Vanessa's Training Journal - Page 3

**NewSpawn** · 04-07-2006, 11:56 PM

good god woman....5 miles in 45 minutes.....thats fricken great. keep up the great work. hope u have a great weekend and good luck on ur race too.:fingersxd

**Fitnfirm** · 04-08-2006, 04:48 AM

Ya, you can run circles around all us guys!!!!! :nosthumbs

JJ_Sungirl · 04-08-2006, 07:22 PM

Hi there,

Running as always, I see

I hope you're having great running weather where you are, its beautiful here in B.C. I've hit the trails this week. It's been awesome "getting back to nature". I see why you love to be outdoors. Have a good one!

vanessa40 · 04-10-2006, 02:25 PM

Good Morning ,

Hope you all had a wonderful weekend. Well i'm happy to say the weather held out for the race. It was about 51* and cloudy to begin with but about half way though the race the sun came out. I placed 198 out of 566 runners and placed 4th in my age group. I have never placed in a large race before. I mean it easy to place in the races i run in my small town only about 50-60 people show up. I ran 6.33 miles in 53.20 so i was running a 8.26 minute mile. I always push myself harder when i run a race and i could feel the effects this morning when i was out for my run. I didn't think i was going to make it past the first mile. My legs were killing me. I thought..just let me make it past the first mile ..i know i'll feel better after that...and sure enough i did. I know it was those three hills at the end of the race that really put a hurting on me.
I'm not sure when my next race is i think it's sometime in June.
Anyway today i ran 5.19 miles in 50 mins. I did Back/Bi /Abs yesterday and had a really bad cheat day. I figured i needed it after being good for so long. But today i'm back on my diet. A very low carb day. I'll post it all later.
You all have a wonderful day. I'll try..it's spring break so my daughter is home all week so i'll post when i can

Vanessa

vanessa40 · 04-10-2006, 02:29 PM

BACK/BI/ABS

BARBELL ROWS
3X10 @ 35# + BAR

DUMBBELL ROWS
3X8 @ 28.5#

STIFF LEG DEADLIFTS
3X10 @ 35# + BAR

BARBELL CURLS
3X4 35# + BAR

HAMMER CURLS
3X6 @ 28.5#

CONCENTRATION CURLS
3x4 @ 28.5# -could hardly do the last ones will have to take it back down

ABS
SCISSORS 10# 3X20
FIGURE 4 3X20
OB.CROSSOVERS 3X20
FROGS 10# 3X10

Vanessa

dnyc99 · 04-10-2006, 04:43 PM

Wow...great work V.!!

28.5#'s for concentration curls...awesome!!! You are strong GF!!

Have a great week hun,

~D~

vanessa40 · 04-10-2006, 07:21 PM

Meal 1
60g oats
1/2 scoop protein
50g blueberries
3 egg whites
2 fish oil pills
2 tsp creamer
2 cups coffee
vitamin
5g glutamune

Glutamine 5g -before run

Meal 2-after run
1 scoop protein
86g strawberries
5g glutamine

Meal 3
2 cups lettuce
1 cup broccoli
2 ozs salmon

Meal 4
5 egg whites
50g spinach
1 piece Ezekiel Bread

Meal 5
6 ozs Salmon
2 cups broccoli
1 cup lettuce

4 CLA pills taken with EC Stack

Total Macros For The Day
Calories-1232
Fat- 33g 300 24%
Sat- 9g 83 7%
Poly- 2g 14 1%
Mono- 2g 14 1%
Carb- 94g 301 24%
Fiber- 19g
Prot- 125g 498 40%

Water
96ozs -so far today

Vanessa

JJ_Sungirl · 04-10-2006, 10:29 PM

CONGRATULATIONS!!

Way to go coming in 4th in your group! You never cease to amaze me. Hope you enjoyed your well-deserved cheat meal. keep up the good work! Have a great week

RaSP · 04-10-2006, 11:51 PM

Quote:

Originally Posted by vanessa40

I placed 198 out of 566 runners and placed 4th in my age group. I have never placed in a large race before.
Vanessa

Awesome!

*R*

vanessa40 · 04-11-2006, 03:02 PM

Good Morning ,
One good thing about Brittany being out of school is i get to workout even earlier than i normally do. I was hitting the weights by 7:30am. I took the day off from running. I'll be back out there on Thursday since tomorrow is my off day for the week.
Today was Chest/Tri/Abs Day. I decided to add a few butt excersises too.

