kareno Posted April 18, 2012 Share Posted April 18, 2012 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! Link to comment Share on other sites More sharing options...
Frayedendz Posted April 18, 2012 Author Share Posted April 18, 2012 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 Link to comment Share on other sites More sharing options...
Frayedendz Posted April 19, 2012 Author Share Posted April 19, 2012 WED 4/18workout15 min cardio on bike to warmupweight train back and shoulderspretty sore from chest on monday which is good, so once i kind of warmed up the workout went good assisted pullups 4x12superset 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 4x12superset with fwd raises 10lb 4x12 bent over T bar row 75lb 4x12superset 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 meals1 egg 2 egg whites, spinach,lentilsgreen juice soy yogurt with choc protein, flax meal, chia seeds1/2 spirulina bar green salad with edammamevegan pad thai with tempeh postworkout choc/greens smoothie green salad with 1/2 avocadofishbrussel sprouts 1/2 homemade protein bar Link to comment Share on other sites More sharing options...
Frayedendz Posted April 19, 2012 Author Share Posted April 19, 2012 Thurs 4/19workout20 min incline treadmill walkweight train hamstring/glute focus Lying leg curl drop set80x665x650x640x6repeated this 3 rounds with the same reps hack squat machine20x1530x1240x1050x1060x10 calf raiser machine70x2080x2085x1585x15 swiss ball ham curl ins4x12 glute kickback 70lbx10 ea leg to warmupdrop set115x890x870x8repeated 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 mealsgreen protein smoothiepumpkin seed clusters postworkout shake1/2 raw spirulina bar green salad with raw kale chips,and tons of veggiesblackened fishkombucha soy yogurt mixed with "amazing meal" packet and some ground flaxseed1/2 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,onionlarge green salad...of course! 1/2 homemade protein bar Link to comment Share on other sites More sharing options...
Frayedendz Posted April 20, 2012 Author Share Posted April 20, 2012 Fri 4/20workout10 min warmup on bikestrength train bi/tridumbell tri kickbacks 15lb4x15 superset with 18kg kettlebell swing 4x20 standing dumbell curls20lbx1220lbx1225lbx1025lbx10superset with mtn climbers 4x20 ea leg tri rope pressdownx20x17x15x15superset with burpee 4x10 dumbell hammer curl20lbx1520lbx1525lbx1225lbx12superset with mtn climbers 4x20 ea leg tri overhead ext seated25lbx1525lbx1530lbx1230lbx14superset with 18kg kettlebell swing4x20 meals2 eggs with spinach,black beans,salsa in ezekial tortillaappleyerba mate tea vega protein bar1/2 grapefruit green saladblack bean sweet potato chilisea weed crisps green crackersorg cottage cheese with salsa asian lettuce wrapsfilling is crumbled tempeh,celery,mushroom,carrot with an asian slawgreen salad with avocado 1/2 homemade protein bar Link to comment Share on other sites More sharing options...
Frayedendz Posted April 23, 2012 Author Share Posted April 23, 2012 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 4/2312 min incline treadmill walk to wrmupweight train chest/tri smith flat bench press40lbx1250lbx1060lbx860lbx850lbx1040lbx12 mtn climbers 6x20 incline bench dumbell press20lb bellsx1525lbx1230lbx1035lbx835lbx830lbx1025lbx1220lbx151/2 burpees 8x10 tricep seated pressdown machine90lbx12100lbx10110lbx10115lbx8115lbx8110lbx10100lbx1090lbx12plank body saw 6x12 90 degree chest press machine60lbx1580lbx1080lbx1080lbx1085lbx890lbx7 iso lat decline plate press90lbx1090lbx1090lbx8100lbx7100lbx7100lbx7100lbx720 min hits on eliptical30 min easy cardio on bikemealsraw meal smoothie with greensorange tea lara barpostworkout shake with water large green saladlentil/black bean veggie soup1/2 kombucha 2 eggsgreen smoothie drink large green slad with 1/2 avocado, mustard vinaigretteblack bean/sweet potato chili 1/2 homemade protein bar Link to comment Share on other sites More sharing options...
Gaia Posted April 23, 2012 Share Posted April 23, 2012 Where in Michigan are you working out at? Link to comment Share on other sites More sharing options...
Frayedendz Posted April 24, 2012 Author Share Posted April 24, 2012 I workout in Fowlerville (small town i live in) or at a gym in Brighton, was a powerhouse gym untilRecently now its called every1fitness Link to comment Share on other sites More sharing options...
