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Colin's 2012 training journal


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What a day...

 

Up at 4:30am and out running by 5:30am. Had a pretty bad headache for some reason so only ran a 3 miler, but at least I got out there in the cold morning breeze!

 

Work was busy, conference calls, dealing with angry students... then my daughter's school called claiming she and another student got into a fight so she's now suspended until Monday

 

Anyway, I still managed to hit the weight room after work. Here's what I did:

 

Pull up with hanging leg raises - 3 sets x 10 reps @ body weight

Seated back extensions - 3 sets x 20 reps @ 170lbs

Prone leg curls - 3 sets x 10 reps @ 80lbs

Seated leg extensions - 3 sets x 10 reps @ 100lbs

Seated leg press - 3 sets x 15 reps @ 255lbs

Standing calf raises - 3 sets x 12 reps @ 275lbs

Hip abductors - 3 sets x 12 reps @ 120lbs

Hip adductors - 3 sets x 12 reps @ 120lbs

Seated shoulder press - 3 sets x 12 reps @ 120lbs

Front db raises - 3 sets x 12 reps each arm @ 20lbs

Cable crunches - 3 sets x 30 reps @ 150lbs

Bicep db curls - 3 sets x 8 reps @ 25lbs each arm

Standing cable tricep extensions - 3 sets x 8 reps @ 90lbs

 

Phew! I think that was it for today!

 

Food was pretty wholesome;

 

Breakfast - amaranth with rice milk & chopped dates, black tea with soy milk

Snack - banana & almonds, green tea

Lunch - large green salad, avocado, garbanzo beans, green tea

Snack - apple

Weights workout - ate banana half way through

Post workout snack - vega smoothie with gen soy shake

Dinner - 2 gardein scalopinis with steamed mixed vegetables, glass of water

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Well, today wasn't exactly a productive day and I didn't get chance to work out due to various reasons, including my daughter being off school for the day.

 

But here's what I ate:

 

Breakfast - oats with chia seeds, dried cranberries, & coconut milk, coffee with soy milk

Snack - banana & peanuts, green tea

Lunch - 2 gardein scalopinis, water

Dinner - large green salad, vegan veggie pizza, water

Snack - 2 small slices sourdough wholewheat toast, water

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Today was a much better day

 

I managed to hit the weight room AND go for a run. Here's what I did:

 

Db bench press - 3 sets x 15 reps @ 80lbs

Db incline bench - 3 sets x 15 reps @ 70lbs

Cable crunches - 3 sets x 30 reps @ 150lbs

Standing calf raises - 3 sets x 12 reps @ 175lbs

Goblet db squat - 2 sets x 12 reps @ 40lbs

Romanian deadlifts - 3 sets x 10 reps per leg @ 20lbs

Seated low cable row - 3 sets x 10 reps @ 200lbs

Planks - 2 sets x 40 seconds

Side planks - 2 sets each side x 40 seconds

Then right into the 6.5 mile run at 9:38 pace

 

Here's what ate:

 

Breakfast - amaranth with rice milk, chopped dates, and dried cranberries, coffee with soy milk

Post weights workout - raw protein with vega smoothie

Post run - quinoa with chopped apple & garbanzo beans, coffee with soy milk

Snack - almonds

Dinner - stir fry veggies & tofu, glass water, small piece chocolate cake

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Somewhat of a recovery day today and had to take my parents back to the airport at 6.30am . so after a couple of cups of coffee, I did 30 minutes of gentle yoga. An hour or so later, my 8 year old daughter wanted to go run with me for the very first time, so we ran/walked half a mile in 7 minutes

 

Food was not necessarily filled with great choices today! There were potato chips, popcorn, and some fluffy white bread in there, but... breakfast was solid with oats, chia seeds, and dried cherries, and dinner was good with stir fry veggies with shredded gardein. So it's back on the healthy eating band wagon tomorrow!

