Synny667 Posted December 21, 2011 Share Posted December 21, 2011 Turbokick : 45 minsBoot camp: 55 minsSmith machine squats 12 reps 75 lbs, 12 reps 95 lbs, 12 reps 115 lbs, 10 reps 135 lbs, 10 reps 135 lbsSeated calf raise: 5 sets 15 reps 45 lbsWalking lunges: 3 sets 15Stiff leg deadlift: 12 reps 45 lbs, 4 sets 12 reps 65 lbs Exhausted now.... Link to comment Share on other sites More sharing options...
Synny667 Posted December 22, 2011 Author Share Posted December 22, 2011 Yoga: 60 minsTurbokick: 60 minsoblique side crunch 3 sets 20 repsbasic crunch 3 sets 20 repsreverse crunch 3 sets 15 repshollowman 1 set 15 secs,2 sets 30 secrussian twist 3 sets 20 reps with 8 lb dumbbell Link to comment Share on other sites More sharing options...
Synny667 Posted December 22, 2011 Author Share Posted December 22, 2011 (edited) Going to start tracking my meals on here along with my lifting.... Breakfast 7am1 1/4c slow cooker breakfast (1/4c millet, 1/4c brown rice, 1/4c pearl barley, 1/4c dried fruit, 1tsp vanilla, and splash of orange juice)1c rice milk blended up with strawberries and 1 scoop rice protein powder AM snack 9:45am1 brown rice cake w/1 tbsp almond butter1 banana Lunch 13:302 slices toasted ezekiel bread2 black bean patties3 diced mushrooms1/4 onion, diced1 carrot shredded1 tbsp coconut oil2 tbsp brown spicy mustard 8 oz orange juice Snack 3:302c vegetable bean soup with 1tbsp nutritional yeast preworkout snack 4:308 oz ricemilk1 scoop rice protein powder1 apple Supper 9:304 toasted corn tortillas1c 3 legume and sweet potato chili with 1 1/2 tsp nutritional yeast Turbokick: 60 minTbar row 25lbs 12 reps, 4 sets 35lbs 12 reps, 3 sets, 40lbs 12 repsIso pulldown 4 sets 35 lbs(each side) 12 reps, 4 sets 45lbs(each side) 12 repsDeadlift 50 lbs 12 reps, 70 lbs 12 reps, 4 sets 90 lbs 12 reps 2 sets 105 lbs 10 repsSeated cable row 60 lbs 12 reps, 2 sets 70 lbs 12 reps, 2 sets 85 lbs 10 reps, 3 sets 100 lbs 6 reps Edited December 23, 2011 by Synny667 Link to comment Share on other sites More sharing options...
Gaia Posted December 22, 2011 Share Posted December 22, 2011 You are starting a journal! And from what I see so far, you really like your cardio! especially in a group format! 2 hours of exercise classes! You have SOME endurance! I'm impressed! Link to comment Share on other sites More sharing options...
Synny667 Posted December 22, 2011 Author Share Posted December 22, 2011 I have ADHD and when I turned vegan I seemed to develop more energy. I really don't like cardio at all but I know if I don't I won't burn off the energy and won't sleep worth a hoot. I LOVE lifting weights it is when I can completely focus on me and the changes I am making . I just hope journaling keep me on track Link to comment Share on other sites More sharing options...
Synny667 Posted December 23, 2011 Author Share Posted December 23, 2011 Breakfast 6:301 1/4c slow cooker breakfast8 oz ricemilk1 scoop rice protein powder Yoga:60 mins Snack 9:351 brown rice cake with 1 tbsp almond butter1 banana Lunch 12:302c vegetable bean soup with 1 1/2tbsp nutritional yeast Snack 2:30 1 1/2 servings homemade kettle corn Bootcamp: 55minsLeg Press: 180 lbs 12 reps, 3 sets 270 lbs 12 reps, 2 sets 290lbs 12reps, 2 sets 300 lbs 12 repsSeated calf raise: 2 sets 45lbs 12 reps, 6 sets 70 lbs 12 repsFront squat: 5 sets 45 lbs 12 repsBridge on bosu: 10 lbs 12 reps, 5 sets 20 lbs 15 reps Postworkout1/2 banana8oz orange juice8oz ricemilk2 scoops rice protein powder Gym closed early didn't get to do more legs. Wish I had a memebership to 24 hr fitness for nights when I want to keep going. Link to comment Share on other sites More sharing options...
