Robyn's Journal

[Mrs.Thomas]

Hi, I'm new here. Starting this journal on Terracottas suggestion.

Today was an "off day" as far as working out goes, so I'll just start with my diet for the day.

Don't be too harsh while looking at it. This was kind of an off day for me as I slept the majority of the day and starting tomorrow I am going back to the strict, strict diet I normally follow. Things have been getting a little sloppy for me for a week or so (not really by way of what food I'm eating, but the amounts and ratios and such)

breakfast:
2 bowls shredded wheat and bran cereal with skim milk

snack:
1/2 tub fat free cottage cheese
1 granola bar

no lunch (slept till 1PM today, that is when I had breakfast) snack was at 3PM, back to sleep at 4 till 8 when I had dinner

dinner:
creole chicken (brown rice with tomatos, green peppers, carrots, onions
and chicken)
4 cups skim milk


Tomorrow is back day at the gym after I work for a few hours.

The diet WILL be back on track tomorrow, 5-6 small meals a day, tracking cals and ratios. No excuses!

[mizone]

Congrats on starting a journal! You will get some GREAT advice and support here.

What exactly are your goals and where are you at now with them?

[Mrs.Thomas]

I just typed up my whole split but forgot to log in before pushing submit. It's all lost. :(

[mizone]

Oh no!!! How frustrating :(

[Mrs.Thomas]

Congrats on starting a journal! You will get some GREAT advice and support here.

What exactly are your goals and where are you at now with them?


Thanks mizone!

My goals is to enter a physique competition. I know that I need a lot more muscle tone in order to do that. So, right now in a nutshell I am working towards that. I know that I need to work on my glutes and my legs a lot. Everything else is coming along great.

Here are some pictures of me, so that maybe where I'm at right now is more evident. :)

[mizone]

Looks like you have a great base already! And I love the camera work in the third photo! hehehe Nice.

When are you thinking of competing?

[ChickenTuna]

Looks like you have a great base already! And I love the camera work in the third photo! hehehe Nice.

When are you thinking of competing?

Hi Robyn,

You have a nice frame and are already in such great shape so I'm sure you will see results in not much time at all.

[imperfectly_lou]

You have a fantastic figure! I'm envious!

[TheDiz]

You have a fantastic figure! I'm envious!


You were the first to say it, but you wont be the last... WOW! You have a great base to work with!

[Mrs.Thomas]

Thanks for the comments ladies!

Today was back day

SLDL - 4X8 - 2 sets @ 135, 2 sets @ 155.
My grip sucks. The 2 sets @ 155 were terrible because my grip kept slipping, even with my straps. I am starting to get very frustrated with this. :(

Rows - 3X8 @ 25 pounds - concentrating on perfect form and squeezing my shoulder blades together at the top

Good mornings - 3X*8 @ 95 pounds - I'm starting to hate good mornings, they just wear my back out to the point of exhaustion, I think I'll be looking for a replacement.

Lat pulldowns - 3X8 @ 80 pounds, slow with a long contraction at the bottom

Bent over rows - 3X8 @ 75 pounds

Back hyperextensions - 3X8 holding a 25 pound plate

Behind the back barbell shrugs - 3X8 @ 135 pounds

dumbell shrugs - 3X8 @ 40 (each hand)


Threw in some abs

leg raises on captains chair - 3X8
cable crunches - 3X10 @ 100 pounds
3X8 sets on the crunch machine - 25 pounds added

Post workout shake - 1 scoop All The Whey Chocolate with 1 scoop orange gatorade, 3 tbsp dextrose and 1 tsp CEE


Breakfast:

1 bowl of shredded wheat and bran w/ skim milk
1 granola bar
2 cups coffee with a little cream

Lunch:

Subway - 12 inch turkey and ham on whole wheat, hot pepper cheese, with all veggies except tomato, and oil and vinegar
1/2 tub cottage cheese
2 cups skim milk

snack:
1 peice meunster cheese
banana
Power Bar

Dinner:

low carb wrap (not trying to do low carb thing, I just don't like lotsa carbs past 5PM, they bloat me something terrible) with roast beef, chicken, 1 piece muenster cheese, roasted red peppers and a little red pepper vinagrette
1/2 tub cottage cheese
2 cups skim milk

Supplements other than pwo shake
fish oil w/ green tea
l-carnitine
l-lysine
prenatal vit
l-arginine
TwinLabs Diet Fuel

Went on a small walk with my son and daughter. Carried my 4 year old piggy back while pushing the stroller with my 1 year old in it. That constitutes my cardio! ;)

[Emma-Leigh]

Hello and Welcome! :)

You have a wonderful figure - it is certainly an excellent base to build a few more pounds of muscle on (you really should not be so hard on yourself - a lot of females would kill for what you have!).

