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Strong is the new Skinny...Kellys journal


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Wed 6/13

45 min cardio on bike a.m.

weight train shoulders/back in afternoon

 

clean/press sandbag 30lb

superset with jumping pullups 4x12 of each

 

dumbell fwd raises

15x12

15x12

20x8

20x8

superset with

invert pullups

4x10

straight bar standing press up

50x10

50x10

50x10

50x10

superset with front band pulldown (yellow and black band)

4x10

dumbell bent over rows

30x10 4 sets

superset with band lateral raise

4x12

seated dumbell arnold press

25x10

30x8

30x8

30x8

 

meals

2 eggs 3 egg whites,spinach,salsa

nectarine

kashi waffle

 

1/4 cup oats, 1/4 cup wheat bran, scoop plant fusion

 

large greens salad

tempeh mexican mix

 

postworkout shake, scoop protein,almond milk, 1 tbsp almond butter

1/2 grapefruit

 

grilled tofu

roasted veggies

large green salad

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6/14 Thurs

cardio 25 min on stairmaster

 

weight train legs/glutes/hams

lying leg curl

55x12

70x12

75x10

80x10

85x9

90x8

smith machine squats

60x12

70x10

80x8

90x10

100x8

110x7

120x8

glute kick back drop sets

110x6

90x6

70x6

115x6

90x6

70x7

120x6

100x6

90x6

calf machine seated

95x15

95x15

100x15

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Fri 6/15

30 min am cardio on bike

powerboxing 30 min

 

pm weight train bi/tri

tricep band pressdown (black band) 4x15

superset with burpee to bar deadlift. 50lb 4x10

 

straight bar bicep curl 1/2 reps

50x10

50x10

50x12

50x12

superset with mtn climber

4x20

lying tri skull crusher

40x10

40x10

40x10

50x8

superset with 18kg kettlebell swing

4x20

dumbell bicep standing curl

20x12

25x8

25x8

30x5

superset with mtn climber

4x20

close handed pushups with hands on kettlebell handles

x5

x5

x8

x8

 

meals

2 eggs 3 egg whites,arrugula, salsa

nectarine

kashi waffle

 

simply protein bar

raw walnuts

goji berries

 

large arrugula salad

tempeh mexican mix

kale chips

 

soy yogurt mixed with scoop vega

blueberries

kombucha

 

kal,arrugula salad

gardein buffalo wings

brown rice with can tomatoes

 

scoop protein with unsweetened almond milk

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Mon 6/18

am cardio 45 min on bike

weight train chest/tri afternoon

bar bench press flat

60x12

60x12

70x10

70x12

80x6

tri dumbell kickbacks

15x15

15x15

20x10

20x10

flat dumbell chest press

25x20

30x15

30x20

30x20

diamond close pushups

4x10

incline dumbell chest preee

25x20

30x15

30x17

30x17

lying band tri pressdwon

4x10

did active recovery with variouys core excercises

did 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 guess

meals

vega 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 veggies

2 slices of homemade vegan pesto pizza with veggies

 

plant fusion scoop with cinnamon

 

large spin salad

gardein chicken strips

roasted veggies

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Tues

30 min am cardio on bike

weight tain legs later in morning

quad focus

leg ext machine

drop set

85x6

70x4

55x4

set 2

85x6

70x6

55x6

set 3

85x6

70x6

55x6

reverse v squats close feet

90x12

110x12

115x12

130x10

calf raiser seated

50x15

60x15

70x15

70x15

superset with dumbell woodchopper 4x15 30lb

v squat machine close feet

90x10

110x10

110x10

130x10

135x10

20 min on stairmaster

20 tire flips, got a new tire and its really fun to mess around with

25 min easy cardio on bike

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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

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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

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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

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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

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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

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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).

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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.

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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

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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

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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

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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

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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

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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

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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

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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

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WED

40 min cardio on bike in am

pm weight train back/shoulders

kettlebell swing 18kg 4x20

superset with bar clean/press

50x10

50x10

60x10

60x10

inverted pullups 4x10

dumbell lateral raise

10x15

15x10

15x10

15x18

behind the neck pulldowns with band (yellow and black) 4x10

dumbell fwd raises

15x10

15x12

20x10

20x10

seated band row (yellow/black)

4x12

arnold dumbell press

25x12

30x10

30x10

30x10

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Thurs

30 min on bike

15 min on stairstepper

weight train legs

raised heel squats 2x10

single leg deadlifts (suck at these) 2x10

swiss ball hamstring curls 4x15

superset with swiss ball tuck ins 2x10 then 2x12

dumbell squats

25x10

30x10

30x10

30x10

ab wheel rollouts 4x10

double kettlebell deadlift with 2x18kg bells

4x10

medicine ball getups to slam 4x10

messed around with some footband walks fwd,back and lateral

 

meals

2 eggs 3 eggwhites,kale,salsa uncle sams cereal almond milk

scoop garden of life

large kale salad

ezekial sesame bun with tofu and spicyslaw (red,green cabbage, apple cider vin, liquid aminos,small amt of sesame oil,siracha sauce)

garden of life bar

greens juice- new juice i found by coumbia george. got the "just greens" really good

beet protein shake

nut meat tacos wrapped in kale, 1/2 avocado mixed green salad

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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 day

mon was chest/back tues was legs/quads

 

wed 7/18

am cardio 40 min bike

pm weight train shoulders/back

 

mini circuit

fwd plate raise 25lb 4x12

fwd dumbell raise 10lb 4x10

kettlebell squat to upright row 18kg 4x10

 

wide seated band rowing (yellow) 4x12

superset with

dumbell seated shoulder press

25x12

30x10

30x10

30x10

dumbell lat raise

10x12

10x12

10x12

10x12

superset with st bar bent wide grip row

60x12

60x12

65x12

70x12

standing dumbell punch

20x10

20x10

20x12

25x8

superset with

invert pullup feet elevated

4x10

meals

2 eggs, spinach, black beans

uncle sams cereal, almond milk, blueberries

 

yogurt with whole food optimizer, cinnamon

peach

 

large green salad

brown rice noodles with tempeh and veggies

 

postworkout plantfusion vanilla with hemp hearts and roasted beets

 

large green salad

homemade black bean veggie burger with spicy slaw. no bun

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Thurs

20 min eliptical

20 min level 15 incline walk

20 min stairsmaster

weight train legs hams glutes

smith squats

60x12

70x12

90x12

100x10

110x8

120x6

125x6

focused on depth, was really able to go deep until i got into the 100's then pretty much just parallel. getting better though

single leg curl machine

30x8

30x8

30x8

35x8

leg press (orange seat machine)

feet high

120x12

120x12

140x10

160x10

180x8

lying leg curl

55x12

65x12

75x10

85x10

95x10

supersetted everything with core excercises for active recovery

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FRI

40 min bike ride

weight train biceps/triceps in afternoon

 

lying tricep dumbell ext

15x12

15x12

20x8

20x8

superset with dumbell bicep curl standing

15x12

20x12

20x12

20x12

seated overhead tri ext with dumbell

30x15

40x10

40x10

40x10 (new set of 40lb bells! yay)

40x10

superset with bicep dumbell preacher curl

20x12

20x12

25x8

25x8

tricep band pressdown (yellow)

4x15

superset with band curl 1/2 curls (black band)

4x10

reverse band pressdowns

2x10

 

 

sunday 60 min easy cardio on bike

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