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Synny's training journal


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Turbokick : 45 mins

Boot camp: 55 mins

Smith machine squats 12 reps 75 lbs, 12 reps 95 lbs, 12 reps 115 lbs, 10 reps 135 lbs,

10 reps 135 lbs

Seated calf raise: 5 sets 15 reps 45 lbs

Walking lunges: 3 sets 15

Stiff leg deadlift: 12 reps 45 lbs, 4 sets 12 reps 65 lbs

 

Exhausted now....

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Going to start tracking my meals on here along with my lifting....

 

Breakfast 7am

1 1/4c slow cooker breakfast (1/4c millet, 1/4c brown rice, 1/4c pearl barley, 1/4c dried fruit, 1tsp vanilla, and splash of orange juice)

1c rice milk blended up with strawberries and 1 scoop rice protein powder

 

AM snack 9:45am

1 brown rice cake w/1 tbsp almond butter

1 banana

 

Lunch 13:30

2 slices toasted ezekiel bread

2 black bean patties

3 diced mushrooms

1/4 onion, diced

1 carrot shredded

1 tbsp coconut oil

2 tbsp brown spicy mustard

8 oz orange juice

 

Snack 3:30

2c vegetable bean soup with 1tbsp nutritional yeast

 

preworkout snack 4:30

8 oz ricemilk

1 scoop rice protein powder

1 apple

 

Supper 9:30

4 toasted corn tortillas

1c 3 legume and sweet potato chili with 1 1/2 tsp nutritional yeast

 

Turbokick: 60 min

Tbar row 25lbs 12 reps, 4 sets 35lbs 12 reps, 3 sets, 40lbs 12 reps

Iso pulldown 4 sets 35 lbs(each side) 12 reps, 4 sets 45lbs(each side) 12 reps

Deadlift 50 lbs 12 reps, 70 lbs 12 reps, 4 sets 90 lbs 12 reps 2 sets 105 lbs 10 reps

Seated cable row 60 lbs 12 reps, 2 sets 70 lbs 12 reps, 2 sets 85 lbs 10 reps, 3 sets 100 lbs 6 reps

Edited by Synny667
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I have ADHD and when I turned vegan I seemed to develop more energy. I really don't like cardio at all but I know if I don't I won't burn off the energy and won't sleep worth a hoot. I LOVE lifting weights it is when I can completely focus on me and the changes I am making . I just hope journaling keep me on track

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Breakfast 6:30

1 1/4c slow cooker breakfast

8 oz ricemilk

1 scoop rice protein powder

 

Yoga:60 mins

 

Snack 9:35

1 brown rice cake with 1 tbsp almond butter

1 banana

 

Lunch 12:30

2c vegetable bean soup with 1 1/2tbsp nutritional yeast

 

Snack 2:30

1 1/2 servings homemade kettle corn

 

Bootcamp: 55mins

Leg Press: 180 lbs 12 reps, 3 sets 270 lbs 12 reps, 2 sets 290lbs 12reps, 2 sets 300 lbs 12 reps

Seated calf raise: 2 sets 45lbs 12 reps, 6 sets 70 lbs 12 reps

Front squat: 5 sets 45 lbs 12 reps

Bridge on bosu: 10 lbs 12 reps, 5 sets 20 lbs 15 reps

 

Postworkout

1/2 banana

8oz orange juice

8oz ricemilk

2 scoops rice protein powder

 

Gym closed early didn't get to do more legs. Wish I had a memebership to 24 hr fitness for nights when I want to keep going.