Frayedendz Posted April 25, 2012 Author Share Posted April 25, 2012 Tuesday 4/24treadmill incline warmup level 15 at 3.8 for 15 min weight train legs..quad focusleg ext machinedrop set90x675x660x645x6 repeated for 3 rounds same reps and wtthen at 85lb 1/4 reps to failurethen at 90lb 1/4 reps to failure smith machine split squats40lbx1040lbx1050lbx1060lbx1070lbx10 superset with swiss ball hands to feet core passes reverse V sqaut machine90x12110x12115x12130x12135x12superset with window wiper abs dumbell front squats(I did these as mini pulses)20lb bellsx20 pulses20x2025x1525x15 hits on bike for 15 min followed by 15 min of easy pacethen 20 min on eliptical doing a climb up 2 levels every 2 mins meals2 eggs/spinach1/2 garden of life barapple postworkout vega shake1/2 garden of life bar green saladchickpea salad with mushrooms,cabbage,tomatoes and mustard vinaigrette vegan protein barkombucha large spinach green salad 1/2 avocadoblackened tempeh strips with swiss chard and tomatoes and beansi 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 Link to comment Share on other sites More sharing options...
Frayedendz Posted April 26, 2012 Author Share Posted April 26, 2012 Wed30 min easy cardio on bike in a.m.weight train back/shoulders afternoontoday was one of those workouts where I could have lifted for another hour, I felt really good4x20 mtn climbers for warmup 25lb fwd plate raise x12x15x15x15band low row 70lb resistancex15x15x15x15lat dumbell raise 10lbx1510lbx1515lbx815lbx8assist pullup4x15drop set dumbell shoulder press30lbx825lbx820lbx815lbx8(repeated for 3 sets incresed reps by one rep ea time)lat band pulldown4x20sandbag clean/pressx10x10sandbag pressx15x15x1530lb dumbell bent over rows4x10meals1 egg 3 egg whites/spinach/pesto/salsacarrot juiceapple vega one! green saladezekial wrap with chick peas and slaw mix i made with mushrooms,peppers, mustard vin1/2 kombucha postworkout shake...ginger pear vanilla green salad 1/2 avocadoswiss chard tempeh mix with beans 1/2 protein bar Link to comment Share on other sites More sharing options...
Frayedendz Posted April 28, 2012 Author Share Posted April 28, 2012 Thurs 4/26 workouthamstring/glute focusincline treadmill wlak 15 min warmup smith machine squats50x1560x1270x1280x1090x8100x8 really trying to go deep for all sets and reps, i still dont squat a ton of weight but im slowly moving up. i would rather the reps be really good than have a ton of weight i cant manage safelysuperset with bicycle crunches 6x15 lying leg curls55x1265x1275x1085x8superset with abdominal alterntaing toe touch4x15 leg press (orange seat machine)100x15120x15140x12160x10180x8superset with body saw planks 5x10swiss ball hamstring curls4x12superset with captains chair knee tucks and raises 2x20 tucks 2x12 raises 45 min of power boxing and kickboxing with a guy at the gym, really good time learning some new kicks and hits. working in 2 minute rounds of different hits 20 min hits on bike Link to comment Share on other sites More sharing options...
Frayedendz Posted April 28, 2012 Author Share Posted April 28, 2012 Fri 4/27workout 10 min bike warmup weight train bi/triseated dumbell curls (slight decline in the bench)15x1520x1220x1225x10superset with 18kg kettlebell swing 4x20 lying dumbell tri ext15x1215x1315x1320x6superset with air speed squats4x20bicep band curlsx12x10x11x10superset with mtn climbers4x20dumbell overhead ext25x1525x1530x1230x12superset with mtn climbers4x20bicep dumbell hammer curl25x1025x1025x1025x10superset with 18kg kettlebell swingtricep band pressdownsx12x13x12x13superset with wide mtn climbers4x20 Link to comment Share on other sites More sharing options...
Frayedendz Posted April 30, 2012 Author Share Posted April 30, 2012 Had a great time at the Michigan Veg fest yesterday!! sported the vegan bodybuilding shirt of course! saw roberts books for sale so that was pretty cool. Got to meet some great people. Saw John Salley do a lecture and got to meet him afterwards so that was very awesome since he was a Piston! Saturday was an easy cardio day 30min on bike and then I did some core work and some deadlifts. Sunday was total rest day and I think my body appreciated it since I was able to hit it hard today. I was excited to get back in the gym workout15 min incline walk on treadmillweight triain chest/tri iso lat plate benach press (seated) 40x1240x1250x1050x1060x870x8 (personal best for me) tricep bench dip with 25lb plate on legs4x15 incline dumbell bench press20lb bellsx1525x1230x1235x1240x9 (personal best for me) tricep pressdown machine80x1590x15100x12110x10115x10120x10 90 degree chest press machine80x1280x1290x1090x12100x8 core work20 min hiits on eliptical10 min walk on treadmill to cooldown meals4 strawberriesgreen protein smoothiewith vanilla plant fusion,coffee grounds,vanilla extract,1/2 banana,chlorella,almond milk postworkout vega shake1/2 raw chocolate bar kale salad with roasted beets,grapefruit,fennel, olive oil lemon vinaigrettechickpeas with mushrooms,peppers,saeurkraurt,raw kale chips chia seeds,protein powder,handful of granola, unsweetened coconut milk1/2 kombucha kale saladtempeh tacos wrapped in collard greens with veggies and 1/2 avocado homemade protein bar Link to comment Share on other sites More sharing options...
