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Green Girl's Fitness Journal


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Today was a bad day on my end. Got bit on the hand by a friends great dane that i am looking after. So instead of my 5:30am workout i was at the emerg and in terrible pain. Did not eat nearly enough today but tried to keep it healthy. Slept most of the day and will try a leg workout with my trainer in the morning [sigh]

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January 19/2012

WORKOUT

Weights

A1 LYING LEG PRESS - 8x190lbs, 8x235lbs, 8x280lbs, 8x325lbs, 8x347lbs, 8x369lbs, 8x374lbs

A2 BACK EXTENSION ON GLUT HAM BENCH - 15x0lbs, 15x0lbs, 15x0lbs

A3 CRUNCHES ON GLUT HAM BENCH - 50x0lbs, 50x0lbs,50x0lbs,

A4 BYCICLE ABS - 50x0lbs, 50x0lbs, 50x0lbs

B1 LYING LEG PRESS - 30x280lbs, 30x235lbs, 50x190lbs

B2 SIDE CRUNCHES ON BOSU 20 ES - 20x0lbs, 20x0lbs, 20x0lbs

 

Cardio

STEPPER - 15 mins, level 6

ELIPTICAL - 30 mins, level 8

 

MEALS

Meal #1

- Blueberry smoothie with 1/2 scoop WFHO and almond milk

 

Meal #2

- Bowl of tomato lentil soup

 

Meal #3

- Bowl of potato soup

- Carrots with hummus

 

Meal #4

- 1 apple with PB

 

Meal #5

- Clif bar

 

Meal #6

- Veggie stirfry with quinoa and chickpeas

 

Post workout

- VEGA Performance Protein, 1 scoop

 

Daily water Intake

-2.5L

Edited by greengirl
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January 20, 2012

WORKOUT

Weights

A1 CRUNCHES ON BOSU - 50 reps, 50 reps, 50 reps, 50 reps 50 reps

A2 BICYCLE ABS - 50 reps, 50 reps, 50 reps, 50 reps, 50 reps

A3 SQUATS ON UPSIDE DOWN BOSU - 20 reps, 20 reps, 20 reps, 20 reps

A4 SIDE CRUNCHES ON BOSU 25 ES - 50 reps, 50 reps, 50 reps, 50 reps

B1 SIDE CRUNCHES ON GLUT HAM BENCH 25 ES - 50 reps, 50 reps, 50 reps

B2 REVERSE LUNGES 20 ES - 20 reps, 20 reps, 20 reps

B3 REVERSE CRUNCHES - 25 reps, 25 reps, 25 reps, 25 reps, 25 reps

B4 BOX JUMPS WITH TURN - 12 reps, 12 reps, 12 reps

B5 HANGING KNEE RAISES - 25 reps

 

Cardio

STEPPER - 30 mins, level 5/6

 

MEALS

Meal #1

- Blueberry smoothie with 1/2 scoop WFHO and almond milk

 

Meal #2

- 1/2 cup steel cut oatmeal with almond milk

 

Meal #3

- Carrots with hummus

 

Meal #4

- Lentil soup

- Lentil crackers with home made hummus

 

Meal #5

- Rice pasta with creamy mushroom sauce

- Large green salad with veggies

 

Post workout

- VEGA Performance Protein, 1 scoop

 

Daily water Intake

-2L

 

Thank you Robert for the encouraging words. Hand is still very sore, bruised and swollen.. but managed to get another workout in today. I am trying to think as positively as I can. I am going to curl up in bed with my pets and RELAX.

Thanks again!

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January 21,2012

WORKOUT

Weights

A1 LYING LEG PRESS - 50x80lbs, 50x180lbs, 50x180lbs

A2 JUMP SQUATS - 50 reps, 50 reps, 50 reps

A3 CRUNCHES ON BOSU - 50 reps, 50 reps, 50 reps

A4 LUNGES 15 ES - 30 reps, 30 reps, 30 reps

 

Cardio

STEPPER -30 mins, level 6

ELIPTICAL - 15 mins, level 8/9

 

MEALS

Meal #1

- 1/2 cup oatmeal with almond milk

 

Meal #2

- Katy's Kookies protein bar

 

Meal #3

- 1/4 cup pistachios

- 1 kiwi

 

Meal #4

- Raw chili with daiya cheese

 

Meal #5

- 1 apple with PB

 

Meal #6

- Katy's Kookies protein bar

 

Post workout

- VEGA Performance Protein, 1 scoop

 

Daily water Intake

-2.5L

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January 22, 2012

WORKOUT

Cardio

STAIR CLIMBER - 30 mins, level 7/8

ELIPTICAL - 30 mins, level 8-11

 

MEALS

Meal #1

- Blueberry smoothie with almond milk and hemp protein powder

 

Meal #2

- 6" sub with veggies

- 1/4 cup black eyed beans

 

Meal #3

-Mixed veggies

 

Meal #4

- Veggie stirfry with quinoa, just like ground and beans

 

Snacks

- Air popped popcorn

- 4 pieces dark chocolate

 

Post workout

- VEGA Recovery Accelerator, 1 scoop

- VEGA Performance Protein, 1 scoop

 

Daily water Intake

-3L

 

Hand feeling much better today. Can fully extend and close my hand but cannot grip or squeeze yet. Still very sore and bruised so will wait a few days before taking on too much with the hand. Am slowly starting to use more for day to day things. Oi.

