MaryStella Posted November 19, 2009 Author Share Posted November 19, 2009 (edited) 11.19.9 Hemp Bagel w/ Cashew ButterTempeh Bacon1 slice veggie pizzaVEGA WFO w/coconut watergranola w. soy yogurtlarabar Tofu teriyakiSpinach Saladalmonds shoulder rehab 1.5 hours - I got a special treat at the end of rehab today. For the first time since i found out my shoulder was torn I got to glove up and hit the back for a few minutes. It felt really good!! I'll see how my shoulder feels later. Icing tonight for sure just to be safe. After all STRENGTH is the PRODUCTIVE application of FORCE!! Row - 4k for time - 19:33 Edited November 20, 2009 by MaryStella Link to comment Share on other sites More sharing options...
vivalasvegans Posted November 19, 2009 Share Posted November 19, 2009 wow congratulations. i am SO happy for you! reading this is giving me hope too. blaze that trail baby. Link to comment Share on other sites More sharing options...
lobsteriffic Posted November 19, 2009 Share Posted November 19, 2009 Yay!!! Link to comment Share on other sites More sharing options...
Lean and Green Posted November 22, 2009 Share Posted November 22, 2009 shoulder rehab 1.5 hours - I got a special treat at the end of rehab today. For the first time since i found out my shoulder was torn I got to glove up and hit the back for a few minutes. It felt really good!! I'll see how my shoulder feels later. Icing tonight for sure just to be safe. After all STRENGTH is the PRODUCTIVE application of FORCE!! wow that's so amazing, my arm hairs are raised just thinking about how excited and pumped you must have been. I need to fix my shoulder too. Perhaps all the months i didn't train gave it some time to heal? Link to comment Share on other sites More sharing options...
MaryStella Posted November 22, 2009 Author Share Posted November 22, 2009 11.20.9 Shoulder Rehab - 2 hours - worked the bag for five minutes again. Not in the shape I used to be in for this. C2 - Rower - Death by Meters - minute one row 10 meters... add 10 meters every minute. got up too 200meters a minute. Squats - trying to working back squats back into my work. It is hard for me to get my shoulder into loaded external routine so ive kept the loads light65x5 front45 x 10 back65x5 front45 x 10 back50 x 10 back55 x 10 back60 x 10 back65 x 5 front Deadlifts - I haven't been lifting heavy since the surgery so just starting to test out the weights a little to see what my shoulder is ready to tolerate 135, 140,145, 150, 155,160,165 I know I can go heavier so going to work on that in future sessions. Sprouted Grain BagelVEGA WFO w/coconut watervibrnacy barTofu, Brown Rice, Broccli, Carrots, Mushrooms, Onions, SpinachBanana Tofu Scramble w/ Spinach and tempeh bacon I am was super tired and sore last night. 11.21.9 Still tired and sore today but I did a light workout as I was at the gym coaching all morning. I wanted to see how this workout would affect my shoulder and it is a basic push/ pull in the overhead. Most likely going to take a rest day tomorrow unless I feel greatly improved. For time21 Shoulder Presses w/ 10 lb Dumbells500 meter row21 Pullups w/ Green band for assistance15 shoulder presses 500 meter row15 pullups9 shoulder presses500 meter row9 pullups Time 13:24 Sprouted Grain Bagel VEGA WFO w/coconut waterNuFu - "tofu" made out of peanuts - its ok but falls apart easier than tofucarob almondsvega vibrnacy bartempeh fricasse w/ carrots and potatoesanother sprouted grain bagelsun warrior w/coconut water food hasn't been the best lately especially today. Not much time to cook and need groceries. have to do that tomorrow. Link to comment Share on other sites More sharing options...
MaryStella Posted November 22, 2009 Author Share Posted November 22, 2009 @LnG - I really hope your shoulder healed because the immobilization post op and rehab are long periods of time that are tough to get through. My shoulder still doesn't feel great how many months later so it continues to be a long process. I really hope your well and Im excited to hear your training again! Link to comment Share on other sites More sharing options...
joelk Posted November 23, 2009 Share Posted November 23, 2009 I'm so glad your shoulder is on the mend, it's awesome news Link to comment Share on other sites More sharing options...
