T-Cake's Diet & Exercise Log, version 3.5

[takniteasy]

No panic here. Just wondering. BTW, I am starting to feel the training from this a.m. I am really going to enjoy this training.

Thanks again!

[T-Cake]

Food + Exercise Log for Monday, February 11, 2008

Exercise

LIFTING @ 6:30am:
Week One, HEAVY DAY

Morning Supplements, before workout:
2 Sesapure
2 Levorex
2 Cardio Breeze
Yohimburn ES ("YES"), topical fat burner
Beta-alanine, 1 Tbsp
Taurine, 1 tsp (mixed into my water bottle)
2 pumps P7 Orange on forearms (post-shower)

Week One: Heavy Day (always on Mondays)

Warm-up: 5 minutes Treadmill, 15% incline, 3.3 mph

1. Pendlay Rows (60-90 sec. rest between each)
WU: 45# x 12
Working sets:
65# x 12
65# x 12
70# x 12
75# x 8
85# x 6

2. ATF Back Squats (90 sec. rest between each)
WU: 45# x 12
Working sets:
55# x 12
55# x 12
60# x 10
65# x 10
75# x 8

3. Rack pulls (from just below knee height) (60-90 sec. rest between sets)
WU: 95# x 12
Working sets:
100# x 10
105# x 10
105# x 10
110# x 8
120# x 5

4. Hammer Strength Iso-Lateral Shoulder Press (60 sec. between sets)
WU: 20# per arm (p/a) x 12
Working sets:
30# p/a x 12
30# p/a x 10
32.5# p/a x 8

Not bad for my first day! I was real happy with it seeing that I've never done Pendlays or Rack Pulls before. Squat form felt great! Still figuring out my grip so I hit the scapulae right and elbows are aligned with my wrists... gettin' there!

I felt good!

Food

M1 @ 9am:
IsoPure ZeroCarb Juice, 1 bottle, Grape Frost

M2 @ 1:05pm: Lunch @ SCHOOL
* 1/3 c SF applesauce
* 1/2 c FF cottage cheese
* 1 medium grapefruit
* 5 oz grilled turkey burger
* 1/2 c Uncle Ben's whole-grain rice, Herb flavor
Supplements:
2 Sesapure
3 Glucorell
2 Thermorexin
1 Levorex
3 Neurogenex
1 Green Tea Extract
2 ALCAR
Vitamins -- C, Zn, Glucosamine Chondroitin MSM, Ca, Mg, Fish Oil, E, K, Women's Multi

M3 @ 5pm:
* Leftover brown rice/tomatoes/ground turkey/onions "Italian Rice" I made (3/4 c total; too lazy to type the breakdown )
* 2-oz chicken meatball (made a batch of these tonight for snacking all week)

M4 @ 7pm: Dinner @ HOME
* 7 oz grilled chicken (raw weight), sauteed
* 1/2 c chopped artichoke hearts
* 2 Tbsp sliced black olives
* 1/3 large green pepper, sliced
* 1 c whole-wheat rotini noodles
* SF pudding cup (Jell-o)
Supplements:
2 Sesapure
3 Glucorell

M5 @ 8:30pm:
* 2 SF Jell-o cups, individual size
* 1 medium grapefruit

TOTALS:
1691calories
Fat: 35g, 19%
Carbs: 154g, 33%
Protein: 193g, 47%

Bedtime : 10-10:30pm WAY earlier tonight, like very very soon. I need it!

	ALCAR Acetyl l Carnitine

	Cardio Breeze Cardio Breeze is designed to enhance energy and endurance.

	Glucorell Glucorell R helps shuttle carbohydrates into your muscle cells instead of your fat cells by increasing insulin sensitivity and the uptake of glucose.

	Green Tea Green tea is a plentiful source of anti-oxidents. One of these EGCG has been found to be the most effective at raising metabolic rate.

	Levorex Levorex enhances the natural thermogenic and lipolytic action of your body without the use of strong stimulants

	Neurogenex Neurogenex increases memory, cognition and enhances general brain and nervous system function. It increases blood flow to the brain. It increases levels of the predominant neurotransmitter acetylcholine by inhibiting its breakdown.

	P Seven P-SEVEN is a topical mood enhancer. It also has immune and a metabolic acceleration effects.

	Taurine Taurine is an amino acid which is often depleted by stimulant use. Use of taurine will help maintain cellular water levels and prevent cramping associated with dehydration of cellular tissues due to stimulant use

	SesaPure Sesapure will help you get or stay lean while providing significant health benefits.

	Thermorexin Thermorexin creates a complete thermogenic, anorectic and lipolytic environment to allow for optimal fat burning. What this means is that it increases your metabolism, helps manage your appetite and increases the use of stored fats for energy.

