klouisjean Posted January 17, 2012 Author Share Posted January 17, 2012 WOD:Flat Bench Barbell Press 4 sets x 10 repsIncline Bench Barbell Press 4 x 10Flat Bench Dumbbell Press 3 x 10Cable Crossover 3 x 10Parallel Bar Dips 3 x 10Close Grip Barbell Bench Press 4 x 10Lying Close Grip Barbell Triceps Extension Behind The Head 4 x 10Triceps Pushdowns 4 x 10Cable Rope Overhead Triceps Extension 3 x 1 Food: Breakfast:Chocolate Green smoothieprotein bars Snack:orangetea Lunch:Salad (lettuce, mushrooms, cucumber, carrot, sunflower seeds, nutritional yeast, nori, lemon, vinegar, celery, pepper)Carrotslemon Water Snack:applecucumber Dinner:sweet potato and cauliflower souptea Link to comment Share on other sites More sharing options...
klouisjean Posted January 18, 2012 Author Share Posted January 18, 2012 Today's WOD: Warm up Pull-ups 2 x 15Wide Grip Lat Pulldowns 4 x 12Underhand Cable Pulldowns 3 x 10Bent Over Barbell Rows 3 x 12Seated Cable Rows 3 x 12One Arm Dumbbell Rows 3 x 12Hyperextension (Back Extensions) 3 x 10Barbell Curls 4x12Close-Grip EZ Bar Curls 4×12Dumbbell Alternate Hammer Curls 4×12Preacher Curls 4×12Overhead Cable Curls 4×1 FOOD: Breakfast:Chocolate Green smoothieraw oats with protein powder, almond milk, and banana Snack:orangetea Lunch:Salad (lettuce, mushrooms, cucumber, carrot, sunflower seeds, nutritional yeast, nori, lemon, vinegar, celery, pepper)Carrotslemon Water Snack:applecucumber Dinner:sweet potato and cauliflower souptea Link to comment Share on other sites More sharing options...
klouisjean Posted January 19, 2012 Author Share Posted January 19, 2012 I am starting to really feel it in my arms. This week I am doubling up on legs, so I will do legs again tomorrow. I really want to build up my arms, I feel like they are too flabby and I want to see more muscle definition. I think for the next few weeks I will focus on them a little more, and maybe alternate each upcoming week with two tri days and two bi days the week after or something. I also need to start increasing weight, I want to start lifting heavier so I am going to start including what weights I lifted for each exercise (I saw someone including that in their journals which I think is a fab idea ). WOD:Standing Barbell Shoulder Press 4 x 10Arnold Dumbbell Press 4 x 10Upright Barbell Row 3 x 12Front Dumbbell Raises 3 x 12Standing Dumbbell Lateral Raises 3 x 12Bent Over low Pulley Side Lateral Raises 3 x 12Seated Bent-Over Rear Delt Raises 3 x 12Dumbbell Shrugs 3 x 10Declined Crunch 3 x 15Declined Oblique Crunch 3 x 15 on each sideDeclined Reversed Crunch 4 x 15Abs Weighted Crunch Machine 3 x 15Standing Barbell Twist 3 x 20Hanging Leg Raises 3 x 1 FOOD: Breakfast:Chocolate Green smoothieraw oats with protein powder, almond milk, and banana Snack:orangetea w/ milk Lunch:Salad (lettuce, mushrooms, cucumber, carrot, sunflower seeds, nutritional yeast, nori, lemon, vinegar, celery, pepper)Carrotslemon Water Snack:applecucumber Dinner:sweet potato and cauliflower souptea snack:dried figs (currently addicted to them) Link to comment Share on other sites More sharing options...
klouisjean Posted January 20, 2012 Author Share Posted January 20, 2012 LEG DAY!!! I love leg days They make me feel strong and tough. I also love putting a heavy stack of weights on the leg press machine. I am also in LOVE with heavy ropes. I am trying to work them in to my every day routine. WOD:Warm up 5 min on ellipticalsteady pace Leg Extensions 4 x 10Barbell Squats 4 x 10Hack Squats 4 x 10Lying Leg Press 4 x 10Smith Machine Lunges 3 x12Lying Leg Curls 4 x 10Seated Leg Curls 4 x 10Calve Press On The Leg Press Machine 4 x 20Standing Calf Raises 4 x 2 Heavy Rope pulls upper body pulls and lower body FOOD:Breakfast:Chocolate Green smoothieprotein shake Snack:apple with almond buttertea Lunch:Salad (lettuce, mushrooms, cucumber, carrot, sunflower seeds, nutritional yeast, nori, lemon, vinegar, celery, pepper)Carrotslemon Water Snack:orangecucumber Dinner:lentils and spaghetti squashtea snack:apple Link to comment Share on other sites More sharing options...
