Vegan Bodybuilding & Fitness

Healthy Food Defines You
It is currently Fri Oct 31, 2014 1:43 pm

All times are UTC - 5 hours




Post new topic Reply to topic  [ 163 posts ]  Go to page Previous  1 ... 4, 5, 6, 7, 8, 9, 10, 11  Next
Author Message
 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Thu Apr 03, 2014 3:28 pm 
Offline
Manatee
User avatar

Joined: Fri Aug 09, 2013 8:39 am
Posts: 301
Mini Forklift Ⓥ wrote:
Hey Kora, can you briefly explain what the Cardiac Stress test consists of and how it works?

Thanks ~ that pizza looks good MF.



I have a heart rate monitor/ecg. It can take a quick view of the heart to check for arrhythmia, ect. It gives me back a reading of the amount stress my heart is under. Basically it determines that by the slight variables in my heart rate. 1% is perfect, around 25% is where I hit on long runs, is goes up to 100% which I assume means I'll die.. LOL Supposedly if my heart stress is high when I wake up then I need a rest day. But I don't think that's ever happened.

Some can send the info directly to your doctor. I don't do that though.

_________________
Ravingrunner ~ Training and Diet Journal viewtopic.php?f=24&t=35844

http://ravingrunner.com/

http://instagram.com/ravingrunner


Top
 Profile  
 
 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Thu Apr 03, 2014 4:38 pm 
Offline
VBB Moderator Powerlifter & Ultrarunner
User avatar

Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Wow. That sounds both pretty interesting and beneficial. Very neat!

_________________
Feel free to find me...

Image @MiniForklift
WEB: http://www.jimsty.wix.com/strength-vs-size
FB: http://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl


Top
 Profile  
 
 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Thu Apr 03, 2014 5:06 pm 
Offline
Manatee
User avatar

Joined: Fri Aug 09, 2013 8:39 am
Posts: 301
Mini Forklift Ⓥ wrote:
Wow. That sounds both pretty interesting and beneficial. Very neat!


You can get apps to work with them on your phone. LOL, Seams odd to be able to get an ecg on your phone but you can.

_________________
Ravingrunner ~ Training and Diet Journal viewtopic.php?f=24&t=35844

http://ravingrunner.com/

http://instagram.com/ravingrunner


Top
 Profile  
 
 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Fri Apr 04, 2014 3:01 pm 
Offline
VBB Moderator Powerlifter & Ultrarunner
User avatar

Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Kora wrote:
Mini Forklift Ⓥ wrote:
Wow. That sounds both pretty interesting and beneficial. Very neat!


You can get apps to work with them on your phone. LOL, Seams odd to be able to get an ecg on your phone but you can.

Just downloaded this one:

http://www.azumio.com/apps/stress-check/

Just took my first reading and it said my stress level was 0% and in a state of calm... you don't say ?!

_________________
Feel free to find me...

Image @MiniForklift
WEB: http://www.jimsty.wix.com/strength-vs-size
FB: http://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl


Top
 Profile  
 
 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Fri Apr 04, 2014 3:30 pm 
Offline
Manatee
User avatar

Joined: Fri Aug 09, 2013 8:39 am
Posts: 301
Mini Forklift Ⓥ wrote:
Kora wrote:
Mini Forklift Ⓥ wrote:
Wow. That sounds both pretty interesting and beneficial. Very neat!


You can get apps to work with them on your phone. LOL, Seams odd to be able to get an ecg on your phone but you can.

Just downloaded this one:

http://www.azumio.com/apps/stress-check/

Just took my first reading and it said my stress level was 0% and in a state of calm... you don't say ?!


It's amazing what phones can do! :D

_________________
Ravingrunner ~ Training and Diet Journal viewtopic.php?f=24&t=35844

http://ravingrunner.com/

http://instagram.com/ravingrunner


Top
 Profile  
 
 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Fri Apr 04, 2014 4:31 pm 
Offline
Manatee
User avatar

Joined: Fri Aug 09, 2013 8:39 am
Posts: 301
Image

I had a "rest day".. it wasn't restful. It was stressful, busy and I didn't all day then ended up eating like awful that night.. and then today I've been sick and feeling off like moody, sore and bitchy so I ran my 3 miles this morning. It was ok, but I didn't really enjoy it.