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January 23, 2012

WORKOUT

Weights

A1 LYING LEG PRESS - 8x225lbs, 8x270lbs, 8x315lbs, 8x360lbs, 8x405lbs, 8x427lbs, 8x450lbs. 8x450lbs

B1 BACK EXTENSION ON GLUT HAM BENCH - 15x8lbs, 15x8lbs, 15x8lbs

B2 CRUNCHES ON GLUT HAM BENCH - 50x0lbs, 50x0lbs,50x0lbs,

B3 DB SQUAT AND PRESS - 20x10lbs, 20x10lbs, 20x10lbs

C1 LYING LEG PRESS - 30x270lbs, 30x292lbs, 50x314lbs

C2 SIDE CRUNCHES ON BOSU 20 ES - 20x5lbs, 20x5lbs, 20x5lbs

 

Cardio

STAIR CLIMBER - 30 mins, level 6

BIKE - 15 mins, level 4

 

MEALS

Meal #1

- Blueberry smoothie with hemp protein powder

 

Meal #2

- Veggie soup (with various veggies, brown rice & potato)

- Raw nut mixture, dates

 

Meal #3

- Veggie stirfry with quinoa

- Nut/dried fruit mixture

 

Meal #4

- pineapple & orange

 

Meal #5

- Spaghetti squash with fresh cooked tomato sauce

 

Post workout

- VEGA Performance Protein, 1 scoop

 

Daily water Intake

-3.5L

 

Thank you Derek for the encouraging words!!

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January 25, 2012

WORKOUT

Cardio

STEPPER - 20 mins, level 6

STAIR CLIMBER - 20 mins, level 8

ELIPTICAL - 20 mins, level 7/8

 

MEALS

Meal #1

- 1 Orange

- 1/4 cup mixed raw nuts

 

Meal #2

- Fruit salad (kiwi, pineapple, grapes, apple)

- 1/4 cup raw nuts

 

Meal #3

- Veggie soup with rice

- 3 dates

 

Meal #4

- Small bowl of veggie/potato soup

 

Meal #5

- Roasted vegetables with rice

 

Post workout

- VEGA Performance Protein, 1 scoop

 

Daily water Intake

-3L

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January 26, 2012

WORKOUT

Cardio

STAIR CLIMBER - 30 mins, level 7

ELIPTICAL - 15 mins, level 8

 

MEALS

Meal #1

-1/2 Grapefruit

 

Meal #2

- Stirfry (potato, peppers, onion, garlic and mushrooms)

 

Meal #3

- Vegetable stirfry with rice

 

Meal #4

- 1 Apple

- 2-3 dates

 

Meal #5

- Veggie stirfry with quinoa

 

Post workout

- VEGA Performance Protein, 1 scoop

 

Daily water Intake

-3.5L

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January 27, 2012

WORKOUT

Weights

A1 LYING LEG PRESS - 100x225lbs, 100x225lbs, 100x225lbs, 100x270lbs

A2 KETTLE BELL PLIE SQUAT WITH JUMP - 25x15lbs, 25x15lbs, 25x15lbs, 25x15lbs

A3 BOSU JUMPS, WITH TURN - 20 reps, 20 reps, 20 reps, 20 reps

A4 CRUNCHES ON BOSU - 50x10lbs, 50x10lbs, 50x10lbs, 50x10lbs

A5 ALTERNATING CRUNCHES ON BOSU 15 ES - 15x5lbs, 15x5lbs, 15x5lbs, 15x5lbs

A6 HAM CURL ON GLUT HAM BENCH - 15 reps, 15 reps, 15 reps, 15 reps

 

Cardio

STAIR CLIMBER - 20 mins, level 7/8

BIKE - 25 mins, level 5

 

MEALS

Meal #1

- Blueberry/raspberry smoothie with hemp protein

 

Meal #2

- 1 Apple, 1/3 cup trail mix with raw nuts and dried fruit

 

Meal #3

- Vegetable stirfry with quinoa

- 2 dates

 

Meal #4

- Fried veggies (potato, peppers, onion, garlic and mushrooms)

 

Meal #5

- Veggie stirfry with quinoa

 

Meal #6

- Large green salad

- Spaghetti squash with fresh tomato sauce

 

Post workout

- VEGA Performance Protein, 1 scoop

 

Daily water Intake

-4L

 

Hand is on the mend, back to work Monday. Trying to get lots of cardio in to make up for everything that I haven't been able to do!

