Frayedendz Posted July 23, 2012 Author Share Posted July 23, 2012 Mon 7/23cardio 35 min bikedid an outdoor workout circuit with a friend who is training for the warrior dash. hill runs, intervals, jumping on picnic tables, pullups on monkey bars. all sorts of fun stuff weight train chest/trismith flat bench press50x1260x1270x670x680x6tricep rope 21's4 sets at 25lbflat dumbell bench press25x1530x1235x1040x840x8tricep seated pressdown machine95x12105x10115x10120x10130x6iso lat decline plate press90x12100x8110x8110x8110x9 mealsraw protein shake with cacao nibs/almond milk/wheat branblueberries postworkout scoop plant fusion watermelon1/2 simply protein bar large kale saled1/4 grilled sweet potatotofu scramble with black beans PB2 (Holy amazing)1/2 simply bargreen juice large kale salad1/2 avocadoquinoa black bean veggie mixhomemade cashew cheese Link to comment Share on other sites More sharing options...
Frayedendz Posted July 27, 2012 Author Share Posted July 27, 2012 Tues was a leg day, focused on quads wed was back and shoulders had a good workout where I played around with my new 40lb dumbells a bit doing clean/presses.Thurs was hamstrings/glutes Fram cardio 55 min on bike15 min runningafternoon train biceps/triceps black band 1/2 curls 4x12tricep skull crusher 40lbx10 4 sets dumbell alt standing curls20x1225x1025x930x5 burpee/dumbell deadlift20x1025x1025x1030x10tri band pressdown blac band x10x12x15x15seated dumbell hammer curls20x1525x1025x1030x6 reverse tri band pressdown red band 4x10for active recovery in between sets i did mtn climbers,jumping jacks.k.b. swings and some core stuff meals1 egg 4 egg whitesflax cereal, almond milkmixed fruit pea protein sunbutter shake large spinach saladsavi seedsveggie burger with avocado hummus and artichokes homemade whole food optimizer protein bar with blueberriesgreen kombucha large spinach salad1/4 avocadoquinoa veggies, black beans with "raw cashew cheese" Link to comment Share on other sites More sharing options...
Gaia Posted July 28, 2012 Share Posted July 28, 2012 I know several people in the gym that is doing the warrior dash! Are you upping your intake of egg whites? for more protein? or have you been doing that all along (I thought I read you were only doing 2 eggs?) Link to comment Share on other sites More sharing options...
Frayedendz Posted July 28, 2012 Author Share Posted July 28, 2012 I know several people in the gym that is doing the warrior dash! Are you upping your intake of egg whites? for more protein? or have you been doing that all along (I thought I read you were only doing 2 eggs?) yeah these adventure races are really catching on! very cool that people are getting into it. I dont know what to do about my egg consumption. i feel a bit guilty for even eating them but i love them for the protein. Yeah I was going for a little more protein that day. Im always trying to play with ratios of things Link to comment Share on other sites More sharing options...
Frayedendz Posted July 31, 2012 Author Share Posted July 31, 2012 Mon7/30 chest/triflat bench dumbell press25x1530x1235x1035x1040x10tri rope pressdown25x1230x1030x1030x10superset with pushups4x890 degree chest press machine85x1085x10100x10100x8tri rope overhead ext20x1525x825x1025x10decline iso chest plate press90x10110x10110x10120x8reverse tri pressdowns single arm10x1010x810x8various core excercises50 min bike ride outside. lovin this summer, weather is amazing meals2 scoops vega whole food optimizer1/2 cup fresh mango1/2 cup wheat branalmond milk scoop plant fusion with scoop amazing greensblueberries large kale salad1 slice ezekial with cashew/asparagus nut spread. roasted tomatoes,mushrooms,zuchinni vega energy pudding. made with choc optimizer,blueberries,banana,almond butter large greens saladkale chipsbrown rice/black beans/veggies/salsa/cashew cheese/1/4 avocado chia kombuchapb2 (obsessed) Link to comment Share on other sites More sharing options...
