Vegan Bodybuilding & Fitness

Healthy Food Defines You
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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Sat Mar 17, 2012 5:23 am 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
Fri
3/15
workout
Bi/tri
band hammer curls 4x15
superset with tricep dumbell kickbacks 15lb 4x15

dumbell preacher curl 20lb dumbells 4x12
superset with
overhead tricep ext. used 25lb dumbell for first set and then used 12kg kettlebell for remaining 3 sets. 12 reps on all

dumbell 21's 20lb dumbells
superset with
tricep bar dips 4 sets of 5 reps unassisted and finishing ea set with 7 assisted reps for a total of 12 reps. just got this new dip station and its pretty cool to play with and figure out things to do with. working more on being able to do unassisted dips
lying band bicep curl 4x20
superset with reverse band tricep pressdown 4x15

meals
egg whites and spinach
whole grain toast with coconut butter
1/2 pear 1/2 mango

green juice
postworkout shake

vegan sausage and peppers with onions
2 homemade ginger pear protein balls

brussel sprouts
trail mix

green salad
collard green wrapped walnut meat burritos. peppers, zuchinni, tomatoes, avocado. homemade chipotle vinaigrette

scoop vega protein


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Sun Mar 18, 2012 10:45 am 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
Girl, your consistency is so awesome and so inspiring! Thanks so much for posting here and sharing your routine. It's so motivating!!


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Sun Mar 18, 2012 12:50 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
kareno wrote:
Girl, your consistency is so awesome and so inspiring! Thanks so much for posting here and sharing your routine. It's so motivating!!


for sure!! i really enjoy posting my stuff here now. It helps me too look back and see what I have done as well. congrats on your 5k! how did you feel? I love 5k races, its the perfect distance to race. will there be another in your future?


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Sun Mar 18, 2012 12:54 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
sun 3/18
took yesterday off instead of today as my recovery day.
so today I just did 30 min on the bike
then i did 4 rounds of
40lb kettlebell swings x25 reps
70lb straight bar deadlift x12 reps
40lb ea kettlebell shoulder shrugs x12

then I did some core work

looking fwd to lifting tomorrow morning.
chest and a bit of triceps stuff. I will be at the gym instead of at home so i will have a few more options


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Sun Mar 18, 2012 1:03 pm 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
Frayedendz wrote:
for sure!! i really enjoy posting my stuff here now. It helps me too look back and see what I have done as well. congrats on your 5k! how did you feel? I love 5k races, its the perfect distance to race. will there be another in your future?


Definitely! I hope to do the Cinco de Mayo one and improve my speed! :)


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Mon Mar 19, 2012 7:40 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
3/19 Mon
workout
10 min bike warmup
weight train chest/triceps
smith machine flat bench press
30lbx15
40lbx12
50lbx10
60lbx8

dumbell 45 degree incline press (repeat each 2x)
17lb bells x15
20lb bells x12
25lb bells x10
30lb bells x8

tricep bench dip with feet up on another bench
1x15
1x15
1x12 with 25lb plate on legs
1x12 with 25lb plate on legs

decline bench chest press
35lb barx20
45lb barx15
55lb barx12

machine tri pressdown
75lbx12
85lbx10
95lbx10
105lbx7
110lbx6

iso lat plate chest press
90lbx10
90lbx10
100lbx10
100lbx9

30 min eliptical
later in afternoon 12 rounds of 20 sec on 10 sec off hiits on bike
12 rounds of 20 sec on 10 sec off hiits of 40lb kettlebell swings

meals
protein shake vanilla cinnamon with 1/2 banana and vega mix
1 ginger pear protein ball
green tea

postworkout shake
blueberries/raspberries

green salad
nut meat taco salad with mixed veggies 1/2 avocado

soy yogurt with vega powder mixed in and a few raw cacao nibs
green tea

green salad
tempeh ruebens...made these for st pattys day. made the dressing with organic ketchup and veganaise and chopped pickle
marinated the tempeh in balsamic vin and sirachi chili sauce.
used nutritional yeast instead of cheese, and eden organic sauerkraut. good! definitely will make again

slice of raw nut berry pie with scoop of vanilla bean coconut ice cream


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Tue Mar 20, 2012 3:11 pm 
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Gorilla
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Posts: 713
Whoa, what?!?! Those tempeh reubens sound absolutely delish!!! Did you create the recipe yourself, or find it somewhere? I LOVE tempeh...

