Synny's training journal

[Synny667]

Wednesday October 31

Lunch
4.75oz homemade seitan
1c broccoli
1 small baked sweet potato
1 tsp low sodium soy sauce
1 tsp chili garlic sauce
1 tbsp rice vinegar

Afternoon snack
4.75oz homemade seitan
1c broccoli
1 small baked potato
1 tsp soy sauce
1 tsp chili garlic sauce
1 tbsp vinegar

Supper
1.75 oz mung bean noodles
1/2c marinara sauce

Post workout
24oz Bananarama smoothie with double protein

[Synny667]

Active rest day today so will hit up some step mill after work and maybe help my buddy out on his workout lol. Think on rest days I will drop some extra calories and protein since I won't be as active as normal days. So instead of 2 double protein shakes I will have 1 and instead of pb sammy, apple and soy milk I will opted for pumpkin seeds, orange and soy milk saving me 129 calories not to mention cutting back on the carbs but adding healthier fats and same amount of protein.

Breakfast
1/2c dry oats
1c soy milk
1 tsp cacao powder
1/4 tsp cinnamon
1 tbsp whole flaxseed
1 banana
2 tsp agave
Soaked in fridge overnight

Morning snack
1/4c raw pumpkin seeds
1 naval orange
1c soy milk

[Synny667]

Nov 1

Lunch
4.65 oz homemade seitan
1 small baked sweet potato
1c broccoli
roasted butternut squash, onions, carrots and red potatoes (just kinda munched to sample my work for my client's daughter who had never had butternut squash before and she loves it)

Afternoon snack
4.65 oz homemade seitan
1c broccoli
1 small baked sweet potato

Supper
1.75oz mung bean noodles
1/2c spaghetti sauce

Post workout/ evening snack
2 scoops protein powder
1 banana

[Gaia]

Love reading your posts! Keeps me inspired and connected!

[Synny667]

Will do Gaia . Will be signing up again to do my first 5k run in 15 days lol

[Synny667]

Oct 31

Legs
TKE: 3 sets 20 reps
Squats: 65 lbs 20 reps, 85 lbs 15 reps, 85 lbs 15 reps, 135 lbs 12 reps
Lunge/squat: 4 sets 15 reps (walking lunge, walking lunge, squat count as 1 rep)
Superset
Step ups: 4 sets 15 reps
RDL: 45 lbs 15 reps, 65 lbs 15 reps, 2 sets 85 lbs 15 reps

[Synny667]

Offically signed up for 2 5k runs Nov 17 and Dec 15....

AM cardio: 50 min yoga, 14 min HIIT elliptical, 20 min treadmill booty lifter

Triceps
Rope pushdown: 60 lbs 20 reps, 2 sets 70 lbs 15 reps, 80 lbs 12 reps
Overhead DB press: 20 lbs 20 reps, 2 sets 25 lbs 15 reps, 30 lbs 12 reps
Superset
Bench dips: 4 sets 15 reps
Kickbacks: 2 sets 12.5 lbs 15 reps, 2 sets 15 lbs 15 reps
Bench leg lifts: 3 sets 20 reps
Russian twists: 3 sets 6 lbs 30 reps

Post workout
2 scoops protein powder

Breakfast
1/2c dry oats
1c soy milk
1 tbsp whole flax seed
1 banana
1 tsp cacao powder
1/4 tsp cinnamon
vanilla

Morning snack
1/4c pumpkin seeds
1 naval orange

Lunch
5 oz homemade seitan
1c broccoli
1 small baked sweet potato
Gravy (cornstarch, water, 1 tsp soy sauce, 1 tbsp rice vinegar, red pepper flakes, garlic powder)

[Synny667]

Nov 2

Afternoon snack
1 small baked sweet potato
1c broccoli
5oz seitan

Supper
2 servings tofu
1/2c spaghetti sauce

Post workout
2 scoops protein powder
1 banana

[Synny667]

