Synny's training journal
Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus
- Synny667
- Elephant
- Posts: 1813
- Age: 39
- Joined: Wed Nov 09, 2011 1:06 pm
- Location: Lee's Summit,MO
- Contact:
Re: Synny's training journal
OH yeah I am so doing a happy dance!!! Well kinda since my legs feel like i have been ran over by a mac truck lol. Went to the store to get kale and a lemon and found exactly what I have been craving.... a gluten free vegan individual pizza!!!! I don't have to worry about eating a big pizza all by myself!!
Breakfast
1/2c dry oats cooked in water
1/4c dried cranberries
2 tbsp whole flaxseed ground up
Snack
Two moms in the raw gojiberry granola bar
5 dates
Lunch
1 slice lentil loaf
1 corn bread muffin
1 baked potato
6 roasted aparagus sprears and brussels sprouts
Snack
1 1/2c applesauce
1 scoop protein powder
Post workout
8 oz almond milk
2 scoops protein powder
Supper
gluten free vegan cheese pizza
Bedtime
8oz almond milk
1 scoop protein powder
21 min elliptical
60 mins yoga
Incline chest press: 3 sets 55 lbs 20 reps, 3 sets 55 lbs 15 reps, 2 sets 55 lbs 12 reps
Flat chest press: 3 sets 45 lbs 20 reps, 3 sets 45 lbs 15 reps, 2 sets 55 lbs 12 reps
Decline chest press: 3 sets 55 lbs 20 reps, 3 sets 55 lbs 15 reps, 2 sets 55 lbs 12 reps
Incline flye: 2 sets 15 lbs 20 reps, 3 sets 15 lbs 15 reps, 3 sets 15 lbs 12 reps
Tricep extension: 3 sets 15 lbs 20 reps, 3 sets 15 lbs 15 reps, 2 sets 15 lbs 12 reps
Rope pulldown: 3 set 40 lbs 20 reps, 3 sets 40 lbs 15 reps, 2 sets 40 lbs 12 reps
Seated machine dips: 3 sets 45 lbs 20 reps, 3 sets 45 lbs 15 reps, 2 sets 45 lbs 12 reps
Breakfast
1/2c dry oats cooked in water
1/4c dried cranberries
2 tbsp whole flaxseed ground up
Snack
Two moms in the raw gojiberry granola bar
5 dates
Lunch
1 slice lentil loaf
1 corn bread muffin
1 baked potato
6 roasted aparagus sprears and brussels sprouts
Snack
1 1/2c applesauce
1 scoop protein powder
Post workout
8 oz almond milk
2 scoops protein powder
Supper
gluten free vegan cheese pizza
Bedtime
8oz almond milk
1 scoop protein powder
21 min elliptical
60 mins yoga
Incline chest press: 3 sets 55 lbs 20 reps, 3 sets 55 lbs 15 reps, 2 sets 55 lbs 12 reps
Flat chest press: 3 sets 45 lbs 20 reps, 3 sets 45 lbs 15 reps, 2 sets 55 lbs 12 reps
Decline chest press: 3 sets 55 lbs 20 reps, 3 sets 55 lbs 15 reps, 2 sets 55 lbs 12 reps
Incline flye: 2 sets 15 lbs 20 reps, 3 sets 15 lbs 15 reps, 3 sets 15 lbs 12 reps
Tricep extension: 3 sets 15 lbs 20 reps, 3 sets 15 lbs 15 reps, 2 sets 15 lbs 12 reps
Rope pulldown: 3 set 40 lbs 20 reps, 3 sets 40 lbs 15 reps, 2 sets 40 lbs 12 reps
Seated machine dips: 3 sets 45 lbs 20 reps, 3 sets 45 lbs 15 reps, 2 sets 45 lbs 12 reps
I do because I can. I can because I want to. I want to because you said I couldn't.
I don't make excuses... I make results
If it doesn't challenge you, it doesn't change you
I don't make excuses... I make results
If it doesn't challenge you, it doesn't change you
- amandagracewing
- Rabbit
- Posts: 114
- Age: 33
- Joined: Mon Dec 19, 2011 8:31 pm
- Location: New York
- Contact:
Re: Synny's training journal
Hi Nancy! Your workouts are SO impressive, sister! I LOVE THEM! Did you get my email? Hope it got to you OK- if you have more questions, please let me know!
Can you share your lentil loaf recipe? I'd love to try it! SOUNDS AWESOME!
