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Synny's training journal


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OH yeah I am so doing a happy dance!!! Well kinda since my legs feel like i have been ran over by a mac truck lol. Went to the store to get kale and a lemon and found exactly what I have been craving.... a gluten free vegan individual pizza!!!! I don't have to worry about eating a big pizza all by myself!!

 

Breakfast

1/2c dry oats cooked in water

1/4c dried cranberries

2 tbsp whole flaxseed ground up

 

Snack

Two moms in the raw gojiberry granola bar

5 dates

 

Lunch

1 slice lentil loaf

1 corn bread muffin

1 baked potato

6 roasted aparagus sprears and brussels sprouts

 

Snack

1 1/2c applesauce

1 scoop protein powder

 

Post workout

8 oz almond milk

2 scoops protein powder

 

Supper

gluten free vegan cheese pizza

 

Bedtime

8oz almond milk

1 scoop protein powder

 

21 min elliptical

60 mins yoga

 

Incline chest press: 3 sets 55 lbs 20 reps, 3 sets 55 lbs 15 reps, 2 sets 55 lbs 12 reps

Flat chest press: 3 sets 45 lbs 20 reps, 3 sets 45 lbs 15 reps, 2 sets 55 lbs 12 reps

Decline chest press: 3 sets 55 lbs 20 reps, 3 sets 55 lbs 15 reps, 2 sets 55 lbs 12 reps

Incline flye: 2 sets 15 lbs 20 reps, 3 sets 15 lbs 15 reps, 3 sets 15 lbs 12 reps

Tricep extension: 3 sets 15 lbs 20 reps, 3 sets 15 lbs 15 reps, 2 sets 15 lbs 12 reps

Rope pulldown: 3 set 40 lbs 20 reps, 3 sets 40 lbs 15 reps, 2 sets 40 lbs 12 reps

Seated machine dips: 3 sets 45 lbs 20 reps, 3 sets 45 lbs 15 reps, 2 sets 45 lbs 12 reps

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Rockin day!!! Sun was out, kinda windy and warm, work was a breeze but full of temptations, didn't eat any temptation. Got to the gym and it felt great. I can say I honestly gavae it 200% and when I wanted to short myself a rep or 2 I told myself 1 more rep just 1 more rep and finished out my set.

 

Breakfast

1/2c dry oats cooked in water

1/4c dried cranberries

2 tbs whole flax seed ground up

1/4c almond milk

 

Snack

10 oz green monster smoothie

 

Lunch

1 slice lentil loaf

6 roasted brussels sprouts

5 roasted asparagus spears

1/2 large sweet potato mashed with cinnamon only

1 cornbread muffin

 

Snack

1c cinnamon applesauce

5 walnut halves

1 scoop protein powder

 

Preworkout snack

16 oz green monster smoothie

 

Post workout

8 oz almond milk

2 scoop protein powder

 

Bedtime

8 oz almond milk

1 scoop protein powder

 

 

Turbokick: 45 mins

Back/Biceps

Iso row: 3 sets 45 lbs 20 reps, 3 set 45 lbs 15 reps, 2 sets 45 lbs 12 reps

Back extension: 3 sets 20 reps, 3 sets 15 reps, 2 sets 12 reps

Iso pulldown: 1 set 25 lbs 20 reps, 2 sets 30 lbs 20 reps, 3 sets 30 lbs 15 reps, 2 sets 30 lbs 12 reps

Narrow grip cable curl: 3 sets 25 lbs 20 reps, 3 sets 25 lbs 15 reps, 2 sets 25 lbs 25 reps

21's: 8 sets 12 lbs

Reverse curl: 3 sets 30 lbs 20 reps, 3 sets 30 lbs 15 reps, 2 sets 30 lbs 12 reps

 

Thinkin I could possibly up my weight a bit next week. Not much but will try 5 lbs on somethings. Really want to build some muscle.

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So a friend planted a seed in my brain and another friend watered that seed. I am seriously considering doing the Warrior Dash this year..... I need to decide by this weekend so I can switch my training around if I decide to do it. Any thoughts anyone?????

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Ok it didn't take me long to decide on the Warrior Dash.... I am so doing it!! Monday I will kick turbo out the door and welcome the track around the gym so that I can work on my running. Had a happy run in with a guy I like at the gym... *insert dreamy eyes* I got to even watch him workout What a great day to be me.

 

Breakfast

1/2c dry oats cooked in water

1/4c dried cranberries

2 tbsp whole flaxseed ground up

1/4c almond milk

 

Snack

2 moms in the raw gojiberry granola bar (yoga made me hungry..... and I didn't have time to make a green monster)

 

Lunch

1 slice lentil loaf

1/2 large sweet potato mashed with only cinnamon

8 roast brussels sprouts

5 asparagus spears

1 cornbread muffin

 

Snack

1c cinnamon applesauce

1/4c crushed walnuts

1 scoop protein powder

 

Post workout

8 oz almond milk

2 scoops protein powder

 

 

Yoga: 60 mins

Boot camp (same format from Tuesday): 55 mins

Legs

Leg press: 3 sets 270 lbs 20 reps, 3 sets 270 lbs 15 reps, 2 sets 360 lbs 12 reps I thought about trying to go heavier but was side tracked watching mcdreamy workout on the leg press I was using....

