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Saturday, Jan 21

 

AM Yoga/Meditation 50 min

 

PM Weights:

DB Wall Squats 3 sets of 12

DB Bulgarian Lunges 3 sets of 12

Sumo BB Squats 3 sets of 12

Seated Leg Curls 3 sets of 12

Standing Calf Raises 3 sets of 12

Seated Calf Raises 3 sets of 12

 

Program: Jamie Eason Live Fit Phase I

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Friday, Jan 27

 

No Cardio:

 

Wide Grip Lat Pull-Down 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

Alternating DB Curl 3 sets of 12

One-Arm DB Curl 3 sets of 12

Cable Biceps Curl 3 sets of 12

 

I feel so much stronger this week. I increased the weights on most exercises. I think a combination of a new weight training program, improved diet and the addition of supplements (i.e., protein and aminos) added in my progress. My diet is still a work in progress however.

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Saturday, Jan 28

 

Today is Leg Day. Leg training is not my favorite. I have knee problems which make training my legs difficult.

 

Today's workout:

 

DB Squats 3 sets of 12

DB Static Lunge 3 sets of 12

DB Sumo Squat 3 sets of 12

One Leg Bridge on Step 3 sets of 12

Standing Calf Raise with Band 3 sets of 12

Seated DB Calf Raises 3 sets of 12

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Sunday, Jan 29

 

Workout: (this is the last weight workout for week two of the program)

Seated DB Press 3 sets of 12

Front Delt Raise to a "T" 3 sets of 12

Side Lateral Raises 3 sets of 12

Seated Bent Over Rear Delt Flyes 3 sets of 12

Rear Shoulder Pull with Band 3 sets of 12

Exercise Ball Crunch with band 3 sets of 12

Air Bike with band 3 sets of 12

 

I'm really enjoying this program. I can't weight to see the final results.

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Thursday, Feb 2

 

Workout

BB Hack Squat 3 sets of 12

Wide Stance DB Squat 3 sets of 12

Walking BB Lunge 3 sets of 12

Single Leg KB Deadlift 3 sets of 12

Lying Leg Curls 3 sets of 12

Back Kick Back on Bench 3 sets of 12

Seated Calf Raise 3 sets of 12

Standing Calf Raise 3 sets of 12

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Veronica, great job sticking with your journal entries this month. You are approved for the prize package. Please continue to share your journal with the group, so many of us are interested in seeing what everyone else is doing. Also it'd be good to keep letting us know what you are eating as well. Food choices are just as important as workout choices. We can all pick up ideas from reading each others menus just as we can from reading workout routines.

 

Your sharing and hard work is appreciated,

 

-Dylan

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Friday, Feb 3

 

Workout

Narrow Lat Pulldown 3 sets of 10

Wide Grip Lat Pulldown

Seated Narrow Grip Cable Rows 3 sets of 10

TBar Row 3 sets of 10

Back Extension 3 sets of 10

BB Curl 3 sets of 10

Incline DB Curl 3 sets of 10

Alt Hammer Curls 3 sets of 10

 

I will start tracking my food on the log beginning on Sunday.

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Saturday, Feb 4

 

Workout:

Wide Pushups 3 sets of 10

Incline DB Press 3 sets of 10

Machine Flyes 3 sets of 10

Decline Flyes 3 sets of 10

Bench Dips 3 sets of 10

Lying BB Triceps Extension 3 sets of 10

One Arm DB Triceps Kickback 3 sets of 10

Overhead Two Handed DBTriceps Extensions 3 sets of 10

Cable One-Arm Triceps Extension 3 sets of 10

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Sunday, Feb 5

 

Workout:

AM: yoga and meditation

PM:

Hack Squat 3 sets of 10

Wide Stance BB Squat 3 sets of 10

DB Back Lunge 3 sets of 10

Single leg KB Deadlift 3 sets of 10

One legged Bridge w/step 3 sets of 10

Seated Calf Raise 3 sets of 10

Standing Calf Raise 3 sets of 10

 

Food:

1. Tofu Scramble with small potato and salsa, grapefruit

2. Tofu, brown rice, brocolli

3. 1/2 luna bar and grapefruit

4. pasta, stirfry veggies, hummus

5. Smoothie w/manitoba protein powder and banana

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Monday, Feb 6

 

1. Smoothie: Manitoba protein powder, soy milk, banana. Grapefruit

2. 2 slices wheat toast, PB + watermelon & cantaloupe +Tea

3. veggie sushi, salad, dressing

3. Luna Bar + watermelon & cantaloupe

4. Veggie Wrap with veggie cheese + vegan coleslaw

5. soy milk + grapefruit

 

Workout:

Seated DB Press 3 sets of 10

Rear Delt Cable Flyes 3 sets of 10

DB Front Raise 3 sets of 10

Seated Arnold Press 3 sets of 10

DB Lateral Raise 3 sets of 10

Seated Bent Over Rear Delt Raise 3 sets of 10

Crunches 3 sets of 10

Leg Raises 3 sets of 10

Oblique Crunches 3 sets of 10

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I didn't plan my meals today. So, of course I got off track.

 

1. Luna Bar, grapefruit, tea

2. tofu & potatoes

3. tomato soup + salad and dressing, roll

4. watermelon, cantaloupe, 2 oatmeal raisin cookies

5. Salad, dressing, pasta, tomato sauce

 

 

Workout

Narrow pull downs 3 sets of 10

Wide grip Pull down 3 sets of 10

Seated Narrow grip cable rows 3 sets of 10

T Bar rows 3 sets of 10

Back extensions 3 sets of 10

BB Curl 3 sets of 10

Incline DB Curls 3 sets of 10

Alternate Hammer Curl 3 sets of 10

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  • 2 weeks later...

I'm back.

 

Workout:

Wide Grip machine press 5 sets of 8

Wide and Close stanch push ups 3 sets of 15

Cable Crossovers 3 sets of 10

DB Incline Press 3 sets of 10

side to side push ups 3 sets of 10

Superset:

Toe touches 3 sets of 20

Crunches 3 sets of 20

Leg raise with medicine ball 3 sets of 10

Cable Crunches 3 sets of 10

30 min Cardio (Floor and Step)

 

Food:

1. 2 Vans Waffles, homefries, grapefruit

2. Protein shake, 1/2 banana, PB

3. Pasta, pesto, stirfry veggies

4. Protein shake, 1/2 banana

5. Protein shake

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Leg Day

 

Leg Extensions 2 warmup sets for 30 reps

Wide Stance BB Squat 2 lighter sets of 14, 2 heavier sets to failure

Leg Press 4 sets of 8 reps

Walking DB Lunges 3 sets of 20 reps

DB Step Ups 3 sets of 10 reps

Plie DB Squats 3 sets of 10 reps

Standing Calf Raise 3 sets of 20 reps

Leg Press Calf Raise 3 sets of 20 reps

 

Food:

Raisin Bagel with PB, tea

Stirfry Veggies, Tofu and Rice

Vegan Cookie and Banana

Burrito (WH tortilla, hummus, vegan refried beans, and salsa), green salad, italian dressing

Protein shake

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