Have an amazing day!
xo Amanda
Can you share your lentil loaf recipe? I'd love to try it! SOUNDS AWESOME!
Have an amazing day!
xo Amanda
- Synny667
- Elephant
- Posts: 1813
- Age: 39
- Joined: Wed Nov 09, 2011 1:06 pm
- Location: Lee's Summit,MO
- Contact:
Re: Synny's training journal
I found it on pintetest. I have to tweak it a bit but is yummy all the same. I will part the link for it when I get home tonight
I do because I can. I can because I want to. I want to because you said I couldn't.
I don't make excuses... I make results
If it doesn't challenge you, it doesn't change you
I don't make excuses... I make results
If it doesn't challenge you, it doesn't change you
- amandagracewing
- Rabbit
- Posts: 114
- Age: 33
- Joined: Mon Dec 19, 2011 8:31 pm
- Location: New York
- Contact:
Re: Synny's training journal
You rock! Thanks chicka!
- Synny667
- Elephant
- Posts: 1813
- Age: 39
- Joined: Wed Nov 09, 2011 1:06 pm
- Location: Lee's Summit,MO
- Contact:
Re: Synny's training journal
I can tell you it is super simple but needs more flavor so you have to play around with it. I want to make a put of navy beans and corn bread. I am making it at work and it sounds so good
I do because I can. I can because I want to. I want to because you said I couldn't.
I don't make excuses... I make results
If it doesn't challenge you, it doesn't change you
I don't make excuses... I make results
If it doesn't challenge you, it doesn't change you
- Synny667
- Elephant
- Posts: 1813
- Age: 39
- Joined: Wed Nov 09, 2011 1:06 pm
- Location: Lee's Summit,MO
- Contact:
Re: Synny's training journal
Rockin day!!! Sun was out, kinda windy and warm, work was a breeze but full of temptations, didn't eat any temptation. Got to the gym and it felt great. I can say I honestly gavae it 200% and when I wanted to short myself a rep or 2 I told myself 1 more rep just 1 more rep and finished out my set.
Breakfast
1/2c dry oats cooked in water
1/4c dried cranberries
2 tbs whole flax seed ground up
1/4c almond milk
Snack
10 oz green monster smoothie
Lunch
1 slice lentil loaf
6 roasted brussels sprouts
5 roasted asparagus spears
1/2 large sweet potato mashed with cinnamon only
1 cornbread muffin
Snack
1c cinnamon applesauce
5 walnut halves
1 scoop protein powder
Preworkout snack
16 oz green monster smoothie
Post workout
8 oz almond milk
2 scoop protein powder
Bedtime
8 oz almond milk
1 scoop protein powder
Turbokick: 45 mins
Back/Biceps
Iso row: 3 sets 45 lbs 20 reps, 3 set 45 lbs 15 reps, 2 sets 45 lbs 12 reps
Back extension: 3 sets 20 reps, 3 sets 15 reps, 2 sets 12 reps
Iso pulldown: 1 set 25 lbs 20 reps, 2 sets 30 lbs 20 reps, 3 sets 30 lbs 15 reps, 2 sets 30 lbs 12 reps
Narrow grip cable curl: 3 sets 25 lbs 20 reps, 3 sets 25 lbs 15 reps, 2 sets 25 lbs 25 reps
21's: 8 sets 12 lbs
Reverse curl: 3 sets 30 lbs 20 reps, 3 sets 30 lbs 15 reps, 2 sets 30 lbs 12 reps
Thinkin I could possibly up my weight a bit next week. Not much but will try 5 lbs on somethings. Really want to build some muscle.
Breakfast
1/2c dry oats cooked in water
1/4c dried cranberries
2 tbs whole flax seed ground up
1/4c almond milk
Snack
10 oz green monster smoothie
Lunch
1 slice lentil loaf
6 roasted brussels sprouts
5 roasted asparagus spears
1/2 large sweet potato mashed with cinnamon only
1 cornbread muffin
Snack
1c cinnamon applesauce
5 walnut halves
1 scoop protein powder
Preworkout snack
16 oz green monster smoothie
Post workout
8 oz almond milk
2 scoop protein powder
Bedtime
8 oz almond milk
1 scoop protein powder
Turbokick: 45 mins
Back/Biceps
Iso row: 3 sets 45 lbs 20 reps, 3 set 45 lbs 15 reps, 2 sets 45 lbs 12 reps
Back extension: 3 sets 20 reps, 3 sets 15 reps, 2 sets 12 reps
Iso pulldown: 1 set 25 lbs 20 reps, 2 sets 30 lbs 20 reps, 3 sets 30 lbs 15 reps, 2 sets 30 lbs 12 reps
Narrow grip cable curl: 3 sets 25 lbs 20 reps, 3 sets 25 lbs 15 reps, 2 sets 25 lbs 25 reps
21's: 8 sets 12 lbs
Reverse curl: 3 sets 30 lbs 20 reps, 3 sets 30 lbs 15 reps, 2 sets 30 lbs 12 reps
Thinkin I could possibly up my weight a bit next week. Not much but will try 5 lbs on somethings. Really want to build some muscle.