So I ditched my training plan for today and went to the lake. Did a little trail running, a little hiking and a little lounging.. Then I went for Evil Jungle Curry and a couple beer.

Image

Image

Image

Image

Image

Image

_________________
Ravingrunner ~ Training and Diet Journal viewtopic.php?f=24&t=35844

http://ravingrunner.com/

http://instagram.com/ravingrunner


Top
 Profile  
 
 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Sun Apr 06, 2014 5:34 pm 
Offline
Manatee
User avatar

Joined: Fri Aug 09, 2013 8:39 am
Posts: 301
Image

Day 6 of Week 4 of a 25 week rehab/marathon training.

Immediate Focus: Shifting my focus a bit more toward training and away from diet.
1. Try to condense some of my rehab work, while staying with the program.
2. Step my gym time ease back into a strength training.

Split Run

Run 1.
DISTANCE 4.66 mi
DURATION 1h:00m:32s
AVG. SPEED 12:26 min/mi
MAX. SPEED 11:05 min/mi
CALORIES 567 kcal

Run 2.
Run 1.
DISTANCE 4.00 mi
DURATION 52m:12s
AVG. SPEED 12:32 min/mi
MAX. SPEED 10:53 min/mi
CALORIES 567 kcal

AVG. HEART RATE 145
MAX. HEART RATE 155

WEATHER Cloudy
WIND 3.1 mph ←
TEMPERATURE 41°F
HUMIDITY 65%

Image

Weight Lifting: Back

Front lat pulldowns
1x10@60
1x10@80
2x5@100

Standing Wide Grip Lat Pulldowns
4x7@ 105

Seated Cable Rows to mid chest supersetted with alternating sets of face pulls
5x10@40 SS/w 5x10@40

Hammer High Rows
1x10@60
1x8@80
2x5@100

Hammer Low rows
3x10@60

Hypers
3x10@10

Image

_________________
Ravingrunner ~ Training and Diet Journal viewtopic.php?f=24&t=35844

http://ravingrunner.com/

http://instagram.com/ravingrunner


Top
 Profile  
 
 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Mon Apr 07, 2014 9:07 pm 
Offline
Manatee
User avatar

Joined: Fri Aug 09, 2013 8:39 am
Posts: 301
Image

Day 7 of Week 4 of a 25 week rehab/marathon training.

Immediate Focus: Shifting my focus a bit more toward training and away from diet.
1. Try to condense some of my rehab work, while staying with the program.
2. Step my gym time ease back into a strength training.

Really not worth the breakdown.. 2 hours cardio @ a low intensity in the gym. There was a little thunderstorm going on so I avoided it. lol That's it.

_________________
Ravingrunner ~ Training and Diet Journal viewtopic.php?f=24&t=35844

http://ravingrunner.com/

http://instagram.com/ravingrunner


Top
 Profile  
 
 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Tue Apr 08, 2014 10:30 am 
Offline
Manatee
User avatar

Joined: Fri Aug 09, 2013 8:39 am
Posts: 301
Image

Day 1 of Week 5 of a 25 week rehab/marathon training.

Immediate Focus:


Sorry this is an edit in: I am still aiming for a 1,500 calorie a day deficit for weight loss.

So my stats from yesterday are..
Calories Burned: 2888 (and this is for a 24 hour period)
Calories Consumed: 1420
Calorie Balance: negative 1468

1. Try to condense some of my rehab work, while staying with the program. *This worked really good last week so I'm going to stay with the condensed version of rehab.
2. Ease my lifting routine back toward my more traditional WS4SB routine.
3. Finally!! I get to start focusing on speed in my running. For the first week that's going to mean short runs to see how my back responds.
4. Putting a little focus back on my diet in terms nutrient timing. Just reestablishing old habits.

*Nutrient timing is something I've used for years. When I was injured and stressed for such a long time though and I wasn't training I stopped paying attention to my diet. Mostly because I didn't give a shit. So now I need to reestablish those habits. I also will need to relearn what I can eat while training. Obviously since going vegan I've made some big changes in what I eat now compared to what I ate when I was an endurance athlete preinjury. So I first had to learn to balance and plan my meals for the right balance of nutrition to my needs. Now that I have a good handle on that I now need to learn how to do that "in" training. The way food and drinks taste and how well you can digest them actually changes when you are physically training. So it's important to know before you do an endurance event, or trekking around the country what your taste buds and digestive system like while you are training. It helps to test though things out in training.

