Feeding

[threeloaves]

November 12, 2008

7:50am
steel cut oats with cinnamon and raisins

8:30am
smoothie:
- strawberry, mango, pineapple
- 1 heaping TB of gemma
- 1 tsp of spirulina
- 2.5g creatine
- water

12:30
homemade chickpea chili, red lentils, pinto beans

1:15pm
larabar: lemon bar

4:30pm
2 pieces of sprouted wheat bread with almond butter and cinnamon
odwalla bar: berries go mega

5:30pm - 6:10pm

hanging clean and press
8x70
6x95
6x95
6x95
6x95
6x95

db standing press
12x25
15x25
15x25

prone bridges
3x60 seconds

reverse crunches
3x20

7:00pm
2 multi-grain tofu burger

9:00pm
baked apple with cinnamon

10:30pm
smoothie:
- strawberry, mango, pineapple
- 1 scoop of gemma
- 1 tsp of spirulina
- almond slivers
- cinnamon
- water

[threeloaves]

November 13, 2008

7:45am
steel cut oats with raisins and cinnamon

10:00am
organic food bar: vegan

1:00pm
about 10oz of homemade chickpea chili
1 multigrain tofu burger from whole foods

4:15pm
2 pieces of sprouted wheat toast with almond butter and cinnamon
loads of homemade granola (rolled oats, goji berries, raisins, pepitas, sunflower seeds, flax seeds)

5:15pm
guru energy (i really need to knock it off with these - but they're so good)

6:30pm - 7:20pm

bench
8x135
8x135
4x155
4x155
4x155
4x155

db press
15x25
15x25
15x25

pushup bars on chairs
15
15
15

pullups
12
12
12

mixed abs

8:00pm
smoothie
- strawberry, mango
- 1 heaping TB gemma
- 1 tsp spirulina
- 2.5g creatine
- water

couple ounces of baked flax tempeh

[threeloaves]

November 14, 2008

7:45am
steel cut oats with raisins, and cinnnamon

10:45am
smoothie
- strawberry, mango, wild blueberries
- almond slivers
- 1 scoop of gemma
- 1 tsp of spirulina
- 2.5g creatine
- water

12:30
1 multigrain tofu burger from whole foods
homemade chickpea chili

4:15pm
loads of granola

5:15pm
couple ounces of baked flax tempeh
1 pieces of sprouted wheat with almond butter, and cinnamon

6:45pm
messed around while spotting my brother - ended up hurting my shoulders practicing cleans

chinups
12
12
12
12

barbell curls
12x45
12x45
12x45
12x45

hammers
8x25
8x25
8x25
8x25

hanging cleans (practicing technique)
3x105
3x105
3x105

8:00pm
smoothie
- mango, pineapple, blueberries
- 1 scoop of gemma
- 1 tsp of flax seeds
- water

[threeloaves]

November 15, 2008

7:45am
steel cut oats with raisins and cinnamon

1:15pm - 2:00pm
8oz of baked tofu with cherry tomatoes
lentil salad
loads of homemade granola
2 pieces of sprouted wheat toast with almond butter and cinnamon

5:00pm - 6:20pm
squats
10xbar
6x135
4x165
6x205
6x220
6x220
6x220
6x220

deads
10x135
8x185
8x205
4x240
4x240
4x240
4x240

ab rollouts
3x10

6:20pm
smoothie
- blueberry,mango,pineapple
- 1 heaping TB gemma
- 1/4 tsp creatine
- 1 tsp spirulina
- water

7:45pm
4oz lentil salad

9:00pm
4oz baked tempeh with salsa

9:30pm
smoothie:
- blueberry, mango, pineapple
- 1 heaping TB gemma
- 1 heaping tsp spirulina
- 1 heaping tsp flax seeds
- water

[threeloaves]

November 16, 2008

8:00am
2 pieces of sprouted wheat toast with almond butter, and cinnamon
1 large jonagold apple
loads of homemade granola

12:45
smoothie
- blueberry, mango
- handful of spinach
- 1 scoop of gemma
- 1/4 tsp creatine
- 1 TB golden flax seeds
- water

