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Thanks for setting up this challenge - it's awesome to know that you're not alone in this sometimes challenging journey. My goal is to compete in my first figure competition in July/Aug 2012.

I didn't think I'd be affected by the holiday - but OH BOY! I've gotten off track with diet for sure! Yikes! It's ok -I'm cleansing today and my delivery of organic fruits and veggies will be coming and I'll do weekly meal planning.

My other challenge is a "gimpy" knee. I had surgery in March 2011 and it still hasn't healed properly. I'm doing PT plus weights (Have Dr's clearance to train).

 

My other goal is to be more conscience of my protein intake. I think I'll have more gains if I do. I follow a mostly raw-vegan diet so I know I get enough protein for the average person. However for the muscle gains I need - I think I need to increase my (raw) protein shakes.

 

Here I go!!!

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Felt great to be back in the game! Awesome workout and clean eating today!

 

Dumbbell bent over row

close grip seated row

bench press

dumbbell overhead press

lateral dumbbell flys

tricep pull downs

dumbbell bicep curl

4 circuits of each - increasing weight each time/ 5min of cardio at 75% MHR between each circuit'

4 sets of ab curls on the ball

 

Diet

Green juice laced w. spirulina

Green smoothie - 2 scoops of sunwarrior, spinach, tbls Cocoa, 1banana, 1/3 C of oats

Superbowl - small apple, 2 TBLS chia seed, 4 TBLS hemp seed 1C raw almond mylk

Postworkout shake - 2 scoops sunwarrior, 4 TBLS Hemp protien, Glutamine and BCAAs

Large salad with 3C lettuce, 1/2 small avocado, bunch of spouts, pumkin seed, mato and homemade creamy apple dressing

Sunwarrior choc protien shake

Seitan & Brocolli

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Jan 2.

 

Today's was a great workout. I went a little light since I was doing legs and didn't want to over tax my bad knee.

 

4 circuits - increasing weight each circuit. 5 min of cardio on the bike at about 75% MHR

Smith machine squats

Squats w dumbbells

hamsting curls

Deadlifts

calf press (using leg press)

 

Diet:

Lg green soothie, 2 scoops sunwarrior, spinach, strawberries, 1/3 C oats

Post workout protein shake: Hemp protein, sunwarrior & Spirulina - BCAA's & Glutamine

Large salad with hemp seeds, sunflower seeds and raw dressing

Vegan meatloaf (Claudia's recipe SUPER YUM!) & broccoli

Green smoothie - Sunwarrior choc protein, 1 TBLS cocoa, romaine lettuce, straberries

Setian & green beans

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Ok, first day back to work - yuck! I wish I could just train for the competition full time.

My knee is holding up however, I'm REALLY worried that I've hurt my shoulder. Going to ice it tonight.

 

Workout:

35 min cardio - precore

 

Diet

Post cardio smoothie - spinach, 2 scoops sun warrior, tbls cocoa, oats, maca

superbowl - small apple, 4tbls hemp seed, 2 tbls chia seed, almond mylk

Vegan meatloaf, gravy with raw cabbage & hempseeds

Huge salad with sprouts & pumpkins seeds and homemade dressing

Protien shake - hemp, sunwarrior

Flax crackers and homemade vegetable bean

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Jan 5

 

 

 

Knee is holding up - still going lite though because I have really thick legs

 

3 circuits - increasing weight each circuit.

Leg press

Smith machine 1 legged squats

hamsting curls

Hamstring lifts with ball

calf press (using leg press)

 

Diet:

preworkout oatmeal with sunwarrior protein a few goji berries

Postworkout - protein smoothie w/ banana & swiss chard

Cabbage with lemon little oil & hemp seeds/ Vegan meatloaf

Large salad with sprouts and homemade dressing

protein shake - 2 scoops sunwarrior

Setian & gravy, greenbeans, salad with avocado & homemade dressing

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Ok haven't posted in a few days - it's hard to remember.

