Strong is the new Skinny...Kellys journal

[Frayedendz]

WED 6/20
AM CARDIO 35 MIN ON BIKE
AFTERNOON WEIGHT TRAIN
shoilders/back
seated band row (black and yellow band)
4x12
superset with
dumbell fwd raise
15x12
15x12
20x10
20x10
bent over st. bar rows
50x12
60x12
70x12
80x10
superset arnold press
25x12
25x12
30x10
30x10
seated front band pull (black and yellow band)
4x10
superset with
dumbell lat raise
15lb 4x8
invert pullup
4x10
st bar shoulder press up
50x9
50x10
50x10
60x8

[Frayedendz]

tHURS 6/21
STAIRMASTER 25 MIN LEVEL 4
weight train legs hamstrings/glutes
prone leg curl (orange)
30x10
40x10
45x9
50x8
Vsquat machine wide stance
90x10
110x11
130x12
135x10
150x10
dumbell side lunge with reach
15x12
17x10
20x10
medicine ball get ups to slam 8lb
3x10
glute kickback machine drop set
110x6
90x6
70x6
regular set
115x10
120x12
calf raiser machine
110x12
115x12
120x12
25 min easy cardio on bike

[Frayedendz]

Fri
35 min cardio on bike a.m.
weight train bi/tri afternoon

Dumbell hammer curl drop set
25x6
20x6
15x6
3 sets same reps and wt
superset with 18kb kettlebell swing
3x20
tricep bar dips
4x15
superset with mtn climber
4x20
lying band bicep curl
4x12
superset with burpee to bar deadlift
70lbx10
tricep headbangers with tricep bar
40x9
40x9
40x8
40x9
superset with 10lb deadball slam
4x12
dumbell curls
30x5
30x5
25x5
25x5

[Frayedendz]

Mon 6/25
Just did 45 min of easy cardio on sat as I was sore from the week, sun was a rest day

back to training today
60 min easy cardio on bike
weight train chest/tri

standing band tricep kickbacks
4x10
4x20 kettlebell swings 18kg
straight bar flat bench press
60x15
60x15
70x12
70x12
80x8
4x20 kettlebell swings
seated overhead tri ext with dumbell
25x15
30x10
30x10
30x10
overhead lying band pull/leg raise
x15
x15
x12
x12
4x10 burpees
dumbell flat bench press
30x20
30x15
30x15
30x15
ab wheel rollouts
decline dumbell bench press
25x15
30x15
30x13
30x12
crossfit pushup
3x10
burpees
3x10
meals
vega whole food optimizer 1/2 banana
1/2 grapefruit
yogurt mixed with 1/4 cup plain oats, cinnamon
1/2 grapefruit
large kale salad
quinoa/bean/walnut/tomato mix
kale chips
beet/strawberry/vanilla plantfusion/hempseed shake
large kale salad
tempeh steaks

[Frayedendz]

Tues
50 min incline walk on treadmill. speed 3.8 incline 15

weight train legs/quad focus/
dumbell fron squats
17x12
20x12
25x12
30x12
plank knee touches 4x12 ea side
reverse v squat machine
90x12
110x12
115x12
135x12
hip lifts 4z15
leg ext drop set 3 rounds
85x6
70x6
55x6
leg ext 1/4 reps
85x20
90x15
95x12
100x12
plank jacks 4x12
cap chair knee tuck ups 4x12
split squat smith machine
40x10
50x8
60x8
swiss ball hands to feet pass
4x8
seated calf raiser machine (knees on pad one)
35x15
45x12
50x12
dumbell core chops 25lb 3x12

meals
vega whole food optimizer shake. 1/2 banana,almond butter
apple

post workout scoop plant fusion
chunk pineapple/a few blueberries

large kale salad
kale chips
quinoa mix with veggies
cottage cheese

chia seed pudding with scoop amazing greens
1/4 cup wasabi edammame

black bean spaghetti mushroom stroganoff. made sauce with silken tofu, lots of porcini and portabello mushrooms
large spinach salad

[Gaia]

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).

[Frayedendz]

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.

[Frayedendz]

WED
easy cardio on bike 30 min a.m.
weight train afternoon
Jumping pullups
45x12
superset with straight bar push press
50x13
50x13
60x12
65x10
front band pulldowns (black and yellow band)
4x10
superset with fwd dumbell raises
15x12
15x12
20x8
20x10
bent over row with straight bar
60x15
65x12
70x10
80x10
superset with arnold seated press
25x12
30x10
30x10
30x10
kettlebell upright row
16kgx15
16kg15
18kg12
18kgx12
superset with invert pullups (feet on bench)
4x10 i was wasted tired at this point so these kinda sucked
20 min easy incline walk

meals
2 eggs 3 egg whites
rudis bread with sunflower butter
a few cherries and blueberries

wheat bran/plain oats/scoop whole food optimizer
1/2 grapefruit

large kale salad
quinoa with veggies
edamame

beeet/berry/hemp/plant fusion protein shake

large kale salad
edamame
black bean fettucine

[Frayedendz]

25 min stairstepper in am level 4-5 avg
weight train legs/glutes

smith squat machine
55x12 to warmup
90x10
100x8
110x8
115x8
120x8
superset with swiss ball ab curl ins 6x12
fwd dumbell wlaking lunges
25x9
25x9
25x9
25x9
superset with captain chair knee tuck ups 4x12
lying leg curl
55x12
60x12
70x12
75x10
80x10
85x8
90x8
superset with window wiper abs holding 45lb plate
7x10
30 min easy bike ride
3 mile walk outside on this amazing day
meals
vega whole food optimizer, 1/2 banana, almond butter
1/2 grapefruit

handful raw almonds 15
strawberries,blueberries
plantfusion scoop in water

large spinach salad
black bean spaghetti
edamame
kombucha

chia seed pudding
scoop amazing greens
wasabi 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

