Angelkae's Exercise Diary... Week 17
04/30/06 - * Weighed in this morning at 126.5 pounds. Geez, these last few pounds are gonna take forever. Starting tommorrow morning, I'm buckling down on the diet until I'm at my goal (15% bf, which should put me at 122 pounds unless I gain some muscle). We took the kids swimming today but all I really did was stand there holding the baby, so I really didn't get a workout today. 11am 1/2 an extra dark chocolate bar [250 calories, what a way to start off the week]; 12pm 1 c. kashi [150] and 1 c. milk [80]; 3pm 1 c. mixed fresh fruit [100], 8 baby carrots [28], 5 cucumber slices [10]; 5pm 1 c. yogurt [90]; 8pm an organic oatmeal cookie (I love the way they tell me it's organic so I don't feel so bad about eating it, lol, even though I know it's a load of crap) [100] and 2 c. water; 10pm a turkey sandwich (2 slices of turkey [40], 1 slice cheddar cheese [90], 2 slices lite multigrain bread [90], with ketchup [15]; and 1 serving of wheat thins [150], and 1/2 c. cottage cheese [80]. (1273 calories)
05/01/06 - Started with 20 minutes HIIT on the elliptical; then did the "Pull" routine: 3x10@40 BB bent over rows, 3x10@15 bb 45 degree hyperextension, 2x10@40 and 2x5@40 cale front pulldowns, 3x10@70 hip abduction machine, 3x10@40 cable upright rows, 3x10@10 incline db curls, 3x10@20 shrugs. 8am 1 c. kashi [150] and 1 c. milk [80]; 11am 1 c. yogurt [80], 1 banana [105]; 2pm a peanut butter clif bar [250] and 2 c. water; 5pm 1/2 c. cottage cheese [80], 6 asparagus spears [20], and 2 c. water; 8:30 4.5 oz turkey breast [135], 1 c. corn [160], 2 c. water; 10:30 1/2 c. cottage cheese [80], a banana [105], and 2 c. water. (1245 calories)
05/02/06 - * Weighed in this morning at 126 pounds. Started with 30 minutes moderate-intensity cadio on the elliptical; then 2x10 obliques on the roman chair, 1x10 hanging knee raises, 1x10 hanging leg raises, 3x10@50 torso rotation machine, 3x10@70 abdominal machine, 3x10@10 bicep curls, 3x10@10 hammer curls, 3x10@10 OH tricep ext's, 1x25@20 chest presses. 8am 1 c. kashi [150] and 1 c. milk [80]; 11:30 turkey [40] and cheddar [90] on lite wheat [90] with ketchup [15] mustard, and pepper, 6 asparagus spears [20] and 2 c. water; 3pm 1 c. yogurt [80] and 2 c. water; 6pm beef roast and baby carrots [600]; 9pm 2 c. water, 1/2 c. cottage cheese [80] and 1/2 c. canned mango and papaya [100]. (1345 calories)
05/03/06 - * Started with 20 minutes HIIT on the elliptical; then did the push routine: 3x10@50 bb split squats, 3x10@15 db bench press, 3x10@15 db shoulder press, 3x10@75 rotary calf raises, 3x10@70 hip adduction machine, 3x10@40 cable one-arm pushdowns. Also added 3x10@15 bicep curls and 3x10@20 shrugs. 9:30 1 c. kashi [150] and 1 c. milk [80]; 11:30 a banana [105]; 1:30 a chik-fil-a chargrilled chicken sandwich [270] and 2 c. water; 4pm 1 c. yogurt [80]; 5pm turkey and cheddar sandwich with pepper, mustard, and ketchup on lite wheat [235] and 2 c. water; 8pm 1/2 c. cottage cheese [80] and 1/2 c. mango and papaya [100], 1 tbsp. natty pb [105] on 1 slice of lite wheat toast [45] and 2 c. water. (1250 calories)
05/04/06 - Weighed in at 125.
6am 5 wheat thins [47]; 11am 1 c. kashi [150] and 1 c. milk [80]; 1:30 a wendy's ultimate chicken grill sandwich [250] and 1 c. water; 3pm a clif bar [245] and 2 c. water; 6pm a 6 oz. chicken breast [240] and 1/2 c. green beans [22]; 7:30 a "Guilt Free" mini ice cream bar [100]; 9:30 1/2 c. cottage cheese [80] and 1/2 c. canned mango and papaya [100]. (1314 calories)
05/05/06 - 3X10@20 db bench press, 3X10@20 bent over row, 3X10@20 shrugs, 3X10@15 db shoulder press, 3X10@20 overhead tricep extensions, and 3X10@15 bicep curls. 10am 1 c. yogurt [80] and 1 c. kashi [150]; 12:30 a Moe's southwest grill "streaker" (burrito without a tortilla)... basically a plate of black beans, grilled chicken, tofu, lettuce, pico de gallo, and shredded cheese [250] and 2 c. water; 3:30 an orange [63] and 1 c. milk [80] with 1 scoop of chocolate whey [120]; 5pm 2 c. water; 6pm a clif bar [250]; 9pm grilled chicken parmesan [330] and 2 c. water. (1323 calories)
05/06/06 - 10am 1 c. kashi [150] and 1 c. milk [80]; 2:30 1 oz. peanuts [170], 2 dinner rolls [150], 10 grilled shrimp [80], 1 large baked sweet potato [270] and 1 c. water; 5:30 caramel pecan pie [480 but worth the cheat] and 1 c. water; 9pm 1 c. yogurt [80]. (1460 calories)
Calories for the week: 9210
Daily average: 1315
