM
9/3/03


Workout:
___________________________________________
Back/Triceps

Deadlifts 10x105 10x105 6x115
Pull Downs 12x50 10x60 5x70
BB Rows 12x55 12x65 10x75 (PB)
Asisted Dips 6,8,6
Skull Crushers 15x45 11x55 did 10 tricep push-ups in place of last set due to no spotter..
Pressdowns 10x40 12x40 4x50

Abs: crunches 30 w10lb weight, 30 w/25lb weight / bicycles 2@30

Cardio: 2 mile run, 2.5 mile walk
__________________________________________

Diet:
___________________________________________

Breakfast- 4 eggs (2 yolks, 2 white)

Snack- banana

Lunch- chicken stiry fry w/white rice, yogurt

Snack- protein shake

Dinner- whole wheat pasta w/turkey meatballs & tomato sauce
________________________________________
Calories Eaten Today
source grams cals %total
Total: 1795
Fat: 54 486 28%
Sat: 16 141 8%
Poly: 9 82 5%
Mono: 17 152 9%
Carbs: 191 669 38%
Fiber: 24 0 0%
Protein: 146 586 34%


Thoughts for the day:
___________________________________________
My body was tired doing weights today. Had a good workout in spite of it all though. Calories were up again today. Is it ok that my carbs are more than my protein? I feel like i'm eating more than I should, it could be a mental thing, but just want to be sure.

aka23
09-03-2003, 11:30 PM
Originally posted by HeatherLF
Is it ok that my carbs are more than my protein? I feel like i'm eating more than I should, it could be a mental thing, but just want to be sure.

I think that it is fine to have more carbs than protein, so long as you are not on some type of special diet. In my opinion, the macronutrient ratios make little difference when there is adequate protein (1g per lb is usually more than adequate), enough carbs to fuel your workouts and promote anabolism, and enough fats to supply essential fatty acids. When these criteria are met and the body is not far from its set point, then I think macronutrient ratios have little effect on body composition, certainly much less than calorie balance.

JustinF
09-04-2003, 06:10 AM
Originally posted by HeatherLF
Skull Crushers 15x45 11x55 did 10 tricep push-ups in place of last set due to no spotter..


What kinda punk ass spotter ya got that you have to substitute? ;)

MWA

Mik
09-04-2003, 08:13 AM
I'd fire that spotter. Or at least make him sleep on the couch. :p

HeatherLF
09-04-2003, 02:43 PM
Originally posted by Mik
I'd fire that spotter. Or at least make him sleep on the couch. :p

You heard the man Justin..GIT on that couch boy!! :)

HeatherLF
09-04-2003, 02:52 PM
9/4/03


Workout:
___________________________________________
Cardio Only Day (45 minutes)

20 minutes stairmaster, 15 min bike, 10 min treadmill

__________________________________________

Diet:
___________________________________________

Breakfast- 4 eggs (2 yolks, 2 white), banana

Snack- 2 slices wheat bread w/peanut butter

Lunch- chicken stiry fry w/white rice, yogurt

Snack- protein shake

Dinner- California rolls (9 pieces)
________________________________________
Calories Eaten Today
source grams cals %total
Total: 1489
Fat: 29 260 18%
Sat: 9 85 6%
Poly: 5 45 3%
Mono: 10 90 6%
Carbs: 196 719 50%
Fiber: 16 0 0%
Protein: 116 463 32%



Thoughts for the day:
___________________________________________
What a long day and I have school tonight too. :( I put down sushi in fitday and the carbs came out insane, wondering if that is true or not. I wouldn't think it would be that bad? TGIF tomorrow, thank god! 3rd day with up-ing the calories!! Woo-Hoo

ElPietro
09-04-2003, 02:54 PM
Do you have an 8' long couch for him to fit on? :confused: :p

HeatherLF
09-04-2003, 02:56 PM
AKA23 Thanks for the info. You are one smart cookie when it comes to this working out stuff! I appreciate the knowledge and feedback. Thanks! :)

Justin : If you slack as a spotter one more time...I may have to spill some secrets about you.... :eek:

Just Kidding...scared you didn't I! ;)

Mik: You tell him!!

JustinF
09-04-2003, 03:19 PM
Originally posted by HeatherLF


You heard the man Justin..GIT on that couch boy!! :)

Woman, don't get me started. I was cooking dinner!! Spill whatever you must..... I have no secrets!!

chops
09-04-2003, 04:14 PM
Originally posted by HeatherLF


Dinner- California rolls (9 pieces)

I put down sushi in fitday and the carbs came out insane, wondering if that is true or not. I wouldn't think it would be that bad? TGIF tomorrow, thank god! 3rd day with up-ing the calories!! Woo-Hoo

SUSHI! <slobber>. i live off that stuff but yeah, carbs can add up quickly. your 40% carbs for daily totals is very reasonable tho, so nothing to worry 'bout. rice is a good carb too :D too bad no one sells 'em w/ brown rice.

chops
09-04-2003, 04:23 PM
Originally posted by HeatherLF


Dinner- California rolls (9 pieces)

I put down sushi in fitday and the carbs came out insane, wondering if that is true or not. I wouldn't think it would be that bad? TGIF tomorrow, thank god! 3rd day with up-ing the calories!! Woo-Hoo

SUSHI! <slobber>. i live off that stuff but yeah, carbs can add up quickly. your 40% carbs for daily totals is very reasonable tho, so nothing to worry 'bout. rice is a good carb too :D too bad no one sells 'em w/ brown rice.

midee1
09-04-2003, 08:35 PM
:fart:






:hide:



ThAt'S WHaT YoU GEt FoR QUesTiOnIng mY MeNTal StAte.:cool:

JustinF
09-05-2003, 06:32 AM
:hump: :hump: :angel:





That is all.... :)

Mik
09-05-2003, 06:54 AM
Originally posted by JustinF
:hump: :hump: :angel:





That is all.... :)

C'mon you two. Keep it PG. :p

Coke
09-05-2003, 07:41 AM
I did not know my Big bro had a school girl - ;) ...best wishes with everything and keep dude in line...

Isaac Wilkins
09-05-2003, 08:44 AM
Cals are looking better, but still low. As you're cutting, I'd say to lower the carbs, but I realize that was just a by-product of sushi excitement. :D

You can keep carbs a bit high as you do a lot of cardio.

HeatherLF
09-05-2003, 11:00 AM
Chops : I hear you on the sushi..I love it. Spicy Tuna is my ultimate favorite. :drooling: I won't sweat the carbs. :)

Borris : I am amazed how many carns are out there. I think I do good for the day than FitDay tells me otherwise. :( I am not a big meat eater so this is cutting stuff is tough!

Cocoa : Yeah, school gal I am. Trying to get that Bachelors. Its an accelerated program, only 1 night a week and I finish in 18 months..only 13 months to go...:study:

Justin : :hump: Back at cha' babe

Mik : Sorry, :(

Midee : Ok, we're even now. :D

chops
09-05-2003, 12:59 PM
Originally posted by Borris
Cals are looking better, but still low. As you're cutting, I'd say to lower the carbs, but I realize that was just a by-product of sushi excitement. :D

You can keep carbs a bit high as you do a lot of cardio.

hi borris, curious if u tried both ways and had better results when u kept calories the same but adjusted your macros in favor of protein.

in my case, i lost weight while shooting for carbs at 40%, yet went over 40% (didn't mean to) many times. cals were kept consistent as much as possible.

chops
09-05-2003, 01:03 PM
Originally posted by HeatherLF
Chops : I hear you on the sushi..I love it. Spicy Tuna is my ultimate favorite. :drooling: I won't sweat the carbs. :)



i had sushi last night. and it was really really flaming spicy. had chopped habaneros in it and chili sauce drizzled on top. the sushi chef noticed our alarmed faces and quickly brought over avocado slices n' instructed us to let the avocado "sit" on our tongues.

LMAO at your comment re: AKA knowing that song. surprised the heck outta me as well. :)

HeatherLF
09-05-2003, 09:21 PM
9/5/03


Workout:
___________________________________________
Legs & Shoulders

Squats 15x95 12x115 12x125 (PB)
Leg Extensions 12x70 12x80 10x95
Calf Raises 20x140 25x140 15x160
Hamstring Curls 8x25 5x30 8x25
Military Press 15x30 11x40 8x50
Lat Raises 15x10's 10x15's 12x15's (PB)
Front Raises 15x10's 6x15's 5x15's
Rear Delt Raises 12x10's 12x10's 8x15's

Abs: crunches 2 sets of 30 w/25lb weight
side crunches 20, 30
leg lifts 12, 10, 10
__________________________________________

Diet:
___________________________________________

Breakfast- 4 eggs (2 yolks, 2 white), 1/2 cup cottage cheese

Snack- banana

Lunch- grilled chicken salad w/ 1/2 pita bread

Snack- protein shake and yogart

Dinner- small ham&cheese sub w/ 1/2 cup cottage cheese
________________________________________
Calories Eaten Today
source grams cals %total
Total: 1769
Fat: 58 518 30%
Sat: 20 176 10%
Poly: 14 124 7%
Mono: 18 163 9%
Carbs: 181 678 39%
Fiber: 11 0 0%
Protein: 134 538 31%


Thoughts for the day:
___________________________________________
I have a love/hate relationship with leg day. For some reason the past couple leg sessions when I do my hammie curls my left calf cramps up real bad and I have to stop. Am I doing too much weight or is my form off? I had Justin watch me and he says my left foot is angled to the side when I was doing the last set. I have to admit that I did hammies last and my legs were toast so I could've had bad form..it just is painful and keeps happening every time now. My calories were high today. Not sure of the accuracy of the calories from fitday but they should be close. Supposed to be a nice weekend. Looking forward to being outside in the sun before the snow comes!

midee1
09-06-2003, 04:13 PM
Hey Heather,

So far my weekend is going great. Kids are keepin me busy but the weather here is great. Me and Mistress Dee are heading to the gym. FINALLY:rolleyes: Then on to Michael's party. Hope you and J have a wonderful weekend as well.:)

Mik
09-06-2003, 05:23 PM
Nice leg day Heather. Grats on the PBs. Your squats look really strong.

