Strong is the new Skinny...Kellys journal

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Frayedendz
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Posts: 248
Age: 38
Joined: Tue Dec 20, 2011 9:53 pm
Location: Michigan

Re: Strong is the new Skinny...Kellys journal

#76 Postby Frayedendz » Fri Mar 02, 2012 7:53 pm

Fri 3/2
10 min eliptical warmup
weight train biceps/triceps

dumbell incline bench curl 15lb 4x12
superset with
lying tricep dumbell extension 15lb 4x12 (this was good today for me, normally i struggle to get 4 quality sets with the 15's)

bicep dumbell 7's 15lb x4 seta
superset with
tricep band pressdown 4x15

dumbell suppination curls 20lbx10,20lbx10,25lbx7,25lbx7
superset with dumbell overhead tri ext. 25lb 4x12

lying bicep band curls 4x10
superset with
lying band tricep ext. 4x7

meals
mini raw cashew choc bar
1 egg 2 egg whites, nutritional yeast
granola cereal with almond milk
green juice

1/2 banana
protein shake

green salad
chickpea burger, crumbled into a collard green wrap with avocado spread and red peppers

green protein smoothie
raw carrots with raw vegan cashew pesto dip

green salad
brusslel sprouts
enchilada pie

1/2 maca sure bar

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Frayedendz
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Posts: 248
Age: 38
Joined: Tue Dec 20, 2011 9:53 pm
Location: Michigan

Re: Strong is the new Skinny...Kellys journal

#77 Postby Frayedendz » Fri Mar 02, 2012 7:54 pm

headed off to the arnold fest in Columbus for the weekend! very excited!!!! will do a workout at the hotel on Sun and resume journal on Monday

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Frayedendz
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Re: Strong is the new Skinny...Kellys journal

#78 Postby Frayedendz » Mon Mar 05, 2012 7:48 pm

monday 3/6
workout
incline treadmill 15, speed 3.6 20 min
weight train chest
flat bench smith machine 30lb 2x12, 40lb2x10, 50lb 2x8
incline dumbell chest press 20lb x10, x12, 25lbx12, x10, 30lb x8
90 degree chest press machine 80lb 2x10 bottom grip. 80lb 2x10 top grip
iso lat chest press plate machine 100lb 3x12, 110lb 1x10
seated chest flye machine 70lb x12, 75lbx12,80lbx12,90lbx12
35 min eliptical

meals
green protein shake
kashi waffle with almond butter and coconut oil

protein shake
apple

green salad
samosa collard green wrap
a few whole grain crackers
chickpea soup

fresh rasperries/blackberries
pumpkin seeds
homemade vegan protein bar

brussel sprouts
whole grain pasta with walnut pesto and creamy tomato vegan vodka type sauce

scoop protein powder

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Frayedendz
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Posts: 248
Age: 38
Joined: Tue Dec 20, 2011 9:53 pm
Location: Michigan

Re: Strong is the new Skinny...Kellys journal

#79 Postby Frayedendz » Tue Mar 06, 2012 7:29 pm

workout
10 min stairstepper level 4
20 min incline walk treadmill
weight train legs
drop set leg extension
80lb,60lb,50lb,40lb repsx8 (3 sets)

drop set vertical squat machine
135lb,115lb,95lb,90lb reps x8 (3 sets)

drop set glute kickback machine
120lb,110lb,95lb,85lb repsx8 (2 sets)

alternating leg sleg press machine
90lbx20, 140lbx15,140lbx15,160lbx15,180lbx15,180lbx15

meals
protein bar (sadly it was not vegan)
green smoothie

postworkout vega shake
mixed berries

green salad
samosa collard wrap

protein shake
green tea

green salad
vegan nachos, got a great vegan nacho cheese sauce recipe from happy herbivore :)

scoop protein with water

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Frayedendz
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Age: 38
Joined: Tue Dec 20, 2011 9:53 pm
Location: Michigan

Re: Strong is the new Skinny...Kellys journal

#80 Postby Frayedendz » Wed Mar 07, 2012 3:18 pm

Wed 3/7
weight train shoulders/back
fwd plate raise 25lb superset with bent over bar row 55lb- 4x12 ea

seated arnold dumbell press 20lbx12,20lbx12,20lbx12,25lbx12
superset with dumbell upright row 20lbx10, 20lbx10, 20lbx10,20lbx10

pullups 4x3
superset with
kettlebell shoulder press 12kg 4x8 ea

inverted pullups x7, x8,x9,x9
superset with
dumbell lateral raises 10lb 4x10

standing dumbell shoulder press
20lbx12, 20lbx12, 25lbx7, 25lbx8

45 min bike cardio

meals
granols cereal with almond milk
2 eggs with nutritional yeast
green smoothie juice

postworkout shake

green salad
whole grain pasta with vegan creamy tomato sauce
brussel sprouts

chia seed pudding with protein powder and raspberries

green salad
vegan bean chili

maca sure bar 1/2
green kombucha

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Frayedendz
Manatee
Posts: 248
Age: 38
Joined: Tue Dec 20, 2011 9:53 pm
Location: Michigan