Image

Running: Just a short run with increasing pace. (I probably want add specif training (like vo2, AT ect..) till next week.)
DISTANCE 3.25 mi
DURATION 36m:34s
AVG. SPEED 11:15 min/mi
MAX. SPEED 8:56 min/mi
CALORIES 417 kcal
HYDRATION 0.12L , estimates loss

AVG. HEART RATE 167
MAX. HEART RATE 177
Heart rate zone Duration

1. WARM UP (114 - 126) 0m:05s
2. FAT BURNING (127 - 139) 0m:11s
3. AEROBIC (140 - 151)0m:17s
4. ANAEROBIC (152 - 164) 7m:34s
5. MAXIMUM (165 - 178) 28m:06s

WEATHER Cloudy
WIND 0.0 mph ↓
TEMPERATURE 46°F
HUMIDITY 99%

ME Upper Body

Vertical Bench press
5x5 @ 35-45-55-65-75
3x3 @ 85-95-105

Hammer Shoulder Press
3x5 @ 60-80-100
3x3 @ 100-120-140

Supersetted
Hammer Incline Press
3x10 @ 60
Hammer decline Press
3x10 @ 40

Supersetted
Seated cable Rows
4x10 @ 40
Face Pulls
4x10 @ 40

Supersetted
Hammer curls
3x10 @ 20 & 20
Kickbacks
3x10 @ 17 & 17

Iso Rows (things don't belong here, I just threw them in)
5x5 @ 90

Shrugs w/ 45lb plates using a rim grip so I could work my grip with shrugs
4x10 @ 45 & 45

Prisoner Abs (with cables & tricep rope)
4x15 @ 65


CHP Knee rehab

Self Mobilization Exercises -

Down ward knee cap push 2 sets of 10 on each knee.
Upward knee cap pull, 2 sets of 10.
In ward knee cap push, 2 sets of 10.
Outward knee cap pull. 2 sets of 10.

Stretching Exercises -

Quads – 2 sets of 10 with holds
Hamstrings- 2 sets of 10 with holds
Calf stretch – 2 sets of 10 with holds
TFL – .2 sets of 10 with holds

Strengthening Exercises -

Quad sets – 2 sets of 10
Ham sets – 2 sets of 10.
SLR ( single leg raise) – 2 sets of 10 on both sides.
Terminal knee extension. – 2 sets of 10 on each side.
Mini squats – . 2 sets of 10.
Isometric hip adductor – 2 sets of 10.


Meal 1 5am - 7 Am Calories Carbs Fat Protein Sodium Fiber Pre run & post running
Glaceau - Smart Water (Corrected for Potassium), 24 fl oz 0 0 0 0 0 0
Banana - Medium 7-8", 1 Medium 105 27 0 1 1 3 *Prerun
- Clear Fiber, 2 TSP 10 6 0 0 0 6
Plant Fusion Protein Powder - Unflavored, 15 g 60 2 1 11 195 0
- No Sugar Added Flax Milk, 0.5 cup 13 1 1 0 40 0
Betty Lou's Just Great Stuff - Organic Powdered Chocolate Peanut Butter, 1 Tbsp 20 3 1 2 28 1
- Baked Sweet Potato, 1 oz, 2 oz 50 12 0 2 20 2
100% Pure Pumpkin, 1/4 c 25 6 0 1 5 2
Steamed Carrots, 1/4 cup 24 4 1 1 70 2 *post run

Totals: 307 61 4 18 359 16


Meal 3 11 Am - 1pm Post weightlifting
Broccoli 170 grams 60 8 0 4 40 6
Pei Wei - Steamed Brown Rice (5.5oz is 1/2 Order), 4.68 oz. 145 31 1 3 0 3
Plant Fusion Protein Powder - Unflavored, 30 g 120 3 2 22 390 0
No Sugar Added Flax Milk, 1 cup 25 1 3 0 80 0
- Prune Ones, 2 prunes 50 13 0 1 0 2
Clear Fiber, 1 TSP 5 3 0 0 0 3
Glaceau - Smart Water (23.7 Fl oz), 24 fl oz 0 0 0 0 0 0
Total 405 59 6 30 510 14