JustinF
09-08-2003, 03:01 AM
:hump:





oops, I meant *bump*
:angel:

HeatherLF
09-08-2003, 10:11 AM
Mik : Thanks for the support. I am getting more used to doing squats with the bar, so my weight is improving.

Midee : Weekend was good. We entertained Justins parents and his brother's family on Sunday, so it was a busy weekend. Hoping to get some hiking in before the snow hits. :( I hate the snow.

Justin : tuttut
:)

Relentless
09-08-2003, 10:15 AM
Originally posted by HeatherLF
I have a love/hate relationship with leg day. For some reason the past couple leg sessions when I do my hammie curls my left calf cramps up real bad and I have to stop. Am I doing too much weight or is my form off? I had Justin watch me and he says my left foot is angled to the side when I was doing the last set. I have to admit that I did hammies last and my legs were toast so I could've had bad form..it just is painful and keeps happening every time now.

Are you doing these leg curls with your toes flexed or with your toes extended?

toes flexed (toward your knees) allows your calves to participate more... if you point your toes (away from knees) it takes the calves out of the movement more and may mean you're lifting less 'weight' but it will focus more on the hams and take the calves out of it more

or switch to something else, like lunges/SLDLs/good mornings/etc.

Isaac Wilkins
09-08-2003, 10:17 AM
Originally posted by chops


hi borris, curious if u tried both ways and had better results when u kept calories the same but adjusted your macros in favor of protein.

in my case, i lost weight while shooting for carbs at 40%, yet went over 40% (didn't mean to) many times. cals were kept consistent as much as possible.

Chops: I find that I do very well on a high protein/fat diet and lower carbs. I am personally somewhat insulin resistant and I don't do a whole lot of cardio, so it makes sense.

Most people I've worked with tend to lean up on higher protein diets. Not out of control, but I put the focus of a diet on protein. I can get into it if you'd like, but it might derail Heather's journal. Shoot me a pm (any of you) that want to hear me wax verbose on the topic.


Heather: Your last posted diet looks pretty good to me. If you could eat similarly for a couple of weeks, I'd be interested to see where you were. We could then adjust from there as necessary.

You do some serious volume in your workouts, girl! Damn.

chops
09-08-2003, 10:21 AM
Originally posted by Callahan


Are you doing these leg curls with your toes flexed or with your toes extended?

toes flexed (toward your knees) allows your calves to participate more... if you point your toes (away from knees) it takes the calves out of the movement more and may mean you're lifting less 'weight' but it will focus more on the hams and take the calves out of it more

or switch to something else, like lunges/SLDLs/good mornings/etc.

excellent info there because i'm having the exact problemo.

heather, your squats are impressive cuz i'm already feeling 40lbs (20lb dumbells) on my first time. i can go a heavier but DAY--AM, not 125lbs.

JustinF
09-09-2003, 03:21 AM
**BUMP**
Where's the post missy?!? You better get with it!! :D
































:hump:

Coke
09-09-2003, 06:26 AM
:strong:

I'd like to see the session - ;)

Mik
09-09-2003, 11:48 AM
Originally posted by JustinF

Where's the post missy?!? You better get with it!! :D




:whip:

Wikked1
09-09-2003, 11:51 AM
uh-oh looks like somebody might be slacking with their posts?:eek:

chops
09-09-2003, 12:17 PM
boy, wikked is double bossy!:D he keeps lots of us in line, lol

HeatherLF
09-09-2003, 02:38 PM
9/8/03 (late post, better than never)


Workout:
___________________________________________
cardio: 5 mile walk


__________________________________________

Diet:
___________________________________________

Breakfast- 4 eggs (2 yolks, 2 white), 1/2 cup cottage cheese

Snack- banana

Lunch- chicken & veggies

Snack- protein shake and yogurt

Dinner- beef w/vegetables and brown rice
________________________________________
Calories Eaten Today
source grams cals %total
Total: 1942
Fat: 52 465 25%
Sat: 17 152 8%
Poly: 8 75 4%
Mono: 19 172 9%
Carbs: 207 737 40%
Fiber: 23 0 0%
Protein: 165 659 35%



Thoughts for the day:
___________________________________________
Busy at work, was a nice day and a co-worker whom i haven't talked to cauz she was on vacation wanted to go outside and walk so did that instead of usual weights. I'll be hittin em tomorrow (Tuesday) definitly. My cals were up high. I'm not feeling so fit and trim, I feel bulky, but for those of you who care I am PMS also so that could be what I'm feeling. :) Sorry, but I can gain like 5lbs over that time just in bloat! TMI I know. I hope this eatin more evens out in the end..or else I'll as big as Justin!

chops
09-09-2003, 02:48 PM
pms!! EEEKS, unfortunately i can relate VERY well lol.

i will pm you with some info that might help alleviate the bloat.

maybe more than these men would like to know :D

HeatherLF
09-09-2003, 02:50 PM
Chops, Wikked, Mik, Justin, Cocoa : Thats so sweet you all miss me..I posted yesterdays workout late, today I hit the weights and will post tonight. Geez, tough crowd!!

Callahan[b] : Thanks for the info. I am extending my feet straight out so thats probably why I'm cramping up. I like the hammie curls so I'll just keep down the weight until I can adjust. Thanks!

[b]Borris: I've been packin on the feedbag!! Just kidding, but I've up'd my calories by alot...I hope it works too. I'll keep you posted.

Chops You'll be squatin the big weigt in no time!!

HeatherLF
09-09-2003, 08:31 PM
9/5/03


Workout:
___________________________________________
Chest & Biceps

Flat Bench 15x75 5x95 (PB) 10x85+2 neg
DB Incline Bench 12x25's 8x35's+2 neg 12x25's
DB Flyes 12x15's 15x15's
EZ Bar Preacher Curls 15x45 8x55 11x55+2 neg
Hammer Curls 12x15's 12x15's 15x15's
DB Curls 10x15's 12x15's

Abs: crunches 3@20
side bends 2@15x15's
bicycle crunch 2@40

Cardio: 2.5 mile run, 2 mile walk
__________________________________________

Diet:
___________________________________________

Breakfast- 4 eggs (2 yolks, 2 white), 1/2 cup cottage cheese

Snack- peach

Lunch- lean beef w/veggies and brown rice

Snack- protein shake and yogurt

Dinner- grilled chicken caesar wrap
________________________________________
Calories Eaten Today
source grams cals %total
Total: 1978
Fat: 54 486 26%
Sat: 17 152 8%
Poly: 7 59 3%
Mono: 23 211 11%
Carbs: 196 730 38%
Fiber: 14 0 0%
Protein: 172 690 36%


Thoughts for the day:
___________________________________________
My arms are tired!! I have been having trouble on the EZ bar preachers keeping my wrists straight. I can't find lifting gloves with the wrap around wrist support in a womans size that will fit my small hands. :( Justin suggested doing wrist curls to strengthen my extremly small wrists. Looks like thats what I'll have to do damn it! Calories way up again today, I wanted to cheat and get a good snack for after dinner (I was dreaming of a friendlys jim dandy sundae)..but NO the cutting machine Justin always has to tell me NO..when I need to him to say yes! I wish men had PMS..then you'd see that its not a desire..its a NEED to have snacks!! Ok, done venting. :)

JustinF
09-10-2003, 02:50 AM
Motivation baby, that's what I'm here for. :D

Short term pleasure vs. long term goals and pleasure.

midee1
09-10-2003, 03:52 AM
Originally posted by HeatherLF
[I wish men had PMS..then you'd see that its not a desire..its a NEED to have snacks!! Ok, done venting. :) [/B]

HAha Mistress Dee tries to use that excuse as well.tuttut



















But she tries to use it every day :angel:

Mik
09-10-2003, 06:58 AM
Diet is looking good Heather. Grats on the bench PR.
I'm sure Justin is a hardass :D but it must be nice to have someone to push you.

Wikked1
09-10-2003, 07:10 AM
I can't find lifting gloves with the wrap around wrist support in a womans size that will fit my small hands.
Try Harbinger those are what my wife uses and she likes them.

