ceasom Posted January 20, 2012 Author Share Posted January 20, 2012 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 weightSeated back extensions - 3 sets x 20 reps @ 170lbsProne leg curls - 3 sets x 10 reps @ 80lbsSeated leg extensions - 3 sets x 10 reps @ 100lbsSeated leg press - 3 sets x 15 reps @ 255lbsStanding calf raises - 3 sets x 12 reps @ 275lbsHip abductors - 3 sets x 12 reps @ 120lbsHip adductors - 3 sets x 12 reps @ 120lbsSeated shoulder press - 3 sets x 12 reps @ 120lbsFront db raises - 3 sets x 12 reps each arm @ 20lbsCable crunches - 3 sets x 30 reps @ 150lbsBicep db curls - 3 sets x 8 reps @ 25lbs each armStanding 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 milkSnack - banana & almonds, green teaLunch - large green salad, avocado, garbanzo beans, green teaSnack - appleWeights workout - ate banana half way throughPost workout snack - vega smoothie with gen soy shakeDinner - 2 gardein scalopinis with steamed mixed vegetables, glass of water Link to comment Share on other sites More sharing options...
ceasom Posted January 20, 2012 Author Share Posted January 20, 2012 LOL Totally forgot that I also did: Bench press - 3 sets x 12 reps @ 125lbsIncline bench - 3 sets x 12 reps @ 95lbsDips - 3 sets x 15 reps @ bodyweight Link to comment Share on other sites More sharing options...
ceasom Posted January 21, 2012 Author Share Posted January 21, 2012 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 milkSnack - banana & peanuts, green teaLunch - 2 gardein scalopinis, waterDinner - large green salad, vegan veggie pizza, waterSnack - 2 small slices sourdough wholewheat toast, water Link to comment Share on other sites More sharing options...
ceasom Posted January 22, 2012 Author Share Posted January 22, 2012 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 @ 80lbsDb incline bench - 3 sets x 15 reps @ 70lbsCable crunches - 3 sets x 30 reps @ 150lbsStanding calf raises - 3 sets x 12 reps @ 175lbsGoblet db squat - 2 sets x 12 reps @ 40lbsRomanian deadlifts - 3 sets x 10 reps per leg @ 20lbsSeated low cable row - 3 sets x 10 reps @ 200lbsPlanks - 2 sets x 40 secondsSide planks - 2 sets each side x 40 secondsThen 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 milkPost weights workout - raw protein with vega smoothiePost run - quinoa with chopped apple & garbanzo beans, coffee with soy milkSnack - almondsDinner - stir fry veggies & tofu, glass water, small piece chocolate cake Link to comment Share on other sites More sharing options...
ceasom Posted January 23, 2012 Author Share Posted January 23, 2012 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! Link to comment Share on other sites More sharing options...
ceasom Posted January 24, 2012 Author Share Posted January 24, 2012 Here's what I did in the weight room today: Standing calf raises - 3 sets x 12 reps @ 175lbsProne leg curls - 3 sets x 10 reps @ 80lbsSeated leg extensions - 3 sets x 10 reps @ 100lbsSeated leg press - 3 sets x 15 reps @ 255lbsHip adductors - 3 sets x 12 reps @ 120lbsHip abductors - 3 sets x 12 reps @ 120lbsRomanian db deadlifts - 3 sets each leg @ 25lbsSeated shoulder press machine - 3 sets x 12 reps @ 120lbsDb bicep curls on incline bench - 3 sets x 10 reps @ 25lbs each armStanding cable tricep extensions - 3 sets x 10 reps @ 90lbsCable crunches - 3 sets x 30 reps @ 150lbs Here's what I ate: Breakfast - amaranth with rice milk, chopped dates, & cranberries, black tea with rice milkPost workout snack - vega smoothie with raw protein shakeLunch - 2 gardein scalopini with steamed mixed vegetables, green teaSnack - almonds, banana, green teaDinner - large green salad with white kidney beans, & quinoa, apple, green teaSnack - bananaSnack - 3 slices wholewheat toast, warm soy milk Link to comment Share on other sites More sharing options...