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Here's what I did in the weight room today:

 

Standing calf raises - 3 sets x 12 reps @ 175lbs

Prone leg curls - 3 sets x 10 reps @ 80lbs

Seated leg extensions - 3 sets x 10 reps @ 100lbs

Seated leg press - 3 sets x 15 reps @ 255lbs

Hip adductors - 3 sets x 12 reps @ 120lbs

Hip abductors - 3 sets x 12 reps @ 120lbs

Romanian db deadlifts - 3 sets each leg @ 25lbs

Seated shoulder press machine - 3 sets x 12 reps @ 120lbs

Db bicep curls on incline bench - 3 sets x 10 reps @ 25lbs each arm

Standing cable tricep extensions - 3 sets x 10 reps @ 90lbs

Cable crunches - 3 sets x 30 reps @ 150lbs

 

Here's what I ate:

 

Breakfast - amaranth with rice milk, chopped dates, & cranberries, black tea with rice milk

Post workout snack - vega smoothie with raw protein shake

Lunch - 2 gardein scalopini with steamed mixed vegetables, green tea

Snack - almonds, banana, green tea

Dinner - large green salad with white kidney beans, & quinoa, apple, green tea

Snack - banana

Snack - 3 slices wholewheat toast, warm soy milk

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Nice 6.5 mile run this morning at a 9:00 minute pace, 58 minutes, 680 calories.

 

Here's what I ate today:

 

Breakfast - amaranth & oats with chopped dates & rice milk, black tea with rice milk

Post run snack - banana, then 20 mins later vega smoothie with raw protein shake

Lunch - green salad with 2 gardein scalopini, green tea

Snack - banana & almonds, green tea

Dinner - spring greens salad, white kidney beans, sunflower seeds, green tea

Snack - 2 slices sprouted grain bread toasted, warm rice milk

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I managed to hit the weight room after work today. Here's what I did:

 

 

Pulls ups with hanging leg raises - 3 sets x 10 reps @ body weight

Dips - 3 sets x 15 reps @ body weight

Bench press - 3 sets x 10 reps @ 125lbs

Incline bench - 3 sets x 10 reps @ 100lbs

Front db raises - 3 sets each arm x 12 reps @ 20lbs

Shoulder press machine - 3 sets x 12 reps @ 130lbs

Cable crunches - 3 sets x 30 reps @ 150lbs

High cable rows - 3 sets x 10 reps @ 200lbs

Cable pull downs - 3 sets x 10 reps @ 90lbs

Seated back extensions - 3 sets x 20 reps @ 170lbs

and... wait for it.... planks - 2 sets x 60 seconds! It was hard to go the full minute each time but I did it.

 

Food:

 

Breakfast - oats with raisins, almond milk, black tea with rice milk

Snack - banana & almonds, green tea

Lunch - spring greens salad, sunflower seeds, apple, pinto beans, green tea

Post weights snack - Vega smoothie with Raw Protein shake

Dinner - 2 vegan Boca burgers, large dish steamed veggies with panang curry sauce, glass water

Snack - 2 slices sprouted grain toast, water

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I managed to drag my butt out of bed this morning at 4:30am so I could be out running by 5:30am. Did a 6 mile run with the middle 3 being a tempo run at an 8"30 pace. Overall pace for the full 6 miles was 9:00. It was cold this morning so I wore 4 shirts and running tights!

 

Here's what I ate today:

 

Breakfast - oats, raisins, almond milk, coffee with rice milk

Post run - Vega smoothie with Raw Protein shake

Snack - banana & almonds

Lunch - spring greens, pinto beans, green tea

Snack - apple, green tea

Dinner - brown rice, black beans, pinto beans, mixed veggies, water to frink

snack - 2 slices sprouted grain toast, warm rice milk

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Today turned into one of those days I don't like - a recovery day! My assistant called in sick so I had to work an extra 5 hours on top of my own shift to cover. Didn't get a single break in over 10 hours. I was planning on hitting the weights after work but that didn't happen, and I didn't get up and run this morning because I thought I'd be hitting the weight room. Oh well, best laid plans and all that.

