Strong is the new Skinny...Kellys journal

[Frayedendz]

Thurs 4/12
am cardio 30 min on bike

weight train legs hamstring glute focus

smith machine squats
40lbx15
50lbx10
60lbx10
70lbx10
90lb 2x10

straight bar deadlift
85lb 4x10

lying leg curl machine
55lbx10 then 1/4 reps at 85lb repeated for 3 sets
then drop set of 85lb 65lb 45lb 6 repsx3 sets

various squats with dumbells on shoulders
a few sets of sumo mini pulses with sandbag on shoulders

mini circuit with 15lb dumbells
fwd walking lunges
in and out dumbell hops
shoulder width squats
backward lunges
repeated 3x
20 min on stairclimber at level 4
15 min on eliptical 8 min of it were hits

meals
1 egg 2 egg whites, beans, spinach
1/4 cup raw oats with coconut milk, cinnamon,tsp raw almond butter, handful of blueberries

1/2 raw foods bar
postworkout shake
kombucha

beet/cabbage/caulifloer/broc salad with mustard vin
flat bread pizza with tempeh topping and veggies
yerba mate tea

protein shake

vegan nachos! yum. black beans, cashew cheese, avocado, tomato, romaine, a few blue corn chips, salsa
mini green salad

[Frayedendz]

Fr 4/13
workout
mtn climbers 3x100
med ball slam/squat/catch 3x15
med ball burpee to slam 3x10

strength train
bi/tri

lying dumbell tri ext. 15lb bells 4x12
superset with band hammer curls 4x12

tri rope pressdown 4x12
superset with standing dumbell curl 20lb bells 4x12

tri band kickback x12 x12 x15 x15
superset with dumbell preacher curl 20lb 4x12

meals
1 egg 2 egg whites/beans/cilantro pesto
raw oats with coconut milk,cinnamon
strawberries
yerba mate tea

vega bar
clementine

green salad
leftover nacho mix

org cottage cheese/salsa
green crackers
coconut water

italian temeph crumble with veggies
green salad with 1/2 avocado, savi seeds

scoop protein

[Frayedendz]

Mon 4/16
did a circuit workout on saturday afternoon which was a full body interval workout with lighter weights. felt good and finished with 15 min on the eliptical going up one level every minute and then down 1/2 way through.

Mon back to weight training
12 min incline treadmill walk to warmup

weight train chest
90 degree chest press
80lbx10
80lbx10
85lbx10
90lbx8
superset with crossfit floor pushups 4x8

smith machine flat bench press
40lbx12
50lbx10
60lbx8
60lbx8
50lbx10
40lbx12

tricep bench dips with 25lb plate on legs and feet on a bench
4x12

incline dumbell chest press
20lbx15
25lbx12
30lbx10
30lbx10
25lbx12
20lbx12

seated tricep pressdown
80lbx15
95lbx12
105lbx10
105lbx9
95lbx10
80lbx15

decline iso lat plate press
90lbx12
90lbx12
100lbx10
100lbx10
110lbx8
110lbx6
110lbx5
meals
green protein smoothie
(greens,choc protein,chia seeds,coffee grounds,almond milk)
a few raw pumpkin seeds
yerba mate tea

postworkout shake
vega recovery

green salad with roasted beets
lentil mix with greens
1/2 kombucha
a few raw kale chips

soy yogurt mixed with choc protein/hemp seeds/cinnamon

swiss chard wraps filled with avocado,almond nut mix,basil,carrot,red pepper and these super amazing spicy peas I found
brussel sprouts

made some homemade protein bars last night with
choc protein/raw almond butter/coffee grounds/raw cacao nibs/ chia seeds/oat flour/ a few crumbled up puffins ceral nuggets.
mixed everything together by hand, formed into bars and put in freezer.
turned out really good

[Frayedendz]

forgot to put for monday that I did 15 min hiits on eliptical and 10 min at easy pace. would like to get a bit more easy cardio in today if time permits. would love to take the dogs on a long walk buut its seriously windy here today. I came home to our flag blown off the house from the holder thing that is attached to the house, a decorative sun thing that was on our house laying in the yard. as I went to get the mail a large piece of the neighbors shingle went flying by me....so thats fun

[Frayedendz]

Tues 4/17
15 min hiits on eliptical
45 min of power boxing and kickboxing with a friend (fun!)