kareno Posted April 30, 2012 Share Posted April 30, 2012 Hey Kelly! I've been off the forum lately (lots of stuff going on), but I knew I could count on YOU to keep at it! You're amazing in your consistency. You rock! Isn't John Salley the best?!?!?! I met him last year, too, while on the vegan cruise. Love his sense of humor! Have a great day! Link to comment Share on other sites More sharing options...
Frayedendz Posted April 30, 2012 Author Share Posted April 30, 2012 Hey Kelly! I've been off the forum lately (lots of stuff going on), but I knew I could count on YOU to keep at it! You're amazing in your consistency. You rock! Isn't John Salley the best?!?!?! I met him last year, too, while on the vegan cruise. Love his sense of humor! Have a great day! I hope you have been busy doing all good exciting things! yes for sure I am keeping it going! John Salley is very cool, totally hilarious sense of humor indeed. seems like a great guy. we had a lot of fun Link to comment Share on other sites More sharing options...
Frayedendz Posted May 1, 2012 Author Share Posted May 1, 2012 Tues 5/1workout15 min hiits on eliptical/5 min cooldown30 min speed walk on treadmillweight train legs mini circuit repeated 3x10lb deadball slam/squat/catch x12shouldered sandbag mini hops in low squat position x12crouched lateral band walk x24 stepscrawl fwds with superband tied to pole x12 mini circuit #2 repeated 3x20lb dumbell split squat x12 eamini band pop squats x12superband forward lunges x12burpees x12 drop set front loaded dumbell squats, feet shoulder width30lb bellsx820x815x8repeated 3xthen 3 sets of 30lbx12 core work mealsgreen protein smoothie with 1/2 banana, handful blueberries,acai juice,vanilla proteinhandful granola 1 raw pumpkin seed barpostworkout shake green saladchick pea, veggie mix with saeurkraut1/2 kombucha vega protein bar1/4 cup raw sunflower seeds green saladtempeh tacos wrapped in collard greens Link to comment Share on other sites More sharing options...
Frayedendz Posted May 3, 2012 Author Share Posted May 3, 2012 WEDworkout30 min am easy bike cardioPM weight train back/shouldersdumbell lat raises10x1510x1515x1015x10superset inverted pullups4x1025lb fwd plate raise4x15superset with bent over bar row 50lb4x15kettlebell clean and press12kgx1212kgx1216kgx1016kgx10superset with band rows (different angle ea set)4x15seated dumbell shoulder presses25x1525x1530x1530x15superset with sandbag upright rows35x1235x1235x1235x12 Link to comment Share on other sites More sharing options...
Frayedendz Posted May 3, 2012 Author Share Posted May 3, 2012 Thurs 5/3workout15 min incline treadmill walk. incline 6.0 speed 3.8weight train legssmith machine squats60x1270x1080x890x8100x8110x8prone leg ham curl30x1235x1245x850x7hack squat machine10x1220x1230x1040x1050x1060x12lying ham curl machine50x1560x1270x1080x890x6various core excercises15 min eliptical level 1615 min bike level 13 mealsgreen protein smoothie, 2 strawberries,acai berry juice,vanilla plnatfusion,chorella1/4 cup granola 1/2 endurance vega bar postworkout shake with water1/2 vega bar large green salad2 collard green tempeh tacos1/2 chia kombucha1/2 grapefruit spiruteen packet with greens mixed with chia seeds and unsweetened coconut milk, chia pudding. looks supergross because of the super weird color but tastes amazing. large green saladquinoa with spicy lime tofu,peas,red peppers,onions,and a chili vinaigrette scoop protein Link to comment Share on other sites More sharing options...