Frayedendz Posted August 1, 2012 Author Share Posted August 1, 2012 Tues 7/31am treadmill walk level 15 speed 3.8 60 min weight train legsleg ext drop set85x670x655x6repeated for 3 setslg sex regular sets85x1095x8105x8v squat machine feet shoulder width 1/2 reps90x1210x12130x10150x10v squat regular squats130x10130x10150x10dumbell split squats20'sx1030x1030x1035x8glute kickback drop sets120x890x870x8repeated for 2 setscalf raiser machine90x15100x1520 min stairmaster Link to comment Share on other sites More sharing options...
Frayedendz Posted August 5, 2012 Author Share Posted August 5, 2012 WED had a great back and shoulders workout and then wed evening I came down with some weird stomach virus that took me out until fri evening. I did manage to do an easy 60 min bike ride on Thurs morning and did a few kettlebell swings and some burpees. Fri I used as a rest day to recover my body.Sat I felt pretty good so i did my Bi/Tri workout. It went pretty good but I did feel a little weak for sure all around.Sun I headed to the gym for a leg workout felt good and did 40 min incline walk on treadmill with a friend and then hit the legs for about 60 min. Solid workout.Back at the gym in the morning for chest/tri looking fwd to it meals for sun5 egg whites, spinach,nutritional yeastbrown rice ceral, PB2, almond milktea steel cut oats,wheat bran,vega smoothie infusion1/2 grapefruit farro vegetable saladsavi seeds, hemp seeds postworkout shakepeach large spinach salad with quinoasunflower seed beet pizza from thrive book....so amazing. have not made it in quite awhile. chia seed protein pudding Link to comment Share on other sites More sharing options...
Frayedendz Posted August 11, 2012 Author Share Posted August 11, 2012 Solid week of training. felt great all week just got done with easy cardio today.week looked like thisMON chest/tri TUES fullbody mini circuits with med balls,kettlebells,sandbag,bands. lots of fun stuffWED shoulders/backTHURS legs,glutesFR biceps/triSAT easy cardiomixed it up all week with cardio. I have been doing a lot of long bike rides in my are 10-13 miles and just enjoying being outside.Did a lot of incline treadmill walks this week as well as some high intensity intervals on bike and eliptical.checked out a vegan/vegetarian restaurant in Royal oak that I have been dying to go to for quite some time. So for my Birthday my husband said we could go to my favorite raw foods restaurant for lunch and the vegan place I wanted to go to for dinner. Both were amazing! Makes me sad that they are an hour away and theres nothing cool like that in my area todays meals2 eggs,spinach,salsaflax cereal with almond milk1/2 bananapb2 sprinkled on cereal oats, wheat bran, raw choc protein powderpluot watercress salad with cabbage and green beanssoybean spaghetti with homemade sauce and roasted veggies chia seed pudding with whole food optimizer tofu puttanesca with artichokes,olives,capers,tomatoes,mushroomsgreen saladhomemade carrot cashew soup Link to comment Share on other sites More sharing options...
Frayedendz Posted August 22, 2012 Author Share Posted August 22, 2012 schedule has been crazy so I have not logged in awhile! Training everyday though with sundays off.Looking fwd to a solid shoulders/back workout today. got cardio done already, great day to be outside for a bike ride.meals today:2 kashi wafflesalmond/flax nut butter 1/2 bananayogurt with vega chai optimizer mixed in, topped with 1/2 diced apple and ginger spirulina ballchia, buckwheat cereal with almond milk large greens saladgreen crackerssweet potato,black bean, tempeh burger with grilled siracha onions postworkout sunwarrior shake soybean spaghetti with tomatoes,artichokes,capers,olivesgreen salad Link to comment Share on other sites More sharing options...
