lobsteriffic Posted December 30, 2011 Share Posted December 30, 2011 I haven't been around VBBF much these past few months. In August I sliced my EHL tendon in my right foot. I had surgery to repair the tendon 10 days later and I am still recovering. I'm walking now, but no running for at least another month. This means that I'm relying on cardio machines like the elliptical and stationary bike (I loathe cardio machines..) but it's better than nothing. Onward and upward. As for goals, I'd like to drop some bodyfat while maintaining muscle mass. I was hoping to run a marathon in 2012, but if that doesn't happen I'm not going to get upset about it...I'd rather give my foot time to heal properly. I've been having difficulties with motivation lately. I was thinking back to when I was getting great results, and realized that was also when I was diligently keeping a training journal on VBBF. So here we go. 29/12/11: Workout:30 min. stationary bike13 min. incline walking on treadmill DB chest press (3x20x10) supersetted with DB rows (3x25x10)DB shoulder press (3x15x8) supersetted with DB lat raises (3x8x8) stretching & abs Diet:bananakabocha squash & black beans, couscous, lots of salad greensbaby carrotsa few sweet potato fries black bean soup, roasted green beansa bit of soy nog Not that bad of a day. Could have done without the fries and the soy nog, but oh well. Link to comment Share on other sites More sharing options...
lobsteriffic Posted December 31, 2011 Author Share Posted December 31, 2011 30/12/11: Workout:60 min. ellipticala bit of stretching was contemplating doing pilates or yoga in the evening, but I've had a stupid headache for the past two days that just won't go away. I get them whenever the atmospheric pressure changes. Fun times. Diet:oats with banana + flaxbaby carrots and bell peppersauteed collard greens with black beanssalad with mixed greens, carrot, tomato, edamame, nori, and miso vinaigrette4 tangerines, 1 apple Pretty happy with my diet today - lots of veggies and fruit. I went to Trader Joe's and I even managed to leave without buying any of the delicious vegan chocolate treats. Link to comment Share on other sites More sharing options...
lobsteriffic Posted January 1, 2012 Author Share Posted January 1, 2012 31/12/11: Workout:15 min. elliptical15 min. incline walking on treadmill15 min. recumbant bike 5 circuits with 15 lb DBs: kettlebell swings (20 reps), DB squats (15 reps), hammer curls (10 reps) stretching I had some more exercises planned but my surgery foot was aching and when it says stop, I stop. I think it was upset about the incline walking. It seems fine now though. Diet:Ugh. Started the day out great with lots of fruits and veggies, but had a few too many New Year's Eve snacks. We had a pizza night, and although my pizza was on whole wheat crust with flax, I still ate waaaay too much of it. Sigh. Tomorrow is another day. Link to comment Share on other sites More sharing options...
lobsteriffic Posted January 2, 2012 Author Share Posted January 2, 2012 01/01/12: Rest day today. Was mostly a lazy bum. Why do I always eat the cruddiest on rest days? Sigh. Back at it tomorrow. Glad the holidays are over, truth be told. Less holiday celebrations/food around! 02/01/12: Made myself spend 30 min. on the elliptical even though I really didn't want to! Link to comment Share on other sites More sharing options...
vivalasvegans Posted January 3, 2012 Share Posted January 3, 2012 i think it's hard to eat right on rest days too. i'm glad i got mos of the holiday junk out of the house. let's do this. Link to comment Share on other sites More sharing options...
lobsteriffic Posted January 5, 2012 Author Share Posted January 5, 2012 03/01/01:Couldn't get motivated to get my butt to the gym - argh! So far the new year hasn't been that productive for me. I'm letting a personal situation depress me and all I want to do is sit on my butt and eat junk. Since my running won't be high mileage for quite a few months (I can't even start to run until end of Jan) I've decided to turn my attention to a four-day strength routine. It's a push/pull split, that looks like the following: Day 1 - Horizontal Push/Pull & calves & absDB row (5x5)Upright DB row (3x8)DB bench (5x5)Incline DB bench (3x8)Seated calf raises (3x8)Weighted crunches (3x12)Day 2 - Quad dominant/ham accessory & bicepsDB split squats (5x5)Step ups (3x8)Seated leg curl (3x12)Hammer curls (3x8) Day 3 - Vertical push/pull & absLat pulldown (5x5)DB pullover (3x8)DB push press (5x5)Lateral raises (3x8)Weighted crunches (3x12) Day 4 - Ham dominant/quad accessory & tricepsDB deadlifts (5x5)DB lunge (3x8)Goblet squat (3x12)Skull crushers (3x8) 01/04/12:quick elliptical workout, 30 min. 01/05/12: Workout - Vertical push/pull & absLat pulldown: 5x5x60DB pullover: 1x8x15, 1x8x20, 1x8x25One-arm DB push press: 5x5x25Lateral raises: 3x8x10 20 min. incline walking on treadmill (and no foot pain afterward - yay!) Weighted crunches: 3x12x15Stretching Diet:lentils with kale and couscous1 tangerineprotein powder, leftover couscous4 tangerinestofu "steaks" smothered with onions and mushrooms, steamed kale Link to comment Share on other sites More sharing options...
