Strong is the new Skinny...Kellys journal

[Frayedendz]

yesterday I worked on quads and core mostly with a bunch of 3 excercise mini circuits including
burpee hop ups
dumbell split squats
dumbell front squats
jumping squats
1/2 burpees
v-ups
v-ups to the side
plan variations
lunging

did 3 rounds of 4 different circuits 3x for 30 seconds on 10 seconds off
it was fun and something i had not done in awhile.
Today im hitting back and shoulders later this afternoon

meals tuesday
2 eggs,spinach,salsa
granols,almond milk
kiwi, rapsberries

postworkout plantfusion with hemp hearts


TVP with brown rice and beans
large mixed greens salad
1/2 homemade pumpkin protein bar

mocha protein shake with brown rice protein

chili tofu collard green wraps with asian red cabbage slaw
large salad
roasted asparagus, zuchinni

scoop rice protein

tues
fat 60g
carb 155g
protein 176 g
sugar 31g

[Frayedendz]

Had a great workout on wed
did 40 min easy biking in the am
weight train in the afternoon

clean press KB
16KG
4X8 ea side
superset with
KB squat to upright row
18kg
4x12
jungle gym inverted row 4x10
superset with
dumbell seated fwd raise
15x12
15x12
20x10
20x10
jumping pullup 4x10
superset with
dumbell seated shoulder press
25x12
25x12
30x12
30x12
dumbell bent over rows
drop set
40x6
30x6
20x6
repeat 3sets
seated band rows (black/red) 3x10
superset with standing dumbell press
20x12
25x10
25x10

meals
2 eggs,spinach
love crunch granols,raspberries,kiwi almond milk
green tea

vega one shake with blueberries,oats

large spinach salad
tvp with beans and rice and peppers wrapped in collard greens

postworkout plantfusion shake with hemp hearts
1/4 banana

large mix greens salad
collard green chips
northern beans,quinoa and homemade vegetable ragu sauce

scoop rice protein
tea

56 g fat
274g carbs
42g sugar
152g protein
cals 2141

[Frayedendz]

tHURSDAY
30 MIN INCLINE TREADMILL WALK INCLINE 15 SPEED 3.8
ELIPTICAL 15 MIN
workout
smith squat machine
60x12
90x12
100x10
110x10
120x10
120x10
burpee with pushup to box jump
5x10
lying leg curl (red)
55x15
65x12
75x12
85x10
donkey kick with dumbell punch
71/2 lb 4x10 ea leg
hack squat machine
40x12
50x10
60x10
70x10
80x10
ab lying kickouts
5x20
single leg curl
30lb
4x8
seated calf raiser plate machine
80lb
40x10

meals
pumpkin steel cut oats with vanilla protein
vitamineral green

postworkout plantfusion
fresh papaya
artisana blue algae nut butter packet

large mix green salad
savi seeds
BBQ tempeh sandwich on millet bread

2 hard boiled eggs with salsa
1/2 grapefruit

quinoa with kale salad,mushrooms,marinated tempeh
large spinach salad

scoop brown rice protein
cals 2092
carb212
fat64
pro 178
sugar 31

[Frayedendz]

Friday
35 min cardio on bike easy pace
had a good bi/tri lifting session, worked more on biceps than I usually do on Fridays. Recently watched a good drop set video so decided to give it a try but just tweaked a few things to how i wanted to do it

drop set straight bar bicep curl
wide grip
60lb x5
50lbx6
30lbx15
then 40lbx8
30lbx8

bicep band curl close grip
blackx8x8
yellowx8x8
redx15
then blackx8x8

tricep band overhead ext redband 3x12

dumbell hammer curl drop set (standing)
25x8
15x8
12x15
then 30x5
30x5

dumbell regular bicep curl
25x6x8
15x8x8
12x15x15

side curls
15lb 3x8
tricep kickback with red band
4x10
jungle close grip pushup 4x8

meals
scoop plantfusion in water

1 egg 5 eggwhites,salsa,spinach
oats with almond milk 1 TBSP almond butter
fresh papaya

large spinach salad
homemade BBQ crumbled tempeh with peppers,onions wrapped in ezekial

protein pudding homemade with coco lite cake and savi seeds
ginger kombucha

large mix greens salad
northern beans,quinoa,homemade vegetable ragu

scoop brown rice protein
cals
2080
carb191
fat61
pro159
sugar32

[Frayedendz]