Gaia Posted August 22, 2012 Share Posted August 22, 2012 What were the vegan/raw restaurants in Royal that you went to? Cacao Tree for the raw? and the other that I love is Inn Season (though they have had different cooks/owners over the past 15 years that I have been going there). Om Cafe is the other one that I know of, though that is technically in Ferndale - and someone asked me if they were still open? I wonder. . . I will have to google it and see if it is still around . . they had the best vegan cakes (usually had a dozen or so different kinds of cakes on hand for us to choose a slice! so many choices!) Link to comment Share on other sites More sharing options...
Frayedendz Posted August 23, 2012 Author Share Posted August 23, 2012 Yes! cacao tree and inn season cafe. good times for sure. I will have to check on the om cafe as well. we are always up for trying new options Link to comment Share on other sites More sharing options...
Gaia Posted August 23, 2012 Share Posted August 23, 2012 When we went to Om cafe many many years ago, they not only had vegan desserts, but they were a macrobiotic restaurant. Saw lots of steamed kale and brown rice with tofu - not too appetizing to a bunch of growing children (mine - 4 at the time - they loved Inn Season the best for entrees, and the bread they brought to the table!) Link to comment Share on other sites More sharing options...
Frayedendz Posted August 23, 2012 Author Share Posted August 23, 2012 om cafe is still open in Ferndale! yay! looks like they have a location in traverse city too so thats fun. Excellent menu on their website. Definitely lots of brown rice and stemaed kale for sure as you said! Yeah im sure your kids were not really digging that part of it too much. Thanks for the info this will definitely be our next date night!! I only wish I didnt live so far from all these great foodie options. Its fun to make a day out of going to places like that though so then we can stop at health food stores and dorky stuff like that I'm into Link to comment Share on other sites More sharing options...
Frayedendz Posted September 5, 2012 Author Share Posted September 5, 2012 Training week is going good. Getting ready to hit a shoulders/back workout todayYesterdays workout was legs and was like this25 min eliptical45 min incline walk on treadmill leg ext machine55x1065x1075x1085x10leg ext 40lbx10 then 1/4 reps at 85 3 rounds of that v squat machine mini pulses feel close95x15115x15130x12135x12seated calf raiser70x1070x1070x1070x12dumbell core chop 30lb 4x20reverse v squat90x12115x12130x10135x10glute kickback machine95x12105x12110x12core excercisesmeals:1 scoop vega, PB2, chopped apple, oats mixture1 kashi waffle with coconut oil postworkout plantfusion shakelentils large kale saladbeet burger with nutskale chips simply bar...roasted edamame tvp asian lettuce wrapslarge green salad looking fwd to a raw foods cooking class tonight at the better health market. always fun to go to and maybe I can get some new ideasscoop raw protein with PB2....love the PB2 Link to comment Share on other sites More sharing options...
Gaia Posted September 10, 2012 Share Posted September 10, 2012 Haven't heard from you in awhile - which is weird as you are so consistent in your journal. How is it going? Link to comment Share on other sites More sharing options...
Frayedendz Posted September 10, 2012 Author Share Posted September 10, 2012 Haven't heard from you in awhile - which is weird as you are so consistent in your journal. How is it going? Hello! I am good! Still training hard, I just have not been posting all my workouts. I keep a training log i write in as well and lately i just have not been online as much.Making some gains in strength here and there always working on something! Also always tweaking things in my nutrition trying to find a good balance for my body and goals. Hows it going for you? Still lifting some mega heavy weights and killin it in the gym? Link to comment Share on other sites More sharing options...
