Cyndi's quest for MUSCLES

Sapphire · 05-17-2004, 07:54 AM

OK this is my NEW SERIOUS Journal. I am doing GP's P/RR/S workout. He is shaking things up a bit for the next 2 months, don't know how yet, but he will let me know SOON.

My goals are simple. Increase size and definition in legs and butt. Increase strength and definiton everywhere else. Build up ab muscles and TRY for a six pack.

I am currently benching 95 lbs 2 rep max, I want to bench 120. I don't do cardio at all except long walks with my puppy.

DAY 1

Meal 1
protein shake
oatmeal

Meal 2
cottage cheese (FF)

Meal 3
BIG spinach salad w/ tomatoes oil/vinegar
rice cakes w/ RF PB

J'Bo · 05-17-2004, 07:56 AM

ahh hun i missed you soooo much.
i was just about to find your journal and post

bring my sapphy back

so how was the vacation?

i am happy to see you back love

Sapphire · 05-17-2004, 08:09 AM

Hi Jenny!!

I missed you too! I posted in your journal yesterday but my computer locked up and I was so annoyed I just shut it off.

Anyway.. the vacation was AWESOME!! We went scuba diving and saw dolphins.

I read your journal and am very excited for you about your upcoming photoshoot!!! Your avi is awesome!!

That's some tush ya got there Babe Bubble Butt!!

Missed you lots!!!

atherjen · 05-17-2004, 10:10 AM

YAY!!!

GOOOO CYND!!! excellent goals and you can totally reach them girl!

greekblondechic · 05-17-2004, 10:13 AM

Welcome back sexy girl! I missed ya!!!!!!!

Sapphire · 05-17-2004, 12:40 PM

Hi there Jen and Viv!!

Missed you both! How r u girls doing???

gwcaton · 05-17-2004, 04:19 PM

Yeah Cyndi's back !!!!!!!!!! How was the trip ? Where's the pics ? Or am i behind the times ? LOL

Oh and good luck on gettin' them muscles !

Sapphire · 05-18-2004, 06:12 AM

NEW WORKOUT Schedule

Tuesday SHOULDERS/TRIS/ABS

Wednesday LEGS

Saturday CHEST/BIS/ABS

Sunday LATS/LOW BACK/ABS

Rep Range Week!!!

Today's Workout

-SEATED DUMBELL PRESS...3 X 7-9
-WG CABLE UPRIGHT ROW...3 X 10-12
-REAR LATERAL...3 X 13-15
-CG BENCH PRESS...3 X 7-9
-ROPE PRESSDOWN...2 X 10-12
-OVERHEAD DUMBELL EXTENSION...2 X 13-15
-ABS
seated rope crunches 4x20
decline situps with weight 3x20
hanging leg raises 3x20
bench knee-ins (?) with 5 pound weight between feet 4x20

Meal 1
Glutamine
Fiber One cereal with skim milk
protein shake

Meal 2
2 rice cakes with RF Nat PB

meal 3
brown rice w/ chicken

Meal 4
glutamine
cottage cheese

Meal 5
glutamine
chicken with spinach

J'Bo · 05-18-2004, 10:02 AM

hey cyn

last night you would have laughed.
i was wanting pb soooo bad that i could have written a novel on the things i would do for pb

gwcaton · 05-18-2004, 09:39 PM

Quote:

Originally posted by Sapphire I don't do cardio at all except long walks with my puppy.

Arf ! Arf !

Jill · 05-18-2004, 09:43 PM

Good luck with the new plan!!!!

J'Bo · 05-18-2004, 10:17 PM

in no time you and i will be doing a butt shoot together

yeh can GP and i whore in your journal too

atherjen · 05-19-2004, 05:45 AM

Morning Beautiful!!
I love the new avi! as always!

your workouts look great!!

what kind of puppy do u have?

Sapphire · 05-19-2004, 06:26 AM

Quote:

Originally posted by J'Bo
in no time you and i will be doing a butt shoot together

yeh can GP and i whore in your journal too

OF COURSE you and GP can whore in my journal too! I love you both!

Sapphire · 05-19-2004, 06:29 AM

Quote:

Originally posted by atherjen
Morning Beautiful!!
I love the new avi! as always!

your workouts look great!!

what kind of puppy do u have?

Morning Hottie!

Thanks.... I am excited about my new workouts, I am hoping to get some good results!!

I have a cockapoo, she is the CUTEST dog in the world, she is 12 pounds, white and black, so good and smart and LOVABLE. Her name is Belle. I love her!!!!!!