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Ok so I have been horrible about journaling this holiday weekend. I didn't miss a workout but never got around to journaling it. Well here is Monday and yesterday

 

Monday Dec 26

Incline bench press 6 sets 75 lbs 8 reps

Flat bench press 1 set 65 lbs 10 reps, 5 sets 75 lbs 8 reps

Decline bench press 6 sets 75 lbs 8 reps

Incline flye 6 sets 15 lbs 12 reps

vertical flye 3 sets 45 lbs 12 reps

 

Tuesday Dec 27

Turbokick 50 mins

Boot camp 55 mins

Smith Machine squats (minus the weight of the bar) 3 sets 90 lbs 10 reps, 1 set 110 lbs 10 reps, 1 set 120 lbs 8 reps,1 set 140 lbs 5 reps

Stiff leg deadlift 6 sets 50 lbs 12 reps

Seated calf raise 1 set 45 lbs 15 reps, 5 sets 70 lbs 15 reps

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Ok so today is supposed to be my rest day but I can feel it is going to be a night I have to hit the gym to expend some hyperactive energy.... This morning I did 60 mins of vinyasa yoga which helped stretched me out good from my leg workout last night. I am thinking a 60 min round of turbokick is on order for tonight. I will however avoid lifting or working out.

 

Breakfast

1/2 Green monster (spinach, kale, parsley, pear, kiwi, banana, lemon juice and orange juice rice protein powder, maca sure, smoothie infusion)

1/2c grape nuts

1c almond milk

1/4c dried cranberries

 

Snack

1 brown rice cake

1 tbsp almond butter

 

Lunch

2 slices ezekiel bread

handful of spinach

3 slices field roast lentil sage deli slices

8 brussels sprouts

7 asparagus spears

1 carrot

1tbsp spicy brown mustard

onion

 

snack

1/2 green monster

 

Postworkout drink

12 oz almond milk

2 scoops rice protein powder

 

Supper

1 Field Roast smoked apple sage link

3/4c rotini noodle

olive oil and garlic powder

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Breakfast

1/2c grapenuts

1c almond milk

1/4c dried blueberries

12 oz green monster smoothie

 

Snack

1 brown rice cake

1 tbsp almond butter

 

Lunch

3 carrots cut into sticks

2 slices ezekiel bread

2 tbsp brown spicy mustard

handful spinach

 

Snack

14 oz green monster smoothie

 

Postworkout

8 oz almond milk

2 scoops rice protein

 

 

Was a weird day that had me running around so it threw me off.....

 

Turbokick: 60 mins

 

Iso Row: 1 set 45 lbs 12 reps, 1 set 55 lbs 12 reps, 1 set 60 lbs 12 reps, 4 sets 65 lbs 12 reps

Cable lat pulldown:1 set 55 lbs 12 reps, 1 set 70 lbs 12 reps, 5 sets 85 lbs 12 reps

Back extension: 7 sets 12 reps

Cable lat pressdown: 1 set 30 lbs 12 reps, 6 sets 35 lbs 12 reps

Bent over barbell row: 5 sets 80 lbs 10 reps

Upright row: 1 set 30 lbs 12reps, 1 set 40 lbs 12 reps, 4 sets 45 lbs 12 reps

 

A friend of mine who happens to be a personal trainer looked over my planned workout, grabbed his pen and changed it around to this. Not sure why but he did and now I want him to plan my workouts.... wow got spoiled really fast!

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AM gentle flow yoga: 60 mins

 

Breakfast

1/2c grapenuts

1c almond milk

1/4c dried cranberries

16 oz green monster smoothie

 

Snack

1 brown rice cake

1tbsp almond butter

Grande espresso roast with 2 oz almond milk

 

Lunch

2 slices ezekiel bread

3 slices wild mushroom deli slices

handful spinach

3 carrots cut into sticks

1 large lemon poppyseed cookie

handful of low sodium lays chips.......

 

Snack

16 oz green monster smoothiePost workout

10 oz almond milk

2 scoops rice protein powder

 

Supper

Field Roast apple sage link

7 asparagus spears

24 oz Boulevard Unfiltered Wheat beer (was watching MMA fight and man did that beer taste awesome!!!!)

 

Bedtime snack

8 oz almond milk

2 scoops rice protein powder

 

I calculated items that I knew had good amount of protein and it looks like I got about 160 g which is actually good for me! Can I have another beer please??? lol!!