I wish men had PMS OUCH! I think most of us guys get AMS.......that's After Syndrome........("Damn that was a long week") whew! :D oooops by the way......nice workout impressive bench and bicep work!

WillKuenzel
09-10-2003, 11:07 AM
I don't even try to argue with my girlfriend about where we will be eating during that delicate time of the month. I just smile and nod. :nod:

JustinF
09-10-2003, 11:51 AM
Originally posted by HomeYield
I don't even try to argue with my girlfriend about where we will be eating during that delicate time of the month. I just smile and nod. :nod:

Thanks bro! That helps my cause. :rolleyes:

:D

HeatherLF
09-10-2003, 03:15 PM
Justin: You should be taking notes from Homeyield! I know all about the short term vs long term...but sometimes the snacks are calling my name..and I have to respond. :)

HomeYield: Smart Man!! :)

Wikked : I have Harbingers now, they wrap around w/velcro but I want the ones that are stiff around the wrist for extra support but have had no luck finding them. I may have to look online. AMS huh..!! Good one.

Mik : Thanks. I have increased my cals these past 2 weeks, hoping it'll boost my metabolism. Yeah its nice to have support..except when you REALLY need a snack and have no one to give into the temptation with. :(

Midee: Its no excuse Midee..its a known medical condition..:) It could be possible for your wife to have PMS everyday, Punchin Midee Syndrome that is! :bash:
Ha Ha!!


..kidding:)

chops
09-10-2003, 03:46 PM
Originally posted by HomeYield
I don't even try to argue with my girlfriend about where we will be eating during that delicate time of the month. I just smile and nod. :nod:

you are well trained.

:)

midee1
09-10-2003, 05:39 PM
Holy **** that was funny Heather. Quik thinkin.



Her fave is Puttin up with Mens Shit

After all it's always our fault right:rolleyes:

HeatherLF
09-10-2003, 08:52 PM
9/10/03


Workout:
___________________________________________
Legs & Shoulders

Squats 12x115 10x135 12x135 (PB)
Leg Extensions 12x80 12x85 12x90
Calf Raises 25x140 20x160 25x160
Hammie Curls 12x25 12x30 12x30
DB Press 12x15's 7x25's 15x15's
Lateral Raises 6x15's 6x15's 12x10's
Front Raises 10x15's 8x15's 15x10's
Rear Delt Raises 12x10's 10x15's 15x10's


__________________________________________

Diet:
___________________________________________

Breakfast- 5 eggs (3 yolks, 2 white), 1/2 cup cottage cheese

Snack- none

Lunch- canned chicken on lite wheat roll and yogurt

Snack- 2 cups popcorn and protein shake

Dinner- 9 peices of sushi (california rolls)
________________________________________
Calories Eaten Today
source grams cals %total
Total: 1585
Fat: 40 359 23%
Sat: 13 116 8%
Poly: 6 55 4%
Mono: 13 117 8%
Carbs: 144 553 36%
Fiber: 6 0 0%
Protein: 156 624 41%


Thoughts for the day:
___________________________________________
Had a good leg day today. I was able to do 3 good sets of hammie curls today with NO calf cramps!! Just found out I have to take another course at school now because it won't be offered next year. So now I'll be in school 2 nights a week. I need a good alternative to eating a dinner on those nights..meal bars? Any suggestions would be helpful.

JustinF
09-11-2003, 05:41 AM
Nice leg day baby. How I love standing behind you when you squat! :angel:


I'll save the humpy so I don't get yelled at. :D

midee1
09-11-2003, 05:43 AM
tuttut



Keep it PG folks.:D

JustinF
09-11-2003, 05:45 AM
Originally posted by midee1
tuttut



Keep it PG folks.:D

Hey, I didn't use the humpy. Strictly PG from here on out. :evillaugh:

Coke
09-11-2003, 05:49 AM
Hey, I kinda liked the restricted version - :D

Wikked1
09-11-2003, 08:13 AM
Originally posted by JustinF
Nice leg day baby. How I love standing behind you when you squat! :angel:


I'll save the humpy so I don't get yelled at. :D

:eek:

Justin 4 letters for you Dude "SLDL"
My wife just gives me that "don't EVEN think about it look" :angel:

Now where was I ? Oh yeah.....flimsy wrist support .....I don't have any recommendations for firm wrist support gloves. Online is the only way to shop in my mind ....never mind that MALL stuff:D
being "TRAINED" is =3/4 of the way to being pwn3D......go with "domesticated" it just sounds better ;)
Nice leg day and go easy with those lat raises will ya'? Sheesh I'll be shamed into doing more weight on my own!

chops
09-11-2003, 09:18 AM
Originally posted by CoCoa
Hey, I kinda liked the restricted version - :D

i'm over 17!

:withstupi *muah*


Originally posted by Wikked1


:eek:

Justin 4 letters for you Dude "SLDL"
My wife just gives me that "don't EVEN think about it look" :angel:

being "TRAINED" is =3/4 of the way to being pwn3D......go with "domesticated" it just sounds better ;)



a rose by any other name will still smell as sweet :)

heatherlf high five, woman! heh

HeatherLF
09-11-2003, 08:15 PM
9/11/03


Workout:
___________________________________________
Legs

Cardio : 5 mile walk

Diet:
___________________________________________

Breakfast- 4 eggs (2 yolks, 2 white), 1/2 cup cottage cheese

Snack- banana

Lunch- 9 pieces sushi

Snack- yogurt & protein shake

Dinner- wheat pasta w/tomatoe sauce...and an ice cream sundae for dessert..MMMM:)
________________________________________
Calories Eaten Today
source grams cals %total
Total: 1766
Fat: 40 363 21%
Sat: 19 174 10%
Poly: 4 32 2%
Mono: 13 113 6%
Carbs: 265 997 57%
Fiber: 16 0 0%
Protein: 95 379 22%


Thoughts for the day:
___________________________________________
:eek: I did it..I broke down and got an ice ceram sundae tonight! Now its out of my system and It was good. :) Have a Friday night class tomorrow..Environmental Science 6-11pm!! What a long day its gonna be. I'll have to hit the weights on Saturday. Supposed to rain all weekend anyway. Figures!

HeatherLF
09-11-2003, 08:21 PM
Originally posted by JustinF
Nice leg day baby. How I love standing behind you when you squat! :angel:

Even when I eat baked beans? :fart:


Just kidding, I never do that. :angel:

Isaac Wilkins
09-11-2003, 10:08 PM
See now, you were about 250 cals short, and about 50 grams of protein short.

That would have finished you off nicely.

;)

Franjipani
09-11-2003, 10:23 PM
Originally posted by JustinF
Motivation baby, that's what I'm here for. :D

Short term pleasure vs. long term goals and pleasure.

:withstupi

However, I'll leave the *pleasure* part to Justin:p ;)

Ohh and I'm with Borris on the protein intake....You've got great strength Heather....just imagine being your ultimate physical potential eh??? Now.....back away from the carbs...easy does it....:D

JustinF
09-13-2003, 02:54 AM
Screw the PG crap!!
:hump:


:D

JustinF
09-15-2003, 02:59 AM
tuttut

Almost page 3!! Update woman, update!!

:D MWA

JustinF
09-15-2003, 06:26 AM
p.s.

:hump: ;)

HeatherLF
09-15-2003, 07:29 PM
9/12/03 - posted late!


Workout:
___________________________________________
Cardio

3 mile run, 1.5 mile walk


__________________________________________

Diet:
___________________________________________

Breakfast- 4 eggs (2 yolks, 2 white), 1/2 cup cottage cheese

Snack- banana

Lunch- grilled chicken sub w/lettuce & tomatoe

Snack- protein shake

Dinner- 4 eggs )2 white, 2 whole), 2 pieces wheat toast & 1/2 cup cottage cheese
________________________________________
Calories Eaten Today
source grams cals %total
Total: 1487
Fat: 41 365 25%
Sat: 13 114 8%
Poly: 7 64 4%
Mono: 14 129 9%
Carbs: 128 478 33%
Fiber: 8 0 0%
Protein: 148 592 41%



Thoughts for the day:
___________________________________________
Busy at work and a School night but got out early enough to eat a halfway decent dinner.

HeatherLF
09-15-2003, 07:33 PM
9/13/03 - posted late!


Workout:
___________________________________________
Back & Triceps

Deadlift 8x105 10x105 6x115
Pull Down 12x60 12x70
BB Rows 12x65 9x75 12x75
OH Press 15x15 12x25 12x25
Pressdowns 9x40 9x45 7x45

Abs: lower 12,15,15 / side/frnt crunches 12 /
side bends 15x15, 12x25


__________________________________________

Diet:
___________________________________________

Not posting diet on weekends.....



Thoughts for the day:
___________________________________________
Saturday, don't like to workout on Saturday but since I have school 2 times a week now, I may have to more often. It was hard to work hard on triceps today w/no spotter (Justin was working), so I did my best and improvised.

Mik
09-15-2003, 07:35 PM
Nice work on the deads and rows Heather. Ace!

