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 Post subject: Re: Synny's training journal
PostPosted: Wed Oct 17, 2012 4:59 am 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
It is fairly simple to make but just takes up to 2 weeks or longer if you flavor it. Synergy and GT are 2 popular brands. Yogi has a kombucha tea that the brew but never tried it. My favorite Synergy flavor is Trilogy and my favorite GT flavor is Gingerade.

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I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Wed Oct 17, 2012 7:00 am 
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Elephant
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Posts: 2025
Location: Lee's Summit,MO
Feeling good today slept off the mental ick of yesterday and faced the day with a new attitude!

AM cardio: fat burner program step mill lvl 5 15 min, 55 min yoga, 4 1/3 min walk on treadmill @3.0 15 1/2 min jog @5.0

Shoulders
Hammer strength Iso shoulder press: 25 lbs 15 reps, 35 lbs 12 reps, 2 sets 45 lbs 10 reps
Rear delt rope pull: 70 lbs 15 reps, 80 lbs 12 reps, 90 lbs 10 reps, 100 10 reps (could of went heavier but didn't remember to look up last weight attained on it.....)
Cable delt raise: 20 lbs 15 reps, 20 lbs 12 reps, 2 sets 20 lbs 10 reps (not a fan of these at all!!!!)
Bench leg lifts: 3 sets 20 reps
Bosu crossover: 3 sets 30 reps

Post workout
1/2c soymilk
2 scoops protein powder

Breakfast
1 1/2 tsp cacao powder
1/2 tsp cinnamon
1/2c dry oats cooked in water
1c soymilk
1 tbsp agave
12oz PBB crack (I notice by the time I start yoga I am hungry...)

Morning snack
2 slices Ezekiel flax bread
1 tbsp natural peanut butter
1 whole fuji apple

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Thu Oct 18, 2012 4:33 pm 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Rest day... diet thrown off kilter and yeahhhhh think I should go run to clear the fuzz out of my head.

Breakfast
1/2c dry oats cooked in water
1 1/2tsp cacao powder
1/2tsp cinnamon
1 tbsp agave
1c soymilk

Snack
Kombucha
2 slices Ezekiel flax bread
1 tbsp peanut butter

Lunch
chips
Black bean burger on wheat bun with red onions and romanine lettuce and mustard
french fries

Snack
1 1/2 apples
1 serving baguette bread

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Mon Oct 22, 2012 7:31 am 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
After a bad week and weekend I am ready to get things back to normal! Today will be closer to normal at least but not 100%. The gym this morning was almost a madhouse of people doing legs!! Never have I had an issue with getting on the leg press or the leg extension before!!!

AM cardio: cross country program elliptical 15 min

Quads
Leg extension: 45 lbs 15 reps, 60 lbs 12 reps, 75 lbs 10 reps, 90 lbs 10 reps
Squat: 65 lbs 12 reps, 95 lbs 12 reps, 115 lbs 10 reps, 145 lbs 8 reps, 165 lbs 8 reps
Step ups: 4 sets 10 reps
Leg press: 180 lbs 15 reps, 270 lbs 12 reps, 360 lbs 10 reps, 450 lbs 8 reps, 540 lbs 6 reps
Leg extension: 75 lbs 12 reps, 90 lbs 10 reps, 120 lbs 8 reps, 120 lbs 8 reps

Post workout
2 scoops protein powder
1/2c soy milk

Breakfast
1c soy milk
1/2c oats
1 1/2tsp cacao powder
1/2tsp cinnamon

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Mon Oct 22, 2012 9:59 pm 
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Elephant
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Joined: Sat Oct 28, 2006 5:26 pm
Posts: 1619
Location: Michigan
Synny667 wrote:
The gym this morning was almost a madhouse of people doing legs!! Never have I had an issue with getting on the leg press or the leg extension before!!!

The guys do not like it when I am on the Leg Press because I take almost all the 45lb plates! LOL! And they don't dare say anything to me till I am done, then they are like vultures and swoop down and take most of the 45lb plates - so I don't have to rack them hardly!


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 Post subject: Re: Synny's training journal
PostPosted: Mon Oct 22, 2012 10:14 pm 
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Rabbit

Joined: Tue Oct 09, 2012 8:24 pm
Posts: 41
heh, at my gym my trainer-buddy and I never have a problem getting the leg machines (calf stuff is always vacant) but upper body stuff is a different story!


