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George's Training Journal


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Trained legs, calves and abs today.

Legs

Squats: 3 sets x 12 reps

Leg Extensions: 3 sets x 12 reps

Romanian Deadlifts: 3 sets x 12 reps

Lying Leg Curls: 3 sets x 12 reps

 

Calves

Standing One Leg Calf Raises: 3 sets x 15 reps

 

Abs (Giant Sets)

Seated Leg Crunches/Exercise Ball Crunches/Side Crunches: 3 giant sets x 15 reps for each exercise

 

Stretched for 15 minutes.

 

Total workout time: 60 minutes

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Today I trained chest and did 30 minutes of cardio.

 

Chest

Incline Bench Press 1 X 12, 1 x 10, 1 x 8, 1 x 8

Bench Press 1 x 10, 3 x 8

Decline Bench Press 1 x 9, 3 x 8

Incline Dumbbell Flyes 3 x 12

 

Cardio

30 minutes on treadmill at 7.2 mph.

 

Followed up the workout with skiing with my sons. What a day. Oh, my alma mater won their bowl game. Go Spartans!!!

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I have not been able to train due to a rib injury I suffered while skiing on Monday. I am keeping my nutrition in line. Last night had delicious black bean quesadilla, amazing stuffed portabello mushroom and a salad. It was awesome. My wife got the recipes from an iPhone app.

 

I plan to get back into the gym as soon as I can exercise pain free. Until then, I will provide whatever I can to help anyone.

 

Until next time, peace.

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Day 4 of not training because of my rib injury. I am getting antsy to get back to training. The problem having pain when I breathe deeply and on certain upper body movements.

 

I am keeping my diet clean. I am excited about that. My wife and just bought a Vitamix to support our nutrition. I loved watching it liquefy kale leafs in my morning smoothie.

 

That's it for today. Stay motivated and train hard, because you can.

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Yahoo!!! Back in the gym today. Trained legs. I felt awesome, except for lying leg curls. The bench hurt my ribs too much.

 

Squats: 3 sets x 12 reps

Leg extensions: 3 sets x 12 reps

Romainian Deadlifts: 3 sets x 12 reps

One-legged standing calf raises: 3 sets x 15 Reps

 

Nutrition

Breakfast: green protein smoothie

Lunch: vegan pancakes with walnuts

Post workout: green protein smoothie

Dinner: stuffed peppers, risotto w/ chick peas

Evening meal: protein drink

 

Tomorrow, I am training my chest.

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So I tried training chest yesterday. I could not remove the weight from the rack. Bruised ribs and chest training do not mix. This morning I did 3 sets of 20 push ups without pain. That is good. Tomorrow I will try to train back.

 

My nutrition has been good. I have not gained any weight. I am happy about that.

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Today I trained my back abs. It felt great to train without any pain.

 

Pull Ups 4 sets x failure

Close Grip Cable Pulldowns 4 sets x 12 reps

Bent Over Barbell Rows 4 sets x 10 reps

Cable Pulley Rows 4 sets by 10 reps

Leg Crunches 3 sets x 15 reps

Exercise Ball Crunches 3 sets x 15 reps

*Leg Crunches and Exercise Ball Crunches were done in 3 supersets.

 

Breakfast: Green smoothie with hemp protein, two slices of Ezekiel toast, glass of water, vitamins

Snack: Almonds, grapes, glass of water

Lunch: Salad w/ black beans, glass of water

Snack: Protein drink, banana, glass of water

Dinner: Veggie burger, sprouted grain bun, sweet potato fries (baked), salad, glass of water

Evening snack: Protein drink

 

Looking forward to tomorrow. Shoulders and cardio.

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Hi George,

 

How are things going?

 

Good looking journal here. I notice we eat a lot of the same foods (sweet potatoes, Ezekiel bread, some of the same types of fruit, protein drinks and beans as well). Great stuff.

 

Hope you're enjoying this month of training and accountability. Awesome to see you've been documenting it well.

 

All the very best as you continue forward!

 

-Robert

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Hey George! I am also admiring your journal and love your little gems of wisdom! "Today is a new day and now is a new moment."

