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Thread: Sinder's Workout Journal

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    Default Sinder's Workout Journal

    Today I am starting a rigourous diet and exercise plan for the next 9 weeks. To keep myself motivated and accountable, I will be journaling my progress. I will post every detail of my quest including pics to show progress. With summer around the corner, what better time to firm everything up and have abs to show off again! Since my BA, and not being able to work out as hard, I have put on a few pounds. Nothing really drastic, but you know how us girls can be ! I have also been wanting to do another Figure competition too. So we'll see how this goes! Its alot of hard work, but it always pays off in the end.

    The last time I did this, I had my girlfriend right beside me training to keep me motivated. Now that she lives 2 hours away working for a Police Dept. I will be flying solo, so to speak. Hopefully this journal will keep me committed and motivated. Knowing I need to post and report my progress to you gals should keep me on the wagon!

    Every detail of my training will be posted... from pics to workouts and meals. I will even post reciepes. Anyone who wants to follow along is more than welcome. There are bound to be slip ups, and probably some "oh god, I'm too tired to move" days. So feel free to give me a push!


    The Diet

    Meal # 1- Oatmeal (Cream of Wheat, yougurt w/ 1/4 cup of shredded wheat or egg whites) & tea
    Meal # 2-Protein shake & Pear(or apple)
    Meal # 3- Chicken breast (or other meat protien) with side salad or steamed veggies
    Meal # 4- Protein Shake & pear(or apple)
    Meal # 5- Chicken breast (or other meat protien) with steamed veggies and side of brown rice(or salad)
    Meal # 6- Protein shake & pear(or apple)

    Meat protein choices
    -any white fish(tilapia, perch, orange roughy, haddock)
    -chicken
    -turkey
    -tuna(canned)
    -read meat once a week(lean cuts)
    -shrimp once a week

    -salmon


    Condiments are fine as long as they are low fat such as dressings and mayo. I cook with alot of Kraft low-fat dressings.


    I will avoid “white carbs” such as potatoes, white rice, white bread…anything made with white flour. Instead opt for whole grain breads and pastas. I can have yams(on occassion) instead of potatoes.

    I space meals out between 2-3 hours apart. Keep salt to a minimum; I'm trying the “No Salt” stuff. Experiment with different spices & marinades to keep things interesting. Drink LOTS of water.

    To save my sanity, I am allowed two cheat meals per week. I have chosen Sunday's and Wednesdays to indulge a bit! As I progress, I will cut out one cheat meal.




    Okay...lets rock! *cue music "Eye of the Tiger"*

  2. #2
    God/dess cinammonkisses's Avatar
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    Default Re: Sinder's Workout Journal

    Quote Originally Posted by Sinder View Post
    I will be flying solo, so to speak.
    Not true, I'm gonna help too

    But seriously though, you can do it! When are you going to start your pics??







    Some Douchebag: "[Pimp C] 12:43 am: its true we got to stick together the black people on SW CK you is teh condoleeza of SW"


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    Featured Member Sinder's Avatar
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    Default Re: Sinder's Workout Journal

    LOL! I know your on board too CK! I meant solo as in going to the gym by myself and training! At least when I went with my girl, we pushed eachother!

    I'm gonna take some pics after my on-line class with Alena.

    I just got back from the gym, I did 40 minutes of cardio along with 40 minutes of weights & abs training.

    Lat-pull downs- 45lbs 4sets of 15reps
    Reverse grip lat-pull downs- 45lbs 4sets of 15reps
    Overhead tricep extensions- 45lbs 4sets of 15reps
    Seated rows- 45lbs 4sets of 15reps
    Crunches on a stablity ball while holding 8lb medicine ball behind head
    Hanging leg raises
    V-ups on bench
    Last edited by Sinder; 04-16-2007 at 03:35 PM. Reason: added weight range

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    God/dess cinammonkisses's Avatar
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    Default Re: Sinder's Workout Journal

    How much weight on each one? You know I like it heavy!!







    Some Douchebag: "[Pimp C] 12:43 am: its true we got to stick together the black people on SW CK you is teh condoleeza of SW"


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    Featured Member Sinder's Avatar
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    Default Re: Sinder's Workout Journal

    Thanks! I added edited the post for the weights and reps. I used to be able to do more weight before the BA, so I will have to work my way back up!

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    Veteran Member lexXe's Avatar
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    Default Re: Sinder's Workout Journal

    I'm with you Sinder. Well, I plan on going hardcore once I've healed a bit (after my BA).

    Like you, I'd love to compete in figure competitions. Those woman have incredible bodies! I seriously need to gain some muscle back, I've slacked like crazy with weights and I'm a lot weaker than I was last summer.

    Where are you located?

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    Veteran Member Concubine's Avatar
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    Default Re: Sinder's Workout Journal

    Count me in! I'm going to start right after exams (Saturday, April 20). I've been on a weight training program since January and don't want to be any more muscular than I already am so I'll just keep up my regular routine. I go to the gym 5-6 days a week already and do 30-45 minutes of intense cardio. I think it's mainly my eating that has to get on track. I need to lose 7lbs to get to my goal and there's no reason I can't lose this weight in a month or so. This is just what I need, what a great idea!

