Strong is the new Skinny...Kellys journal

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kareno
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Re: Strong is the new Skinny...Kellys journal

#106 Postby kareno » Tue Mar 27, 2012 3:30 pm

Enjoy your vacation, Kelly!!

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Frayedendz
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Re: Strong is the new Skinny...Kellys journal

#107 Postby Frayedendz » Sat Mar 31, 2012 11:44 am

Well i have tried to update my journal 2x on my phone and halfway through my posts i have accidentaly hit some wrong button and deleted my post. :( so im sort of angry right now. Despite being on vacation and out of my normal routine i have worked out every day except tues which was a travel day. I brought my powerboxing mitts and pads so i have done that with my husband a few times. One cool thing about being on vacation is working out together, he is not as passionate about health/fitness as i am but has come a long way! At the condo we are at there is an eliptical and a pulley weight station thing. I have kept my normal strength training sched and used the pulleys buti miss my barbells and dumbells. I have been doing a lot of bodyweight excercises and circuits (husband hates those) i have used the eliptical for hiits. As far as food i have kept it mostly vegan with the exception of some fish and eggs. We are in a seafood heavy area. We have a kitchen which is good so i stocked up on essentials. Brought my vegan protein powder and healthforce vitamineral greens (awesome) found a great natural foods market and got some very tasty sprouted tofu for salads. Going to a restaurant today called the mellow mushroom, i looked at the menu online and vegan options are avail(yay)i will be happy to get back in my normal routine on wed but have gotten in some good relaxation.

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Frayedendz
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Re: Strong is the new Skinny...Kellys journal

#108 Postby Frayedendz » Mon Apr 02, 2012 9:30 pm

Mon
Last day of vacation
10 min eliptical warmup
Weight train chest/triceps
Did various chest and tri excercises with pulley machines as well as pushups and bench dips. Did supersets of everything for 4 sets. Super setted with things like burpees and mountain climbers to keep heart rate up.
Meals
Scoop protein powder in water for postworkout shake

1 egg 2 egg whites with spinach and black beans
Raw oats with blueberries and raw nuts/almond milk

Large spinach salad loaded with veggies and black beans.
Carrots with hummus
Slice of pizza with tempeh and daiya cheese
Check out mellow mushroom restaurant. Veggie/vegan options are good!! Wish there was one in my state :(

2 eggs, guacamole, black beans, corn in an ezekial wrap
Carrots/peppers with hummus

Sun warrior vanilla protein mixed with almond milk, a few raw nuts and cinnamon (protein pudding)

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Frayedendz
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Re: Strong is the new Skinny...Kellys journal

#109 Postby Frayedendz » Thu Apr 05, 2012 4:40 pm

Tues was rest/travel day

WED back home to normal training!!
a.m. cardio 40 min on bike
weight train shoulders and back in afternoon

Standing dumbell shoulder press
20lbx12
20lbx12
25lbx10
25lbx10
superset with wide grip assist pullups 4x12

lateral raises with bands 4x12 (hold last rep for static hold)
superset with bent over bar row
60lbx10
60lbx10
60lbx10
60lbx10

dumbell clean/press 25lb
x12
x12
x12
x12superset with dumbell upright row/pullback
15lbx16
15lbx16
15lbx16
15lbx16

seated shoulder presses
25lbx12
15lbx10 then 1/4 presses with 25lb (repeated this for 4 sets)

fwd raises with bands
x12
x12
x15
x15
superset with
18kg kettlebell swings
x15
x15
x15
x15

to finish workout I did band rows from all different angles with band around pole.
setaed, standing etc.

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Frayedendz
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Re: Strong is the new Skinny...Kellys journal

#110 Postby Frayedendz » Thu Apr 05, 2012 4:50 pm

Thursday
cardio on bike 40 min, treadmill walk 15 min warmup before weight train
weight train legs

smith machine squats
40lbx10
50lbx10
60lbx10
70lbx10
80lbx10
bulgarian split squat with 25lb plate and foot on bench
3x10 ea leg

lying hamsting curl machine
55lbx12
60lbx12
65lbx12
70lbx10
75lbx8
80lbx8 (1st attempt at 80lb)

leg ext machine
60lbx12
60lbx12
40lbx10 then 1/4 reps at 70lb repeated for 4 sets

seated leg press machine
80lbx15
100lbx12
120lbx12
140lbx12
160lbx12
180lbx12

glute bridge raises 3x20
toes on smith machine bar set low (knee kickins) 3x20
smith machine lying window wipers 3x20 with 40lb bar

meals
2 eggs with spinach and pinto beans
cantaloupe and blueberries

protein bar

postworkout shake

green salad
tempeh tacos with peppers,onions,avocado,beans, shredded zuchinni,salsa

green protein shake

tempeh taco collard green wraps
green salad

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kareno
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Re: Strong is the new Skinny...Kellys journal

#111 Postby kareno » Fri Apr 06, 2012 11:20 am

Kelly, I'm so proud of you! You are so incredible for keeping up with your fitness and nutrition routine while enjoying your vacation! Very admirable! And I also love that you got your husband working out with you! So great! Hope you're enjoying getting back into the routine of "normal" life again. You're doing so great!