Synny667 Posted December 28, 2011 Author Share Posted December 28, 2011 Ok so I have been horrible about journaling this holiday weekend. I didn't miss a workout but never got around to journaling it. Well here is Monday and yesterday Monday Dec 26Incline bench press 6 sets 75 lbs 8 repsFlat bench press 1 set 65 lbs 10 reps, 5 sets 75 lbs 8 repsDecline bench press 6 sets 75 lbs 8 repsIncline flye 6 sets 15 lbs 12 repsvertical flye 3 sets 45 lbs 12 reps Tuesday Dec 27Turbokick 50 minsBoot camp 55 minsSmith Machine squats (minus the weight of the bar) 3 sets 90 lbs 10 reps, 1 set 110 lbs 10 reps, 1 set 120 lbs 8 reps,1 set 140 lbs 5 repsStiff leg deadlift 6 sets 50 lbs 12 repsSeated calf raise 1 set 45 lbs 15 reps, 5 sets 70 lbs 15 reps Link to comment Share on other sites More sharing options...
Synny667 Posted December 28, 2011 Author Share Posted December 28, 2011 Ok so today is supposed to be my rest day but I can feel it is going to be a night I have to hit the gym to expend some hyperactive energy.... This morning I did 60 mins of vinyasa yoga which helped stretched me out good from my leg workout last night. I am thinking a 60 min round of turbokick is on order for tonight. I will however avoid lifting or working out. Breakfast 1/2 Green monster (spinach, kale, parsley, pear, kiwi, banana, lemon juice and orange juice rice protein powder, maca sure, smoothie infusion)1/2c grape nuts1c almond milk1/4c dried cranberries Snack1 brown rice cake 1 tbsp almond butter Lunch2 slices ezekiel breadhandful of spinach3 slices field roast lentil sage deli slices8 brussels sprouts7 asparagus spears1 carrot1tbsp spicy brown mustardonion snack1/2 green monster Postworkout drink12 oz almond milk2 scoops rice protein powder Supper1 Field Roast smoked apple sage link3/4c rotini noodleolive oil and garlic powder Link to comment Share on other sites More sharing options...
Synny667 Posted December 29, 2011 Author Share Posted December 29, 2011 Breakfast1/2c grapenuts1c almond milk1/4c dried blueberries12 oz green monster smoothie Snack 1 brown rice cake 1 tbsp almond butter Lunch 3 carrots cut into sticks2 slices ezekiel bread2 tbsp brown spicy mustardhandful spinach Snack14 oz green monster smoothie Postworkout8 oz almond milk2 scoops rice protein Was a weird day that had me running around so it threw me off..... Turbokick: 60 mins Iso Row: 1 set 45 lbs 12 reps, 1 set 55 lbs 12 reps, 1 set 60 lbs 12 reps, 4 sets 65 lbs 12 repsCable lat pulldown:1 set 55 lbs 12 reps, 1 set 70 lbs 12 reps, 5 sets 85 lbs 12 repsBack extension: 7 sets 12 reps Cable lat pressdown: 1 set 30 lbs 12 reps, 6 sets 35 lbs 12 repsBent over barbell row: 5 sets 80 lbs 10 repsUpright row: 1 set 30 lbs 12reps, 1 set 40 lbs 12 reps, 4 sets 45 lbs 12 reps A friend of mine who happens to be a personal trainer looked over my planned workout, grabbed his pen and changed it around to this. Not sure why but he did and now I want him to plan my workouts.... wow got spoiled really fast! Link to comment Share on other sites More sharing options...
Synny667 Posted December 30, 2011 Author Share Posted December 30, 2011 (edited) AM gentle flow yoga: 60 mins Breakfast1/2c grapenuts1c almond milk1/4c dried cranberries16 oz green monster smoothie Snack1 brown rice cake 1tbsp almond butterGrande espresso roast with 2 oz almond milk Lunch2 slices ezekiel bread3 slices wild mushroom deli sliceshandful spinach3 carrots cut into sticks1 large lemon poppyseed cookiehandful of low sodium lays chips....... Snack16 oz green monster smoothiePost workout10 oz almond milk2 scoops rice protein powder Supper Field Roast apple sage link7 asparagus spears24 oz Boulevard Unfiltered Wheat beer (was watching MMA fight and man did that beer taste awesome!!!!) Bedtime snack8 oz almond milk2 scoops rice protein powder I calculated items that I knew had good amount of protein and it looks like I got about 160 g which is actually good for me! Can I have another beer please??? lol!! Boot camp: 55 mins Leg press: 1 set 200 lbs 12 reps, 1set 270 lbs 12 reps, 3 sets 290 lbs 12 reps, 3 sets 300 lbs 12 repsWalking lunge: 3 sets 8 reps, 3 sets 15 lb db each hand 10 repsSumo Squats: 2 sets 12 reps, 5 sets 45 lbs 12 repsBridge on bosu: 6 sets 35 lb plate 12 repsSeated calf raise: 1 set 90 lbs 15 reps, 5 sets 100 lbs 12 reps1 almond muffincookie (was feeling a bit junk foodie today....) Edited December 31, 2011 by Synny667 Link to comment Share on other sites More sharing options...