HeatherLF
09-15-2003, 07:59 PM
9/15/03


Workout:
___________________________________________
Chest & Triceps

Flat Bench 10x85 6x95+2 neg 12x85
Incline Bench 15x45 12x65 6x75+2 neg
DB Flyes 15x10's 10x15's 15x15's
EZ Bar Preacher Curls 12x40 10x55+2 neg 6x60+1 neg
Hammer Curls 12x15's 12x15's 15x15's

Cardio; 5 mile walk

__________________________________________

Diet:

Breakfast: 4 eggs (2 white, 2 whole), 1/2 cup cottage cheese, milk

Snack: peach

Lunch: salad w/tomotes & 1/2 cup cottage cheese, baked chicken breast, low cal dressing

Snack: yogurt

Dinner: beef kabobs w/garden salad
___________________________________________
Calories Eaten Today
source grams cals %total
Total: 1435
Fat: 45 401 29%
Sat: 15 134 10%
Poly: 8 72 5%
Mono: 16 142 10%
Carbs: 99 367 26%
Fiber: 7 0 0%
Protein: 155 619 45%





Thoughts for the day:

Another busy day at work, havn't ahd much time for posting lately but I'm still working out and watchin the diet. I actually am starting to see a change in my body, I think eating more is helping me shed those last few pounds I wanted, even though the scale doesn't change.

HeatherLF
09-15-2003, 08:01 PM
Originally posted by Franjipani
Now.....back away from the carbs...easy does it....:D

Damn those carbs!! I'll try to be better Franj! :(

JustinF
09-16-2003, 06:31 AM
Originally posted by HeatherLF


Damn those carbs!! I'll try to be better Franj! :(

**I'm stealing Franji's line here**


You either do or you do not!! No "trying"
tuttut :D

And on that note:

:hump:



:D:D:D:D:D

Wikked1
09-16-2003, 08:17 AM
I actually am starting to see a change in my body, I think eating more is helping me shed those last few pounds I wanted, even though the scale doesn't change. That's GREAT! Nice work! :) The preacher bench stuff is killing me.....your biceps are prolly bigger than mine :cry:

HeatherLF
09-16-2003, 08:04 PM
9/16/03


Workout:
___________________________________________
Cardio

4.5 mile run

__________________________________________

Diet:

Breakfast: 4 eggs (2 white, 2 whole), 1/2 cup cottage cheese, milk

Snack: banana, wheat bread w/pb

Lunch: salad w/tomotes & 1/2 cup cottage cheese, baked chicken breast, low cal dressing (didn't eat much of it, wasn't feeling good)

Snack: yogurt & protein shake

Dinner: wheat pasta w/veggies and chicken w/lite cream sauce
___________________________________________
Calories Eaten Today
source grams cals %total
Total: 1889
Fat: 44 395 22%
Sat: 14 127 7%
Poly: 8 76 4%
Mono: 16 145 8%
Carbs: 210 751 41%
Fiber: 22 0 0%
Protein: 169 677 37%


Thoughts for the day:

My lower body is TIRED. I haven't ran a straight 4.5 miles in a few weeks, so I was happy, but tired! Have to do my accounting homework now...:(.

JustinF
09-17-2003, 02:47 AM
C'mon luv, up the protein, up the fat, and lower the carbs!! ;)


:hump:

midee1
09-17-2003, 04:05 PM
Originally posted by JustinF
[B]C'mon luv, up the protein, up the fat, and lower the carbs!! ;)



:withstupi

Although I have no room to talk.:angel:

chops
09-17-2003, 04:51 PM
Originally posted by JustinF
C'mon luv, up the protein, up the fat, and lower the carbs!! ;)


:hump:
41% sounds reasonable to me, am i missing something? :scratch:

HeatherLF
09-17-2003, 08:00 PM
Justin I have improved my protein...I'm getting better. Its hard, I can't choke down a chicken like you can! :)

Midee Ya..you should talk! J/K

Chops You tell em! Thats what i said!

HeatherLF
09-17-2003, 08:20 PM
9/17/03


Workout:
___________________________________________
Back & Triceps

Deadlift 11x105 10x115 6x125 (pb)
Pull Downs 12x60 12x70 5x80
BB Rows 12x75 8x85 9x85 (pb)
Assisted Dips 10, 10
Skull Creushers 15x45 12x55 4x65+2 neg (pb)
Pressdowns 9x40 6x45+2 neg 7x45+1 neg

Abs
Bicycle Crunches 35,30,40
Crunches 25,25
Side Bends 12x25 15x25 15x25

Cardio 4.5 mile run, .5 cooldown

__________________________________________

Diet:

Breakfast: 4 eggs (1 white, 3 whole), 1/2 cup cottage cheese, milk

Snack: banana

Lunch: canned chicken on wheat bread w/tomotoe

Snack: yogurt

Dinner: grilled chicken sub
___________________________________________
Calories Eaten Today
source grams cals %total
Total: 1531
Fat: 34 308 21%
Sat: 11 100 7%
Poly: 6 57 4%
Mono: 12 107 7%
Carbs: 157 599 40%
Fiber: 7 0 0%
Protein: 145 582 39%


Thoughts for the day:

My co-worker whom I usually go out with at lunch for some cardio and fresh air pushed me hard today...I felt like I was towing a bus behind me fo most of the run but it went by fast and I had completed 4.5 miles w/ agood amount of hills at the end. I do love the feeling when your done, such accomplishment. It was such a nice day ot too, it'll be rainy the next few days so I had to take advantage of it while I could. I like having the support there to push me and vice versa. I am surprised I had a couple pbs today knowing that my body was tired from running 2 days in a row. :)

JustinF
09-18-2003, 03:00 AM
Awesome job on the PB's baby! :thumbup:

Get those cals up! tuttut


:hump:

MWA

HeatherLF
09-18-2003, 03:28 PM
9/18/03

Workout:
___________________________________________
Cardio

5 mile walk

__________________________________________

Diet:

Breakfast: 4 eggs (1 white, 3 whole), 1/2 cup cottage cheese, milk

Snack: banana

Lunch: left over chicken w/veggies over wheat pasta

Snack: yogurt

Dinner: protein shake & energy bar
___________________________________________
Calories Eaten Today
source grams cals %total
Total: 1564
Fat: 44 393 26%
Sat: 14 122 8%
Poly: 7 65 4%
Mono: 14 126 8%
Carbs: 174 642 42%
Fiber: 13 0 0%
Protein: 124 497 32%


Thoughts for the day:

School tonight so my cals are going to be a bit low since I can't eat a regular dinner. I am trying a protein shake and energy bar tonight, but I know I won't be satisfied. :(

JustinF
09-19-2003, 03:05 AM
:hello:

I missed ya last night. :cry:

We always have Sunday. :D :angel:

MWA:hump:

Wikked1
09-19-2003, 11:07 AM
:eek: I didn't notice this before......dips? :thumbup: that makes you hardcore! along with the 4.5 mile running that's some BIG CARDIO nice work!

Mik
09-19-2003, 11:15 AM
Your squats and rows are really impressive. Grats on the PBs lately.

Coke
09-19-2003, 12:42 PM
:withstupi

Nice work, keep it up - :thumbup:

WillKuenzel
09-19-2003, 12:44 PM
Originally posted by HeatherLF
School tonight so my cals are going to be a bit low since I can't eat a regular dinner. I am trying a protein shake and energy bar tonight, but I know I won't be satisfied. :(

Get some trioplex bars! They're really good and quite filling even for me.

chops
09-19-2003, 12:55 PM
Originally posted by HomeYield


Get some trioplex bars! They're really good and quite filling even for me.

what's the best flavor?

JustinF
09-20-2003, 02:54 AM
MWA. Wanna meet me for lunch today baby?

Direct Connect me when ya wake up......

:hump:

HeatherLF
09-20-2003, 02:05 PM
I'm going to put up a few updated pictures....

HeatherLF
09-20-2003, 02:12 PM
1

HeatherLF
09-20-2003, 02:15 PM
2

HeatherLF
09-20-2003, 02:22 PM
3

HeatherLF
09-20-2003, 02:33 PM
last one

HeatherLF
09-20-2003, 02:41 PM
Justin : Its been a busy week. Looking forward to some down time witcha. :)

Mik, Midee, Cocoa Thanks for the support, I think its starting to pay off! Dips make me hard core huh! They are assisted dips, but a few months ago I couldn't even do those, so I'm getting stronger.

Homeyield I'll have to try those tripolex bars, the one I had was terrible! And I was still hungry. :(

HeatherLF
09-20-2003, 02:51 PM
9/20/03


Workout:
___________________________________________
Legs & Shoulders

Squats 15x125 12x135 8x135 (slow)
Leg Extensions 12x80 12x80 12x90
DB Calf Raises 25x25's 25x25's 30x25's
BB Lunges 15x25lb bar 12x35lb bar 10x35lb bar
Hamstring Curls none
Military Press 12x40 12x50 6x60 (pb)
Lat Raises 12x10's 5x15's 12x15's
Front Raises 15x10's 10x15's 10x15's
Rear Delt Raises 12x10's 6x15's 12x10's

Abs: crunches 25, 45
side crunches 25, 45
leg lifts 15,15,20
__________________________________________


Thoughts for the day:
___________________________________________
Posted some new pics. I feel like I look trimmer than when I joined WBB 3 weeks ago. I'm assuming up'ing my calories has helped my cause.

midee1
09-20-2003, 03:51 PM
Damn woman your lookin gooooooood;)

Keep up the hard work cause it's paying off wonderfully.:thumbup:

Franjipani
09-21-2003, 02:28 AM
Originally posted by HeatherLF
I do love the feeling when your done, such accomplishment.