weight train legs
smith machine split squats
40lbx10
40lbx10
50lbx10
50lbx10
60lbx10

leg ext machine
65lbx15
70lbx12
75lbx10
80lbx10
80lbx10
75lbx12
70lbx12
65lbx15

85lb 1/4 repsx16
90lb 1/4 reps x12
95lb 1/4 repsx10

reverse v squat
110lbx12
110lbx12
115lbx12
130lbx12

bike climb, up one level every min start at 12 went up to 20 then back down.

meals
green protein smoothie
green apple
yerba mate tea

postworkout shake
pumpkin seed clusters

green salad
vegan pad thai with tempeh
a few raw kale chips

soy yogurt mixed with choc protein/raw almond butter/cinnamon/flax meal
a few green crackers

green spinach salad with raw kale chips
1/2 ezekial wrap with swiss chard leaves/carrots/peppers/cilantro pesto/almonds/tomatoes/watercress

1/2 homemade protein bar

[kareno]

as I went to get the mail a large piece of the neighbors shingle went flying by me....so thats fun

Whoa, that's crazy! Be careful out there!

[Frayedendz]

as I went to get the mail a large piece of the neighbors shingle went flying by me....so thats fun

Whoa, that's crazy! Be careful out there!

I know right! yeah that was an odd day

[Frayedendz]

WED 4/18
workout
15 min cardio on bike to warmup
weight train back and shoulders
pretty sore from chest on monday which is good, so once i kind of warmed up the workout went good

assisted pullups 4x12
superset with seated shoulder press 25lb dumbells for the 1st set and then 30lb for the reamining sets 4x12 (just picked up some 30's at the store the other day!)

side lateral dumbell raises 10lb 4x12
superset with fwd raises 10lb 4x12

bent over T bar row 75lb 4x12
superset with 30lb dumbell clean/press 4x10 ea arm

various band rows fom different levels...low,medium,high pulldowns

incline treadmill walk for 15 min and then biked for 15 min

meals
1 egg 2 egg whites, spinach,lentils
green juice

soy yogurt with choc protein, flax meal, chia seeds
1/2 spirulina bar

green salad with edammame
vegan pad thai with tempeh

postworkout choc/greens smoothie

green salad with 1/2 avocado
fish
brussel sprouts

1/2 homemade protein bar

[Frayedendz]

Thurs 4/19
workout
20 min incline treadmill walk
weight train hamstring/glute focus

Lying leg curl drop set
80x6
65x6
50x6
40x6
repeated this 3 rounds with the same reps

hack squat machine
20x15
30x12
40x10
50x10
60x10

calf raiser machine
70x20
80x20
85x15
85x15

swiss ball ham curl ins
4x12

glute kickback 70lbx10 ea leg to warmup
drop set
115x8
90x8
70x8
repeated for 3 rounds, wanted to go another round but my legs were dead

had 20 minutes (at gym) before i needed to leave so I was going to hit the bike but some guy started randomly talking to me and I couldnt shake him off so I didnt get to do the bike ughhh so later on I am probably going to do some interval work of mtn climbers and burpees just to get the heart rate up again

meals
green protein smoothie
pumpkin seed clusters

postworkout shake
1/2 raw spirulina bar

green salad with raw kale chips,and tons of veggies
blackened fish
kombucha

soy yogurt mixed with "amazing meal" packet and some ground flaxseed
1/2 pink grapefruit

veggie pizza...bought these frozen whole grain personal pizza crusts for me and my husband so we can make our own
mine- cilantro pesto and homemade pizza sauce mix, garlic, peppers, mushrooms,spinach,onion
large green salad...of course!

1/2 homemade protein bar

[Frayedendz]

Fri 4/20
workout
10 min warmup on bike
strength train bi/tri
dumbell tri kickbacks 15lb
4x15 superset with 18kg kettlebell swing 4x20

standing dumbell curls
20lbx12
20lbx12
25lbx10
25lbx10
superset with mtn climbers 4x20 ea leg

tri rope pressdown
x20
x17
x15
x15
superset with burpee 4x10

dumbell hammer curl
20lbx15
20lbx15
25lbx12
25lbx12
superset with mtn climbers 4x20 ea leg

tri overhead ext seated
25lbx15
25lbx15
30lbx12
30lbx14
superset with 18kg kettlebell swing
4x20

meals
2 eggs with spinach,black beans,salsa in ezekial tortilla
apple
yerba mate tea

vega protein bar
1/2 grapefruit

green salad
black bean sweet potato chili
sea weed crisps

green crackers
org cottage cheese with salsa

asian lettuce wraps
filling is crumbled tempeh,celery,mushroom,carrot with an asian slaw
green salad with avocado

