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Lobsteriffic's Training Log - Oct. 31st Marathon Here I Come


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Tuesday, July 14th:

 

Weights: Horizontal Push/Pull & Abs

 

Got up to go to the gym in the morning like I always do but I really wasn't feeling well. So I went back to bed and slept for a bit and felt fine by the afternoon so I headed to the gym. I'm not a fan of going in the afternoon...I only like going to the gym in the morning.

 

Bench Press:

45 x 8

70 x 5

70 x 5

70 x 5

70 x 5

75 x 4

 

Incline DB Press:

25 x 8

25 x 8

27.5 x 6

 

Rack Pulls:

45 x 8

155 x 5

155 x 5

155 x 5

165 x 5

165 x 5

 

Seated Row:

75 x 6

75 x 6

75 x 7

 

Captain's Chair:

BW x 12

BW x 12

BW x 12

 

Cardio: None. The gym was so busy. After weights I just wanted to get out of there.

 

Diet:

chickpea flour omlette thing (from candyflip's log) with tofu, veggies, and hot sauce; blueberries

orange

faux sausage and rainbow chard, pineapple

banana with pb, little bit of dark chocolate, soymilk

Ethiopian lentils with whole wheat crepe, broccoli

strawberries

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Mary - they were the whole wheat crepes from Vegan Brunch...they turned out really good! For my bridal shower my Mom got me this beautiful titanium pan and it worked great for crepes, no problems at all. I think I've used that pan pretty much everyday since I got it in April....

 

Thanks EliteDad!

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Wednesday, July 15th:

 

Weights: Quad Dominant/Ham Accessory & Biceps

 

Sumo Squat:

45 x 8

95 x 5

95 x 5

105 x 5

105 x 5

115 x 5

 

DB Bulgarian Squat:

30 x 8

30 x 8

30 x 8

 

Static DB Lunge:

25 x 12

25 x 12

25 x 12

 

Weighted Hyperextension:

25 x 12

25 x 12

25 x 12

 

Standing Calf Raise:

180 x 8

180 x 8

180 x 8

 

21's:

2 sets with 25 lb barbell

 

Cardio: None. I've been lazy this week with cardio...gotta get some in tomorrow.

 

Diet:

pre-WO shake

oatmeal with protein powder, wheat bran, brown rice syrup, soy milk, and a bit of pb; blueberries

orange

triscuits, faux sausage

leftover lentils, leftover crepe

strawberries, raw brownie

air-popped popcorn

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Steff - actually it doesn't take much time at all! It's more of a hobby really. Mind you I don't update my food blog nearly as often anymore.

 

Mary - I think the pan makes all the difference in the world. I'd make sure you have a good nonstick or something like that.

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Thursday, July 16th:

 

Weights: None

 

Cardio: did fasted cardio this AM, only 30 minutes (15 minute bike, 15 minute walking on incline on treadmill).

 

Diet:

tvp chunks with veggies and bbq sauce

orange, strawberries, triscuits

taco salad (greens, beans, salsa, some nutritional yeast, a few baked tortilla chips), strawberries

sheese and triscuits, a few kalamata olives (not the best dinner I know...)

protein powder + frozen banana + bit of maple syrup + splash of soymilk

 

way too low on protein....way too high on processed junk like triscuits and sheese.

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Friday, July 17th:

 

Weights: Vertical Push/Pull & Abs

 

Push Press:

20 x 8

45 x 5

45 x 5

50 x 5

50 x 5

50 x 4

 

Arnold Press:

20 x 7

20 x 6

20 x 6

 

Negative Chins:

BW x 5

BW x 5

BW x 5

BW x 5

 

DB Pullover:

30 x 8

30 x 8

30 x 8

 

Weighted Stability Ball Crunches:

25 x 12

25 x 12

25 x 12

 

Cardio: None. Because I'm lazy. I've been really bad with not doing cardio this week. Tsk tsk.

 

Diet:

pre-WO shake

oats with protein powder, wheat bran, psyllium husk, maple syrup, soymilk, and walnuts

pineapple

tempeh meatloaf, broccoli, asparagus

spoonful pb, more pineapple

was doing food prep/cooking for a picnic tomorrow and nibbled/sampled lots of different food (pita chips, hummus, strawberries, pineapple, fat free brownies)

chickpea salad sandwich

another brownie with a bit of pb, soymilk

 

ugh...another not so good food day...eating too much junk and not enough veggies.

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Hey Lobster... Seems like your big day is almost here. Just a friendly reminder that fitting your cardio in is gonna make you feel better both mentally and physically... but you already know that. When you start really feeling that time crunch, try to not let your cardio slide. You can either let something else go, or delegate some responsibility to someone else. You are the first priority!

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You're right....I should be doing more cardio. Two more weeks and life can go back to normal, thank god.

 

Sunday, July 19th:

 

Weights: Hamstring Dominant/Quad Accessory & Triceps

 

Deadlifts:

45 x 8

90 x 5

100 x 5

100 x 5

110 x 5

110 x 5

 

RDL's:

110 x 8

110 x 8

110 x 8

 

DB Step-Ups:

20 x 12

22.5 x 12

22.5 x 12

 

Skullcrushers:

25 x 8

25 x 8

25 x 8

 

Cardio: None after weights. Went on bike ride in afternoon.