Re: Strong is the new Skinny...Kellys journal

#81 Postby Frayedendz » Sat Mar 10, 2012 1:58 pm

Thurs 3/8
incline treadmill 20 min walk

weight train legs
smith machine squats
40lbx10, 50lb x10 60lbx10, 70lb x10 superset with core activity

smith machine split squat
40lbx10, 40lbx10, 40lb x10 50lbx10 superset with core activity

lying leg curl machine
55lbx12, 60lbx12, 65lbx12, 70lbx12 superset with core activity

hack squat machine
30lbx12, 30lbx12,40lbx12,50lbx12 superset with core activity

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Frayedendz
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Posts: 248
Age: 38
Joined: Tue Dec 20, 2011 9:53 pm
Location: Michigan

Re: Strong is the new Skinny...Kellys journal

#82 Postby Frayedendz » Sat Mar 10, 2012 3:09 pm

Fri 3/9
so I thought I pushed my legs pretty hard this week but I have not really been sore at all. I am a freak and like to have some muscle soreness because I feel like I have done some work. Since I have changed my diet to almost all vegan I feel like my recovery has been better. this could be all in my head. I also feel like I can lift more weight and have lifted more over the last few months.
weight train bi/tri

bicep dumbell curls drop set
25lb,20lb15lb,10lb 4 sets 8 reps of ea

lying tri extension
15lb dumbells x10x8x8x8x8

bicep curl 21's with dumbells 2 sets with 15lb dumbells
2 seta with 20lb dumbells

tricep 21's using band pressdown 4 sets

dumbell preacher curl
20lbx12, 20lbx12, 20lbx12, 20lbx12
20 min bike cardio

meals
green smoothie
soy grits, creal protein powder, almond milk mix
apple

pro bar

post workout shake

green salad
whole grain spaghetti
brussel sprouts

pinto bean chili
mixed berries
green smoothie

scoop protein powder in water

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Frayedendz
Manatee
Posts: 248
Age: 38
Joined: Tue Dec 20, 2011 9:53 pm
Location: Michigan

Re: Strong is the new Skinny...Kellys journal

#83 Postby Frayedendz » Mon Mar 12, 2012 6:13 pm

Mon 3/12/
am cardio on bike 40 min

weight train afternoon chest

wide pushups 4x12
superset with med ball wall chest pass 10lb 4x15

flat bench barbell press 60lb 4x12
superset with crossfit style pushups 4x10

decline bench dumbell chest press 25lb bells 20lbx15 25lbx12,25lbx12,25lbx12

diamond pushups 4x10

flat bench dumbell chest press 25lb bells 4x12
incline bench dumbell press 25lb bells 4x10

20 min cardio on bike

meals
hemp cereal with almond milk
egg/tofu/black bean veggie scramble
small orange, 1/2 kiwi

raw pumpkin seed bar
green juice

green salad
vegan bean chili
green tea

postworkout shake

green salad
vegan mexican sausage with pepper/onions

scoop protein powder made into pudding

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kareno
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Joined: Sun Dec 18, 2011 8:44 pm

Re: Strong is the new Skinny...Kellys journal

#84 Postby kareno » Tue Mar 13, 2012 12:10 pm

Hey Kelly! I was cruising the Caribbean last week, with no internet access, so haven't been able to swing by and look at your journal until now. Awesome job with consistency and dedication! I've gotta get my groove back, so seeing that you're still on track is motivating to me. Thanks!! :)

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Frayedendz
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Posts: 248
Age: 38
Joined: Tue Dec 20, 2011 9:53 pm
Location: Michigan

