Food/Training Log: September 4, 2011 (Progress)

[Rachelle Lowder]

FOOD LOG:

 

7:00AM

- Cup of coffee with creamer

- Chobani 0% greek yogurt with 1/2C frozen blueberries & a light drizzle of honey

10:00AM (Post-Workout)

- Scoop of protein with 1tsp psyllium fiber

- Medium banana

2:00PM

- 1 large egg with 3/4C whites cooked in butter with some grated sharp cheddar

- 12 cucumber slices very lightly salted

3:30PM

- Handful of raw walnuts

6:15PM

-  Two Coconut shrimp tacos: 3 marinated shrimp, cooked in coconut oil, on small (the smallest size) corn tortillas with cabbage and salsa (chopped pablano chili, cilantro, garlic, lemon juice)

- 4 extra shrimp

- 2 slices of fresh peach

8:30PM

- A little greek yogurt with sliced almonds 

10:00PM

- A big carrot (hungry today!)

 

TRAINING:

 

9:00AM

- 100 Double KB Front Squats (1 minute rest)

• 11 sets of 8 with 44s
• 1 set of 12 with 35s

- Walking lunges with two 20lb dumbbells: One way across soccer field

- Calf Raises: 45 seconds per leg, 30 seconds per leg

- 19 Knees to Elbows: Left shoulder was wigging out...will finish the remaining 31 I need for the day, at home

 

*Today, progress measurements were taken and @ 4 weeks from the last set of measurements. I won't list everything out like last time, but will just list the differences. 

 

- My weight is the same

- I'm down 2cm in my thighs which brings my estimated body fat% from 13.6% to 12.5%

- Up 3/4 of an inch in my chest (lat developement)

- Waist went up 1 1/2 inches (several variables could be the cause of that...water, back developement, an error in the last measurement. It's no biggie tho)

- Hips down 1/4 of an inch

- Thighs up 1/4 of an inch

- And my biceps balanced out to both being 10 1/4 inches

So in all I appear to have gained 1.5lbs of muscle and dropped 1% in body fat in the last 4 weeks. I won't post progess pictures just because the differences are subtle. I am however, including a picture of my back taken today. I'm proud of it. =) (Do feel I need to work on filling in the biceps a bit more)

 

[Rachelle Lowder]

Oh Pam, you are such a doll...Thank you! =)

[Pam Benedick]

Whoo-hoo!!! Sexy mama!!!! You look amazing!!!

[Rachelle Lowder]

It is. Thank you Michaela!

[Michaela]

That's great! Congratulations. Your hard work is paying off.

[Rachelle Lowder]

Thank you Brent!!!

[Brent Brown]

Awesome results!  Looking jacked!