 

Diet:

pre-WO shake

tofu scramble, some blueberries

banana, blueberries and strawberries with soymilk and a bit of pb

nectarine

crackers, sheese, hummus

pineapple

a bit of dark chocolate

grilled zucchini, eggplant, and tempeh

more fruit (pineapple, strawberries, blueberries)

 

a lot of fruit today...we've been having terrific sales.

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Because I don't have a whole day devoted to triceps. The program I'm doing is set up like this:

 

Day 1: Horizontal Push/Pull & abs

Day 2: Quad Dominant/Hamstring Accessory & biceps

Day 3: Vertical Push/Pull & abs

Day 4: Hamstring Dominant/Quad Accessory & triceps

 

I'm aware that I don't need to work biceps and triceps with isolation exercises...I just throw on one exercise on leg day because I like to.

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Thanks! I wish my quads were as strong as my hamstrings...I have a major strength imbalance.

 

Monday, July 20th:

 

Weights: None

 

Cardio: I was supposed to go for a run this AM. I was up most of the night tossing and turning, stressing out about wedding stuff (less than two weeks - ack!). I finally fell asleep about an hour before my alarm went off. I turned it off and got another hour of shut eye as I didn't think I could survive the day with such little sleep. So no run this morning. However, I had a yoga class in the evening. I rode my bike there, taking the "scenic route"...I rode around for 30 min. finding a few hills (not many hills in this city...). After class I rode straight home.

 

Diet:

protein pancake with strawberry jam and a bit of pb

blueberries with soymilk

banana

sauteed kale with tofu

some dark chocolate

pineapple

a few cookies

4 Finn Crisps with tofutti

blueberries

 

Too much sugar, I gave myself a tummy ache. My diet is still junk, I know.

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I like how self-reflective you are.

 

Perhaps one good way to stay sane and relaxed leading up to your big day is to make a daily fitness and diet plan in advance... that way when you wake up in the morning, you won't have to decide what your workout is gonna be, and you'll have less impetus to give in to relying on a more sugary diet than you would like.

 

How's the groom to be doing?

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Haha, he's more excited than I am. Not nearly as stressed out. Of course I'd argue that's because I'm doing more. But he is being a pretty big help. Neither of us have family or close friends here so we're doing pretty much everything ourselves. 11 more days...I don't mean to sound like I'm not looking forward to it, I really am, I just don't like all the stress that goes on right before the wedding. I want the day to get here already, I'm sick of talking about it, I just want to do it.

 

But you're right, the planning is a good idea. I do fine in the morning, but then by the time afternoon/evening rolls around my plan doesn't always come to fruition. I need to start planning suppers for the week again...that seems to be where it falls apart for me. I don't have something in mind to make and I don't have much time so I just grab something easy.

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Tuesday, July 21st:

 

Didn't get much sleep again last night....

 

Weights: Horizontal Push/Pull & Abs

 

Bench Press:

45 x 8

70 x 5

70 x 5

70 x 5

75 x 5

75 x 5

 

Incline DB Press:

27.5 x 8

27.5 x 8

27.5 x 5

 

Rack Pulls:

45 x 8

155 x 5

155 x 5

155 x 5

165 x 5

165 x 5

 

Seated Row:

75 x 8

75 x 8

75 x 8

 

Captain's Chair:

BW x 12

BW x 12

BW x 10

 

Cardio: none after weights...went for a bike ride in the afternoon. On the way home I was biking against a really strong head wind with a heavy backpack on, didn't think I was going to make it!

 

Diet:

pre-WO shake

oats with wheat bran, protein powder, flax, agave, and blueberries

4 finn crisps with tofutti

2 kidney bean burgers (no buns), baked tortilla chips with salsa

cookies (sigh...between wedding stress and PMS I was powerless to resist)

menu tasting for the wedding reception - roasted sweet potato soup, curried tofu with veggies (quite tasty!)

muffin

a bit of dark chocolate

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Wednesday, July 22nd:

 

Weights: Quad Dominant/Ham Accessory

 

Sumo Squats:

45 x 8

95 x 5

95 x 5

105 x 5

105 x 5

105 x 5

 

I felt weak this morning and couldn't go as heavy on these as I did last week. Probably due to a lack of sleep.

 

DB Bulgarian Squats:

30 x 8

30 x 8

30 x 8

 

Static DB Lunges:

25 x 12

25 x 12

25 x 12

 

Hyperextensions:

25 x 12

25 x 12

25 x 12

 

Standing Calf Raise:

180 x 8

195 x 8

195 x 8

 

Cardio: None after weights.

 

Diet:

pre-WO shake

post-WO shake, oats with wheat bran, blueberries, and soymilk

tofu scramble with pesto, tomatoes, and spinach

pb and soymilk, some oats

 

didn't really feel all that well today.

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I kind of make it up as I go so I don't have exact amounts to give you. But basically I mash up some kidney beans, add garlic powder, onion powder, chili powder, cayenne, smoked paprika (really you could add whatever you wanted), a bit of soy sauce, vital wheat gluten, and some rice. Basically you want to get a firm-ish mixture, or they'll turn out mushy. I'd like to try them with oats or breadcrumbs as I don't always have cooked rice on hand. I'll try that next time.

 

Oh and I bake them in the oven at 400 F...about 12 min. on each side.

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