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 Post subject: Re: Synny's training journal
PostPosted: Mon Jan 30, 2012 9:29 am 
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Manatee
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Joined: Sun Oct 23, 2011 7:52 am
Posts: 236
Location: Norwich UK
No progress pictures :(

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 Post subject: Re: Synny's training journal
PostPosted: Mon Jan 30, 2012 9:34 am 
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Elephant
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Location: Lee's Summit,MO
No not yet. But I am work in progress. I will see if I can get one tonight after my friend is done working in the day care.

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 Post subject: Re: Synny's training journal
PostPosted: Mon Jan 30, 2012 9:37 am 
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Manatee
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Location: Norwich UK
Excellent!

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 Post subject: Re: Synny's training journal
PostPosted: Mon Jan 30, 2012 9:41 am 
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Elephant
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Location: Lee's Summit,MO
Question is have you seen the before pic??

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 Post subject: Re: Synny's training journal
PostPosted: Mon Jan 30, 2012 9:44 am 
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Manatee
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Location: Norwich UK
Nope

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 Post subject: Re: Synny's training journal
PostPosted: Mon Jan 30, 2012 9:49 am 
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Elephant
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Location: Lee's Summit,MO
viewtopic.php?f=48&t=27209

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I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Mon Jan 30, 2012 10:21 am 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
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Location: Lee's Summit,MO
Ready to hit the gym and skip work. I really want to start running for the warrior dash that is 4 months away and well I don't run hahaha! I am a ball of nerves and excitement!! I barely managed to finish a 80 mile bike ride for charity but like my tattoos say strength and dedication. Time to focus. BTW new progress pics will be uploaded tonight.

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I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Mon Jan 30, 2012 6:11 pm 
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Rabbit
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Joined: Mon Dec 19, 2011 8:31 pm
Posts: 114
Location: New York
Nancy- I highly recommend the C25K program! You can download it for your ipod- it's awesome! You'll love it! Also, Hal Higdon's beginner training programs are awesome! I always use some form of one of his programs when I'm preparing for a race of any distance! I'm pumped for you, sister! xo


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 Post subject: Re: Synny's training journal
PostPosted: Mon Jan 30, 2012 6:24 pm 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
I wish I had an ipod....

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I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Mon Jan 30, 2012 10:16 pm 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Ok so day 1 of Warrior Dash training and I am proud of myself! BTW updated pic on the before and after section.

Breakfast
1c dry oats cooked in water
2 tbsp whole flax seed ground up
1/4c dried cranberries
1/4c almond milk

Snack
10 oz green monster

Lunch
1/2c sloppy lentils
4 oz roasted potato
5 roasted asparagus
2/3c green beans
1/2c onion
2 crimini mushrooms

Snack
no bake cookies......

Post workout
16 oz green monster


Run/walk: ran 3 laps, walked 3 laps, ran 1 lap, walked 1 lap, ran 2 laps, walked 2 laps, ran 1 lap, walked 1 lap, ran 2 laps, walked 2 laps, ran 1 lap, walked 1 lap, ran 2 laps, walked 1 lap=1 mile run, 1 mile walk

Back/biceps
Wide grip pulldown: 3 sets 60 lbs 20 reps, 3 sets 75 lbs 15 reps, 2 sets 90 lbs 12 reps
Bent over row: 3 sets 55 lbs 20 reps, 3 sets 60 lbs 15 reps, 2 sets 65 lbs 12 reps
Narrow grip pulldown: 3 sets 45 lbs 20 reps, 3 sets 60 lbs 15 reps, 2 sets 75 lbs 12 reps
1 Arm Dumbbell row: 3 sets 15 lbs 20, 3 set 20 lbs 15 reps, 2 sets 20 lbs 12 reps
Upright row: 4 sets 45 lbs 10 reps, 4 sets 45 lbs 12 reps
Ez bar curl barbell only: 3 sets 20 reps, 3 sets 15 reps, 2 sets 12 reps
Rope hammer curl: 3 sets 30 lbs 20 reps, 3 sets 35 lbs 15 reps, 2 sets 40 lbs 12 reps
Preacher Curl with ez bar only: 3 sets 20 reps, 3 sets 15 reps, 2 sets 12 reps

Feeling pretty good. Ready to run again but I gotta decide what days I want to run. Hell I just might run everyday after my workout even it if it just a 1/4 mile.

