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Phoenix Rising
IronIc is Doing the Scivation Shuffle!
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!
~ Penney
Diet * (weights + cardio) = success
http://forum.bodybuilding.com/showthread.php?t=139344213&p=774586483#post774586483
We must be the change we wish to see in the world
-Ghandi
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Bustin it
Best of luck to you, Penney!
Subscribed, for sure.
Burning Fat Cells One Rep At A Time
"I learned that courage was not the absence of fear, but the triumph over it." - Nelson Mandela.
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CHA CHA CHA-ING
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.
We have the power to accomplish anything, it's called our mind.
I watch the Food Network for porn.
Scivation journal @
http://forum.bodybuilding.com/showthread.php?t=109190861
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Low Carb And Lovin It!!!
Good Luck 
I'll follow along. Subbed!
Brian
Follow my progress in the Over 35 workout journal - http://forum.bodybuilding.com/showthread.php?p=603920313
"There's nothing good about goodbye"
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Phoenix Rising
Originally Posted by HoosierHardGain
Best of luck to you, Penney!
Subscribed, for sure.
It wouldn't be a proper journal without you here, Hoos! 
Originally Posted by 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.
I noticed that! Great support here.
Originally Posted by aftrshok
Good Luck
I'll follow along. Subbed!
Hey aftrshok! How are you tonight?
~ Penney
Diet * (weights + cardio) = success
http://forum.bodybuilding.com/showthread.php?t=139344213&p=774586483#post774586483
We must be the change we wish to see in the world
-Ghandi
-
Phoenix Rising
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
~ Penney
Diet * (weights + cardio) = success
http://forum.bodybuilding.com/showthread.php?t=139344213&p=774586483#post774586483
We must be the change we wish to see in the world
-Ghandi
-
Bustin it
Good Eats, Penney!
Off to flying start...I know you'll do great.
Originally Posted by 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 
Burning Fat Cells One Rep At A Time
"I learned that courage was not the absence of fear, but the triumph over it." - Nelson Mandela.
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Low Carb And Lovin It!!!
Lookin good, keep up the hard work.
Brian
Follow my progress in the Over 35 workout journal - http://forum.bodybuilding.com/showthread.php?p=603920313
"There's nothing good about goodbye"
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Muscle Bound!
Hi Penney! Glad to see you over here!
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Phoenix Rising
Originally Posted by HoosierHardGain
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.
Originally Posted by aftrshok
Lookin good, keep up the hard work.
+
Originally Posted by ms_mac
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!
~ Penney
Diet * (weights + cardio) = success
http://forum.bodybuilding.com/showthread.php?t=139344213&p=774586483#post774586483
We must be the change we wish to see in the world
-Ghandi
-
Low Carb And Lovin It!!!
Originally Posted by IronIc
Thank you aftershk and Ms Mac  How is it going today?
So far so good.
Brian
Follow my progress in the Over 35 workout journal - http://forum.bodybuilding.com/showthread.php?p=603920313
"There's nothing good about goodbye"
-
CHA CHA CHA-ING
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.
We have the power to accomplish anything, it's called our mind.
I watch the Food Network for porn.
Scivation journal @
http://forum.bodybuilding.com/showthread.php?t=109190861
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Phoenix Rising
Originally Posted by aftrshok
So far so good. 
Good is great! I need to swing over to your journal.
Originally Posted by claycat
Morning Penney, how did you feel after the first day?
I feel good! I can tell the bloat is already beginning to go away.
Originally Posted by claycat
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!
~ Penney
Diet * (weights + cardio) = success
http://forum.bodybuilding.com/showthread.php?t=139344213&p=774586483#post774586483
We must be the change we wish to see in the world
-Ghandi
-
Bustin it
Originally Posted by IronIc
Thanks sweetie! Your incredible support helps 
Anytime, Penney!
Burning Fat Cells One Rep At A Time
"I learned that courage was not the absence of fear, but the triumph over it." - Nelson Mandela.
-
Phoenix Rising
Originally Posted by HoosierHardGain
Have I told you lately that I wub you?