klouisjean Posted January 22, 2012 Author Share Posted January 22, 2012 Bootcamp today! It was awesome, I even got my husband to go with me. Tomorrow I'm going to be in pain and I love it! Link to comment Share on other sites More sharing options...
klouisjean Posted January 22, 2012 Author Share Posted January 22, 2012 Today is a rest day, but I might do some yoga later. I'm quite sore from bootcamp so I definitely need to at least stretch. Link to comment Share on other sites More sharing options...
klouisjean Posted January 23, 2012 Author Share Posted January 23, 2012 Today I tried a workout from a training plan I found. It is a 3-month plan and I am considering doing it and working my marathon/beast training into it. From what I can tell there are two circuit-type workouts, one for upper body and one for lower body and it alternates every day. Today was lower body. It's out of my comfort zone in that the first month alternating weeks are cardio only and I am hesitant to not lift for a week at a time. But perhaps there is some method to the madness and I can use those cardio-only weeks to really hit the marathon training hard. I also am starting a blog to sort of chronicle my journey in fitness and the activities I am doing as well as some of the other goals I am trying to reach in life. WOD:Circuit to be completed 3 times with 5 minutes of cardio in betweenBODY WEIGHT SQUATS x20STATIONARY LUNGES x15HAMSTRING CURLS ON BALL x15CALVE RAISES x30JUMP SQUATS x15 5-min walk on treadmill at 8% incline5-min elliptical5-min bike Food: Breakfast:Chocolate Green Smoothieprotein shake with bananagreen tea Snack:OrangeCoffee Lunch:Salad(lettuce, cucumber, green pepper, celery, nutritional yeast, mushroom, raw pepitas, hemp seeds)bag of carrotsApple Snack(:bag of cucumbersTea Dinner:Raw vegan chili (portobello, carrot, celery, red bell pepper, garlic, nama shoyu, cayenne pepper, ketchup, hot sauce, ACV, cumin, oregano) <--delicious!!!water Snack:Orangetea Link to comment Share on other sites More sharing options...
klouisjean Posted January 24, 2012 Author Share Posted January 24, 2012 I think I am going to go back to my other training plan, i am not a fan of having upper body and lower body days, it's too broad and I'd rather have days dedicated to certain muscle groups. So today is the last day for this program. I may revisit it at another time, but right now I want to build muscle and lean out and this program looks like it's mostly about leaning out. WODCircuit #1 completed x2FLAT BENCH PRESS 20lb/20ONE ARM ROWS 15lb/20MILITARY PRESS 15lb/20BICEP CURLS 15lb/20TRICEP KICKBACKS 12.5lb/20 Circuit #2 completed x2FLAT DUMBBELL PRESS 15lb/20SEATED ROW 50lb/20MILITARY PRESS BICEP CURLS 12.5lb/20BICEP CURLS 12.5lb/20TRICEP EXTENSIONS ROPE 40lb/20 FLAT DUMBBELL PRESS 15lb/20SEATED ROW 50lb/20MILITARY PRESS 15lb/20BICEP CURLS 12.5lb/20TRICEP EXTENSIONS ROPE 40lb/20 FOOD: Breakfast:Chocolate Green Smoothieraw steal cut oats with banana, almond milk, pumpkin spice, hemp seeds, protein powdergreen tea Snack:Orangelemon and hot water Lunch:Salad(lettuce, cucumber, green pepper, celery, nutritional yeast, mushroom, raw pepitas, hemp seeds)bag of carrotsApple Snack(:bag of cucumbersTea Dinner:Raw vegan chili (portobello, carrot, celery, red bell pepper, garlic, nama shoyu, cayenne pepper, ketchup, hot sauce, ACV, cumin, oregano) <--delicious!!!water Snack:Orangetea Link to comment Share on other sites More sharing options...
