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This is my first official post in my training log!

I have gone through ups and downs with exercise plans, had a bad knee injury that set me back about a year in time. After intense physio therapy and finding a great personal trainer/life coach, my knees are allowing me to get strong again. I started with my trainer in June 2011, and am able to do almost anything in the gym aside from some jumping related exercises. Over a good part of that year, I found although eating healthy I was unable to exercise due to severe pain. I am currently trying to find the perfect exercise/diet plan that will help reduce my BF% and gain more muscle. Since working with my trainer, I have become a lot stronger and only want to go further. I was having a hard time over the last few years gym hopping until I found this one and feel like I have a family team there supporting me each and every day. I am excited and ready to be a part of the 12 days of Vegan BB&F program and hope it will help me stick to my workout/meal plans in January. I am ready and determined!

 

Vegan for: 12 years

AGE: 27 years (on Jan 7)

Height: 5'7"

Weight: 189.4lbs

BF: 23%

 

"I don't stop when I'm tired, I stop when I'm DONE"

♥ Tiffany

Edited by greengirl
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January 2, 2012

WORKOUT

Weights

T BAR SQUATS - 20x36lbs, 20x36lbs, 20x36lbs, 20x36lbs

WINDSHEILD WIPERS on floor - 25x40lbs, 25x40lbs, 25x40lbs, 25x40lbs

T BAR ROWS - 20x44lbs, 20x44lbs, 20x44lbs, 20x44lbs

UPSIDE DOWN BOSU DB SQUAT PUSH PRESS - 20x10lbs, 20x10lbs, 20x10lbs, 20x10lbs

PLIE KETTLE BELL SQUAT - 40X40lbs, 40X40lbs, 40X40lbs, 40X40lbs

CRUNCHES ON BOSU - 50x20lbs, 50x20lbs, 50x20lbs, 50x20lbs

DB SPLIT SQUAT (15 each leg) - 15x15lbs, 15x15lbs, 15x15lbs, 15x15lbs

FEET ELEVATED BUTT BLASTER ON BOSU - 50x20lbs, 50x20lbs, 50x20lbs, 50x20lbs

 

Cardio

STAIR CLIMBER - 15 mins, level 7

BIKE - 15 mins, level 6

 

MEALS

Meal #1

- Smoothie with 1/2 banana, strawberries, almond milk & Vega protein powder

 

Meal #2

- Large spinach & veggie salad

- Tomato Lentil Soup

 

Meal #3

- Kiwi Fruit

- Shake with PB, banana and VEGA protein powder

 

Meal #4

- Veggie Stirfry with coconut curry sauce, 1/2 cup rice

 

Post Workout

- VEGA Recovery Accelerator, 1 scoop

- VEGA Performance Protein, 1 scoop

 

Daily Water Intake

- 3.5L

Edited by greengirl
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January 3, 2012

WORKOUT

Weights

HEELS ELEVATED DB SQUATS- 20x20lbs, 20x20lbs, 20x20lbs, 20x20lbs

CLOSE GRIP PULL DOWNS - 20x80lbs, 20x80lbs, 20x80lbs, 18x80lbs

REVERSE LUNGES WITH SAME LEG - 15x15lbs, 15x15lbs, 15x15lbs, 15x15lbs

PLIE KETTLE BELL SQUATS - 30x40lbs, 30x40lbs, 30x40lbs, 30x40lbs

STANDING BENT OVER DB ROWS - 20x25lbs, 20x20lbs, 20x20lbs, 20x20lbs

DB SQUAT WITH UPRIGHT ROWS - 20x20lbs, 20x15lbs, 20x15lbs, 20x15lbs

BOSU ALTERNATING DB CRUNCHES - 15x12lbs, 15x12lbs, 15x12lbs, 15x12lbs

DB TRICEPS EXTENSIONS ON BOSU - 20x13 1/4lbs, 20x13 1/4lbs, 20x13 1/4lbs, 20x13 1/4lbs

DB CRUNCHES ON BOSU BALL - 50x20lbs, 50x20lbs, 50x20lbs, 50x20lbs

SIDE CRUNCHES - 40 EA SIDE

 

