George's Training Journal

[GWork42]

Today was a leg day.

Squats: 4 sets x 12 reps
Leg Extensions: 3 sets x 12 reps
Romanian Deadlifts: 4 sets x 12 reps
Lying Leg Curls: 3 sets x 12 reps
Standing Calf Raises: 3 sets x 15 reps

Breakfast: Smoothie with hemp protein, vitamins, glass of water
Snack: Almonds, glass of water
Lunch: Lentils with Artichoke hearts, green salad, glass of water
Snack: Crackers with Daiya Cheese, glass of water
Dinner: Roasted vegetables w/ hummous wrap, bowl of lentil vegetable soup, glass of water
Snack: Protein drink, glass of water

Looking forward to tomorrow. Training chest and cardio.

[GWork42]

Today was chest and cardio.

Incline Bench Press: 4 sets x 12, 10, 8, 8
Flat Bench Press: 4 sets x 10, 10, 8, 8
Decline Bench Press: 4 sets x 8 reps
Incline Dumbbell Flyes: 3 sets x 12 reps

Cardio: Running 30 minutes at 7.2 mph

Breakfast: Smoothie with LifeBasics protein, vitamins, glass of water
Lunch: Navy bean, grilled vegetable wrap, glass of water
Snack: Almonds, glass of water
Dinner: Kidney bean BBQ mix (Kidney beans, BBQ shreds, tomatos) over pasta, green salad, glass of water
Snack: Protein drink

[GWork42]

Yesterday was a recovery day. Today I trained my back and abs.

Pull Ups: 4 sets x failure
Close Grip Pulldowns: 4 sets x 12 reps (increased reps from last week, ready to increase weight)
Bent Over Barbell Rows: 4 sets x 10 reps
Cable Pulley Rows: 4 sets x 10 reps (increased weight from last week)
Supset: Lying Leg Raises & Crunches, 3 sets x 15 reps

Breakfast: Green Protein Smoothie w/ 2 slices Ezekiel toast, almond butter and fruit spread, vitamins, glass of water
Snack: Pumpkin seeds, blueberries and strawberries, glass of water
Lunch: Green salad with mexican bean and avocado mix, glass of water
Snack: Protein drink, orange, glass of water
Dinner: Vegan tortilla soup, rice pilaf, green salad, glass of water
Snack: Protein drink

Feeling great and loving life.

[kareno]

Great work, George! (Pun intended!)

I love that YOU are "feeling great and loving life"!!!!!

Your food looks delicious too. Do you make your own tortilla soup? If so, how?

Thanks!
Karen

[GWork42]

Today was shoulders and cardio.

Military Press: 4 sets x 12, 10, 8, 8 reps
Lateral Dumbbell Raises: 4 x 10 - 12 reps
Bent Over Dumbbell Raises: 4 x 10
Cardio: Running on the treadmill at 7.2 mph for 30 minutes (3.58 miles)

Breakfast: Fruit Smoothie with hemp protein, peanut butter and jelly on Ezekiel toast, vitamins, glass of water
Snack: Almonds, apple, glass of water
Lunch: Black bean burger, lettuce, tomato, pickles and onion, glass of water
Snack: Protein drink
Dinner: Black bean, avocado, sweet pepper burrito (Ezekiel wrap), glass of water
Snack: Protein drink

Note to all: my wife makes our tortilla soup. We use a recipe from the Vitamix recipe book, substituting vegetable broth for the chicken broth. It is very good.

Note: I have not felt this good, or looked this good (according to my wife) in a long time. What took me so long to switch to a plant based, whole food diet?

[kareno]

YAAAAAAAYYYYYYYY! I LOVE that you're looking and feeling so good! That's so fantastic!

And, by the way, I'm so freakin' jealous of your Vitamix! I want one SO bad!

[GWork42]

Even though I did not make an entry yesterday, I did train. I trained my arms yesterday.

Barbell Curls: 4 sets x 12, 10, 8, 8 reps
Dumbbell Curls: 3 sets x 10 reps
Concentration Curls: 3 sets x 12 reps
Close Grip Bench Press: 4 sets x 12, 10, 10, 9 reps
Lying Triceps Extensions: 3 sets x 10 reps
Rope Cable Pushdowns: 3 sets x 12 reps

I forgot what I ate already, but it was good.

Today I ran on the treadmill for 45 minutes at 7.2 mph. That resulted in 5.41 miles.

Nutrition was not where I want it, due to a busy schedule of kids sports. I did manage to get two protein drinks, vegetable dumplings, celery with hummus and Tuscan Bean & Rice soup, crackers and daiya cheese. Lots of water was consumed.

Tomorrow is leg training day.

[GWork42]

Today I trained my legs.

