Nokie's Food Journal

[feelin-great]

Welcome back to posting Looks like you are coming back full force...

Every job I have ever left I get sad, regardless of how much I disliked or like it. It's hard to leave the people you have developed relationships with.

[fitoverforty]

Core: 2x 20-25
Jump rope HIIT (20mins)
Jumping jacks
Burpees
Frog squat
Crossover squats
Speed skater
Sumo kick
Lunge kick/knee-up
Scissors Cross
Reverse crunch

Wow! That sounds like kinda workout!
Your whole plan sounds great...from diet plans to workouts..you got it going on girl!!!

[Nokie173]

Thank you all for your support…

04/19/10: Monday

Diet:
Meal #1 – Protein shake & Plain Oatmeal 1/2c
Meal #2 – Strawberries, raw plain cashews 1/4c
Meal #3 – Steam broccoli, grilled chicken, brown rice 1/2c, side spicy peanut sauce
Meal #4 – Steam green beans, grilled chicken, brown rice 1/2c, side spicy peanut sauce
WORKOUT – Protein shake
Meal #5 – Chicken salad in wheat pita bread
Meal #6 – Chicken salad

Monday Workout – Upper #1
Warm Up – burpees, butt kicks, hip extension
DB Bench (DB 35lbs) 4x6
Superset:
1a) Bent over rows (DB 30lbs) 3x8
1b) Shoulder press (DB 25lbs) 3x8
2a) Face pull (Cable) 3x10
2b) Push ups 3x12
3a) DB Extension – 3x12
3b) Hammer Curls – 3x12
4a) Bench Dips - 3x12
4b) Bench Crunch – 3x12
10mins Elliptical to cool down & Stretch

Last weekend:
I didn’t do Saturday cardio workout as planned… Instead I did Cardio Kick Boxing for 60mins… Oh man… I MISSED THAT!!!! Ever since I moved, I haven’t been able to go to the gym and do a class. I went online and checked out gyms around location and found a few classes. So, I made myself get up at 8AM just to drive to the gym and make it to the 9AM class!!! Was it worth it?? TOTALLY!!!

I was sweating, breathing frantically, but made sure I did the whole 45mins of intense cardio workout and the last 15mins of slow stretch with abs. Ugh... I hate abs workout!
Later that day... back hurt and the next day whole body was sore!!!
(Thank goodness Sunday was OFF day…. REST aching body)

Expressing:
So, I gave 2 weeks noticed to boss at night. I can see her eyes… It was teary!
I’m thinking oh man… this is not good… Don’t make me take notice back!!!
But I held it in and did it. She said it was a bitter sweet situation.
I think I messed up her weekend! She said I was an asset to the company… Sigh...
Then she said… She has me til the end of this month… (That means she will work me! )

[ironwill]

Nice job on the kick boxing, sounds like you enjoyed the pain.... Shoulder press 25db, was that 25 in each hand, or 12.5 in each hand? If its 25, I'm a weakling..... Have you started a new job, sorry if I totally missed it.

[sandigirl06]

Wow, Nokie, great job in EVERYTHING!!! Must feel good to have that debt payed off. A real "weight" off your shoulders!! (get it?? ). Sooo, glad you will have more time for yourself and your friends too. Looks like things are moving in the right direction for you and you deserve it, girl! You are really kickin butt at the gym also!! Keep up the good work!

[Nokie173]

Wow, Nokie, great job in EVERYTHING!!! Must feel good to have that debt payed off. A real "weight" off your shoulders!! (get it?? ). Sooo, glad you will have more time for yourself and your friends too. Looks like things are moving in the right direction for you and you deserve it, girl! You are really kickin butt at the gym also!! Keep up the good work!

Thanks Sandi, you are too funny! Yes... having no to less debt totally feel like a lot of "weight" went away!
Just thinking about all those debts.. I felt like I gained a ton!!!

Nice job on the kick boxing, sounds like you enjoyed the pain.... Shoulder press 25db, was that 25 in each hand, or 12.5 in each hand? If its 25, I'm a weakling..... Have you started a new job, sorry if I totally missed it.

Oh yeah, I did enjoy the pain and will continue to enjoy it every Saturday
25lbs each hand dear... The girl gotta work it, in order for her to gain muscle!
And NO... you're not a weakling... I do read your workout journal you know

Clarification: I work 2 jobs... #1) from 6AM-3PM AND #2) from 4:30PM-9PM AND in between I go to the GYM.
I work long hours and only get 5 hours of less of sleep after cooking & cleaning ... which doesn't help much with aching body!
Then it leads to grumpiness, stress, tired... etc... a load of stuff...
So, i decided to quit night job so I can have more time for family, friends and myself
More time to rest and less stress since it was holding me back from goal.
It was a tough decision but I have to do it... besides I want to take care of dad... He is ill.
I still have main job, just not part-time job. I hope that makes since??

[Nokie173]

Tuesday Workout – Lower #1

Workout:
Warm Up – butt kick, jumping jacks, and push ups
Deads (BB 110lbs) 4x6
Lunges (DB 17lbs) 3x16
Good Mornings w/ knee bent (BB 40lbs) 4x6
Leg Extensions (MAYBE) 3x10
Lying Leg Curls (MAYBE)3x10

CORE: (2x15-25)
Leg Raises
Scissor Cross
Planks
Ball plank
Ball crunch
Dead bug ball
Sumo kick

Diet:
Meal #1 – Strawberries, Plain oatmeal 1/2c
Meal #2 – Scramble eggs, Sweet potatoes
Meal #3 – Steam broccoli, grilled chicken, brown rice 1/2c, side spicy peanut sauce
Meal #4 – Steam green beans, grilled chicken, brown rice 1/2c, side spicy peanut sauce
WORKOUT – Protein shake
Meal #5 – Chicken salad in wheat pita bread, Hummus
Meal #6 – Chicken salad

I decided to put Core workout during lower body days as recommended.