Cardio

STAIR CLIMBER - 20 mins, level 7

BIKE - 20 mins, level 7-9

 

MEALS

Meal #1

- 1 Slice Ezekiel bread with PB

- 1/2 banana

- 1 slice pineapple

 

Meal #2

- 100g Almonds

- 1 Apple

 

Meal #3

- Large veggie salad with mixed beans

- Bowl of lentil soup

 

Meal #4

- 1/2 Katy's Kookie's Kokonut Krave protein bar

 

Meal #5

- VEGAsport Protein bar

 

Meal #6

-Grilled vegetables

- Baked tofu

 

Post Workout

- VEGA Performance Protein, 1 scoop

 

Daily water Intake

-4L

Edited by greengirl
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January 4, 2012

WORKOUT

Weights

A1 INCLINE SMITH PRESS - 10X0LBS, 15x10lbs, 12x12.5lbs, 10x15lbs

A2 STANDING LOW CABLE CLOSE GRIP ROWS - 20x90lbs, 20x100lbs, 20x100lbs, 20x100lbs

A3 DB BURPEES WITH SHOULDER PRESS - 15x10lbs, 15x10lbs, 15x10lbs, 15x10lbs

A4 HANGING KNEE RAISES - 20reps, 20reps, 20reps, 20reps

B1 WIDE GRIP PRONATED PULL DOWNS - 15x52.5lbs, 12x55lbs, 10x60lbs

B2 INCLINE CABLE ONE ARM ROWS - 15x45lbs, 12x50lbs, 10x52.5lbs

B3 LOW INCLINE PRONATED REAR DELT ROWS - 15x10lbs, 15x10lbs, 15x10lbs

B4 KNEELING BOSU PUSHUPS WITH LIFTS - 20 reps, 20 reps, 20 reps

 

Cardio

STEPPER - 15 mins, level 5

ELIPTICAL - 15 mins, level 7/8

 

MEALS

Meal #1

-1 slice of Ezekiel bread with PB

-1/2 banana

 

Meal #2

-Katy's Kookies protein bar

 

Meal #3

-1/2 cup rice

-Coconut curry stirfry

 

Meal #4

-1 kiwi

- plain rice cakes with sunbutter

 

Meal #5

-1/2 VEGAsport protein bar

 

Meal #6

-2 wraps with lentil stirfry filling and veggies

 

Post workout

- VEGA Performance Protein, 1 scoop

 

Daily water Intake

-3L

Edited by greengirl
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January 5, 2012

WORKOUT

Cardio

STEPPER - 30 mins, level 5

BIKE - 15 mins, level 6/7

 

MEALS

Meal #1

- Smoothie with banana/strawberries, almond milk & 1/2 scoop VEGA protein powder

 

Meal #2

- 1 Apple with PB

 

Meal #3

- Whole wheat wrap with veggie stirfry filling and fresh veggies

- cucumbers and carrots with hummus

 

Meal #4

- 1 Apple with PB

 

Meal #5

- 1/4 cup raw almonds

 

Meal #6

- Large green salad with veggies and beans.

- Baked yam

 

Post workout

- VEGA Performance Protein, 1 scoop

 

Daily water Intake

-4L

 

Note - Was not feeling well today. TG

Edited by greengirl
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January 6, 2012

WORKOUT

Weights

A1 CABLE ONE LEGGED FRONT FOOT SPLIT SQUAT - 15X62.5lbs, 15X70lbs, 15x72.5lbs

A2 HIP EXTENSION LEG CURL - 20 reps, 20 reps, 20 reps

A3 SUPINATED GRIP STRAIGHT BAR PULL DOWNS - 20x70lbs, 15x72.5lbs, 12x80lbs

A4 WEIGHTED CRUNCHES ON GLUT HAM BENCH - 20x12lbs, 20x12lbs, 20x12lbs

B1 SIDE CRUNCHES ON GLUT HAM BENCH - 15x0lbs, 15x0lbs, 15x10lbs

B2 TIRE FLIP WITH 8 MOUNTAIN CLIMBS - 8 reps, 8 reps, 8 reps

B3 DB SQUAT WITH KICK AND CROSS PUNCH ES- 10x8lbs, 10x8lbs, 10x8lbs

B4 REVERSE CABLE CRUNCHES - 20x20lbs, 20x20lbs, 20x20lbs

 