* that smoothie had me super full for quite some time *

7:20pm
bout 6oz of baked tofu with spinach
steamed brown rice
lentil salad
clif bar: chocolate chip peanut

[threeloaves]

November 17, 2008

7:45am
steel cut oats with raisins, and cinnamon

8:30am
2 pieces of sprouted wheat toast with almond butter and cinnamon

12:30
red quinoa, steamed edamame, and baked tofu
larabar: lemon bar

6:30pm
loads of tortilla chips and hummus

whole wheat wrap
- tomato
- avocado
- corn
- onions
- jicama
- cucumber
- garbanzo beans
- alfalfa sprouts
- spinach
- pepita hummus

[threeloaves]

November 18, 2008

7:30am
steel cut oats with raisins and cinnamon

12:45
red quinoa with steamed edamame
lentil salad
couple pieces of baked tofu

2:00pm
organic food bar: vegan

4:15pm
2 pieces of sprouted wheat toast with almond butter and cinnamon - now referred to as an almond butter sammie
guru energy

5:15pm - 6:15pm

bench
8x135
5x155
5x155
4x155
4x155
5x155

bb bent rows
15x85
8x105
8x105
4x125

seated cable row
12x90
12x90
8x110
8x110

incline db press
12x25
12x25
15x25

dips
12
12
12

pushup bars
15
15
15

ab rollouts
10
10
10


6:30pm
smoothie
- mango, blueberry
- 1 heaping TB gemma
- 1 heaping tsp spirulina
- 1/4 tsp creatine
- water

7:30pm
6oz chickpea chili with a couple strips of baked tempeh

9:00pm
1 large jonagold apple with cinnamon
almond butter sammie

[threeloaves]

November 19, 2008

7:30am
steel cut oats with raisins and cinnamon

10:45am
smoothie:
blueberry, mango, banana
- 1 scoop of gemma
- 1 tsp spirulina
- 1/2 tsp creatine
- 1 TB flax seeds
- water

12:45
red quinoa with steamed edamame
couple ounces of baked tofu with cherry tomatoes

2:20pm
larabar: pistachio

4:45pm
almond butter sammie

5:20pm
odwalla bar: chocolate chip peanut

6:20pm - 7:35pm

clean n' press * superset *
10x70
6x95
6x95
4x105
3x105
3x105
3x105

sledge hammer (15 left arm-15 right arm) * superset *
15
15
15

prone bridges
3x60 seconds

reverse crunches
3x25


8:00pm
smoothie
- mango, blueberry, couple banana chunks
- 1 scoop of gemma
- water with chlorophyll

[threeloaves]

November 20, 2008

8:00am
steel cut oats with raisins, and cinnamon

11:00am
smoothie
- strawberry, mango, banana
- 1 scoop of gemma
- 1 tsp spirulina
- 1/4 tsp creatine
- 1 TB flax seeds
- water

1:30pm
red quinoa with steamed edamame
larabar: cherry pie

5:15pm
2 pieces of sprouted wheat toast with almond butter, and cinnamon

6:50pm
homemade chili
- chickpeas, tempeh, bell peppers, onion, diced tomatoes, spices, etc.

9:45pm
smoothie
- strawberry, mango, banana
- handful of spinach
- 20g of gemma
- 1/2 TB flax seeds
- water with chlorophyll

[threeloaves]

November 21, 2008

8:00am
about 12oz steel cut oats with raisins, and cinnamon

9:20am
2 pieces of sprouted wheat with almond butter, and cinnamon

1:00pm
homemade chili
- chickpeas, tempeh, bell peppers, onion, diced tomatoes, spices, etc.

