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Wed

during legs i thought i was gonna cry or throw up, i held it together though. biking afterwards felt so easy.

 

Workout:

bike to work, gym, home

run 55 mins

superset db chest press([email protected]) db bi curl ([email protected])

superset cable chest fly ([email protected]) bb bi curl ([email protected])db bi curl (15x20)

rotary calf press 230x20 ([email protected])

superset seated leg extension ([email protected]) prone ham curl ([email protected])(55x20)

seated ham curl ([email protected])(70x20)

med ball balance bi curls ([email protected])

med ball balance squats 5# 10

 

Food:

tsp miso in h2o, coffee/soy

parsley, tomato, ginger, hemp, h20 smoothie

scoop of protein, h20

celery. broccoli, piece of bread

zucchini, veg burger, builder bar

celery, piece of bread

100 cal oatmeal

coffee/soy

WORKOUT

A bowl of greenbeans, 2 veg burgers, 3 corn chips

2 lunabars

140 cal granola bar, emergen-c

Edited by vivalasvegans
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Nah, not really, I think I'm just a drama queen or a big baby

 

Thursday:

I did a whole set of 20 20# db mil presses and I was so happy I couldn't stop smiling! next set I could only do 17, finished off with 3 more at 17.5#. After that, my body just was not gonna let me do any wide grip pull ups, even subtracting 90 pounds from my weight so i just ditched it. Loooooooong day, would have swam more but calves started cramping so bad when I got out of the pool I nearly fell down. Rode home pretty fast though, I cheated by drafting some chick on a fancy bike for a 1/2 mile.

 

Tonight's workout successes were sponsored by Lalo Schifrin

http://www.youtube.com/watch?v=6Cn_kpfQpzE

 

bike to work

Workout:

bike on errands, to gym, home

military press (17.5x20)(20x20)(20x17... 17.5x3)

assisted wide grip pull ups (choke)

superset wide grip pull downs ([email protected]) tri press downs ([email protected])

cable straight arm pulldown ([email protected])

superset bb skullcrusher ([email protected]) db lateral raise ([email protected])

med ball balance db mil press ([email protected] 7.5 x 20)

swim 30 mins (fs) surprisingly fast

 

Food:

Tsp of miso in water, Coffee/soy

Hemp, parsley, tomato, ginger, h20 smoothie

Scoop of protein, h2o,

15 baby carrots, green pepper, piece of bread

zucchini, celery, veg burger, piece of bread, lunabar

lunabar

75 cal oatmeal

coffee, a piece of cake

WORKOUT

Chunk of broccoli, emergen-c, builder bar, few bites of flax cereal

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Friday:

Bike commute to work. rest.

Food:

Tsp of miso in water, Coffee/soy

Hemp, parsley, tomato, ginger, h20 smoothie

Scoop of protein, h2o,

15 baby carrots, green pepper, celery, piece of bread

zucchini, veg burger, piece of bread

gofree bar

tomato, 300 cal tofu

~2 cups granola

 

Saturday:

Lots of bike riding

Longest chunk was ~40 mi prob ended the day at 50 or 55

 

had to finally bust out for new fingerless gloves but i got a free bike fix so it evened out. Some racer guy on the road told me i was fast. then he ate my dust. Came this close to getting taken down by a yuppie in the pearl who got overly excited when she saw a parking space. Shook for a while after that. Got my legs back and all is well.

 

was gonna lift but my pecs were still doms.

 

Food:

1/3 larabar

3 cliff blocks

oatmeal peanut choc chip cookie (sweetpea)

probar

scoop of protein, pear, 75 cal oatmeal, h2o smoothie

big mess of salty corn chips (prob 300 cals?)

tomato, spinach, 2 veg burgers

920 calories of soy dream

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It was more like ~8 minute miles.

 

wow, 50 miles?? I'm in awe. I get sore after 15 or so. You're amazing! Glad the yuppie didn't run you over.

you'll be there before you know it. You might wanna get a good pair of padded shorts, and maybe a different seat. You can use those things on your new bike when you finally get it. How's the height on your seat?

