IronIc is Doing the Scivation Shuffle!

[IronIc]

Happy Tuesday all!

I recieved my material from Derek back in JULY; right around the time I discovered a local resource. Fast-forward to some really stressful events at work and a total derailing off of my diet wagon and I found myself back to 200+ lbs and totally depressed over the fact that even though I work out 5-6x a week I can't lose weight AT ALL unless I eat clean, all of the time. I kept Derek's email in my Yahoo and pulled it out, printed it out, and started yesterday I have yet to send him my numbers because I don't want to step on the scale! I know that I have to keep track of my progress, though, so I'll step on it tomorrow

I know I need to eat a little more, and track my cals and macros -- I am gently reintroducing myself to journaling the RIGHT way I started the ATS (chest/back) and jotted down my meals:

#1: 4 oz 95% lean beef, 1 whole egg, 2 egg whites cooked in Pam Olive Oil Spray, 1/2 cup mixed veggies
#2: 3 oz baked salmon, 1/2 cup mixed veggies, 10 raw almonds
#3: 1 cup lowfat cottage cheese, about 1/4 cup salsa, 10 alomonds
#4: 3 oz baked salmon, 1/2 cup mixed veggies, 10 raw almonds
#5: A few sips of VERY OLD chocolate protein powder in water

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Workout:

DB BENT OVER ROW: 2x30'sx10

DB BENCH PRESS: 30'sx10, 35'sx6/30'sx4
I love the weights that can be slung, when the reps go down

WG LAT PULLDOWN: 2x100x6

DB INCLINE BP: 25'sx10, 30'sx10
I felt strong on the inclines

1-ARM DB ROW: 2x25'sx10
This is a little different than what Derek put down, because I worked out at the little gym tonight (at 8:20 pm, lol) and there is less equipment there.

DECLINE FLYES: 2x15'sx10
This is the first time I have ever done a decline movement ... so bizarre

CLOSE-GRIP LAT PULLDOWN: 2x75x10

BENCH DIPS: 2xBWx6

CARDIO: Treadmill
20 minutes LISS

I am doing more cardio than what the program calls for because I NEED IT! I will overcome!

[HoosierHardGain]

Best of luck to you, Penney!


Subscribed, for sure.

[claycat]

Yay Penney! Good to see you in here.

I know Derek will work wonders for you! There are a lot of great people in here and the support is fantastic.

[aftrshok]

Good Luck

I'll follow along. Subbed!

[IronIc]

Best of luck to you, Penney!


Subscribed, for sure.

It wouldn't be a proper journal without you here, Hoos!

Yay Penney! Good to see you in here.

I know Derek will work wonders for you! There are a lot of great people in here and the support is fantastic.

I noticed that! Great support here.

Good Luck

I'll follow along. Subbed!

Hey aftrshok! How are you tonight?

[IronIc]

Or should it be Kill-Me-O?

45 minutes of spinning ... this is my third time in this class and although I still poop out before the last hill climbs I get a great workout. All my clothes were drenched!

Eats:
#1: 1 whole egg, 2 egg whites, 1 95% lean burger (eggs and burger are so GOOD together)
#2: 1 cup lowfat cottage cheese, 10 almonds, a little salsa
#3: 6 oz chicken, about 1 tbsp salsa, 1/2 cup mixed veggies
#4: 1/2 cup lowfat cottage cheese, 10 almonds, salsa
#5: Post wo smoothie: 2 scoops whey, 10 oz very cold water, ice, 3.5oz frozen blueberries blended in a mixer (oh, it was soooo good!)

I may eat something later, but I am tired, lol

Also, I did the dreaded weigh-in today and yep, I'm up to 205 lbs Hopefully I can lose 55 lbs fast, and keep them off! How? By not eating what Rick eats! lol

[HoosierHardGain]

Good Eats, Penney!

Off to flying start...I know you'll do great.

Or should it be Kill-Me-O?

45 minutes of spinning ... this is my third time in this class and although I still poop out before the last hill climbs I get a great workout. All my clothes were drenched!

