Synny's training journal

[Synny667]

Turbokick : 45 mins
Boot camp: 55 mins
Smith machine squats 12 reps 75 lbs, 12 reps 95 lbs, 12 reps 115 lbs, 10 reps 135 lbs,
10 reps 135 lbs
Seated calf raise: 5 sets 15 reps 45 lbs
Walking lunges: 3 sets 15
Stiff leg deadlift: 12 reps 45 lbs, 4 sets 12 reps 65 lbs

Exhausted now....

[Synny667]

Yoga: 60 mins
Turbokick: 60 mins
oblique side crunch 3 sets 20 reps
basic crunch 3 sets 20 reps
reverse crunch 3 sets 15 reps
hollowman 1 set 15 secs,2 sets 30 sec
russian twist 3 sets 20 reps with 8 lb dumbbell

[Synny667]

Going to start tracking my meals on here along with my lifting....

Breakfast 7am
1 1/4c slow cooker breakfast (1/4c millet, 1/4c brown rice, 1/4c pearl barley, 1/4c dried fruit, 1tsp vanilla, and splash of orange juice)
1c rice milk blended up with strawberries and 1 scoop rice protein powder

AM snack 9:45am
1 brown rice cake w/1 tbsp almond butter
1 banana

Lunch 13:30
2 slices toasted ezekiel bread
2 black bean patties
3 diced mushrooms
1/4 onion, diced
1 carrot shredded
1 tbsp coconut oil
2 tbsp brown spicy mustard
8 oz orange juice

Snack 3:30
2c vegetable bean soup with 1tbsp nutritional yeast

preworkout snack 4:30
8 oz ricemilk
1 scoop rice protein powder
1 apple

Supper 9:30
4 toasted corn tortillas
1c 3 legume and sweet potato chili with 1 1/2 tsp nutritional yeast

Turbokick: 60 min
Tbar row 25lbs 12 reps, 4 sets 35lbs 12 reps, 3 sets, 40lbs 12 reps
Iso pulldown 4 sets 35 lbs(each side) 12 reps, 4 sets 45lbs(each side) 12 reps
Deadlift 50 lbs 12 reps, 70 lbs 12 reps, 4 sets 90 lbs 12 reps 2 sets 105 lbs 10 reps
Seated cable row 60 lbs 12 reps, 2 sets 70 lbs 12 reps, 2 sets 85 lbs 10 reps, 3 sets 100 lbs 6 reps

[Gaia]

You are starting a journal! And from what I see so far, you really like your cardio! especially in a group format! 2 hours of exercise classes! You have SOME endurance! I'm impressed!

[Synny667]

I have ADHD and when I turned vegan I seemed to develop more energy. I really don't like cardio at all but I know if I don't I won't burn off the energy and won't sleep worth a hoot. I LOVE lifting weights it is when I can completely focus on me and the changes I am making . I just hope journaling keep me on track

[Synny667]

Breakfast 6:30
1 1/4c slow cooker breakfast
8 oz ricemilk
1 scoop rice protein powder

Yoga:60 mins

Snack 9:35
1 brown rice cake with 1 tbsp almond butter
1 banana

Lunch 12:30
2c vegetable bean soup with 1 1/2tbsp nutritional yeast

Snack 2:30
1 1/2 servings homemade kettle corn

Bootcamp: 55mins
Leg Press: 180 lbs 12 reps, 3 sets 270 lbs 12 reps, 2 sets 290lbs 12reps, 2 sets 300 lbs 12 reps
Seated calf raise: 2 sets 45lbs 12 reps, 6 sets 70 lbs 12 reps
Front squat: 5 sets 45 lbs 12 reps
Bridge on bosu: 10 lbs 12 reps, 5 sets 20 lbs 15 reps

Postworkout
1/2 banana
8oz orange juice
8oz ricemilk
2 scoops rice protein powder

Gym closed early didn't get to do more legs. Wish I had a memebership to 24 hr fitness for nights when I want to keep going.

[Synny667]

Ok so I have been horrible about journaling this holiday weekend. I didn't miss a workout but never got around to journaling it. Well here is Monday and yesterday

Monday Dec 26
Incline bench press 6 sets 75 lbs 8 reps
Flat bench press 1 set 65 lbs 10 reps, 5 sets 75 lbs 8 reps
Decline bench press 6 sets 75 lbs 8 reps
Incline flye 6 sets 15 lbs 12 reps
vertical flye 3 sets 45 lbs 12 reps

Tuesday Dec 27
Turbokick 50 mins
Boot camp 55 mins
Smith Machine squats (minus the weight of the bar) 3 sets 90 lbs 10 reps, 1 set 110 lbs 10 reps, 1 set 120 lbs 8 reps,1 set 140 lbs 5 reps
Stiff leg deadlift 6 sets 50 lbs 12 reps
Seated calf raise 1 set 45 lbs 15 reps, 5 sets 70 lbs 15 reps

[Synny667]

Ok so today is supposed to be my rest day but I can feel it is going to be a night I have to hit the gym to expend some hyperactive energy.... This morning I did 60 mins of vinyasa yoga which helped stretched me out good from my leg workout last night. I am thinking a 60 min round of turbokick is on order for tonight. I will however avoid lifting or working out.

