Colin's 2012 training 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.

Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus

Message
Author
ceasom
Rabbit
Posts: 153
Joined: Tue Mar 09, 2010 12:27 pm
Location: Tucson, AZ

Re: Colin's 2012 training journal

#46 Postby ceasom » Sun Feb 05, 2012 12:38 am

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!

User avatar
kareno
Gorilla
Posts: 709
Joined: Sun Dec 18, 2011 8:44 pm

Re: Colin's 2012 training journal

#47 Postby kareno » Sun Feb 05, 2012 12:48 am

Awesome!! I love that stuff, too. :)

Have a great rest of your weekend!

ceasom
Rabbit
Posts: 153
Joined: Tue Mar 09, 2010 12:27 pm
Location: Tucson, AZ

Re: Colin's 2012 training journal

#48 Postby ceasom » Tue Feb 07, 2012 1:15 am

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

User avatar
kareno
Gorilla
Posts: 709
Joined: Sun Dec 18, 2011 8:44 pm

Re: Colin's 2012 training journal

#49 Postby kareno » Tue Feb 07, 2012 2:29 am

Dang, that's a lot! How much time did all that take out? Way to go, Colin!

ceasom
Rabbit
Posts: 153
Joined: Tue Mar 09, 2010 12:27 pm
Location: Tucson, AZ

Re: Colin's 2012 training journal

#50 Postby ceasom » Tue Feb 07, 2012 9:00 am

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.

ceasom
Rabbit
Posts: 153
Joined: Tue Mar 09, 2010 12:27 pm
Location: Tucson, AZ

Re: Colin's 2012 training journal

#51 Postby ceasom » Wed Feb 08, 2012 12:25 am

Managed a good 6 mile run in 53 minutes before work today. It was my first run in over a week, but it felt good. 622 calories burned.

Here's what I ate today:

Breakfast - quinoa & millet with chia seed & dried cherries, rice milk, black tea
Post run snack - veg WFHO & raw protein shake
Lunch - 2 gardein scalopini, steamed mixed veggies, green tea
Snack - banana & almond butter, green tea
Dinner - large spring green salad, home made hummus, apple, black bean brownie, green tea
Snack - warm rice milk, 2 slices wholewheat toast

ceasom
Rabbit
Posts: 153
Joined: Tue Mar 09, 2010 12:27 pm
Location: Tucson, AZ

Re: Colin's 2012 training journal

#52 Postby ceasom » Wed Feb 08, 2012 11:13 pm

Amazing weights workout today :) I tired 3 new exercises from the Men's Health Spartacus workout at the end of my normal routine. decided to mix up some of the weights too by increasing weight as I reduced reps. Used the Smith machine, instead of free weights, for bench press to push some extra weight today too.

Pull ups with hanging leg raises - 3 sets x 10 reps @ body weight
Dips - 3 sets x 15 reps @ body weight
Bench press (Smith machine) - 1 set x 12 reps @ 135lbs, 1 set x 10 reps @ 145lbs, 1 set x 8 reps @ 155lbs
Incline bench (Smith machine) - 1 set x 12 reps @ 115lbs, 1 set x 10 reps @ 125lbs, 1 set x 8 reps @ 135lbs
Standing calf raises - 3 sets x 12 reps @ 275lbs
Smith machine shoulder shrugs - 1 set x 12 reps @ 205lbs, 1 set x 10 reps @ 215lbs, 1 set x 8 reps @ 225lbs
Dumb bell lateral raises - 3 sets x 10 reps each arm @ 20lbs
Seated shoulder press - 3 sets x 12 reps @ 130lbs
Cable crunches - 3 sets x 30 reps @ 140lbs
Standing cable tricep extensions - 3 sets x 10 reps @ 90lbs
Incline db bicep curls - 3 sets x 10 reps @ 25lbs each arm
Seated low cable row - 3 sets x 12 reps @ 200lbs
Romanian db deadlift - 3 sets x 10 reps each leg @ 30lbs
New exercise: Goblet squat with rear lunge - 2 sets x 8 reps total @ 40lbs
New exercise: db squat with alternating shoulder press with twist - 2 sets x 8 reps @ 25lbs each arm (squatting with 50lbs total)
New exercise: db straight leg deadlift & row - 2 sets x 8 reps @ 60lbs total

Good workout!

