Frayedendz Posted June 14, 2012 Author Share Posted June 14, 2012 Wed 6/1345 min cardio on bike a.m.weight train shoulders/back in afternoon clean/press sandbag 30lbsuperset with jumping pullups 4x12 of each dumbell fwd raises15x1215x1220x820x8superset withinvert pullups4x10straight bar standing press up50x1050x1050x1050x10superset with front band pulldown (yellow and black band) 4x10dumbell bent over rows30x10 4 setssuperset with band lateral raise4x12seated dumbell arnold press25x1030x830x830x8 meals2 eggs 3 egg whites,spinach,salsanectarinekashi waffle 1/4 cup oats, 1/4 cup wheat bran, scoop plant fusion large greens saladtempeh mexican mix postworkout shake, scoop protein,almond milk, 1 tbsp almond butter1/2 grapefruit grilled tofuroasted veggieslarge green salad Link to comment Share on other sites More sharing options...
Frayedendz Posted June 14, 2012 Author Share Posted June 14, 2012 6/14 Thurscardio 25 min on stairmaster weight train legs/glutes/hamslying leg curl55x1270x1275x1080x1085x990x8smith machine squats60x1270x1080x890x10100x8110x7120x8glute kick back drop sets110x690x670x6115x690x670x7120x6100x690x6calf machine seated95x1595x15100x15 Link to comment Share on other sites More sharing options...
Frayedendz Posted June 16, 2012 Author Share Posted June 16, 2012 Fri 6/1530 min am cardio on bikepowerboxing 30 min pm weight train bi/tritricep band pressdown (black band) 4x15superset with burpee to bar deadlift. 50lb 4x10 straight bar bicep curl 1/2 reps 50x1050x1050x1250x12superset with mtn climber4x20 lying tri skull crusher40x1040x1040x1050x8superset with 18kg kettlebell swing4x20dumbell bicep standing curl20x1225x825x830x5superset with mtn climber4x20close handed pushups with hands on kettlebell handlesx5x5x8x8 meals2 eggs 3 egg whites,arrugula, salsanectarinekashi waffle simply protein barraw walnutsgoji berries large arrugula saladtempeh mexican mixkale chips soy yogurt mixed with scoop vegablueberrieskombucha kal,arrugula saladgardein buffalo wingsbrown rice with can tomatoes scoop protein with unsweetened almond milk Link to comment Share on other sites More sharing options...
Frayedendz Posted June 18, 2012 Author Share Posted June 18, 2012 Mon 6/18am cardio 45 min on bikeweight train chest/tri afternoonbar bench press flat60x1260x1270x1070x1280x6tri dumbell kickbacks15x1515x1520x1020x10flat dumbell chest press25x2030x1530x2030x20diamond close pushups4x10incline dumbell chest preee25x2030x1530x1730x17lying band tri pressdwon4x10did active recovery with variouys core excercisesdid workout at home today....heaviest dumbells i have are 30's so that was kind of a bummer.did the best i could with what I had i guessmealsvega whole food optimizer with 1/2 banana, peanut butter choc protein ball greek yogurt plain with scoop raw protein and wheat bran large kale salad, edammame,lots of veggies2 slices of homemade vegan pesto pizza with veggies plant fusion scoop with cinnamon large spin saladgardein chicken stripsroasted veggies Link to comment Share on other sites More sharing options...
Frayedendz Posted June 19, 2012 Author Share Posted June 19, 2012 Tues30 min am cardio on bikeweight tain legs later in morningquad focusleg ext machinedrop set85x670x455x4set 285x670x655x6set 385x670x655x6reverse v squats close feet90x12110x12115x12130x10calf raiser seated50x1560x1570x1570x15superset with dumbell woodchopper 4x15 30lbv squat machine close feet90x10110x10110x10130x10135x1020 min on stairmaster20 tire flips, got a new tire and its really fun to mess around with25 min easy cardio on bike Link to comment Share on other sites More sharing options...
Frayedendz Posted June 21, 2012 Author Share Posted June 21, 2012 WED 6/20AM CARDIO 35 MIN ON BIKEAFTERNOON WEIGHT TRAINshoilders/backseated band row (black and yellow band)4x12superset withdumbell fwd raise15x1215x1220x1020x10bent over st. bar rows50x1260x1270x1280x10superset arnold press25x1225x1230x1030x10seated front band pull (black and yellow band)4x10superset withdumbell lat raise15lb 4x8invert pullup4x10st bar shoulder press up50x950x1050x1060x8 Link to comment Share on other sites More sharing options...