lobsteriffic Posted January 7, 2012 Author Share Posted January 7, 2012 06/01/11: Ugh. No workout today. I ended up napping. I needed to catch up on sleep. 07/01/11: No workout. 08/01/11: No workout. Link to comment Share on other sites More sharing options...
lobsteriffic Posted January 10, 2012 Author Share Posted January 10, 2012 09/01/12: Workout - Horizontal Push/Pull:DB row:5 x 255 x 305 x 305 x 305 x 30 Upright DB row:15 x 815 x 8 15 x 8 DB Bench: 20 x 525 x 525 x 525 x 525 x 5 Incline DB Bench:20 x 820 x 820 x 8 Seated DB Calf Raises:30 x 1230 x 1230 x 12 Decline Crunches:BW x 12BW x 12BW x 12 20 min. incline walking on treadmill (worked my way up to 3.0 mph and 15% incline and no foot pain, hurrah!) I want to start incorporating morning walks into my days. If nothing else it will get me back in the habit of morning runs once I'm able to start up again. Diet:small portion of seitan with a bit of potatoes and carrots, green beans1 applesalad with spinach, chickpeas, cashews, sun-dried tomatoes, cherry tomatoes, carrot, nutritional yeast, and flaxprotein shake, oats with applesauce2 oranges2 applessalad with spinach, chickpeas, carrot, and nutritional yeast2 oranges1 muffin Link to comment Share on other sites More sharing options...
vivalasvegans Posted January 10, 2012 Share Posted January 10, 2012 i like your split a lot. two leg days seems like a great idea! are you thinking you'll need to have a substitute routine for one of those leg days once you start being able to run again? Link to comment Share on other sites More sharing options...
chewybaws Posted January 10, 2012 Share Posted January 10, 2012 Well well well, look who comes crawling back I didn't even see your log amongst the hundreds of new ones that popped up around new year Link to comment Share on other sites More sharing options...
lobsteriffic Posted January 11, 2012 Author Share Posted January 11, 2012 Viva - I'm not sure. My running mileage is going to be pretty low as I start out. I'm going to see what happens. I might eventually go back to 3x/week full-body once my running amps back up. Hi Chewy! There's so many new folk around here now! It's great to see the boards so active. 10/01/12: Workout - Quad dominant/hamstring accessory & biceps: I tried to do some split squats, but I guess my foot isn't ready for that so I quit after 1 set, it just didn't feel right. They put a lot of stress right where my tendon was sliced. Goblet Squats:5 x 355 x 405 x 405 x 405 x 40 DB Step Ups: (damn these were hard, my lower body is still so weak!)8 x 158 x 158 x 15 Seated Hamstring Curls:12 x 3012 x 3012 x 30 Hammer Curls:8 x 158 x 208 x 20 That's it for today. Did some quick stretching then I had to leave. Diet:oats with applesaucesalad with romaine, seitan, and veggiessmoothie with vega, banana, and soy milkmuffinapple"beef" and veggie stewpineapple Link to comment Share on other sites More sharing options...
jbrickzin Posted January 11, 2012 Share Posted January 11, 2012 my tendon surgery completely derailed me, finally getting back on the track..Great seeing you getting back on track too!! Link to comment Share on other sites More sharing options...
lobsteriffic Posted January 11, 2012 Author Share Posted January 11, 2012 Gosh isn't it surprising how long it takes to recover? Best wishes to you! Link to comment Share on other sites More sharing options...
vivalasvegans Posted January 11, 2012 Share Posted January 11, 2012 Lobster, it's so funny. Whenever I'm at the gym and I see someone doing goblet squats, I think of you. It's like your signature exercise, I think. Get down with your bad self and your sexy goblet squats. Link to comment Share on other sites More sharing options...
lobsteriffic Posted January 11, 2012 Author Share Posted January 11, 2012 haha, awesome, I have a signature exercise. Link to comment Share on other sites More sharing options...
lobsteriffic Posted January 12, 2012 Author Share Posted January 12, 2012 11/01/12: Workout: No formal gym time, but I walked for close to 3 miles. Best part - my foot didn't hurt at all! I'm still in my orthopedic shoes, I'm nervous to go walking very far from home without them. Diet: pineapple"beef" and veggie stew1 apple, 1 bananasalad with romaine, green beans, carrot, tomato, and nutritional yeast1 applechickpea and cauliflower curry, brown rice Link to comment Share on other sites More sharing options...
vivalasvegans Posted January 12, 2012 Share Posted January 12, 2012 I'm always inspired by how you include fruit in your diet. I would also like to see a picture of your new shoes. Link to comment Share on other sites More sharing options...