1/2 homemade protein bar

[Frayedendz]

feeling good after a rest day on sun.
sat i did 30 min of easy cardio and then a variety of core/glute/hamstring excercises

today Mon 4/23
12 min incline treadmill walk to wrmup
weight train chest/tri

smith flat bench press
40lbx12
50lbx10
60lbx8
60lbx8
50lbx10
40lbx12
mtn climbers 6x20

incline bench dumbell press
20lb bellsx15
25lbx12
30lbx10
35lbx8
35lbx8
30lbx10
25lbx12
20lbx15
1/2 burpees 8x10

tricep seated pressdown machine
90lbx12
100lbx10
110lbx10
115lbx8
115lbx8
110lbx10
100lbx10
90lbx12
plank body saw 6x12

90 degree chest press machine
60lbx15
80lbx10
80lbx10
80lbx10
85lbx8
90lbx7

iso lat decline plate press
90lbx10
90lbx10
90lbx8
100lbx7
100lbx7
100lbx7
100lbx7
20 min hits on eliptical
30 min easy cardio on bike
meals
raw meal smoothie with greens
orange tea

lara bar
postworkout shake with water

large green salad
lentil/black bean veggie soup
1/2 kombucha

2 eggs
green smoothie drink

large green slad with 1/2 avocado, mustard vinaigrette
black bean/sweet potato chili

1/2 homemade protein bar

[Gaia]

Where in Michigan are you working out at?

[Frayedendz]

I workout in Fowlerville (small town i live in) or at a gym in Brighton, was a powerhouse gym until
Recently now its called every1fitness

[Frayedendz]

Tuesday 4/24
treadmill incline warmup level 15 at 3.8 for 15 min

weight train legs..quad focus
leg ext machine
drop set
90x6
75x6
60x6
45x6
repeated for 3 rounds same reps and wt
then at 85lb 1/4 reps to failure
then at 90lb 1/4 reps to failure

smith machine split squats
40lbx10
40lbx10
50lbx10
60lbx10
70lbx10
superset with swiss ball hands to feet core passes

reverse V sqaut machine
90x12
110x12
115x12
130x12
135x12
superset with window wiper abs

dumbell front squats
(I did these as mini pulses)
20lb bellsx20 pulses
20x20
25x15
25x15

hits on bike for 15 min followed by 15 min of easy pace
then 20 min on eliptical doing a climb up 2 levels every 2 mins

meals
2 eggs/spinach
1/2 garden of life bar
apple

postworkout vega shake
1/2 garden of life bar

green salad
chickpea salad with mushrooms,cabbage,tomatoes and mustard vinaigrette

vegan protein bar
kombucha

large spinach green salad 1/2 avocado
blackened tempeh strips with swiss chard and tomatoes and beans
i made this dressing for it with blended soft tofu,tomatoes,curry paste,nutritional yeast,lemon juice,apple cider vin.
i was just trying to make kind of a creamy spicy dressing that was vegan, it came out pretty tasty and im sure no one would know its made with tofu

1/2 homemade protein bar

[Frayedendz]

Wed
30 min easy cardio on bike in a.m.
weight train back/shoulders afternoon
today was one of those workouts where I could have lifted for another hour, I felt really good
4x20 mtn climbers for warmup

25lb fwd plate raise
x12
x15
x15
x15
band low row 70lb resistance
x15
x15
x15
x15
lat dumbell raise
10lbx15
10lbx15
15lbx8
15lbx8
assist pullup
4x15
drop set dumbell shoulder press
30lbx8
25lbx8
20lbx8
15lbx8
(repeated for 3 sets incresed reps by one rep ea time)
lat band pulldown
4x20
sandbag clean/press
x10
x10
sandbag press
x15
x15
x15
30lb dumbell bent over rows
4x10
meals
1 egg 3 egg whites/spinach/pesto/salsa
carrot juice
apple

vega one!

green salad
ezekial wrap with chick peas and slaw mix i made with mushrooms,peppers, mustard vin
1/2 kombucha

postworkout shake...ginger pear vanilla

green salad 1/2 avocado
swiss chard tempeh mix with beans

1/2 protein bar