mikaylacarls
|
I will log my nutrition and workout...
Star this Commitment
mikaylacarls commits to:
I will log my nutrition and workouts for 7 days.
No more reports due
|
My Commitment Journal
 mikaylacarls
March 7, 2014, 11:56 PM
|
|
|
Thursday, March 6 IF 3 Meals Option 11:30 AM - Post-workout Meal (47 - 69.5 - 4.5) Almond Milk, 8 oz = (2 - 1 - 3) J Robb, 2&1/2 scoops = (10 - 60 - 0) Strawberries, 2 c = (22.1 - 1.9 - 0.9) Fuji Apple Rings, dried 5 Rings = (13 - 3 - 0) Total = (47.1 - 65.9 - 3.9) 2:30 PM - Meal One (23.5 - 23.5 - 21) Filet Mignon, 3 oz = (0 - 16.5 - 8.2) Cherry Crumble Granola, 1/4 c = (17 - 2.5 - 5) Lara Bar Pecan Pie, 1/2 Bar = (12 - 1.5 - 6.5) Totals = (29 - 20.5 - 19.7) 5:00 PM - Meal Two (8 - 23.5 - 17) Roasted Zucchini and Yellow Squash, 1 c = (9 - 1.3 - 2.4) Filet Mignon, 4 oz = (0 - 22 - 11) Totals = (9 - 23.3 - 13.4) 9:30 AM - Fasted X-Factor Kettlebell Swings x 50 (20 lbs) Jump Rope x 200 Stability Ball Tuck x 15 Slamball x 30 Jump Rope x 100 Wall Ball x 30 Pushups x 20 Jumping Lunges x 20 each leg Burpees x 20 Suicide Planks x 20 1 time through Arms and Abs Tri-set Alternating Hammer Curls x 12 each (12.5 x 4) Close Grip Push-Ups x 20 Bicep Curls x 12 (12.5 x 4) 4 Rounds Tri-set Tricep Overhead Extensions x 12 (20, 22.4 x 3) Incline Bench Curls x 12 (12.5 x 4) Dips x 30 4 Rounds Finisher Bicep Curl Max Out (10 lbs x 45 reps) Tri-set of Abs Stability Ball Rollout x 20 Stability Ball Leg Raises x 20 Medicine Ball Russian Twists x 20 each side 3 Rounds |
|
|
mikaylacarls
March 7, 2014, 12:57 AM
|
|
|
Wednesday, March 5 6 AM - Meal One (12.5 - 18.5 - 6.0) Ezekial Bread, 3.4 slice = (11.2 - 3 - 0.4) Egg, 1 large = (0 - 6 - 4) Organic Chicken Thigh, 2 oz = (11.2 - 20 - 8.4) 10 AM - Meal 2 (12.5 - 18.5 - 9.0) Organic Chicken Thigh, 2 oz = (0 - 11 - 4) Cherry Crumb Granola, 1/4 c = 17 - 2.5 - 5) Total = (17 - 13.5 - 9) 3:30 PM Meal 3&4 Combined (22 - 37 - 18.5) Organic Chicken Thigh, 4 oz = (0 - 22 - 8) Feta Cheese, 1/4 c = (1 - 5 - 6) Cherry Tomatos, 5 each = (2.5 - 0.5 - 0) Red Onion, 1/2 c = (7.5 - 3 - 0) Hardboiled Egg, 1 lg = (0 - 6 - 4) Strawberries, 1 c = (11.1 - 1 - 0.4) Totals = (22.1 - 37.5 - 18.4) This ended up being my pre-workout meal since the mid pharmacist didn't come to work I didn't get my lunch break Post-workout Meal - Went out to eat with friends and had a Taco Salad 4:30 PM - Shoulder Workout Pre-exhaust Feet Elevated Push Ups x 10 (I just did pushups on my knees) 4 Rounds Tri-Set DB Shoulder Press x 12 (10 lbs x 4) Side Raise x 12 (7.5 lbs x 4) T-Stabilization x 10 each way 4 Rounds Superset DB Pull to Press x 12 (12.5 lbs x 4) Front Raise x 12 (10 lbs x 4) 4 Rounds Superset Arnold Press x 10 (10lbs, 12.5lbs, 12.5 lbs) DB Squat to Y Press x 12 (10 lbs, 12.5 lbs, 12.5 lbs) 3 Rounds |
|
|
mikaylacarls
March 7, 2014, 12:41 AM
|
|
|
Tuesday, March 3 7:30 AM - Meal 1 (12.5 - 18.5 - 6.0) Ezekial Bread, 3/4 slice = (11.2 - 3 - 0.4) Egg White, 1&1/2 = (2 - 10 - 0) Almond Butter, 1/2 tbsp. = (1.5 - 2 - 4.2) Total = (12.9 - 2 - 4.2) 9:30 AM - Meal 2 (12.5 - 18.5 - 9.0) Almond Butter, 1 tbsp = (3 - 4 - 8.5) Ezekial Bread, 1/4 slice = (3.8 - 1 - 0.1) Egg Whites, 2 = (2 - 10 - 0) Blackberries, 1/3 c = (5.3 - 0.3 - 0.1) Total = (14.1 - 15.3 - 8.7) 2 PM - Meal 3 & 4 Combined (21 - 37 - 18.5) Cherry Crumble Granola, 1/4 c = (17 - 2.5 - 5) Fillet Mignon, 4 oz = (0 - 22 - 11) Egg White, 