 

Looks like your wife is coming up with some awesome recipes: stuffed peppers, risotto w/ chick peas! Yes, please! And I'm sooooooo jealous of your VitaMix. *sigh*

 

Keep up the awesome work!

 

All the best,

Karen

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Thank you for the words of encouragement. Things are going awesome. I love the accountability. Trying to find some variety for my snacks. Lunch and dinner get some great alternatives, thanks to my wonderful bride.

 

Today I trained shoulders.

Dumbbell Shoulder Press: 4 sets x 10-12 reps

Lateral Dumbbell Raises: 4 sets x 10 reps

Bent Over Dumbbell Raises: 4 sets x 10 reps

I was running late and had an early meeting at work, so I skipped cardio.

 

Nutrition

Breakfast: Fruit Smoothie with Hemp Protein, 2 slices Ezekiel toast, vitamins, glass of water

Snack: Almonds, glass of water

Lunch: Lentils w/ Artichoke Hearts, Green Salad, glass of water

Snack: Protein Drink, glass of water

Dinner: Pasta, Veggies, Tofu in Pasta Sauce, glass of water

Snack: Protein Drink

 

Looking forward to training arms tomorrow.

 

"To get something you never had, you need to do something you never did." - Not sure who said this, but it is a great quote.

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Today was arms day.

 

Barbell Curls: 4 sets x 12, 10, 8, 8 reps

Dumbbell Curls: 3 sets x 10 reps

Concentration Curls: 3 sets x 12 reps

Close Grip Bench Press: 4 sets x 12, 10, 8, 8 reps

Lying Triceps Extensions: 3 sets x 10 reps

Rope Cable Triceps Push Downs: 3 sets x 12 reps

 

Breakfast: Pina Colada Smoothie with Kale, Spinach and Hemp Protein (no worries, no rum), vitamins, glass of water

Snack: Almonds, Blueberries, Raspberries, glass of water

Lunch: Black bean burger, green salad, glass of water

Snack: Protein drink, an Orange, glass of water

Dinner: Lentil Kibbee, Green Salad, glass of water

Snack: Protein Drink, Apple

 

Great day. Feeling good. Get to run tomorrow.

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Today was cardio. I ran 3.5 miles in 30 minutes.

 

Breakfast: Smoothie (coconut water, banana, kiwi, apple, spinach, kale, hemp protein), vitamins, glass of water

Lunch: Burrito, creamy vegetable soup, glass of water

Snack: Popcorn, glass of water

Dinner: Pasta w/ navy beans, artichoke hearts, salad, glass of water

Snack: Protein drink

 

My wife and I ate at a restaurant she discovered. It is called Cacao Tree Cafe. It is a raw vegan restaurant. The food was awesome. The staff is super nice.

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Today was a leg day.

 

Squats: 4 sets x 12 reps

Leg Extensions: 3 sets x 12 reps

Romanian Deadlifts: 4 sets x 12 reps

Lying Leg Curls: 3 sets x 12 reps

Standing Calf Raises: 3 sets x 15 reps

 

Breakfast: Smoothie with hemp protein, vitamins, glass of water

Snack: Almonds, glass of water

Lunch: Lentils with Artichoke hearts, green salad, glass of water

Snack: Crackers with Daiya Cheese, glass of water

Dinner: Roasted vegetables w/ hummous wrap, bowl of lentil vegetable soup, glass of water

Snack: Protein drink, glass of water

 

Looking forward to tomorrow. Training chest and cardio.

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Today was chest and cardio.

 

Incline Bench Press: 4 sets x 12, 10, 8, 8

Flat Bench Press: 4 sets x 10, 10, 8, 8

Decline Bench Press: 4 sets x 8 reps

Incline Dumbbell Flyes: 3 sets x 12 reps

 

Cardio: Running 30 minutes at 7.2 mph

 

Breakfast: Smoothie with LifeBasics protein, vitamins, glass of water

Lunch: Navy bean, grilled vegetable wrap, glass of water

Snack: Almonds, glass of water

Dinner: Kidney bean BBQ mix (Kidney beans, BBQ shreds, tomatos) over pasta, green salad, glass of water

Snack: Protein drink

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Yesterday was a recovery day. Today I trained my back and abs.