4:15pm
larabar: lemon bar
loads of homemade goji berry granola

6:15pm - 7:30pm
bench
8x135
5x155
5x155
5x155
5x155
5x155

weighted pushups (with pushup bars on chairs)
10x25
20x25
12x25
12x25

seated cable rows
15x90
10x110
12x110
12x110

pullups
3x10

weighted dips
15 @ bodyweight
8x25lbs
8x25lbs

ab rollouts
2x10

reverse crunches
2x25

7:45pm
smoothie
- mango, blueberries
- 1 scoop of gemma
- 1 tsp spirulina
- 1/4 tsp creatine
- water

10:30pm
red quinoa with steamed edamame
loads of homemade goji berry granola

[threeloaves]

November 22, 2008

8:15am
smoothie
- blueberry, mango, banana
- 1 scoop of gemma
- 1 tsp spirulina
- 1 TB flax seeds
- water

12:45
homemade chickpea chili and tempeh
2 pieces of sprouted wheat toast with almond butter and cinnamon

3:00pm
wheatgrass shot
guayakí empower mint

6:00pm
1/4 cup (dry) red quinoa
4oz baked tempeh with salsa

8:00pm
clifbar: chocolate chip peanut
baked apple with cinnamon

9:00pm
half of a clifbar: chocolate chip

smoothie
blueberry, mango, banana
- just under 1 scoop of gemma
- 1/4 tsp creatine
- water

[threeloaves]

November 23, 2008

8:00am
steel cut oats with cinnamon and raisins

1:00pm
larabar: cherry pie
home made chickpea chili and tempeh

3:00pm
bolthouse farm bom dia acai

4:45pm - 6:00pm

hack squat
10xbar
8x135
8x135
4x185
4x185
4x185

body squat
3x20

deads
10x135
8x185
4x245
4x245
4x245
4x245

prone bridges
3x60 seconds

ab rollouts
3x10

6:45pm
amy's lentil vegetable soup
trader joe's pretzel crisps with hummus

8:00pm
smoothie
- blueberry, mango, banana
- about 3/4 scoop of gemma
- 1 tsp spirulina
- 1/4 tsp creatine
- 1 TB flax seeds
- water

10:00pm
baked apple with cinnamon, and a bit of almond butter
homemade granola

[threeloaves]

November 24, 2008

8:00am
steel cut oats with raisins and cinnamon

12:45
16oz homemade chickpea/tempeh chili
larabar: apple pie

7:30pm
whole wheat wrap
- tomato
- avocado
- corn
- onions
- jicama
- cucumber
- garbanzo beans
- alfalfa sprouts
- spinach
- pepita hummus

8:45pm
clifbar: chocolate chip peanut
loads of homemade granola

[threeloaves]

November 25, 2008

7:20am
approx. 12oz steel cut oats with with raisins and cinnamon

10:30am-11:30am
22oz smoothie
- handful of spinach
- mangos, couple strawberries, couple frozen banana chunks
- 1 scoop of gemma
- 1 tsp spirulina
- 1/4 tsp creatine
- 1 TB flax seeds
- water

1:30pm
organic food bar: vegan

4:20pm
guru energy
handful of granola

5:20pm - 6:30pm

bench
8x135
4x160
4x160
3x160
4x160

bb bent rows
15x85
15x85
8x105
8x105
8x105

seated cable rows
10x110
10x110
12x110

db incline
15x25
15x25
15x25

pushup bars on chairs
20
20
20

ab rollouts: 10
reverse crunches: 20, 20
pull ups: 10, 10

8:00pm
whole foods
big plate of baked tofu
multigrain tabouleh

9:00pm
2 pieces of sprouted wheat toast with almond butter, and cinnamon
homemade chickpea/tempeh chili
honest tea: sublime mate

10:30pm
clifbar: chocolate chip peanut

[threeloaves]

November 26, 2008

8:00am
steel cut oats with raisins, and cinnamon

supposed to be a rest day, but i messed around a bit before heading to work:

db hammers
10x25
10x25
10x25

pulldowns
5x90
5x90

pullups
10
10
10

reverse crunches
20
20

10:30am
banana

12:30
lentil salad
bout 4oz of baked tofu with cherry tomatoes

1:00pm
larabar: cherry pie

4:40pm
2 pieces of sprouted wheat toast with almond butter, and cinnamon
lentil salad

6:00pm
about 4oz baked tofu, and cherry tomatoes
large baked gala apple with cinnamon

10:00pm
smoothie
- strawberry, mango, banana
- 1 scoop of gemma
- 1 tsp of spirulina
- 1/4 tsp creatine
- about 1 TB of slivered almonds
- water