HellBentForPleather's Training & Nutrition Journal

[hellbentforpleather]

Thanks for the kind words, Robert! I love this forum and really appreciate all of your hard work---you inspire me!

Did not get to log workout for yesterday so here it is:
Soundtrack: Hatebreed, The Misfits
Chest/delts
5 min dynamic warm up with step ups and bands
Dumbell flat chest press 12/20 10/22.5 8/25 6/27.5 I wanted to try the 30# DB's but realized I might need a spotter. Will work out with my SIL next time!
Over head BB shoulder press 4 sets 8 with 40# BB
Hammer Strength Isolateral Chest Press 3 sets 4 with 2 25# plates (ugh!)
DB lat raises 3 sets of 10 reps with 10#
Cardio:
30 min on elliptical trainer

Food:
B: 1/2 cup 5 grain hot cereal, flax meal, 6 oz fresh strawberries, 1 vegan sausage
L: unexpected outing with my 12 step fellowship buddies to thai food: stir fried mixed all green veggies with soy chicken, water
S: big green smoothie: spinach, kale, tangelo, 1/2 banana, 1 scoop nitrofusion
D: totally exhausted, knew I needed to eat but too tired to cook! 2 slices of ezekiel bread with natural pnb, agave, wheatgerm and a glass of almond milk

I have been stupid tired for the last few days. I think it's probably hormonal. Damn you, PMS! Either way, annoying! But I am showing up at the gym and doing my best and I know this will pass.
Maria

[hellbentforpleather]

Food:
B: 1 slice ezekiel toast, 1 tbs coconut oil, 1 scoop nitrofusion, 1 cup unsw almond milk, 1 cup strawberries
S: pro bar
L: 1 cup vegan paella, big salad with 1 tbs dressing
S: apple, almonds
S: (post workout( 1 scoop nitrofusion, 1 cup unsw almond milk, 1/2 banana & my supplements (BCAA's, glutamine & Vitamin C/trace minerals pack)
D: 1/2 can garbanzo beans, 4 cups mixed mustart greens, kale & spinach, 1/2 tbs coconut oil

Workout:
Back (soundtrack Slipknot. If that doesn't work, nothing will!)
pre-workout supp---1 scoop pre-workout Vega crack
5 warm up on treadmill, bands
Hammer Strentgth Wide Grip Pull Downs
12/70# 10/80# 8/90# 6/ 110@
Bent over dumbell rows
12/22.5# 10/25# 8/30# and then I had to go do something else because lil' dudes were monopolizing the 35's!
3 sets 15 reps Swiss Ball Crunches (see above comment, grr! I hate January! Finding something to do until machine is freed up)
3 sets 8x35# Reverse Delts on pec dec
20 min treadmill torture intervals (speed & incline alternating)
5 min cool down and get me the hell out of here!

Still really, really tired, but doing my best! This will pass by the time the weekend rolls around.
Maria

[hellbentforpleather]

Oh, it's leg day!
Feeling MUCH less fatigued today, yay!

Food:
B: 1 slice ezekiel toast, green smoothie (tangelo, 1/2 banana, 3 handfuls of spinach, 1 scoop nitrofusion, water)
S: apple, almonds
L: vegan paella, big salad (1/2 bag greens plus cut up raw veggies), 1 tbs dressing
S: pro bar
D: 1/2 cup quinoa, 1/2 can pinto beans, 4 cups mustard greens, 1 oz vegan chorizo, 1 oz teese, salsa. Almost worked my way through all of the fake meat in my house!
S: if hungry, 1 scoop nitrofusion, 1 cup unsweetened almonds milk

Supplements: pre-workout Vega stuff, before bed BCAAs/glutamine & a packet of Vitamin C and trace minerals. I only use this on days I lift.

I also take a multi, Vitamin D2, omega 3, GLA, Cal/Mag, and some immune supporting mushrooms every day as part of my regular routine, so I won't write that out every day. A few times a week I take a sublingual B12 and I also take some blue green algae capsules a few times a week if I am tired.