 

Pull Ups: 4 sets x failure

Close Grip Pulldowns: 4 sets x 12 reps (increased reps from last week, ready to increase weight)

Bent Over Barbell Rows: 4 sets x 10 reps

Cable Pulley Rows: 4 sets x 10 reps (increased weight from last week)

Supset: Lying Leg Raises & Crunches, 3 sets x 15 reps

 

Breakfast: Green Protein Smoothie w/ 2 slices Ezekiel toast, almond butter and fruit spread, vitamins, glass of water

Snack: Pumpkin seeds, blueberries and strawberries, glass of water

Lunch: Green salad with mexican bean and avocado mix, glass of water

Snack: Protein drink, orange, glass of water

Dinner: Vegan tortilla soup, rice pilaf, green salad, glass of water

Snack: Protein drink

 

Feeling great and loving life.

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Today was shoulders and cardio.

 

Military Press: 4 sets x 12, 10, 8, 8 reps

Lateral Dumbbell Raises: 4 x 10 - 12 reps

Bent Over Dumbbell Raises: 4 x 10

Cardio: Running on the treadmill at 7.2 mph for 30 minutes (3.58 miles)

 

Breakfast: Fruit Smoothie with hemp protein, peanut butter and jelly on Ezekiel toast, vitamins, glass of water

Snack: Almonds, apple, glass of water

Lunch: Black bean burger, lettuce, tomato, pickles and onion, glass of water

Snack: Protein drink

Dinner: Black bean, avocado, sweet pepper burrito (Ezekiel wrap), glass of water

Snack: Protein drink

 

Note to all: my wife makes our tortilla soup. We use a recipe from the Vitamix recipe book, substituting vegetable broth for the chicken broth. It is very good.

 

Note: I have not felt this good, or looked this good (according to my wife) in a long time. What took me so long to switch to a plant based, whole food diet?

Edited by GWork42
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Even though I did not make an entry yesterday, I did train. I trained my arms yesterday.

 

Barbell Curls: 4 sets x 12, 10, 8, 8 reps

Dumbbell Curls: 3 sets x 10 reps

Concentration Curls: 3 sets x 12 reps

Close Grip Bench Press: 4 sets x 12, 10, 10, 9 reps

Lying Triceps Extensions: 3 sets x 10 reps

Rope Cable Pushdowns: 3 sets x 12 reps

 

I forgot what I ate already, but it was good.

 

Today I ran on the treadmill for 45 minutes at 7.2 mph. That resulted in 5.41 miles.

 

Nutrition was not where I want it, due to a busy schedule of kids sports. I did manage to get two protein drinks, vegetable dumplings, celery with hummus and Tuscan Bean & Rice soup, crackers and daiya cheese. Lots of water was consumed.

 

Tomorrow is leg training day.

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Today I trained my legs.

 

Squats: 4 sets x 12 reps

Leg Extensions: 3 sets x 12 reps

Romanian Deadlifts: 4 sets x 12 reps

Lying Leg Curls: 3 sets x 12 reps

Standing Calf Raises: 3 sets x 15 reps

 

Breakfast: Green Smoothie with hemp protein, glass of water

Lunch: Multigrain pancakes with walnuts, glass of water

Snack: Fruit smoothie with protein, glass of water

Dinner: (This was awesome) Vegetarian Mushroom Stroganoff (soy based cream sauce), bread, spinach soup, glass of water and slice of chocolate cake. It was a friend's 50th birthday celebration.

 

Tomorrow is chest and cardio.

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Yesterday got a little too busy to update my training journal. Yesterday was chest and cardio.

 

Incline Bench Press: 4 sets x 12, 10, 8, 8 reps

Flat Bench Press: 4 sets x 10, 10, 9, 8 reps

Decline Bench Press: 4 sets x 8 reps

Incline Dumbbell Flyes: 3 sets x 12 reps

 

Breakfast: Protein smoothie, vitamins, glass of water

Snack: Almonds, grapes, glass of water

Lunch: cheeseless pizza, small salad, glass of water

Snack: Preotein drink, glass of water

Dinner: Lentil soup, Large green salad, glass of water

Snack: Protein drink

 

Today is my recovery day.

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