Frayedendz Posted May 5, 2012 Author Share Posted May 5, 2012 Fri 5/4workout10 min bike warmupweight train bi/tri bicep 21's with bands4xsuperset with mountain climber4x20tricep 21's with band pressdown4xsuperset with 18kg kettlebell swing 4x20 dumbell seated preacher curls20x1320x1525x1025x10superset with mountain climbers4x20tricep overhead ext with band4x12superset with 18kg kettlebell swing 4x20bicep band curls, looped band around something on the ground and grabbed bands from behind4x12superset with mountain climberswanted to do more but had to go to work mealstropical breakfast shake. vanilla protein,unsweetened coconut, raw cacao nibs,pineapple,unsweetened vanilla coconut milk1/4 cup granola 1 greens protein baramazing greens drink large green saladquinoa, chili lime tofu mix soy yogurt with chia seeds, ginger,granola mixed in2 green crackers1/4 grapefruit large green salad2 tempeh collad green tacos1/2 avocado scoop protein Link to comment Share on other sites More sharing options...
kareno Posted May 5, 2012 Share Posted May 5, 2012 You're rockin' it, Kelly!! What kind of progress/results have you seen lately? And can you tell me about your collard green tempeh tacos? Sounds delish! Link to comment Share on other sites More sharing options...
Frayedendz Posted May 7, 2012 Author Share Posted May 7, 2012 You're rockin' it, Kelly!! What kind of progress/results have you seen lately? And can you tell me about your collard green tempeh tacos? Sounds delish! I have had some great strength lifts for me the past few weeks.upping my weight in my squats and chest presses mostly. I had a good chest day today at the gym where I lifted a new personal best for me on a chest excercise. feeling good!temepeh tacos!! so good. so all i do is saute crumbled tempeh with some cumin and chili powder, dump a can of black beans or pinto beans, and a can of fire roasted tomatoes. then I just wrap it up in collard greens with lots of cilantro, chopped peppers,avocados,salsa, and nutritional yeast, which by the way i am somewhat addicted to braggs nutritional yeast. i have a problem, i put it on everything and its getting a little ridiculous. Link to comment Share on other sites More sharing options...
kareno Posted May 8, 2012 Share Posted May 8, 2012 Wow, that's fantastic! Keep up the stellar work! Those tacos sound delicious! I've never sauteed tempeh in anything but a little soy sauce, but I really love the way the cumin and chili powder sound! With beans and tomatos... YUMM!!!! I'm going to have to remember this, for sure! HAHAHAHAHAHA!!! Your comment about the nutritional yeast just made me literally laugh out loud! Link to comment Share on other sites More sharing options...
Frayedendz Posted May 8, 2012 Author Share Posted May 8, 2012 Mon 5/7Workout20 min incline treadmill walk weight train chest/tri smith flat bech press40x1540x1550x1250x1260x1070x880x5superset with bicycle crunch7x25 ea sidetricep bench dips with 25 lb plate on legs,feet on bench4x15dumbell incline bench press20x1525x1330x1235x8superset with burpees4x10tri straight bar pressdown30x20drop set42.5x635x630x625x6repeated 3 roundsiso lat decline plate press90x1590x10100x10110x10120x820x8120x7 first time doing 120lb pretty good. at the end of my workout but still felt pretty goodsuperset with lying leg raise 7x15 mealsginger pear protein shake1/4 cup granola mini lara barapplepostworkout shake with water green saladtempeh mexican mix1/2 avocado marinated tofu grilled slices with pickled radish and kimcheegreen saladmini egg fritatta garden of life protein bar Link to comment Share on other sites More sharing options...
Frayedendz Posted May 8, 2012 Author Share Posted May 8, 2012 tues 5/8workout2 mile walk with the dogs 30 min easy cardio on bikeweight train legs dumbell bench step ups20x1020x1020x10superset with leg ext75x1575x1575x1575x15dumbell walking lunges20x8 ea leg20x8 ea leg25 x8 ea leg25x8 ea leg30x8 ea legsuperset with 35lb sandbag front loaded mini squats5x15 (quads screaming)bulgarian split squat from bench with 25lb plate4x12 ea legsuperset with deadball slam/squat/catch4x12mealsvega one smoothie with 1/2 banana,acai berry juice,almond milk1/4 cup granola postworkout shakegreens protein bar green saladtofu quinoa mix1/2 kombucha chia seed pudding with scoop whole food optimizer,almond milk1/2 grapefruit green salad marinated grilled tofu slices with roasted eggplant,mushrooms,asparagus 1 homemade protein bar Link to comment Share on other sites More sharing options...
Frayedendz Posted May 9, 2012 Author Share Posted May 9, 2012 5/9/12 wedworkout40 min easy cardio on bikeweight train back/shoulders lat band pulldown4x15superset with standing dumbell press20x1520x1525x1225x12band fwd raises4x15superset with dumbell bent over row25x1525x1530x1230x12dumbell lat raise (from angle)10x1210x1215x1015x10superset with inverted pullup4x10kettlebell clean/press16kgx8 ea side16kgx816kgx816kgx8superset with dumbell upright row15x1020x820x820x10dumbell seated arnold press20x1525x1225x1230x10superset with bent over bar row50x1250x1250x1250x12 Link to comment Share on other sites More sharing options...
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