Gaia Posted December 30, 2011 Share Posted December 30, 2011 Your diet looks spot on! But I am wondering what are you eating for dinner? I like the workout your friend the personal trainer wrote for your Back! I haven't done upright rows for so long. . . maybe I will take that into consideration next time I do my Back routine! Link to comment Share on other sites More sharing options...
Synny667 Posted December 30, 2011 Author Share Posted December 30, 2011 Dinner has been an issue I can't figure out. I am at the gym with all the classes and lifting after work and some nights I don't get home till late so my dinner is usually just a protein shake. I have thought about a sandwich for dinner but I don't know. I have tried eating when I get home but have to stay up and that is hard for me to do cause I am usually exhausted. My friend actually took off deadlifts and put on the back extension and upright row. Told me to save the deadlifts for a legs day even though it is also a back exercise. The upright rows sure did feel good last night and 45 lbs was more than I ever considered doing. Link to comment Share on other sites More sharing options...
Gaia Posted December 31, 2011 Share Posted December 31, 2011 Just wanted to make sure you are getting enough calories and that you don't push yourself into getting sick (first sign that your body is not getting what it needs to stay healthy). I have a protein shake at 9 at night, so I hear you (plus the plant based protein shakes seem to be easy to digest at night, so I do not have a heavy stomach when I do it that late at night, and right before bedtime an hour or so later). Sandwich is good also. Take one with you to the gym, and eat one on the way home after your workout (or perhaps at the gym, right after the workout - along with the protein shake you probably do also right after a workout). Another one that I like to do, is go and buy brown rice vegetarian sushi rolls (with avocado and carrots and pickled ginger - no wasabi for me please!) and just eat 2 or 3 of them a night (and save the other half for the next night - they keep pretty well in the frig). Cereal is another example of something healthy to eat at night that is quick (doesn't have to be just for breakfast!). Link to comment Share on other sites More sharing options...
Synny667 Posted December 31, 2011 Author Share Posted December 31, 2011 Not much on sushi unless it is asparagus rolls!! I will probably start packing a sandwich to eat at the gym since it will travel better and not need a fridge. Usually a protein shake tides me over cause of the almond milk and double serving of protein but tonight I am going to try a small dinner. Just ready for a big fat cinnamon roll and chai latte tomorrow, my treat from a local vegan bakery that are OMG good that even my meat eater friends try to steal my goodies from there!! Link to comment Share on other sites More sharing options...
Synny667 Posted January 1, 2012 Author Share Posted January 1, 2012 Just got home from ringing in the new year and I know this will be my year! I got to talk to someone who means a lot to me and got the thumbs up so full speed ahead! Ready to see what each day brings me but for now I sleep lol. Link to comment Share on other sites More sharing options...
Gaia Posted January 1, 2012 Share Posted January 1, 2012 Happy New Year!Full speed ahead! Double thumbs up from me! Link to comment Share on other sites More sharing options...
Synny667 Posted January 1, 2012 Author Share Posted January 1, 2012 Oh Gaia I did post a before pic and recent pic if you want to check out my progress Ready to kill it with some cardio and some sauna detox time lol. Celebrated a lil to much for my own taste Link to comment Share on other sites More sharing options...
Synny667 Posted January 1, 2012 Author Share Posted January 1, 2012 Ok so my New Year has started good! Breakfast 1 LARGE green monster Lunch1/2c grape nuts8 oz almond milk Turbokick:60 minsTurning today into a rest day and going to do most of my cooking for the week! Link to comment Share on other sites More sharing options...
Synny667 Posted January 2, 2012 Author Share Posted January 2, 2012 Ok so it is a fantastic morning!! Still trying to figure out my workout for the day. I didn't think about it all weekend and now I gotta decide lol. I want to either do back or chest or chest or back.... I love working them both out too!! Ok I will go with back hello rows here I come tonight!!!!! Breakfast1/2c grape nuts8oz almond milk14 oz green monster Nancy style Snack1 brown rice cake1 heaping tbsp almond butter Lunch2 slices ezekiel bread1 vegetable patty2.5 oz sliced mushroom2 tbsp spicy brown mustard1/4 sliced onion1 tbsp coconut spread1 1/2c homemade lentil soup Sweet tooth attack4 dates Snack16 oz green monster 1 scoop rice protein powder SupperBanana maple instant oatmeal1/4c no nuts trail mix Post workout 8 oz vanilla rice milk2 scoops rice protein powder No cardio!!!Iso row: 1 set 55 lbs 12 reps, 3 sets 65 lbs 10 reps, 3 sets 70 lbs 10 repsLat pulldown: 1 set 60 lbs 12 reps, 3 sets 75 lbs 12 , 3 sets 90 lbs 10 repsBack extension: 7 sets 12 repsBent over row: 1 set 65 lbs 12 reps, 3 sets 75 lbs 12 reps, 3 sets 85 lbs 10 repsUpright row: 1 set 45 lbs 12 reps, 6 sets 55 lbs 8 repsTricep extension: 1 set 20 lbs 15 reps, 3 sets 30 lbs 12 reps, 3 sets 35 10 repsRope pulldown: 1 set 60 lbs 12 reps, 3 sets 70 lbs 12 reps, 3 sets 80 lbs 12 repsKickbacks: 1 set 10 lbs 12 reps, 3 sets 12 lbs 12 reps, 1 set 15 lbs 12 reps, 2 sets 15 lbs 10 reps Link to comment Share on other sites More sharing options...