 

At least the food stayed on track today -

 

Breakfast - millet with almond milk & raisins, coffee with rice milk

Snack - almonds, green tea

Lunch - spring green salad with pinto beans, green tea

Snack - banana, green tea

Dinner - home made corn chowder with white bread (not the healthiest I know!), water

Snack - 2 slices sprouted grain toast, water

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Can't believe that I forgot to post yesterday! Yesterday was an awesome 16 mile hill run I shaved 40 seconds per mile off the overall time (11 minutes in total) compared tot he last time I ran the same route. Why? Well, I used a Vega pre-energizer and switched to Vega gels this time around so maybe that was it.

 

A also did 30 minutes of yoga when I got home while the muscles were still warm.

 

Here's what I ate:

 

Breakfast - millet with almond milk & dried cherries, coffee with rice milk

Pre-run - Vega pre-workout energizer

Post run - Vega smoothie & raw protein shake

Lunch - tofu scramble, banana, kiwi fruit, water

Snack - almonds

Dinner - Sweet Tomatoes salad bar, baked potato, water

Snack - 2 slices sprouted grain toast, water

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Sunday was busy for us with the kids' fashion show, and I had the beginnings of a head cold, sore throat, etc - it's going round and I normally old get a mild dose if at all. The show went well and made the local tv news http://www.fox11az.com/news/local/Diamond-Childrens-cancer-patients-fashion-show-138337754.html Despite being busy, I managed to sneak in 30 minutes of yoga in the morning morning

 

I hit the weights yesterday morning - still felt a little under the weather so I took it easy. Here's what I did:

 

Standing calf raises - 3 sets x 12 reps @ 275lbs

Prone leg curls - 3 sets x 10 reps @ 80lbs

Seated leg extensions - 3 sets x 10 reps @ 100lbs

Seated leg press - 3 sets x 15 reps @ 235lbs

Hip abductors - 3 sets x 12 reps @ 120lbs

Hip adductors - 3 sets x 12 reps @ 120lbs

Standing cable tricep extensions - 3 sets x 12 reps @ 70lbs

Incline bench bicep curls - 3 sets x 10 reps @ 25lbs each arm

 

I still feel sick today, so I think I need to take a recovery day. I'm working another 1pm to 10pm shift so I'll need some energy to get through that!

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Well, I'm still sick... at least it didn't start until the New You New Year month was over LOL It's just a head cold but I have low energy and I don't feel up to working out. So the last two days have been recovery days, eating a little and often, trying to stick to what I normally eat, but a few comfort carbs (extra bread mainly) creeping in. Otherwise lots of wholesome balanced nutritious food. Hopefully I'm on the tail end of this thing... I want to get back to working out!

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Hey Colin! Just wanted to drop you a note to let you know how impressive and inspring your consistency in journaling and training is! I hope you had a great month doing the New You for the New Year Challenge and working with Ellen! I work with Robert and just wanted to let you know that he will be sending out an announcement soon with information on claiming prize packages for eligible journals, so be on the lookout for that! And we'll be working to get those packages mailed out beginning the second week of February. Exciting stuff!

 

Great work!! Thanks for all your support of VBB, and I hope you'll continue to stick around and be a valuable member of the VBB community!

 

Feel better soon!

 

All the best,

Karen

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Thanks, Karen! This challenge has been a great experience and definitely kept me motivated. I'm planning on continuing the online journal and staying on the forum - it's an awesome community! You and Robert, and everyone else who put this together... you all rock! Thanks so much for doing this

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Yet another day of not feeling 100%, but I'm definitely on the mend Hoping to go hit the weights tomorrow, or even to try running.