I also love the tingly sensation I get when the endorphines set in....its just magic *sigh* :angel:

Well done on feeling terrific...your pics are great...you look very strong and that last pic shows a lot of definition.... its amazing what eating will do for ya:p ;)

chops
09-21-2003, 09:33 AM
looking A W E S O M E heather! can really see the progress coming along :thumbup: .

JustinF
09-21-2003, 10:36 AM
Lookin' great babe! Keep up the hard work, it's paying off!! :hump:


Nice gloves... :p



pic.....just cuz.

WillKuenzel
09-21-2003, 12:10 PM
Y'all just look absolutely adorable. I just want to pinch your cheeks! :D


Definition is really coming out Heather! Nice job!

Give those trioplex bars a test. Everybody I've talked to that has tried them, have loved them. They have less sugar in them than detours too and just as much protein. They have a few more carbs but its from all the oats which aren't bad for ya. Definitely filling.

HeatherLF
09-22-2003, 02:58 PM
Midee Thanks for the compliments although I thought I could count on you for a humpy...but I guess not. :cry:

Franji Thanks! I am surprised how eating more has helped me get trimmer..weird!

Justin Nice gloves..LMAO...I know what a dork I am! Thanks luv for the support. MWA :)

Homeyield Adorable is right! Lets just hope when we have kids our daughter won't be as big as Justin!! :eek:
Appreciate the kind words of encourgement! I'll be purchasing some of those bars to try this week at school.

HeatherLF
09-22-2003, 08:07 PM
9/22/03


Workout:
___________________________________________
Chest & Biceps

Flat Bench 8x85 6x85+2 neg 12x75+4 neg
Incline Bench 12x65 6x75+2 neg 8x70+2 neg
DB Flyes 15x10's 12x15's 15x15's
EZ Br Preacher Curls 12x55+1 neg 4x65+3 neg (PB) 12x55+3 neg
Hammer Curls 15x10's 12x15's 15x15's


Abs: crunches 10 12 15
side crunch 10 12 15
lower ab crunch 20 30

Cardio: 5 mile walk
__________________________________________

Diet:
___________________________________________

Breakfast- 4 eggs (2 yolks, 2 white), 1/2 cup cottage cheese

Snack- banana

Lunch- grilled chicken salad w/cottage cheese and lite dressing

Snack- protein shake and yogurt

Dinner- chicken stir fry w/brown rice

Snack - piece of wheat bread w/pb, orange juice
________________________________________
Calories Eaten Today

Fit Day wasn't working??


Thoughts for the day:
___________________________________________
My legs and butt are SOOO sore from Saturdays workout, I think the squat, lunge combo did it. All I coul;d get my still legs to do today was walk, which is ok. Now my upper body is tired from today's workout. I pushed myself today, even let out a few "grunts" which I try not to do, oh well! Its my house I can do what I want.

midee1
09-22-2003, 08:39 PM
Originally posted by HeatherLF
My legs and butt are SOOO sore from Saturdays workout, I think the squat, lunge combo did it. All I coul;d get my still legs to do today was walk, which is ok. Now my upper body is tired from today's workout. I pushed myself today, even let out a few "grunts" which I try not to do, oh well! Its my house I can do what I want. [/B]

Woo Hoo I'm glad i'm not the only one with ass doms from their last workout.:D

Ain't they great.

Oh and so you don't feel left out.:hump: :moon:

JustinF
09-23-2003, 03:26 AM
Originally posted by HeatherLF
I pushed myself today, even let out a few "grunts" which I try not to do

I don't know why you would try not to..., I find your grunts very appealing.... ;) :hump:


Originally posted by Midee1Oh and so you don't feel left out. :hump::moon:

tuttut


:p

Coke
09-23-2003, 05:52 AM
:hello:

nice work Heather and nice pics too! - :)

Mik
09-23-2003, 06:09 AM
The pics are lookin' great Heather. You do appear to have leaned up and I must say delts and arms are looking solid. Keep up the good work.

Wikked1
09-23-2003, 06:47 AM
You guys are a great looking couple! Nice pics all that hard work is paying off well. Are those new gloves or the ones that don't offer enough wrist support? Just in Case Decent Wrist support (//www.bigfitness.net/store/prodinfo.asp?number=%23140&variation=&aitem=1&mitem=8)

ericg
09-23-2003, 09:54 AM
Been a long time since I have checked in. Great job on the workouts/PRs :thumbup:

Love the picture of you two together - looks awesome.

Keep up the hard work gal!!

chops
09-23-2003, 10:17 AM
lol @ the grunts, i let them out too :)

you guys are a very nice looking couple! guess ya never have to be worry when u go out together, like having your own personal bodyguard :)

HeatherLF
09-23-2003, 03:01 PM
Chops Grunting is so unfeminine, so I try not to do it unless I can't control it! It is pretty funny though. :) Yeah, people are always scared of Justin...he's really a teddybear..but shhh don't tell anyone. :hide:

Eric Thanks for checkin in and the support!

Wikked Appreciate the compliments. Those are my old gloves..I will definitly check the site and purchase the wrist ones. I seem to be upping the weight quickly on certain exercises but finding that my weak wrists are holding me back.

Mik Thanks! I've never had anyone compliment my delts before..:) Now everytime I do rear delts I'll think of you. ;)

Cocoa Thanks for checkin in and the kind words!

Justin I don't see how hearing your wife grunt like a man is appealing? But then again, EVERYTHING I do is appealing.:)
:hump:

Midee: The legs are feeling better today, but those lunges hurt!! Thanks for the late humpy too. :)

JustinF
09-24-2003, 03:10 AM
I'm not a teddybear dammit, now stop spreading vicious rumors!! :p

volcamp
09-24-2003, 04:29 AM
Heather....super progress gal. Pics are great. You and Justin are great lookin' couple. The interest in the same hobby/life-style is really cool. If I could get my wife that interested in football........:rolleyes:

HeatherLF
09-24-2003, 07:43 AM
Justin Stop frontin'!!

Volcamp Thanks! It is good to have the same interests and keep each other motivated. I'm sure if you showed interest in something your wife likes (i.e Lifetime channel for women) she may warm up to football! :)

HeatherLF
09-24-2003, 07:49 AM
9/23/03


Workout:
___________________________________________


Cardio: 20 min stairmaster, 2.5 mile run (25 min), .5 cooldown
__________________________________________

Diet:
___________________________________________

Breakfast- 4 eggs (2 yolks, 2 white), 1/2 cup cottage cheese

Snack- banana

Lunch- chicken stiry fry w/brown rice

Snack- yogurt

Dinner- steak and cheddar mashed potatoes, salad

________________________________________
Calories Eaten Today

Calories Eaten Today
source grams cals %total
Total: 1695
Fat: 50 453 27%
Sat: 16 147 9%
Poly: 8 70 4%
Mono: 20 179 11%
Carbs: 180 678 41%
Fiber: 10 0 0%
Protein: 130 521 32%



Thoughts for the day:
___________________________________________
Had to do accounting homework so no exciting thoughts for today.

Wikked1
09-24-2003, 08:07 AM
:eek:
Had to do accounting homework so no exciting thoughts for today. This can't be good! Cardio is looking killer. Damn after 20 minutes on the stairmaster you THEN go for a run? Well OK maybe you need to get all those numbers cleared out of your head? :evillaugh

fuzz
09-24-2003, 08:23 AM
:spam:


Thats all I got. Carry on.

HeatherLF
09-24-2003, 02:54 PM
Wikked I know, I was pretty impressed w/myslef on the cardio also. I never have done the stairmaster and ran after, but I was feelin it yesterday. Accounting sucks!! :(

ericg
09-24-2003, 03:50 PM
steak w/cheddar tators, yummy

nice work with the cardio girly gal

HeatherLF
09-24-2003, 06:49 PM
9/24/03


Workout:
___________________________________________
Back/Triceps

Deadlifts 12x105 6x125 6x125
Assisted Pull Ups 3,3 :( pathetic!
Pull Downs 15x60 8x70
BB Row 8x85 9x85 5x95 (pb)
Skull Crushers 15x50 15x55 5x60+2neg
Pressdowns 12x40 6x50 7x50+3neg (pb)
DB Press 20x15 15x25 15x25

Abs: crunches 40,50
lower ab crunch 12,15

Cardio: 4 mile run , 1.5 mile walk
__________________________________________

Diet:
___________________________________________

Breakfast- 4 eggs (2 yolks, 2 white), 1/2 cup cottage cheese

Snack- 2 pieces wheat bread w/peanut butter

Lunch- grilled chicken salad w/ lite dressing

Snack- yogurt

Dinner- post workout shake, tuna casserole

________________________________________
Calories Eaten Today
source grams cals %total
Total: 1883
Fat: 72 644 35%
Sat: 19 173 9%
Poly: 20 180 10%
Mono: 25 229 12%
Carbs: 157 599 32%
Fiber: 7 0 0%
Protein: 151 606 33%


Thoughts for the day:
___________________________________________
Beautiful day out today. Had 2 great running partners that kept me motivated and I ended up having a good running day because of them. My body is tired though! Have school the next
2-nights so it'll be cardio only until Saturday..unless I get crazy and wake up in the am on Friday for legs? :eek: We'll see. I can run so much better in the fallish weather. My body gets exhausted in the humidity while running. Looking forward to having alot more good running days these next few months before snow.