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Tue Jan 31, 2012 10:05 pm 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Ok super good day!! No complaints at all and been a while since I have felt my back and today well I am feeling it!!!

Breakfast
1c dry oats cooked in water
1/4c dried cranberries
2 tbsp whole flax seed ground up
1/4c almond milk

Snack
10 oz green monster

Lunch
1c sweet potato chili
1 cornbread muffin
7 asparagus spears, 2/3c green beans, 1/4 of an onion, 2 crimini mushrooms, hot sauce; sauteed

Snack
1 veggie patty plain

Supper
2 slices gluten free veggie pizza

Post workout
16 oz green monster

Ok so I took notes on what I did in boot camp so I can account for what I did :)
Boot camp 55mins; 1 min squat, 1 min high knee march, 1 min dynamic squat, 1 min downward dog/pushup, 1 min lunge combo, 1 min plank arm circles, 1 min side lunge, 1 min sumo squat
Round 1
station 1: upright row 25 reps, squat 25 reps
station 2: kneeling shoulder press 25 reps, single leg deadlift 26 reps
station 3: prone pulldown 25 reps, reverse lunge 26 reps
Round2
station 1: upright row 75 reps, squats 75 reps
station 2: kneeling shoulder press 75 reps, single leg deadlift 76 reps
station 3: prone pulldown 75 reps, reverse lunges 76 reps
Round 3
station 1: pushups 30 reps, hip drops 15 reps each side
station 2: plank toe touches 30 reps each side, bridge 30 reps
station 3: mountain climbers 60 reps

Barbell squat: 3 sets 60 lbs 20 reps, 3 sets 70 lbs 15 reps
45 degree seated calf: 3 sets 90 lbs 20 reps, 3 sets 110 lbs 15 reps
Leg extension: 3 sets 45 lbs 20 reps, 3 sets 60 lbs 15 reps
Kneeling leg curl: 3 sets 10 lbs 20 reps, 3 sets 10 lbs 15 reps
Ran 1/4 mile, walked 1/4 mile

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Tue Jan 31, 2012 10:36 pm 
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Rabbit
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Joined: Mon Dec 19, 2011 8:31 pm
Posts: 114
Location: New York
Hi Nancy,

I can't believe the month is over! It's been more than a pleasure getting to know you and seeing your consistency! You're doing such an amazing job staying focused on your goals! Even though the program is officially ending, please please feel free to email me anytime if you have any questions or want to exchange recipes! I'd love to stay in touch!

Thank you for letting me be part of your journey! I've really loved getting to know you!

Keep up the amazing work- congratulations on how far you've already come!! You are an inspiration!!!!

Good luck with your next fitness goal!!!

xoxox Amanda


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 Post subject: Re: Synny's training journal
PostPosted: Tue Jan 31, 2012 11:03 pm 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Aww thanks Amanda!! Oh I did send you a link for the lentil loaf on here in a pm. didn't know if you got it. It is hard to believe it has been a month... where did all the time go? Thursday is my appointment and I will update you as soon as I know anything. I am hoping to be able to add soy back into my diet... I miss it a lot

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I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Wed Feb 01, 2012 10:11 pm 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Most excellent day I must say. I didn't run any today cause my knee feels tight from last nights workout. I opted for 2 different forms of cardio instead. Getting antsy to see the GI doc in the morning.

Breakfast
1/2c dry oats cooked in water
1/4c dried cranberries
2 tbsp whole flax seed ground up
splash of almond milk

Snack
12 oz green monster

Lunch
1 1/2c sweet potato chili
1 cornbread muffin
2/3c green beans
7 asparagus spears
1/4 of an onion

Snack
1 oz tortilla chips
1/2c salsa
(I accidently left my green monster in the car.........)