Legs, done with my Sister In Law, which is always motivating!
10 min warm up on treadmill
mini-circuit: 1 set 15 box step ups each leg, 1 set wide stance squats with 8# medicine ball
no rest, on to:
hamstring curls 12/40# 10/45# 8/50# 6/60# (1 min rest in between each set)
no rest, repeated mini-circuit: 1 set 15 box step ups each leg, 1 set wide stance squats with 8# medicine ball
no rest, on to:
roc it machine leg extensions 12/2 10/3 8/4 6/5 (rest while partner completes set)
no rest, repeated mini-circuit: 1 set 15 box step ups each leg, 1 set wide stance squats with 8# medicine ball
no rest, on to:
Glute kick backs 12/20# 10/30# 8/40# 6/50# (rest 1 min in between sets)
no rest, repeated mini-circuit: 1 set 15 box step ups each leg, 1 set wide stance squats with 8# medicine ball, 3 sets bosu single leg bridges, 10 reps each set (that sh@t is hard!!! OMG)
5 min cooldown plus stretching. I feel tired just writing all of this out!

Bedtime! Type O Negative is good sleepytime music...
Maria

[hellbentforpleather]

Food:
B: 1/2 cup hot 5 grain cereal, 1 cup berries, 2 tbs hemp seeds, splash of unsweetened almond milk
S: pro bar
L: big salad, 1 tbs omega 3 dressing, 1 1/2 cups vegan paella
S: apple, almonds
D: pinto beans, avocado, portobello mushrooms, peppers, 2 tortillas, handful of tortilla chips, salsa
S: if hungry, 1 scoop nutrofusion, 2 handfuls spinach, 1/2 banana, 1 cup unsw almond milk

Training:
Supposed to be a rest day, but I feel like doing cardio. Very agitated and need to clear my mind with some sweat!

Maria

[AlliB]

Hey lets catch up via skype or phone, you food looks yummy!!!!
tell me your training plans this weekend!
AlliB.

http://youtu.be/5F_sWj1_1Lc

AlliB

[hellbentforpleather]

Took a total rest day today---I needed it.
B: 1 slice ezekiel, 1 tbs peanut butter, apple, 1 cup almond milk
S: pro bar
L: 4 cups collard greens, 1/2 cup garbanzos, 1 tbs tahini, 1/2 cup red quinoa
S: grande decaf soy latte, gluten free crackers (this is my treat once every few weeks---the latte. Whoo hoo!)
D: black bean burger on whole wheat roll with veggies and avocado

Hi AliiB! Glad you are back!
Here's the rough weekend plan:
Tomorrow is chest/delts/cardio.
Sat: cardio, yoga
Sun: biceps/triceps/cardio, yoga

Bedtime for me!
Maria

[hellbentforpleather]

Ended up flip-flopping my days yesterday. Just found out one of my friends died unexpectedly and I was not in the mood to do a hard workout, or really any workout, honestly. But I did suit up and show up at the gym & pull 30 minutes of cardio out of my a$$ somehow. Cooled down & stretched for another 10 minutes after.

Food:
B: green smoothie (tangelo, 1/2 banana, 1 scoop nitrofusion, 3 handfulls of spinach), 1/2 tbs coconut oil, 1 slice ezekiel toast
L: gardein burger on whole wheat with a ton of veggies, avocado, side of celery sticks
S: protein bar
D: sesame tofu and kale waldorf salad with oil free dressing & walnuts

Very sad. But still forging ahead.
Maria

[hellbentforpleather]

Met up with my SIL at the gym and did 30 minutes on the treadmill and 30 minutes on the track. I normally am not a big fan of cardio, but it is helping with my sadness.

Hitting the gym in a few hours for some weights...then later tonight I am going to see Anthrax/Testament/Death Angel, which should put me in a much better mood, I hope! Heavy metal always helps

Maria

[hellbentforpleather]

Chest Delts
5 min warmup
DB flat bench press with two 25# DB's 4 sets of 8
DB lat raises 3 sets of 8, 12#
Hammer Strength Isol-lateral incline chest press, 4 sets of 8 with 2 25# plates
Overhead BB shoulder press, 3 sets 8 with 30# BB
25 min cardio intervals

[hellbentforpleather]

Today was a definitely weird workout day. Midway through my workout, paramedics had to come and take a poor lady out on a stretcher. I hope she's OK!