~ Penney
Diet * (weights + cardio) = success
http://forum.bodybuilding.com/showthread.php?t=139344213&p=774586483#post774586483
We must be the change we wish to see in the world
-Ghandi
-
Phoenix Rising
ATS Guns Night
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
~ Penney
Diet * (weights + cardio) = success
http://forum.bodybuilding.com/showthread.php?t=139344213&p=774586483#post774586483
We must be the change we wish to see in the world
-Ghandi
-
Phoenix Rising
Wednesday's eats
#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.
~ Penney
Diet * (weights + cardio) = success
http://forum.bodybuilding.com/showthread.php?t=139344213&p=774586483#post774586483
We must be the change we wish to see in the world
-Ghandi
-
CHA CHA CHA-ING
Morning Penney, just checking in on you.
We have the power to accomplish anything, it's called our mind.
I watch the Food Network for porn.
Scivation journal @
http://forum.bodybuilding.com/showthread.php?t=109190861
-
Phoenix Rising
Originally Posted by 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 
Originally Posted by claycat
Morning Penney, just checking in on you. 
Good morning, beautiful!
~ Penney
Diet * (weights + cardio) = success
http://forum.bodybuilding.com/showthread.php?t=139344213&p=774586483#post774586483
We must be the change we wish to see in the world
-Ghandi
-
Bustin it
Originally Posted by IronIc
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?
Burning Fat Cells One Rep At A Time
"I learned that courage was not the absence of fear, but the triumph over it." - Nelson Mandela.
-
Low Carb And Lovin It!!!
Originally Posted by HoosierHardGain
You mean the debates didn't ruin your appitite?
x2 
How are you doing today Penny?
Brian
Follow my progress in the Over 35 workout journal - http://forum.bodybuilding.com/showthread.php?p=603920313
"There's nothing good about goodbye"
-
Phoenix Rising
Originally Posted by HoosierHardGain
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.
~ Penney
Diet * (weights + cardio) = success
http://forum.bodybuilding.com/showthread.php?t=139344213&p=774586483#post774586483
We must be the change we wish to see in the world
-Ghandi
-
Phoenix Rising
Originally Posted by aftrshok
x2
How are you doing today Penny?
Hey Brian! I'm doing great! How about you?
~ Penney
Diet * (weights + cardio) = success
http://forum.bodybuilding.com/showthread.php?t=139344213&p=774586483#post774586483
We must be the change we wish to see in the world
-Ghandi
-
Bustin it
Originally Posted by IronIc
IMO all politicians are very much alike.
Without starting a political debate, I'd say Penney, you are 100% spot on!
Burning Fat Cells One Rep At A Time
"I learned that courage was not the absence of fear, but the triumph over it." - Nelson Mandela.
-
Low Carb And Lovin It!!!
Originally Posted by IronIc
Hey Brian! I'm doing great! How about you? 
I'll let you know after my 11:30am leg workout today.
Brian
Follow my progress in the Over 35 workout journal - http://forum.bodybuilding.com/showthread.php?p=603920313
"There's nothing good about goodbye"
-
Phoenix Rising
Originally Posted by HoosierHardGain
Without starting a political debate, I'd say Penney, you are 100% spot on!
Birds of a feather flock together! lol 
Originally Posted by aftrshok
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
~ Penney
Diet * (weights + cardio) = success
http://forum.bodybuilding.com/showthread.php?t=139344213&p=774586483#post774586483
We must be the change we wish to see in the world
-Ghandi
-
Phoenix Rising
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!
~ Penney
Diet * (weights + cardio) = success
http://forum.bodybuilding.com/showthread.php?t=139344213&p=774586483#post774586483
We must be the change we wish to see in the world
-Ghandi
-
Bustin it
Originally Posted by 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! 
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!
Burning Fat Cells One Rep At A Time
"I learned that courage was not the absence of fear, but the triumph over it." - Nelson Mandela.
-
Phoenix Rising
Originally Posted by HoosierHardGain
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!
~ Penney
Diet * (weights + cardio) = success
http://forum.bodybuilding.com/showthread.php?t=139344213&p=774586483#post774586483
We must be the change we wish to see in the world
-Ghandi
-
Low Carb And Lovin It!!!
Originally Posted by IronIc
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.
Brian
Follow my progress in the Over 35 workout journal - http://forum.bodybuilding.com/showthread.php?p=603920313
"There's nothing good about goodbye"
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