 

 

 

Sunday:

coffee/soy

>>>bike 11 miles & rocky butte<<<

2 tbs rice syrup in electrolyte water

>>>5 mile run<<<

2 scoops protein, banana, 100 cal oats, electrolyte water smoothie

2 tomatoes, hemp, lemon, electrolyte water smoothie

200 cal oatmeal, coffee

>>>gym<<<

scoop of protein in electrolyte water

burrito de nopales

a bunch of granola

2 pears

 

 

 

Gym:

superset db chest press([email protected]) db bi curl (15x20)([email protected])

superset cable chest fly (25x20) (30x20) bb bi curl ([email protected])

rotary calf press ([email protected]) ([email protected])

superset seated leg extension ([email protected]) ham curl ([email protected])

ham curl ([email protected])

med ball balance db bi curls ([email protected])

ab lounger 100 50/50 50

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Monday

 

The gym was so crowded, I could not locate the dbs i wanted. I hope it doesn't get any more crowded.

 

idk what is up with these wide grip pull ups. sometimes i can do them, some days it just doesn't happen.

 

swim felt fast and confident but it was late, and i was so tired. got to try to get there on a different day so i can get in the pool earlier and swim longer.

 

 

 

bike to work, to gym, home

military press ([email protected]#x25)

assisted wide grip pull ups 3x10

cable rows ([email protected])

superset wide grip pull downs ([email protected]) tri press downs ([email protected])

superset bb skullcrusher ([email protected]) db lateral raise ([email protected])

med ball balance db mil press ([email protected] 7.5 x 20)

swim 30 mins (fs)

 

i kind of overate today...

 

tsp miso in h2o, coffee/soy

parsley, tomato, ginger, hemp, h20 smoothie

scoop of protein, h20, muffin

green pepper. 15 baby carrot, piece of bread

zucchini, veg burger, builder

celery, piece of bread

100 cal oatmeal

brownie, coffee/soy

WORKOUT

broccoli and cauliflower, 2 veg burgers,

a bunch of granola and a couple swigs of soymilk

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Tuesday:

 

Biked around up the ridge and on some flats, mostly thought about speed and cadence. Craved carbs. Ate carbs.

 

tsp miso in h2o, coffee/soy

parsley, tomato, ginger, hemp, h20 smoothie, hippy vegan flax muffin

cucumber. 15 baby carrot, 2 pieces bread

zucchini, veg burger, hippy vegan flax muffin and a couple muffin tops

celery

salad greens with some pickle, coffee, diet dr pepper

spinach 2 veg burgers, go free bar

two bites of granola

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@ lobster: yeah they're super good, not too dense or dry, just perfect.

 

@jaleel: i love your mom and your lip tattoo

 

@ mary: it is really fun, isn't it?

 

Wednesday:

 

biking in the morning was fast and sprinty. biking in the pm was slow cuz my brakes weren't happy in the rain, but it was kind of relaxing and i got to focus on the minute details of my pedal stroke. need to do something about that soon though.

 

even though i didnt get to the gym till much later than i wanted cuz of work drama, i had decent energy, Cr made me feel better with some coffee and convo.

 

Run in the am felt so good. I loved seeing the lives of what's left of the working class people around here that i don't usually see when i'm running around on the weekend. i'll take this into consideration when i readjust my workout sched. gonna have to do that soon, time is going to start being really tight.

 

i also need to set some performance goals and decide where i want to put most of my energy this winter.

 

Workout:

 

AM-

5 mile run, bike sprints

PM-

slow bike to gym

superset db chest press([email protected]) db bi curl ([email protected])

superset seated cable chest fly (25x20) (30x20) bb bi curl ([email protected])

rotary calf press ([email protected]) may have been 270, I forget

superset seated leg extension ([email protected]) ham curl ([email protected]) ([email protected])

med ball balance db bi curls ([email protected])

med ball balance db alternataing squats 20

30 min fs swim

slow bike home

 

 

coffee/soy

>>>run<<<

2 scoops protein, pear, 75 cal oatmeal, h2o smoothie

scoop of vega, h2o

apple, ~1/2 cup cereal, 2 muffins

zucchini, veg burger

4 baby carrots

coffee/soy, piece of a brownie

>>>gym<<<

2 spoons of hummus, 2 veg burgers, bowl of broccoli and cauliflower, ~10 corn chips

lemon larabar

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@ lobster: yeah they're super good, not too dense or dry, just perfect.

 

@jaleel: i love your mom and your lip tattoo

 

@ mary: it is really fun, isn't it?

 

Wednesday:

 

biking in the morning was fast and sprinty. biking in the pm was slow cuz my brakes weren't happy in the rain, but it was kind of relaxing and i got to focus on the minute details of my pedal stroke. need to do something about that soon though.

 

even though i didnt get to the gym till much later than i wanted cuz of work drama, i had decent energy, Cr made me feel better with some coffee and convo.