And your nut berry pie?? Hello! :D

Oh yeah, great job with your workout, too! I got hung up on the food.... :)


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Wed Mar 21, 2012 7:04 am 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
kareno wrote:
Whoa, what?!?! Those tempeh reubens sound absolutely delish!!! Did you create the recipe yourself, or find it somewhere? I LOVE tempeh...

And your nut berry pie?? Hello! :D

Oh yeah, great job with your workout, too! I got hung up on the food.... :)


the tempeh ruebens i created myself. i wanted to do something for st pattys that was vegan and kinda healthy. turned out good. my husband really liked them. the sauerkraut makes it awesome with the tempeh that is super soft.
the nut berry pie is from a raw foods class i went to a few moths ago. super simple. just take 1 and 1/2 cups of raw nuts and soak them for a few hours. i use a mix of almonds and walnuts, drain them and then stick in a food processor with 1 cup of dates. this will be the crust. so just press it in a pie dish
the filling is just 4 cups of berries, I used a mix of strawberries and blueberries, but anykind works. 1 tbsp agave nectar. just bleand in food processor and then pour into pie crust and let sit in refirgerator for a few hours. the berry mix thickens up and is good to go!. i usually have some extra berry filling that i use in my oatmeal the next day!


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Wed Mar 21, 2012 7:11 am 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
Tues
20 min bike
10 min walk incline treadmill

weight train legs, quad focus

smith machine fron squats
40lbx10
40lbx10
50lbx10
60lbx10

bulgarian split squat with foot on bench
body weightx10
25lb wt plate 3x10

reverse v squat on machine
70lbx10
90lbx10
90lbx10
95lbx10

leg ext machine
30lb x10 followed by 65lbx20 1/4 reps to failure
40lbx10 followed by 70lbx12 1/4 reps to failure
50lbx10 followed by 75lbx121/4 reps to failure
50lbx10 followed by 75lbx12 1/4 reps to failure
50lbx10 followed by 75lbx101/4 reps to failure

15 min incline treadmill walk

meals

protein shake
green tea
ginger protein ball

postworkout shake
apple

green salad with tabouleh
lentils with egg whites

vega whole food optimizer

broccoli with homemade tomato sauce and nutritional yeast
4oz organic grilled chicken

raw nuts
scoop protein powder


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Wed Mar 21, 2012 5:52 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
Wed 3/21

am workout
40 air squats/donkey kicks/kettlebell swings warmup
shoulders/ back
I did 3 sets of all of these supersets
clean and press 25 lb dumbell 15 reps ea side
superset with band rows (static hold last rep) x15 reps

25lb fwd plate raise x15
jumping pullups (assisted) x15

dumbell lateral raise 10lbx15 (did raises from an angle)
dumbell upright rows with slight pullback 20lb bells

sit ups on angled bench with medicine ball toss (10lb)

meals
1 egg 2 egg whites with spinach and nutritional yeast
raw oats with berry puree and almond milk

postworkout shake
fresh berries

whole food optimizer
1/2 grapefruit

green spinach salad with brussel sprouts, lentils, rainbow slaw, red pepper and a bit of brown rice
kind of just throwing in whatever I had on hand
a few sea weed chips
yerba mate green tea

ginger kombucha
green salad
tabouleh
1/2 avocado

scoop protein powder


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Thu Mar 22, 2012 8:53 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
Thurs 3/22
workout
treadmill walk 15 min incline for warmup