Re: Strong is the new Skinny...Kellys journal

#85 Postby Frayedendz » Wed Mar 14, 2012 11:44 am

tues
incline walk for 12 min warmup
bike for 12 min
weight train legs

bench step ups 12lb dumbellsx12 ea leg, 15lbx10ea,17lbx8ea,25lbx6ea

split squat smith machine 40lbx12, 50lbx10, 60lbx8, 65lbx8

leg ext machine 60lbx12, 65lbx12, 70lbx10, 75lbx12, 80lbx12 (my first time doing 80lb)

vert hack squat 110lbx12, 115lbx10, 130lbx10, 150lbx10

stairmaster 15 min

meals
1 egg 2 egg whites, spinach, nutritional yeast
ezekial toast with almond butter

postworkout shake
mixed berries

green salad
cod with ginger scallion marinade, brussel sprouts

vega protein bar
green juice

green tea
asian green salad
smoked tofu cashew stirfry with veggies and brown rice

scoop protein powder

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Frayedendz
Manatee
Posts: 248
Age: 38
Joined: Tue Dec 20, 2011 9:53 pm
Location: Michigan

Re: Strong is the new Skinny...Kellys journal

#86 Postby Frayedendz » Wed Mar 14, 2012 11:46 am

kareno wrote:Hey Kelly! I was cruising the Caribbean last week, with no internet access, so haven't been able to swing by and look at your journal until now. Awesome job with consistency and dedication! I've gotta get my groove back, so seeing that you're still on track is motivating to me. Thanks!! :)



thanks Karen! I hope the cruise was amazing and energizing! no internet access for a week is kinda cool, I feel like we could all use that once in awhile! just disconnect. im sure you will be getting your groove back this weeek!

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kareno
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Joined: Sun Dec 18, 2011 8:44 pm

Re: Strong is the new Skinny...Kellys journal

#87 Postby kareno » Wed Mar 14, 2012 2:20 pm

Yes, thanks! Soooo wonderful! It's the Holistic Holiday at Sea vegan-themed cruise. Check it out at http://www.atasteofhealth.org. It's an amazing week of fun and learning!

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Frayedendz
Manatee
Posts: 248
Age: 38
Joined: Tue Dec 20, 2011 9:53 pm
Location: Michigan

Re: Strong is the new Skinny...Kellys journal

#88 Postby Frayedendz » Wed Mar 14, 2012 7:30 pm

kareno wrote:Yes, thanks! Soooo wonderful! It's the Holistic Holiday at Sea vegan-themed cruise. Check it out at http://www.atasteofhealth.org. It's an amazing week of fun and learning!


yeah I checked out the site a few weeks ago and I was suuuuper jealous of everyone that went! Looks like a great time and something I would be very into doing in the future. Glad you had a wonderful time. :D

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Frayedendz
Manatee
Posts: 248
Age: 38
Joined: Tue Dec 20, 2011 9:53 pm
Location: Michigan

Re: Strong is the new Skinny...Kellys journal

#89 Postby Frayedendz » Wed Mar 14, 2012 7:39 pm

Wed 3/14
workout
35 min am cardio on bike

afternoon weight train shoulders/back
4 rounds of 40 sec on 15 sec off of band rows
4 rounds of 40 sec on 15 sec break of sandbag (35lb) squat/press
4 rounds of 40 sec on 15 sec break of bent over bar rows 35 lb

seated shoulder presses 25lb dumbells x15x13x12x12
jumping pullups 4x15
fwd plate raise 25lb 4x12
dumbell lat raises 10lb 4x10

20 min easy bike cooldown
15 min incline treadmill walk

meals
1 egg 2 egg whites, nutritional yeast, ms dash fiesta lime seasoning (obsessed with this)
kashi waffle with almond butter, 1/4 banana slices on top
green tea

soy yogurt with soy grits,hemp seeds, cacao nibs and scoop protein powder
1/2 cup blueberries

green salad
whole grain pasta with homemade sauce and brussel sprouts

postworkout shake
green tea

green salad with homemade sesame ginger dressing, edammame
smoked tofu with broccoli and cashews
2 green crackers

scoop protein powder

User avatar
Frayedendz
Manatee
Posts: 248
Age: 38
Joined: Tue Dec 20, 2011 9:53 pm
Location: Michigan

Re: Strong is the new Skinny...Kellys journal

#90 Postby Frayedendz » Sat Mar 17, 2012 5:14 am

Thurs 3/14
workout incline treadmill walk 40 min

legs
smith machine deep squats
40lbx10
50lbx10
60lbx10
70lbx10
superset with one legged bench stand 4x10
lying leg curl machine
55lbx12 55lbx12
60lbx10 60lbx10
65lbx10 65lbx10
70lbx8 70lbx8
75lbx8 75lbx8
calf raiser machine
50lbx15
60lb 3x15
hack squat machine
20lbx12 20lbx12
30lbx10 30lbx10
40lbx10 40lbx10
50lbx8 50lbx8
core work 15 min bike cooldown


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