Eats:
#1: 1 whole egg, 2 egg whites, 1 95% lean burger (eggs and burger are so GOOD together)
#2: 1 cup lowfat cottage cheese, 10 almonds, a little salsa
#3: 6 oz chicken, about 1 tbsp salsa, 1/2 cup mixed veggies
#4: 1/2 cup lowfat cottage cheese, 10 almonds, salsa
#5: Post wo smoothie: 2 scoops whey, 10 oz very cold water, ice, 3.5oz frozen blueberries blended in a mixer (oh, it was soooo good!)

I may eat something later, but I am tired, lol

Also, I did the dreaded weigh-in today and yep, I'm up to 205 lbs Hopefully I can lose 55 lbs fast, and keep them off! How? By not eating what Rick eats! lol

[aftrshok]

Lookin good, keep up the hard work.

[ms_mac]

Hi Penney! Glad to see you over here!

[IronIc]

Good Eats, Penney!

Off to flying start...I know you'll do great.

Thanks sweetie! Your incredible support helps

I need to eat a little more (protein), just a little though. Soon I'll begin to post the calories and macros.

Lookin good, keep up the hard work.

+

Hi Penney! Glad to see you over here!

Thank you aftershk and Ms Mac How is it going today?

~~~~~~~~~~~~~~

Derek's plan calls for HIIT cardio on Thursday and Saturday .. I am doing my HIIT on Tuesday and Thursday because those are the days my schedule allows Today -- arms!

[aftrshok]

Thank you aftershk and Ms Mac How is it going today?

So far so good.

[claycat]

Morning Penney, how did you feel after the first day?

I am looking at getting a spinning bike for my Christmas workout present and you can get spin class CD's to do at home.

[IronIc]

So far so good.

Good is great! I need to swing over to your journal.

Morning Penney, how did you feel after the first day?

I feel good! I can tell the bloat is already beginning to go away.

I am looking at getting a spinning bike for my Christmas workout present and you can get spin class CD's to do at home.

That sounds I have some cardo DVDs for home; I really enjoy taking classes in the gym, though, because I love the energy from all the other people in there!

[HoosierHardGain]

Thanks sweetie! Your incredible support helps

Anytime, Penney!

[IronIc]

Anytime, Penney!

Have I told you lately that I wub you?

[IronIc]

I did alot of exercises that are new to me tonight. Therefore, I am unsure how good or bad my form was!

Barbell Curl: 2x40x10
My wrists were bothering me a little while I did these ... I know it's from the heavy DB work on Monday night. The BB does not tweak my wrists. I need to make a better effort to get to this gym no matter how late I work, so I can do my chest presses with the BB or Smith.

Close Grip BP: 2x50x10
I used the same kind of BB that I used for my curls. I should have probably used the regular BB, lol.

DB Curl: 15'sx10, 20'sx10
I wanted to use the 20's for both sets, but we have just 1 set of 20's and someone else was using them for the 1st set.

Skull Crushers: 2x30x10
This is a new exercise for me. If I have decent DOMS tomorrow or Friday, that should be an indication that I hit my triceps well enough.

Cable Curl: 35x10, 45x10
The first set was way light!

Cable Tricep Pushdown: 45x10, 55x10
I wanted to use the machine, but dangit someone else beat me to it!

BB Wrist Curl: 2x20x10
DB Wrist Curl: 2x10'sx10
Wrist curls are totally new to me. I don't know if I did them right -- I will have to check them here on bb.com. I hope my wrists get stronger or something -- heavier DB's sometimes will irritate them.

Cardio: Treadmill
20 minutes LISS. I would like to go 30, but I'm still recovering from last night's spinning adventure. I will proabably spin tomorrow night as well. Am I sick or what??? lol

[IronIc]

#1: 1 whole egg, 2 egg whites, 1 95% lean burger
#2: 2 scoops whey in water, 10 almonds
#3: 6 oz chicken, salsa, 1/2 cup mixed veggies
#4: 2 whole eggs, 1 cup Kroger Carb Master yogurt (12 g protein, only 3 g carbs!) And it's yummy!
