BN_Healthy Training Journal

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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bnhealthy
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BN_Healthy Training Journal

#1 Postby bnhealthy » Thu Dec 29, 2011 10:08 am

Thanks for setting up this challenge - it's awesome to know that you're not alone in this sometimes challenging journey. My goal is to compete in my first figure competition in July/Aug 2012.
I didn't think I'd be affected by the holiday - but OH BOY! I've gotten off track with diet for sure! Yikes! It's ok -I'm cleansing today and my delivery of organic fruits and veggies will be coming and I'll do weekly meal planning.
My other challenge is a "gimpy" knee. I had surgery in March 2011 and it still hasn't healed properly. I'm doing PT plus weights (Have Dr's clearance to train).

My other goal is to be more conscience of my protein intake. I think I'll have more gains if I do. I follow a mostly raw-vegan diet so I know I get enough protein for the average person. However for the muscle gains I need - I think I need to increase my (raw) protein shakes.

Here I go!!! :boxer:

bnhealthy
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Re: BN_Healthy Training Journal

#2 Postby bnhealthy » Sun Jan 01, 2012 9:28 pm

Felt great to be back in the game! Awesome workout and clean eating today!

Dumbbell bent over row
close grip seated row
bench press
dumbbell overhead press
lateral dumbbell flys
tricep pull downs
dumbbell bicep curl
4 circuits of each - increasing weight each time/ 5min of cardio at 75% MHR between each circuit'
4 sets of ab curls on the ball

Diet
Green juice laced w. spirulina
Green smoothie - 2 scoops of sunwarrior, spinach, tbls Cocoa, 1banana, 1/3 C of oats
Superbowl - small apple, 2 TBLS chia seed, 4 TBLS hemp seed 1C raw almond mylk
Postworkout shake - 2 scoops sunwarrior, 4 TBLS Hemp protien, Glutamine and BCAAs
Large salad with 3C lettuce, 1/2 small avocado, bunch of spouts, pumkin seed, mato and homemade creamy apple dressing
Sunwarrior choc protien shake
Seitan & Brocolli

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Re: BN_Healthy Training Journal

#3 Postby claudial » Mon Jan 02, 2012 9:38 am

Glad you are here hon! You will find lots of support here!

Looks like you started year off well...keep at it and as you know I am here for you

Much love and success

Chat soon
Claudia

bnhealthy
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Re: BN_Healthy Training Journal

#4 Postby bnhealthy » Mon Jan 02, 2012 6:42 pm

Thanks Claudia!

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Re: BN_Healthy Training Journal

#5 Postby bnhealthy » Mon Jan 02, 2012 6:52 pm

Jan 2.

Today's was a great workout. I went a little light since I was doing legs and didn't want to over tax my bad knee.

4 circuits - increasing weight each circuit. 5 min of cardio on the bike at about 75% MHR
Smith machine squats
Squats w dumbbells
hamsting curls
Deadlifts
calf press (using leg press)

Diet:
Lg green soothie, 2 scoops sunwarrior, spinach, strawberries, 1/3 C oats
Post workout protein shake: Hemp protein, sunwarrior & Spirulina - BCAA's & Glutamine
Large salad with hemp seeds, sunflower seeds and raw dressing
Vegan meatloaf (Claudia's recipe SUPER YUM!) & broccoli
Green smoothie - Sunwarrior choc protein, 1 TBLS cocoa, romaine lettuce, straberries
Setian & green beans

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Re: BN_Healthy Training Journal

#6 Postby bnhealthy » Tue Jan 03, 2012 11:03 pm

Ok, first day back to work - yuck! I wish I could just train for the competition full time.
My knee is holding up however, I'm REALLY worried that I've hurt my shoulder. Going to ice it tonight.

