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Green Girl's Fitness Journal


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February 6, 2012

WORKOUT

Weights

A1 LYING LEG PRESS - 50X315lbs, 50x360lbs, 50x360lbs

A2 STANDING CABLE SQUAT AND ROWS - 20x110lbs, 20x110lbs, 20x110lbs

A3 KETTLE BELL SWINGS - 30x20lbs, 30x120bs, 30x20lbs

A4 DB BENT OVER ROWS - 20x25lbs, 20x25lbs, 20x25lbs

A5 MOUNTAIN CLIMBERS ON BOSU - 50x0lbs, 50x0lbs, 50x0lbs

A6 DB CRUNCHES ON BOSU - 50x25lbs, 50x25lbs, 50x25lbs

A7 STEP UPS ON BOX 20 ES- 20x25lbs, 20x25lbs, 20x25lbs

A8 SPIDERMAN PUSHUPS - 50reps, 50reps, 50reps

 

MEALS

Meal #1 - Pumpkin with protein powder and cinnemon

Meal #2 - Large fruit salad with 1 serving mixed raw nuts

Meal #3 - Quinoa with grilled veggies, fruit, 1/2 home made protein bar

Meal #4 - Apple with PB

Meal #5 - Veggie stirfry with rice and beans, large green salad

 

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

 

Daily water Intake - 3L

 

Thank you Mindy for all your kind words and support! You are one of my biggest inspirations! I should post some of your photos up at my gym, we have a new cardio room that they are allowing us to post any photos or quotes we want. I'd love to put some vegan power up there! Thanks again, love ya.

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February 7, 2012

WORKOUT

Cardio

AM

STAIR CLIMBER - 30 mins, level 8

ELIPTICAL - 25 mins, level 8

 

PM

STAIR CLIMBER - 15 mins

ELIPTICAL - 20 mins

 

MEALS

Meal #1 - Rice cake with PB

Meal #2 - Oatmeal with walnuts and almond milk, little bit of protein powder

Meal #3 - Quinoa with grilled veggies

Meal #4 - Apple with PB

Meal #5 - VEGAsport protein bar

 

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

 

Daily water Intake - 4.5L

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February 8, 2012

WORKOUT

Cardio

STAIR CLIMBER - 30 mins, level 8

BIKE- 15 mins, level 7

 

MEALS

Meal #1 - Oatmeal with walnuts and almond milk, little bit of protein powder

Meal #2 - 1 slice of Ezekiel with PB, 1 kiwi

Meal #3 - Quinoa with grilled veggies

Meal #4 - Apple with PB

Meal #5 - Large green salad with nuts, veggie stirfry, protein shake

 

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

 

Daily water Intake - 3L

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February 9, 2012

WORKOUT

Weights

A1 DB SQUAT WITH PRESS - 50x12lbs, 50x12lbs, 50x12lbs

A2 HAM CURL ON STABILITY BALL 20 ES - 20 reps, 20 reps, 20 reps

A3 DB BOX STEP UP 20 ES - 20x12lbs, 20x13 1/4lbs, 20x12lbs

A4 CRUNCHES ON GLUT HAM BENCH - 15x8lbs, 15x8lbs, 15x8lbs

B1 DB CHEST PRESS - 20x20lbs, 20x20lbs

B2 TBAR ROWS for 1 min - 40lbs, 40lbs

B3 SPHYNX PUSH UP WITH SPIDERMAN - 10 reps, 10 reps

B4 SKIPPING FOR 1 MIN - 1 min, 1 min

 

Cardio

ELIPTICAL - 45 mins, level 8

TREADMILL - 30 mins

 

MEALS

Meal #1 - Protein powder mixed with canned pumpkin

Meal #2 - Kamut tofu pancakes, 1 kiwi

Meal #3 - Quinoa with grilled veggies, 2 rice cakes with PB

Meal #4 - Apple with PB

Meal #5 - Large green salad, Lentil soup

 

Post workout - VEGA Performance Protein, 1 scoop

 

Daily water Intake - 4L

 

Weight this week down to 182.8lbs, and down to 2% BF! Good start to the year for me, feeling great and sticking to my great gym program. Love it.