Frayedendz Posted September 10, 2012 Author Share Posted September 10, 2012 Monday90 min inclone treadmill walk (was only going to do an hour but a girl from the gym who recently competed wanted to tell me about her competition so another 30 min flew by!) weight train chest/bi smith machine flat bench50x1260x1270x1080x780x6single arm cable curl15x1015x1015x1020x820x8incline dumbell chest press20x1525x1530x1235x840x8low pulley chest flye (pull from low position behind)20x1520x1520x1230x8bicep rope curl 1/2 reps and hold the last rep to failure35x1542.5x1242.5x1242.5x1290 degree chest press machine80x1285x10100x8105x8decline iso plate press90x15100x12110x8120x6120x6a few random core excercises in between sets. lookin fwd to some leg action tomorrow mealsuncle sams cereal, PB2,raw cacao nibs,almond milk,chopped granny smith apple,1/2 scoop vanilla sunwarrior (all mixed together)green tea postworkout plantfusion shakevega recovery acceleratorwheatgrass shot large spinach salad homemade soup with quinoa,black beans,lentils,veggieschia kombucha simply protein barroasted edamamame homemade bean burger with cashew nut cheese, no bun1/4 avocadolarge mixed green salad scoop sun warrior mixed with PB2 Link to comment Share on other sites More sharing options...
Gaia Posted September 11, 2012 Share Posted September 11, 2012 with PB2I thought that this was Peanut Butter too (2), but now I am confused? So what is this PB2? Link to comment Share on other sites More sharing options...
Frayedendz Posted September 11, 2012 Author Share Posted September 11, 2012 with PB2I thought that this was Peanut Butter too (2), but now I am confused? So what is this PB2? CHECK OUT THE PB2 HERE................. http://www.amazon.com/s/ref=nb_sb_noss_1?url=search-alias%3Daps&field-keywords=PB2 It's basically a powdered peanut butter with not so much fat. im totally addicted to it...and it comes in chocolate peanut butter.its a bit pricey (of course) sooo i really try to ration it but i am super into it Link to comment Share on other sites More sharing options...
Gaia Posted September 11, 2012 Share Posted September 11, 2012 That is so clever! I do chunky peanut butter in the morning with my grain cereal, so I need to have the fat in my peanut butter as it is the bulk of my fats for the day. The usual fat for the day was avocado/guacamole - but that has been put on the back burner lately as I am burnt out on it from eating it all during the summer, LOL! But what an interesting diet food for people to be able to get the taste of peanuts into their food without the added fat! Like a peanut butter extract, only in powdered form. Link to comment Share on other sites More sharing options...
Frayedendz Posted September 12, 2012 Author Share Posted September 12, 2012 That is so clever! I do chunky peanut butter in the morning with my grain cereal, so I need to have the fat in my peanut butter as it is the bulk of my fats for the day. The usual fat for the day was avocado/guacamole - but that has been put on the back burner lately as I am burnt out on it from eating it all during the summer, LOL! But what an interesting diet food for people to be able to get the taste of peanuts into their food without the added fat! Like a peanut butter extract, only in powdered form. yes exactly like a peanut butter extract!! My problem is im really into all the healthy fats like avocado, chia etc, any kind of nutbutter etc. so I figure if I can control it a bit with this stuff somewhat then I wil be a little better off. Yeah check it out sometime for fun if you ever see it, works great in anything like oatmeal,protein shakes,cerealswhole foods does have it Link to comment Share on other sites More sharing options...
Frayedendz Posted September 12, 2012 Author Share Posted September 12, 2012 Tuesworkout45 min incline treadmill walk 3.7 mph1 hour of powerboxing with a guy from the gym, so much fun we have not boxed in awhile. did lots of kicks and punches and did some fun interval stuff. my body feels a bit beat up today!stregth train legs/core leg ext 4 sets65lbx12superset with cap chair leg raises4x12then did 2 rounds of leg ext at 35lb for 10 reps and immediately put it to 85lb for 1/4 reps to failure walking dumbell lunge25x20 paces25x20 paces30x20 paces30x20 pacessuperset with high to low plankssmith machine split squat40x1250x1060x880x8superset with swiss ball core knee tuckinsreverse v squat machine95x10110x10130x10150x10superset withswiss ball ab crunch ups with 25lb platev squat machine mini pulses feet close together95x12110x10130x10150x10calf raiser seated plate machine4 sets 75x10-12 superset with dumbell core chop25lbx15mealsuncooked oats with diced apple,PB2, cinnamon,protein powderpapaya chunksgreen teapostworkout pea protein shakehomemade bean/nut burger on a coco lite cake with salsa and cashew nut cheeselarge spinach salad roasted edamamesimply protein bar chickpea/kale curry mix with brown ricelarge greens salad scoop protein looking fwd to hitting back and shoulders today!! Link to comment Share on other sites More sharing options...