	Yohimburn Yohimburn ES can help rid you of those unwanted and stubborn estrogenic fat stores.

	Isopure Whey protein Isolate from Natures Best The elite protein elixir.

[T-Cake]

Originally Posted by takniteasy

No panic here. Just wondering. BTW, I am starting to feel the training from this a.m. I am really going to enjoy this training.

Thanks again!

You're welcome! I'm happy you like it!

I'm feelin' my lifts this morning too a tad. So you're not alone Thus my early bedtime (Well, not THAT early!)

I trained someone else last night out here in person, so THAT was fun! She said I should do that for a living! Very sweet. We shall see I'm glad you like it!!!

[Dragon Wolf]

Good numbers on the pendlay rows. I gotta try those one of these days.

[claire]

Originally Posted by T-Cake

OOOH, I'd like to see that video!
I'm all about doing silly things; I'm so over what people think about how I look in the gym.

OMG, I FORGOT TO TELL YOU GUYS... I was at the gym on Saturday lifting (walking lunges, overhead squats, lat pulldown circuit), and in the middle of it, some guy walks up to me and says, "I would NOT fight you!!!"

Maybe Kabeetz or GFH have a link to the video. It was on one of the old threads.

I am using the warmups that Eric Cressey designed for me when he was my trainer and love them. Most of the exercises are on...

1. Magnificent Mobility DVD by Eric Cressey and Mike Robertson

2. Inside-Out: The Ultimate Upper Body Warm-up DVD by Mike Robertson and Bill Hartman

I try to do a few for lower body and upper body and there are certain stretches I do.

It is BW stuff. Knee ups, walking lunges, butt kicks, pelvic tilts, birddog, ext rotation, band behind the neck, scap pushups.

Workouts are look awesome

[Bluebird]

I'm very happy to see you, T-Cake, and the other ladies re-starting your logs.

[Kabeetz]

Originally Posted by claire

Maybe Kabeetz or GFH have a link to the video. It was on one of the old threads.

I am using the warmups that Eric Cressey designed for me when he was my trainer and love them. Most of the exercises are on...

1. Magnificent Mobility DVD by Eric Cressey and Mike Robertson

2. Inside-Out: The Ultimate Upper Body Warm-up DVD by Mike Robertson and Bill Hartman

I try to do a few for lower body and upper body and there are certain stretches I do.

It is BW stuff. Knee ups, walking lunges, butt kicks, pelvic tilts, birddog, ext rotation, band behind the neck, scap pushups.

Workouts are look awesome

GFH definitely has it because I think it was at his site or some such florida powerlifting site...

I love it, it is a great workout and coincidence or not... in the 6-9 months I've been doing a dynamic warmup my pulls and strains have cut down a million percent (roughly)!


And of course you know I am IN IN IN!!!

[T-Cake]

Originally Posted by Dragon Wolf

Good numbers on the pendlay rows. I gotta try those one of these days.

You should!!! I bet you'd blow my numbers out of the water!!! Superwoman, you!

Thank you for telling me my numbers are good, though

Originally Posted by claire

It is BW stuff. Knee ups, walking lunges, butt kicks, pelvic tilts, birddog, ext rotation, band behind the neck, scap pushups.

Workouts are look awesome

Thanks for the kudos, and I have definitely tried MOST of those except the birddog -- what's that??? I'm going to bug GFH for that video! Thanks for the title listing!!!

Originally Posted by lulu

I'm very happy to see you, T-Cake, and the other ladies re-starting your logs.

Hey Lu! I'm glad to be here, posting away

Originally Posted by Kabeetz

GFH definitely has it because I think it was at his site or some such florida powerlifting site...

I love it, it is a great workout and coincidence or not... in the 6-9 months I've been doing a dynamic warmup my pulls and strains have cut down a million percent (roughly)!

And of course you know I am IN IN IN!!!

Excellent! Let the fun begin!

And if the warm-up helped you with that, then I'm REALLY motivated now to get into that. That is my #1 worry with going heavy heavy heavy... I KNOW I can... but can my joints handle it?

And OMG, can someone PLEASE give me a good tip on proper placement of the bar in a back squat?! PLEASE! I know it's above the scapulae and NOT on the traps... but man, I have that dumb habit of bending my wrists (which I fix and fix and fix...) Just frustrating! I need a mind trick!

[*Bunny*]

NICE workout chica

[claire]

Originally Posted by T-Cake

Thanks for the kudos, and I have definitely tried MOST of those except the birddog -- what's that??? I'm going to bug GFH for that video! Thanks for the title listing!!!

Toward the bottom of the article is birddog. I think of a hunting dog pointing at a bird

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