Sapphire · 05-19-2004, 07:09 AM

Meal 1
glutamine
fiber 1 cereal with protein powder and soy milk
coffee

Meal 2
1 tbls Nat PB
spinach salad w/ oil and vinegar
chicken

Meal 3

LEGS

-SQUATS...3 X 5-7
-LEG PRESS...3 X 8-10
-LEG EXTENSION...2 X 11-15
-STEP UPS...2 X 16-20
-LYING LEG CURL...3 X 5-7
-STIFF DEADLIFT...2 X 8-10
-SEATED LEG CURL...2 X 11-15
-BUTT BLASTER...2 X 16-20
-ABDUCTION...2 X 21-25
-STANDING CALF...2 X 8-10
-SEATED CALF...2 X 11-15

J'Bo · 05-19-2004, 07:13 AM

ahhh i had a cockapoo too and they are precious. only my doggies name was Webster

good job on the legs love. trust me the pain pays off

Sapphire · 05-20-2004, 12:40 PM

My cockapoo is the cutest!! I adore her and spoil her rotten.

I am actually gonna do legs today... Yesterday I went to watch Chris run in a race... to cheer my honey on. He came in 4th place overall and won his age group.

Sapphire · 05-20-2004, 12:43 PM

Meal 1
protein shake and fiber one cereal

Meal 2
spinach salad and turkey
small apple

Meal 3
steamed chicken and broccoli
1/2 small bag of peanuts

Meal 4
cottage cheese (pre wo)
glutamine

Meal 5 (post wo)
chicken
spinach
low carb pasta

Doing LEGS TODAY!

atherjen · 05-20-2004, 01:00 PM

diet and training look great Cynd! have fun with leggies today!

thats so cool with Chris's race!

a cockapoo? hmmm sounds like a birdie to me. Im picturing some lil rich ladies pouchie?!

hey.. do you put the protein powder on your fiber 1 cereal? (thats what I do)

Saturday Fever · 05-20-2004, 01:08 PM

I'm so confused. This journal is infested with beautiful ladies and I can't decide who to wink at and make a fool of myself towards...

Sapphire · 05-20-2004, 02:54 PM

Oh SF you are so silly, don't you realize you can wink at all of them!!

Sapphire · 05-20-2004, 06:11 PM

Quote:

Originally posted by atherjen
diet and training look great Cynd! have fun with leggies today!

thats so cool with Chris's race!

a cockapoo? hmmm sounds like a birdie to me. Im picturing some lil rich ladies pouchie?!

hey.. do you put the protein powder on your fiber 1 cereal? (thats what I do)

Hi Jen

I just got home from my wo... it was OK. Not really that into it today. Not sure why

BUT I did it!

, I could have skipped it, am I right???

My belle is soooo cute, I will post a pic of her.

Chris is an exceptional athlete. He normally WINS the race, so he was a bit disappointed. ME I would have been thrilled!!!

Actually YES I do put the protein powder and a little soy milk in the cereal! It's yummy! I love the sugarfree soy milk, vanilla.

I really want a six pack. What should I do? My tummy is flat (expect during my period)

I have been doing weighted wos for a few monthes BUT still no bumps....

Saturday Fever · 05-20-2004, 06:41 PM

How often do you do abs and how much abs work altogether?

05-17-2004, 07:54 AM	#1
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Cyndi's quest for MUSCLES OK this is my NEW SERIOUS Journal. I am doing GP's P/RR/S workout. He is shaking things up a bit for the next 2 months, don't know how yet, but he will let me know SOON. My goals are simple. Increase size and definition in legs and butt. Increase strength and definiton everywhere else. Build up ab muscles and TRY for a six pack. I am currently benching 95 lbs 2 rep max, I want to bench 120. I don't do cardio at all except long walks with my puppy. DAY 1 Meal 1 protein shake oatmeal Meal 2 cottage cheese (FF) Meal 3 BIG spinach salad w/ tomatoes oil/vinegar rice cakes w/ RF PB Last edited by Sapphire : 05-17-2004 at 01:24 PM.
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

05-17-2004, 07:56 AM	#2
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	ahh hun i missed you soooo much. i was just about to find your journal and post bring my sapphy back so how was the vacation? i am happy to see you back love
	....and thats my $.02

05-17-2004, 08:09 AM	#3
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Hi Jenny!! I missed you too! I posted in your journal yesterday but my computer locked up and I was so annoyed I just shut it off. Anyway.. the vacation was AWESOME!! We went scuba diving and saw dolphins. I read your journal and am very excited for you about your upcoming photoshoot!!! Your avi is awesome!! That's some tush ya got there Babe Bubble Butt!! Missed you lots!!!
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

05-17-2004, 10:10 AM	#4
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	YAY!!! GOOOO CYND!!! excellent goals and you can totally reach them girl!
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

05-17-2004, 10:13 AM	#5
greekblondechic I'm special :) Join Date: Dec 2003 Location: NJ Posts: 7,791	Welcome back sexy girl! I missed ya!!!!!!!
	I can do it I WILL be a size 5.