amandagracewing Posted January 3, 2012 Share Posted January 3, 2012 Hey there lady! So your journal basically kicks major VEGAN BOOTY! LOVE IT! I'll be emailing you later today! Keep up the amazing work!! So excited to see your progress! Link to comment Share on other sites More sharing options...
Synny667 Posted January 4, 2012 Author Share Posted January 4, 2012 Ok so very rough day.... I spent half the afternoon and most of the evening in the emergency room. Guess all the problems I have been having the past couple days is due to bowel spasms????? and the doctor sent me home with prescriptions. Don't know if I want to take them since I am sure they aren't vegan friendly at all. I am caught in a catch 22... Breakfast14 oz green monster Snack3/4c Uncle Sam wheat flakes and flaxseed cereal6 oz rice milk Lunch 1 ezekiel tortilla1 field roast apple sage link1/2c mashed pinto beans1/2c mashed sweet potatoes10 brussels sprouts SupperLARGE bowl of grape nuts and rice milk After lunch my stomach went into a total chaotic gut wrenching pain.... Needless to say I did not make it to the gym and I am completely annoyed Link to comment Share on other sites More sharing options...
Gaia Posted January 4, 2012 Share Posted January 4, 2012 Oh no! Did this come on all of a sudden? Or has it been happening here and there? Link to comment Share on other sites More sharing options...
Synny667 Posted January 5, 2012 Author Share Posted January 5, 2012 Started back in November but stopped using soy products and it stopped but all of a sudden Sundy it hit me like a ton of bricks and been suffering everytime I eat. Until dinner tonight that is when I had a packet of gluten free oatmeal and no nuts moutain mambo trail mix.... Link to comment Share on other sites More sharing options...
Synny667 Posted January 5, 2012 Author Share Posted January 5, 2012 Ok today was a iffy day but made it through. Stomach bothered me 3 times and ended up getting sick once. This is rough but will help me listen to my body better. Breakfast12 oz green monster Snack2 slices ezekiel bread2 tbsp fresh ground peanut butter(stomach attack #1) Lunch1/4 uncooked brown rice cooked in water2 tbsp korean bbq sauce1 3/4c mixed vegetables (onions, mushrooms, peas, carrots, corn, green beans, broccoli and water chestnuts)1/4c kimchi(stomach attack #2 and I got sick) Snack 12 oz green monster1 serving tortilla chips1/2c salsa(was hungry so I ate this BIG mistake stomach attack #3) Supper1 packet gluten free instant oatmeal1/4c no nuts moutain mambo trail mix(no problem as of yet) Post workout8oz rice milk2 scoops rice protein powder I didn't feel up to doing any cardio so I went straight into weights and started feeling much better Didn't feel strong at all but felt the need to push myself ChestIncline chest press 3 sets 60 lbs 12 reps, 3 sets 60 lbs 10 reps, 1 set 60 lbs 8 repsFlat bench press with dumbbells 3 sets 25 lbs 12 reps, 4 sets 30 lbs 8 repsDecline bench press 55 lb 12 reps, 6 sets 75 lbs 12 repsMachine vertical flye 3 sets 30 lbs 12 reps, 3 sets 40 lbs 8 reps BicepsAlternating bicep curl 3 sets 15 lbs 12 reps, 2 sets 20 lbs 12 reps, 1 set 20 lbs 8 reps21's 1 set 30 lbs, 2 sets 20 lbsReverse bicep curl 2 sets 30 lbs 12 reps, 4 sets 20 lbs 12 reps Link to comment Share on other sites More sharing options...
amandagracewing Posted January 6, 2012 Share Posted January 6, 2012 Hi Nancy! Your chest and bic's workout is awesome! Keep up the great work and hard training! I love it! I know you're staying away from gluten- do you know if the korean bbq sauce has gluten in it? A lot of those sauces do- might be trigger on the stomach ache. Soy sauce and a lot of dressings have gluten in them- unfortunately. Just a thought! xo Link to comment Share on other sites More sharing options...
Recommended Posts
Create an account or sign in to comment
You need to be a member in order to leave a comment
Create an account
Sign up for a new account in our community. It's easy!
Register a new accountSign in
Already have an account? Sign in here.
Sign In Now