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    God/dess cinammonkisses's Avatar
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    Default Re: Sinder's Workout Journal

    Quote Originally Posted by Sinder View Post

    Lat-pull downs- 45lbs 4sets of 15reps
    Reverse grip lat-pull downs- 45lbs 4sets of 15reps
    Overhead tricep extensions- 45lbs 4sets of 15reps
    Seated rows- 45lbs 4sets of 15reps
    Crunches on a stablity ball while holding 8lb medicine ball behind head
    Hanging leg raises
    V-ups on bench
    Oooh the idea of your boobies flexing, and sweat pouring while you lift is definately a turn on.. TeeHee...you are gonna be so hot girl!

    Question: Are you doing each set one after another with a rest in between. If you are resting in between, how long of a rest are you doing? Or are you doing 1set lat pull down, 1set reverse grip, 1set overhead tricep etc..in like a circle. One set of each exercise, then back to the top all over again?







    Some Douchebag: "[Pimp C] 12:43 am: its true we got to stick together the black people on SW CK you is teh condoleeza of SW"


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    Featured Member Sinder's Avatar
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    Default Re: Sinder's Workout Journal

    I try not to rest for more than about 30 seconds between reps. Sometimes I will go from one exercise to another in a circut unless my gym is unuaslally busy, then I will take it one exercise at a time.


    I need to round out my shoulders more. I find they are the hardest for me to build. I just finished my class with Alena and will clean up then post up some pics of my "starting" point.

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    Featured Member Sinder's Avatar
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    Default Re: Sinder's Workout Journal

    OKay, here they are...my starting pics! My worst part right now is my butt and thighs!*Cringe*

    Here's to a better us in 9 weeks

    Now to crack the whip....
    Last edited by Sinder; 10-08-2007 at 10:51 AM.

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    Featured Member Sinder's Avatar
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    Default Re: Sinder's Workout Journal

    For those who are interested, here is a pic from my first show. I am #9-purple suit, and my girl Saundra who I trained with is in front of me in blue.
    Last edited by Sinder; 10-08-2007 at 10:51 AM.

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    Default Re: Sinder's Workout Journal

    My meals for today were hard to get all of them in. Sometimes that happens! But I had my main meals...chicken and veggies for lunch and dinner....I had Cream of wheat this morning for breakfast! I love oven roasted veggies, and I am addicted to this new recipe:

    Oven Roasted Veggies

    Pre-heat oven to 450

    Line a baking dish with foil and spray with PAM.

    Chop up a few of your favorite veggies. Today I used:
    1 Yellow Pepper
    1 Parsnip
    1/2 Sweet onion
    Button mushrooms
    Whole Baby carrots

    Toss veggies in Kraft Low-fat Italian dressing.Just enough to coat them.
    Place coated veggies in baking dish and sprinkle on Kraft low-fat Parmasean cheese....about 2 Tbsp.

    Bake with a lid for 30 minutes. Veggies will still be firm but so delicious!



    I have made this about 6 times this week using various veggy combinations. I LOVE IT!

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    Veteran Member Concubine's Avatar
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    Default Re: Sinder's Workout Journal

    After my stupid psychology exam I have today I'll post some before pics of me too. Are you taking any suppliments?

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    Default Re: Sinder's Workout Journal

    I plan on taking supplement, I just haven't made it down to get any! Right now I just take Ephedrine and a multi-vitamin.

    I need to pick up some more protien powder, Omega-3's, CLA & L-glutamine.

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    Featured Member Sinder's Avatar
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    Default Re: Sinder's Workout Journal

    Today was a hectic day! I had a docs appt. to get my vaccinations up to date, then an older close friend of mine(who has been like a father figure)was taken to emerg this morning for COPD(Chronic Obstructive Pulmonary Disease) and also has pnmeunia(sp?). Plus I had class tonight with a test in Cardio & Respiratory Emergencies. Sooo, I did still manage to hit the gym and to a hard cardio session, with a bit of leg training before I had to get ready for school. Tomorrow I will be hittin the weights hard.

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    Featured Member Sinder's Avatar
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    Default Re: Sinder's Workout Journal

    Today has been a shitty day....see my thread in the Lounge.

    Anyway, I had an intense cardio session followed by an excellant upper body workout. It was a great way to work out my frusterations. I was able to have my cheat meal, so T took me to one of my favorite restaurants to help me feel better.

