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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Sat Apr 28, 2012 3:37 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
Thurs 4/26
workout
hamstring/glute focus
incline treadmill wlak 15 min warmup

smith machine squats
50x15
60x12
70x12
80x10
90x8
100x8 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 safely
superset with bicycle crunches 6x15

lying leg curls
55x12
65x12
75x10
85x8
superset with abdominal alterntaing toe touch
4x15

leg press (orange seat machine)
100x15
120x15
140x12
160x10
180x8
superset with body saw planks 5x10
swiss ball hamstring curls
4x12
superset 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


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Sat Apr 28, 2012 3:42 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
Fri 4/27
workout 10 min bike warmup

weight train bi/tri
seated dumbell curls (slight decline in the bench)
15x15
20x12
20x12
25x10
superset with 18kg kettlebell swing 4x20

lying dumbell tri ext
15x12
15x13
15x13
20x6
superset with air speed squats
4x20
bicep band curls
x12
x10
x11
x10
superset with mtn climbers
4x20
dumbell overhead ext
25x15
25x15
30x12
30x12
superset with mtn climbers
4x20
bicep dumbell hammer curl
25x10
25x10
25x10
25x10
superset with 18kg kettlebell swing
tricep band pressdowns
x12
x13
x12
x13
superset with wide mtn climbers
4x20


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Mon Apr 30, 2012 1:15 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
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

workout
15 min incline walk on treadmill
weight triain chest/tri

iso lat plate benach press (seated)
40x12
40x12
50x10
50x10
60x8
70x8 (personal best for me)

tricep bench dip with 25lb plate on legs
4x15

incline dumbell bench press
20lb bellsx15
25x12
30x12
35x12
40x9 (personal best for me)

tricep pressdown machine
80x15
90x15
100x12
110x10
115x10
120x10

90 degree chest press machine
80x12
80x12
90x10
90x12
100x8

core work
20 min hiits on eliptical
10 min walk on treadmill to cooldown

meals
4 strawberries
green protein smoothie
with vanilla plant fusion,coffee grounds,vanilla extract,1/2 banana,chlorella,almond milk

postworkout vega shake
1/2 raw chocolate bar

kale salad with roasted beets,grapefruit,fennel, olive oil lemon vinaigrette
chickpeas with mushrooms,peppers,saeurkraurt,raw kale chips

chia seeds,protein powder,handful of granola, unsweetened coconut milk
1/2 kombucha

kale salad
tempeh tacos wrapped in collard greens with veggies and 1/2 avocado

homemade protein bar


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Mon Apr 30, 2012 5:37 pm 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
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!


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Mon Apr 30, 2012 6:13 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
kareno wrote:
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


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Tue May 01, 2012 10:14 am 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
Tues 5/1
workout
15 min hiits on eliptical/5 min cooldown
30 min speed walk on treadmill
weight train legs

mini circuit repeated 3x
10lb deadball slam/squat/catch x12
shouldered sandbag mini hops in low squat position x12
crouched lateral band walk x24 steps
crawl fwds with superband tied to pole x12

mini circuit #2 repeated 3x
20lb dumbell split squat x12 ea
mini band pop squats x12
superband forward lunges x12
burpees x12

drop set front loaded dumbell squats, feet shoulder width
30lb bellsx8
20x8
15x8
repeated 3x
then 3 sets of 30lbx12

core work

meals
green protein smoothie with 1/2 banana, handful blueberries,acai juice,vanilla protein
handful granola

1 raw pumpkin seed bar
postworkout shake

green salad
chick pea, veggie mix with saeurkraut
1/2 kombucha

vega protein bar
1/4 cup raw sunflower seeds

green salad
tempeh tacos wrapped in collard greens


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Thu May 03, 2012 12:20 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
WED
workout
30 min am easy bike cardio
PM weight train back/shoulders
dumbell lat raises
10x15
10x15
15x10
15x10
superset inverted pullups
4x10
25lb fwd plate raise
4x15
superset with bent over bar row 50lb
4x15
kettlebell clean and press
12kgx12
12kgx12
16kgx10
16kgx10
superset with band rows (different angle ea set)
4x15
seated dumbell shoulder presses
25x15
25x15
30x15
30x15
superset with sandbag upright rows
35x12
35x12
35x12
35x12


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Thu May 03, 2012 12:27 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
Thurs 5/3
workout
15 min incline treadmill walk. incline 6.0 speed 3.8
weight train legs
smith machine squats
60x12
70x10
80x8
90x8
100x8
110x8
prone leg ham curl
30x12
35x12
45x8
50x7
hack squat machine
10x12
20x12
30x10
40x10
50x10
60x12
lying ham curl machine
50x15
60x12
70x10
80x8
90x6
various core excercises
15 min eliptical level 16
15 min bike level 13

meals
green protein smoothie, 2 strawberries,acai berry juice,vanilla plnatfusion,chorella
1/4 cup granola

