veronicaf
Members-
Posts
44 -
Joined
-
Last visited
veronicaf's Achievements
Newbie (1/14)
0
Reputation
-
Down with a terrible cold. Extremely congested.
-
Leg Day Leg Extensions 2 warmup sets for 30 reps Wide Stance BB Squat 2 lighter sets of 14, 2 heavier sets to failure Leg Press 4 sets of 8 reps Walking DB Lunges 3 sets of 20 reps DB Step Ups 3 sets of 10 reps Plie DB Squats 3 sets of 10 reps Standing Calf Raise 3 sets of 20 reps Leg Press Calf Raise 3 sets of 20 reps Food: Raisin Bagel with PB, tea Stirfry Veggies, Tofu and Rice Vegan Cookie and Banana Burrito (WH tortilla, hummus, vegan refried beans, and salsa), green salad, italian dressing Protein shake
-
I'm back. Workout: Wide Grip machine press 5 sets of 8 Wide and Close stanch push ups 3 sets of 15 Cable Crossovers 3 sets of 10 DB Incline Press 3 sets of 10 side to side push ups 3 sets of 10 Superset: Toe touches 3 sets of 20 Crunches 3 sets of 20 Leg raise with medicine ball 3 sets of 10 Cable Crunches 3 sets of 10 30 min Cardio (Floor and Step) Food: 1. 2 Vans Waffles, homefries, grapefruit 2. Protein shake, 1/2 banana, PB 3. Pasta, pesto, stirfry veggies 4. Protein shake, 1/2 banana 5. Protein shake
-
I didn't plan my meals today. So, of course I got off track. 1. Luna Bar, grapefruit, tea 2. tofu & potatoes 3. tomato soup + salad and dressing, roll 4. watermelon, cantaloupe, 2 oatmeal raisin cookies 5. Salad, dressing, pasta, tomato sauce Workout Narrow pull downs 3 sets of 10 Wide grip Pull down 3 sets of 10 Seated Narrow grip cable rows 3 sets of 10 T Bar rows 3 sets of 10 Back extensions 3 sets of 10 BB Curl 3 sets of 10 Incline DB Curls 3 sets of 10 Alternate Hammer Curl 3 sets of 10
-
Monday, Feb 6 1. Smoothie: Manitoba protein powder, soy milk, banana. Grapefruit 2. 2 slices wheat toast, PB + watermelon & cantaloupe +Tea 3. veggie sushi, salad, dressing 3. Luna Bar + watermelon & cantaloupe 4. Veggie Wrap with veggie cheese + vegan coleslaw 5. soy milk + grapefruit Workout: Seated DB Press 3 sets of 10 Rear Delt Cable Flyes 3 sets of 10 DB Front Raise 3 sets of 10 Seated Arnold Press 3 sets of 10 DB Lateral Raise 3 sets of 10 Seated Bent Over Rear Delt Raise 3 sets of 10 Crunches 3 sets of 10 Leg Raises 3 sets of 10 Oblique Crunches 3 sets of 10
-
Sunday, Feb 5 Workout: AM: yoga and meditation PM: Hack Squat 3 sets of 10 Wide Stance BB Squat 3 sets of 10 DB Back Lunge 3 sets of 10 Single leg KB Deadlift 3 sets of 10 One legged Bridge w/step 3 sets of 10 Seated Calf Raise 3 sets of 10 Standing Calf Raise 3 sets of 10 Food: 1. Tofu Scramble with small potato and salsa, grapefruit 2. Tofu, brown rice, brocolli 3. 1/2 luna bar and grapefruit 4. pasta, stirfry veggies, hummus 5. Smoothie w/manitoba protein powder and banana
-
Saturday, Feb 4 Workout: Wide Pushups 3 sets of 10 Incline DB Press 3 sets of 10 Machine Flyes 3 sets of 10 Decline Flyes 3 sets of 10 Bench Dips 3 sets of 10 Lying BB Triceps Extension 3 sets of 10 One Arm DB Triceps Kickback 3 sets of 10 Overhead Two Handed DBTriceps Extensions 3 sets of 10 Cable One-Arm Triceps Extension 3 sets of 10
-
Friday, Feb 3 Workout Narrow Lat Pulldown 3 sets of 10 Wide Grip Lat Pulldown Seated Narrow Grip Cable Rows 3 sets of 10 TBar Row 3 sets of 10 Back Extension 3 sets of 10 BB Curl 3 sets of 10 Incline DB Curl 3 sets of 10 Alt Hammer Curls 3 sets of 10 I will start tracking my food on the log beginning on Sunday.
-
Thursday, Feb 2 Workout BB Hack Squat 3 sets of 12 Wide Stance DB Squat 3 sets of 12 Walking BB Lunge 3 sets of 12 Single Leg KB Deadlift 3 sets of 12 Lying Leg Curls 3 sets of 12 Back Kick Back on Bench 3 sets of 12 Seated Calf Raise 3 sets of 12 Standing Calf Raise 3 sets of 12
-
Wednesday, Feb 1 Just completed my yoga practice. Tomorrow is weight training. Can't wait!
-
Under the weather today. Taking another rest day.
-
Monday, Jan 30 Rest Day!!!
-
Sunday, Jan 29 Workout: (this is the last weight workout for week two of the program) Seated DB Press 3 sets of 12 Front Delt Raise to a "T" 3 sets of 12 Side Lateral Raises 3 sets of 12 Seated Bent Over Rear Delt Flyes 3 sets of 12 Rear Shoulder Pull with Band 3 sets of 12 Exercise Ball Crunch with band 3 sets of 12 Air Bike with band 3 sets of 12 I'm really enjoying this program. I can't weight to see the final results.
-
Saturday, Jan 28 Today is Leg Day. Leg training is not my favorite. I have knee problems which make training my legs difficult. Today's workout: DB Squats 3 sets of 12 DB Static Lunge 3 sets of 12 DB Sumo Squat 3 sets of 12 One Leg Bridge on Step 3 sets of 12 Standing Calf Raise with Band 3 sets of 12 Seated DB Calf Raises 3 sets of 12
-
Friday, Jan 27 No Cardio: Wide Grip Lat Pull-Down 3 sets of 12 One-Arm DB Row 3 sets of 12 Seated Cable Row 3 sets of 12 Underhand Cable Pulldown 3 sets of 12 Alternating DB Curl 3 sets of 12 One-Arm DB Curl 3 sets of 12 Cable Biceps Curl 3 sets of 12 I feel so much stronger this week. I increased the weights on most exercises. I think a combination of a new weight training program, improved diet and the addition of supplements (i.e., protein and aminos) added in my progress. My diet is still a work in progress however.