klouisjean Posted January 25, 2012 Author Share Posted January 25, 2012 So I started back on my previous training plan. Focused on Cardio and Back today. I felt AWESOME!!! Why I left this plan I do not know, because it makes me feel so awesome in the gym. I set a new high for my one-armed dumbbell rows, 30lb!! The heaviest I have done up until then was 20lb. I felt like such a beast. I plan on pushing the bar higher and higher every week. Also...HEMP SEEDS ARE AWESOME!!! They make everything taste yummy! WOD:40 minute runWide Grip Overhand Pullups (assisted) 3 sets of 10 reps (Superset)Bent Over Barbell Row 3 sets of 8 reps -30lbSeated Cable Rows 3 sets of 8 reps -60lb(End of superset) Wide-Grip Lat Pulldown 3 sets of 10 reps -70lb One-Arm Dumbbell Row 3 sets of 8 reps -30lb Hammer Strength Lat Pull 3 sets of 10 reps - 70lb Hyperextensions (Back Extensions) 3 sets of 8 reps - 25lb FOOD: Breakfast:Chocolate Green Smoothie(cocoa powder, frozen banana, frozen blueberries, hemp seeds, spinach almond/coconut milk)raw steal cut oats with banana, almond milk, cinnamon, chia seeds, protein powdercoffee Snack:Orangetea Lunch:Salad(lettuce, cucumber, green pepper, celery, nutritional yeast, mushroom, raw pepitas, hemp seeds)bag of carrotsApple Snack(:bag of cucumbersTea Dinner:Raw vegan chili (portobello, carrot, celery, red bell pepper, garlic, nama shoyu, cayenne pepper, ketchup, hot sauce, ACV, cumin, oregano, hemp seeds) <--delicious!!!water Snack:Orangetea Link to comment Share on other sites More sharing options...
klouisjean Posted January 26, 2012 Author Share Posted January 26, 2012 I'm getting back into the swing of things and starting to love my morning runs again. I plan on kicking it up a notch on Monday. I have 4 weeks until my 3 year wedding anniversary and I got a hott dinner dress that I need to look amazing in. So for I am going to write down every workout for the next 4 weeks so that I can plan it appropriately. The only thing I plan on changing from my normal plan is the first two weeks I am going to focus 2 days on arms and abs and the last two weeks I will focus 2 days on shoulders and abs. On top of my normal running routine which will start to escalate anyways. We will see how it goes, I don't plan on any miracles in a month but I hope to at least feel better and slim down a little. I am going to take a before picture tonight and hopefully after the 4 weeks I will be pleased with the results. In the end, I hope to hit my fitness goals in 6 months, I've already put in about 4 months of hard work on top of that, so that will be almost a year's worth. WOD:Wide-Grip Barbell Bench Press - 5 sets of 8 reps (1 warm-up set, 3 reg sets, 1 set of negatives) - 50lb Pushups - 3 sets of 15 reps Cable Crossover - 3 sets of 10 reps - 30lb Smith Machine Incline Bench Press - 3 sets of 10 reps - 40lb Side-to-Side Pushups - 3 sets of 10 reps (Superset)Toe Touchers - 3 sets of 20 repsCrunches - 3 sets of 20 reps (legs straight in the air)(End of superset) Knee/Hip Raise On Parallel Bars - 3 sets of 10 reps Cable Crunch - 3 sets of 10 reps - 70lb 40 minute run FOOD: Breakfast:Chocolate Green Smoothie(cocoa powder, frozen banana, frozen blueberries, chia seeds, spinach almond/coconut milk)raw steal cut oats with banana, almond milk, cinnamon, chia seeds, protein powderwater Snack:Orangetea Lunch:Salad(lettuce, cucumber, green pepper, nutritional yeast, mushroom, raw pepitas, hemp seeds)bag of carrotsApple Snack(:bag of cucumbersTea Dinner:red lentils over spaghetti squash...and probably hemp seeds since it's my new favorite thing.water Snack:Orangetea Link to comment Share on other sites More sharing options...