Monday workout was tough! OMG I fatigue in the middle of workout. But dang, it was good!!! arms feel huge… I can totally knock someone out with it … I didn’t do the bench dips or the bench crunch (because all the benches were taken!) Instead I did some cable pull downs… almost couldn’t do it but I did it!!!

HAVE A GOOD TUESDAY!!!

[Nokie173]

Wednesday Workout: Cardio/ Drills/ Plyometric:

Treadmill HIIT – 25mins

Drills: (1 side of the room to the other side)
Side shuffle
Run knee up
Squats & Side kicks
Run forward/ run backward
Walking lunges

Plyometric: (14-24)
Line Jumps
Ankle hop
Jump Kicks
Tuck Jumps
Broad Jumps

X Repeat starting with drills (2 sets total)

Deep Stretch and cool down (I will need it!!!!)
I think I just created a “Hell” of a workout…
Get it? “Hell” workout? LoL... oh man, I crack myself up

Diet:
Meal #1 – Plain oatmeal 1/4c, 5 eggs (4 whites, 1 whole)
Meal #2 – Sweet potatoes, strawberries, string cheese
Meal #3 – Steam broccoli, grilled chicken, brown rice 1/2c, side spicy peanut sauce
Meal #4 – Steam string beans, grilled chicken, brown rice 1/2c, side spicy peanut sauce
WORKOUT – Protein shake
Meal #5 – Chicken salad in wheat pita bread, Hummus
Meal #6 – Chicken salad

Tuesday workout was tough. I only did 1 set of core workout because I was tired from the weights. back, legs, and butt was hurting. I have a feeling it was going to be sore… I’m a bit sore now! Lucky me no weights today!!

I’m pretty darn excited about the drills tho! I did some last week and man oh man, I was sweating major time! heart was beating so fast… I wanted to push myself more. Therefore, I’m going to see how it will workout with cardio day. I’m still working on plan but so far I’m like it…

[feelin-great]

Your workout is making me sweat just reading it

[Boss Man]

I was wondering why the forum had gotten moist. I had a hard time trying to stop mouse cursor slipping of the post reply button

[Noosk]

I see you are a chicken fiend like myself. I fear someday I may start clucking instead of talking....
speaking of which SHOCK HORROR - we're out of chicken. must go find some..

[feelin-great]

I was wondering why the forum had gotten moist. I had a hard time trying to stop mouse cursor slipping of the post reply button

Sorry, I will bring a towel next time

[Nokie173]

I see you are a chicken fiend like myself. I fear someday I may start clucking instead of talking....
speaking of which SHOCK HORROR - we're out of chicken. must go find some..

I do have some fish.. Just didn't have much time to cook them.
I have one of those frozen chicken.. so it's easy and quick to pack!
However, recently i've been eathing a lot of plain food and now the chicken from Foster Farm is way salty!!!
So, I will have to start cooking own chicken (should have done it a long time ago!!!)
Next week... I will have some fish in meals...
So I won't be clucking

I was wondering why the forum had gotten moist. I had a hard time trying to stop mouse cursor slipping of the post reply button

Sorry, I will bring a towel next time

Whew... Lucky it wasn't me sweating a puddal

[Nokie173]

Thursday – Upper #2

WU – burpees, butt kicks, hip extension
1a) DB Bench (35lbs) 3x8
1b) Pull ups (Assist) 3x10
2a) Bench row (30lbs) 3x8
2b) Shoulder press (25lbs) 3x10
3a) DB Tri extension (35lbs) 3x15
3b) BB curls (30lbs) 3x12
4a) Bench Dips - 3x12
4b) Bench Crunch – 3x12

Diet:
Meal #1 – Plain oatmeal 1/4c, Eggs (1 white, 2 whole)
Meal #2 – Strawberries, Cashews, String cheese
Meal #3 – Protein Bar
WORKOUT – Protein shake
Meal #4 – Steam string beans, grilled chicken, brown rice
Meal #5 – Grilled chicken salad, wheat pita bead, and hummus
Meal #6 – TBA

Tonight bestfriend wants to take me out for dinner (belated bday dinner). I haven’t seen her for months so of course she wanted to eat at this buffet! I told her NO, no buffet…. she was kind enough to find another high fat restaurant… LOL… that skinny girl … Anyways… I’ll see how tonight meal come out! Therefore, instead of working out after work... I will workout during lunch time so that means I would have to kind of rush.

Wednesday workout was a killer… LOL… I couldn’t move legs. Drills were a killer. I LOVE it… I couldn’t do the whole room because it was taken by a personal trainer so I only did half of the room. Even that, I was already dying!!! As for core, I didn’t make it to 15 jumps for each exercise… LOL… ok Imma have to change that numbers to more reasonable jumps... say 10 each…

HAVE A GOOD THURSDAY.... It's almost Friday

[feelin-great]

You're kickin' butt - keep it up!!! And good luck with finding something healthy on the menu