ceasom Posted February 8, 2012 Author Share Posted February 8, 2012 Managed a good 6 mile run in 53 minutes before work today. It was my first run in over a week, but it felt good. 622 calories burned. Here's what I ate today: Breakfast - quinoa & millet with chia seed & dried cherries, rice milk, black teaPost run snack - veg WFHO & raw protein shakeLunch - 2 gardein scalopini, steamed mixed veggies, green teaSnack - banana & almond butter, green teaDinner - large spring green salad, home made hummus, apple, black bean brownie, green teaSnack - warm rice milk, 2 slices wholewheat toast Link to comment Share on other sites More sharing options...
ceasom Posted February 9, 2012 Author Share Posted February 9, 2012 Amazing weights workout today I tired 3 new exercises from the Men's Health Spartacus workout at the end of my normal routine. decided to mix up some of the weights too by increasing weight as I reduced reps. Used the Smith machine, instead of free weights, for bench press to push some extra weight today too. Pull ups with hanging leg raises - 3 sets x 10 reps @ body weightDips - 3 sets x 15 reps @ body weightBench press (Smith machine) - 1 set x 12 reps @ 135lbs, 1 set x 10 reps @ 145lbs, 1 set x 8 reps @ 155lbsIncline bench (Smith machine) - 1 set x 12 reps @ 115lbs, 1 set x 10 reps @ 125lbs, 1 set x 8 reps @ 135lbsStanding calf raises - 3 sets x 12 reps @ 275lbsSmith machine shoulder shrugs - 1 set x 12 reps @ 205lbs, 1 set x 10 reps @ 215lbs, 1 set x 8 reps @ 225lbsDumb bell lateral raises - 3 sets x 10 reps each arm @ 20lbsSeated shoulder press - 3 sets x 12 reps @ 130lbsCable crunches - 3 sets x 30 reps @ 140lbsStanding cable tricep extensions - 3 sets x 10 reps @ 90lbsIncline db bicep curls - 3 sets x 10 reps @ 25lbs each armSeated low cable row - 3 sets x 12 reps @ 200lbsRomanian db deadlift - 3 sets x 10 reps each leg @ 30lbs New exercise: Goblet squat with rear lunge - 2 sets x 8 reps total @ 40lbsNew exercise: db squat with alternating shoulder press with twist - 2 sets x 8 reps @ 25lbs each arm (squatting with 50lbs total)New exercise: db straight leg deadlift & row - 2 sets x 8 reps @ 60lbs total Good workout! Here's what ate: Breakfast - quinoa & rice mailk with chia seeds, coffee & rice milkSnack - apple & peanuts, green teaLunch - 2 Ezekiel flat breads, Yves "roast beef", sunflower sprouts, green teaWorkout snack - Vega endurance barPost workout snack - raw protein shale with vega WFHODinner - large spring green salad, avocado, gardein scalopinis, chocolate hemp milkSnack - undecided as yet, but leaning towards popcorn Link to comment Share on other sites More sharing options...
ceasom Posted February 11, 2012 Author Share Posted February 11, 2012 Good workout day today! 3 mile run this morning in 28 minutes, then work, then weights Here's what I did in the weight room: Bench press (Smith machine) - 1 set x 12 reps @ 135lbs, 1 set x 10 reps @ 145lbs, 1 set x 8 reps @ 155lbsIncline bench (Smith machine) - 1 set x 12 reps @ 115lbs, 1 set x 10 reps @ 125lbs, 1 set x 8 reps @ 135lbsSmith machine shoulder shrugs - 1 set x 12 reps @ 205lbs, 1 set x 10 reps @ 215lbs, 1 set x 8 reps @ 225lbsDumb bell lateral raises - 3 sets x 10 reps each arm @ 20lbsSeated shoulder press - 3 sets x 12 reps @ 130lbsCable crunches - 3 sets x 30 reps @ 140lbsStanding cable tricep extensions - 3 sets x 10 reps @ 90lbsIncline db bicep curls - 3 sets x 10 reps @ 25lbs each armSeated low cable row - 3 sets x 12 reps @ 200lbs Here's what ate: Breakfast - quinoa with rice milk & raisins, coffee with rice milkPost run snack - apple, green teaSnack - Almonds & sunflower seeds, green teaLunch - spring green salad with garbanzo beans, green teaPost weights snack - raw protein shake with vega WFHODinner - vegetable dumplings, panang curry, green tea Link to comment Share on other sites More sharing options...