ceasom Posted January 25, 2012 Author Share Posted January 25, 2012 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 milkPost run snack - banana, then 20 mins later vega smoothie with raw protein shakeLunch - green salad with 2 gardein scalopini, green teaSnack - banana & almonds, green teaDinner - spring greens salad, white kidney beans, sunflower seeds, green teaSnack - 2 slices sprouted grain bread toasted, warm rice milk Link to comment Share on other sites More sharing options...
ceasom Posted January 26, 2012 Author Share Posted January 26, 2012 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 weightDips - 3 sets x 15 reps @ body weightBench press - 3 sets x 10 reps @ 125lbsIncline bench - 3 sets x 10 reps @ 100lbsFront db raises - 3 sets each arm x 12 reps @ 20lbsShoulder press machine - 3 sets x 12 reps @ 130lbsCable crunches - 3 sets x 30 reps @ 150lbsHigh cable rows - 3 sets x 10 reps @ 200lbsCable pull downs - 3 sets x 10 reps @ 90lbsSeated back extensions - 3 sets x 20 reps @ 170lbsand... 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 milkSnack - banana & almonds, green teaLunch - spring greens salad, sunflower seeds, apple, pinto beans, green teaPost weights snack - Vega smoothie with Raw Protein shakeDinner - 2 vegan Boca burgers, large dish steamed veggies with panang curry sauce, glass waterSnack - 2 slices sprouted grain toast, water Link to comment Share on other sites More sharing options...
ceasom Posted January 27, 2012 Author Share Posted January 27, 2012 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 milkPost run - Vega smoothie with Raw Protein shakeSnack - banana & almondsLunch - spring greens, pinto beans, green teaSnack - apple, green teaDinner - brown rice, black beans, pinto beans, mixed veggies, water to frinksnack - 2 slices sprouted grain toast, warm rice milk Link to comment Share on other sites More sharing options...
ceasom Posted January 28, 2012 Author Share Posted January 28, 2012 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 milkSnack - almonds, green teaLunch - spring green salad with pinto beans, green teaSnack - banana, green teaDinner - home made corn chowder with white bread (not the healthiest I know!), waterSnack - 2 slices sprouted grain toast, water Link to comment Share on other sites More sharing options...
ceasom Posted January 29, 2012 Author Share Posted January 29, 2012 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 milkPre-run - Vega pre-workout energizerPost run - Vega smoothie & raw protein shakeLunch - tofu scramble, banana, kiwi fruit, waterSnack - almondsDinner - Sweet Tomatoes salad bar, baked potato, waterSnack - 2 slices sprouted grain toast, water Link to comment Share on other sites More sharing options...
ceasom Posted January 31, 2012 Author Share Posted January 31, 2012 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 @ 275lbsProne leg curls - 3 sets x 10 reps @ 80lbsSeated leg extensions - 3 sets x 10 reps @ 100lbsSeated leg press - 3 sets x 15 reps @ 235lbsHip abductors - 3 sets x 12 reps @ 120lbsHip adductors - 3 sets x 12 reps @ 120lbsStanding cable tricep extensions - 3 sets x 12 reps @ 70lbsIncline 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! Link to comment Share on other sites More sharing options...
ceasom Posted February 2, 2012 Author Share Posted February 2, 2012 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! Link to comment Share on other sites More sharing options...
kareno Posted February 2, 2012 Share Posted February 2, 2012 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 Link to comment Share on other sites More sharing options...
ceasom Posted February 2, 2012 Author Share Posted February 2, 2012 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 Link to comment Share on other sites More sharing options...