Breakfast
1/2 Green monster (spinach, kale, parsley, pear, kiwi, banana, lemon juice and orange juice rice protein powder, maca sure, smoothie infusion)
1/2c grape nuts
1c almond milk
1/4c dried cranberries

Snack
1 brown rice cake
1 tbsp almond butter

Lunch
2 slices ezekiel bread
handful of spinach
3 slices field roast lentil sage deli slices
8 brussels sprouts
7 asparagus spears
1 carrot
1tbsp spicy brown mustard
onion

snack
1/2 green monster

Postworkout drink
12 oz almond milk
2 scoops rice protein powder

Supper
1 Field Roast smoked apple sage link
3/4c rotini noodle
olive oil and garlic powder

[Synny667]

Breakfast
1/2c grapenuts
1c almond milk
1/4c dried blueberries
12 oz green monster smoothie

Snack
1 brown rice cake
1 tbsp almond butter

Lunch
3 carrots cut into sticks
2 slices ezekiel bread
2 tbsp brown spicy mustard
handful spinach

Snack
14 oz green monster smoothie

Postworkout
8 oz almond milk
2 scoops rice protein


Was a weird day that had me running around so it threw me off.....

Turbokick: 60 mins

Iso Row: 1 set 45 lbs 12 reps, 1 set 55 lbs 12 reps, 1 set 60 lbs 12 reps, 4 sets 65 lbs 12 reps
Cable lat pulldown:1 set 55 lbs 12 reps, 1 set 70 lbs 12 reps, 5 sets 85 lbs 12 reps
Back extension: 7 sets 12 reps
Cable lat pressdown: 1 set 30 lbs 12 reps, 6 sets 35 lbs 12 reps
Bent over barbell row: 5 sets 80 lbs 10 reps
Upright row: 1 set 30 lbs 12reps, 1 set 40 lbs 12 reps, 4 sets 45 lbs 12 reps

A friend of mine who happens to be a personal trainer looked over my planned workout, grabbed his pen and changed it around to this. Not sure why but he did and now I want him to plan my workouts.... wow got spoiled really fast!

[Synny667]

AM gentle flow yoga: 60 mins

Breakfast
1/2c grapenuts
1c almond milk
1/4c dried cranberries
16 oz green monster smoothie

Snack
1 brown rice cake
1tbsp almond butter
Grande espresso roast with 2 oz almond milk

Lunch
2 slices ezekiel bread
3 slices wild mushroom deli slices
handful spinach
3 carrots cut into sticks
1 large lemon poppyseed cookie
handful of low sodium lays chips.......

Snack
16 oz green monster smoothiePost workout
10 oz almond milk
2 scoops rice protein powder

Supper
Field Roast apple sage link
7 asparagus spears
24 oz Boulevard Unfiltered Wheat beer (was watching MMA fight and man did that beer taste awesome!!!!)

Bedtime snack
8 oz almond milk
2 scoops rice protein powder

I calculated items that I knew had good amount of protein and it looks like I got about 160 g which is actually good for me! Can I have another beer please??? lol!!

Boot camp: 55 mins

Leg press: 1 set 200 lbs 12 reps, 1set 270 lbs 12 reps, 3 sets 290 lbs 12 reps, 3 sets 300 lbs 12 reps
Walking lunge: 3 sets 8 reps, 3 sets 15 lb db each hand 10 reps
Sumo Squats: 2 sets 12 reps, 5 sets 45 lbs 12 reps
Bridge on bosu: 6 sets 35 lb plate 12 reps
Seated calf raise: 1 set 90 lbs 15 reps, 5 sets 100 lbs 12 reps
1 almond muffincookie

(was feeling a bit junk foodie today....)

[Gaia]

Your diet looks spot on! But I am wondering what are you eating for dinner?

I like the workout your friend the personal trainer wrote for your Back! I haven't done upright rows for so long. . . maybe I will take that into consideration next time I do my Back routine!

[Synny667]

Dinner has been an issue I can't figure out. I am at the gym with all the classes and lifting after work and some nights I don't get home till late so my dinner is usually just a protein shake. I have thought about a sandwich for dinner but I don't know. I have tried eating when I get home but have to stay up and that is hard for me to do cause I am usually exhausted.

My friend actually took off deadlifts and put on the back extension and upright row. Told me to save the deadlifts for a legs day even though it is also a back exercise. The upright rows sure did feel good last night and 45 lbs was more than I ever considered doing.

[Gaia]

Just wanted to make sure you are getting enough calories and that you don't push yourself into getting sick (first sign that your body is not getting what it needs to stay healthy). I have a protein shake at 9 at night, so I hear you (plus the plant based protein shakes seem to be easy to digest at night, so I do not have a heavy stomach when I do it that late at night, and right before bedtime an hour or so later). Sandwich is good also. Take one with you to the gym, and eat one on the way home after your workout (or perhaps at the gym, right after the workout - along with the protein shake you probably do also right after a workout). Another one that I like to do, is go and buy brown rice vegetarian sushi rolls (with avocado and carrots and pickled ginger - no wasabi for me please!) and just eat 2 or 3 of them a night (and save the other half for the next night - they keep pretty well in the frig). Cereal is another example of something healthy to eat at night that is quick (doesn't have to be just for breakfast!).

[Synny667]

Not much on sushi unless it is asparagus rolls!! I will probably start packing a sandwich to eat at the gym since it will travel better and not need a fridge. Usually a protein shake tides me over cause of the almond milk and double serving of protein but tonight I am going to try a small dinner. Just ready for a big fat cinnamon roll and chai latte tomorrow, my treat from a local vegan bakery that are OMG good that even my meat eater friends try to steal my goodies from there!!

[Synny667]

Just got home from ringing in the new year and I know this will be my year! I got to talk to someone who means a lot to me and got the thumbs up so full speed ahead! Ready to see what each day brings me but for now I sleep lol.