 

Boot camp: 55 mins

 

Leg press: 1 set 200 lbs 12 reps, 1set 270 lbs 12 reps, 3 sets 290 lbs 12 reps, 3 sets 300 lbs 12 reps

Walking lunge: 3 sets 8 reps, 3 sets 15 lb db each hand 10 reps

Sumo Squats: 2 sets 12 reps, 5 sets 45 lbs 12 reps

Bridge on bosu: 6 sets 35 lb plate 12 reps

Seated calf raise: 1 set 90 lbs 15 reps, 5 sets 100 lbs 12 reps

1 almond muffincookie

 

(was feeling a bit junk foodie today....)

Edited by Synny667
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Your diet looks spot on! But I am wondering what are you eating for dinner?

 

I like the workout your friend the personal trainer wrote for your Back! I haven't done upright rows for so long. . . maybe I will take that into consideration next time I do my Back routine!

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Dinner has been an issue I can't figure out. I am at the gym with all the classes and lifting after work and some nights I don't get home till late so my dinner is usually just a protein shake. I have thought about a sandwich for dinner but I don't know. I have tried eating when I get home but have to stay up and that is hard for me to do cause I am usually exhausted.

 

My friend actually took off deadlifts and put on the back extension and upright row. Told me to save the deadlifts for a legs day even though it is also a back exercise. The upright rows sure did feel good last night and 45 lbs was more than I ever considered doing.

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Just wanted to make sure you are getting enough calories and that you don't push yourself into getting sick (first sign that your body is not getting what it needs to stay healthy). I have a protein shake at 9 at night, so I hear you (plus the plant based protein shakes seem to be easy to digest at night, so I do not have a heavy stomach when I do it that late at night, and right before bedtime an hour or so later). Sandwich is good also. Take one with you to the gym, and eat one on the way home after your workout (or perhaps at the gym, right after the workout - along with the protein shake you probably do also right after a workout). Another one that I like to do, is go and buy brown rice vegetarian sushi rolls (with avocado and carrots and pickled ginger - no wasabi for me please!) and just eat 2 or 3 of them a night (and save the other half for the next night - they keep pretty well in the frig). Cereal is another example of something healthy to eat at night that is quick (doesn't have to be just for breakfast!).

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Not much on sushi unless it is asparagus rolls!! I will probably start packing a sandwich to eat at the gym since it will travel better and not need a fridge. Usually a protein shake tides me over cause of the almond milk and double serving of protein but tonight I am going to try a small dinner. Just ready for a big fat cinnamon roll and chai latte tomorrow, my treat from a local vegan bakery that are OMG good that even my meat eater friends try to steal my goodies from there!!

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Ok so it is a fantastic morning!! Still trying to figure out my workout for the day. I didn't think about it all weekend and now I gotta decide lol. I want to either do back or chest or chest or back.... I love working them both out too!! Ok I will go with back hello rows here I come tonight!!!!!

 

Breakfast

1/2c grape nuts

8oz almond milk

14 oz green monster Nancy style

 

Snack

1 brown rice cake

1 heaping tbsp almond butter

 

Lunch

2 slices ezekiel bread

1 vegetable patty

2.5 oz sliced mushroom

2 tbsp spicy brown mustard

1/4 sliced onion

1 tbsp coconut spread

1 1/2c homemade lentil soup

 

Sweet tooth attack

4 dates

 

Snack

16 oz green monster

1 scoop rice protein powder

 

Supper

Banana maple instant oatmeal

1/4c no nuts trail mix

 

Post workout

8 oz vanilla rice milk

2 scoops rice protein powder

 

No cardio!!!