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Frayedendz
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Re: Strong is the new Skinny...Kellys journal

#112 Postby Frayedendz » Fri Apr 06, 2012 4:30 pm

kareno wrote:Kelly, I'm so proud of you! You are so incredible for keeping up with your fitness and nutrition routine while enjoying your vacation! Very admirable! And I also love that you got your husband working out with you! So great! Hope you're enjoying getting back into the routine of "normal" life again. You're doing so great!


Thanks Karen! Yes im back to my normal life which is good. Nice to get away for a bit though. Im in such a routine now with journaling my workouts on this site that i was kind of freaking out that i couldnt for a few days. I just really like doing it, i feel like im competing with myself if i log the workout. So then i can look back and try to do better. Since changing my diet to waay more vegan over the last few months i honestly am at my strongest i have ever been.
Are you back at home now and able to get back to working out regularly?....im looking for you to post another killer strength workout this coming week! How did you feel after your bicep workout the other day?

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Frayedendz
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Re: Strong is the new Skinny...Kellys journal

#113 Postby Frayedendz » Fri Apr 06, 2012 7:20 pm

Fri
bike warmup for 15 min
weight train biceps/triceps
bicep curl 21's
1x15lb dumbells
1x15lb
1x20lb
1x20lb
superset with 18kg kettlebell swings 4x20 swings

tricep rope pressdown 21's
4 sets
superset with 18kg kettlebell swings 4x20

dumbell preacher curl
20lbx12
20lbx12
20lbx12
20lbx12 superset with ab kickouts

dip station tricep dips
x7 solo then 10 assisted with feet on bench
x7 solo then x8 assisted
x7 solo then x8 assisted
superset with ab kickouts

seated concentration curls
20lb dumbells 4x10 ea side
superset with bicycle crunch

tricep wall presses
x12
x12
x12
x10
superset with ab side to side kickouts 4x20

overhead tri ext with 25lb dumbell
4x12

10 min bike cooldown

meals
2 eggs with beans and spinach, nutritional yeast
protein granola with almond milk, a few blueberries

green protein shake. sun warrior vanilla, healthforce vitamineral green,1/4 banana, vanilla extract, almond butter=amazing

green salad
collard green tempeh tacos with 1/2 avocado and lots of veggies

pinto beans
organic cottage cheese with salsa

homemade black bean burgers
grilled romaine salad

scoop protein powder

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kareno
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Re: Strong is the new Skinny...Kellys journal

#114 Postby kareno » Sat Apr 07, 2012 12:39 pm

You're so sweet, Kelly! I love that you love posting here! :) Thanks for your words of encouragement. Yes, I am now back home, but hopefully only temporarily. I am applying for a new job, which if (when!) I get it, would (will!) involve moving out-of-state. (Trying to think/speak positively! :D) Hopefully, I'll be able to say more about it soon! :)

Got a run in yesterday and am looking forward to doing some more weights. I like doing them, but think I'm figuring out that I don't like doing them alone. I prefer to do them with a partner. Hmm... I'll have to get over that pronto! :)

Your workouts are inspiring, for sure!

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Frayedendz
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Re: Strong is the new Skinny...Kellys journal

#115 Postby Frayedendz » Mon Apr 09, 2012 8:48 pm

Monday 4/9
workout
30 min am cardio on bike
pm weight train chest/tri

flat bench dumbell chest press 25lb bells
25lbx20
25lbx20
25lbx20
25lbx20

tricep bench dips feet on medicine ball
1x12
1x15
1x15
1x15

incline dumbell chest press with 25lb bells
4x15

low chest fly with bands
1x12
1x13
1x12
1x12
superset with tricep band kickbacks
1x12
1x15
1x15
1x15

decline dumbell chest press with 25lb bells
4x15

pushups from the ground (crossfit)
4x12

also did a fun full body kettlebell circuit with 16kg bell and did some stair sprints

meals
1 egg 2 egg whites
beans/spinach
green spirulina bar, clementine, strawberries

soy yogurt with choc protein powder and raw walnuts

green salad
beans, onions, tomatoes, peppers, vegan nacho cheese, 1/4 avocado, salsa (mexican bowl)

post workout shake with added greens

green salad with chick peas
roasted beet slad with hemp seeds, red cabbage, and mint