MEALS

Meal #1

- 1 slice ezekiel bread toasted with PB, 1/2 banana

 

Meal #2

- 1 Katy's Kookies protein bar

 

Meal #3

- 2 whole wheat wraps with veggie stirfry filling and fresh veggies

 

Meal #4

- Mixture of fruit

- 1 plain rice cake with PB

 

Meal #5

- Stirfry with rice, veggies and edammame

 

SNACKS

- Popcorn

- 2 cupcake sized gluten free vegan brownies

 

Post workout

- VEGA Performance Protein, 1 scoop

 

Daily water Intake

-4L

Edited by greengirl
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January 7, 2012

WORKOUT

Weights

A1 INCLINE SMITH PRESS - 15x12.5lbs, 12x15lbs, 10x20lbs

A2 STANDING LOW CABLE CLOSE GRIP ROWS - 20x100lbs, 20x110lbs, 20x110lbs

A3 DB BURPEES WITH SHOULDER PRESS - 15x10lbs, 15x10lbs, 15x10lbs

A4 HANGING KNEE RAISES - 20reps, 20reps, 20reps

B1 WIDE GRIP PRONATED PULL DOWNS - 15x60lbs, 12x62.5lbs, 10x65lbs

B2 INCLINE CABLE ONE ARM ROWS - 15x52.5lbs, 12x55lbs, 10x57.5lbs

B3 LOW INCLINE PRONATED REAR DELT ROWS - 20x12lbs, 20x12lbs, 20x12lbs

B4 KNEELING BOSU PUSHUPS WITH LIFTS - 20 reps, 20 reps, 20 reps

 

Cardio

STEPPER - 30 mins, level 5

 

MEALS

Meal #1

-1 Apple

-1/4 cup raw almonds

 

Meal #2

-VEGAsport Protein bar

 

Meal #3

-Raw chili (Mixed beans, avacado, tomatos, green/red peppers, oil, cumin, Daiya cheese, green salsa)

 

Meal #4

-Indian food!

-Vegan cheesecake!

 

It's my birthday, had some delicious treats. Went to the gym so I don't feel guilty about it. Back to business tomorrow!

 

Post workout

- VEGA Performance Protein, 1 scoop

 

Daily water Intake

-3.5L

Edited by greengirl
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January 8, 2012

WORKOUT

Weights

A1 BACK EXTENSION ON GLUT HAM BENCH - 15X10lbs, 15X10lbs, 15X10lbs

A2 CLOSE GRIP PULL DOWNS - 15x80lbs, 12x85lbs, 10x90lbs

A3 REVERSE LUNGES - 12x12lbs, 12x12lbs, 12x15lbs

A4 BENT OVER SMITH ROWS - 20x55lbs, 20x55lbs, 20x55lbs

A5 ALTERNATING HAMMER CURLS ON BOSU FOR 15 ES WITH SQUAT IN BETWEEN - 15x17.5lbs, 15x17.5lbs, 15x17.5lbs

A6 CABLE SQUAT AND ROWS - 20x110lbs, 20x110lbs, 20x110lbs

A7 CRUNCHES ON BOSU BALL - 50x20lbs, 50x20lbs, 50x20lbs

A8 ONE ARM DB TRICEPS EXTENSION ON BOSU - 15x16.25lbs, 15x16.25lbs, 15x16.25lbs

A9 INCLINE SMITH PRESS - 15x20lbs, 12x22.5lbs, 10x25lbs

A10 SIDE CRUNCHES ON GLUT HAM BENCH 15 ES- 30 reps, 30 reps, 30 reps, 30 reps

 

Cardio

STAIR CLIMBER - 15 mins, level 7

ELIPTICAL - 15 mins, level 7

 

MEALS

Meal #1

-Tofu scramble with potato, peppers, tomatoes, jalapenos, Daiya cheese, garlic and spices

 

Meal #2

-Left over Indian food (rice, chick peas, lentils, potatoes & cauliflower)

 

Meal #3

-1/2 Clif builder bar

 

Post workout

- VEGA Performance Protein, 1 scoop

 

Daily water Intake

-3L

Edited by greengirl
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January 9, 2012

WORKOUT

Weights

A1 LYING LEG PRESS - 50X300lbs, 50x310lbs, 50x320lbs!!!