Meal 4 2pm - 4 Pm
Image
Grilled & bbq'ed Extra Firm Tofu, 1/4 block (85 grams) 90 1 5 10 20 1
Crowder Peas, 1/2 cup 80 18 0 5 460 5
Barbecue Sauce, 1 Tbsp 30 8 0 0 170 0
2 Slices Watermelon, 80 34 0 0 0 0
Totals: 280 61 5 15 650 6



Meal 6 7pm - 9pm
- Baked Potato - Fully Loaded, 1 baked potato 430 57 17 14 150 0
Loaded w/ vegan butter, sour cream & cream chese. Topped with caramelized onions, rep peppers, & habaneros that were cooked in whiskey, brown sugar splenda & vanilla bean.
Totals: 430 57 17 14 150 0 *This probably an under estimation of calories.

Totals Calories 1,422 Carbs 238 Fat 32 Protein 77 Sodium 1,669 Fiber 36

Image

_________________
Ravingrunner ~ Training and Diet Journal viewtopic.php?f=24&t=35844

http://ravingrunner.com/

http://instagram.com/ravingrunner


Top
 Profile  
 
 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Wed Apr 09, 2014 5:41 pm 
Offline
Manatee
User avatar

Joined: Fri Aug 09, 2013 8:39 am
Posts: 301
Image

Day 2 of Week 5 of a 25 week rehab/marathon training.

Immediate Focus:
1. Try to condense some of my rehab work, while staying with the program. *This worked really good last week so I’m going to stay with the condensed version of rehab.
2. Ease my lifting routine back toward my more traditional WS4SB routine.
3. Finally!! I get to start focusing on speed in my running. For the first week that’s going to mean short runs to see how my back responds.
4. Putting a little focus back on my diet in terms nutrient timing. Just reestablishing old habits.
5. Trying to maintain a 1,500 calorie deficit for weight loss.

Stats:
Calorie Intake: 2255
Calories Burned: 1868
Calorie Balance: Negative -387 *I blame the oreos! They are evil little bastards!

No running today. This proved to be a mistake as I had lower day training today and it killed my next run. I need to re-evaluate my lower body training in connection with my rest days.

ME Lower Body **not really max effort as I'm still working up to that, but I'm preparing & testing my limits here.

Warm up 3x10 body weight squats, which didn't feel very good for my knee but in hind sight I think it was because I didn't warm (stretch) the muscles up enough before trying this. So I decided not to try squats just yet and I changes to deadlifts.

Sumo deadlifts
5x5 @ 40
5x5 @ 60
3x3 @ 70
3x3 @ 80

*Now this is the first time I've dead-lifted since the last surgery so I wasn't really prepared to push the weights just yet.

Stationary Lunges with a knee tap
3x10 ES

*I actually didn't any trouble or knee pain with these.

Good Mornings
4x10 bar only

Resisted Ab Wheel
3x10

Image


Back Rehab – Active Iso Stretching each stretch is held for 5 to 10 seconds then reset and stretched again 10 times. Mat work.


Single Leg pelvic tilt
Double leg pelvic tilt
Bent leg hamstring stretch
PSOAS
Quads
Glutes
Trunk lateral flexors
Staright leg hams
Hip adductors
HIp abductors
piriformis
trunk extensors
Thoracic Lumbar rotators

Self Mobilization Exercises for the knees -

Down ward knee cap push 2 sets of 10 on each knee.
Upward knee cap pull, 2 sets of 10.
In ward knee cap push, 2 sets of 10.
Outward knee cap pull. 2 sets of 10.

Strengthening Exercises – for my knee

Quad sets – 2 sets of 10
Ham sets – 2 sets of 10.
SLR ( single leg raise) – 2 sets of 10 on both sides.
Terminal knee extension. – 2 sets of 10 on each side.
Mini squats – . 2 sets of 10.
Isometric hip adductor – 2 sets of 10.