MaryStella Posted November 23, 2009 Author Share Posted November 23, 2009 Thanks Joel! I took a rest day yesterday and I just wasn't feeling well. Work up still feeling crappy this morning. Went to work but now I am headed to the dr. I think I have a sinus infection or something like that. Food wasn't the greatest yesterday mostly because I didn't feel like cooking. VEGA WFO w/coconut waterBagel2 vega vibrancy barsleftover tempeh fricasseroasted yams and ruttabagasScotch Broth SoupAlmonds Link to comment Share on other sites More sharing options...
MaryStella Posted November 24, 2009 Author Share Posted November 24, 2009 11.23.9 yep have a sinus infection. Didn't train today. started my meds and rested. vega wfo w/coconut watervega vibrnacy barsprouted grain bagelroasted yams & ruttabagasalmondssmall - granola w. soymilksmall - indian vegetable soupsmall - steamed broccoli and roasted red pepper hummus Link to comment Share on other sites More sharing options...
lobsteriffic Posted November 24, 2009 Share Posted November 24, 2009 Hope you feel better soon! Link to comment Share on other sites More sharing options...
MaryStella Posted November 24, 2009 Author Share Posted November 24, 2009 thanks working today. Did my shoulder rehab but all of the weights felt really heavy and Im tired. Link to comment Share on other sites More sharing options...
MaryStella Posted November 25, 2009 Author Share Posted November 25, 2009 11.24.9 Still sick but got a little training in. Shoulder Rehab for 1.5 hours. Then C2 Rower - Time Trial - 9 minutes for distance. 1910 meters covered. Sprouted Grain BagelVEGA WFO w/ coconut waterRoasted Red Pepper Hummus w. broccoliRoasted Yams & RuttabagasGranola & Soy YogurtTofu, Brown Rice, Broccoli, Carrots, MushroomSun Warrior w. coconut water Link to comment Share on other sites More sharing options...
MaryStella Posted November 26, 2009 Author Share Posted November 26, 2009 11.25.9 Started to fell better today but since have a sinus infection. I did train today though. Shoulder Rehab 1.5 hours 400 meters of walking lunges for time - 12:12 steps (lunges) 277 if i counted correctly 4 x 25 of GHD Situps and Squats Rest 1 minute after round 1 - 2 minutes after round 2 - 3 minutes after round 3 Tabata on c2 rower - 20:10 x 8 - 752 meters covered Diet is very carb rich lately - mostly because the antibiotics are rough on my stomach. Will probably stay similar for the next for few days until hopefully I am off of them. Sprouted Grain Bagel VEGA WFO w/coconut waterVeggie PizzaSun Warrior w/soymilkGrit TofuCarob Almonds Link to comment Share on other sites More sharing options...
vivalasvegans Posted November 26, 2009 Share Posted November 26, 2009 you're pretty tough. hope you feel better soon. Link to comment Share on other sites More sharing options...
lobsteriffic Posted November 26, 2009 Share Posted November 26, 2009 Feel better! Link to comment Share on other sites More sharing options...
MaryStella Posted November 27, 2009 Author Share Posted November 27, 2009 (edited) Thanks ladies! I try to train through illness if possible. Mostly because I believe it isn't harmful (unless your really sick, like when I had pneumonia I took some time off) and also because I believe it prepares you to compete if you end up being sick when its time for your event. But I do what I feel up to. 11.26.9 Jump Rope - 10 minutes to warmupreally sore from the lunges yesterday so I stretched a bit Row - 2000 meter time trial - 9:30rest 3 minutes then3 x 500 meter intervals - do not deviate more than 2 seconds on intervals 30 second rest between intervals.1 - 2:172 - 2: 183 - 2:19 VEGA WFO w/ coconut water Then it was time to cook and eat the thanksgiving feast. Curried Pumpkin SoupHomestyle Whole Wheat BiscuitsRoasted Beets and FennelRum glazed yams with Raisins and pecansGreen Beans with apple cider glazeCornbread Dressing (with apples, walnuts, soysage)Celebration RoastChocolate Peanut Butter Pie Edited November 27, 2009 by MaryStella Link to comment Share on other sites More sharing options...
lobsteriffic Posted November 27, 2009 Share Posted November 27, 2009 Wow...that sounds like an AMAZING feast!! Link to comment Share on other sites More sharing options...
