Dak's Journey- beat the last bit of B/F %

[dakotatx4]

50min with stretching pre/post included

Mini Circut: Ran thru it non stop 3 times
SB lying Twisting obliques: 24,24,24
Abdominal vacuum: 1min, 1min, 1min
DB side bend: 15 x 20lb x3 (done each side individually)
Jack knife situps: 20, 25,25
Abdominal vacuum: 1min, 1min, 1min
Superman: 15, 15, 15

2nd Mini Circuit: Ran thru it non stop 2 times
Neck flexion: 12,12 x 2.5lb.
db Lateral rotation: 10, 12 x 5lb
Neck lateral flexion: 12, 12 x 2.5lb
db internal rotation: 10, 12 x 5lb
Neck extensions: 12, 12 x 2.5lb

3rd mini circuit: non stop 3 times
BB wrist curls: 12 x 35lb x 3 squeeze/hold at top each time
Vertical leg raises: 15 x 3 x B.W.
Rev. db curls: 12x 12lb, 10lb, 10lb really hard..forearms are toasted now. Cool vascularity

Actual: 218g P/ 169g C/ 80g F
Target: 220g P/ 170g C/ 80g F

I added more fibrous veggie and so far its helping w/the appetite on my lowest swing on carbs for right now.
And I get more later too.

Foodplan for today/tonight -I purposely got up instead of sleeping and messing up by not eating properly today.
230pm awaken: 1 WW muffin, 1 cheese slice, 1 egg, 1c. brocolli, 6oz 2% milk (this 1of 4 meals to maintain 90%)
530pm: Shake: 1/4 c. blueberries, 1.5 scoop whey, 1/4c. steel cut oats, 1c. fresh spinach leaves
830pm: post workout: 6oz Skinny cow choco milk, 1.5 scoop whey, and banana <---YUM YUM
10pm: 5oz baked chicken breast, 2 c. romaine, 1c. spinach leaf, 1/8c. mix nuts, Italian spritz
1230am: 3oz lean g.meat, 2c. brocolli, 1/2 c. FF Cottage cheese, 1/2 c. peas
230am: 1c. FF c.cheese
Fishcaps 7.5g

[dakotatx4]

Ok, I put up pics Post surgery from December what I looked like being sedentary. Which I did put on some pounds, not too bad though. The donkey and cart is my Birthday present. That flower bed normally is full of Bluebonnets...its winter. Its full now of the flowers.

I took a new pic front/back today for the start of this Journal/challenge I'm doing for day 1. I thought i was back to prior to my ACL tear but From comparing pics I look leaner in the abdomen. I was surprised by that.

Theres a pic of my knee scar too.

[golfGirl]

Hey Girl! Just popping in to say hello! When I saw the word Bluebonnets I knew you must be in TX. Where the heck is Tom Bean?

Pics look good! I love your home gym. I especially like the two chairs lined up to sit in the garage and watch the world go by

Here's a pic for you. We let our youngest cat have kittens before we got her spayed. I was like the soup nazi from Seinfeld when giving them away.

[dakotatx4]

Golf Girl. Hello, Haven't been on in a bit. I'm still at it though with nutrition and workouts.

Tom Bean is North East of Big Dallas. Approx. 1 hr north of Dallas close to Sherman.

THose are your KITTENS!!!!!!!!! HOW CUTE!!!!!!!!!! awesome markings. Did you end up keeping all of the babies? heehee

[golfGirl]

Originally Posted by dakotatx4

Golf Girl. Hello, Haven't been on in a bit. I'm still at it though with nutrition and workouts.

Tom Bean is North East of Big Dallas. Approx. 1 hr north of Dallas close to Sherman.

THose are your KITTENS!!!!!!!!! HOW CUTE!!!!!!!!!! awesome markings. Did you end up keeping all of the babies? heehee

Nope! They all found good homes. I could have kept them ALL....but I wanted to stay married

[dakotatx4]

LOL, too funny!

[dakotatx4]

TUE- legs **FRIGGIN awesome Workout on legs. Hit new PR's with everything-(post knee surgery PR's).

**really tested the knee with the heavier press this week and squats last week. Hitting correct intensities now with the legs and knee is handling it just fine. I'll be extra careful but time to stop favoring it and get it on the road to becoming a Brick. **

SS
45 degree leg press: 12x90lb, 12x140lb, 12x180lb - working sets: 12x230lb, 12x270lb, 8x360lb-Knee felt good!
45 degree calf press: 12x90lb, 12x140lb, 12x180lb

Leg ext: 10x70lb x 3s --burn baby Burn...

Lying leg curls: 12x50lb, 12x65lb, 12x65lb Yowser..

SS
seated calf raise: toes normal: 12x45lb, toes out: 12x45lb, toes in: 12x45lb
Hyper extensions 45 degree(squeeze them hams n gluteals): 10x10lb x 3s

SS (either my legs are stronger or this machine is radically different than the other gym i went too by my house)
seated adduction machine: 12x120lb x3s
seated abduction machine: 12x120lb x3s

[golfGirl]

Originally Posted by dakotatx4

TUE- legs **FRIGGIN awesome Workout on legs. Hit new PR's with everything-(post knee surgery PR's).

**really tested the knee with the heavier press this week and squats last week. Hitting correct intensities now with the legs and knee is handling it just fine. I'll be extra careful but time to stop favoring it and get it on the road to becoming a Brick. **

SS
45 degree leg press: 12x90lb, 12x140lb, 12x180lb - working sets: 12x230lb, 12x270lb, 8x360lb-Knee felt good!
45 degree calf press: 12x90lb, 12x140lb, 12x180lb

Leg ext: 10x70lb x 3s --burn baby Burn...

Lying leg curls: 12x50lb, 12x65lb, 12x65lb Yowser..

SS
seated calf raise: toes normal: 12x45lb, toes out: 12x45lb, toes in: 12x45lb
Hyper extensions 45 degree(squeeze them hams n gluteals): 10x10lb x 3s

SS (either my legs are stronger or this machine is radically different than the other gym i went too by my house)
seated adduction machine: 12x120lb x3s
seated abduction machine: 12x120lb x3s

Phew!!