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 Post subject: Re: Synny's training journal
PostPosted: Tue Oct 23, 2012 5:13 am 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
I love hogging the calf machines not that I need to work my calves lol. Have missed you gaia!

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I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Tue Oct 23, 2012 6:46 am 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Monday Oct 22

Hahahah my back to normal idea went out the flipping window after breakfast!!! Morning snack an hour late, lunch an hour late, afternoon snack was a toss up between chips and salsa and poptarts... I ate chips and salsa, got off work an hour late and barely made it to the trainer on time where in the middle of training I had to wolf down my banana and protein shake to help fuel me since I didn't get to eat dinner. Client home and only reason meals should be late but not missed now will be because I am in the middle of tending to her needs... Worn out so I didn't do my pm cardio.

Chest
Push ups: 3 sets 20 reps
Dumbbell incline press: 35 lbs 15 reps, 40 lbs 12 reps, 2 sets 45 lbs 10 reps (trainer has to help me get the dumbbells up in the air but after that it is all me until I am on my last couple reps. Loving getting stronger)
Dumbbell chest fly: 2 sets 20 lbs 15 reps, 2 sets 25 lbs 12 reps
Push ups: 2 sets 20 reps, 2 sets 15 reps
Ball crossover: 3 sets 30 reps
Bench leg lifts: 3 sets 20 reps

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Tue Oct 23, 2012 6:51 am 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Ok woke up with a case of the drops... It was like everything I picked up I dropped!!! Don't feel strong today but that is due to lack of food yesterday. Glad it was calves day!!!

AM cardio: 20 min step mill fat burner program lvls 5-9 (upped the level on the slower parts to make them faster and on the faster parts slowed down cause damn it gets fast!!!)

Calves single leg only
Standing calf raise: 3 sets 25 lbs 20 reps
Seated calf raise: 3 sets 35 lbs 20 reps
Donkey calf raise : 3 sets 45 lbs 20 reps

Post workout
2 scoops protein powder
1/2c soy milk

Breakfast
2 tbsp pumpkin puree
1/2c dry oats cooked in water
1c soy milk
1 tbsp agave
2 tsp cacao powder
1 tsp cinnamon

Morning snack
1 honeycrisp apple
2 slices Ezekiel flax bread
1 tbsp fresh ground peanut butter

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Tue Oct 23, 2012 9:15 pm 
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Rabbit
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Joined: Tue Jan 03, 2012 9:19 pm
Posts: 195
Thought I'd check out your journal-nice work in logging your workouts AND food!! I like your snacks-I too usually eat an apple for a snack-very filling! My PB goes in my morning hot GF cereal-keeps me full longer! :-)
Keep up the good work!


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 Post subject: Re: Synny's training journal
PostPosted: Tue Oct 23, 2012 11:58 pm 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
I did that too but was missing a pb sammy :) so added it in. thanks for dropping by :)

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Wed Oct 24, 2012 5:57 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3840
Location: Christchurch, New Zealand.
Keep up the good work ~ both with the training and diet. Good stuff in here!

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 Post subject: Re: Synny's training journal
PostPosted: Thu Oct 25, 2012 5:04 am 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
thanks mini! Has been a rough week so just looking forward to lifting so i can relieve a little stress. Been hitting just right that head hits pillow and i am asleep

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Fri Oct 26, 2012 7:14 am 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Ok not going to lie.... has been a difficult week at work. Doing good to maintain my weight at 178 (would love it to be lower), not binge which I end up doing cause I still haven't learned how to deal with stress at work especially now since I can't leave to go for a run or something, lift heavy and get all my cardio in. I am also very exhausted this week and I am glad next week is my "recovery" week which is lighter weights higher reps. I need to really find the time to post all my workouts.... Had a dinner date with a friend last night and it was good to get some girl time :) we went out for sushi. I got an order of edamame and tofu skins (hollowed out tofu pocket stuffed with rice and sesame seeds) and a side of vegetables. My day 1 day off this week will be spent volunteering for a 5k obstacle course which a friend is running, making a mad dash to a bodybuilding show to cheer on a friend and for my friend running the race to decide if he wants to compete on stage and then make an appearance at a Halloween party.... really??? I will be short on sleep cause I have to be at work by 8am Sunday morning....... Oh well I guess I will just crash super hard Sunday night after Once Upon a Time lol

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Fri Oct 26, 2012 2:02 pm 
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Manatee

Joined: Sat Jun 11, 2011 3:14 am
Posts: 442
you never cease to amaze and inspire me


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