Frayedendz Posted June 21, 2012 Author Share Posted June 21, 2012 tHURS 6/21STAIRMASTER 25 MIN LEVEL 4weight train legs hamstrings/glutesprone leg curl (orange)30x1040x1045x950x8Vsquat machine wide stance90x10110x11130x12135x10150x10dumbell side lunge with reach15x1217x1020x10medicine ball get ups to slam 8lb3x10glute kickback machine drop set110x690x670x6regular set115x10120x12calf raiser machine110x12115x12120x1225 min easy cardio on bike Link to comment Share on other sites More sharing options...
Frayedendz Posted June 22, 2012 Author Share Posted June 22, 2012 Fri35 min cardio on bike a.m.weight train bi/tri afternoon Dumbell hammer curl drop set25x620x615x63 sets same reps and wtsuperset with 18kb kettlebell swing3x20tricep bar dips4x15superset with mtn climber4x20lying band bicep curl4x12superset with burpee to bar deadlift70lbx10tricep headbangers with tricep bar40x940x940x840x9superset with 10lb deadball slam4x12dumbell curls30x530x525x525x5 Link to comment Share on other sites More sharing options...
Frayedendz Posted June 25, 2012 Author Share Posted June 25, 2012 Mon 6/25Just did 45 min of easy cardio on sat as I was sore from the week, sun was a rest day back to training today60 min easy cardio on bikeweight train chest/tri standing band tricep kickbacks4x104x20 kettlebell swings 18kgstraight bar flat bench press60x1560x1570x1270x1280x84x20 kettlebell swingsseated overhead tri ext with dumbell25x1530x1030x1030x10overhead lying band pull/leg raisex15x15x12x124x10 burpeesdumbell flat bench press30x2030x1530x1530x15ab wheel rolloutsdecline dumbell bench press25x1530x1530x1330x12crossfit pushup3x10burpees3x10mealsvega whole food optimizer 1/2 banana1/2 grapefruit yogurt mixed with 1/4 cup plain oats, cinnamon1/2 grapefruitlarge kale saladquinoa/bean/walnut/tomato mixkale chipsbeet/strawberry/vanilla plantfusion/hempseed shakelarge kale saladtempeh steaks Link to comment Share on other sites More sharing options...
Frayedendz Posted June 26, 2012 Author Share Posted June 26, 2012 Tues50 min incline walk on treadmill. speed 3.8 incline 15 weight train legs/quad focus/dumbell fron squats17x1220x1225x1230x12plank knee touches 4x12 ea sidereverse v squat machine90x12110x12115x12135x12hip lifts 4z15leg ext drop set 3 rounds85x670x655x6leg ext 1/4 reps85x2090x1595x12100x12plank jacks 4x12cap chair knee tuck ups 4x12split squat smith machine 40x1050x860x8swiss ball hands to feet pass4x8seated calf raiser machine (knees on pad one)35x1545x1250x12dumbell core chops 25lb 3x12 mealsvega whole food optimizer shake. 1/2 banana,almond butterapple post workout scoop plant fusionchunk pineapple/a few blueberries large kale saladkale chipsquinoa mix with veggiescottage cheese chia seed pudding with scoop amazing greens1/4 cup wasabi edammame black bean spaghetti mushroom stroganoff. made sauce with silken tofu, lots of porcini and portabello mushroomslarge spinach salad Link to comment Share on other sites More sharing options...
Gaia Posted June 26, 2012 Share Posted June 26, 2012 Thought I would check in and see how the other Michigander is doing. You are really consistent with your training! Wanted to know where you get your black bean pasta from? The Whole Foods in Rochester does not carry it. The only place I have seen it is at the Living Foods store in East Lansing (which I would shop at when I went to visit my daughter when she was a student at MSU - but has since graduated and went off to Japan to teach English there! so I do not have a good excuse to go to that store - so far away). Link to comment Share on other sites More sharing options...