lobsteriffic Posted January 12, 2012 Author Share Posted January 12, 2012 I love fruit! I have a serious sweet tooth and fruit keeps me from reaching for other sugary things. I've tried lower carb diets and they just never work for me because I miss fruit too much. These are the shoes I ended up getting. My surgeon was adamant that they had to be Dansko, and luckily they have a very different vegan options:http://www.zappos.com/dansko-veda-black-canvas I'd like to get these ones eventually but I need to get a job first:http://www.zappos.com/dansko-volley-coated-canvas-black-coated-canvas Link to comment Share on other sites More sharing options...
lobsteriffic Posted January 13, 2012 Author Share Posted January 13, 2012 12/01/12: Didn't get a workout in today. I had an interview at a company that was so draining - I talked to 7 people! I basically had to talk and be on my game for four hours straight so I am drained. I just want to curl up in bed with a book. Diet:oats with applesauce, banana, and soy milkcauliflower and chickpea currysushi tacos (tofu, brown rice, lettuce, and carrot wrapped up in a nori 'taco shell')1 glass blueberry juicea couple of oranges Link to comment Share on other sites More sharing options...
vivalasvegans Posted January 13, 2012 Share Posted January 13, 2012 wow, i hope they bought you lunch. that sounds like an expense account kind of job. good luck! how do you think it went? i love your shoes. i love your shoes-to-be too. orthopedic shoes are hawt Link to comment Share on other sites More sharing options...
lobsteriffic Posted January 13, 2012 Author Share Posted January 13, 2012 Ha, no expense account. The whole job situation is so frustrating right now, made complicated by work visas and the like. Some big decisions to be made in the next two weeks, I'm just waiting to hear back from a couple of interviews. The ones yesterday went alright, I have a follow up phone interview this afternoon so I'm taking that as a good sign. 13/01/12: Workout - Vertical Push/Pull & AbsLat Pulldown:5 x 455 x 455 x 455 x 455 x 45 DB Pullover:8 x 258 x 258 x 30 One-Arm DB Push Press:5 x 255 x 255 x 305 x 305 x 30 DB Lateral Raises:8 x 108 x 108 x 10 HIIT on stationary bike:3 min warm up10 intervals (30 sec on/60 sec off)3 min cool down Weighted Crunches:12 x 2012 x 2012 x 20 Stretching Diet:oats with apple, protein powder with soy milkbananaHUUUGE salad (romaine, kale, tomato, carrot, brussel sprouts, tofu, cashews, nutritional yeast, brown rice, and flax)a few baby carrotspumpkin soup, red lentils, broccoliorange Link to comment Share on other sites More sharing options...
lobsteriffic Posted January 15, 2012 Author Share Posted January 15, 2012 14/01/12: Workout - Hamstring Dominant/Quad Accessory & Triceps:DB RDLs:40 x 540 x 540 x 540 x 540 x 5 Wow my grip sucks! Reverse Lunges (kept these at bodyweight since they are pretty tough on my foot right now):BW x 8 BW x 8BW x 8 Goblet Squats:30 x 1230 x 1230 x 12 DB Skullcrushers:10 x 810 x 810 x 6 Stretching It was a beautiful afternoon so for cardio I went for a 3 mile walk. Foot was just getting sore toward the end, toward that it was just fine. Diet: Ha. Got a little tipsy during the 49ers game which resulted in some poor food choices...went out for a sushi dinner and I had an avocado roll and veggie gyoza, but then I came home and ate way too much chocolate cake. Oops. Link to comment Share on other sites More sharing options...
vivalasvegans Posted January 16, 2012 Share Posted January 16, 2012 yay niners! and yay chocolate cake. now i want some. Link to comment Share on other sites More sharing options...
lobsteriffic Posted January 17, 2012 Author Share Posted January 17, 2012 it was a good game! Usually I'm an Oakland fan, but since they're not in the play-offs it's fun to cheer a winning team for once. 15/01/12: rest day 16/01/12: Workout - Horizontal Push/Pull DB row:30 x 535 x 540 x 540 x 540 x 5 upright DB row:15 x 815 x 815 x 8 DB bench:25 x 525 x 525 x 525 x 525 x 5 incline DB bench:20 x 820 x 820 x 8 standing DB calf raise:30 x 830 x 8 30 x 8 weighted DB crunch:20 x 1220 x 1220 x 12 stretching later on went for a 3 mile walk Diet:banana, protein powder + soy milkgiant salad with mixed greens, carrot, tofu, brussel sprouts, onion, cauliflower, turnip, nutritional yeast, and flax2 mandarinsmung bean curry, brown ricesalad greens1 glass red wine2 mandarins Link to comment Share on other sites More sharing options...
vivalasvegans Posted January 17, 2012 Share Posted January 17, 2012 how was the three mile walk this time? any pain? Link to comment Share on other sites More sharing options...
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