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February 10, 2012

WORKOUT

Weights

A1 HEELS ELEVATED DB SQUATS - 15x15lbs, 15x15lbs, 15x15lbs

A2 CLOSE GRIP PULL DOWNS - 20x60lbs, 20x60lbs, 20x60lbs

A3 REVERSE LUNGES WITH SAME LEG - 15x15lbs, 15x15lbs, 15x15lbs

A4 PLIE KETTLE BELL SQUATS - 30x30lbs, 30x30lbs, 30x30lbs

A5 STANDING BENT OVER DB ROWS - 20x20lbs, 20x20lbs, 20x20lbs

A6 DB SQUAT WITH UPRIGHT ROWS - 15x15lbs, 15x15lbs, 15x15lbs

A7 BOSU ALTERNATING DB CRUNCHES - 15x12lbs, 15x12lbs, 15x12lbs

A8 DB TRICEPS EXTENSIONS ON BOSU - 20x13 1/4lbs, 20x13 1/4lbs, 20x12lbs

A9 DB CRUNCHES ON BOSU BALL - 50x20lbs, 50x20lbs, 50x20lbs

 

MEALS

Meal #1 - Oatmeal with almond milk

Meal #2 - Kamut tofu pancakes, 1 banana

Meal #3 - Small salad, lentil soup, 2 rice cakes with PB

Meal #4 - 1 Apple, 1 kiwi

Meal #5 - Large green salad, spaghetti squash with tomato lentil sauce

 

Post workout - VEGA Performance Protein, 1 scoop

 

Daily water Intake - 2L

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February 11, 2012

WORKOUT

Cardio

STAIR CLIMBER - 30 mins, level 8

ELIPTICAL - 30 mins, level 7-8

 

MEALS

Meal #1 - 2 slices of Ezekiel bread with PB, 1 banana

Meal #2 - Raw chili

Meal #3 - 1 apple with PB

Meal #4 - Veggie stirfry with rice

Meal #5 - Potato slices, fried

 

Post workout - VEGA Performance Protein, 1 scoop

 

Daily water Intake - 2.5L

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February 12, 2012

WORKOUT

Cardio

10 min walk with the dogs, day off from gym

 

MEALS

Meal #1 - large fruit salad, 1 rice cake with PB

Meal #2 - Spaghetti squash with tomato lentil sauce

Meal #3 - 1 apple with PB

Meal #4 - Veggie stirfry with rice

 

Snacks - 2 cups popcorn, 3 pieces of dark/almond chocolate.

 

Daily water Intake - 1L - yikes! Was not feeling well today. Better get my drink on tomorrow!!

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February 19, 2012

WORKOUT

Cardio

STEPPER - 30 mins, level 8!

 

MEALS

Meal #1 - Smoothie with banana, coconut milk, cinnamon and VEGA protein powder

Meal #2 - Raw chili

Meal #3 - Brown rice pasta with tomato veggie sauce and tofu

Meal #4 - Katy's Kookie's Protein bar

Meal #5 - 1/2 bagel

 

Post workout - VEGA chocolate/coconut bar

 

Daily Water Intake - 3.5L

 

Fell out of routine this passed week.. Not enough sleep, too much work stress.. Going to try to make this next week a better one and keep moving forward.

Thanks Robert again for everything!

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February 20, 2012

WORKOUT

Cardio

ELIPTICAL - 30 mins, level 5

 

MEALS

Meal #1 - Smoothie with banana, coconut milk, cinnamon and VEGA protein powder

Meal #2 - 1 Apple

Meal #3 - Tomato lentil soup

Meal #4 - Veggie stirfry with rice and vegan chicken

Meal #5 - Coconut Bliss icecream bar (Have a cold, craved something that would feel nice on my throat!!)

 

Post workout - VEGA Performance Protein, 1 scoop

 

Daily Water Intake - 3L

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