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veronicaf

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  1. Down with a terrible cold. Extremely congested.
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. 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
  8. 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.
  9. 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
  10. Wednesday, Feb 1 Just completed my yoga practice. Tomorrow is weight training. Can't wait!
  11. Under the weather today. Taking another rest day.
  12. 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.
  13. 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
  14. 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.
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