ceasom Posted February 12, 2012 Author Share Posted February 12, 2012 Today's 20 mile run wasn't what I was hoping for. I simply went out too fast, running almost a minute per mile faster than I should have because I felt OK. Plus it was warmer today - around 82F - so it was a little warmer than I've been used to for a few months, so that may have had something to do with it, not to mention not having run more than 6 miles for 2 weeks because of two consecutive head colds. Or maybe it was all of the above, who knows... I was OK until mile 14, then I ran out of steam,. I pushed through to mile 16, then I pretty much walked the last 4. Oh well, it was a training run and not the actual marathon so it's OK. So today's running stats: 3 hrs 51 minutes, 11:26 overall pace but 9"30 pace for the first 14 miles. Here's what I ate: Breakfast - oats, dates, rice milk, coffee with rice milkVega energy gels on the run, coconut water with fruit juice 50/50%Post run - Vega recovery protein shakeLunch - tofu scramble, hash brown, waterSnack - apple, almonds, coffee with rice milkDinner - gardein, asparagus, broccoli, cauliflower, mashed potatoes, waterSnack - grilled cheese sandwich - wholewheat bread and Julie Hassen's ipepper jack tofu cheese (everydaydish.tv). Link to comment Share on other sites More sharing options...
kareno Posted February 13, 2012 Share Posted February 13, 2012 Hey Colin! I love reading your food journal! It's as inspiring as your exercise! Link to comment Share on other sites More sharing options...
ceasom Posted February 14, 2012 Author Share Posted February 14, 2012 Great 4 miles run yesterday along the river path while my daughter cycles next to me Amazing weight workout today! For the first time EVER, I topped 100,000lbs in a single session Here's what I did; Pull ups with hanging leg raises - 3 sets x 10 reps @ body weightSmith machine bench press - 1 set x 12 reps @ 1355lbs, 1 set x 10 reps @ 1455lbs, 1 set x 10 reps @ 155lbs, 1 set x 10 reps @ 145lbs, 1 set x 12 reps @ 135lbssmith machine incline bench - 1 set x 12 reps @ 115lbs, 1 set x 10 reps @ 125lbs, 1 set x 10 reps @ 135lbs, 1 set x 10 reps @ 125lbs, 1 set x 12 reps @ 115lbsSeated shoulder press - 3 sets x 12 reps @ 130lbssmith machine shoulder shrugs - 1 set x 12 reps @ 205lbs, 1 set x 10 reps @ 215lbs, 1 set x 8 reps @ 225lbs, 1 set x 10 reps @ 215lbs, 1 set x 12 reps @ 205lbsCable crunches - 3 sets x 30 reps @ 140lbsSeated back extensions - 3 sets x 20 reps @ 170lbsHip abductors - 3 sets x 8 reps @ 130lbsHip adductors - 3 sets x 8 reps @ 130lbsSeated leg press - 1 set x 16 reps @ 235lbs, 1 set x 14 reps @ 255lbs, 1 set x 12 reps @ 275lbs, 1 set x 14 reps @ 255lbs, 1 set x 16 reps @ 235lbsStanding calf raises - 1 set @ 12 reps @ 275lbs, 1 set x 10 reps @ 295lbs, 1 set x 12 reps @ 275lbsSeated leg extensions - 1 set x 12 reps @ 110lbs, 1 set x 10 reps @ 120lbs, 1 set x 10 reps @ 130lbs, 1 set x 10 reps @ 120lbs, 1 set x 12 reps @ 110lbsDb lateral raises - 3 sets x 10 reps each arm @ 25lbsDb curls - 3 sets x 10 reps each arm @ 30lbsCable tricep extensions - 3 sets x 10 reps @ 90lbs Here's what I ate today... Breakfast - rolled oats, hemp seed, dried mulberries, almond milk, coffee with rice milkPost weights - raw protein shake with vega WFHOLunch - steamed veggies, gardein, green tea, fresh organic blueberriesSnack - banana, green teaSnack #2 banana & almonds, green tea (needed the extra snack today after those weights!)Dinner - large spring green salad, with homemade hummus, a little left over tofu scramble, apple, green teaSnack - 4 multi grain crackers, popcorn, rice milk Phew! Now to bed Link to comment Share on other sites More sharing options...
ceasom Posted February 14, 2012 Author Share Posted February 14, 2012 LOL Ooops... obviously the bench press was NOT 1355lbs and 1455lbs, but a mere 135lbs and 145lbs. Wishful thinking though Link to comment Share on other sites More sharing options...
ceasom Posted February 15, 2012 Author Share Posted February 15, 2012 6.1 mile run this morning before work, 58 minutes. Made it just in time before the rain broke through. Here's what ate today: Breakfast - rolled oats, raisins, chia seeds, hemp seed, almond milk, coffee with rice milkPost run - raw protein with vega WFHOLunch - 2 vegan bocca burgers, olive tapenade, ezekiel flatbread, mixed steamed veggies, green tea, blue berriesSnack - almonds, banana, green teaDinner - spring greens & kale salad, white kidney beans, apple, green teaSnack - 2 slices wholewheat toast with almond butter, warm rice milk Link to comment Share on other sites More sharing options...