I do because I can. I can because I want to. I want to because you said I couldn't.
I don't make excuses... I make results
If it doesn't challenge you, it doesn't change you
I don't make excuses... I make results
If it doesn't challenge you, it doesn't change you
- Synny667
- Elephant
- Posts: 1813
- Age: 39
- Joined: Wed Nov 09, 2011 1:06 pm
- Location: Lee's Summit,MO
- Contact:
Re: Synny's training journal
So a friend planted a seed in my brain and another friend watered that seed. I am seriously considering doing the Warrior Dash this year..... I need to decide by this weekend so I can switch my training around if I decide to do it. Any thoughts anyone?????
I do because I can. I can because I want to. I want to because you said I couldn't.
I don't make excuses... I make results
If it doesn't challenge you, it doesn't change you
I don't make excuses... I make results
If it doesn't challenge you, it doesn't change you
- amandagracewing
- Rabbit
- Posts: 114
- Age: 33
- Joined: Mon Dec 19, 2011 8:31 pm
- Location: New York
- Contact:
Re: Synny's training journal
Nancy, I did the Warrior Dash! It's SO SO FUN and actually not as scary as it sounds! You'll knock it out of the part! If you need training ideas or tips, get at me PLEASE! You'll basically be hooked if you do it- just a word of warning! XOXOX
- Synny667
- Elephant
- Posts: 1813
- Age: 39
- Joined: Wed Nov 09, 2011 1:06 pm
- Location: Lee's Summit,MO
- Contact:
Re: Synny's training journal
I have seen the videos and know I need to training so I can do it gracefully:) plyo and running are going to be my weakness
I do because I can. I can because I want to. I want to because you said I couldn't.
I don't make excuses... I make results
If it doesn't challenge you, it doesn't change you
I don't make excuses... I make results
If it doesn't challenge you, it doesn't change you
Re: Synny's training journal
If your passion is there, then do it!!!!
Water, fertilize, and shine the sun on that seed! And watch it grow into a mighty strong plant/tree!!!
Water, fertilize, and shine the sun on that seed! And watch it grow into a mighty strong plant/tree!!!
- Synny667
- Elephant
- Posts: 1813
- Age: 39
- Joined: Wed Nov 09, 2011 1:06 pm
- Location: Lee's Summit,MO
- Contact:
Re: Synny's training journal
Ok it didn't take me long to decide on the Warrior Dash.... I am so doing it!! Monday I will kick turbo out the door and welcome the track around the gym so that I can work on my running. Had a happy run in with a guy I like at the gym... *insert dreamy eyes* I got to even watch him workout
What a great day to be me.
Breakfast
1/2c dry oats cooked in water
1/4c dried cranberries
2 tbsp whole flaxseed ground up
1/4c almond milk
Snack
2 moms in the raw gojiberry granola bar (yoga made me hungry..... and I didn't have time to make a green monster)
Lunch
1 slice lentil loaf
1/2 large sweet potato mashed with only cinnamon
8 roast brussels sprouts
5 asparagus spears
1 cornbread muffin
Snack
1c cinnamon applesauce
1/4c crushed walnuts
1 scoop protein powder
Post workout
8 oz almond milk
2 scoops protein powder
Yoga: 60 mins
Boot camp (same format from Tuesday): 55 mins
Legs
Leg press: 3 sets 270 lbs 20 reps, 3 sets 270 lbs 15 reps, 2 sets 360 lbs 12 reps I thought about trying to go heavier but was side tracked watching mcdreamy workout on the leg press I was using....