So yesterday we got to train at the trainer's new studio!!! It is so nice not being watched and we can joke around and have fun! The old studio was shared with sports conditioning guys and the looks we got weren't always the greatest. My sister feels much more comfortable now and I bet she will start doing better . Woke up completely famished this morning. Have been up for about an hour and finally eating breakfast. Wish the gym was open so I could do some running training for my 5k runs. It is to dark and I live in the 16th most dangerous city to live in even though it is a suburb I won't go out while it is dark. The crime is starting to trickle my direction and my dogs wouldn't protect me as they are people lovers...... So will wait for tonight and hit the mill for boring run. Have decided I need to drop some weight before my run so hoping to get back down to at least in the 160's. So all refuel days are on hold until after race day which is going to be tough but need to start practicing self control. So far so good since last weekend I was about 184 I am down to 177.2 (with all the running around and lack of exercise and bad food choices and beers, I paid the price).

Breakfast
1/2c dry oats
1 tbsp whole flax seed; freshly ground up
1 tsp cacao powder
1/4 tsp cinnamon
1c soy milk
1 banana

Morning snack
1/4c pumpkin seeds
1 naval orange

Lunch
2 servings tofu
1/4c brown rice cooked in water
1c mixed veggies

Snack
2 servings tofu
1/4c brown rice cooked in water
1c mixed veggies

Dinner
nothing i forgot

Post workout
2 scoops protein powder
1 small fuji apple

[IronMum]

new studio sounds great! My trainer-buddy and I are the only women who lift heavy at the gym (and who stay in there for a considerable length of time), we have a reputation for being the two loudest grunters. People have often asked if we get 'looks' from other people but to be honest I've never really noticed as my friend and I just talk to each other and do our own thing and don't look much at others. But last week she went on her own and told me she really did notice the 'looks' and it wasn't comfortable!

[Synny667]

Yeah everyone thinks by workout buddy and I are dating or should be dating.... Last night I ran in my new running shoes on the treadmill, which is the last time I will use it until after I run my first 5k, and they felt good. Today I will try my hand at a 5k route I found which will include hills. I gave myself a goal to get back down into the 160s by the time I go do this 5k well I am almost there! I am made my second batch of seitan interested to see how this batch turns out. I ended up rolling it out some to help get some air out. Next week I think I will just make it a log and slice it after it is cooked.

Breakfast
2 mashed bananas
1/2c dry oats
1c soy milk
1 tbsp whole flax seed
1/4tsp cinnamon
1tsp cacao powder

Morning snack
1 naval orange
1/4c pumpkin seeds

Lunch
2 scoops protein
1 spicy Thai sesame peanut wrap
1 serving sweet spicy sprouted tortilla chips

Afternoon snack
1c cereal
1c soy milk

Supper
1 serving Miso soup (2 servings per pot: 2 servings tofu, 8 baby bella caps, green onion, dulse flakes, water, vegetable broth and 2 tsp miso paste added to bowl)

Cardio: run walk to and from shopping center 30 min steady pace elliptical resistance 40

[Synny667]

I guess I went a lil overboard on the sodium yesterday without even realizing it but my legs felt stronger during my workout! I could feel the bloat in my abs and feet but that is starting to go away as I keep drinking water and moving around. Once I get some coffee going in me that will help some too.