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January 28, 2012

WORKOUT

Cardio

STAIR CLIMBER - 20 mins, level 7

ELIPTICAL - 25 mins, level 8

 

MEALS

Meal #1

-1 Apple

- 1/4 cup mixed nuts

 

Meal #2

- 1/2 cup mixed nuts

- 4 dates

 

Meal #3

- Veggie stirfry with quinoa

 

Meal #4

- Spaghetti squash with tomato sauce

 

Meal #5

- Katy's Kookie's protein bar

 

Post workout

- VEGA Performance Protein, 1 scoop

 

Daily water Intake

-4L

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January 29, 2012

WORKOUT

Cardio

STAIR CLIMBER - 30 mins, level 7

ELIPTICAL - 30 mins, level 8

 

MEALS

Meal #1

- Fruit salad (Apple, kiwi, pineapple)

- 1/4 cup mixed raw nuts

 

Meal #2

- Large green salad with tons of veggies

- 1/4 cup mixed raw nuts

 

Meal #3

- Dried fruit

- Granola bar

 

Meal #4

- Veggie stirfry with rice

- 1 apple

 

Post workout

- VEGA Performance Protein, 1 scoop

 

Daily water Intake

-4L

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January 30, 2012

WORKOUT

Weights

A1 LYING LEG PRESS - 8x236lbs, 8x281lbs, 8x325lbs, 8x370lbs, 8x415lbs, 8x437lbs, 8x460lbs. 8x460lbs

B1 BACK EXTENSION ON GLUT HAM BENCH - 15x10lbs, 15x10lbs, 15x10lbs

B2 CRUNCHES ON GLUT HAM BENCH - 50x10lbs, 50x10lbs,50x10lbs,

B3 DB SQUAT AND PRESS - 20x10lbs, 20x10lbs, 20x10lbs

C1 LYING LEG PRESS - 30x280lbs, 30x303lbs, 50x303lbs

C2 SIDE CRUNCHES ON BOSU 20 ES - 20x8lbs, 20x8lbs, 20x8lbs

 

Cardio

STAIR CLIMBER - 20 mins, level 7

ELIPTICAL- 20 mins, level 4

 

MEALS

Meal #1

- Green grapes, pineapple

- Raw almonds

 

Meal #2

- Fruit salad

- 1/4 cup mixed raw nuts

 

Meal #3

- Veggie stirfry with quinoa

 

Meal #4

- Left over fruit salad

- Raw mixed nuts

 

Meal #5

- Veggie stirfry

- Protein shake

 

Post workout

- VEGA Performance Protein, 1 scoop

 

Daily water Intake

-4L

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January 31, 2012 - whoo hoo I did it, the whole month of January!

WORKOUT

Cardio

STAIR CLIMBER - 10 mins, level 7

ELIPTICAL - 20 mins, level 8

 

Was not feeling 100% today. Hope tomorrow is a better day. Didn't have a lot of time, but figured some exercise was better than none

 

MEALS

Meal #1

- Fruit salad

- 1/4 cup mixed raw nuts

 

Meal #2

- Veggie stirfry with rice

 

Meal #3

- Fruit salad and raw nuts

 

Meal #4

- Large green salad with tons of veggies

 

Post workout

- VEGA Performance Protein, 1 scoop

 

Daily water Intake

-4L

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February 1, 2012

WORKOUT

Cardio

STAIR CLIMBER - 30 mins, level 7/8

ELIPTICAL - 15 mins, level 8/9

 

MEALS

Meal #1

- Fruit salad

- 1/4 cup mixed raw nuts

 

Meal #2

- Mixed fruit, nuts

 

Meal #3

- Veggie stirfry with rice

- 1/4 cup pistacios

 

Meal #4

- 1 apple, pineapple, watermelon

- Mixed raw nuts

 

Meal #5

- Veggie stirfry

 

Post workout

- VEGA Performance Protein, 1 scoop

 

Daily water Intake

-3.5L

 

Was not feeling great again today, slept in. Went to the gym for some cardio after work. Going to get to bed extra early tonight.