 

Knee is holding up - still going lite though because I have really thick legs

 

Jan 8-

3 circuits - increasing weight each circuit.

Leg press

Smith machine 1 legged squats

hamsting curls

Hamstring lifts with ball

calf press (using leg press)

 

Jan 6 - cardio

 

Jan 7 Rest day

 

Jan 8 - 4 circuits

5 min warm on bike

Legs

leg press

Hamstring curl

2 min jumprope

Adductors

abductors

2 min jump rope

 

Abs on the decline w/ 2lb ball

calf raises

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Felt great to be back in the game! Awesome workout and clean eating today!

 

4 sets - increasing weight each set

Dumbbell bent over row

close grip seated row

Delt pulls with Rope

tricep pull downs

Tricep kickbacks

dumbbell bicep curl

Barbbell bicep curls

Core work

 

Diet

Pre-workout: Oatmeal with sunwarrior vanilla

Homemade coconut yogurt with sunwarrior protein powder

Golden Beet salad with microgreens and protein shake

Snack - protien shake

Dinner - Home made vegetable bean soup

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35 min cardio on precore

 

Diet:

Post workout smoothie - spinach, sunwarrior, cocoa, spirulina, banana & strawberries

Superbowl chia seeds, & hemp seeds, rice mylk, apple

salad - greens, sprouts, tomato, pumpkin seeds, sunflower seeds, homemade cucumber dressing

Raw yogurt with sunwarrior protein

Protein shake

Seitan salad wth peas, sprouts & avacado & Flax seed oil

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Back & Bic's today:

 

close grip rows

Barbell upright rows

Wide grip pull ups

Close grip pull ups

rows

 

Diet - Was really hungry today...

 

Pre-workout: Oatmeal with protein powder

Post-workout: Hemp protein with coconut mylk

Green smoothie - choc protein, romaine, stawberry, maca & Cocoa

Veg bean soup & Golden beet salad

Oatmeal with almonds

2 clementines

Vegan meatloaf w/ Gravy, rice, peas & corn

Still feeling hungry - Chocolate protein shake with rice mylk

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Did legs today. Going light since I'm training for figure and my thighs are big alreay

 

hamstring curls

Calf raises

abductor & adductor on the ropes

leg press

plyos on the step

 

Diet:

Preworkout - oatmeal with protein powder

Postworkout - hemp protien shake

kale salad with gimmie lean sausage, white means and rice

2 clemintines

Burrito (gimmie lean sausage, beans and sweet spuds with enchillada sauce) SUPER YUM!

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Today was a rest day. My calves and back are on fire from previous workouts - LOVE IT!!!

 

Diet

Green Smoothie - spinach, oats, orange vailla protein powder

Super bowl: Chia & hem seed with apple and coconut mylk

Cabbage salad with sunflower seeds, chickpeas & shrooms

apple & almonds

Protein shake

Vegan burrito for dinner - can't wait - leaving work now!

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But day!!!!

 

1 legged squats - smith machine

rear leg lifts with cables

squats with ball between the knees

Lunges

 

Diet:

Green juice w/Spirulina

Green Smoothie w/ vega, coconut mylk, oats, spinach strawberry

Superbowl - chia & hemp seeds with apple & coconut mylk

Tempeh & Sweet spud

Post workout protein shake

vegan burrito

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Upright rows

Lateral raises

rear Delt rows w/ rope

Rear delt flyes

Tricep pull downs

kickbacks

 

Diet

pre workout - Quinoa with banana and almond mylk

Postworkout protein shake

Super bowl

Cabbage & chickpea salad

salad with romaine, edamame, sesame & pumpkin seeds

sauteed Seitan & mushrooms, kale, brown rice

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cardio - 35 min high intensity on the treadmill

 

My diet wasn't that great today. Weekend are always a challenge since there is less structure in the day

Green Smoothie

Apple, avocado, sprouts on toast

Tempeh salad

Quinoa with banana

Protein shake

Popcorn

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