#5: 2 scoops whey, cold water, ice, 3.5oz frozen blueberries. Yummy yum yum!

I am going to work on adding the 6th meal ... it is really hard to do so.

[claycat]

Morning Penney, just checking in on you.

[IronIc]

#1: 1 whole egg, 2 egg whites, 1 95% lean burger
#2: 2 scoops whey in water, 10 almonds
#3: 6 oz chicken, salsa, 1/2 cup mixed veggies
#4: 2 whole eggs, 1 cup Kroger Carb Master yogurt (12 g protein, only 3 g carbs!) And it's yummy!
#5: 2 scoops whey, cold water, ice, 3.5oz frozen blueberries. Yummy yum yum!

I am going to work on adding the 6th meal ... it is really hard to do so.

I did have a 6th meal (while watching the debates, lol) 1 can of chicken w/salsa, 10 peanuts

Morning Penney, just checking in on you.

Good morning, beautiful!

[HoosierHardGain]

I did have a 6th meal (while watching the debates, lol) 1 can of chicken w/salsa, 10 peanuts

You mean the debates didn't ruin your appitite?

[aftrshok]

You mean the debates didn't ruin your appitite?

x2

How are you doing today Penny?

[IronIc]

You mean the debates didn't ruin your appitite?

LOL! For some reason I got hungrier! I might be sick, lol

IMO all politicians are very much alike. I know I definitely don't like McCain or his running mate ... and I am unsure about Obama. I hate the mud-slinging.

[IronIc]

x2

How are you doing today Penny?

Hey Brian! I'm doing great! How about you?

[HoosierHardGain]

IMO all politicians are very much alike.

Without starting a political debate, I'd say Penney, you are 100% spot on!

[aftrshok]

Hey Brian! I'm doing great! How about you?

I'll let you know after my 11:30am leg workout today.

[IronIc]

Without starting a political debate, I'd say Penney, you are 100% spot on!

Birds of a feather flock together! lol

I'll let you know after my 11:30am leg workout today.

I'm looking forward to your post!

I'm spinning later today, lol ... OMG that is so brutal Tuesday I came home from it, feeling like I worked hard all day! I love it

[IronIc]

Today was cardio day; spinning for 1 hour

Eats:
#1: 1 whole egg, 2 egg whites, 1 95% lean burger, 1/2 cup green beans
#2: 2 scoops whey in water, 10 almonds
#3: 2 whole eggs, 1 Kroger Carb Master yogurt, 1/2 cup green beans
#4: 2 scoops whey, 3.5 oz mixture of frozen strawberries/blueberries, water, ice blended.
#5: (TBE) 5 oz canned chicken, salsa, 1/2 cup green beans, 10-15 peanuts.

I was supposed to have another meal between 3 and 4, but just was not hungry before I went to the gym. Of course, I was ravenous after spinning! Tomorrrow I will try my best to make 6 meals!

[HoosierHardGain]

Today was cardio day; spinning for 1 hour

Eats:
#1: 1 whole egg, 2 egg whites, 1 95% lean burger, 1/2 cup green beans
#2: 2 scoops whey in water, 10 almonds
#3: 2 whole eggs, 1 Kroger Carb Master yogurt, 1/2 cup green beans
#4: 2 scoops whey, 3.5 oz mixture of frozen strawberries/blueberries, water, ice blended.
#5: (TBE) 5 oz canned chicken, salsa, 1/2 cup green beans, 10-15 peanuts.

I was supposed to have another meal between 3 and 4, but just was not hungry before I went to the gym. Of course, I was ravenous after spinning! Tomorrrow I will try my best to make 6 meals!

Morning, Penney. Nice job...somedays in life, you do fall short for some reason or the other. Like you said, you'll do it today. You rock!

[IronIc]

Morning, Penney. Nice job...somedays in life, you do fall short for some reason or the other. Like you said, you'll do it today. You rock!

It's really tough to get that 6th meal in when I get up later than usual. I am not as hungry on this program (because of the low carbs, lol)

Thanks for the props, sweetie!

[aftrshok]

It's really tough to get that 6th meal in when I get up later than usual. I am not as hungry on this program (because of the low carbs, lol)

Thanks for the props, sweetie!

That's my problem on the weekends, I don't get up at 6:00am I end up sleeping until 8:30am or so.