Active Iso Strengthening – 2 sests of 10 on each side

Quad knee extensors
Quad knee flexors
Hamstrings
Hip extensors – hamstrings
Hip abductors
Hip adductors
Glutes
Hip external Rotators
Hip internal rotators

Image


Meal 2 8 Am - 10Calories Carbs Fat Protein Sodium Fiber
Banana - Medium 7-8", 1 Medium 105 27 0 1 1 3
Plant Fusion Protein Powder - Unflavored, 30 g 120 3 2 22 390 0
- No Sugar Added Flax Milk, 1 cup 25 1 3 0 80 0
- Clear Fiber, 2 TSP 10 6 0 0 0 6
Betty Lou's Just Great Stuff - Organic Powdered Chocolate Peanut Butter, 2 Tbsp 40 6 1 4 55 2
Glaceau - Smart Water 18 fl oz 0 0 0 0 0 0
Totals: 300 43 6 27 526 11

Meal 3 11 Am - 1pm
- Extra Firm Tofu, 1/4 block (85 grams) 90 1 5 10 20 1
Peppers, Red Bell, Generic - Peppers, Red, 0.5 pepper 23 2 0 1 3 2
Pei Wei - Steamed Brown Rice (5.5oz is 1/2 Order), 4.68 oz. 145 31 1 3 0 3
- Zucchini, includes skin, raw, 1 cup, chopped 20 4 0 2 12 1
- Classic Coleslaw, 3 oz (85g / 1.5 cup) 20 5 0 1 15 2
- Sweet & Sour Sauce, 2 tbsp (34 g) 60 14 0 0 110 0
Glaceau Vitamin Water Zero - Squeezed (Lemonade), 20 oz 0 5 0 0 0 0
Totals: 358 62 6 17 160 9

Meal 4 2pm - 4 Pm
Glaceau - Smart Water , 24 fl oz 0 0 0 0 0 0
Mango - Fresh Medium Raw Mango, 1 medium mango 135 35 1 1 0 4
- Extra Firm Tofu, 1/2 block (85 grams) 180 2 10 20 40 2
Ketchup, 4 Tbsp 60 16 0 0 640 0
Totals 375 53 11 21 680 6

Meal 5 5pm - 7pm
Image
(Baked potato w/ caramelized whiskey onions, red peppers.)
Melons - Cantaloupe, raw, 1 cup, balls 60 14 0 1 28 2
Blue Moon - Rounder - Belgian Style Pale Ale, 6 OZ 86 7 0 1 8 0
Image
Loaded Baked Potato, 1 potato 410 56 15 0 0 0
Totals: 556 77 15 2 36 2

Meal 6 7pm - 9pm
Nabisco - Double Stuffed Oreos, 4 cookies 280 42 14 0 190 0
Totals: 280 42 14 0 190 0

Totals Calories1,869 carbs 277 fat 52 protein 67 Sodium 1,592 Fiber 28


Image

_________________
Ravingrunner ~ Training and Diet Journal viewtopic.php?f=24&t=35844

http://ravingrunner.com/

http://instagram.com/ravingrunner


Top
 Profile  
 
 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Thu Apr 10, 2014 10:15 pm 
Offline
Manatee
User avatar

Joined: Fri Aug 09, 2013 8:39 am
Posts: 301
Image

Day 3 of Week 5 of a 25 week rehab/marathon training.

Short post today, I gotta hit the road again.

Running: 2 short splits

Run #1
DISTANCE 2.41 mi
DURATION 31m:59s
AVG. SPEED 13:15 min/mi
MAX. SPEED 10:01 min/mi

Run #2
DISTANCE 2.50 mi
DURATION 30m:39s
AVG. SPEED 12:15 min/mi
MAX. SPEED 10:00 min/mi

Image

Hike: With a weighted pack. *Testing out my back.
DISTANCE 4.10 mi
DURATION 1h:41m:47s
AVG. SPEED 2.4 mph
MAX. SPEED 3.5 mph
WEATHER Sunny
WIND 9.9 mph ↑
TEMPERATURE 59°F

Image

_________________
Ravingrunner ~ Training and Diet Journal viewtopic.php?f=24&t=35844

http://ravingrunner.com/

http://instagram.com/ravingrunner


Top
 Profile  
 
 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Tue Apr 15, 2014 4:19 pm 
Offline
VBB Moderator Powerlifter & Ultrarunner
User avatar

Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Love the photos ~ that ale looks like a nice drop.

Noticed you haven't updated anything for a few days, hope everything is all going well with the rehab and training?