Squats: 4 sets x 12 reps
Leg Extensions: 3 sets x 12 reps
Romanian Deadlifts: 4 sets x 12 reps
Lying Leg Curls: 3 sets x 12 reps
Standing Calf Raises: 3 sets x 15 reps

Breakfast: Green Smoothie with hemp protein, glass of water
Lunch: Multigrain pancakes with walnuts, glass of water
Snack: Fruit smoothie with protein, glass of water
Dinner: (This was awesome) Vegetarian Mushroom Stroganoff (soy based cream sauce), bread, spinach soup, glass of water and slice of chocolate cake. It was a friend's 50th birthday celebration.

Tomorrow is chest and cardio.

[kareno]

Nice! I don't suppose you have the recipe for that mushroom stroganoff you could share.... ?

[GWork42]

Yesterday got a little too busy to update my training journal. Yesterday was chest and cardio.

Incline Bench Press: 4 sets x 12, 10, 8, 8 reps
Flat Bench Press: 4 sets x 10, 10, 9, 8 reps
Decline Bench Press: 4 sets x 8 reps
Incline Dumbbell Flyes: 3 sets x 12 reps

Breakfast: Protein smoothie, vitamins, glass of water
Snack: Almonds, grapes, glass of water
Lunch: cheeseless pizza, small salad, glass of water
Snack: Preotein drink, glass of water
Dinner: Lentil soup, Large green salad, glass of water
Snack: Protein drink

Today is my recovery day.

[GWork42]

Yesterday was a recovery day. Today I trained my back and abs.

Pull Ups: 4 sets x failure
Close Grip Pulldowns: 4 sets x 12 reps (increased reps from last week, ready to increase weight)
Bent Over Barbell Rows: 4 sets x 10 reps
Cable Pulley Rows: 4 sets x 10 reps (increased weight from last week)
Supset: Lying Leg Raises & Crunches, 3 sets x 15 reps

Breakfast: Green Protein Smoothie w/ 2 slices Ezekiel toast, almond butter and fruit spread, vitamins, glass of water
Snack: Pumpkin seeds, blueberries and strawberries, glass of water
Lunch: Green salad with mexican bean and avocado mix, glass of water
Snack: Protein drink, orange, glass of water
Dinner: Vegan tortilla soup, rice pilaf, green salad, glass of water
Snack: Protein drink

Feeling great and loving life.

[GWork42]

Today I trained shoulders and did cardio.

Military Press: 4 sets x 12, 10, 8, 8 reps
Dumbbell Lateral Raises: 4 sets x 10 reps (increased weight from last week)
Dumbbell Bent Over Raises: 4 sets x 10 reps (increased weight from last week)
Cardio: 30 minutes running on the treadmill at 7.2 mph. Ran 3.62 miles.

Breakfast: Green protein smoothie, vitamins, glass of water
Snack: Almonds, apple, glass of water
Lunch: Black bean sweet potato tortilla pie, glass of water
Snack: Protein drink
Dinner: Vegetable cheeseless pizza on whole wheat crust, glass of water
Snack: Protein drink

From Skillet's song Awake, "I'm awake, I'm alive."

Yeah buddy. I am.

[GWork42]

Friday was arms day.

Barbell Curls: 4 sets x 10 - 12 reps
Dumbbell Curls: 3 sets x 10 reps
Dumbbell Concentration Curls: 3 sets x 12 reps
Closegrip Bench Press: 4 sets x 12, 10, 8, 8 reps (increased weight from last week)
Lying Triceps Extensions: 3 sets x 10 reps (increased weight from last week)
Cable Rope Pressdowns: 3 sets x 10 reps

Breakfast: Fruit smoothie with protein, vitamins, glass of water
Snack: Almonds, grapes, glass of water
Lunch: Black bean burger, fries, glass of water
Snack: Protein dring, apple, glass of water
Dinner: Mushroom Risotto, green salad, glass of water, 2 non-alcoholic beers

Today was cardio. I ran 45 minutes at 7.2 mph on the treadmill (5.41 miles).

Breakfast: Protein Drink
Lunch: Lentil soup, spinach salad, vitamins, glass of water
Snack: decaf mocha with soy milk
Dinner: Black bean, grilled veggie burrito, glass of water
Snack: tortilla chips, glass of water

[GWork42]

Yesterday ended up being a recovery day. Busy day of house work and running errands. I tried to update my log on my iPhone, but kept getting logged off before I could enter anything.

Today was chest and cardio.

Incline Bench Press: 4 sets x 12, 12, 8, 7
Flat Bench Press: 4 sets x 10, 9, 8, 8 reps
Decline Bench Press: 4 sets x 8 reps
Incline Dumbbell Flyes: 3 sets x 12, 10, 10 reps (increased weight from last week)
Cardio: Running on treadmill at 7.3 mph for 30 minutes (distance = 3.65 miles)

Breakfast: Green machine protein smoothie, vitamins, glass of water
Snack: protein drink, grapes, glass of water
Lunch: black bean burger, spinach salad, orange, glass of water
Snack: vegetarian chilli, banana, glass of water
Dinner: grilled vegetables, chick peas and cous cous, glass of water
Snack: crackers w/ daiya cheese, protein drink, glass of water

Feeling good. Ready to go.

[kareno]

Great work!!