[Frayedendz]

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 7/3
35 min am cardio easy biking
strentgh train afternoon quads

dumbell front squats
20x20
25x15
30x12
30x10
superset with med ball get ups/to wall throw
10x10
10x10
10x10
10x10
dumbell walking lunge
25x17 paces
25x17
30x17
30x17
superset with
kb sumo squat
18kgx20
18kgx20
2 18kg bellsx12
2 18kgx12
side bench step up with kettlebell
12kgx12
12kgx12
16kgx10
superset with ab wheel rollouts
3x10
dumbell split squat
25x12
25x12
30x12
30x12
superset with ab kickouts
x25
x20
x20
x20
tire flips 35 flips

meals
3 eggs, swiss chard
homemade granola with almond milk
blueberries, cherries,cantaloupe

yogurt mixed with protein powder

large spin salad with garbanzos,tofu,edamame

large spin salad loaded with veggies
vegan greek tempeh wrap on millet/flax lavash
homemade vegan pesto on tomato slices

[Frayedendz]

we 7/4/12
30 min am on the bike. easy pace
afternoon weight train back/shoulders
seated arnold dumbell press
25x12
30x10
30x10
30x10
seated band front pulls (black and yellow band together)
4x10
dumbell fwd raises
15x12
15x12
20x10
20x10
invert pullup
4x10
dumbell lat raises
8x12
15x8
15x8
15x8
seated lat band pulldown (black/yellow band)
4x10
straight bar shoulder presses
50x10
50x10
50x10
50x10 (i was tiring the last 2 sets and the last few reps were push presses)
kettlebell squat to upright row
18kxx15
18kgx15
18kg (just upright row, no squat) x10, x10
seated band rowing (black and yellow)
4x10
bent over dumbell rows
30x10
30x8
30x8
30x8

[Frayedendz]

Thurs
15 min on stairstepper
35 min on bike
weight train hamstrings/glutes
workout 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 deadlift
50x20
70x15
90x12
110x10
straight bar deep squats
50x15
60x12
60x12
60x15
swiss ball hamstring curlins
x15
x20
x20
x20
(messed around with some swiss ball sinle leg curl ins...not amazing but something to work on)
dumbell squats
25x10
30x10
30x10
30x10
donkey kicks
4x20
mountain climbers 3x20

meals
garden of life raw protein choc scoop with almond butter, 1/4 banana, almond milk
1/2 grapefruit

vega protein bar
1/4 cup homemade granola

large mix green salad
greek tempeh wrap
kombucha

postworkout plant fusion with scoop of greens, hemp hearts

large spin salad
soybean spaghetti with marinara and grilled peppers,onions

[Frayedendz]

Fri
60 min cardio on bike in am

afternoon weight train bi/tri

high band bicep curls
4x10
superset with tricep band pushdowns
4x12 yellow band
dumbell bicep curl drop set
30x4
25x4
20x4
15x4
30x4
35x5
20x6
15x8
30x4
25x5
20x6
15x8
lying bicep band 1/2 curls yellow band
x25
x20
x20
x17
superset with seated overhead tri ext
30x10
30x10
30x12
30x12
tricep bar skullcrushers
40x10
40x10
40x10
40x10
reverse band tri pressdown yellow band
4x12
superset with dumbell precher curl
25x6
25x7
25x7
25x9
meals
2 eggs
2 egg whites
spinach,salsa
chia 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 veggies
sesame tofu from whole foods (yummm)

protein yogurt with tbsp almond butter
kombucha

large kale salad
soybean spaghetti with red sauce and peppers and onions

[Frayedendz]

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 afternoon
decline pushup 4x10
tri bench dips with 25lb plate on legs/feet on bench 4x15
incline dumbell press
25x15
30x12
30x12
30x12
30x12
regular pushups 4x10
flat bench bar press
80x8
80x6
80x8
80x6
lying dumbell pullover 30lb
4x15
did a bunch of other stuff like medicine ball wall passes,jumping jacks,core excercises,kettlebell swings in between all sets as active revovery

meals
scoop raw choc garden of life,almond butter,almond milk

1/2 green chia kombucha
homemade granola

large spinach salad
mung bean fettucine with a vegan mushroom/onion sauce
kale chips

postworkout scoop of plantfusion with some coffee grounds and almond milk

large spinach salad
made 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 water
raw cacao nibs

[Frayedendz]

Tues
7/10
morning cardio 30 min on bike
25 min incline treadmill 15 speed 3.8

weight train legs quads
walking dumbell lunges
25'sx24 steps
25'sx24 steps
30'sx18 steps
30'sx18 steps
30'sx18 steps
reverse v squat machine
110x12
115x12
130x12
135x12
leg ext drop set
85x8
60x8
45x8 repeated with same wt and reps for 3 rounds
leg ext 10 reps at 85lb then drop to 40lb for 12 1/4 reps repeated for 2 rounds
dumbell split squats
25'sx10
25'sx10
30'sx8
30'sx8
kettlebell backwards lunge 18kg
x12
x12
20 min on stairstepper

meals
2 eggs with spinach and beans, salsa
uncle sams cereal with almond milk
scoop garden of life

postworkout plant fusion scoop with water
green kombucha

large kale salad
vegan flatbread rustic onion "bread" with mushrooms,artichokes,tomatoes

raw pumkin seed bar
roasted edamame

kale salad with tons of veggies
mung bean pasta with vegan alfredo mushroom type sauce