 

Run in the am felt so good. I loved seeing the lives of what's left of the working class people around here that i don't usually see when i'm running around on the weekend. i'll take this into consideration when i readjust my workout sched. gonna have to do that soon, time is going to start being really tight.

 

i also need to set some performance goals and decide where i want to put most of my energy this winter.

 

Workout:

 

AM-

5 mile run, bike sprints

PM-

slow bike to gym

superset db chest press([email protected]) db bi curl ([email protected])

superset seated cable chest fly (25x20) (30x20) bb bi curl ([email protected])

rotary calf press ([email protected]) may have been 270, I forget

superset seated leg extension ([email protected]) ham curl ([email protected]) ([email protected])

med ball balance db bi curls ([email protected])

med ball balance db alternataing squats 20

30 min fs swim

slow bike home

 

 

coffee/soy

>>>run<<<

2 scoops protein, pear, 75 cal oatmeal, h2o smoothie

scoop of vega, h2o

apple, ~1/2 cup cereal, 2 muffins

zucchini, veg burger

4 baby carrots

coffee/soy, piece of a brownie

>>>gym<<<

2 spoons of hummus, 2 veg burgers, bowl of broccoli and cauliflower, ~10 corn chips

lemon larabar

Say Vivalasvegans. What kind of veg burgers do you eat, I have yet to find any that I like except for homemade lentil kind?

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Well, they did make you, so if that's the only good thing they ever did, they made the world way better. Welcome back, it's good to see you.

 

@ localbrada: it's the oats, isn't it?

 

Thursday:

More meetings, didn't get to the gym till very late which precluded me lifting, so i skipped it. I don't think it was a cop out but it may have been.

 

biked around

30 minutes elliptical

30 minutes fs swim

 

It was informative to swim without having lifted first, i haven't done that for a while. I need a swim coach badly. Picking up some bad habits on the bike from riding around with so much freaking weight.

 

note to self: fix the ipod

 

Food:

Tsp of miso in water, Coffee/soy

Hemp, parsley, tomato, ginger, h20 smoothie, 2 pieces of bread

Scoop of protein, h2o

green pepper, celery,

zucchini, veg burger

spinach, tomato, 2 veg sausages, gofree bar

plus a large yet unknown quantity of hippy vegan flax muffins throughout the day

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Friday:

 

Rest day. Bike commuting and a surprisingly relaxing long walk. Carb loading for Saturday.

 

Food:

Tsp of miso in water, Coffee/soy

Hemp, parsley, tomato, ginger, h20 smoothie, hippy flax muffin

2 scoop of protein, h2o, go free bar

cucumber, green pepper, go free bar

zucchini, veg sausage

builder bar

4 chocolate covered almonds, 4 corn chips

~4 cups of popcorn

~2 cups granola

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Saturday-

 

13 mile ride in the rain, hella fun, hella cold, hella muddy, on a big hill

 

gym:

5k run (26:07)

military press ([email protected]#x20)

assisted wide grip pull ups 3x10

superset wide grip pull downs ([email protected]) tri press downs ([email protected])

superset bb skullcrusher ([email protected]) db lateral raise ([email protected])

cable rows ([email protected])

rear delt flies ([email protected])

med ball balance db mil press ([email protected] 7.5 x 20)

 

 

Food:

Coffee/soy Cup of popcorn

>>>bike<<<

Scoop of protein, 75 cals oatmeal, nectarine, h20 smoothie

Scoop of protein, 75 cals oatmeal, h2o

Scoop of protein, 75 cals oatmeal, 1 tbs cocoa, h2o

Coffee/soy

>>>gym<<<

builder

pureed cauliflower, 240 cals seitan, 1.5 cup granola

5 rice cakes

i think i ate some granola after that

 

Sunday-

rode 35 miles, quick stop @ nopo bikeworks to check on a sketchy sound, rode 15 more to make 50

 

Food:

coffee/soy

>>>ride<<< larabar & 3 cliff blocks

a couple bites of granola, 2 bowls of rice noodles, tofu, & broccoli

2 emergen-c, part of a go free bar

part of a builder bar

burrito de nopales, other part of the builder, 2 cups of granola

builder bar

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Or better, if you like to snowboard!

 

 

Monday:

 

Had a few minutes where I had to sit still, and I started to become aware of this dull feeling of achey uneasiness. I wanted to move, but I had to sit there. I know that in some ways, I am both literally and metaphorically running away from things, but it feels so good to do it. I was happy to be able to run later in the day.