05-17-2004, 12:40 PM	#6
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Hi there Jen and Viv!! Missed you both! How r u girls doing???
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

05-17-2004, 04:19 PM	#7
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Yeah Cyndi's back !!!!!!!!!! How was the trip ? Where's the pics ? Or am i behind the times ? LOL Oh and good luck on gettin' them muscles !
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

05-18-2004, 06:12 AM	#8
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	NEW WORKOUT Schedule Tuesday SHOULDERS/TRIS/ABS Wednesday LEGS Saturday CHEST/BIS/ABS Sunday LATS/LOW BACK/ABS Rep Range Week!!! Today's Workout -SEATED DUMBELL PRESS...3 X 7-9 -WG CABLE UPRIGHT ROW...3 X 10-12 -REAR LATERAL...3 X 13-15 -CG BENCH PRESS...3 X 7-9 -ROPE PRESSDOWN...2 X 10-12 -OVERHEAD DUMBELL EXTENSION...2 X 13-15 -ABS seated rope crunches 4x20 decline situps with weight 3x20 hanging leg raises 3x20 bench knee-ins (?) with 5 pound weight between feet 4x20 Meal 1 Glutamine Fiber One cereal with skim milk protein shake Meal 2 2 rice cakes with RF Nat PB meal 3 brown rice w/ chicken Meal 4 glutamine cottage cheese Meal 5 glutamine chicken with spinach Last edited by Sapphire : 05-18-2004 at 03:20 PM.
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

05-18-2004, 10:02 AM	#9
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	hey cyn last night you would have laughed. i was wanting pb soooo bad that i could have written a novel on the things i would do for pb
	....and thats my $.02

05-18-2004, 09:43 PM	#11
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Good luck with the new plan!!!!

05-18-2004, 10:17 PM	#12
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	in no time you and i will be doing a butt shoot together yeh can GP and i whore in your journal too
	....and thats my $.02

05-19-2004, 05:45 AM	#13
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	Morning Beautiful!! I love the new avi! as always! your workouts look great!! what kind of puppy do u have?
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

05-19-2004, 07:09 AM	#16
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Wednesday May 19 Meal 1 glutamine fiber 1 cereal with protein powder and soy milk coffee Meal 2 1 tbls Nat PB spinach salad w/ oil and vinegar chicken Meal 3 LEGS -SQUATS...3 X 5-7 -LEG PRESS...3 X 8-10 -LEG EXTENSION...2 X 11-15 -STEP UPS...2 X 16-20 -LYING LEG CURL...3 X 5-7 -STIFF DEADLIFT...2 X 8-10 -SEATED LEG CURL...2 X 11-15 -BUTT BLASTER...2 X 16-20 -ABDUCTION...2 X 21-25 -STANDING CALF...2 X 8-10 -SEATED CALF...2 X 11-15 Last edited by Sapphire : 05-19-2004 at 10:12 AM.
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

05-19-2004, 07:13 AM	#17
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	ahhh i had a cockapoo too and they are precious. only my doggies name was Webster good job on the legs love. trust me the pain pays off
	....and thats my $.02

05-20-2004, 12:40 PM	#18
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	My cockapoo is the cutest!! I adore her and spoil her rotten. I am actually gonna do legs today... Yesterday I went to watch Chris run in a race... to cheer my honey on. He came in 4th place overall and won his age group. Last edited by Sapphire : 05-20-2004 at 01:08 PM.
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

05-20-2004, 12:43 PM	#19
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Thursday May 20 Meal 1 protein shake and fiber one cereal Meal 2 spinach salad and turkey small apple Meal 3 steamed chicken and broccoli 1/2 small bag of peanuts Meal 4 cottage cheese (pre wo) glutamine Meal 5 (post wo) chicken spinach low carb pasta Doing LEGS TODAY! Last edited by Sapphire : 05-20-2004 at 02:52 PM.
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

05-20-2004, 01:00 PM	#20
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	diet and training look great Cynd! have fun with leggies today! thats so cool with Chris's race! a cockapoo? hmmm sounds like a birdie to me. Im picturing some lil rich ladies pouchie?! hey.. do you put the protein powder on your fiber 1 cereal? (thats what I do)
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

05-20-2004, 01:08 PM	#21
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	I'm so confused. This journal is infested with beautiful ladies and I can't decide who to wink at and make a fool of myself towards...
	yay.

05-20-2004, 02:54 PM	#22
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Oh SF you are so silly, don't you realize you can wink at all of them!!
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

05-20-2004, 06:41 PM	#24
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	How often do you do abs and how much abs work altogether?
	yay.