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Day 1:

 

Completed today's workout and feel great!

 

I'm feeling strong and excited about the journey.

 

I am following a muscleandfitnesstrainer program. (I hope that's okay.)

 

Barbell Military Press 4 sets of 8

Lateral Raise 4 sets of 8

Front Raise 4 sets of 8

Full Range Lateral Raise 4 sets of 12

Bent Over Close Grip Rows Both Arms 3 sets of 15

Rear Delt Raise 3 sets of 15

Edited by veronicaf
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To create “New Year’s Resolutions” that you’ll actually stick to, answer the following questions:

 

1. What are the activities I am most passionate about and that bring me the most joy?

-spending time with my family

-reading or listening to self-improvement books

-continuing to learn about my career, fitness, healthy eating, and spirituality

-kickboxing and dance type cardio workouts

-weight training

 

2. What makes me wake up every day excited to do what I get to do for my job?

-being excited about the new information I’ve recently learned and wanting to apply lessons learned

 

3. What can I do every day to bring about the most fulfillment in my life?

-stay healthy (eat nutritious foods, learn new recipes, exercise regularly, meditate/pray, laugh a lot, and just enjoy each moment!)

 

4. What makes me smile more than anything else?

-watching my two sons grow into wonderful young men day by day.

 

5. What would I do if money and time weren’t limiting obstacles in my life?

-fitness instructor/personal trainer

-life coach

-motivational speaker

 

6. What does my dream life look like?

-self employed with plenty of time spent in the gym

-spending lots of time with my family enjoying life

 

7. What steps do I need to take in order to achieve what I really want to in life?

-clean up my finances (pay off debt, save money, set home based business)

-continue to workout regularly

-clean up my eating

-stay positive

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Day two Workout:

 

Turbo Kick - 40 minutes

 

Strength Training:

 

Barbell Squat 3 sets of 12

Step Ups 3 sets of 15

Adductor Side Steps 3 sets of 12

Laying On Ground Feet On Ball Leg Curl Both Legs 3 sets of 15

Barbell Incline Bench Press On Bench 4 sets of 12

Bench Dumbbell Flys One Arm 3 sets of 15

Standing High Cable Chest Press 3 sets of 20

Dumbbell Incline Bench Press Alternating Arms 4 sets of 10

Laying on Ball Abdominal Crunches With Band 3 sets of 15

 

Great workout!

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Day -3

 

The exercise in the mirror today was eye opening. I am going to do this regularly.

 

Today's workout was Turbo Kick.

 

Didn't stick to today's diet completely. My diet is a work in progress. Need to work on portion control and staying away from junk food.

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Day 5:

 

AM Cardio: Turbo Kick

 

PM Weights:

 

Leg Extension 2 sets of 15

Bench Step ups 3 sets of 15

Dumbbell Squat With Ball 3 sets of 12

Leg Curl 3 sets of 15

Lat Pulldowns Alternating Arms 3 sets of 20

Seated On Ball Close Grip High Rows With Band 3 sets of 12

Standing Dumbbell Shrugs 3 sets of 15

Laying on Ball Abdominal Crunches Hands by Head With Band 4 sets of 20

 

Happy New Year!

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Thanks John!

 

AM Cardio:

Insanity Plyometric Cardio

 

PM Weights:

Barbell Bench Press On Bench 3 set of 15

Dumbell Bench Press On Ball Alternating Arms 3 sets of 10

Standing High Cable Flys Both Arms 3 sets of 8

Standard Push Ups On Ground/Power Push Up 3 sets of 10

Standing Bicep Curl Dumbbell With Band 3 sets of 15

Standing Kickbacks Both Arms With Band 3 sets of 25

Barbell High Bicep Curls 3 sets of 15

Standing Cable Triceps Extension Both Arms 3 sets of 10

Laying on Ball Abdominal Crunches With Band 4 sets of 20

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Workout - Tuesday Jan 3:

 

Seated On Bench Barbell Military Press 2 sets of 15

Lateral Raise 3 sets of 12

Standing Front Raise 3 sets of 12

Barbell Bent Over Close Grip Rows 2 sets of 15

Rear Delt Raise 2 sets of 10

Laying on Ball Abdominal Crunches With Band 2 sets of 25

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Wednesday, Jan 4:

 

AM Cardio - Turbo Fire 45

 

PM Wieghts

 

Barbell Squat 3 sets of 10

BB Bench Step Ups 3 sets of 5

Adductor Side Steps 2 sets of 25

BB Deadlifts 3 sets of 10

Barbell Incline Bench Press 3 sets of 10

Laying on Bench Dumbbell Flys 3 sets of 12

Standing High Cable Chest Press Alternating Arms 3 sets of 10

Kettlebell Incline Bench Press Alternating Arms 3 sets of 10

Kettlebell Double Windmill 3 sets of 8

Kettlebell Halo 3 sets of 8

 

 

My diet has been pretty good. My diet is still a work in progress. I have been keeping a food log on fitbit.com. Tomorrow, I will start including my food log in this journal for added accountability. I've gotten some good meal ideas from this site and that helps a lot.