JustinF
09-25-2003, 06:57 AM
Great job on the PB's baby!! :thumbup:

Don't sweat the Pull Ups, you're doing them and that's what matters. The strength will come.


p.s. :hump:

Wikked1
09-25-2003, 10:42 AM
Pullups AIN'T EASY they will come just give them time! What Justin said you're doing them! AND? :omg: Deadlifts? SaaWEET!
plus the cardio.....impressive stuff right there!

chops
09-25-2003, 11:04 AM
workout is ACE! workout buddies are the best, friends + sunshine+ fresh air makes the time go by sooooo much faster. i'm gonna have to go see what those skull CRUSHers are about, sounds like a "ima gonna kick your butt " type of exercise :).

HeatherLF
09-25-2003, 03:16 PM
Justin I know the pull-ups will come some day. :) :hump:

Chops Having a partner to push you is great. I have found skullcrushers to be an exercise for my triceps that works well, you just have to make sure someone is spotting you so you don't "crush your skull".

Wikked Thanks for the comments! Appreciate the positive feedback. :)

HeatherLF
09-25-2003, 03:21 PM
9/25/03


Workout:
___________________________________________

Cardio: 4.5 mile run , .5 cooldown
__________________________________________

Diet:
___________________________________________

Breakfast- 4 eggs (3 yolks, 1 white), 1/2 cup cottage cheese

Snack- banana & 2 tb of PB

Lunch- leftover tuna casserole

Snack- yogurt

Dinner- protein shake & TBD (I have school so I don't know yet)

________________________________________
Calories Eaten Today
source grams cals %total
Total: 1526
Fat: 55 496 33%
Sat: 16 145 10%
Poly: 13 118 8%
Mono: 20 182 12%
Carbs: 148 565 37%
Fiber: 7 0 0%
Protein: 113 451 30%


Thoughts for the day:
___________________________________________
Another beautiful day, and another great running day. My running partner wanted to do the "tough" route today where all the hills are at the end. I was feeling the quad burn. Proud of myself for running 3-days in a row. Looking forward to taking tomorrow OFF, my body is tired. I have school tonight and forgot to buy those triplex bars or whatever their called. Will have to make a pit-stop and find something healthy that doesn't need any preparation.

Saint Patrick
09-25-2003, 03:43 PM
Diet and training looking great Heather. Keep up the good work.




I'll resist the temptation to give you a humpy smiley.

Scott S
09-25-2003, 03:52 PM
Ditto. Apparently, we can't give chops humpys anymore either. :(

carolinagirl
09-25-2003, 06:59 PM
Yeah, I'll resist the temptation to give you a humpy too. ;)


Workouts are looking strong, girl!

JustinF
09-26-2003, 03:40 AM
Originally posted by Saint Patrick
I'll resist the temptation to give you a humpy smiley.


Originally posted by Scott S
Ditto.


Originally posted by carolinagirl
Yeah, I'll resist the temptation to give you a humpy too.;)

That's a lot of wanna be humpy's up in here.

I won't resist the urge.

:hump: :hump: :hump: :hump:

;)

Wikked1
09-26-2003, 11:49 AM
:eek: *damn* seeing all those "humpies" is almost like walking in on someone :eek:
Sorry I have to ask the inevitable question since it's accounting class.......are you sick of seeing spreadsheets yet or what? Do you have green & white stripes burned into your vision yet? You justy don't fit the accountant stereo-type,that's a good thing;)
No prep time healthy stuff? Good luck with that one! LMFAO well there is always tuna out of the can BUT ...... :rolleyes:

HeatherLF
09-26-2003, 12:01 PM
WIKKED Can I tell you how much I HATE accounting. There was a reason I flunked out of it 5 years ago, and now I am supposed to learn it in 5 weeks! :eek: Thank god there are no tests, so so I should be good. I don't fit the accountant mold BUT I do wear glasses when I do accounting..and wear my hair in a bun?? ha ha! :)

Justin What can I say, I'm popular around here..move over stud, cauz Hedda's in WBB land!

CarolinaGal Thanks for resisting the temptation! Appreciate the feedback. Your my idol when it comes to squats!

Scott Sorry Scott! :(

St. Pat :hello: Thanks for stoppin in and the comments!

Wikked1
09-29-2003, 12:48 PM
Not sure if I should tell you this or not....we call our accounting dept. here "The Morgue". (2) reasons the average age out there is well past 55 and the activity level out there is almost non-existant. But any way 5 weeks? that ain't so bad ,you can tough it out!

midee1
09-29-2003, 07:25 PM
[QUOTE]Originally posted by HeatherLF
[
Justin What can I say, I'm popular around here..move over stud, cauz Hedda's in WBB land!
QUOTE]

Gotta say a least Hedda's better looking than J.:D

What's up chick. How ya been.

JustinF
09-30-2003, 06:22 AM
:hump:

HeatherLF
09-30-2003, 10:06 AM
Justin :hump: :)

Midee Hey Midee, things have been busy. Decided to relax this past weekend and catch up on some homework. Justin and I took the day off yesterday and went hiking in NH, it was fun. Thanks for checkin in. I'll be hittin the weights tonight.

Wikked "The morgue" sounds right. I could never be an accountant! Thanks for the support, only 3 weeks to go!

Mik
09-30-2003, 10:14 AM
Accounting blows! I hated that course in uni.

ericg
09-30-2003, 10:16 AM
Nice work w/the running Heather! ;)

HeatherLF
09-30-2003, 08:55 PM
Mik Accounting sure does suck! This is me all through class..:confused:

Eric Thanks for stoppin in and for the support! :)

HeatherLF
09-30-2003, 09:03 PM
9/30/03


Workout:
___________________________________________
Chest & Biceps

Flat Bench 15x70 10x85 10x85+1neg
Incline Bench 15x65 8x75 10x70+3neg
Flyes 15x10's 12x15's 15x15's
Hammer Curls 15x10's 12x15's 15x15's
Incline Curl 12x10's 10x15's 12x15's (1st time doing this excercise)

Cardio : 3.5 mile run, 1.5 mile walk

__________________________________________

Diet:
___________________________________________

Breakfast- 4 eggs (2 yolks, 2 white), 1/2 cup cottage cheese

Snack- 2 tb of PB

Lunch- leftover beef stew

Snack- yogurt & protein shake

Dinner- baked swordfish and pasta salad

________________________________________
Calories Eaten Today
source grams cals %total
Total: 1561
Fat: 61 550 36%
Sat: 19 171 11%
Poly: 13 117 8%
Mono: 23 211 14%
Carbs: 115 440 29%
Fiber: 5 0 0%
Protein: 136 544 35%


Thoughts for the day:
___________________________________________
Feel like I haven't done weights in forever! I missed leg day last week that is why I feel like a slacker. Went hiking w/Justin yesterday and was feeling a bit sore today but nothing major so I decided to go for a run. Right when I started the shin splints kicked in and my calves felt like stiff boards..but I kept going telling myslef they would ease up. Well pushing myself 3.5 miles later my legs were SCREAMIN and I pulled my inner thigh muscle somehwere along the way. Now after chest i feel like i just did a triatholon. I am SORE!! I really should listen to my body better. So tomorrow, no cardio for Hedda, just weights. :)

Isaac Wilkins
09-30-2003, 09:05 PM
No cardio and more food! tuttut

:D

You've been doing a lot better, both of you. But don't think I'm not watching you...

:cool:

JustinF
10-01-2003, 09:28 AM
Nice session babe.

Eat more. :D

Mik
10-01-2003, 09:34 AM
Nice bench strength Heather. Hope the legs are feeling better.

d-bol_dale
10-01-2003, 11:29 AM
Nice training. Looks like a solid chest session. But why oh why go walking and then running the day after. Surely that hike is enough cardio to ease your concience for atleast a week. I walk up some stairs and that is enough cardio for me! Twice in two days youre crazy. Joking aside keep up the good work
:thumbup:

HeatherLF
10-01-2003, 08:21 PM
D-Bol Thanks for stoppin in. I usually head outside at my lunch break at work for an hour to get in my cadio and enjoy the fresh air. I guess I tend to push myself too hard sometimes just to be outside. :)

Borris I thought I did good on my calories! I'm alot better than I was 3 weeks ago though. Practice makes perfect..or almost.

Justin I will try to eat more. Maybe if YOU cook I could eat more. :hide: j/k!

Mik My legs were feeling better afte a day off of cadio..but then I went and did a leg workout! Now they are sore again!

