viciousvixenx Posted January 22, 2012 Author Share Posted January 22, 2012 Legs I usually like to work heavy with my legs... honestly I like the way I move up in weight with my legs mostly. This week my PT decided to do them light with high reps because he knows i hate it! body squats wide 30reps x 5body squats 30 reps x 5leg press 30x 30 30x 30 30x 30 30x 25 30x 25leg extensions 15x 30 15x 30 20x 20 20x 20 20x 15calf raises body weight) 25reps x 5lunges 12reps x 10full body crunch 25x 5 My legs actually burned more than usual... high reps is hard for me, but its good to change it up. Link to comment Share on other sites More sharing options...
viciousvixenx Posted January 23, 2012 Author Share Posted January 23, 2012 Chest and Back set 1:sitting rear delt row 25x 25 25x 25 25x 25 25x 20 25x 20lat pull down 25x 25 25x 25 25x 25 25x 20 25x 20iso arm chest press 25x 25 25x 25 30x 15 30x 15 35x 12inclined chest press 25x 25 25x 25 30x 20 30x15 35x 12 set 2:back extension 20 20 20 15 15leg lifts 20 20 20 20 20body crunch 25 25 20 20 15rear delt row on knee 20x 15 20x 15 20x 15 20x 15 set 3:lateral pulldown (cables) 20x 15 20x 15 20x 15 20x15low row (cable) 30x 20 30x 20 40x 15 40x 15jackknife 20x 25 20x 25 30x 20 30x 20 Since I have changed my diet up again I have not had as much energy. I think this has to do a lot with my carb intake. Right now we are going high reps and low weight just to change things up and maybe help get some more of my body fat off. I felt pretty good in the gym today... just a little weaker than usual but I think I was just feeling the effects of a low carb cycle. Link to comment Share on other sites More sharing options...
viciousvixenx Posted January 24, 2012 Author Share Posted January 24, 2012 I was not feeling very good at first today. A little queasy, but I pushed through and made it to the gym with my trainer. Legs day! My favorite. I like to do really heavy legs but we are sticking with light for a little while. leg press 90x 25 140x 20 230x 15 230x 15leg curls 20x 25 20x 25 25x 20 25x 20 30x 15leg extensions 20x 25 20x25 25x 20 25x 20 25x 20one legged ext 15x 15 15x 15 15x 15 ® 15x 15 15x 15 15x 15 (L)seated leg press 70x 25 70x 25 70x 20 90x 15 90x 15calf raises 60x 15 60x 15 70x15 70x 15 80x 15 I felt like I could have done more today, but I decided to leave it at that since I was not feeling 100%. Link to comment Share on other sites More sharing options...
viciousvixenx Posted January 27, 2012 Author Share Posted January 27, 2012 Chest, Biceps, Triceps and Back set 1: shoulder press 15x 15 15x 15 15x 15 20x15 20x 15hammer curl 15x 15 15x 15 15x15 20x 15rear delt row 25x 15 25x 15 25x 15 25x 15 25x 15 set 2:tricep press 30x 20 30x 20 30x 20 30x 20chest press 30x 20 30x 20 30x 20 30x 20low row 40x20 40x 20 40x 20 40x 20 set 3: lat pull down 40x 20 40x 20 40x 20 40x 20tricep cable press 20x 20 20x 20 20x 20 20x 20preacher curls 10x 20 10x 20 10x 20 20x 15 20x 15 set 4: cable chest flys 10x 15 10x 15 10x 15 20x 10 20x 10cable lat pull down 40x 20 40x 20 40x 20 50x 15 50x 15 20 min Stair master: 1 set:4 min at 65 steps per minute2 min at 120 spm4 min at 65 spm2set:4 min at 65 spm2 min at 125 spm4 min at 60 spm Feeling really really good today at the gym. i had a lot of energy and preachers curls weren't as hard as they used to be! Still playing around my diet. MACROS: 1,706 cals/29 fat/237 carbs/147 protein My carbs are over by almost a hundred and the most shocking part is my total sodium... usually it's between 1,500 and 2,000 but today it was 3,743!! AHHH... I know my vega sport serving has 510... I am thinking about searching for a new protein to replace it... the taste is great and the protein is high but the amount of sodium scares me a little... All around though... a pretty good day! Link to comment Share on other sites More sharing options...
viciousvixenx Posted January 28, 2012 Author Share Posted January 28, 2012 Today was a HIIT day. stairmaster: set 14min 65spm2min 120spm4min 65spm stretch set22min 65spm1min 130spm2min 65spm2min 120spm3min 65spm 10 min abs oblique V ups 25V ups 25one legged jack knife 25 each sideheels to the sky 25bicycles 25 5 mins stretching I felt really good today... I had a lot of energy even though I have had a long week. Still struggling to get my macros right... it always seems like my carbs and sodium are too high... I really need to switch my protein shakes 1604cal/49fat/185carb/133 protein.................but a whopping 2,702mg of sodium! Link to comment Share on other sites More sharing options...
