veronicaf journal

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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veronicaf
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Re: veronicaf journal

#31 Postby veronicaf » Fri Jan 27, 2012 9:59 pm

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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Re: veronicaf journal

#32 Postby veronicaf » Sat Jan 28, 2012 9:46 pm

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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Re: veronicaf journal

#33 Postby veronicaf » Sun Jan 29, 2012 6:25 pm

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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Re: veronicaf journal

#34 Postby veronicaf » Mon Jan 30, 2012 8:39 pm

Monday, Jan 30

Rest Day!!!

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Re: veronicaf journal

#35 Postby veronicaf » Tue Jan 31, 2012 9:08 pm

Under the weather today. Taking another rest day.

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Re: veronicaf journal

#36 Postby veronicaf » Wed Feb 01, 2012 5:39 pm

Wednesday, Feb 1

Just completed my yoga practice.

Tomorrow is weight training. Can't wait!

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Re: veronicaf journal

#37 Postby veronicaf » Thu Feb 02, 2012 8:58 pm

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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Re: veronicaf journal

#38 Postby C.O. » Fri Feb 03, 2012 1:50 pm

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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Re: veronicaf journal

#39 Postby veronicaf » Fri Feb 03, 2012 9:16 pm

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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Re: veronicaf journal

#40 Postby veronicaf » Sat Feb 04, 2012 5:48 pm

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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Re: veronicaf journal

#41 Postby veronicaf » Sun Feb 05, 2012 6:32 pm

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

veronicaf
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Re: veronicaf journal

#42 Postby veronicaf » Mon Feb 06, 2012 8:42 pm

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

veronicaf
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Re: veronicaf journal

#43 Postby veronicaf » Fri Feb 10, 2012 8:55 pm

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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Re: veronicaf journal

#44 Postby veronicaf » Mon Feb 20, 2012 8:17 pm

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

veronicaf
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Re: veronicaf journal

#45 Postby veronicaf » Tue Feb 21, 2012 9:55 pm

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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