Here's what ate:

Breakfast - quinoa & rice mailk with chia seeds, coffee & rice milk
Snack - apple & peanuts, green tea
Lunch - 2 Ezekiel flat breads, Yves "roast beef", sunflower sprouts, green tea
Workout snack - Vega endurance bar
Post workout snack - raw protein shale with vega WFHO
Dinner - large spring green salad, avocado, gardein scalopinis, chocolate hemp milk
Snack - undecided as yet, but leaning towards popcorn :)

ceasom
Rabbit
Posts: 153
Joined: Tue Mar 09, 2010 12:27 pm
Location: Tucson, AZ

Re: Colin's 2012 training journal

#53 Postby ceasom » Fri Feb 10, 2012 10:03 pm

Good workout day today! 3 mile run this morning in 28 minutes, then work, then weights :)

Here's what I did in the weight room:

Bench press (Smith machine) - 1 set x 12 reps @ 135lbs, 1 set x 10 reps @ 145lbs, 1 set x 8 reps @ 155lbs
Incline bench (Smith machine) - 1 set x 12 reps @ 115lbs, 1 set x 10 reps @ 125lbs, 1 set x 8 reps @ 135lbs
Smith machine shoulder shrugs - 1 set x 12 reps @ 205lbs, 1 set x 10 reps @ 215lbs, 1 set x 8 reps @ 225lbs
Dumb bell lateral raises - 3 sets x 10 reps each arm @ 20lbs
Seated shoulder press - 3 sets x 12 reps @ 130lbs
Cable crunches - 3 sets x 30 reps @ 140lbs
Standing cable tricep extensions - 3 sets x 10 reps @ 90lbs
Incline db bicep curls - 3 sets x 10 reps @ 25lbs each arm
Seated low cable row - 3 sets x 12 reps @ 200lbs

Here's what ate:

Breakfast - quinoa with rice milk & raisins, coffee with rice milk
Post run snack - apple, green tea
Snack - Almonds & sunflower seeds, green tea
Lunch - spring green salad with garbanzo beans, green tea
Post weights snack - raw protein shake with vega WFHO
Dinner - vegetable dumplings, panang curry, green tea

ceasom
Rabbit
Posts: 153
Joined: Tue Mar 09, 2010 12:27 pm
Location: Tucson, AZ

Re: Colin's 2012 training journal

#54 Postby ceasom » Sat Feb 11, 2012 9:49 pm

Today's 20 mile run wasn't what I was hoping for. I simply went out too fast, running almost a minute per mile faster than I should have because I felt OK. Plus it was warmer today - around 82F - so it was a little warmer than I've been used to for a few months, so that may have had something to do with it, not to mention not having run more than 6 miles for 2 weeks because of two consecutive head colds. Or maybe it was all of the above, who knows... I was OK until mile 14, then I ran out of steam,. I pushed through to mile 16, then I pretty much walked the last 4. Oh well, it was a training run and not the actual marathon so it's OK.

So today's running stats: 3 hrs 51 minutes, 11:26 overall pace but 9"30 pace for the first 14 miles.

Here's what I ate:

Breakfast - oats, dates, rice milk, coffee with rice milk
Vega energy gels on the run, coconut water with fruit juice 50/50%
Post run - Vega recovery protein shake
Lunch - tofu scramble, hash brown, water
Snack - apple, almonds, coffee with rice milk
Dinner - gardein, asparagus, broccoli, cauliflower, mashed potatoes, water
Snack - grilled cheese sandwich - wholewheat bread and Julie Hassen's ipepper jack tofu cheese (everydaydish.tv).