Iso row: 1 set 55 lbs 12 reps, 3 sets 65 lbs 10 reps, 3 sets 70 lbs 10 reps

Lat pulldown: 1 set 60 lbs 12 reps, 3 sets 75 lbs 12 , 3 sets 90 lbs 10 reps

Back extension: 7 sets 12 reps

Bent over row: 1 set 65 lbs 12 reps, 3 sets 75 lbs 12 reps, 3 sets 85 lbs 10 reps

Upright row: 1 set 45 lbs 12 reps, 6 sets 55 lbs 8 reps

Tricep extension: 1 set 20 lbs 15 reps, 3 sets 30 lbs 12 reps, 3 sets 35 10 reps

Rope pulldown: 1 set 60 lbs 12 reps, 3 sets 70 lbs 12 reps, 3 sets 80 lbs 12 reps

Kickbacks: 1 set 10 lbs 12 reps, 3 sets 12 lbs 12 reps, 1 set 15 lbs 12 reps, 2 sets 15 lbs 10 reps

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Ok so very rough day.... I spent half the afternoon and most of the evening in the emergency room. Guess all the problems I have been having the past couple days is due to bowel spasms????? and the doctor sent me home with prescriptions. Don't know if I want to take them since I am sure they aren't vegan friendly at all. I am caught in a catch 22...

 

Breakfast

14 oz green monster

 

Snack

3/4c Uncle Sam wheat flakes and flaxseed cereal

6 oz rice milk

 

Lunch

1 ezekiel tortilla

1 field roast apple sage link

1/2c mashed pinto beans

1/2c mashed sweet potatoes

10 brussels sprouts

 

Supper

LARGE bowl of grape nuts and rice milk

 

After lunch my stomach went into a total chaotic gut wrenching pain.... Needless to say I did not make it to the gym and I am completely annoyed

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Started back in November but stopped using soy products and it stopped but all of a sudden Sundy it hit me like a ton of bricks and been suffering everytime I eat. Until dinner tonight that is when I had a packet of gluten free oatmeal and no nuts moutain mambo trail mix....

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Ok today was a iffy day but made it through. Stomach bothered me 3 times and ended up getting sick once. This is rough but will help me listen to my body better.

 

Breakfast

12 oz green monster

 

Snack

2 slices ezekiel bread

2 tbsp fresh ground peanut butter

(stomach attack #1)

 

Lunch

1/4 uncooked brown rice cooked in water

2 tbsp korean bbq sauce

1 3/4c mixed vegetables (onions, mushrooms, peas, carrots, corn, green beans, broccoli and water chestnuts)

1/4c kimchi

(stomach attack #2 and I got sick)

 

Snack

12 oz green monster

1 serving tortilla chips

1/2c salsa

(was hungry so I ate this BIG mistake stomach attack #3)

 

Supper

1 packet gluten free instant oatmeal

1/4c no nuts moutain mambo trail mix

(no problem as of yet)

 

Post workout

8oz rice milk

2 scoops rice protein powder

 

I didn't feel up to doing any cardio so I went straight into weights and started feeling much better Didn't feel strong at all but felt the need to push myself

 

Chest

Incline chest press 3 sets 60 lbs 12 reps, 3 sets 60 lbs 10 reps, 1 set 60 lbs 8 reps

Flat bench press with dumbbells 3 sets 25 lbs 12 reps, 4 sets 30 lbs 8 reps

Decline bench press 55 lb 12 reps, 6 sets 75 lbs 12 reps

Machine vertical flye 3 sets 30 lbs 12 reps, 3 sets 40 lbs 8 reps

 

Biceps

Alternating bicep curl 3 sets 15 lbs 12 reps, 2 sets 20 lbs 12 reps, 1 set 20 lbs 8 reps

21's 1 set 30 lbs, 2 sets 20 lbs

Reverse bicep curl 2 sets 30 lbs 12 reps, 4 sets 20 lbs 12 reps

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Hi Nancy! Your chest and bic's workout is awesome! Keep up the great work and hard training! I love it!

 

I know you're staying away from gluten- do you know if the korean bbq sauce has gluten in it? A lot of those sauces do- might be trigger on the stomach ache. Soy sauce and a lot of dressings have gluten in them- unfortunately. Just a thought!

 

xo

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