A2 STANDING CABLE SQUAT AND ROWS - 20x110lbs, 20x110lbs, 20x110lbs

A3 SIDE STEP HOP OVERS ON BOSU BALL - 30x7lbs, 30x7lbs, 30x7lbs

A4 DB BENT OVER ROWS - 30x21.25lbs, 30x21.25lbs, 30x21.25lbs

A5 MOUNTAIN CLIMBERS WITH GLIDERS - 50x0lbs, 50x0lbs, 50x0lbs

A6 DB CRUNCHES ON BOSU - 50x25lbs, 50x25lbs, 50x25lbs

A7 STEP UPS ON BOX 20 ES- 20x21.25lbs, 20x21.25lbs, 20x21.25lbs

A8 SPIDERMAN PUSHUPS - 50reps, 50reps, 50reps

 

Cardio

STEPPER - 30 mins, level 5

BIKE - 30 mins, level 6

 

MEALS

Meal #1

- Smoothie with 1/2 banana, strawberries, blueberries, almond milk & Vega protein powder

 

Meal #2

- Fruit salad with apple, banana, kiwi

- Vega Whole Food Health Optimizer shake

 

Meal #3

- Whole wheat wrap with veggies and stirfry

 

Meal #4

- Carrots and flax crackers with hummus

 

Meal #5

- Brown rice, avocado, black beans, romaine lettuce and green tomato salsa

- Spinach and veggie salad

 

Post Workout #1

- VEGA Recovery Accelerator, 1 scoop

- VEGA Performance Protein, 1 scoop

 

Post Workout #2 (Cardio)

- VEGA Performance Protein, 1 scoop

 

Daily Water Intake

- 5L

Edited by greengirl
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January 10, 2012

WORKOUT

Cardio

STEPPER - 30 mins, level 5/6

ELIPTICAL - 30 mins, level 8

 

MEALS

Meal #1

- 1/2 cup oats with almond milk and 1/2 scoop VEGA protein powder

 

Meal #2

- Katy's Kookie's protein bar

 

Meal #3

- Vegetable stirfry with 1/2 cup rice

- Hummus and carrots

 

Meal #4

- 1 apple with peanut butter

- Vega Whole Food Health Optimizer shake

 

Meal #5

- Stir fry with vegetables and quinoa

 

Post Workout

- VEGA Recovery Accelerator, 1 scoop

- VEGA Performance Protein, 1 scoop

 

Daily Water Intake

- 4L

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January 11, 2012

WORKOUT

Weights

A1 INCLINE SMITH PRESS - 15x20lbs, 12x120lbs, 10x20lbs, 10x20lbs

A2 STANDING LOW CABLE CLOSE GRIP ROWS - 20x110lbs, 20x110lbs, 20x110lbs, 20x110lbs

A3 DB BURPEES WITH SHOULDER PRESS - 15x10lbs, 15x10lbs, 15x10lbs, 15x10lbs

A4 HANGING KNEE RAISES - 20reps, 20reps, 20reps, 20reps

B1 WIDE GRIP PRONATED PULL DOWNS - 15x65lbs, 12x65lbs, 10x65lbs, 10x65lbs

B2 INCLINE CABLE ONE ARM ROWS - 15x55lbs, 15x55lbs, 15x55lbs, 15x55lbs

B3 LOW INCLINE PRONATED REAR DELT ROWS - 20x12lbs, 20x12lbs, 20x12lbs, 20x12lbs

B4 KNEELING BOSU PUSHUPS WITH LIFTS - 20 reps, 20 reps, 20 reps, 20 reps

 