glutes/hams
dumbell side lunch with reach 15lb bells x12 ea side 4 sets
superset with
straight bar deadlift 75lb x12 4 sets

hamstring curl machine
40lbx10 then immediately 1/4 reps to failure at 65 lb
repeated this for 4 sets

seated leg press machine
100lbx15
120lbx12
140lbx10
140lbx10
120lbx12
100lbx15

glute kickback machine
50lbx10 immediately followed by 1/4 rps at 90lb
repeated 4x

lying glute raises with 10lb plate
x12 feet close together
x12 shoulder width
repeat 3x

20 min stairmaster
with 10 min of hiits level 4 recovery level 7 sprint

meals
kombucha
protein shake
ginger nut ball

postworkout shake
mixed berries

green salad
grilled sandwich with avocado, saeurkraut, tomato on rye bread

homemade protein pudding
yerba mate tea

greek salad with a few pieces of grilled chicken,romaine,onion,tomato,red cabbage,cucumber
grilled vegetables
1 piece of pita with garlic sauce
vegetable juice

scoop protein powder


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Fri Mar 23, 2012 6:51 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
Fr 3/23
workout
40 min am cardio on bike

afternoon weight train bi/tri

tricep wall extensions4x10
superset with lying band bicep curl 4x10

rope pressdownx10 then 1/4 reps to failure 4 sets
standing dumbell curls 20lb bells x10 then 1/4 reps to failure 4 sets

tricep bar dips
x6 then x6 feet on bench 4 sets
superset with
dumbell preacher curl 20lb bells 4x12

meals
1 egg 2 eggwhites, lentils, nutritional yeast
blueberries, strawberries
hemp cereal

yerba mate tea
vega smoothie

green spinach salad
tabouleh
savi seeds

organic cottage cheese with salsa
1/2 pink grapefruit

green spinach salad
1/2 avocado
oraganic chicken, broccoli, homemade tomato sauce

scoop protein powder mixed with soymilk


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Sat Mar 24, 2012 12:43 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
glutes and hams soore from workout on Thurs. also triceps sore from workout yesterday. (yay) doing some new things to switch it up a bit. so today is normally a long cardio day but im going to do some powerboxing with a friend instead and tomorrow will be a rest day. decent workout week despite working everyday and having a family funeral to go to midweek. I managed to get soild workouts in as well as keep food in check and staying away from food I do not want to put in my body at some of the events I was at this past week.


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Mon Mar 26, 2012 2:42 pm 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
Hey Kelly! Sorry to hear about the loss in your family. Hope you're doing okay. And I hope you had a fun boxing workout! :D


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Mon Mar 26, 2012 4:18 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
Mon 3/26
Workout
15 min treadmill incline walk

weight train chest
smith machine flat beanch
40lbx12
50lbx10
60lbx6
60lbx6
50lbx10
40lbx12
smith incline bench press
30lbx12
40lbx10
50lbx8
50lbx8
40lbx10
30lbx12
flat dumbell bench press
2olbx12
25lbx10
30lbx8
30lbx8
25lbx10
20lbx12
seated tricep pressdown machine
90lbx12
95lbx10
100lbx8
100lbx9
95lbx8
90lbx8
iso lat decline plate press
90lbx10
90lbx10
100lbx8
100lbx10
110lbx8
120lbx7
tri bench dips
feet out x15
feet up on bench with 25lb plate 3x10
meals
v
protein smoothie
kiwi
yerba mate tea

postworkout shake

green salad
nut meat taco salad

scoop sun warrior in water
savi seeds

green salad nut meat collard wraps

headed out of town tonight for the week on vacation, will return 4/3.
gonna try to update my journal while im out of town hopefully i can do it from my phone. I will be working out everyday except for tomorrow probably due to traveling :( I will hate that but thats ok


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