Frayedendz Posted June 27, 2012 Author Share Posted June 27, 2012 Thought I would check in and see how the other Michigander is doing. You are really consistent with your training! Wanted to know where you get your black bean pasta from? The Whole Foods in Rochester does not carry it. The only place I have seen it is at the Living Foods store in East Lansing (which I would shop at when I went to visit my daughter when she was a student at MSU - but has since graduated and went off to Japan to teach English there! so I do not have a good excuse to go to that store - so far away). Yes representing Michigan! I get the black bean pasta from a store in Brighton called natural view market. I have seen it at foods for living in lansing too! that store is awesome. bummer that your whole foods does not carry it I have also found it on amazon and they have other varieties like fettucine the only thing is you have to buy several packages which is actually probably a money saver in the long run it just seems like a lot to spend. good stuff though I like it even if it looks weird I dig it. Link to comment Share on other sites More sharing options...
Frayedendz Posted June 28, 2012 Author Share Posted June 28, 2012 WEDeasy cardio on bike 30 min a.m.weight train afternoonJumping pullups45x12superset with straight bar push press50x1350x1360x1265x10front band pulldowns (black and yellow band)4x10superset with fwd dumbell raises15x1215x1220x820x10bent over row with straight bar60x1565x1270x1080x10superset with arnold seated press25x1230x1030x1030x10kettlebell upright row16kgx1516kg1518kg1218kgx12superset with invert pullups (feet on bench)4x10 i was wasted tired at this point so these kinda sucked20 min easy incline walk meals2 eggs 3 egg whitesrudis bread with sunflower buttera few cherries and blueberries wheat bran/plain oats/scoop whole food optimizer1/2 grapefruit large kale saladquinoa with veggiesedamame beeet/berry/hemp/plant fusion protein shake large kale saladedamameblack bean fettucine Link to comment Share on other sites More sharing options...
Frayedendz Posted June 29, 2012 Author Share Posted June 29, 2012 25 min stairstepper in am level 4-5 avgweight train legs/glutes smith squat machine55x12 to warmup90x10100x8110x8115x8120x8superset with swiss ball ab curl ins 6x12fwd dumbell wlaking lunges25x925x925x925x9superset with captain chair knee tuck ups 4x12lying leg curl55x12 60x1270x1275x1080x1085x890x8superset with window wiper abs holding 45lb plate7x1030 min easy bike ride3 mile walk outside on this amazing daymealsvega whole food optimizer, 1/2 banana, almond butter1/2 grapefruit handful raw almonds 15strawberries,blueberriesplantfusion scoop in water large spinach saladblack bean spaghettiedamamekombucha chia seed puddingscoop amazing greenswasabi roasted edamame large salad with swiss chard cuz im out of my normal greens. going out of town for a few days so really trying to use up the perishables...black bean spaghetti 1/2 avocado my husband made me some vegan caprese sliced tomatoes with basil and a tad of olive oil and nutritional yeast Link to comment Share on other sites More sharing options...
Frayedendz Posted July 3, 2012 Author Share Posted July 3, 2012 out of town for a few days on a mini vacation. did biceps/triceps on fri morning just cardio hiits on sun mon was chest and triceps back at the gym and then I did a Jilian mIchaels dvd with my sister for fun. It was actually pretty cool and I was indeed sweating like crazy and thought it was fun.Tues 7/335 min am cardio easy bikingstrentgh train afternoon quads dumbell front squats20x2025x1530x1230x10superset with med ball get ups/to wall throw10x1010x1010x1010x10dumbell walking lunge25x17 paces25x1730x1730x17superset withkb sumo squat18kgx2018kgx202 18kg bellsx122 18kgx12side bench step up with kettlebell12kgx1212kgx1216kgx10superset with ab wheel rollouts3x10dumbell split squat25x1225x1230x1230x12superset with ab kickoutsx25x20x20x20tire flips 35 flips meals3 eggs, swiss chardhomemade granola with almond milkblueberries, cherries,cantaloupe yogurt mixed with protein powder large spin salad with garbanzos,tofu,edamame large spin salad loaded with veggiesvegan greek tempeh wrap on millet/flax lavashhomemade vegan pesto on tomato slices Link to comment Share on other sites More sharing options...