Cardio

STAIR CLIMBER - 15 mins, level 7/8

STEPPER - 15 mins, level 6

 

MEALS

Meal #1

- 1 Slice of Ezekiel bread with PB

- 1/2 banana

- 1/2 cup almond milk

 

Meal #2

-Katy's Kookies protein bar

 

Meal #3

- Coconut curry veggie stirfry with 1/2 cup rice

 

Meal #4

- Trail mix with mixture of nuts/seeds and dried cranberries and apricots

 

Meal #5

- Vegetable stirfry with 1/2 cup rice and marinated soy chunks

 

Post workout #1

- VEGA Recovery Accelerator, 1 scoop

- VEGA Performance Protein, 1 scoop

 

Post workout #2 (Cardio)

- VEGAsport protein bar

 

Daily water Intake

-4.5L

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January 12, 2012

Was not feeling well today, took a day off from all exercise.

MEALS

Meal #1

- 1 orange

 

Meal #2

- Tofu & veggie scramble

 

Meal #3

- Coconut curry veggie stirfry in whole grain wrap

- Carrots

- 1 apple with PB

 

Meal #4

- Katy's Kookies protein bar

 

Meal #5

- Roasted vegetables with baked tofu

- Spinach salad with fresh veggies and 1/4 cup beans

 

Daily water Intake

-2L

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January 13, 2012

WORKOUT

Cardio

STEPPER - 30 mins, level 5

BIKE - 15 mins

 

MEALS

Meal #1

-1 slice of Ezekiel bread with PB

-1/2 banana

 

Meal #2

-Katy's Kookies protein bar

 

Meal #3

- Vegetable stirfry with baked tofu

 

Meal #4

- whole grain wrap with veggie stir fry filling

 

Meal #5

- Green salad with veggies

- Spaghetti squash and stirfry mix

 

Post workout

- VEGA Recovery Accelerator, 1 scoop

- VEGA Performance Protein, 1 scoop

 

Daily water Intake

-3L

Edited by greengirl
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January 14, 2012

WORKOUT

Weights

A1 HEELS ELEVATED DB SQUATS- 15x20lbs, 15x20lbs, 15x20lbs

A2 CLOSE GRIP PULL DOWNS - 20x80lbs, 20x80lbs, 20x80lbs

A3 REVERSE LUNGES WITH SAME LEG - 15x15lbs, 15x15lbs, 15x15lbs

A4 PLIE KETTLE BELL SQUATS - 30x30lbs, 30x30lbs, 30x30lbs

A5 STANDING BENT OVER DB ROWS - 20x20lbs, 20x20lbs, 20x20lbs

A6 DB SQUAT WITH UPRIGHT ROWS - 15x15lbs, 15x15lbs, 15x15lbs

A7 BOSU ALTERNATING DB CRUNCHES - 25x12lbs, 25x12lbs, 25x12lbs

A8 DB TRICEPS EXTENSIONS ON BOSU - 20x13 1/4lbs, 20x13 1/4lbs, 20x13 1/4lbs

A9 DB CRUNCHES ON BOSU BALL - 50x25lbs, 50x25lbs, 50x25lbs

 

Cardio

STEPPER - 30 mins, level 6

 

MEALS

Meal #1

- 1 slice of ezekiel bread with PB

 

Meal #2

- VEGAsport protein bar

 

Meal #3

- Raw chili (beans, avacado, tomato, peppers, daiya cheese, green salsa)

 

Meal #4

- 1/2 Katy's Kookie's Kokonut Krave protein bar

 

Meal #5- Veggie stirfry with baked soy chunks

 

Post Workout

- VEGA Recovery Accelerator, 1 scoop

- VEGA Performance Protein, 1 scoop

 

Daily water Intake

-3L

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January 15, 2012

WORKOUT

Cardio

STAIR CLIMBER - 30 mins, level 7

ELIPTICAL - 30 mins, level 7/8

 

MEALS

Meal #1

- 1 slice of Ezekiel bread with PB

- 1 apple

 

Meal #2

- Green salad with veggies and beans

- Yam fries (1/3 yam)

 

Meal #3

- Lentil chips with homemade guacamole

 

Meal #4

- Whole grain wrap with veggie stir fry filling (coconut milk/PB/curry sauce)

 

Post workout

- VEGA Recovery Accelerator, 1 scoop

- VEGA Performance Protein, 1 scoop

 

Daily water Intake

-3.5L

 

Have a hard time getting enough food in on the weekends - believe it or not! Have been making more of an effort to get at least 4 meals in.