Mon 9/24 workout
60 min incline walk speed 3.7 incline 15
chest/tri
flat bench dumbell chest press
drop set
35x8
25x8
20x15
then
40x8
30x8
17x15
flat bench dumbell chest just 2 sets at heavy wt for me
40x8
35x10

tricep rope drop set
42.5x8
30x8
15x15
repeated 2x and did 8 pushups after each set
decline iso lat plate press
90x12
100x10
110x10
120x8
seated tricep pressdown machine
100x15
110x12
120x10
140x7
cooldown 15 min eliptical
food breakdown
cals 2253
fat 66g
carb 249g
protein 181g
sugar 65g

Tuesday
workout 60 min easy cardio incline walk speed 3.8-4.0 incline 15
weight train legs...quads/core
leg ext drop set
85x8
70x6
55x6
35x15
repeated fro 3x
leg ext heavy
100x10
115x8
walking dumbell lunges
25lbx20 stepsx22 steps
30lb x20 stepsx22 steps
superset with romain chair leg lifts
dumbell split squat
25x12
30x10
35x8
40x6
superset with ab ball leg raises from bench
reverse v squat machine
110x12
130x12
150x12
170x10
glute kickback
105x12
110x10
120x10
125x10
hip lifts with 25lb plate 4x20

practice single leg squats with jungle gym.
would like to do a bit more cardio later if time, just an easy bike ride
meals
1 hard boiled egg
steel cut oats with choc protein,unsweetened coconut, a few raw almonds
vitamineral green

postworkout plantfusion shake with water
2 pumpkin cookies (someone at the gym made them and brought them in. oooh supergood!)

large kale salad with mixed greens
lentils,garlic,grilled onions

roated edammame
1 homemade pumpkin protein bar.

chickpea picatta. made today! recipe from post punk kitchen, came out great. served on a large grilled portabella with arrugula
large spinach salad with veggies
1/4 avocado

[Frayedendz]

WED
workout
30 min easy pace on bike in am
afternoon 2 mile easy jog then weight train shoulders/back

jumping pullup 4x12
dumbell clean/press
25x12
30x10
30x10
40x6
band fron pulldown (black,yellow,maroon) 4x12
seated dumbell fwd raise
15x12
15x12
20x10
20x10
invert pullups on jumngle gym feet up
4x10
band upright row (maroon) 4x10
shoulder press dumbell drop set
30x12
25x10
20x8
30x10
25x8
20x8

food
cals 2200
fat 67g
carb 198 g
sugar 59g
protein 170g

[Frayedendz]

Thurs
workout was am cardio 20 min on stairclimber doing hits and then 15 min incline walk
I did a leg workout at home consisting of mini circuits of
burpees with box jumps
kettlebell swings
kettlebell goblet squats
deadlifts
bar squats
jungle gym leg excercises
ab wheel rollouts
it was fun and then later in the evening I did some powerboxing ith some running and plyo type moves.
food
1 harboiled egg
protein chocolate steel cut oats
vitamineral green

postworkout banan blueberry shake
blue green algae nut butter

large spinach salad
lentil loaf
corn with peppers

simply protein bar
roasted edamame snack

large spinach salad
nut meat tacos wrapped in collard greens with cashew nut cheese, 1/4 avocado,salsa,peppers
kombucha
cals2144
fat 89g
carb198g
sugar 40g
protein 146g

feeling sore today but looking fwd to working bi/tri this afternoon

[Frayedendz]

Solid week of training so far
Monday was chest and triceps
did a 60 min incline walk at 4.0 in the a.m.

dumbell flat chest press
20x15
25x15
30x12
35x12
40x8
40x8
assisted tricep dip machine
40x10
25x8
25x8
5x6
superset with close handed pushups
4x8
90 degree plate chest press
40x12
50x12
60x10
70x7
70x6
tri straight bar pulley pressdown
25x15
30x15
35x15
42.5x12
42,5x12
decline iso lat plate press
90x12
100x10
110x9
120x7
core stuff in between sets