klouisjean Posted January 27, 2012 Author Share Posted January 27, 2012 Love my Leg Days WOD:Leg Extensions - 2 warm-up sets with lighter weight for 30 reps Wide Stance Barbell Squat - 2 lighter sets of 15 reps, 2 heavier sets to failure Leg Press - 4 sets of 8 reps Walking Barbell Lunge - 3 sets of 20 reps, baby steps Barbell Step Ups - 3 sets of 10 reps Plie Dumbbell Squat - 3 sets of 15 reps Standing Calf Raises - 3 sets of 20 reps, last set to failure Donkey Calf Raises - 3 sets of 20 reps, last set to failure Food: Breakfast:Chocolate Green Smoothie(cocoa powder, frozen banana, frozen blueberries, chia seeds, spinach almond/coconut milk)protein pancakes with banana and blueberrieswater and ACVMocha coffee Snack:Orangetea Lunch:Salad(lettuce, cucumber, green pepper, nutritional yeast, mushroom, raw pepitas, hemp seeds)baked sweet potatobag of carrotsApple Snack(:bag of cucumbersTea Dinner:Cauliflower and sweet potato soupwater Snack:Orangetea Link to comment Share on other sites More sharing options...
klouisjean Posted January 28, 2012 Author Share Posted January 28, 2012 Today is bootcamp day and I plan on getting in a 30 to 45 minute run. Plus I'm going to make some raw chili, walnut spread and raw cheesecake. Link to comment Share on other sites More sharing options...
klouisjean Posted January 30, 2012 Author Share Posted January 30, 2012 Leg Day!! WOD:Leg Extensions - 2 warm-up sets with lighter weight for 30 reps Wide Stance Barbell Squat - 2 lighter sets of 15 reps, 2 heavier sets to failure Leg Press - 4 sets of 8 reps Walking Barbell Lunge - 3 sets of 20 reps, baby steps Barbell Step Ups - 3 sets of 10 reps Plie Dumbbell Squat - 3 sets of 15 reps Standing Calf Raises - 3 sets of 20 reps, last set to failure Donkey Calf Raises - 3 sets of 20 reps, last set to failure Food: Breakfast:Chocolate Green Smoothie(cocoa powder, frozen banana, frozen blueberries, chia seeds, spinach almond/coconut milk)Oatmeal with banana, walnut butter, almond/coconut milk, protein powder, chia seedscoffee Snack:apple with walnut butterlemon water Lunch:Salad(lettuce, cucumber, green pepper, nutritional yeast, mushroom, raw pepitas, hemp seeds)bag of carrotsorange Snack:bag of cucumbersTea Dinner:raw chili water Snack:tea Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted January 30, 2012 Share Posted January 30, 2012 Do you plan to add any weight to your workouts? Link to comment Share on other sites More sharing options...
klouisjean Posted January 30, 2012 Author Share Posted January 30, 2012 Do you plan to add any weight to your workouts? I actually do use weights in my workouts, I've just been really lazy about posting the weights in this journal (requires me to open my notebook and such ahah). You are right though, I do need to be more specific in my posts, thank you. Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted January 31, 2012 Share Posted January 31, 2012 More detail ) Link to comment Share on other sites More sharing options...
klouisjean Posted January 31, 2012 Author Share Posted January 31, 2012 More detail ) You got it dude!! Link to comment Share on other sites More sharing options...
klouisjean Posted January 31, 2012 Author Share Posted January 31, 2012 Today is a two-part training day. I ran for an hour this morning then did 100 regular crunches and 100 oblique crunches (50 on each side). Tonight, after work I plan on getting in a shoulder weight session, so I will update tonight with my workout and the weights I use. Food: Breakfast:Chocolate Green Smoothie(cocoa powder, frozen banana, frozen blueberries, chia seeds, spinach almond/coconut milk)orangewatermocha coffee Snack:apple with walnut butterlemon water Lunch:Salad(lettuce, cucumber, green pepper, nutritional yeast, mushroom, raw pepitas, hemp seeds)sweet potato and cauliflower soupbag of carrotsorange Snack:bag of cucumbersTea Post-workout:protein shake Dinner:raw chili water Snack:tea Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted January 31, 2012 Share Posted January 31, 2012 Yay! What goes into a raw chili? Link to comment Share on other sites More sharing options...