User avatar
kareno
Gorilla
Posts: 709
Joined: Sun Dec 18, 2011 8:44 pm

Re: Colin's 2012 training journal

#55 Postby kareno » Mon Feb 13, 2012 2:21 pm

Hey Colin! I love reading your food journal! It's as inspiring as your exercise! :D

ceasom
Rabbit
Posts: 153
Joined: Tue Mar 09, 2010 12:27 pm
Location: Tucson, AZ

Re: Colin's 2012 training journal

#56 Postby ceasom » Tue Feb 14, 2012 12:42 am

Great 4 miles run yesterday along the river path while my daughter cycles next to me :)

Amazing weight workout today! For the first time EVER, I topped 100,000lbs in a single session :) Here's what I did;

Pull ups with hanging leg raises - 3 sets x 10 reps @ body weight
Smith machine bench press - 1 set x 12 reps @ 1355lbs, 1 set x 10 reps @ 1455lbs, 1 set x 10 reps @ 155lbs, 1 set x 10 reps @ 145lbs, 1 set x 12 reps @ 135lbs
smith machine incline bench - 1 set x 12 reps @ 115lbs, 1 set x 10 reps @ 125lbs, 1 set x 10 reps @ 135lbs, 1 set x 10 reps @ 125lbs, 1 set x 12 reps @ 115lbs
Seated shoulder press - 3 sets x 12 reps @ 130lbs
smith machine shoulder shrugs - 1 set x 12 reps @ 205lbs, 1 set x 10 reps @ 215lbs, 1 set x 8 reps @ 225lbs, 1 set x 10 reps @ 215lbs, 1 set x 12 reps @ 205lbs
Cable crunches - 3 sets x 30 reps @ 140lbs
Seated back extensions - 3 sets x 20 reps @ 170lbs
Hip abductors - 3 sets x 8 reps @ 130lbs
Hip adductors - 3 sets x 8 reps @ 130lbs
Seated leg press - 1 set x 16 reps @ 235lbs, 1 set x 14 reps @ 255lbs, 1 set x 12 reps @ 275lbs, 1 set x 14 reps @ 255lbs, 1 set x 16 reps @ 235lbs
Standing calf raises - 1 set @ 12 reps @ 275lbs, 1 set x 10 reps @ 295lbs, 1 set x 12 reps @ 275lbs
Seated leg extensions - 1 set x 12 reps @ 110lbs, 1 set x 10 reps @ 120lbs, 1 set x 10 reps @ 130lbs, 1 set x 10 reps @ 120lbs, 1 set x 12 reps @ 110lbs
Db lateral raises - 3 sets x 10 reps each arm @ 25lbs
Db curls - 3 sets x 10 reps each arm @ 30lbs
Cable tricep extensions - 3 sets x 10 reps @ 90lbs


Here's what I ate today...

Breakfast - rolled oats, hemp seed, dried mulberries, almond milk, coffee with rice milk
Post weights - raw protein shake with vega WFHO
Lunch - steamed veggies, gardein, green tea, fresh organic blueberries
Snack - banana, green tea
Snack #2 banana & almonds, green tea (needed the extra snack today after those weights!)
Dinner - large spring green salad, with homemade hummus, a little left over tofu scramble, apple, green tea
Snack - 4 multi grain crackers, popcorn, rice milk

Phew! Now to bed ;)

ceasom
Rabbit
Posts: 153
Joined: Tue Mar 09, 2010 12:27 pm
Location: Tucson, AZ

Re: Colin's 2012 training journal

#57 Postby ceasom » Tue Feb 14, 2012 12:44 am

LOL Ooops... obviously the bench press was NOT 1355lbs and 1455lbs, but a mere 135lbs and 145lbs. Wishful thinking though ;)

ceasom
Rabbit
Posts: 153
Joined: Tue Mar 09, 2010 12:27 pm
Location: Tucson, AZ

Re: Colin's 2012 training journal

#58 Postby ceasom » Wed Feb 15, 2012 12:47 am

6.1 mile run this morning before work, 58 minutes. Made it just in time before the rain broke through.