viciousvixenx Posted January 29, 2012 Author Share Posted January 29, 2012 Instead of taking a rest day today I decided to do some yoga... I am not very good or experienced at yoga so I did a video of beginners yoga... though I didn't break a sweat, I did feel the use of all my muscles and afterwards I feel very relaxed and stretched out... it's a nice feeling. MACROS: 1,549cal/69fat/146gcarb/116protein Today my protein wasn't as high as usual and my sodium is still TOO high... since I'm not an triathlon participant, I really need to get this down. This morning's weight 150.2bodyfat 29.1 I have put some goals in place for myself for the up coming months ahead. 1. I would like to be 145 by March 12. I would like to lose at least 2%BF my March 13. Bench 110 by April 1 This gives me something to really work for... I have been at this plateau were my weight fluctuates between 149 and 153 but never really dips lower. It's time for me to really start making all the little necessary tweaks to make this happen. I'm feeling really good today. I feel like my head is in the right place and I'm ready to start pushing myself even further than before. I made a great soup tonight... sweet and spicy butternut squash and sweet potato soup with quinoa and green onions. Delicious! Link to comment Share on other sites More sharing options...
viciousvixenx Posted January 31, 2012 Author Share Posted January 31, 2012 My trainer is out of town this week, so I am gonna step it up and push myself this week while he is gone. stair master: 1set 65spm 2min125spm 4 min70spm 2min 2set70spm 4min130spm 1min85spm 1min70spm 3min65spm 1spm Triceps and Biceps straight bar cable biceps curls 15x 20 20x 15 25x 10 20x 15 15x 15straight bar cable tricep press 20x 20 25x 15 30x 15 40x 10 20x 15 overhead rope tricep extension 15x 20 20x 15 25x 12 25x 12 20x 12rope bicep curl 15x 20 20x 15 25x 12 25x 10 20x 12 V bar bicep curl 15x 15 20x 15 25x 12 25x10 20x 12V bar tricep press 20x 15 25x 15 30x 12 30x 12 25x 12 MACROS: 1,804cal/59fat/178carbs/176proteins and the best part is that my sodium is down... I got a new protein shake, that helped a ton! weight this morning was 150 Link to comment Share on other sites More sharing options...
viciousvixenx Posted February 1, 2012 Author Share Posted February 1, 2012 Today's weight 149.6 warm up 8 min on eliptical chest and back bench chest press 10x 25 10x 25 15x 20incline press 10x 25 10x 25 15x 20 lat pull down 25x 25 25x 25 25x 20delt row 25x 25 25x 25 25x 20 low row 40x 25 50x 20 60x 10back extension x15 x 15 x 15 rear delt row w/barbell 20x 15 20x 15 lat raise front and side 5x 16 5x 16 cable chest flys 20x 15 20x 15 20x 15flys 40x 20 50x 20 60x 15 Stair master set14min 70spm2min 130spm4min 70spm set22min 75spm1min 140spm1min85spm2min 70spm2min 100spm2min 60spm Macros: 1635cal/52fat/179carb/130protein Its the final day of the first month and I'm feeling really great about the energy I have been putting towards my fitness goals. I can actually feel my waist beginning to trim a little especially on the sides and my biceps and triceps feel like they are getting bigger. Today I will take measurements of everything. Jan ending:149.6 lbs29.1% BF arms 12inchest 35inupper stomach 33inlower stomach 36inhips 39inthighs 21incalves 14 min I'm excited for the nest month!! BRING IT!!!!!!!!!!!! Link to comment Share on other sites More sharing options...
viciousvixenx Posted February 2, 2012 Author Share Posted February 2, 2012 weight this morning: 148.4 warm up: 8min elliptical Legs and shoulders 25 air squats (warm up) smith machine squats 50x 15 50x 15 50x 10shoulder press 10x 25 10x 25 10x 20calf raises 40x 15 50x 15 60x 15 weighted lunges 10x 16 10x 16military press 15x 16 15x 16lateral raises 10x 16 10x 16 leg extensions 30x 15 40x 15 45x 15hip adduction 110x 25 130x 25 150x 20hip abduction 110x 25 130x 25 150x 20up right rows 25x 25 30x 25 35x 25 jackknife 20x 25 20x 25 20x 25one legged jackknife leftx 16 rightx 16 leftx 16 rightx 16 leftx 25 rightx 25 stair climber 4min 65spm1min 120spm1min 85spm4min 60spm My hamstrings were already pretty tight today from doing so much stair master this week, so I really didnt get the leg workout that I wanted, but I still pushed through some decent sets. MACROS: 1884cal/65gfat/204gfat/140gprotein cals and carbs a little high today, but not too far off. Link to comment Share on other sites More sharing options...
viciousvixenx Posted February 8, 2012 Author Share Posted February 8, 2012 I have been away from the computer for a few days so I don't have my usual specifics from my workouts. The good news is my trainer is back in town! Yesterday we did back and biceps. Today was shoulders and legs. Link to comment Share on other sites More sharing options...