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I see you're enjoying lots of Vega, just like me! I think I have 11 servings of various Vega products just in the past 2 days. Possibly more, factoring bars, pre and post workout products

 

How are things going? Did you have a great weekend?

 

Hope all is well. Keep up the great work!

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Robert, I LOVE the vega sport chocolate. It is the only non soy vegan protein powder that I have actually enjoyed. FINALLY, after 12 long years! I really quite enjoy that electrolyte hydrater powder you sent samples of, I might have to see if I can find some! And the chocolate coconut protein bars are delicious.

 

My weekend flew by, did not start off too well. I think I kind of fell into a bit of a rut. Not sure why, or what caused it. Yesterday I was sore, and tired. And did not have energy but I forced myself (which I never have to do) to go to the gym for some cardio. As always, I was glad that I went when I got there. I go to a smaller gym, and almost my whole gym family (all the regulars i see from day to day) were there, on a Sunday. It was wonderful.

 

Still a bit sore today, but have been training longer, harder the last few weeks. Just heading to the gym now before work and am going to have a date with the foam roller.

 

Thanks for checking in. <3

Tiff

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January 16, 2012

WORKOUT

Cardio

STEPPER - 30 mins, level 6

ELIPTICAL - 30 mins, level 8

 

MEALS

Meal #1

- Blueberry/strawberry smoothie with almond milk and vanilla protein powder

 

Meal #2

- Roasted brocolli and tofu with avacado pesto sauce

 

Meal #3

- Whole grain wrap with veggie stir fry filling (coconut milk/PB/curry sauce)

- 1/2 cup baby carrots

 

Meal #4

- Lentil chips with homemade guacamole

- Vega Whole Food Health Optimizer shake with PB

 

Meal #5

- 1/2 apple with PB

 

Meal #6-Tomato lentil soup

 

Post workout

 

- VEGA Recovery Accelerator, 1 scoop

- VEGA Performance Protein, 1 scoop

 

Daily water Intake

-3.5L

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January 17, 2012

WORKOUT

Weights

A1 LYING LEG PRESS - 100x135lbs, 100x180lbs

A2 KETTLE BELL PLIE SQUAT WITH JUMP - 25x15lbs, 25x15lbs

A3 PUSHUP WITH ALTERNATING ARM RAISES WITH BAND - 20 reps, 20 reps

A4 BACK EXTENSION - 15x12lbs, 15x12lbs

A5 ASSASIN BURPEES - 12 reps, 12 reps

A6 LOW INCLINE DB ROWS - 30x20lbs, 30x20lbs

A7 BOX JUMPS, WITH TURN - 20 reps, 20 reps

A8 ALTERNATING BOSU CRUNCHES 15 ES - 15x10lbs, 15x10lbs

 

Cardio

AM

BIKE - 20 mins, level 4 with 30 sec sprints at 8

PM

STAIR CLIMBER - 30 mins, level 7/8

ELIPTICAL - 30 mins, level 8

 

MEALS

Meal #1

- Blueberry/Strawberry smoothie with water and VEGA protein

 

Meal #2

-Katy's Kookies protein bar

 

Meal #3

- 1/4 cup raw almonds

 

Meal #4

- 2 whole grain wraps with veggie stir fry filling

 

Meal #5

- 1 apple with PB

 

Meal #6

- Whole grain wrap with veggie stir fry filling

 

Post workout

- VEGA Recovery Accelerator, 1 scoop

- VEGA Performance Protein, 1 scoop

 

Daily water Intake

-4L

 

Feeling the burn today!!

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