Supper
1 1/3c baked gluten free mac and "cheese" (brown rice noodles, white beans, salsa, nutritional yeast, onion powder, garlic powder, pepper, paprika, spicy brown mustard, peas)

Post workout
8 oz almond milk
1 serving protein powder

Bedtime
8 oz almond milk
1 serving protein powder

Cardio: 20 min AM walk, 20 min PM elliptical on interval setting resistance of 4 on flat section 10 on high section
Yoga: 60 min
Chest and triceps
incline bench press: 3 sets 55 lbs 20 reps, 3 sets 65 lbs 15 reps
flat bench press: 3 sets 55 lbs 20 reps, 3 sets 65 lbs 15 reps
decline bench press: 3 sets 55 lbs 20 reps, 3 sets 65 lbs 15 reps
incline dumbbell flye: 3 sets 15lbs 20 reps, 3 sets 20 lbs 15 reps
Tricep extension: 3 sets 20 lbs 20 reps, 3 sets 20 lbs 15 reps
Rope pressdown: 3 sets 40 lbs 20 reps, 3 sets 50 lbs 15 reps (friend came up to me and challenged me to press 80 lbs for 6 reps thinking I couldn't do it... I did it :D)
machine dips: 4 sets 75 lbs 15 reps

I had just finished a set of incline bench press when a older bodybuilder motioned for me to try a set of seated calf raises. Well being the newbie in the free weight room I took his offer. He told me that if I did 10 reps at 90 lbs he would go home. I easily did it watching him grab his bag and leave. Another guy just sat there and laughed after he left.....

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Thu Feb 02, 2012 10:30 pm 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Ok so I am now allowed to slowly start introducing soy back into my life YAY!!! I have decided to remain gluten free. The GI doc really wasn't any help and well I am now out $100 oh well. Was a good day but my knee has been talking to me all day and just started hurting more and more. I bought a brace and will ice it here in a bit and then rub in some Aspercreme. Want to wait and see if it is like my left one that flares up and goes away with rest. Soooooo no yoga and boot camp is going to be highly modified and no leg workout. Riding the upright stationary bike didn't bother me so I might do that after boot camp..... will just see what my knee says to me tomorrow.

Breakfast
1c dry oats cooked in water
1/4c dried cranberries
2 tbsp whole flax seed ground up
splash of almond milk

Snack
10 oz green monster

Lunch
1 1/2c sweet potato chili
1 cornbread muffin
2/3c green beans
1/4c sliced onion
7 asparagus spears

Snack
1/2c cinnamon applesauce
1/4c walnuts

Supper
2 slices gluten free veggie pizza
16oz green monster

Post workout
8 oz almond milk
1 serving protein powder

bedtime
8oz almond milk
1 serving protein powder

Upright stationary bike: random program level 3 20 mins
Back/biceps
Iso row: 3 sets 45 lbs 20 reps, 3 sets 55 lbs 15 reps, 2 sets 60 lbs 12 reps
Iso pulldown: 3 sets 35 lbs 20 reps, 3 sets 40 lbs 15 reps
Back extension: 6 sets 15 reps
Cross body hammer curl: 3 sets 15 lbs 20 reps, 3 sets 15 lbs 15 reps
Spider curl with ze curl bar no weight added: 3 sets 20 reps, 3 sets 15 reps
Seated inner bicep curl: 3 sets 10 lbs 20 reps, 3 sets 12 lbs 15 reps

I managed to forget my gloves so went lighter and easier on myself cause my hands aren't callused up and now hurt. I am doing so good I am proud of myself :)


Ok just managed to look at my knee and WOW it is swollen... Yeah total modification day. Going to ice it and immobilize it, took 2 aleve just to help and will take it easy for a couple of day. Might focuse on upper body and utilize the machines like I did last time I had knee issues. Which I think come from trying to run. My knees must be telling me something lol

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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