Good luck!

[mommykuce]

Breakfast:

1 bowl of shredded wheat and bran w/ skim milk
1 granola bar
2 cups coffee with a little cream

Lunch:

Subway - 12 inch turkey and ham on whole wheat, hot pepper cheese, with all veggies except tomato, and oil and vinegar
1/2 tub cottage cheese
2 cups skim milk

snack:
1 peice meunster cheese
banana
Power Bar

Dinner:

low carb wrap (not trying to do low carb thing, I just don't like lotsa carbs past 5PM, they bloat me something terrible) with roast beef, chicken, 1 piece muenster cheese, roasted red peppers and a little red pepper vinagrette
1/2 tub cottage cheese
2 cups skim milk

Supplements other than pwo shake
fish oil w/ green tea
l-carnitine
l-lysine
prenatal vit
l-arginine
TwinLabs Diet Fuel

Went on a small walk with my son and daughter. Carried my 4 year old piggy back while pushing the stroller with my 1 year old in it. That constitutes my cardio! ;)First off, you look great! I would try adding in more protein, especially for breakfast. Remember that when eating breakfast you need to make up for the fact that you have gone so long without eating. I see you like your dairy (me too!). Do you eat eggs? Egg whites are a great way to get some protein, especially for your snack rather than a slice of cheese. I would junk the Power Bar and the granola bar. They are really empty calories and sugar. Try to go for more dense and fibrous carbs, like oatmeal. There are some great recipes for homemade protein bars on this site, but try to go for real foods rather than something like that. They are great to supplement with.

Just wondering, why are you still taking pre-natal pills? Are you still nursing?

[Mrs.Thomas]

Hello mommykuce! Thanks for the comments. The granola bar and Power Bar are (unfortunatly) my caving to sweets. I love the stupid things. :( The good thing is, I'm not using them as "filler" or to replace a meal or anything like that - I'm definetly not skipping a meal to have a bar! You'll notice weekends are rough for me as far as food goes, always on the run. Through the week is much better for eating - when I have more time to put it all together and I'm on a much more set schedule. (hard to believe with 2 kids, 1 full time and one part time job and a house to take care of, lol)

The prenatals are just left overs. I had bought a bunch in bulk when pregnant. I hated to waste them, doc said they are great to take even when not pregnant or nursing due to the high levels of folic acid and such.

[Mrs.Thomas]

Monday 5AM

Early morning snack:

Kashi Go Lean Protein and Fiber bar
banana
gatorade with CEE

Bicep workout:

alternate dumbell curls 3X8 @ 25 pounds
EZ bar curls - 3X8 @ 55 pounds
concentration curls - 3X8 @ 25 pounds
dumbell preacher curls - 3X8 @ 20 pounds

Post workout shake - 1 scoop All The Whey Chocolate with 1 scoop orange gatorade, 3 tbsp dextrose and 1 tsp CEE


lunch:

grilled chicken and spinach salad with tons of veggies - oil and vinegar

snack - Power Bar
1/2 tub cottage cheese
1 slice meunster cheese rolled into some roast beef

Dinner:

5 egg whites with one yolk
2 cups brocolli and cauliflower
2 cups lima beans
4 cups skim milk

Supplements other than pwo shake
fish oil w/ green tea
l-carnitine
l-lysine
prenatal vit
l-arginine
TwinLabs Diet Fuel

[MDC]

Mrs.Thomas,

Whatever you're doing for the upper body, especially back, it's working! :D Gorgeous lats and shoulders and arms. If you're looking to drop good mornings, I see you don't have regular deadlifts in your back workout.

[Mrs.Thomas]

Mrs.Thomas,

Whatever you're doing for the upper body, especially back, it's working! :D Gorgeous lats and shoulders and arms. If you're looking to drop good mornings, I see you don't have regular deadlifts in your back workout.


Thank you for the comments!

By regular dead lifts are you talking bent leg? I am currently doing straight leg and I love them.

[MDC]

Yes, the standard old bent leg deadlift. I do the sumo style with my legs apart, but either way they really work your entire back well. If my bicep ever heals I'd love to get back to them. ;) Stiff leg deads are more a glute/ham exercise.