Post workout
2 scoops protein powder

Breakfast
1 banana
1/2c oats
1 tbsp whole flax seed freshly ground
1/4 tsp cinnamon
1 tsp cacao powder
1c soy milk

Morning snack
1 naval orange
1/4c pumpkin seed

AM cardio: HIIT recum bike 14 min

Quads
Leg extension: 75 lbs 15 reps, 90 lbs 12 reps 105 lbs 10 reps, 120 lbs 8 reps
Squat: 85 lbs 12 reps, 115 lbs 10 reps, 135 lbs 8 reps, 155 lbs 6 reps
Hack squat: 90 lbs 15 reps, 110 lbs 12 reps, 130 lbs 10 reps, 150 lbs 8 reps
Leg press: 270 lbs 12 reps, 360 lbs 10 reps, 450 lbs 8 reps, 500 lbs 6 reps
Leg extension: 90 lbs 12 reps, 105 lbs 10 reps, 120 lbs 8 reps, 135 lbs 6 reps

[Synny667]

Lunch
2.70 oz seitan
1c broccoli
1 small baked sweet potato

Afternoon snack
2.85 oz seitan
1c broccoli
1 small baked sweet potato

Supper
1.75 oz mung bean noodles
1/2c spaghetti sauce

Post workout
32 oz double protein banana smoothie made with almond milk
PM cardio: .66 mile run with dogs (was getting dark to fast to go farther and basset wanted to start sniffing everything)

Chest
Push ups:3 sets 20 reps
Dumbbell bench: 35 lbs 15 reps, 40 lbs 12 reps, 45 lbs 10 reps, 50 lbs 9 reps (PB!!)
Smith incline: 50 lbs 14 reps, 70 lbs 12 reps, 70 lbs 12 reps, 80 lbs 4 (shoulder felt uncomfortable)
Pec fly: 30 lbs 15 reps, 55 lbs 12 reps, 2 sets 55 lbs 10 reps
Knee raises: 3 sets 20 reps
Ball crunch: 3 sets 30 reps

[Synny667]

That time of month is a cold hearted MF!!!!! I swear aside from the extra large simple smoothie I put weight on..... bloating, no bm, swollen legs. I know I can't trust the scale this week but damn I need to get into the 160s for this run cause I know it will ultimately feel better on my body!!!! Went to go vote and lord the parking lot was FULL!!! Will go before work during the lull time and will be glad when this day is over... I am tired of this election and the mud slinging and all the hateful messages floating around. I kinda want to find a deserted island and stay there.

Post workout
2 scoops protein powder

Breakfast
1/2c oats
1c soy milk
1 banana
1 tsp cacao powder
1/4 tsp cinnamon
splash of vanilla

Morning snack
1/4c pumpkin seeds
1 naval orange

AM cardio: 20 min elliptical steady pace resistance 40

Calves
Free standing calves: 4 sets 20 reps
Seated calf raise:4 sets 115 lbs 15 reps
Standing calf raise: 2 sets 120 lbs 15 reps, 2 sets 135 lbs 15 reps

[Synny667]

Stressful day that is all there is to say.... My buddy is glad I am off my recovery week cause he is trying to kill me!!!!!

PM cardio: steady pace elliptical 23 min resistance 40

Biceps
Dumbbell alternating curls: 22.5 lbs 15 reps, 25 lbs 12 reps, 30 lbs 10 reps, 35 lbs 10 reps, 17.5 lbs burnout, 20 lbs ez bar burnout (workout buddy thought I should do 2 burnouts.....)
EZ bar curl: 50 lbs 12 reps, 60 lbs 10 reps, 2 sets 80 lbs 8 reps
Superset (buddy's idea)
Bisolator: 70 lbs 15 reps, 80 lbs 10 reps, 90 lbs 8 reps, 100 lbs 8 reps
Concentration curls: 15 lbs 12 reps, 15 lbs 10 reps, 17.5 lbs 8 reps, 17.5 lbs 8 reps
Incline crunch: 5 lbs 20 reps, 10 lbs 20 reps, 25 lbs 20 reps
Side bends: 3 sets 45 lbs 20 reps each side

Lunch
3 oz seitan
1c broccoli
1 small baked sweet potato

Afternoon snack
3 oz seitan
1c broccoli
1 small baked sweet potato

Supper
nibbled on maple glazed brussels sprouts
bite of brown sugar cinnamon unfrosted pop tart

Post workout
2 scoops protein
1 fuji apple