Biceps/Triceps/Abs
5 min warm up
EZ bar curls 8/30#. 3 sets of 8 35#
Overhead DB triceps press
12/22.5 10/25 8/27.5 6/30#
DB hammer curls
3 sets of 8 15# dumbells
Triceps rope
12/22.5 10/25 8/27.5 6/30#
Burn out circuits:
1 set of 21's with 20# BB
1 set of 15 reps each arm triceps kickbacks 5#
no rest, repeated again
5 sets 15 reps swiss ball crunches
35 minutes cardio (split between stepmill and treadmill)

Food:
B: 1/2 cup grape nuts, 2 tbs hemp seeds, 6 oz fresh strawberries,1 cup unsweetened almond milk
S: protein bar
L: tofu, kale and brussels sprouts salad, 1 cup mushroom barley soup (no oil & vegan, natch)
D: 1/2 can pinto beans, 1 oz vegan cheese, salsa, 3 cups mixed veggies (spinach, yellow peppers and onions), 1/2 cup quinoa

Good night everyone!
Maria

[AlliB]

heavy metal does help!!!

Pls lets touch base in person if you need to! Shoeing up is half the work & on days when we are tiered just getting there can be hard!! Just focus on the moment & nothing else, plus you will always feel better in some way after a workout!!

xoxoxo

Great job loging everything!
AlliB

[hellbentforpleather]

Thanks Alli!!! I've been tired and really sad, but I keep showing up and plugging away one day at a time.

I took a rest day yesterday, even though I soooo did not want to!

Food today:
B: 1 slice ezekiel toast, 2 t almond butter, 1 cup almond milk, 1 apple
S: pro bar
L: very big veggie filled salad with 1/2 can black beans, 1/2 cup quinoa, 1 tbs dressing mixed with salsa
S: vega shake & go protein shake with 1 cup almond milk, handful of roasted peanuts (starving!!!!)
*workout*
D: black beans, sweet potatoes, cabbage, peppers, onions, avocado, salsa
S: not sure yet...might be fruit & soy yogurt...still crazy hungry!

Workout:
LEGS
10 min warmup + Vega pre-workout crack
leg extensions on roc it machine 12reps/level 3 10/level 4 8/level 5 6/level 6
hamstring curls 12reps/35# 10/40 8/45 6/50
Smith machine lunges with 2 10# plates, 3 sets of 10 reps each leg
Glute machine 12 reps each leg/30# 10/50 8/70 6/90 (uggggh!)
We had a few more exercises we wanted to do, but the gym was crazy crowded and not enough room to do what I wanted to do. Therefore, we did:
cardio: 15 minutes of hell on the stepmill, just because I really wanted to torture myself! intervals of level 3 and level 4.
5 min cool down

I have been beastly hungry all day and it is kind of getting on my nerves. I'm sure it's just my body getting used to doing more and lifting heavier. It will pass. I am not going to deny myself food, but I am going to try to keep it as clean and as nourishing as possible without overeating. Sometimes, honestly, I am afraid to eat.

The good thing is that my body already feels more firm after just 3 weeks of heavier lifting and stepmill (the worst thing ever!!!).

Maria

[hellbentforpleather]

Cardio! Forgot to log...stepmill, treadmill, track. 45 minutes. That's all she wrote!
Maria

[hellbentforpleather]

Food:
B: 1/2 cup grape nuts, 3/4 cup almond milk, 1 cup blueberries, 1 vegan sausage
S: vega shake w/ 1 cup almond milk
L: hummus, watercress, peppers, persian cukes, pea sprouts on ezekiel, apple
S: pro bar, almond milk cafe au lait (no sugar!)
D: tofu, kale waldorf salad, heavenly 5 grain salad

Workout:
Back/rear delts/abs
5 min warm up
Hammer Strength Iso Lateral Pull Downs
12/70# 10/90# 8/110# 6/130#
3 sets of 15 swiss ball crunches
3 sets, 8 reps, 30# bent over DB rows
3 sets 15 reps swiss ball crunches
3 sets, 12 reps 25# rear delt thing of which I do not know the name!
2 sets 15 reps frog crunches
3 sets 8 reps 20# rear delt machine (AKA pec dec backwards!)
20 min cardio, treadmill

I can't believe the challenge is coming to an end! I have definitely met my goals of hitting the gym at least 4 times a week and logging at least 5 times a week. I feel really good! Strong and focused! I've decided that I am going to also commit to logging 4 workouts a week for February, too! At least four days a week of strength training for February...
Maria

[hellbentforpleather]

Taking an active rest day today---going to do some yoga later, but other than that going to take it easy!