1&1/2 = (1.5 - 7.5 - 0) Blackberries, 1/4 c = (3.5 - 0.5 - 0.2) Totals = (22 - 32.5 - 16.2) 6:15 PM - Pre-workout Meal (12.5 - 18.5 - 9) Lara Bar Pecan Pie, 1/2 bar = (12 - 1.5 - 6.5) Halibut, 2 oz = (0 - 11.5 - 1.5) Egg White, 1 = (13 - 18 - 8) 9:45 PM - Post-workout Meal 1 & 2 Combined (20 - 23 - 0) Grapefruit, 1/2 = (13.4 - 1 - 0) Egg Whites, 4 = (4 - 20 - 0) Totals = (17.4 - 21 - 0) 8 PM - Back Workout + X-Factor Pre-exhaust One-arm bent over rows (25lbs, 20lbs, 15lbs, 10lbs, 5lbs) Tri-set DB Bent Over Rows x 12 (15lbs x 4) DB Rear Raise x 12 (10lbs x 4) Pull-ups or Bodyweight Rows - none 4 Rounds Superset Lat Pulldowns x 15 (62.5lbs, 62.5 lbs x 10 + 50 lbs x 5, 50lbs, 50lbs) Seated Rows x 15 (50 lbs x 4) 4 Rounds Superset DB High Pull x 12 (12lbs x 3) DB Renegade Rows x 10 each (15 lbs x 3) 3 Rounds X Factor Kettlebell Swings x 50 (20 lbs) Jump Rope x 200 Stability Ball Tuck x 15 Slamball x 30 Jump Rope x 100 Wall Ball x 30 Push Ups x 20 Jumping Lunges x 20 each leg Jumping Jacks x 100 Burpees x 20 Suicide Planks x 20 1 time through 35 minutes Cardio - Incline 8 Speed 4.0 Had to do this at the end of day instead of fasted in the AM |
|
|
mikaylacarls
March 7, 2014, 12:17 AM
|
|
|
Monday, March 3 8:00 AM - Pre-workout Meal (12.5 - 18.5 - 9) Egg, 1 whole = (0.4 - 6.3 - 7) Egg White, 1&1/2 = (1.5 - 7.5 - 0) Grapefruit, 1/2 = (13.4 - 1 - 0) Total = 15.3 - 14.8 - 7 11 AM - Post-workout meal pt 1 (10 - 11.5 - 0) J Robb Egg White Protein, 1/2 scoop = (4 - 12 - 0) Raspberries, 1/2 c = (7.3 - 0.7 - 0.4) Smoothie was blended in water Total = (11.3 - 12.7 - 0.4) 11:45 AM - Meal 1 pt 1 (6.5 - 9.5 - 3.0) Broccoli, 1 c = (6 - 4 - 1) Halibut, 1&1/2 ouces = (0 - 8.6 - 1.1) Total = (6 - 12.6 - 2.1) 12:45 PM - Post-workout meal pt 2 combined with meal 1 part 2 (16.5 - 20.0 - 3) Grapefruit, 1/2 = (13.4 - 1 - 0) Halibut, 3 oz = (0 - 17.2 - 2.2) Total = (13.4 - 18.2 - 2.2) 2:45 PM - Meal 2 (12.5 - 18.5 - 9) Lara Bar Apple Pie, 1/2 bar = (12 - 2 - 5) Applegate Farms SW Chicken Breast = (2 - 15 - 2) Total = (14 - 17 - 7) 5:30 PM - Meal 3 & 4 Combined (21 - 38 - 18.5) Applegate Farms SW Chick Breast = (2 - 15 - 2) Feta Cheese, 1/4 c = (1 - 5 - 6) Red Onion, 1/2 c = (7.5 - 3 - 0) Cherry Tomatoes, 5 each = (1 - 0.2 - 0) Raspberries, 1/2 c = (7.3 - 0.7 - 0.4) Rasp Vinagerette, 2 tbsp. = (5 - 0 - 4) Total = (23.8 - 23.9 - 12.4) I forgot to put my hardboiled egg and my 2 egg whites on it!! Boo 7:15 AM - Fasted Cardio 2.58 miles on treadmill 9:30 AM - Chest Workout Pre-exhaust Pushups x 20 5 rounds (had to go to knees on round 3,4,5) Tri-set Flat Bench Chest Press x 10 (20 lbs x 4) Flat Bench Flyes x 10 (10 lbs x 4) Dumbbell Push Ups x 15 (did 10, did 6, did 5, did 5) 4 rounds Superset Incline Chest Press x 10 (15 lbs x 4) Feet Elevated Push Ups x 15 (Did them all reg push-ups on my knees) 4 rounds Superset Incline Chest Flye x 10 (15 lbs, 12 lbs x 3) Close Grip Push Up x 15 (tried on my knees) 3 rounds HIIT 20 minutes - Recombinant Bike 120 rpm fast x 45 seconds 60 rpm x 90 seconds |
|
This Commitment has no photos.
Displaying 1-1 of 1 result.
February 24 to March 3
Successful
Success
Success
JenniferP39
- Referee approval report
mikaylacarls
- Committed user success report
I logged my stuff but I missed the sprints from Friday, I will get them in this week. Also I wasn't compliant with my good plan on Friday and Saturday evenings.
.