1/2 endurance vega bar

postworkout shake with water
1/2 vega bar

large green salad
2 collard green tempeh tacos
1/2 chia kombucha
1/2 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 salad
quinoa with spicy lime tofu,peas,red peppers,onions,and a chili vinaigrette

scoop protein


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Fri May 04, 2012 7:17 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
Fri 5/4
workout
10 min bike warmup
weight train bi/tri

bicep 21's with bands
4x
superset with mountain climber
4x20
tricep 21's with band pressdown
4x
superset with 18kg kettlebell swing 4x20

dumbell seated preacher curls
20x13
20x15
25x10
25x10
superset with mountain climbers
4x20
tricep overhead ext with band
4x12
superset with 18kg kettlebell swing 4x20
bicep band curls, looped band around something on the ground and grabbed bands from behind
4x12
superset with mountain climbers
wanted to do more but had to go to work :(

meals
tropical breakfast shake. vanilla protein,unsweetened coconut, raw cacao nibs,pineapple,unsweetened vanilla coconut milk
1/4 cup granola

1 greens protein bar
amazing greens drink

large green salad
quinoa, chili lime tofu mix

soy yogurt with chia seeds, ginger,granola mixed in
2 green crackers
1/4 grapefruit

large green salad
2 tempeh collad green tacos
1/2 avocado

scoop protein


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Sat May 05, 2012 10:42 am 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
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!


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Mon May 07, 2012 11:27 am 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
kareno wrote:
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.


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Tue May 08, 2012 12:32 am 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
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!


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Tue May 08, 2012 11:39 am 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
Mon 5/7
Workout
20 min incline treadmill walk

weight train chest/tri

smith flat bech press
40x15
40x15
50x12
50x12
60x10
70x8
80x5
superset with bicycle crunch
7x25 ea side
tricep bench dips with 25 lb plate on legs,feet on bench
4x15
dumbell incline bench press
20x15
25x13
30x12
35x8
superset with burpees
4x10
tri straight bar pressdown
30x20
drop set
42.5x6
35x6
30x6
25x6
repeated 3 rounds
iso lat decline plate press
90x15
90x10
100x10
110x10
120x8
20x8
120x7 first time doing 120lb pretty good. at the end of my workout but still felt pretty good
superset with lying leg raise 7x15

meals
ginger pear protein shake
1/4 cup granola

mini lara bar
apple
postworkout shake with water

green salad
tempeh mexican mix
1/2 avocado

marinated tofu grilled slices with pickled radish and kimchee
green salad
mini egg fritatta

garden of life protein bar


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Tue May 08, 2012 6:26 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
tues 5/8
workout
2 mile walk with the dogs

30 min easy cardio on bike
weight train legs

dumbell bench step ups
20x10
20x10
20x10
superset with leg ext
75x15
75x15
75x15
75x15
dumbell walking lunges
20x8 ea leg
20x8 ea leg
25 x8 ea leg
25x8 ea leg
30x8 ea leg
superset with 35lb sandbag front loaded mini squats
5x15 (quads screaming)
bulgarian split squat from bench with 25lb plate
4x12 ea leg
superset with deadball slam/squat/catch
4x12
meals
vega one smoothie with 1/2 banana,acai berry juice,almond milk
1/4 cup granola

postworkout shake
greens protein bar

green salad
tofu quinoa mix
1/2 kombucha

chia seed pudding with scoop whole food optimizer,almond milk
1/2 grapefruit

green salad
marinated grilled tofu slices with roasted eggplant,mushrooms,asparagus

1 homemade protein bar


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Wed May 09, 2012 6:31 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
5/9/12 wed
workout
40 min easy cardio on bike
weight train back/shoulders

lat band pulldown
4x15
superset with standing dumbell press
20x15
20x15
25x12
25x12
band fwd raises
4x15
superset with dumbell bent over row
25x15
25x15
30x12
30x12
dumbell lat raise (from angle)
10x12
10x12
15x10
15x10
superset with inverted pullup
4x10
kettlebell clean/press
16kgx8 ea side
16kgx8
16kgx8
16kgx8
superset with dumbell upright row
15x10
20x8
20x8
20x10
dumbell seated arnold press
20x15
25x12
25x12
30x10
superset with bent over bar row
50x12
50x12
50x12
50x12


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