Workout:
35 min cardio - precore

Diet
Post cardio smoothie - spinach, 2 scoops sun warrior, tbls cocoa, oats, maca
superbowl - small apple, 4tbls hemp seed, 2 tbls chia seed, almond mylk
Vegan meatloaf, gravy with raw cabbage & hempseeds
Huge salad with sprouts & pumpkins seeds and homemade dressing
Protien shake - hemp, sunwarrior
Flax crackers and homemade vegetable bean

bnhealthy
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Re: BN_Healthy Training Journal

#7 Postby bnhealthy » Thu Jan 05, 2012 10:25 pm

Jan 5



Knee is holding up - still going lite though because I have really thick legs

3 circuits - increasing weight each circuit.
Leg press
Smith machine 1 legged squats
hamsting curls
Hamstring lifts with ball
calf press (using leg press)

Diet:
preworkout oatmeal with sunwarrior protein a few goji berries
Postworkout - protein smoothie w/ banana & swiss chard
Cabbage with lemon little oil & hemp seeds/ Vegan meatloaf
Large salad with sprouts and homemade dressing
protein shake - 2 scoops sunwarrior
Setian & gravy, greenbeans, salad with avocado & homemade dressing

bnhealthy
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Re: BN_Healthy Training Journal

#8 Postby bnhealthy » Sun Jan 08, 2012 10:12 pm

Ok haven't posted in a few days - it's hard to remember.

Knee is holding up - still going lite though because I have really thick legs

Jan 8-
3 circuits - increasing weight each circuit.
Leg press
Smith machine 1 legged squats
hamsting curls
Hamstring lifts with ball
calf press (using leg press)

Jan 6 - cardio

Jan 7 Rest day

Jan 8 - 4 circuits
5 min warm on bike
Legs
leg press
Hamstring curl
2 min jumprope
Adductors
abductors
2 min jump rope

Abs on the decline w/ 2lb ball
calf raises

bnhealthy
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Re: BN_Healthy Training Journal

#9 Postby bnhealthy » Mon Jan 09, 2012 4:41 pm

Felt great to be back in the game! Awesome workout and clean eating today!

4 sets - increasing weight each set
Dumbbell bent over row
close grip seated row
Delt pulls with Rope
tricep pull downs
Tricep kickbacks
dumbbell bicep curl
Barbbell bicep curls
Core work

Diet
Pre-workout: Oatmeal with sunwarrior vanilla
Homemade coconut yogurt with sunwarrior protein powder
Golden Beet salad with microgreens and protein shake
Snack - protien shake
Dinner - Home made vegetable bean soup

bnhealthy
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Re: BN_Healthy Training Journal

#10 Postby bnhealthy » Tue Jan 10, 2012 10:04 pm

35 min cardio on precore

Diet:
Post workout smoothie - spinach, sunwarrior, cocoa, spirulina, banana & strawberries
Superbowl chia seeds, & hemp seeds, rice mylk, apple
salad - greens, sprouts, tomato, pumpkin seeds, sunflower seeds, homemade cucumber dressing
Raw yogurt with sunwarrior protein
Protein shake
Seitan salad wth peas, sprouts & avacado & Flax seed oil

bnhealthy
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Re: BN_Healthy Training Journal

#11 Postby bnhealthy » Wed Jan 11, 2012 10:22 pm

Rest day... much needed.

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kareno
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Re: BN_Healthy Training Journal

#12 Postby kareno » Thu Jan 12, 2012 2:40 am

Hey there! Keep up the great work in journaling! Makes me hungry just reading it! Haha! :)

bnhealthy
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Re: BN_Healthy Training Journal

#13 Postby bnhealthy » Thu Jan 12, 2012 1:51 pm

LOL, thanks so much! Will do!

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Re: BN_Healthy Training Journal

#14 Postby bnhealthy » Fri Jan 13, 2012 10:00 pm

Back & Bic's today:

close grip rows
Barbell upright rows
Wide grip pull ups
Close grip pull ups
rows

Diet - Was really hungry today...

Pre-workout: Oatmeal with protein powder
Post-workout: Hemp protein with coconut mylk
Green smoothie - choc protein, romaine, stawberry, maca & Cocoa
Veg bean soup & Golden beet salad
Oatmeal with almonds
2 clementines
Vegan meatloaf w/ Gravy, rice, peas & corn
Still feeling hungry - Chocolate protein shake with rice mylk

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kareno
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Re: BN_Healthy Training Journal

#15 Postby kareno » Fri Jan 13, 2012 10:43 pm

How do you make your vegan meatloaf? Or is it purchased? Sounds yummy!


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