    For weights today I did:

    Lower back: 1) dead lifts 5x 15, 12, 10, 8 , 6
    2) Hyperextensions 3x 12, 10, 8
    3) good mornings 1 x 25-very light weight

    Back: 1) Chin ups 3x10
    2) seated rows 5x15, 12, 10, 8, 6
    3) pull downs to front wide grip bar) 4x 12, 10, 8, 6
    4) pull down to front-close grip bar 1 x 25

    Biceps: 1) Bicep curls 5x15, 12, 10, 8, 6
    2) preacher curls 3x 12, 10, 8
    3) incline db curls 3x 10, 8, 6

  17. #17
    Lola Rose
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    Default Re: Sinder's Workout Journal

    whoa girl. you rock!!!

    just a little praise, amazement and encouragement from litle miss me

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    Veteran Member Concubine's Avatar
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    Default Re: Sinder's Workout Journal

    I am so glad that you're taking a healthy dedicated approach to improving your body instead of this fasting and drug taking crap I've been seeing on the forum lately.

    I can't seem to find my digi-cam but when I do I'll take before pics of myself. My diet and exercise program starts today! Keep up the good work Sinder, I can't wait to see how hot and firm your already sexy body will become.... and mine too!

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    Featured Member Sinder's Avatar
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    Default Re: Sinder's Workout Journal

    Oooo! Rock it girl! I can't wait to see your pics!

    While the idea of a "quick fix" sounds good, the results are never long lasting and they do your body more harm than good.

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    Default Re: Sinder's Workout Journal

    Okay, so yesterday I did 5 different back exercises, I have no idea what they're called my personal trainer just showed me how to do them. I do 3 sets of 12 reps and I power set so I'm never resting inbetween. I ran 6 miles in 45 minutes for cardio (I'm a natural runner, I just love it). I ate yogurt for breakfast, a huge salad with tuna in it for lunch and supper and some died apple rings and an orange for snacks. I was so hungry before bed last night but I kept strong and kept to my diet.

    I found my digi-cam but I have no friggin' batteries! Pics will be comming soon, I promise.

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    Featured Member Sinder's Avatar
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    Default Re: Sinder's Workout Journal

    Good for you! Today I am power-walking both my dogs(not at once!) I'll take the Yorkie out first for my warm up, then out with the Lab for the next hour after that. I'll hit the weights after dinner, and then head to work.

    I had oatmeal for breakfast, and for lunch I am making oven-roasted veggies and baked salmon fillets. I probably have the same for dinner! I am already seeing some slight results! My scale weight hasn't moved, but I think I am evening out with muscle.

    I didn't post it before, but I am at 120 lbs, and I am 5'4. I have to remind myself that I have about 5lbs of metal in my back that is with this!

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    Featured Member Sinder's Avatar
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    Default Re: Sinder's Workout Journal

    Well the computer was down over the weekend, so it back to posting!

    So far I have lost about a pound and a half, but I am sure that my weight loss is being balanced by maucle gain as my clothes are fitting a bit better. I put on my denim capris that were a bit too snug for my liking a week ago....now they fit better!

    We've had some gorgeous weather so I have taken advantage of it by doing my cardio outside. Other than power walking my Lab, I have dusted off my bike for the season too. Its raining today, so I'm hiitin' the treadmill and doing my weights.



    Concubine! Where's your pics!LOL! I wanna see!

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    Featured Member Sinder's Avatar
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    Default Re: Sinder's Workout Journal

    Well yesterday my brother(he's my best friend really, but I call him my bro.) came down for the day from Toronto. So I had to take the day off from the gym. Not a big deal as my body could have used the rest! We had a great time, got him fitted for his tux for my upcoming wedding and such. I also had EMT-B class that night too.

    Anyways.....Did legs today & cardio today.

    Adductor machine- 105lbs 4x20
    Abductor machine-105lbs 4x20
    Glutes machine(lying on stomch, pushing weight back and up) 55lbs 4x20 each leg.
    Seated leg press- 135lbs 4x15
    195lbs 1x8
    Cable kick-backs - 45lbs 4x20 each leg
    Leg extensions- 40 lbs 4x15 each leg

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    Veteran Member Concubine's Avatar
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    Default Re: Sinder's Workout Journal

    Great job Sinder! Keep up the good work and you'll be firm and tight in no time. Unfortunately my digi-cam seems to be busted which is a real bummer for me because they're nothing like pictures to show your progress. Oh well.

    I've been doing back, chest, legs, arms, and abs on different days at the gym. I do 4 - 6 different weight training exercises for each muscle group. I've been keeping up with my 30-45 minutes of intense cardio and my diet is mainly consistent of yogurt, veggies, fruit, and lean meats. I've lost a lot more weight than I exspected in a short time, however most of it's probably due to water weight and lack of carbs which absorb fluids. I've gone from 132lbs to 126.5lbs! Damn I wish I had pictures.

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    Featured Member Sinder's Avatar
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    Default Re: Sinder's Workout Journal

    Thats awsome Concubine! Whooo!

    I will be doing alot of Cardio today as I have a test tonight in my EMT class and I like to study my text book while on the treadmill or bike.

    I enjoyed my cheat indulgence yesterday, so I am back to business today.

    For breakfast I am having Oatmeal and Cinnamon Plum tea.
    Lunch I am marinating a turkey breast and will have a salad with it. I know I won't get in all my meals today becasue of school, then work tonight, but I will have some roasted veggies when I get home and probably make a protien shake.

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