klouisjean Posted February 1, 2012 Author Share Posted February 1, 2012 Okay, little late on my weight training last night, but here it is...with the weights I used I really need to work on my lateral strength, my shoulders are so weak in that area. I dislocated my shoulder several years ago and since then my shoulders have been a weak area. So I need to slowly work up the strength and hopefully avoid a future dislocation and shoulder surgery Shoulder workout: Military Press - 1 warm-up set, 3 sets of 10 reps : 25lb dumbbell (Superset)Upright Dumbbell Rows - 3 sets of 10 reps: 15lb dumbbellStanding Dumbbell Military Press (shown seated) - 3 sets of 10 reps: 15lb dumbbell(End of superset) Incline Bench Front Dumbbell Delt Raises (go light) - 3 sets of 10 reps: 10lb dumbbell Rear Delt Cable Flyes - 3 sets of 10 reps: 10lb dumbbell Lateral Raise - 3 sets of 10 reps: 10 lb dumbbell Rear Delt Raise - 3 sets of 10 reps: 15lb dumbbell Link to comment Share on other sites More sharing options...
klouisjean Posted February 1, 2012 Author Share Posted February 1, 2012 Today was a back day with some hill sprints on the treadmill. I felt a little weak this morning in the weight room, could be because I did the sprints first since that is part of my marathon training and I feel it is more important to get that in first to make sure I have enough time before work. WOD: Wide Grip Overhand Pullups - 3 sets of 10 reps: assisted at 120-110 lb's (Superset)Bent Over Barbell Row - 3 sets of 8 reps: 40lb Seated Cable Rows - 3 sets of 8 reps: 60lb (End of superset) Wide-Grip Lat Pulldown - 3 sets of 10 reps: 70lb One-Arm Dumbbell Row - 3 sets of 8 reps: 30lb dummbbell (pretty excited about that) Hammer Strength Lat Pull - 3 sets of 10 reps: 70lb Hyperextensions (Back Extensions) - 3 sets of 8 reps: with 25lb plate to chest FOOD: Breakfast:Chocolate Green Smoothie(cocoa powder, frozen banana, frozen blueberries, chia seeds, spinach almond/coconut milk)orangeRaw oats with chia seeds, pumpkin, walnut butter, protein scoop, almond milkmocha coffee Snack:orangelemon watertea Lunch:Salad(lettuce, cucumber, green pepper, nutritional yeast, mushroom, raw pepitas, hemp seeds)bag of carrotsapple Snack:bag of cucumbersTea Dinner:raw chili (portobello, carrot, celery, red bell pepper, garlic, Braggs liquid aminos, cayenne pepper, ketchup, hot sauce, ACV, cumin, fresh parsely)water Snack:tea Link to comment Share on other sites More sharing options...
klouisjean Posted February 1, 2012 Author Share Posted February 1, 2012 Yay! What goes into a raw chili? OMG RAW Chili is the bomb!!! so good!!! I got the recipe from HappyHerbivore.com http://happyherbivore.com/recipe/raw-chili/ I like it because I could probably add any vegetable in this and it will taste amazing. I used Bragg's liquid aminos in place of the soy sauce and the Bragg's Apple Cider vinegar as well and Siracha hot sauce. It's delicious and I add hemp seeds to it too!!!!! So freaking good and it doesn't make me feel heavy or gross after eating it like some stuff does at night. Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted February 1, 2012 Share Posted February 1, 2012 I need to get some liquid aminos, they seem to be in every recipe I look in these days! Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted February 1, 2012 Share Posted February 1, 2012 94 Calories? Eek. Not going to fit well in my diet! Link to comment Share on other sites More sharing options...
klouisjean Posted February 2, 2012 Author Share Posted February 2, 2012 94 Calories? Eek. Not going to fit well in my diet! This is actually the first time I've tried liquid aminos (my grocery store is starting to stock a lot of great vegan things now), usually in the past i've replaced soy sauce for liquid aminos. It's not bad so far. Yes, it's pretty low on calories, which I like only because that means I can still get in another meal before bed haha. Or I'll have a super large bowl of this, plus I add hemp seeds and other stuff too it for added protein and calories, so those are also options. Or you can add it with other stuff to make it bulkier, I personally can't eat bread or pasta's or anything like that but you could try it, or add tofu or something. Because honestly...it's so tasty you have to try it I'm going to make a big batch of it and add more veggies like broccoli this weekend to see how it goes, and I also used fresh parsley this last time and it was still awesome with a different twist. Link to comment Share on other sites More sharing options...
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