Tues
leg day, quad focus
leg ext machine
55x12
70x12
100x10
smith machine split squats
40x12
50x10
60x10
70x10
vert squat machine, reverse
110x12
130x10
150x10
170x8
calf seated plate raise
80x10
80x10
85x10
85x10
dumbell core chop
30lb 4x12
vert squat machine close feet mini pulses
110x12
130x10
130x12
150x12
superset with leg ext at 55lbs right after to burn out
40 min easy bike in the a.m.
20 min hits on stair stepper before weight training
meals today

2 eggs
4 egg whites,kale,ezekial bread,coconut oil,frsh papaya
green tea

hemp protein shake
chia seeds

mixed green salad, spinach,kale
collard green wrap with quinoa,black beans,spinach, hemp pepper sauce
ginger kombucha

vitamineral green drink with celey,mint,ginger,lemon
1 bag simply protein chips

nut meat tacos wrapped in collard green
large kale,spinach salad loaded with veggies
mustard vinaigrette

scoop brown rice protein
tea

[Frayedendz]

Back from a week out of town! worked out everyday I was gone in the hotel gym. brought bands and my gymboss with me and managed to get all my lifting days in and one long cardio recovery day. glad to be back with all my own gym tools today for a bicep tricep workout later this afternoon!!
managed to stay plant based pretty much the whole trip as well. Only things I had that i would not have at home were an ahi tuna salad and one night at a pizza place i got a veggie pizza with very little cheese. other than that our hotel had a kitchenette so i found the nearest trader joes and a health food store and stocked up for the week so it worked out good and I didnt have the stomach issues that some of the rest of my family had from eating a lot of junk.

[Frayedendz]

I need to get a new training journal because I filled up my last one so I have not been journaling last week while working out!!
BUT i did workout my normal schedule and felt great. I got a few extra things in like some powerboxing and an extra day of easy cardio on sunday only for 35 min in the morning just as sort of recovery. sometimes after a tough week of training, just an easy cardio session makes me feel better. I got a gift certificate from my husband last week for a massage so thats definitely on the much needed to do list this week and im pretty excited about that.
meals have been pretty good. some days I feel like im getting too much carbohydrates but then i think well i need them because i work out 6 days a week. ughh its just always hard to find a good balance while still getting in all the micronutrients i need. today looks like this

1/4 cup steel cut oats with 1 scoop garden of life raw protein and unsweetened almond milk
1 egg with broccoli and mushrooms
ginger tea

postworkout plantfusion shake with hemp hearts
1 green kombucha

homemade kale chips
whole grain noodles with black beans/corn and nutritional yeast sauce
spinach salad with bean sprouts, sunflower sprouts,broccoli,sesame seeds,red cabbage, homemade mustard vinaigrette
1/4 cup kimchee

wildwood probiotic soy yogurt with healthforce nutritionals protein
1 coco lite cake with blue gree algae nut butter

cauliflower mac and cheese with gardein chicken tenders
large kale salad with same veggies as lunch
cynthias avocado dressing

1 scoop protein in water as a pudding with 2 tbsp PB2

[Frayedendz]

Have not posted in awhile but still training hard 5 days a week with the 6th day being easy cardio recovery day.
enjoying the benefits of a plant based diet and have switched over the last few months to a mostly raw diet. very rarely eating any cooked foods. my body is reacting well and i dropped 5lbs and feel leaner and tighter in areas that i had previously struggled with. funny thing is i eat more fruit than i ever did before because i was so concerned with sugars. i have found that everyones body reacts differently to things but this is working for me. I have increased in my lifting and have good energy
trained back and shoulders today! fun!
meals today

green smoothie with
celery, cucumber,baby romaine,spinach, amazing grass lemon lime
banana with raw almond butter wrapped in a swiss chard leaf

postworkout shake with almond milk,mango,papaya,blueberries
1/4 cup raw cereal

lunch giant mixed greens salad
dehydrated apples with curry and miso mayo
1/2 avocado
chickpeas

