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I haven't been around VBBF much these past few months.

 

In August I sliced my EHL tendon in my right foot. I had surgery to repair the tendon 10 days later and I am still recovering. I'm walking now, but no running for at least another month. This means that I'm relying on cardio machines like the elliptical and stationary bike (I loathe cardio machines..) but it's better than nothing. Onward and upward.

 

As for goals, I'd like to drop some bodyfat while maintaining muscle mass. I was hoping to run a marathon in 2012, but if that doesn't happen I'm not going to get upset about it...I'd rather give my foot time to heal properly.

 

I've been having difficulties with motivation lately. I was thinking back to when I was getting great results, and realized that was also when I was diligently keeping a training journal on VBBF. So here we go.

 

29/12/11:

 

Workout:

30 min. stationary bike

13 min. incline walking on treadmill

 

DB chest press (3x20x10) supersetted with DB rows (3x25x10)

DB shoulder press (3x15x8) supersetted with DB lat raises (3x8x8)

 

stretching & abs

 

Diet:

banana

kabocha squash & black beans, couscous, lots of salad greens

baby carrots

a few sweet potato fries

black bean soup, roasted green beans

a bit of soy nog

 

Not that bad of a day. Could have done without the fries and the soy nog, but oh well.

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30/12/11:

 

Workout:

60 min. elliptical

a bit of stretching

 

was contemplating doing pilates or yoga in the evening, but I've had a stupid headache for the past two days that just won't go away. I get them whenever the atmospheric pressure changes. Fun times.

 

Diet:

oats with banana + flax

baby carrots and bell pepper

sauteed collard greens with black beans

salad with mixed greens, carrot, tomato, edamame, nori, and miso vinaigrette

4 tangerines, 1 apple

 

Pretty happy with my diet today - lots of veggies and fruit. I went to Trader Joe's and I even managed to leave without buying any of the delicious vegan chocolate treats.

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31/12/11:

 

Workout:

15 min. elliptical

15 min. incline walking on treadmill

15 min. recumbant bike

 

5 circuits with 15 lb DBs: kettlebell swings (20 reps), DB squats (15 reps), hammer curls (10 reps)

 

stretching

 

I had some more exercises planned but my surgery foot was aching and when it says stop, I stop. I think it was upset about the incline walking. It seems fine now though.

 

Diet:

Ugh. Started the day out great with lots of fruits and veggies, but had a few too many New Year's Eve snacks. We had a pizza night, and although my pizza was on whole wheat crust with flax, I still ate waaaay too much of it. Sigh. Tomorrow is another day.

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01/01/12:

 

Rest day today. Was mostly a lazy bum. Why do I always eat the cruddiest on rest days? Sigh. Back at it tomorrow. Glad the holidays are over, truth be told. Less holiday celebrations/food around!

 

02/01/12:

 

Made myself spend 30 min. on the elliptical even though I really didn't want to!

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03/01/01:

Couldn't get motivated to get my butt to the gym - argh!

 

So far the new year hasn't been that productive for me. I'm letting a personal situation depress me and all I want to do is sit on my butt and eat junk.

 

Since my running won't be high mileage for quite a few months (I can't even start to run until end of Jan) I've decided to turn my attention to a four-day strength routine. It's a push/pull split, that looks like the following:

 

Day 1 - Horizontal Push/Pull & calves & abs

DB row (5x5)

Upright DB row (3x8)

DB bench (5x5)

Incline DB bench (3x8)

Seated calf raises (3x8)

Weighted crunches (3x12)

Day 2 - Quad dominant/ham accessory & biceps

DB split squats (5x5)

Step ups (3x8)

Seated leg curl (3x12)

Hammer curls (3x8)

 

Day 3 - Vertical push/pull & abs

Lat pulldown (5x5)

DB pullover (3x8)

DB push press (5x5)

Lateral raises (3x8)

Weighted crunches (3x12)

 

Day 4 - Ham dominant/quad accessory & triceps

DB deadlifts (5x5)

DB lunge (3x8)

Goblet squat (3x12)

Skull crushers (3x8)

 

01/04/12:

quick elliptical workout, 30 min.

 

01/05/12:

 

Workout - Vertical push/pull & abs

Lat pulldown: 5x5x60

DB pullover: 1x8x15, 1x8x20, 1x8x25

One-arm DB push press: 5x5x25

Lateral raises: 3x8x10

 

20 min. incline walking on treadmill (and no foot pain afterward - yay!)

 

Weighted crunches: 3x12x15

Stretching

 

Diet:

lentils with kale and couscous

1 tangerine

protein powder, leftover couscous

4 tangerines

tofu "steaks" smothered with onions and mushrooms, steamed kale

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09/01/12:

 

Workout - Horizontal Push/Pull:

DB row:

5 x 25

5 x 30

5 x 30

5 x 30

5 x 30

 

Upright DB row:

15 x 8

15 x 8

15 x 8

 

DB Bench:

20 x 5

25 x 5

25 x 5

25 x 5

25 x 5

 

Incline DB Bench:

20 x 8

20 x 8

20 x 8

 

Seated DB Calf Raises:

30 x 12

30 x 12

30 x 12

 

Decline Crunches:

BW x 12

BW x 12

BW x 12

 

20 min. incline walking on treadmill (worked my way up to 3.0 mph and 15% incline and no foot pain, hurrah!)

 

I want to start incorporating morning walks into my days. If nothing else it will get me back in the habit of morning runs once I'm able to start up again.

 

Diet:

small portion of seitan with a bit of potatoes and carrots, green beans

1 apple

salad with spinach, chickpeas, cashews, sun-dried tomatoes, cherry tomatoes, carrot, nutritional yeast, and flax

protein shake, oats with applesauce

2 oranges

2 apples

salad with spinach, chickpeas, carrot, and nutritional yeast

2 oranges

1 muffin

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Viva - I'm not sure. My running mileage is going to be pretty low as I start out. I'm going to see what happens. I might eventually go back to 3x/week full-body once my running amps back up.