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February 2, 2012

WORKOUT

Weights

A1 SPEED SQUAT WITH PRESS - 50x10lbs, 50x8lbs

A2 ALTERNATING DB ROWS - 50x15lbs, 50x15lbs

A3 CRUNCHES ON FLOOR WITH DB - 100x20lbs, 100x20lbs

A4 SKIPPING FOR 2 MINS - 2 mins, 2 mins

A5 PUSHUP WITH SPIDERMANS - 12 reps, 12 reps

A6 LATERAL BOUNDS WITH WEIGHT PLATE - 50x10lbs, 50x10lbs

A7 SIDE CRUNCHES ON FLOOR FEET ELEVATED 50 ES - 50 reps, 50 reps

A8 SQUAT WITH CLEAN PRESS - 20x10lbs, 20x10lbs

 

Cardio

STEPPER - 20 mins, level 6

STAIR CLIMBER - 20 mins, level 8

ELIPTICAL - 20 mins, level 8

 

MEALS

Meal #1 - Blueberry, raspberry smoothee with vega protein powder

Meal #2 - Fruit salad with mixed raw nuts

Meal #3 - Veggie stirfry with quinoa, 2 dates

Meal #4 - Spaghetti squash with tomato sauce

Meal #5 - Veggie stirfry with rice, 6 prunes

 

Post workout

- VEGA Performance Protein, 1 scoop

 

Daily water Intake

-4L

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February 3, 2012

WORKOUT

Cardio

STEPPER - 10 mins, level 6

ELIPTICAL - 30 mins, level 7

 

MEALS

Meal #1 - Blueberry, raspberry smoothee with vega protein powder

Meal #2 - Fruit salad with mixed raw nuts

Meal #3 - Veggie stirfry with quinoa, nuts & dried fruit

Meal #4 - Fruit salad (watermelon, kiwi, grapes) & raw mixed nuts

Meal #5 - Baked potato with fried mushrooms, peppers, onions, broccoli & large green salad

 

Post workout

- VEGA Performance Protein, 1 scoop

 

Daily water Intake

-4L

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My goal right now is to lose a little, I have gained a lot of muscle but wanted to lose the BF. I have lost 6.5lbs and am having my BF checked probably this week sometime. I am confident it has gone down. I had an injury to one of my hands and was unable to use my hand at the gym for almost 2 weeks. (But still managed to go!!) So I am hoping the next month I can really bust hard I have a great gym family.

Thanks for asking !

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February 4, 2012

WORKOUT

Cardio

STAIR CLIMBER - 20 mins, level 8/9

STEPPER - 15 mins, level 6

ELIPTICAL - 20 mins, level 8/9

 

MEALS

Meal #1 - 1 Apple, 2 dates

Meal #2 - Large green salad with lots of veggies and nuts

Meal #3 - Veggie stirfry with quinoa

Meal #4 - Katy's Kookies protein bar, 1 apple

Meal #5 - 1 serving prunes

 

Post workout - VEGA Recovery Accelerator, 1 scoop & VEGA Performance Protein, 1 scoop

 

Daily water Intake - 4L

 

Thank you Robert, I worked really hard last month! ♥

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February 5, 2012

WORKOUT

Weights

A1 50 DB SQUATS - 50x12lbs, 50x0lbs

A2 20 LEG EXTENSIONS, TOES OUT - 20x50lbs, 20x50lbs

A3 20 STABILIZED LUNGES WITH DB 20x12lbs, 20x12lbs

A4 30 SPIDERMANS - 30 reps, 30 reps

B1 50 LYING LEG PRESS, FEET CLOSE TOGETHER - 30x135lbs, 30x135lbs

B2 20 LEG EXTENSIONS, TOES IN - 20x50lbs, 20x50lbs

B3 50 WALKING LUNGES WITH DB - 50x12lbs, 50x12lbs

B4 100 CRUNCHES WITH CROSS PUNCH 100 - 100 reps, 100 reps

 

Cardio

STEPPER - 15 mins, level 6

ELIPTICAL - 15 mins, level 5

 

MEALS

Meal #1 - Large fruit salad

Meal #2 - Veggie stirfry with nuts

Meal #3 - Quinoa with grilled veggies

Meal #4 - 1/2 home made protein bar

 

Post workout - VEGA Recovery Accelerator, 1 scoop & VEGA Performance Protein, 1 scoop

 

Daily water Intake - 3L

 

Still having a hard time eating enough on weekends. Odd really considering I could eat all day long.

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Hey girl!!

Hope that hand is healing well, haven't talked to you since last week!

Your workouts are AWESOME & your diet looks stellar!

Speaking of...saw a curry tofu dish...may I have the recipe? I'm a fan of all things curry!

Had a curry tempeh sandwich from the co-op today! Whoa. So good.

Gotta lay off the bread-type carbs this week :/

Keep up the amazing work, my friend! You're a rockstar and I'm stoked for you!!

Ps-fingers crossed for your bf test

Talk soon!

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