ceasom Posted February 4, 2012 Author Share Posted February 4, 2012 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 milkSnack - banana & sunflower seeds, green teaLunch - Yves "roast beef" with whole gran mustard on 2 slices sprouted grain bread, 2 tomatoes, green teaDinner - broccoli slaw stir fry with sprouted tofu, mushrooms, & gardein. Ginger green tea. Link to comment Share on other sites More sharing options...
kareno Posted February 4, 2012 Share Posted February 4, 2012 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 Link to comment Share on other sites More sharing options...
ceasom Posted February 4, 2012 Author Share Posted February 4, 2012 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! Link to comment Share on other sites More sharing options...
ceasom Posted February 5, 2012 Author Share Posted February 5, 2012 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 weightSeated cable rows - 3 sets x 10 reps @ 200lbsSeated leg press - 3 sets x 15 reps @ 255lbsProne leg curl - 3 sets x 10 reps @ 80lbsSeated leg extensions - 3 sets x 10 reps @ 100lbsShoulder press - 3 sets x 12 reps @ 130lbsBench press (Smith machine) - 3 sets x 10 reps @ 125lbsIncline bench - 3 sets x 10 reps @ 105lbsSeated 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 WFOLunch - broccoli slaw stir fry with garden, banana, waterSnack - coffee with rice milk, bananaDinner - 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 Link to comment Share on other sites More sharing options...
kareno Posted February 5, 2012 Share Posted February 5, 2012 Nice! Great sales on Vega WFHO going on right now! VeganEssentials and VeganProtiens both have it on huge discount as well, in case you want to stock up! Link to comment Share on other sites More sharing options...
ceasom Posted February 5, 2012 Author Share Posted February 5, 2012 I saw that, thanks I ordered a WFHO from Vegan Proteins right before we went grocery shopping, then saw it on sale in the store. So now I have two large tubs Like I said in my post, what a great day! Link to comment Share on other sites More sharing options...
kareno Posted February 5, 2012 Share Posted February 5, 2012 Awesome!! I love that stuff, too. Have a great rest of your weekend! Link to comment Share on other sites More sharing options...
ceasom Posted February 7, 2012 Author Share Posted February 7, 2012 Made it back to the weight room today. Here's what I did: Prone leg curls - 3 sets x 8 reps @ 90lbsSeated leg extensions - 3 sets x 10 reps @ 120lbsStanding calf raises - 3 sets x 12 reps @ 275lbsSeated leg press - 3 sets x 15 reps @ 275lbsHip adductors - 3 sets x 8 reps @ 130lbsHip abductors - 3 sets x 8 reps @ 130lbsDips - 3 sets x 15 reps @ body weightBench press - 3 sets x 12 reps @ 115lbsIncline bench - 3 sets x 10 reps @ 105lbsRomanian deadlifts with db - 3 sets each leg x 10 reps @ 25lbsCable crunches - 3 sets x 30 reps @ 1r40lbsSeated back extensions - 3 sets x 20 reps @ 170lbsCanble tricep extensions - 3 sets x 10 reps @ 70lbsDb bicep curls - 3 sets x 10 reps each arm @ 30lbsPull 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;kPost workout snack - vega WFHO & raw protein shakeLunch - 2 Ezekiel small tortillas with pinto beans and fresh tomato, green teaSnack - banana, apple, almond butter, green teaDinner - large spring green salad, home made hummus, olives, tangerine, small black nean brownie, green teaSnack - 2 slices sprouted grain toast with peanut butter, warm rice milk Link to comment Share on other sites More sharing options...
kareno Posted February 7, 2012 Share Posted February 7, 2012 Dang, that's a lot! How much time did all that take out? Way to go, Colin! Link to comment Share on other sites More sharing options...
ceasom Posted February 7, 2012 Author Share Posted February 7, 2012 Surprised myself by how much I did and how good I felt afterwards It took two hours in the gym, but there were lots of breaks to chat with friends, so maybe an hour and a half of actual lifting. Link to comment Share on other sites More sharing options...
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