Sumo Squat: 3 sets 65 lbs 20 reps, 3 sets 65 lbs 15 reps, 2 sets 65 lbs 12 reps need to up this weight next week felt to light after doing the leg press
Stiff leg deadlift: 3 sets 65 lbs 20 reps, 3 sets 65 lbs 15 reps, 2 sets 65 lbs 12 reps
Seated calf raise: 3 sets 90 lbs 20 reps, 3 sets 90 lbs 15 reps, 2 sets 90 lbs 12 reps need to either add a couple more sets or up my weight after the 3 sets of 20 reps

Breakfast
1/2c dry oats cooked in water
1/4c dried cranberries
2 tbsp whole flaxseed ground up
1/4c almond milk
Snack
2 moms in the raw gojiberry granola bar (yoga made me hungry..... and I didn't have time to make a green monster)
Lunch
1 slice lentil loaf
1/2 large sweet potato mashed with only cinnamon
8 roast brussels sprouts
5 asparagus spears
1 cornbread muffin
Snack
1c cinnamon applesauce
1/4c crushed walnuts
1 scoop protein powder
Post workout
8 oz almond milk
2 scoops protein powder
Yoga: 60 mins
Boot camp (same format from Tuesday): 55 mins
Legs
Leg press: 3 sets 270 lbs 20 reps, 3 sets 270 lbs 15 reps, 2 sets 360 lbs 12 reps I thought about trying to go heavier but was side tracked watching mcdreamy workout on the leg press I was using....
Sumo Squat: 3 sets 65 lbs 20 reps, 3 sets 65 lbs 15 reps, 2 sets 65 lbs 12 reps need to up this weight next week felt to light after doing the leg press
Stiff leg deadlift: 3 sets 65 lbs 20 reps, 3 sets 65 lbs 15 reps, 2 sets 65 lbs 12 reps
Seated calf raise: 3 sets 90 lbs 20 reps, 3 sets 90 lbs 15 reps, 2 sets 90 lbs 12 reps need to either add a couple more sets or up my weight after the 3 sets of 20 reps
I do because I can. I can because I want to. I want to because you said I couldn't.
I don't make excuses... I make results
If it doesn't challenge you, it doesn't change you
I don't make excuses... I make results
If it doesn't challenge you, it doesn't change you
- Synny667
- Elephant
- Posts: 1813
- Age: 39
- Joined: Wed Nov 09, 2011 1:06 pm
- Location: Lee's Summit,MO
- Contact:
Re: Synny's training journal
My one day off from work was a busy one..... I did all my shopping and I hope made enough food for the week. I am sure I did just always worry that I don't. Everything is gluten free (getting sick of gluten free btw.....) but I miss my wheat products especially my ezekiel bread!!! I made baked mac and "cheez" with veggie pattie, spicy sweet potato chili with cornbread muffins, sloppy lentils minus the bun, baked potato bites, roasted asparagus and spicy green beans with mushrooms. Was going to make some rice pudding but it is to late now and I am to tired. I really wish I could get 2 days off again.
Breakfast (my treat day and I woke up super hungry)
cinnamon roll
green tea
chedder and herb scone
Lunch
3 pieces of gluten free veggie pizza (homemade with gluten free crust, daiya cheese, spinach, onions, mushrooms and black olives with garlic and herb marinara sauce)
Supper
3 pieces gluten free veggie pizza
Post workout
8 oz almond milk
2 scoops protein powder
Turbo kick: 50 mins
Chest/biceps
Dumbbell fly: 3 sets 15 lbs 20 reps, 3 sets 15 lbs 15 reps
Dumbbell chest press: 3 sets 20 lbs 20 reps, 3 sets 25 lbs 15 reps
Straight arm pullover: 3 sets 15 lbs 20 reps, 3 sets 15 lbs 15 reps held the dummbell wrong and arm almost popped out of the socket.... didn't like that feeling. doesn't hurt and isn't tender but teach me to do that again
1 arm preacher curl: 3 sets 12 lbs 20 reps, 3 sets 15 lbs 15 reps
Preacher hammer curl: 3 sets 15 lbs 20- reps, 3 sets 20 lbs 15 reps
Seated dumbbell inner bicep curl: 3 sets 10 lbs 20 reps, 3 sets 10 lbs 15 reps
Breakfast (my treat day and I woke up super hungry)
cinnamon roll
green tea
chedder and herb scone
Lunch
3 pieces of gluten free veggie pizza (homemade with gluten free crust, daiya cheese, spinach, onions, mushrooms and black olives with garlic and herb marinara sauce)
Supper
3 pieces gluten free veggie pizza
Post workout
8 oz almond milk
2 scoops protein powder
Turbo kick: 50 mins
Chest/biceps
Dumbbell fly: 3 sets 15 lbs 20 reps, 3 sets 15 lbs 15 reps
Dumbbell chest press: 3 sets 20 lbs 20 reps, 3 sets 25 lbs 15 reps
Straight arm pullover: 3 sets 15 lbs 20 reps, 3 sets 15 lbs 15 reps held the dummbell wrong and arm almost popped out of the socket.... didn't like that feeling. doesn't hurt and isn't tender but teach me to do that again
1 arm preacher curl: 3 sets 12 lbs 20 reps, 3 sets 15 lbs 15 reps
Preacher hammer curl: 3 sets 15 lbs 20- reps, 3 sets 20 lbs 15 reps
Seated dumbbell inner bicep curl: 3 sets 10 lbs 20 reps, 3 sets 10 lbs 15 reps
I do because I can. I can because I want to. I want to because you said I couldn't.