 

Thanks all!

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1. Raisin bagel, Peanut butter, 1/2 cup hash brown potatoes, tea

2. Pita bread, hummus, tomato, lettuce, onions, McDougall soup, grapefruit

3. ½ Lara Bar

4. Stir fry Veggies, rice, vegan hot and sour soup

5. Protein powder, soy pudding, banana

PM Cardio: Turbo Fire 60 min and yoga 20 min

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Friday, Jan 6, 2012:

Nutrition

1. Oatmeal, apples, raisins

2. Protein shake, hemp milk, PB, Banana

3. Veggie stir fry, rice, apple

4. Veggies and pasta

5. ½ Lara bar, air popped popcorn

 

AM Cardio: Hip Hop Hustle

PM Weights:

Kettlebell Overhead Squat 3 sets of 6

Walking Lunge 3 sets of 8

Standing Barbell Upright Row 3 sets of 12

Standing Shoulder Press With Band Both Arms 3 sets of 15

Laying on Ball Abdominal Crunches With Band 3 sets of 25

Cable Abdominal Crunch 2 sets of 25

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Saturday, Jan 7

 

Today is a rest day. No exercise.

 

My food choices could have been better. However, I made better choices than I have on previous saturdays.

 

1. Oatmeal, almond milk, apples, and raisins

2. 1/2 PB sandwich with Whole Wheat Bread

3. Buffalo Tofu, Home Fries, Salad

4. Vegan cookies (2)

5. Pita, Black Beans, Salsa, and Hummus and a few left over homefries

6. Grapefruit

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Sunday, Jan 8, 2012

 

1. Vegan sausagem homefries, biscuit

2. 1/2 Lara bar

3. salad, hummus, salsa, tortilla

4. Grapefruit

5. PB sandwich, tea

6. 1/2 Lara bar

 

Am Cardio: Turbo Kick

PM: Weights

 

Abdominal Crunches with Kettlebell 3 sets of 20

Prone Iso Abs 2 sets of 45

Dumbbell Sumo Squat 3 sets of 10

Alternating Side Lunge 3 sets of 10

Standard Push Ups On Knees On Ground 4 sets of 8

Dumbbell Flys 4 sets of 8

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Monday, January 9

 

Today was very hectic at work and I failed to get in all my meals. So by dinner time I lost it a bit. I will get right back on track for tomorrow.

 

Nutrition:

1. Oatmeal, apple, soy milk

2. a few nuts

3. Cream of brocolli soup* and quinoa pilaf*

4. 1/2 Lara bar

5. vegan burger, wheat bread, cream of brocolli soup*, fries

 

*recipes from Dr. Barnards 21 Day Kickstart

 

Workout:

Standing DB Shoulder Press 4 sets of 8 reps

Standing DB Lateral Raise 3 sets of 10 reps

Cable Triceps Exension 4 sets of 8 reps

DBTricep Extension Alt Arms 3 sets of 10

Kettlebell Halos 4 sets of 8 each direction

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Wednesday, Jan 11

PM Workouts;

Cardio - Hip Hop Hustle

Weights:

Straight legged deadlift 3 sets of 10

Lat Pulldowns 3 sets of 10

Dumbbell Bent Over Wide Grip Rows One Arm 2 sets of 8

Seated Bicep Curl Alternating Arms 2 sets of 8

Standing Bicep Curl Barbell 2 sets of 8

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Thursday, Jan 12

PM Cardio:

Turbo Kick

Felt great! My energy level has been low for the past two days. My energy level felt almost normal during this workout. I'm trying to figure out just how much food (calories) I need. I believe I may not be eating enough on some days.

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Sunday, Jan 15

 

 

AM Cardio: Turbo Kick

 

PM Weights:

DB Incline Bench Press – One Arm 3 sets of 10

DB Incline Bench Flys – Alt Arms 3 sets of 8

DB Military Press – One Arm 4 sets of 8

DB Front Raise – Alt Arms 3 sets of 10

Cable Triceps Ext – One Arm 3 sets of 8

Seated DB Overhead Tricep Extension 3 sets of 10

Plank 3 sets of 20

Crunches with Twist 4 sets of 20

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Friday, Jan 20

 

Weights

Wide Grip Lat Pulldown 3 sets of 12

One Arm DB Row 3 sets of 12

Seated Cable Row 3 sets of 12

Underhand Cable Pulldown 3 sets of 12

Alt DB Curl 3 sets of 12

DB Preacher Curl 3 sets of 12

Standing Biceps Cable Curl 3 sets of 12

 

No Cardio today.

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