My Training Journal - the one I'm going to stick with!!!!

[Andreafrancis]

Cardio: 45km bike ride, lots of hills, not so fit anymore cause they hurt.

Diet: wasn't great, lots of pasta and watermelon

 

Yesterday: rest day

 

Wednesday: 6 hours surveying, something like yoga or pilates at some points but no cardio

[veggieprincess]

haven't forgotten about ya. really crazy week. I'm going to sit down and attend to emails and online clients tomorrow. Maybe if we add some scheduled foods in, I can get you away from the pasta

[Andreafrancis]

Today a friend woke me up at 5:50am and I biked her to work. I alway forget how productive I am for the entire day when I work out first thing in the morning. I even mopped today and I rarely mop. It was a 25km round trip lots of hill. Now I'm dog training my monster. There is a bar installed in the hallway to do pullups and hang from in the house! So fun, I've set my goals. Currently I can not pull myself up without a little jump and can do a couple half pullups from the top. My goals is to do two complete pullups without the jump start by Sept 15. Nice to have it in the house, I look forward to training on it. Also hanging from it now at 60sec.

 

Eating: very clean today so far! I've set my alarm clock to go every three hours so I don't forget to eat or so I won't overeat.

[Andreafrancis]

I'm back from a long vacation. I have many a goals for myself this year. This coming March I'm going on a major expedition and need to train. Love having something to work towards, it'll make weight training so much easier. My goals revolve around becoming extremely fit in all areas so i can keep up with the others, be a strong and reliable team member, and not kill myself.

I started training my newly adopted doberman/german shepherd to run with me, she's still very aggressive towards anything/anyone else but me and the family. She needs to be seen by a behaviourist cause she's fricken psycho. Poor thing I wonder what her previous life was like before she arrived at the shelter.

 

Some goals:

Bike and Run more with hills to develop more leg strength and endurance

Stair climb with 50lb pack (buildings or stepmaster)

be able to do 2 pull ups and 5 chin ups

Up my weights significantly to build strength and power

weight train in endurance too, lift lighter but much longer

Rock climb/kayak for fun ways to build upper body strength

Other technical stuff specific to the expedition...so fun!!!!

Improve spanish

 

It'll be a busy busy year! but soo awesome.

 

Workout for today was just a short stressful run with my dog in the rain. I ate a couple berry protein shakes, some granola, two gala apples, a veggie tofu coconut curry and had a soy latte with 3 espresso shots (which keeps me awake for exactly 9 hours, 3 more hours to go then it should wear of and then just maybe sleep will finally happen.)

[robert]

Welcome back!

 

I smiled when I saw your name logged in today. Glad to see you back around here

[Andreafrancis]

I got up went straight to the gym without thinking so I had no time to talk myself out of it. Forgot to bring my workout plan though. I hit biceps, delts and triceps.

 

Gravitron

85lbs 20 reps Chinups

85lbs 20 reps Pullups

70lbs 12, 10 reps Chinups

70lbs 10, 6 reps Pullups

 

Bicep DB Curls

15lbs 10 x 2

10lbs 10 reps

 

DB Front Raises

10lbs 13 reps

12lbs 10 reps

15lbs 5 reps

12lbs 10 reps

 

Bent Arm Side Raise

10lbs 12, 10 reps

8lbs 8 reps (L arm tired!)

 

Reverse Flies

8lbs 12 x 2 reps

5lbs 15 reps

 

Shoulder Press Machine

10lbs 8 x 3 reps

 

Triceps DB overhead

10lbs 12 reps

12lbs 10, 8 reps

 

Triceps Cable Pulldown

20lbs 5 reps

12.5lbs 12 x 2 reps

I still hate doing triceps. I'll work on them more 'til I love em.

 

Abs

Crunches 30x3

Bicycle 30x3

Don't know the name, butt lifts 20x3

 

35 minute easy elliptical

 

Eating is not good today, one clif builder and one iced venti soy toffenut latte so far.

I'm setting a short term goal: by Sept 26th lose 3lbs and gain back lost muscle in quads and delts. Improve hams and triceps. Eat well each day. Take the xtend every workout. Cut out sugar. Plan menus ahead of time and cook meals to take on the go...

[Andreafrancis]

Welcome back!

 

I smiled when I saw your name logged in today. Glad to see you back around here

 

Thanks for that Robert!

[pazios2002]

Welcome back Anrdea

[Andreafrancis]

THANKS PAZIOS!!!

[Andreafrancis]

So today I didn't follow my diet but I didn't go crazy on the junk...that's kind of acceptable. Actually I did go overboard on the carbs I noticed now that I'm writing it out.