viciousvixenx Posted February 11, 2012 Author Share Posted February 11, 2012 The thing I love most about working with a trainer is that he keeps me on my toes... no work out is ever the same and he pushes me hard. It also gives me the benefit and confidence to work with heavier weights. I'm sure I could do well by myself... I did the week he was gone, but there is something exciting about walking into the gym and not knowing what is in store for me. Yesterday he made quite the little circuit for me... it was demanding, with little rest. circuit 1 all with 15lbs free weights: 20 weighted lunges, 15 inclined press with twist, 15 flat press with twist, 15 shoulder press with twist, 15 bent over rows, 20 twisting inclined sit ups20lbs free weights: 20 weighted lunges, 15 inclined press with twist, 15 flat press with twist, 15 shoulder press with twist, 15 bent over rows, 20 twisting inclined sit ups25lbs free weights (very hard for me): 20 weighted lunges, 15 inclined press with twist, 15 flat press with twist, 15 shoulder press with twist, 15 bent over rows, 20 twisting inclined sit ups circuit 2: machines 45 lbs: 20 chest press, 20 tricep press, 20 lat pulldowns50lbs: 20 chest press, 20 tricep press, 20 lat pulldowns55lbs: 20 chest press, 20 tricep press, 20 lat pulldowns65lbs:20 chest press, 20 tricep press, 20 lat pulldowns circuit 3 machine and cables 20lbs: 20 chest flys, 20 triceps cable V pull downs, 20 bicep cable V ups25lbs: 20 chest flys, 20 triceps cable V pull downs, 20 bicep cable V ups30lbs: 20 chest flys, 20 triceps cable V pull downs, 20 bicep cable V ups I was so tired after my workout I didnt do any extra cardio... this workout was hard but it made me smile!!! Link to comment Share on other sites More sharing options...
viciousvixenx Posted February 13, 2012 Author Share Posted February 13, 2012 Yesterday was a cardio day... I am getting ready to do the Shamrock Run for the March of Dimes next month and I want to take at least a minute off my take from my last 5k which was 27:19. So, I have been doing uphill sprinting on the treadmill. I start at a casual jog... about 5.7 and then I sprint which is 8 for me for at least a minute. After the minute I bring it down to a brisk walk (about 4) and bring the incline up by 1. I do this for 40 minutes. I used this method before my last run and shaved 3 minutes off my time. Today was a rest day, so I went to the park and just enjoyed the outdoors a little... it was nice! Link to comment Share on other sites More sharing options...
viciousvixenx Posted February 22, 2012 Author Share Posted February 22, 2012 Oh man... I have been such a slacker on my posting! Shame on me. What I have been been doing is learning more about expanding my vegan palate and all the hidden non vegan additives that are in the food I had been consuming. It has really made me look a little harder and ask more questions when it comes to my food! Today I had a bowl of oatmeal and a banana for breakfast and then did about 45 min of plyometrics. I'm not a natural jumper so this is always challenging for me. Afterwards I made veggie pasta with pesto and mixed vegetables. I then met up with my trainer and worked chest, a little shoulders and tris. He has slowly been incorporating straight bar into my routine. warm upmachines flys 40x 20 50x 20chest press 40x 20 50x 20 sb shoulder press 45x 15 45x 15 45x 15 inclined chest press 45x 15 45x 15 65x 12 75x 8decline chest press 45x 15 45x 15 65x 12 75x 8bench press 45x 20 45x 20 65x 15 85x 12 85x 10 95x 8 115x 4 cable flys 10x 20 20x 15 10x 20tricep cable press 20x 20 25x 15 30x 12 35x 12 30x 12 25x 15 20x 15 after vega protein shake dinner szechuan lentils with spinach, peas, peppers, onions and mushrooms (YUMMY!) Link to comment Share on other sites More sharing options...
viciousvixenx Posted February 23, 2012 Author Share Posted February 23, 2012 My back and traps were screaming from yesterdays work out, but my trainer called me in for a surprise workout. I made the mistake of telling him I love surprises on the phone. He tells me he just wants to add a little late week abs and legs into the mix before tomorrows full workout. circuit x4 20 leg raises-20full body crunches-8 lunges weighted 30lbs-20inclined twist situps-20 deep body squats-8 weighted lunges-15 jackknife 20lbs-15 leg extensions 20lbs I def felt the burn and the sweat that was pouring off my head. No extra cardio today, but we will resume lifting heavy tomorrow. Got my package from the 12 day challenge today.... I AM OVERWHELMED WITH JOY. Link to comment Share on other sites More sharing options...
viciousvixenx Posted March 10, 2012 Author Share Posted March 10, 2012 Tonight I participated in the Shamrock Run 5k here in Savannah, GA. I have to say, my running had gotten so much better since I became vegan! I felt it while I was passing everyone half way through. I had so much energy I was giving motivation to girls who had stopped about 400 meters out from the finish. When I sprinted across the finish line I knew I took 2.5 mins off my time... I will find out later when they post the results. Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now