Synny's training journal

[Synny667]

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

[amandagracewing]

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

[Synny667]

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

[amandagracewing]

You rock! Thanks chicka!

[Synny667]

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

[Synny667]

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.

[Synny667]

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?????

[amandagracewing]

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]

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

[Gaia]

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!!!

[Synny667]

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

[Synny667]

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

[amandagracewing]

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

[Synny667]

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

[Synny667]

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