DUMBBELL PULLOVERS
4X8 @ 23#

PUSH UPS ON TOES
2X12
2X10

DUMBBELL PRESS
2X8 @ 28.5#
2X6 @ 28.5#

SKULLCRUSHERS
4X6 @ 30# + BAR

OVERHEAD EXTENTION
4X8 @ 28.5#

DIPS
4X12

KICKBACKS
4X12 @ 28.5#

HIP THRUST
4X12 @ 30#

LEG ABDUCTION
4X12 @ 28.5#

ABS
AB TWIST 10# 4X20
DB SIDE BENDS 10# 4X10
BICYCLES 4X15
SWISS BALL CRUNCH 10# 4X10
FROGS 10# 4X10

Vanessa

pammiejoe6 · 04-11-2006, 04:46 PM

wow woman massive load!

way to go on placing in the race sweetness! SO KEWL!

vanessa40 · 04-11-2006, 08:42 PM

Meal 1
60g oats
2 egg whites
1tbsp pb
1/2 scoop protein
2 fish oil pills
vitamin
2tsp creamer
2 cups coffee
5g glutamine

5g glutamine-before workout

Meal 2
72g oats
2 egg whites
1/2 scoop protein
80g strawberries
5g glutamine

Meal 3
2 cups broccoli
2 cups lettuce
2 ozs salmon

Meal 4
124g cottage cheese
1 scoop protein
1 apple

Meal 5
6ozs chicken breast
2 cups broccoli
1 cup lettuce
1 fish oil pill

4 CLA pills taken w/ EC Stack

Macros For The Day
Fat-41 372 24%
Sat-13 117 7%
Poly-3 30 2%
Mono-3 30 2%
Carb-151 496 31%
Fiber-27
Pro-140 561 36%

Water
160ozs -so far today

Vanessa

**NewSpawn** · 04-12-2006, 12:52 AM

hi vanessa, great job on the race. nice workouts to. hope you have a great day tomorrow.

vanessa40 · 04-12-2006, 03:34 PM

Hi Everyone,
Well today is my off day. Finally got all the shopping done. Lord that seems to take forever. So today will be a low calories day since i won't be doing anything. I hate off day. Anyway i bought some Redline pills . I heard some good things about it so i thought i'd give them i try. Well off to do my calories. Hope you all have a great day.

Vanessa

vanessa40 · 04-12-2006, 08:25 PM

Meal 1
60g oats
3 egg whites
1/2 scoop protein
80g strawberries
2 fish oil pills
vitamin
5g glutamine

Meal 2
1 scoop protein
50g bluberries
5g glutamine

Meal 3
2 cups broccoli
2 cups lettuce
2 ozs salmon

Meal 4
5 egg whites
1 piece Ezekiel Bread
2 fish oil pills

Meal 5
6ozs ham steak
2 cups broccoli
1 cup lettuce

4 CLA pills taken with EC Stack

Total Macro's For The Day
1268
Fat-33 300 24%
Sat- 9 83 7%
Poly-2 14 1%
Mono-2 14 1%
Carb-104 333 26%
Fiber-21
Protein-123 490 39%

Water
118 ozs -so far today

Vanessa

vanessa40 · 04-13-2006, 08:49 PM

Hi Everyone,
Well today was my long run day. I ran 8.16 miles in 1 hour 18 mins.

I have a question..i posted it in the nutrtion section also..i'm thinking about doing calorie cycling but i'm not sure how high and low i should go. I went back though my Fitday log and my high day was around 1700 and my low day was around 1100.
My workouts are like this on most weeks sometimes i change the days around

M- run 4-5 miles
T-run 4 miles--chest/tri/abs
wed-run 7-8 miles
Thur-run 4-5 miles
Fri-run 4 miles-back/bi/abs
Sat-off
Sun-leg/shoulder/abs

Thanks...
Vanessa

vanessa40 · 04-13-2006, 08:50 PM

Meal 1
72g oats
3 egg whites
1/2 scoop protein
50g blueberries
2 fish oil pills
vitamin
5g glutamine

Meal 2
60g oats
1/2 scoop protein
80g strawberries
3 egg whites
5g glutamine

Meal 3
2 cups lettuce
2 cups broccoli
2 ozs salmon
1 fish oil pill

Meal 4
124g cottage cheese
1 scoop protein
1 apple

Meal 5
7ozs tilipia
2 cups broccoli
1 cup lettuce
5g glutamine

Calories-1578
Fat-39g 352 22%
Carbs- 158g 520 33%
Protein-139g 556 35%

Water
96 ozs -so far

Vanessa

RaSP · 04-13-2006, 11:55 PM

Four sets of 12 with bw dips! WOW! Good job there.

As for calorie/carb cycling: High days carbs should be 125% of moderate days and Low days they should be 75% of moderate days. Keep your protein and fat fairly even so you don't break down muscle. Have you figured your BMR?

*R*

pammiejoe6 · 04-13-2006, 11:57 PM

hmmmm good stuff there Rasp! Thanks!

hi Nessa!! looks like youre kicking ass! whohooooo!