Frayedendz Posted July 5, 2012 Author Share Posted July 5, 2012 we 7/4/1230 min am on the bike. easy paceafternoon weight train back/shouldersseated arnold dumbell press25x1230x1030x1030x10seated band front pulls (black and yellow band together)4x10dumbell fwd raises15x1215x1220x1020x10invert pullup4x10dumbell lat raises8x1215x815x815x8seated lat band pulldown (black/yellow band)4x10straight bar shoulder presses50x1050x1050x1050x10 (i was tiring the last 2 sets and the last few reps were push presses)kettlebell squat to upright row18kxx1518kgx1518kg (just upright row, no squat) x10, x10seated band rowing (black and yellow)4x10bent over dumbell rows30x1030x830x830x8 Link to comment Share on other sites More sharing options...
Frayedendz Posted July 5, 2012 Author Share Posted July 5, 2012 Thurs15 min on stairstepper35 min on bikeweight train hamstrings/glutesworkout was at home so I dont have a squat rack, sadly...so I had to do things a bit different and not as heavy weight straightbar stiff leg deadlift50x2070x1590x12110x10straight bar deep squats50x1560x1260x1260x15swiss ball hamstring curlinsx15x20x20x20(messed around with some swiss ball sinle leg curl ins...not amazing but something to work on)dumbell squats25x1030x1030x1030x10donkey kicks4x20mountain climbers 3x20 mealsgarden of life raw protein choc scoop with almond butter, 1/4 banana, almond milk1/2 grapefruit vega protein bar1/4 cup homemade granola large mix green saladgreek tempeh wrapkombucha postworkout plant fusion with scoop of greens, hemp hearts large spin saladsoybean spaghetti with marinara and grilled peppers,onions Link to comment Share on other sites More sharing options...
Frayedendz Posted July 7, 2012 Author Share Posted July 7, 2012 Fri60 min cardio on bike in am afternoon weight train bi/tri high band bicep curls4x10superset with tricep band pushdowns4x12 yellow banddumbell bicep curl drop set30x425x420x415x430x435x520x615x830x425x520x615x8lying bicep band 1/2 curls yellow bandx25x20x20x17superset with seated overhead tri ext30x1030x1030x1230x12tricep bar skullcrushers40x1040x1040x1040x10reverse band tri pressdown yellow band4x12superset with dumbell precher curl25x625x725x725x9meals2 eggs2 egg whitesspinach,salsachia flax seed cereal with almond milk. blueberries oats,wheat bran, 1 scoop garden of life protein large arrugula salad with savi seeds and lots of veggiessesame tofu from whole foods (yummm) protein yogurt with tbsp almond butterkombucha large kale saladsoybean spaghetti with red sauce and peppers and onions Link to comment Share on other sites More sharing options...
Frayedendz Posted July 9, 2012 Author Share Posted July 9, 2012 sat was rest day.....sun was just 45 min easy cardio. legs were a bit sore but felt good about the week overall. ready to lift today Mon 45 min easy cardio on bike weight train chest/tri afternoondecline pushup 4x10tri bench dips with 25lb plate on legs/feet on bench 4x15incline dumbell press25x1530x1230x1230x1230x12regular pushups 4x10flat bench bar press 80x880x680x880x6lying dumbell pullover 30lb4x15did a bunch of other stuff like medicine ball wall passes,jumping jacks,core excercises,kettlebell swings in between all sets as active revovery mealsscoop raw choc garden of life,almond butter,almond milk 1/2 green chia kombuchahomemade granola large spinach saladmung bean fettucine with a vegan mushroom/onion saucekale chips postworkout scoop of plantfusion with some coffee grounds and almond milk large spinach saladmade a rustic tomato onion flatbread from the thrive foods book that I have not made in awhile. used it as a pizza crust. toppings were artichokes,wild mushroom blend,crumbled tempeh and I made a roasted red pepper pesto thing. scoop plantfusion with waterraw cacao nibs Link to comment Share on other sites More sharing options...
Frayedendz Posted July 10, 2012 Author Share Posted July 10, 2012 Tues7/10morning cardio 30 min on bike25 min incline treadmill 15 speed 3.8 weight train legs quadswalking dumbell lunges25'sx24 steps25'sx24 steps30'sx18 steps30'sx18 steps30'sx18 stepsreverse v squat machine110x12115x12130x12135x12leg ext drop set85x860x845x8 repeated with same wt and reps for 3 roundsleg ext 10 reps at 85lb then drop to 40lb for 12 1/4 reps repeated for 2 roundsdumbell split squats25'sx1025'sx1030'sx830'sx8kettlebell backwards lunge 18kgx12x1220 min on stairstepper meals2 eggs with spinach and beans, salsauncle sams cereal with almond milkscoop garden of life postworkout plant fusion scoop with watergreen kombucha large kale saladvegan flatbread rustic onion "bread" with mushrooms,artichokes,tomatoes raw pumkin seed barroasted edamame kale salad with tons of veggiesmung bean pasta with vegan alfredo mushroom type sauce Link to comment Share on other sites More sharing options...