 

Morning: Rice/Millet cereal with Ginger Zing granola, Grape nuts, bits of pear and craisins thrown in, in no sugar Almond Milk

Snack: did I have one? don't remember I had a camomile tea

Lunch: Burritos; black beans, salsa, corn, cucumber, red pepper, avocado, cumin, in a whole wheat wrap.

Snack: Whole wheat wrap and peanut butter and jelly

Dinner: Protein bar and a few nuts

Snack: apple and whole wheat wrap and peanut butter and jelly

 

Tomorrow I'll stick to my diet plan better.

[Andreafrancis]

Yes today I ate well. Bought some more protein powder, this time hemp. Plus Udo's oil with DHA/EPA.

[Andreafrancis]

Eating has been good last couple days, lots of veggies. Today fries and a pop. but the rest was ok.

 

HOWEVER, I don't know how I let this happen, I thought i did what was a LIGHT legs workout on friday, but I must have become extremely unfit cause I was and still am in HUGE pain, my calves, hams, glutes, I could cry, everytime I move after sitting for a few minutes kills...I limp and hobble around, and I had no time to rest, it was a survey day Saturday and Sunday I had to lead an outdoors trip for my club, SOO PAINFUL, after you move a bit the pain lessens but gosh, I thought I was being wimpy during the workout. Plus the same day I rockclimbed a couple hours and had some soreness in my upper body but not nearly as bad. I don't think I will recover for a few more days yet.

 

As for food I made a delicious kale/chickpea curry, blending onions and frying them in a bit of oil til brownish makes them sweet and yummy. And yesterday had my yummy black bean burrito with avocado and salsa and lots of veggies.

[veggieprincess]

I can relate... Especially Hams and Glutes... when I've laid off for a month or two and then try to give and "intermediate" effort... I feel the pain for a week or more!

 

I feel the Xtend helps with soreness and muscle recovery alot.

[Andreafrancis]

My workout from last Friday. Again I didn't bring my workout plan with me so I made it up.

 

Walking Lunges

18 steps with 15lbs in each hand X 3

 

V Squat

90lbs X 10 X 2

70lbs X 10 X 1 going a bit lower

 

Squats

30lbs x 12 X 4

 

Deadlifts

20lbs each hand X 15 X 3

 

Standing Calves

50lbs X 12 X 3

 

Abs

40 crunches, abs were too tired to do more or i was too lazy to push myself, i don't know i can't tell

 

I'm still sore! I wonder what did me in.

 

Eating has been ok. This week I'll try to plan my day in advance and prepare all foods ahead of time and bring it along with me. This weekend I might meet veganmomma in Philly!

[Andreafrancis]

I'll be meeting up with veganmomma in a couple hours, I'm in Philly now, going to a veg restaurant. Trying to decide if I should nap now or not, got here 2:15am and chatted with the cousin I'm visiting til 4am or so. I'll update my journal while I decide. Eating too much cake but I did have a spinach banana smoothie and had yummy sushi in the market here. Thursday night cardio: started my SRT training, climbed 1350' (675' x 2) in 34:43/31:15minutes. About four years ago I timed myself on a 400' drop and did it in 28 minutes, so I'm definitely in better shape. It can only get better and I'm looking forward to the day it doesn't suck so much. My goal: 1) two practices a week. 2) 2700' with 40lb pack in under 2hours by February.

[hsorlando]

Its great when you can tell you're progressing from past fitness levels. Have fun tonight when you do your meetup.

[veganmomma]

I'll be meeting up with veganmomma in a couple hours, I'm in Philly now, going to a veg restaurant. Trying to decide if I should nap now or not, got here 2:15am and chatted with the cousin I'm visiting til 4am or so. I'll update my journal while I decide. Eating too much cake but I did have a spinach banana smoothie and had yummy sushi in the market here. Thursday night cardio: started my SRT training, climbed 1350' (675' x 2) in 34:43/31:15minutes. About four years ago I timed myself on a 400' drop and did it in 28 minutes, so I'm definitely in better shape. It can only get better and I'm looking forward to the day it doesn't suck so much. My goal: 1) two practices a week. 2) 2700' with 40lb pack in under 2hours by February.

I had a great time and I look forward to meeting you again. I'm glad you enjoyed the Vegan General Tso's Chicken and Vegan Buddhist Shark Fin Soup. Yum-yum!

[Andreafrancis]

Its great when you can tell you're progressing from past fitness levels. Have fun tonight when you do your meetup.

it's awesome! thanks!

 

today same distance but my first climb was awesome 25minutes and change. I used a lot of energy and my second time slowed to 31:15min.

 

Next week I'll do three rounds for a total of 1950'.

 

Washington DC this weekend!