_________________
Feel free to find me...

Image @MiniForklift
WEB: http://www.jimsty.wix.com/strength-vs-size
FB: http://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl


Top
 Profile  
 
 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Tue Apr 15, 2014 4:51 pm 
Offline
Manatee
User avatar

Joined: Fri Aug 09, 2013 8:39 am
Posts: 301
Mini Forklift Ⓥ wrote:
Love the photos ~ that ale looks like a nice drop.

Noticed you haven't updated anything for a few days, hope everything is all going well with the rehab and training?


Training and rehab are both going good. I've just been out of town for a few days and I had a very full agenda. So I didn't have time on my trip to update. I'll probably make a quick update tonight and just pick things back up tomorrow. :)

_________________
Ravingrunner ~ Training and Diet Journal viewtopic.php?f=24&t=35844

http://ravingrunner.com/

http://instagram.com/ravingrunner


Top
 Profile  
 
 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Wed Apr 16, 2014 8:22 am 
Offline
Manatee
User avatar

Joined: Fri Aug 09, 2013 8:39 am
Posts: 301
Image

So I've been gone to Waco an Austin on a research trip. I didn't log because it turned out to be a very busy trip. I found lots of interesting info! First person accounts of the lives of the original Texas Rangers. I'll be sorting through it for weeks.

I didn't have access to a gym on this trip, plus lots of driving, and very little sleep. So I didn't have much time to workout but that doesn't mean I didn't get a little exercise. I took a pull up bar, push up things, and a few bands to workout in my room. I also did a 5 mile every morning. I also try to stop and move around a little on stops for gas ect.. workout wise I did ok. Not as good as I would have liked. I would have enjoyed hitting a few trails there but I just didn't have the time.

I did really good with diet. I always get a room with a mini fridge and microwave. I cooked in my room. The first day I was there I stopped by a Pei Wei and bought several sides of steamed brown rice. So I could just microwave brown rice in my room. I also bought several bags of steam in the bag veggies. Some raw fresh veggies & fruits and protein shakes. Eating vegan and healthy in the hotel was easy.

Image

Now the larger sections of the drive I had a bit of trouble staying vegan, because we ate out of gas stations. But vegetarian and healthy I could do easy. So I went that route. Generally had greek yogurt and fruit.

Image
I made a new friend on my trip. LOL He ate all my trail mix.

_________________
Ravingrunner ~ Training and Diet Journal viewtopic.php?f=24&t=35844

http://ravingrunner.com/

http://instagram.com/ravingrunner


Top
 Profile  
 
 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Wed Apr 16, 2014 7:48 pm 
Offline
Manatee
User avatar

Joined: Fri Aug 09, 2013 8:39 am
Posts: 301
Image

I've been home two days now but I have a shit load of work to do so I haven't quite resumed workouts yet. I'm off schedule.


Run: Monday

DISTANCE 6.02 mi
DURATION 1h:15m:41s
AVG. SPEED 12:34 min/mi
MAX. SPEED 10:08 min/mi
CALORIES 607 kcal
HYDRATION 0.23L
AVG. HEART RATE 135
MAX. HEART RATE 162
WEATHER CLEAR
WIND 5.6 mph ↑
TEMPERATURE 48°F
HUMIDITY 80%

Pilates for Pelvic Floor Routine 2×12 plus some stretching 30 mins.

Spinal Rotation
Clams Core Stabilizer
Side Leg Circles
Kegel Rolling Knee
Kegel Push ups
Kegel Bridging
Alternate Arm Pulses
Side Stretch on a Ball
Balancing K’s
Pelvic Floor Reaches
Side Ways Band Stretch
Spinal Twists

Image

_________________
Ravingrunner ~ Training and Diet Journal viewtopic.php?f=24&t=35844

http://ravingrunner.com/

http://instagram.com/ravingrunner


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 163 posts ]  Go to page Previous  1 ... 4, 5, 6, 7, 8, 9, 10, 11  Next

All times are UTC - 5 hours


Who is online

Users browsing this forum: No registered users and 2 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Jump to:  



{ ASACP_CREDITS }
{ ASACP_CREDITS }
{ ASACP_CREDITS } Powered by phpBB © 2000, 2002, 2005, 2007 phpBB Group