04-07-2006, 11:56 PM	#61
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hi Vanessa good god woman....5 miles in 45 minutes.....thats fricken great. keep up the great work. hope u have a great weekend and good luck on ur race too.:fingersxd

04-10-2006, 02:25 PM	#64
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7	April 10 Good Morning , Hope you all had a wonderful weekend. Well i'm happy to say the weather held out for the race. It was about 51* and cloudy to begin with but about half way though the race the sun came out. I placed 198 out of 566 runners and placed 4th in my age group. I have never placed in a large race before. I mean it easy to place in the races i run in my small town only about 50-60 people show up. I ran 6.33 miles in 53.20 so i was running a 8.26 minute mile. I always push myself harder when i run a race and i could feel the effects this morning when i was out for my run. I didn't think i was going to make it past the first mile. My legs were killing me. I thought..just let me make it past the first mile ..i know i'll feel better after that...and sure enough i did. I know it was those three hills at the end of the race that really put a hurting on me. I'm not sure when my next race is i think it's sometime in June. Anyway today i ran 5.19 miles in 50 mins. I did Back/Bi /Abs yesterday and had a really bad cheat day. I figured i needed it after being good for so long. But today i'm back on my diet. A very low carb day. I'll post it all later. You all have a wonderful day. I'll try..it's spring break so my daughter is home all week so i'll post when i can Vanessa

04-10-2006, 02:29 PM	#65
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7	Sunday's Workout BACK/BI/ABS BARBELL ROWS 3X10 @ 35# + BAR DUMBBELL ROWS 3X8 @ 28.5# STIFF LEG DEADLIFTS 3X10 @ 35# + BAR BARBELL CURLS 3X4 35# + BAR HAMMER CURLS 3X6 @ 28.5# CONCENTRATION CURLS 3x4 @ 28.5# -could hardly do the last ones will have to take it back down ABS SCISSORS 10# 3X20 FIGURE 4 3X20 OB.CROSSOVERS 3X20 FROGS 10# 3X10 Vanessa

04-10-2006, 04:43 PM	#66
dnyc99 IMPC Contestant Join Date: Aug 2005 Posts: 4,023 Recipes: 0 Rep Power: 182	Wow...great work V.!! 28.5#'s for concentration curls...awesome!!! You are strong GF!! Have a great week hun, ~D~ __________________

04-10-2006, 07:21 PM	#67
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7	Today's Meals Meal 1 60g oats 1/2 scoop protein 50g blueberries 3 egg whites 2 fish oil pills 2 tsp creamer 2 cups coffee vitamin 5g glutamune Glutamine 5g -before run Meal 2-after run 1 scoop protein 86g strawberries 5g glutamine Meal 3 2 cups lettuce 1 cup broccoli 2 ozs salmon Meal 4 5 egg whites 50g spinach 1 piece Ezekiel Bread Meal 5 6 ozs Salmon 2 cups broccoli 1 cup lettuce 4 CLA pills taken with EC Stack Total Macros For The Day Calories-1232 Fat- 33g 300 24% Sat- 9g 83 7% Poly- 2g 14 1% Mono- 2g 14 1% Carb- 94g 301 24% Fiber- 19g Prot- 125g 498 40% Water 96ozs -so far today Vanessa

04-08-2006, 04:48 AM	#62
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,821 Recipes: 0 Rep Power: 47	Ya, you can run circles around all us guys!!!!! :nosthumbs

04-08-2006, 07:22 PM	#63
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Hi there, Running as always, I see I hope you're having great running weather where you are, its beautiful here in B.C. I've hit the trails this week. It's been awesome "getting back to nature". I see why you love to be outdoors. Have a good one!

04-10-2006, 10:29 PM	#68
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	CONGRATULATIONS!! Way to go coming in 4th in your group! You never cease to amaze me. Hope you enjoyed your well-deserved cheat meal. keep up the good work! Have a great week

04-11-2006, 03:02 PM	#70
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7	April 11 Good Morning , One good thing about Brittany being out of school is i get to workout even earlier than i normally do. I was hitting the weights by 7:30am. I took the day off from running. I'll be back out there on Thursday since tomorrow is my off day for the week. Today was Chest/Tri/Abs Day. I decided to add a few butt excersises too. DUMBBELL PULLOVERS 4X8 @ 23# PUSH UPS ON TOES 2X12 2X10 DUMBBELL PRESS 2X8 @ 28.5# 2X6 @ 28.5# SKULLCRUSHERS 4X6 @ 30# + BAR OVERHEAD EXTENTION 4X8 @ 28.5# DIPS 4X12 KICKBACKS 4X12 @ 28.5# HIP THRUST 4X12 @ 30# LEG ABDUCTION 4X12 @ 28.5# ABS AB TWIST 10# 4X20 DB SIDE BENDS 10# 4X10 BICYCLES 4X15 SWISS BALL CRUNCH 10# 4X10 FROGS 10# 4X10 Vanessa

04-11-2006, 04:46 PM	#71
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 85	wow woman massive load! way to go on placing in the race sweetness! SO KEWL!