 

Here's what I ate today:

 

Breakfast - steel cut oats, chia seeds, raisins, almond milk. Coffee with rice milk

Snack - banana & sunflower seeds, green tea

Lunch - Yves "roast beef" with whole gran mustard on 2 slices sprouted grain bread, 2 tomatoes, green tea

Dinner - broccoli slaw stir fry with sprouted tofu, mushrooms, & gardein. Ginger green tea.

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Hey Colin! Got your email request to have your journal reviewed for eligibility for the NYNY challenge. Of course you are eligible, and we'll be shipping prize packages mid-February. Great job this month! Ellen said how great you were to work with, too.

 

Feel better soon!

Karen

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Thanks, Karen! Ellen was awesome... I feel so blessed to have been able to work with her. So inspirational, funny, knowledgeable.. a wonderful person

 

Feeling much better today so now to decide... weights, or a run? Or both! LOL I guess I'll start slow and ease back into it

 

Looking forward to the prize package. Thanks so much for working on the NYNY!

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Got back in the workout game today and it felt great! Finally over the head cold so ventured into the gym.

 

Pull ups with hanging leg raises - 3 sets x 10 reps @ body weight

Seated cable rows - 3 sets x 10 reps @ 200lbs

Seated leg press - 3 sets x 15 reps @ 255lbs

Prone leg curl - 3 sets x 10 reps @ 80lbs

Seated leg extensions - 3 sets x 10 reps @ 100lbs

Shoulder press - 3 sets x 12 reps @ 130lbs

Bench press (Smith machine) - 3 sets x 10 reps @ 125lbs

Incline bench - 3 sets x 10 reps @ 105lbs

Seated back extensions - 3 sets x 20 reps @ 170lbs

 

Ended up jogging a little ways as I helped Ilaria learn to ride her bike. Running along holding the bike to steady it, but she did most of the work

 

Here's what I ate today:

 

Breakfast - millet with almond milk, chia seeds, dried cherries. Coffee with rice milk.

Post workout snack - raw protein shale with Vega WFO

Lunch - broccoli slaw stir fry with garden, banana, water

Snack - coffee with rice milk, banana

Dinner - 2 vegan Boco burgers, olive tapenade, 2 slices sprouted grain protein bread, kale salad, water

 

All in all, a great day AND I found Vega WFO large tub on sale at Sunflower Market for $39 instead of $70! Like I said, a great day

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Made it back to the weight room today. Here's what I did:

 

Prone leg curls - 3 sets x 8 reps @ 90lbs

Seated leg extensions - 3 sets x 10 reps @ 120lbs

Standing calf raises - 3 sets x 12 reps @ 275lbs

Seated leg press - 3 sets x 15 reps @ 275lbs

Hip adductors - 3 sets x 8 reps @ 130lbs

Hip abductors - 3 sets x 8 reps @ 130lbs

Dips - 3 sets x 15 reps @ body weight

Bench press - 3 sets x 12 reps @ 115lbs

Incline bench - 3 sets x 10 reps @ 105lbs

Romanian deadlifts with db - 3 sets each leg x 10 reps @ 25lbs

Cable crunches - 3 sets x 30 reps @ 1r40lbs

Seated back extensions - 3 sets x 20 reps @ 170lbs

Canble tricep extensions - 3 sets x 10 reps @ 70lbs

Db bicep curls - 3 sets x 10 reps each arm @ 30lbs

Pull ups with hanging leg raises - 3 sets x 10 reps @ body weight

 

Phew, I think that was it!

 

This is what I ate:

 

Breakfast - bowl plain shredded wheat with almond milk & chia seeds, black tea with rice mi;k

Post workout snack - vega WFHO & raw protein shake

Lunch - 2 Ezekiel small tortillas with pinto beans and fresh tomato, green tea

Snack - banana, apple, almond butter, green tea

Dinner - large spring green salad, home made hummus, olives, tangerine, small black nean brownie, green tea

Snack - 2 slices sprouted grain toast with peanut butter, warm rice milk

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