Sumo Squat: 3 sets 65 lbs 20 reps, 3 sets 65 lbs 15 reps, 2 sets 65 lbs 12 reps need to up this weight next week felt to light after doing the leg press

Stiff leg deadlift: 3 sets 65 lbs 20 reps, 3 sets 65 lbs 15 reps, 2 sets 65 lbs 12 reps

Seated calf raise: 3 sets 90 lbs 20 reps, 3 sets 90 lbs 15 reps, 2 sets 90 lbs 12 reps need to either add a couple more sets or up my weight after the 3 sets of 20 reps

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My one day off from work was a busy one..... I did all my shopping and I hope made enough food for the week. I am sure I did just always worry that I don't. Everything is gluten free (getting sick of gluten free btw.....) but I miss my wheat products especially my ezekiel bread!!! I made baked mac and "cheez" with veggie pattie, spicy sweet potato chili with cornbread muffins, sloppy lentils minus the bun, baked potato bites, roasted asparagus and spicy green beans with mushrooms. Was going to make some rice pudding but it is to late now and I am to tired. I really wish I could get 2 days off again.

 

Breakfast (my treat day and I woke up super hungry)

cinnamon roll

green tea

chedder and herb scone

 

Lunch

3 pieces of gluten free veggie pizza (homemade with gluten free crust, daiya cheese, spinach, onions, mushrooms and black olives with garlic and herb marinara sauce)

 

Supper

3 pieces gluten free veggie pizza

 

Post workout

8 oz almond milk

2 scoops protein powder

 

Turbo kick: 50 mins

Chest/biceps

Dumbbell fly: 3 sets 15 lbs 20 reps, 3 sets 15 lbs 15 reps

Dumbbell chest press: 3 sets 20 lbs 20 reps, 3 sets 25 lbs 15 reps

Straight arm pullover: 3 sets 15 lbs 20 reps, 3 sets 15 lbs 15 reps held the dummbell wrong and arm almost popped out of the socket.... didn't like that feeling. doesn't hurt and isn't tender but teach me to do that again

1 arm preacher curl: 3 sets 12 lbs 20 reps, 3 sets 15 lbs 15 reps

Preacher hammer curl: 3 sets 15 lbs 20- reps, 3 sets 20 lbs 15 reps

Seated dumbbell inner bicep curl: 3 sets 10 lbs 20 reps, 3 sets 10 lbs 15 reps

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Haven't had any problems in a couple weeks now. I am achy from my arm trying to pop out of the shoulder socket last night. I have the day off from weights but will do what I can in yoga to stretch it out some. was looking in the mirror last night and realized I need to take a new pic lol. I do look a little skinnier. Got into a size 14 jeans yesterday!!! When I started out I was in a size 24/26 depending on the cut of the pants. Now in a size 14/16!! I gotta remember slow and steady wins the weight loss race

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Ahhh my active rest day. Ok so the extent of my gym time was....

Turbokick (last one till after warrior dash) 50 mins

Yoga: 65 mins

 

Breakfast

1c dry oats cooked in water

2 tbsp flax seed ground up

1/4c dried cranberries

 

Lunch

2/3c sloppy lentil

4.85 oz baby red potato roasted

5 asparagus spears roasted

1/2c sauteed onion

3 crimini mushrooms sauteed

2/3c sauteed green beans

 

Snack

2 pieces gluten free veggie pizza

 

Supper

1c sweet potato chili

1 cornbread muffin

8 oz almond milk

1 scoop protein

 

Just kinda hungry today. I know I ate a lot but not upset over it. Will be starting my running tomorrow so I know I will burn off anything that needs burned off

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Ready to hit the gym and skip work. I really want to start running for the warrior dash that is 4 months away and well I don't run hahaha! I am a ball of nerves and excitement!! I barely managed to finish a 80 mile bike ride for charity but like my tattoos say strength and dedication. Time to focus. BTW new progress pics will be uploaded tonight.

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Ok so day 1 of Warrior Dash training and I am proud of myself! BTW updated pic on the before and after section.

 

Breakfast

1c dry oats cooked in water

2 tbsp whole flax seed ground up

1/4c dried cranberries

1/4c almond milk

 

Snack

10 oz green monster

 

Lunch

1/2c sloppy lentils

4 oz roasted potato

5 roasted asparagus

2/3c green beans

1/2c onion

2 crimini mushrooms

 

Snack

no bake cookies......

 

Post workout

16 oz green monster

 

 

Run/walk: ran 3 laps, walked 3 laps, ran 1 lap, walked 1 lap, ran 2 laps, walked 2 laps, ran 1 lap, walked 1 lap, ran 2 laps, walked 2 laps, ran 1 lap, walked 1 lap, ran 2 laps, walked 1 lap=1 mile run, 1 mile walk

 

Back/biceps

Wide grip pulldown: 3 sets 60 lbs 20 reps, 3 sets 75 lbs 15 reps, 2 sets 90 lbs 12 reps

Bent over row: 3 sets 55 lbs 20 reps, 3 sets 60 lbs 15 reps, 2 sets 65 lbs 12 reps

Narrow grip pulldown: 3 sets 45 lbs 20 reps, 3 sets 60 lbs 15 reps, 2 sets 75 lbs 12 reps

1 Arm Dumbbell row: 3 sets 15 lbs 20, 3 set 20 lbs 15 reps, 2 sets 20 lbs 12 reps

Upright row: 4 sets 45 lbs 10 reps, 4 sets 45 lbs 12 reps

Ez bar curl barbell only: 3 sets 20 reps, 3 sets 15 reps, 2 sets 12 reps

Rope hammer curl: 3 sets 30 lbs 20 reps, 3 sets 35 lbs 15 reps, 2 sets 40 lbs 12 reps

Preacher Curl with ez bar only: 3 sets 20 reps, 3 sets 15 reps, 2 sets 12 reps

 

Feeling pretty good. Ready to run again but I gotta decide what days I want to run. Hell I just might run everyday after my workout even it if it just a 1/4 mile.

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