 

Hi Chewy! There's so many new folk around here now! It's great to see the boards so active.

 

10/01/12:

 

Workout - Quad dominant/hamstring accessory & biceps:

 

I tried to do some split squats, but I guess my foot isn't ready for that so I quit after 1 set, it just didn't feel right. They put a lot of stress right where my tendon was sliced.

 

Goblet Squats:

5 x 35

5 x 40

5 x 40

5 x 40

5 x 40

 

DB Step Ups: (damn these were hard, my lower body is still so weak!)

8 x 15

8 x 15

8 x 15

 

Seated Hamstring Curls:

12 x 30

12 x 30

12 x 30

 

Hammer Curls:

8 x 15

8 x 20

8 x 20

 

That's it for today. Did some quick stretching then I had to leave.

 

Diet:

oats with applesauce

salad with romaine, seitan, and veggies

smoothie with vega, banana, and soy milk

muffin

apple

"beef" and veggie stew

pineapple

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11/01/12:

 

Workout:

 

No formal gym time, but I walked for close to 3 miles. Best part - my foot didn't hurt at all! I'm still in my orthopedic shoes, I'm nervous to go walking very far from home without them.

 

Diet:

 

pineapple

"beef" and veggie stew

1 apple, 1 banana

salad with romaine, green beans, carrot, tomato, and nutritional yeast

1 apple

chickpea and cauliflower curry, brown rice

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I love fruit! I have a serious sweet tooth and fruit keeps me from reaching for other sugary things. I've tried lower carb diets and they just never work for me because I miss fruit too much.

 

These are the shoes I ended up getting. My surgeon was adamant that they had to be Dansko, and luckily they have a very different vegan options:

http://www.zappos.com/dansko-veda-black-canvas

 

I'd like to get these ones eventually but I need to get a job first:

http://www.zappos.com/dansko-volley-coated-canvas-black-coated-canvas

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12/01/12:

 

Didn't get a workout in today. I had an interview at a company that was so draining - I talked to 7 people! I basically had to talk and be on my game for four hours straight so I am drained. I just want to curl up in bed with a book.

 

Diet:

oats with applesauce, banana, and soy milk

cauliflower and chickpea curry

sushi tacos (tofu, brown rice, lettuce, and carrot wrapped up in a nori 'taco shell')

1 glass blueberry juice

a couple of oranges

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Ha, no expense account. The whole job situation is so frustrating right now, made complicated by work visas and the like. Some big decisions to be made in the next two weeks, I'm just waiting to hear back from a couple of interviews. The ones yesterday went alright, I have a follow up phone interview this afternoon so I'm taking that as a good sign.

 

13/01/12:

 

Workout - Vertical Push/Pull & Abs

Lat Pulldown:

5 x 45

5 x 45

5 x 45

5 x 45

5 x 45

 

DB Pullover:

8 x 25

8 x 25

8 x 30

 

One-Arm DB Push Press:

5 x 25

5 x 25

5 x 30

5 x 30

5 x 30

 

DB Lateral Raises:

8 x 10

8 x 10

8 x 10

 

HIIT on stationary bike:

3 min warm up

10 intervals (30 sec on/60 sec off)

3 min cool down

 

Weighted Crunches:

12 x 20

12 x 20

12 x 20

 

Stretching

 

Diet:

oats with apple, protein powder with soy milk

banana

HUUUGE salad (romaine, kale, tomato, carrot, brussel sprouts, tofu, cashews, nutritional yeast, brown rice, and flax)

a few baby carrots

pumpkin soup, red lentils, broccoli

orange

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14/01/12:

 

Workout - Hamstring Dominant/Quad Accessory & Triceps:

DB RDLs:

40 x 5

40 x 5

40 x 5

40 x 5

40 x 5

 

Wow my grip sucks!

 

Reverse Lunges (kept these at bodyweight since they are pretty tough on my foot right now):

BW x 8

BW x 8

BW x 8

 

Goblet Squats:

30 x 12

30 x 12

30 x 12

 

DB Skullcrushers:

10 x 8

10 x 8

10 x 6

 

Stretching

 

It was a beautiful afternoon so for cardio I went for a 3 mile walk. Foot was just getting sore toward the end, toward that it was just fine.

 

Diet:

 

Ha. Got a little tipsy during the 49ers game which resulted in some poor food choices...went out for a sushi dinner and I had an avocado roll and veggie gyoza, but then I came home and ate way too much chocolate cake. Oops.

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it was a good game! Usually I'm an Oakland fan, but since they're not in the play-offs it's fun to cheer a winning team for once.

 

15/01/12:

 

rest day

 

16/01/12:

 

Workout - Horizontal Push/Pull

 

DB row:

30 x 5

35 x 5

40 x 5

40 x 5

40 x 5

 

upright DB row:

15 x 8

15 x 8

15 x 8

 

DB bench:

25 x 5

25 x 5

25 x 5

25 x 5

25 x 5

 

incline DB bench:

20 x 8

20 x 8

20 x 8

 

standing DB calf raise:

30 x 8

30 x 8

30 x 8

 

weighted DB crunch:

20 x 12

20 x 12

20 x 12

 

stretching

 

later on went for a 3 mile walk

 

Diet:

banana, protein powder + soy milk

giant salad with mixed greens, carrot, tofu, brussel sprouts, onion, cauliflower, turnip, nutritional yeast, and flax

2 mandarins

mung bean curry, brown rice

salad greens

1 glass red wine

2 mandarins

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