Isaac Wilkins
10-01-2003, 08:23 PM
Originally posted by HeatherLF


Justin I will try to eat more. Maybe if YOU cook I could eat more. :hide: j/k!



:eek:

AWESOME. There's no need to be joking about that. Get him a big ol' chef's hat and an apron, and he'll be all about it.

:D


You are doing much better, but 1500 is still probably too low. The 1800 or so you were hitting was much better.

HeatherLF
10-01-2003, 08:34 PM
10/1/03


Workout:
___________________________________________
Legs & Shoulders

Squats 12x135 7x145 (pb) 8x135
BB Lunges 12x25lb bar 10x25lb bar 10x35lb bar
DB Calf Raises 25x25's 30x25's 25x30's
Hamstring Curls 10x25 10x25
Military Press 12x40+1neg 10x50 8x45
Lat Raises 12x10's 12x10's 15x10's
Front Raises 12x10's 8x15's 15x10's
Rear Delt Raises 12x10's 12x10's

Abs: crunches 50, 50
side bends 15x15's 12x25's 12x25's
lower ab crunch 30, 30
__________________________________________
Diet:

Breakfast- 4 eggs (2 yolks, 2 white), 1/2 cup cottage cheese

Snack- banana

Lunch- canned chicken on english muffin w/tomotoe

Snack- yogurt & slice of wheat bread w/natty pb

Dinner- protein shake, grilled chicken salad w/lite dressing

________________________________________
Calories Eaten Today
source grams cals %total
Total: 1691
Fat: 40 357 22%
Sat: 13 113 7%
Poly: 9 77 5%
Mono: 13 120 7%
Carbs: 163 617 37%
Fiber: 8 0 0%
Protein: 169 677 41%


Thoughts for the day:
___________________________________________
Those lunges hurt!! I will be having those "ec's" tomorrow. Have school the next 2 nights so cardio only the next 2 days. Finally purchased those triplex bars..of course they aren't here in time for my school night when I need them..:mad:

JustinF
10-02-2003, 02:49 AM
Originally posted by Borris
AWESOME. There's no need to be joking about that. Get him a big ol' chef's hat and an apron, and he'll be all about it.


She's joking because that is already the case.... she's should actually be directing that comment towards herself. Ain't that right babe? ;)

Don't you worry none, I'm making steak tonight while you're stuck in class. :D:D


:hump: Have a great day babe, wake me when ya get home. ;)

Budiak
10-02-2003, 03:18 AM
Lunch- canned chicken on english muffin w/tomotoe


Ehhhhehhehehehehehehheee....




Muffin...





By the way, wtf is a tomotoe?

Coke
10-02-2003, 05:14 AM
Looks like you may be an even harder worker than hubby girl - ;)

...very nice work!

Wikked1
10-02-2003, 06:46 AM
Geez nice work on the squats! 7X145? :thumbup:
Looks like that was a pretty grueling workout.

Mik
10-02-2003, 07:01 AM
:withstupi

Those squats are looking ace Heather. Just can't leave those poor legs alone eh? :p

chops
10-02-2003, 11:58 AM
Originally posted by Budiak



By the way, wtf is a tomotoe?

genetically engineered tomato that are shaped like toes?

heather, u rule on those squats

gotta love those EC's, lunges are killer! hurts in a good way.

HeatherLF
10-02-2003, 12:02 PM
Originally posted by chops
genetically engineered tomato that are shaped like toes?


LMFAO!! I guess I spelled it wrong! It was late ok!

Budiak
10-02-2003, 12:04 PM
Chops couldnt get to work because the streets were filled with hippies protesting your dinner.

HeatherLF
10-02-2003, 12:14 PM
Justin WATCH IT! We both cook about the same amount. I'll let the steak cooking pass just because its your b-day. :)

Budiak Whats wrong with the english muffin? It actually tasted pretty good..even with the TOMATOES!! Ha ha! :)

Cocoa I've been pushing myself lately..I'd say me and hubby are equal when it comes to hard work.

Wikked Yeah those squats were tough, but doing the lunges after was the real test. EC's are in full force today!

Mik :( No, won't leave thsoe legs alone! You'll be even more shocked when I post my workout today....

Chops That was the funniest thing I've heard! Even my wildly creative mind wouldn't have thought of that! :) I love tomotoes!!

HeatherLF
10-02-2003, 02:47 PM
10/2/03


Workout:
___________________________________________
Cardio

5 mile run
__________________________________________
Diet:

Breakfast- 4 eggs (3 yolks, 1 white), 1/2 cup cottage cheese

Snack- slice of wheat bread w/PB

Lunch- grilled chicken salad

Snack- yogurt & banana

Dinner- protein shake, TBD (school night)



Thoughts for the day:
___________________________________________
Ok..I REALLY overdid it today. I was peer pressured into running 5miles. It felt good when I was running, but when I stopped my legs were saying :help: So now I am walking around the office like an old woman. 5 miles though, I'm pretty proud of that. Accounting tonight :cry:

Budiak
10-02-2003, 05:32 PM
School night? Like, college? Night class? **** 'em, eat what you want and do it right there on your desk. If anybody gives you ****, bodycheck them.

Wikked1
10-03-2003, 09:50 AM
LMFAO ain't NOTHIN' worse than having to sit at a desk for a couple hours with the ec's it makes getting up that much more painful! Those 5 mile runs are awesome I don't know how you manage it but I wish I had that kind of ambition!

Mik
10-03-2003, 09:54 AM
5 miles? :eek: You're making me look bad.

HeatherLF
10-03-2003, 01:56 PM
Budiak Yup, college gal I am. Its hard because class starts at 6pm, and I am not hungry enough at that time to eat dinner, then during class I am starving, but its not like there is a full service kitchen I can whip stuff up in so I bought some meal replacements bars that just came in, so at least my diet won't be that bad on school nights. I know...:whiner:

Wikked Glad you find my EC's amusing!! They are still bad today. Taking tomorrow off from cardio for shizy! :)

Mik It was RPP, running peer pressure that did it.

HeatherLF
10-03-2003, 02:09 PM
10/3/03


Workout:
___________________________________________
Cardio

5 mile walk
__________________________________________

Diet:

Breakfast- 4 eggs (3 yolks, 1 white), 1/2 cup cottage cheese, milk

Snack- apple

Lunch- canned chicken on wheat bread & TOMATOES!!

Snack- yogurt

Dinner- protein shake, TBD-late dinner. Maybe Justin will whip me up something??


Thoughts for the day:
___________________________________________
My legs still are sore today, but I was able to enjoy the day with a nice walk, nothing crazy. Taking tomorrow off of cardio but need to do my back/triceps still. School again tonight, :( Environmental Science with the teacher that loves to hear himself talk. :boring: Looking forward to the weekend!

JustinF
10-03-2003, 07:21 PM
Originally posted by HeatherLF
Dinner- protein shake, TBD-late dinner. Maybe Justin will whip me up something??


LOL. Good one babe! :D

How's pizza sound, I officially start my bulk!!

Wikked1
10-06-2003, 07:24 AM
I thought almost all teachers love to hear themselves talk.......late night classes ugh! Late night BORING classes ha....I'd be looking for the ephedra! Oh and as long as they aren't mine EC's are mildly amusing :D

HeatherLF
10-06-2003, 11:42 AM
10/1/03


Workout:
___________________________________________
Cardio

5.5 mile run :)
__________________________________________

Diet:

Breakfast- 4 eggs (3 yolks, 1 white), 1/2 cup cottage cheese, milk

Snack- banana

Lunch- leftover chicken marsala

Snack- yogurt

Dinner- protein shake, lasagna


Thoughts for the day:
___________________________________________
Had a nice weekend. Justin and I bought a King size bed that will be here tomorrow...how nice that is going to be. :)

chops
10-06-2003, 05:58 PM
attending school, work, gym = SUPERwoman!!

JustinF
10-07-2003, 03:33 AM
Originally posted by chops
attending school, work, gym = SUPERwoman!!

:nod:

Let's not forget all the work at home too, I'm a lucky man!

My baby does it all!! MWA

:hump:

Wikked1
10-08-2003, 08:45 AM
Oh but slacking on those posts.....of course you can always claim too much accounting home work....maybe it's still the EC's are hanging tough?:p

HeatherLF
10-08-2003, 02:21 PM
Chops Superwoman is right! Its tough right now, but hopefully it'll all be worth it in the end!