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Frayedendz
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Re: Strong is the new Skinny...Kellys journal

#116 Postby Frayedendz » Mon Apr 09, 2012 8:50 pm

kareno wrote:You're so sweet, Kelly! I love that you love posting here! :) Thanks for your words of encouragement. Yes, I am now back home, but hopefully only temporarily. I am applying for a new job, which if (when!) I get it, would (will!) involve moving out-of-state. (Trying to think/speak positively! :D) Hopefully, I'll be able to say more about it soon! :)

Got a run in yesterday and am looking forward to doing some more weights. I like doing them, but think I'm figuring out that I don't like doing them alone. I prefer to do them with a partner. Hmm... I'll have to get over that pronto! :)

Your workouts are inspiring, for sure!


yes doing weight training with a partner is really fun especially to push each other a bit harder than you would on your own. Hopefully everything works out and you can get this new possible job! good luck to you!

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robert
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Re: Strong is the new Skinny...Kellys journal

#117 Postby robert » Mon Apr 09, 2012 9:06 pm

Congratulations on being on of our Essay Contest Winners!

Hope all is awesome.

All the best!

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

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Frayedendz
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Re: Strong is the new Skinny...Kellys journal

#118 Postby Frayedendz » Tue Apr 10, 2012 3:05 pm

robert wrote:Congratulations on being on of our Essay Contest Winners!

Hope all is awesome.

All the best!


THANK YOU!!

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Frayedendz
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Re: Strong is the new Skinny...Kellys journal

#119 Postby Frayedendz » Tue Apr 10, 2012 3:12 pm

Tuesday
4/10
workout
25 min treadmill incline walk
weight train legs
bench step ups with 17 lb dumbells 2x10 ea leg
backward lungesd 17lb 2x10 ea leg

bulgarian split squats with 17lb bells
3x10 ea leg

reverse v squat machine
95lbx15
100lbx12
115lbx12
120lbx12
130lbx12
135lbx12

leg ext machine
60lbx15
65lbx15
70lbx15
75lbx12
80lbx12
85lbx12

65lbx10 then 1/2 reps at 85lb to failure
65lbx10 then 1/2 reps at 85lb to failure

leg press seated machine ( low foot position. feet closer together)
100lbx15
120lbx15
140lbx15
160lbx15
180lbx15
partial reps to failure at 180lb

core excercises in between sets to keep active
will do a core circuit later this afternoon

meals
vega protein bar
almond milk with vitamineral greens

postworkout shake
1/2 grapefruit

green salad
beans,yams, peppers/onions/vegan nacho cheese. mexican bowl
protein pudding
1/2 kombucha

green salad
lentil veggie mix

scoop protein in water

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Frayedendz
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Re: Strong is the new Skinny...Kellys journal

#120 Postby Frayedendz » Wed Apr 11, 2012 6:21 pm

Wed 4/11
workout
30 min am cardio on bike
kettlebell swings
hip lifts

pm weight train shoulders/back (i reeeally wish i had more time today to workout but i was rushed through this a bit)

fwd band raises 4x12
superset with bent over dumbell rows 25lb bells 4x12

iron cross with 10lb dumbells 4x12
superset with inverted pullups 4x10

seated arnold press with 25lb bells 4x12
superset with seated rowing with bands 4x15

fwd plate raise with 25lb plate 2x12
superset with upright row 25lb plate 2x12

kettlebell shoulder press up 12kx 4x10 ea side
superset with bent over bar row 55lb 4x12

took the dogs for a walk
did some kickboxing/powerboxing with a friend, learned some new moves which was cool.

meals
1 egg 2 egg whites, spinach, beans,salsa
1/2 raw foods bar
strawberries, blueberries

garden of life protein bar, raw pumpkin seeds
green kombucha

roasted beet salad with 1/4 avocado
lentil mix with kale/spinach/onions/mustard vinaigrette
yerba mate tea

postworkout vega shake

roasted beet salad
homemade flatbread pizza. made homemade sauce recipe from thrive foods book as well as the flatbread. flatbread is awesome just to eat with anything but we like to use it for pizza sometimes. my 1/2 of the pizza had crumbled italian seasoned tempeh, nutritional yeast, peppers,onions,mushrooms,garlic,basil
my husband had the same except he had some chicken sausage instead of the tempeh.....hes getting there

scoop protein powder with almond milk


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