Frayedendz Posted September 13, 2012 Author Share Posted September 13, 2012 Wed 9/12workout 60 min am biking easy pace afternoon weight train shoulders/back Jumping pullup4x12dumbell lat raises 4 sets 15lb bellsx10 suspension jungle gym invery pullup feet on box4x10dumbell upright row15x1215x1220x1020x10 band seated pulldown (black/yellow/maroon)4x10dumbell fwd raises15x1215x1220x1020x10 bent over bar rows60x1270x1075x1075x10seated dumbell shoulder press25x1225x1030x830x8 did some dumbell clean/presses and afew squat presses with 20lb weights to warmup as well as 30 decline pushups feet on bench meals2 eggs/spinach/salsafresh papaya chunkssteel cut oats with banana and pepitas chia seed pudding with protein powdergreen tea large mixed green saladchili with beans,quinoa and wheat berries 1/4 avocado pumpkin pie postworkout protein shake large spinach saladmung bean pasta with veggieskale chips green tea Link to comment Share on other sites More sharing options...
Frayedendz Posted September 13, 2012 Author Share Posted September 13, 2012 Thursdayam cardio treadmill walk 3.7mph incline 15 35 minstairstepper 20 min with 10 min of intervals...level 4 rest level 7 interval sprint weight train hamstrings/core stuffsmith squats60x1270x1090x10120x10130x8swiss ball hands to feet passes in between lying leg curl (orange pad one)40x1250x1250x1055x1060x10window wiper abs in between sets v squat machine regular squats110x12115x12130x10150x10 donkey kicks4x10 ea leg picking up a new squat rack today that I found on craigs list. pretty pumped about that. might mess around with it a little when I get it set up later mealsoats,granny smith chopped,protein powderpapaya chunksvitamineral green postworkout plantfusion with PB2 and white chia seedsgreen kombucha large spinach saladlentil olive burger with tomato and cashew cheese homemade pumpkin protein puddinggreen tea black bean pasta with veggiesmixed greens saladhomemade kale chips 1/2 avocado Link to comment Share on other sites More sharing options...
Frayedendz Posted September 17, 2012 Author Share Posted September 17, 2012 Finished the week off Friday with biceps/triceps and then easy 60 min of biking on saturday.Sunday was anice recovery day with the family. Back at the gym this morning60 min incline treadmill walk 15 incline speed 3.8 weight train chest/trismith flat bench press50x1260x1070x880x680x6plank jacks 5x12tri bench dips with 25lb plate4x15with straight leg raises4x12incline bench press with barbar+20x10+30x8+30x8+40x6with alt core crunch toe touch4x12tri rope pressdown25x2030x1235x842.5x8superset with pulley reverse tri pressdown 10lb4x120rope core crunch 57.5 lb4x15iso lat chest press plate machine40x1550x1060x1070x8seated tri pressdown machine110x12120x9140x8 easy 30 min on bike later in day mealslove crunch granola with diced pear and chia seeds1 scoop vega optimizer with vitamineral green postworkout plantfusion shake with hemp heartshad a vega endurance bar during workout large greens saladkale chipscashew cheesewheat berry chili with quinioa and some black beans egg whites with spinach and salsa1 Tbsp nut butter brown rice and black beanslarge greens saladkale chips scoop brown rice proteingreen kombucha Link to comment Share on other sites More sharing options...
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