Justin You know it! :)

Wikked I have been slackin, tuttut. There just aren't enough hours in the day! 2 more accounting classes and I'm done!! :)

HeatherLF
10-08-2003, 02:26 PM
10/7/03


Workout:
___________________________________________
Back& Triceps

Deadlifts 10x105 6x125 8x115
Pull Downs 15x50 8x70 12x60
BB rows 6x85 7x85 12x75 (really weak on these today)
OH Tricep Press 20x15 15x25 6x35
Skull Crushers 15x45 20x45 (no spotter today :( he was napping)
Pressdowns 12x40 6x50 6x50
__________________________________________

Diet:

Breakfast- 4 eggs (3 yolks, 1 white), 1/2 cup cottage cheese, milk

Snack- yogurt

Lunch- leftover lasagna

Snack- none

Dinner- 4 eggs and whole wheat bagel w/pb


Thoughts for the day:
___________________________________________
King size bed came today! It is the BEST! I was really weak on some exercises today, could be becasue I missed back day last week. Need to try harder to get in all 3 weight training days.

midee1
10-08-2003, 05:00 PM
Originally posted by HeatherLF
[Skull Crushers 15x45 20x45 (no spotter today :( he was napping)
[/B]

Tell him to get his ass outta bed and spot you the lazy slacker.tuttut

JustinF
10-09-2003, 03:14 AM
Originally posted by HeatherLF
10/7/03
Skull Crushers 15x45 20x45 (no spotter today :( he was napping)


:redface:

I'm sorry babe. I guess my body was trying to tell me something....

Nice job despite your slacking spotter.. :)


:hump:

HeatherLF
10-09-2003, 10:10 AM
10/8/03


Workout:
___________________________________________
Shoulders & biceps

Military press 12x40 8x60 10x60+1 neg
Lat Raises 12x10's 12x10's 15x10's
Front Raises 12x10's 12x10's 5x15's
Rear Delt Raises 12x10's 15x10's
Hammer Curls 12x15's 15x15's 12x15's
Incline Curl 15x10's 12x15's 15x15's

Cardio: 5 mile run
__________________________________________

Diet:

Breakfast- english muffin w/PB, milk

Snack- banana

Lunch- chicken and veggies

Snack- yogurt

Dinner- protein shake, chicken, veggies & wheat pasta w/lt cream sauce

Calories Eaten Today
source grams cals %total
Total: 1677
Fat: 28 256 16%
Sat: 9 77 5%
Poly: 7 61 4%
Mono: 10 88 5%
Carbs: 216 755 47%
Fiber: 27 0 0%
Protein: 149 594 37%


Thoughts for the day:
___________________________________________
It was crowded at the Furbay gym..so I improvised and did shoulders and biceps together. My shoulder strength today was really weak. I have been having this pain under my left breast. Not sure if its a strained muscle or what but I feel it ever time I lift that side, and even do crunches. :confused: Wasn't a great workout, I could've pushed myself alot harder on the biceps. Had a good running day though. :)

Wikked1
10-09-2003, 11:21 AM
DAMN those 5 mile runs are impressive! And you do this AFTER weights? Excellent work! That pain? pales in comparison to evening accounting classes....actually call it weird or freaky or coincedence my wife was complaining of chest pain last night and I responded to her that maybe it was growing pains? She laughed and gave me THE LOOK as it diminished as quickly as it appeared. Hopes yours is likewise.

WillKuenzel
10-09-2003, 11:25 AM
How's that king size bed? :D

Hope that pain goes away quickly enough.

Dedicated
10-09-2003, 12:39 PM
Hey nice journal and real nice runs. I know what it's like to run 5 miles, it's rough! Keep kicking ass.

HeatherLF
10-09-2003, 02:41 PM
Wikked I do my cardio during my lunch hour at work and then do weights when I get home. I HAVE been kickin ass w/the running lately..I think its a combo of the cooler weather and a good running partner.
Growing Pains huh...but only on one side! That could be bad. :eek: :)

HomeYield The King size bed is THE BEST!! It was a great purchase...except I am having trouble getting up in the a.m. now!
I hope the pain goes away too. :)

Dedicated When you have a good running day its a great feeling. Except I think pounding the pavement is starting to take a toll on my legs. :( I will ease up until next week. Thanks for stoppin in!

HeatherLF
10-09-2003, 02:45 PM
10/9/03


Workout:
___________________________________________

Cardio: 3 mile run 1.5 walk
__________________________________________

Diet:

Breakfast- 4 eggs (3 yolks, 1 white), 1/2 cup cottage cheese

Snack- apple

Lunch- grilled chicken salad w/lite dressing, 1/2 pita

Snack- yogurt

Dinner- protein shake, tri-o-plex bar

Calories Eaten Today
source grams cals %total
Total: 1584
Fat: 45 405 26%
Sat: 13 119 8%
Poly: 8 68 4%
Mono: 11 99 6%
Carbs: 142 523 34%
Fiber: 12 0 0%
Protein: 150 602 39%


Thoughts for the day:
___________________________________________
It was a nice 70+ degrees outside..and I couldn't resist going out at lunch for some cardio even though my hip flexor has been hurting and my inside shin. I tried to run the best I could and eased up with a walk at the end. I promise..no running until next week. I will be trying my first tri-o-plex bar tonight..we'll see how good it is. It has to be better than accounting!

Mik
10-09-2003, 04:39 PM
Gotta love this weather! Now, if it would only stay like this for a couple of months.

midee1
10-09-2003, 04:46 PM
Originally posted by Mik
Gotta love this weather! Now, if it would only stay like this for a couple of months.

:withstupi

Makes me wanna go out and run five miles as well.










Maybe if I wasn't a fat lazy ass I would anyway. :)

chops
10-09-2003, 06:01 PM
strong workouts and diet as usual :thumbup:

how did u like the tri o plex? and what flavor. will be time for me to restock bars soon so i have my eye on a box of those.

Pup
10-09-2003, 06:43 PM
*stops by, looks around*

...nice job with the dieting and training, you are doing quite well :)

HeatherLF
10-10-2003, 06:34 AM
Mik I hear ya on that. I'm not cut out to be a New England gal dealing with the snow..I think I need to move South! Plus, we can't afford anything but a 1 room shack in Mass. :(

Midee Get you fat a$$ out there and enjoy nature damn it!
:)

Chops Thanks. I had the peanut butter& chocolate chip
tri-o-plex bar last night. These bars weigh like 5 lbs! It was ok, but a little dry, you need a gallon of water to wash the darn thing down! I bought a box of 20 of them...so I'd better get used to them. :)

Pup Thanks for checkin in! I have been trying!

Wikked1
10-10-2003, 06:53 AM
What's this? New England winters not your thing? I almost had you figured for a X country skier in the winter time. I mean with all that running you do it would be a cinch for you. Got to find something to do during the winter months or go insane (winter is damn LONG in New England!

JustinF
10-14-2003, 06:30 AM
:hump:

Mik
10-14-2003, 06:33 AM
*pops in, notes date of last workout post, checks calendar :scratch: *

HeatherLF
10-14-2003, 06:39 AM
Wikked: I have actually never tried skiing. I would like to try at least but Justin doesn't seem to keen on the idea. i myself would find it rather amusing seeing him on skis! :)

Justin :hump: Nice new truck! :)

Mik I had a major 3 day slack! It was Great! Will post ASAP just for you. :)

HeatherLF
10-14-2003, 06:43 AM
10/13/03


Workout:
___________________________________________

Cardio: 4.5 mile run
__________________________________________

Diet:

Breakfast- english muffin w/PB

Snack- none

Lunch- grilled chicken caesar wrap

Snack- none

Dinner- Outback burger w/fries and salad and awesome blossom..:(...:)


Thoughts for the day:
___________________________________________
I took Friday-Sunday off completly to give my legs a rest. I ran today, but my hip flexor starting acting up again? Don't know if I need new sneaks or what the deal is? Didn't get to do weights because SOMEONE was buying a new truck...Justin. It is pretty sweet..very big. When I drive it pedestrians beware! Will hit the weights Tuesday definitly!

Mik
10-14-2003, 06:45 AM
That burger sounds awesome. Especially since I am eating less than 1300 calories for the next 3 days. Grrrrr. Do we get to see a pic of this monster truck?

Wikked1
10-14-2003, 09:16 AM
Too bad about the Hip flexor......nothing worse than having your mind made up to do something and the body refuses to cooperate! I mention the X country skiing because so many runners I know here enjoy X country skiing during the winter.

chops
10-14-2003, 12:28 PM
Originally posted by HeatherLF
[B]10/13/03

Dinner- Outback burger w/fries and salad and awesome blossom..:(...:)



we were thinking the same thing, i had a cheeseburger and curly fries :drooling: only thing missing was an oreo shake :)

how's your hip feeling ? have u thought of getting running shoes? when i replaced mine, my knee problems went away.

midee1
10-15-2003, 04:21 AM
Originally posted by HeatherLF
Dinner- Outback burger w/fries and salad and awesome blossom..:(...:)
[/B]


Now that's what i'm talkin' about.;)

HeatherLF
10-15-2003, 06:59 AM
MideeMidee: It was delicious!

Chops My hip is ok. I took it easy and walked yesterday and it didn't bother me. I do have running shoes, but it may be time for some new ones since I have been going outside alot lately. I'll keep you posted! Glad to see I wasn't the only one piggin' out this weekend! I didn;t get desert either. :(

Wikked I actually would like to try x country skiing, or snowshoeing. I need to find someone to go with though, none of my friends would like it. :(

Mik MMM BURGER & FRIES...sucks to be you!! :)

Mik
10-15-2003, 07:07 AM
Originally posted by HeatherLF

Mik MMM BURGER & FRIES...sucks to be you!! :)

That's what I love about this board.....all the love and empathy. :D