I don't make excuses... I make results
If it doesn't challenge you, it doesn't change you
I don't make excuses... I make results
If it doesn't challenge you, it doesn't change you
- amandagracewing
- Rabbit
- Posts: 114
- Age: 33
- Joined: Mon Dec 19, 2011 8:31 pm
- Location: New York
- Contact:
Re: Synny's training journal
Hi Nancy,
How's your tummy treating you these days?! Seems like you're doing better but I wanted to check and see how you were doing with that!
Enjoy your day! xo
How's your tummy treating you these days?! Seems like you're doing better but I wanted to check and see how you were doing with that!
Enjoy your day! xo
- Synny667
- Elephant
- Posts: 1813
- Age: 39
- Joined: Wed Nov 09, 2011 1:06 pm
- Location: Lee's Summit,MO
- Contact:
Re: Synny's training journal
Haven't had any problems in a couple weeks now. I am achy from my arm trying to pop out of the shoulder socket last night. I have the day off from weights but will do what I can in yoga to stretch it out some. was looking in the mirror last night and realized I need to take a new pic lol. I do look a little skinnier. Got into a size 14 jeans yesterday!!! When I started out I was in a size 24/26 depending on the cut of the pants. Now in a size 14/16!! I gotta remember slow and steady wins the weight loss race
I do because I can. I can because I want to. I want to because you said I couldn't.
I don't make excuses... I make results
If it doesn't challenge you, it doesn't change you
I don't make excuses... I make results
If it doesn't challenge you, it doesn't change you
- Synny667
- Elephant
- Posts: 1813
- Age: 39
- Joined: Wed Nov 09, 2011 1:06 pm
- Location: Lee's Summit,MO
- Contact:
Re: Synny's training journal
Ahhh my active rest day. Ok so the extent of my gym time was....
Turbokick (last one till after warrior dash) 50 mins
Yoga: 65 mins
Breakfast
1c dry oats cooked in water
2 tbsp flax seed ground up
1/4c dried cranberries
Lunch
2/3c sloppy lentil
4.85 oz baby red potato roasted
5 asparagus spears roasted
1/2c sauteed onion
3 crimini mushrooms sauteed
2/3c sauteed green beans
Snack
2 pieces gluten free veggie pizza
Supper
1c sweet potato chili
1 cornbread muffin
8 oz almond milk
1 scoop protein
Just kinda hungry today. I know I ate a lot but not upset over it. Will be starting my running tomorrow so I know I will burn off anything that needs burned off
Turbokick (last one till after warrior dash) 50 mins
Yoga: 65 mins
Breakfast
1c dry oats cooked in water
2 tbsp flax seed ground up
1/4c dried cranberries
Lunch
2/3c sloppy lentil
4.85 oz baby red potato roasted
5 asparagus spears roasted
1/2c sauteed onion
3 crimini mushrooms sauteed
2/3c sauteed green beans
Snack
2 pieces gluten free veggie pizza
Supper
1c sweet potato chili
1 cornbread muffin
8 oz almond milk
1 scoop protein
Just kinda hungry today. I know I ate a lot but not upset over it. Will be starting my running tomorrow so I know I will burn off anything that needs burned off
I do because I can. I can because I want to. I want to because you said I couldn't.
I don't make excuses... I make results
If it doesn't challenge you, it doesn't change you
I don't make excuses... I make results
If it doesn't challenge you, it doesn't change you
Return to “Online Training Journals & Blogs”
Who is online
Users browsing this forum: No registered users and 5 guests