04-11-2006, 08:42 PM	#72
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7	Today's Meals Meal 1 60g oats 2 egg whites 1tbsp pb 1/2 scoop protein 2 fish oil pills vitamin 2tsp creamer 2 cups coffee 5g glutamine 5g glutamine-before workout Meal 2 72g oats 2 egg whites 1/2 scoop protein 80g strawberries 5g glutamine Meal 3 2 cups broccoli 2 cups lettuce 2 ozs salmon Meal 4 124g cottage cheese 1 scoop protein 1 apple Meal 5 6ozs chicken breast 2 cups broccoli 1 cup lettuce 1 fish oil pill 4 CLA pills taken w/ EC Stack Macros For The Day Fat-41 372 24% Sat-13 117 7% Poly-3 30 2% Mono-3 30 2% Carb-151 496 31% Fiber-27 Pro-140 561 36% Water 160ozs -so far today Vanessa

04-12-2006, 12:52 AM	#73
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hi vanessa, great job on the race. nice workouts to. hope you have a great day tomorrow.

04-12-2006, 03:34 PM	#74
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7	April 12 Hi Everyone, Well today is my off day. Finally got all the shopping done. Lord that seems to take forever. So today will be a low calories day since i won't be doing anything. I hate off day. Anyway i bought some Redline pills . I heard some good things about it so i thought i'd give them i try. Well off to do my calories. Hope you all have a great day. Vanessa

04-12-2006, 08:25 PM	#75
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7	Today's Meals Meal 1 60g oats 3 egg whites 1/2 scoop protein 80g strawberries 2 fish oil pills vitamin 5g glutamine Meal 2 1 scoop protein 50g bluberries 5g glutamine Meal 3 2 cups broccoli 2 cups lettuce 2 ozs salmon Meal 4 5 egg whites 1 piece Ezekiel Bread 2 fish oil pills Meal 5 6ozs ham steak 2 cups broccoli 1 cup lettuce 4 CLA pills taken with EC Stack Total Macro's For The Day 1268 Fat-33 300 24% Sat- 9 83 7% Poly-2 14 1% Mono-2 14 1% Carb-104 333 26% Fiber-21 Protein-123 490 39% Water 118 ozs -so far today Vanessa

04-13-2006, 08:49 PM	#76
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7	April 13 Hi Everyone, Well today was my long run day. I ran 8.16 miles in 1 hour 18 mins. I have a question..i posted it in the nutrtion section also..i'm thinking about doing calorie cycling but i'm not sure how high and low i should go. I went back though my Fitday log and my high day was around 1700 and my low day was around 1100. My workouts are like this on most weeks sometimes i change the days around M- run 4-5 miles T-run 4 miles--chest/tri/abs wed-run 7-8 miles Thur-run 4-5 miles Fri-run 4 miles-back/bi/abs Sat-off Sun-leg/shoulder/abs Thanks... Vanessa

04-13-2006, 08:50 PM	#77
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7	Today's Meals Meal 1 72g oats 3 egg whites 1/2 scoop protein 50g blueberries 2 fish oil pills vitamin 5g glutamine Meal 2 60g oats 1/2 scoop protein 80g strawberries 3 egg whites 5g glutamine Meal 3 2 cups lettuce 2 cups broccoli 2 ozs salmon 1 fish oil pill Meal 4 124g cottage cheese 1 scoop protein 1 apple Meal 5 7ozs tilipia 2 cups broccoli 1 cup lettuce 5g glutamine Calories-1578 Fat-39g 352 22% Carbs- 158g 520 33% Protein-139g 556 35% Water 96 ozs -so far Vanessa

04-13-2006, 11:55 PM	#78
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 920 Recipes: 0 Rep Power: 30	Four sets of 12 with bw dips! WOW! Good job there. As for calorie/carb cycling: High days carbs should be 125% of moderate days and Low days they should be 75% of moderate days. Keep your protein and fat fairly even so you don't break down muscle. Have you figured your BMR? R __________________ ~~~Dumb Animal~~~ I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for ever... 6'4" @ 201. Finally got back to 500lb deadlift.

04-13-2006, 11:57 PM	#79
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 85	hmmmm good stuff there Rasp! Thanks! hi Nessa!! looks like youre kicking ass! whohooooo!