snack
sunwarrior protein mixed with diced apple,vanilla extract,cinnamon,ginger
2 clementines

dinner
raw saeurkraut soup
asian salad with edamame and marinated vegetables
savoy cabbage asian chips

snack
scoop raw vanilla protein powder
kumquats

[Frayedendz]

trained hamstrings,glutes,core today.
lots of squats,hamstring swiss ball curls,all sorts of plank movements and all sorts of lunging movements. had a great workout and finished up with some easy biking

meals
green smoothie
1 kiwi
1 green apple
1 minneola
blueberries
red romaine
1/2 cucumber
lemon juice
handful italian parsely

amazing meal whole food infusion,almond milk,raspberries,strawberies
1 small plum
detox tea

large mixed green salad
1/2 banana with blue algae nut butter wrapped in swiss chard
dried curried apple rings with miso mayo and sprouts
chick pea patty with guacamole

raw juice made with red pepper,tomato,juice orange,cucumber,beet,lemon
1/2 banan wrapped in swiss chard leaf

large salad made with asian marinated veggies
saeurkraut soup

scoop growing naturals protein with PB2

[Frayedendz]

Had a great back/shoulders workout today. did an hour of cardio on the bike, feeling good feeling strong. tomorrow is time to do some hamstrings and glutes.
yesterday was a bit of plometric work followed up with p90x 2 ab ripper

meals today
amazing meal pomegranate infusion
1/2 banana
almond milk
fresh papaya
green tea

green protein ball made with walnuts,dates,coconut,chlorella
1/2 banana wrapped in swiss chard
kiwi

giant greens salad with kale chips
lentil mix with tempeh,leeks,mushrooms,kale
kombucha

amazing grass wheat grass mixed with carrot juice
chia pudding made with raw protein,berries

sunflower nut meat mix wrapped in collard greens with cashew cheese
giant mixed green salad with arrugula,baby romaine

protein pudding

[Frayedendz]

Leg day!!!!! Gonna hit the legs in about 30 min just letting lunch digest a bit more.
focusing on glutes and hams today with heavy weight should be fun looking fwd to some ME time with the weights
food today:
amazing meal chocolate with 1/2 banana,spinach,frozen raspberries,almond milk
1 clementine
dandelion root tea

mango coconut protein pudding
scoop amazing greens wheat grass with carrot juice

lentil,mushroom,tempeh,kale mix
large green salad with a few hemp seeds and homemade kale chips

2 chlorella protein walnut balls
1 small gala apple
1 green kombucha

sea kelp noodles
fresh kale,1/2 avocado,braggs aminos,braggs applecider vin,cherry tomatoes (massge avocado and liquids into the mix) killer!
large spinach salad

scoop growing naturals protein with water
2 kumquats
hot tea

[Frayedendz]

friday!!!!
Today was biceps/triceps
Got up at 630 am and hammered it out. did a few drop sets,mostly used dumbells today with a few body weight excercises and a few bands. Great workout!
food today:
all pro science pre workout drink
postworkout shake growing naturals vanilla/spinach/1/2 banana/a few pieces of pineapple
1/2 peach/tbsp hemp hearts
tea

green protein chlorella ball
1 small plum
1/2 peach
1/2 raw bar
1/2 kombucha

large green salad
2 collard wrap sunflower meat burritos
small bowl of raw asparagus soup

aisan greens salad
bok choy/red cabbage/carrots/enoki mushroom/arrugula/dehydrated cauliflower with flax meal coating/homemade asian dressing
1/2 kombucha

going to a healthy movie night tonight! basically we are watching the documentary "food inc" and indulging in some healthy snacks! looking fwd to it
I made a avocado/edamame/parsley dip with veggies
I know that other things on the menu include kale chips,homemade herb crackers, vegan ginger pear protein balls. should be a great time. not everyone there is vegan in fact most are not but hopefully some of these plant based snacks can turn people on to thinking more this way.
Tomorrow is easy cardio day and sunday is rest day. back to hittin the weights on monday morning