Vegan Joe Posted November 27, 2009 Share Posted November 27, 2009 Chocolate peanut butter pie. HmmmmmmmmmmNice feast, very nice. Link to comment Share on other sites More sharing options...
MaryStella Posted November 27, 2009 Author Share Posted November 27, 2009 I'll be enjoying leftovers for a few days. The pie was from the joy of vegan baking. It is actually a no bake very quick and easy pie to make. And yummy too! Link to comment Share on other sites More sharing options...
lobsteriffic Posted November 27, 2009 Share Posted November 27, 2009 Maybe I'll make that around Christmas time...I usually make Smlove from v'con.....mmmmmm.... Link to comment Share on other sites More sharing options...
MaryStella Posted November 27, 2009 Author Share Posted November 27, 2009 11.27.9 Shoulder rehab 1.5 hoursc2 rower - 10 minutes - 2077 coveredTabata on c2 rower 40 on 20 off x 51 - 1652 - 1703 - 1544 - 1785 - 183 VEGA WFO w/coconut waterLeftovers from yesterdaycelebration roastCornbread dressinggreen beansbeets/fennelyamstempeh bacon steamed broccolichocolate peanut butter pie Link to comment Share on other sites More sharing options...
Vegan Joe Posted November 28, 2009 Share Posted November 28, 2009 Say Mary Stella, how did you roast your beets and fennel, any thing special?Thanks.Have a nice weekend! Link to comment Share on other sites More sharing options...
MaryStella Posted November 28, 2009 Author Share Posted November 28, 2009 @ VJ - this is a recipe from the vegan table by colleen patrick goudreau. but heres a quick summary of it - if you want the full recipe give me an address to send it to you. By the way I think they is a delicious recipe but then again I loe both beets and fennel so I knew i would like it. so your going to roast the beets in Olive oil, salt and pepper seperately from the fennel because that will caramelize in about 20+ minutes whereas the beets will take an 1+ 2 roast. You also add balsalmic vinegar to the fennel before roasting it. Then you combine them both in a dressing of olive oil, balsalmic vinegar, crushed fennel seeds and chives and s&p. beside the taste the visual appeal of the dish is quite nice. You could also roast up some brussel sprouts and put those in to for even better color. it calls for 6 beets and 2 fennel bulbs which they claims feeds 8 as a side but honestly I think it was more like 4 servings. I guess I eat a lot! If you make it let me know your thoughts. I think the fennel oil adds such an amazing flavor to the dish. Its simple yet yummy. Link to comment Share on other sites More sharing options...
MaryStella Posted November 28, 2009 Author Share Posted November 28, 2009 11.28.9 Jump Rope - 10 minute mix as warmup 6x3 min intervals Rest 1 min on intervals #1, 3 and 5. Rest 3 min on intervals #2 and 4. Hold maximal distance possible on each of the 3 min intervals. rowed in meters1 - 6582 - 6713 - 6694 - 6685 - 6686 - 676 more leftovers!Tempeh baconbroccolicornbread dressingyamschocolate peanut butter pie - thankfully this is gone so i won't keep indulging!Vega WFO w/coconut water and soymilkCumin Lime Tofualmonds Tomorrow is going to be a rest day. I've been really tired today so I think I need it. Still have the sinus infection though so that could be part of the fatigue. Link to comment Share on other sites More sharing options...
lobsteriffic Posted November 29, 2009 Share Posted November 29, 2009 Enjoy your rest day. I hope your sinuses get better soon. Link to comment Share on other sites More sharing options...
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