 

When I did finaly get to run, I pushed to the limit. I ran as fast as my body would let me sustainably go... right up until I was ready to hurl a couple times. The last time I really thought I was gonna lose it.

 

I just want to go faster. I know I have to keep at this slow progress, I get so impatient sometimes, and I am running...

 

My swim felt good. I could go fast without hurling. But my lungs kind of hurt.

 

In the morning, my quads couldn't quite keep up with how fast I wanted to go on the bike. Had a little DOMS in quads and hams, so even though it was leg day at the gym, I laid off, so my legs can fully recover before the century on saturday. I'll hit the weights for legs on Wednesday if they're feeling all healed. They're even still a little sore today (tuesday.)

 

Workout:

 

bike around, then to gym, then home

run 5k

superset db chest press([email protected]) db bi curl ([email protected])

superset seated cable chest fly ([email protected]) bb bi curl ([email protected])

med ball balance db bi curls ([email protected]#x30)

run 1 mile

swim 30 mins (fs)

 

Food:

tsp miso in h2o, coffee/soy

parsley, tomato, ginger, hemp, h20 smoothie, 2 pieces low cal sprouted grain bread

scoop of protein, h20

pepper. 15 baby carrot, 2 pieces crappier bread

zucchini, veg sausage, celery, lunabar

100 cal oatmeal

coffee, soy

WORKOUT

2 veg burgers, a bowl of broc & cauliflower

a bowl of granola, some popcorn

2 pears

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Tuesday:

 

rode around in the morning and the afternoon, 23 or 25 mile bike ride at sunset. ate 3 cliff blocks during that cuz i was out alone in a kind of creepy place and i wanted to make sure i had enough for my legs to make a hella fast getaway if i needed to.

 

Food:

tsp miso in h2o, coffee/soy

parsley, tomato, ginger, hemp, h20 smoothie, 2 pieces low cal sprouted grain bread, builder bar

pepper. 15 baby carrot, 1 piece crappier bread, brownie with nuts

zucchini, veg sausage, celery

larabar

coffee, soy

>>>ride<<< 3 cliff blocks

2 veg burgers, a bowl of lettuce, tomato, celery, nopalesm lunabar

5 rice cakes and a pear

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Wednesday:

 

Tired, achey, maybe a little upset stomach.

 

I couldn't stomach eating all my veggies, but I was really interested in eating some nice gentle carbish bread.

 

Running was ok I guess, I felt less barfy, until the very end when I increased the pace to 7.5 minute mile. Weights were fine, it was a day when I could actually do assisted pull ups. The widest grip on the bar is too wide for me. Even though my shoulders seems muscley, they're pretty narrow, comparatively.

 

My grip is kind of getting fucked, when I tried fooling around with dips, it hurt. I guess I have to play around with position on that...

 

When I got to the pool, it seemed so so so cold, I couldn't get in. Sitting in the hot tub for 35 minutes didn't heat me up enough to think I could tolerate it, So I bagged on swimming. First time ever. My quads were just too spent.

 

Workout:

Bike to work, gym, home

run 5k (25.07 i think)

military press ([email protected]#x20)

assisted wide grip pull ups 3x10

superset wide grip pull downs ([email protected])<<< more weight, tri press downs ([email protected])

superset bb skullcrusher ([email protected]) db lateral raise ([email protected])

med ball balance db mil press ([email protected] 7.5 x 20)

med ball alternating balance squats 10#x10

 

Food:

Did not want protein or veggies, only carbs. forced it with bars at the end of the day.

tsp miso in h2o, coffee/soy

parsley, tomato, ginger, hemp, h20 smoothie, 2 pieces low cal sprouted grain bread, larabar

pepper, 15 baby carrot, 1 piece crappier bread, brownie with nuts

zucchini, veg sausage

pice of crappy bread

coffee, soy

WORKOUT

2 veg burgers, a bowl of lettuce, tomato, celery, nopales, 2 go free bars

2 builder bars

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Thursday:

Ride commute total 8 miles

12+ work day

decent diet, carby in the morning

 

Friday:

Rest day

Ate a few pieces of pasta, a white potato, and a lot of popcorn at dinner along with some spinach to make sure i replenish iron.

Why do endurance events always coincide with with my cycle like this? Extra way to make myself strong, I guess.

 

Rest days make me feel like I gained 1000 pounds. I dont think my bike shorts are gonna fit. Oh well, the people on my tail will get a little extra show.

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