Frayedendz Posted July 12, 2012 Author Share Posted July 12, 2012 WED40 min cardio on bike in ampm weight train back/shoulderskettlebell swing 18kg 4x20superset with bar clean/press 50x1050x1060x1060x10inverted pullups 4x10dumbell lateral raise10x1515x1015x1015x18behind the neck pulldowns with band (yellow and black) 4x10dumbell fwd raises15x1015x1220x1020x10seated band row (yellow/black)4x12arnold dumbell press25x1230x1030x1030x10 Link to comment Share on other sites More sharing options...
Frayedendz Posted July 12, 2012 Author Share Posted July 12, 2012 Thurs30 min on bike15 min on stairstepperweight train legsraised heel squats 2x10single leg deadlifts (suck at these) 2x10swiss ball hamstring curls 4x15superset with swiss ball tuck ins 2x10 then 2x12dumbell squats25x1030x1030x1030x10ab wheel rollouts 4x10double kettlebell deadlift with 2x18kg bells4x10medicine ball getups to slam 4x10messed around with some footband walks fwd,back and lateral meals2 eggs 3 eggwhites,kale,salsa uncle sams cereal almond milkscoop garden of lifelarge kale saladezekial sesame bun with tofu and spicyslaw (red,green cabbage, apple cider vin, liquid aminos,small amt of sesame oil,siracha sauce)garden of life bargreens juice- new juice i found by coumbia george. got the "just greens" really goodbeet protein shakenut meat tacos wrapped in kale, 1/2 avocado mixed green salad Link to comment Share on other sites More sharing options...
Frayedendz Posted July 19, 2012 Author Share Posted July 19, 2012 Behind on my journal a little bit! Still training the same sched. Fri was bi/tri sat was a mini cross for type circuit workout with a 40 min bike ride. sun was rest daymon was chest/back tues was legs/quads wed 7/18am cardio 40 min bikepm weight train shoulders/back mini circuitfwd plate raise 25lb 4x12fwd dumbell raise 10lb 4x10kettlebell squat to upright row 18kg 4x10 wide seated band rowing (yellow) 4x12superset with dumbell seated shoulder press 25x1230x1030x1030x10dumbell lat raise10x1210x1210x1210x12superset with st bar bent wide grip row60x1260x1265x1270x12standing dumbell punch20x1020x1020x1225x8superset with invert pullup feet elevated4x10meals2 eggs, spinach, black beansuncle sams cereal, almond milk, blueberries yogurt with whole food optimizer, cinnamonpeach large green saladbrown rice noodles with tempeh and veggies postworkout plantfusion vanilla with hemp hearts and roasted beets large green saladhomemade black bean veggie burger with spicy slaw. no bun Link to comment Share on other sites More sharing options...
Frayedendz Posted July 22, 2012 Author Share Posted July 22, 2012 Thurs20 min eliptical20 min level 15 incline walk20 min stairsmasterweight train legs hams glutessmith squats60x1270x1290x12100x10110x8120x6125x6 focused on depth, was really able to go deep until i got into the 100's then pretty much just parallel. getting better thoughsingle leg curl machine30x830x830x835x8leg press (orange seat machine) feet high120x12120x12140x10160x10180x8lying leg curl55x1265x1275x1085x1095x10supersetted everything with core excercises for active recovery Link to comment Share on other sites More sharing options...
Frayedendz Posted July 22, 2012 Author Share Posted July 22, 2012 FRI40 min bike rideweight train biceps/triceps in afternoon lying tricep dumbell ext15x1215x1220x820x8superset with dumbell bicep curl standing15x1220x1220x1220x12seated overhead tri ext with dumbell30x1540x1040x1040x10 (new set of 40lb bells! yay)40x10superset with bicep dumbell preacher curl20x1220x1225x825x8tricep band pressdown (yellow)4x15superset with band curl 1/2 curls (black band)4x10reverse band pressdowns2x10 sunday 60 min easy cardio on bike Link to comment Share on other sites More sharing options...
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