Here's what ate today:

Breakfast - rolled oats, raisins, chia seeds, hemp seed, almond milk, coffee with rice milk
Post run - raw protein with vega WFHO
Lunch - 2 vegan bocca burgers, olive tapenade, ezekiel flatbread, mixed steamed veggies, green tea, blue berries
Snack - almonds, banana, green tea
Dinner - spring greens & kale salad, white kidney beans, apple, green tea
Snack - 2 slices wholewheat toast with almond butter, warm rice milk

ceasom
Rabbit
Posts: 153
Joined: Tue Mar 09, 2010 12:27 pm
Location: Tucson, AZ

Re: Colin's 2012 training journal

#59 Postby ceasom » Wed Feb 15, 2012 8:55 pm

Pretty good weight workout after work today... I just did upper body:

Pull ups with hanging leg raises - 3 sets x 10 reps @ body weight
Dips - 3 sets x 15 reps @ body weight
Seated shoulder press - 3 sets x 12 reps @ 130lbs
Smith machine bench press - 1 set x 12 reps @ 145lbs, 1 set x 10 reps @ 155lbs, 1 set x 6 reps @ 155lbs, 1 set x 10 reps @ 155lbs, 1 set x 12 reps @ 145lbs
Smith incline bench - 3 sets x 10 reps @ 125lbs
Smith shoulder shrug - 1 set @ 12 reps @ 205lbs, 1 set x 10 reps @ 225lbs, 1 set x 8 reps @ 245lbs, 1 set x 10 reps @ 225lbs, 1 set x 12 reps @ 205lbs
Cable crunches - 3 sets x 30 reps @ 140lbs
Cable tricep extensions - 3 sets x 10 reps @ 90lbs
Seated back extensions - 3 sets x 20 reps @ 170lbs
Dumb bell lateral raises - 3 sets x 10 reps each arm @ 25lbs


Here's what I ate today:
Breakfast - rolled past with chia seed, hemp seed, raisins, almond milk. Coffee with rice milk
Snack - banana & almonds, green tea
Lunch - spring green salad, baked sesame tofu, white kidney beans, green tea
Pre-weights snack - apple
Post weights - banana, raw protein shake with vega WFHO
Dinner - 2 ezekiel small tortillas with pinto & black beans, large spring green salad, water
Snack - will decide when I get there ;)

Starting to see some results from the pyramid sets in the weight room :) New photos to add too - taken last weekend while on the running path...
Attachments
IMG_20120212_132320-1 small.jpg
IMG_20120212_132320-1 small.jpg (100.04 KiB) Viewed 2653 times
IMG_20120212_1322461 small.jpg
IMG_20120212_1322461 small.jpg (156.35 KiB) Viewed 2653 times

ceasom
Rabbit
Posts: 153
Joined: Tue Mar 09, 2010 12:27 pm
Location: Tucson, AZ

Re: Colin's 2012 training journal

#60 Postby ceasom » Thu Feb 16, 2012 10:40 pm

Today was a good workout day... 6am run for 6.75 miles, then a weight workout for legs this afternoon.

Prone leg curl - 1 set x 12 reps @ 70lbs, 1 set x 10 reps @ 80lbs, 1 set x 6 reps @ 90lbs, 1 set x 10 reps @ 80lbs, 1 set x 12 reps @ 70lbs
Seated leg extensions - 1 set x 12 reps @ 110lbs, 1 set x 10 reps @ 120lbs, 1 set x 8 reps @ 130lbs, 1 set x 10 reps @ 120lbs, 1 set x 12 reps @ 110lbs
Seated leg press - 1 set x 16 reps @ 235lbs, 1 set x 14 reps @ 255lbs, 1 set x 12 reps @ 275lbs, 1 set x 14 reps @ 255lbs, 1 set x 16 reps @ 235lbs
Standing calf raises - 1 set x 12 reps @ 275lbs, 1 set x 10 reps @ 295lbs, 1 set x 8 reps @ 315lbs, 1 set x 10 reps @ 295lbs, 1 set x 12 reps @ 275lbs
Hip adductors - 3 sets x 8 reps @ 130lbs
Hip abductors - 3 sets x 8 reps @ 130lbs

Here's what I ate:

Breakfast - rolled pats with chia seed, hemp seed, raisins, almond milk. Coffee with rice milk.
Post run snack - water & banana
Lunch - spring green salad, sesame baked tofu, green tea
Post weights - raw protein shake with vega WFHO
Dinner - steamed veggies (kale, spinach, broccoli stems) with 2 bocca vegan burgers, blueberries, water


Return to “Online Training Journals & Blogs”

Who is online

Users browsing this forum: Yahoo [Bot] and 1 guest