ceasom Posted February 16, 2012 Author Share Posted February 16, 2012 Pretty good weight workout after work today... I just did upper body: Pull ups with hanging leg raises - 3 sets x 10 reps @ body weightDips - 3 sets x 15 reps @ body weightSeated shoulder press - 3 sets x 12 reps @ 130lbsSmith machine bench press - 1 set x 12 reps @ 145lbs, 1 set x 10 reps @ 155lbs, 1 set x 6 reps @ 155lbs, 1 set x 10 reps @ 155lbs, 1 set x 12 reps @ 145lbsSmith incline bench - 3 sets x 10 reps @ 125lbsSmith shoulder shrug - 1 set @ 12 reps @ 205lbs, 1 set x 10 reps @ 225lbs, 1 set x 8 reps @ 245lbs, 1 set x 10 reps @ 225lbs, 1 set x 12 reps @ 205lbsCable crunches - 3 sets x 30 reps @ 140lbsCable tricep extensions - 3 sets x 10 reps @ 90lbsSeated back extensions - 3 sets x 20 reps @ 170lbsDumb bell lateral raises - 3 sets x 10 reps each arm @ 25lbs Here's what I ate today:Breakfast - rolled past with chia seed, hemp seed, raisins, almond milk. Coffee with rice milkSnack - banana & almonds, green teaLunch - spring green salad, baked sesame tofu, white kidney beans, green teaPre-weights snack - applePost weights - banana, raw protein shake with vega WFHODinner - 2 ezekiel small tortillas with pinto & black beans, large spring green salad, waterSnack - will decide when I get there Starting to see some results from the pyramid sets in the weight room New photos to add too - taken last weekend while on the running path... Link to comment Share on other sites More sharing options...
ceasom Posted February 17, 2012 Author Share Posted February 17, 2012 Today was a good workout day... 6am run for 6.75 miles, then a weight workout for legs this afternoon. Prone leg curl - 1 set x 12 reps @ 70lbs, 1 set x 10 reps @ 80lbs, 1 set x 6 reps @ 90lbs, 1 set x 10 reps @ 80lbs, 1 set x 12 reps @ 70lbsSeated leg extensions - 1 set x 12 reps @ 110lbs, 1 set x 10 reps @ 120lbs, 1 set x 8 reps @ 130lbs, 1 set x 10 reps @ 120lbs, 1 set x 12 reps @ 110lbsSeated leg press - 1 set x 16 reps @ 235lbs, 1 set x 14 reps @ 255lbs, 1 set x 12 reps @ 275lbs, 1 set x 14 reps @ 255lbs, 1 set x 16 reps @ 235lbsStanding calf raises - 1 set x 12 reps @ 275lbs, 1 set x 10 reps @ 295lbs, 1 set x 8 reps @ 315lbs, 1 set x 10 reps @ 295lbs, 1 set x 12 reps @ 275lbsHip adductors - 3 sets x 8 reps @ 130lbsHip abductors - 3 sets x 8 reps @ 130lbs Here's what I ate: Breakfast - rolled pats with chia seed, hemp seed, raisins, almond milk. Coffee with rice milk.Post run snack - water & bananaLunch - spring green salad, sesame baked tofu, green teaPost weights - raw protein shake with vega WFHODinner - steamed veggies (kale, spinach, broccoli stems) with 2 bocca vegan burgers, blueberries, water Link to comment Share on other sites More sharing options...
ceasom Posted February 18, 2012 Author Share Posted February 18, 2012 Short weight workout today... Seated shoulder press - 3 sets x 12 reps @ 130lbsSmith machine bench press - 1 set x 12 reps @ 145lbs, 1 set x 10 reps @ 155lbs, 1 set x 6 reps @ 155lbs, 1 set x 10 reps @ 155lbs, 1 set x 12 reps @ 145lbsCable crunches - 3 sets x 30 reps @ 140lbsSeated cable row - 3 sets x 12 reps @ 200lbsIncline bench bicep curl - 3 sets x 10 reps each arm @ 25lbs Food today: Breakfast - Amaranth with almond milk & chopped dates, coffee with rice milkSnack - banana & almonds, green teaLunch - spring green salad & spinach, black beans, green tea, applePost workout snack - raw protein shake with vega WFHOSnack - 2 slices sprouted grain toast, green teaDinner - spicy Korean tof, veggies, brown rice, water Link to comment Share on other sites More sharing options...
ceasom Posted February 19, 2012 Author Share Posted February 19, 2012 16.25 mile hill run this morning Overall pace was 10:12. I can live with that Breakfast - oats, chia seed, raisins, almond milk. Coffee with rice milk.Gels on the run, coconut water with fruit juice.Post run - raw protein shake with vega WFHOLunch - home made bean & barley soup. Green tea.Snack - apple with almonds, waterDinner - sweet potato soup, waterSnack - 2 slices sprouted grain toast, rice milk Link to comment Share on other sites More sharing options...
kareno Posted February 19, 2012 Share Posted February 19, 2012 Wow! Nice work today, Colin! Link to comment Share on other sites More sharing options...
ceasom Posted February 22, 2012 Author Share Posted February 22, 2012 Sunday was somewhat of a recovery day, though I did 45 minutes of flexibility yoga. Yesterday was weights but the gym was packed with it being a holiday. I had to wait for everything just about, so I ran out of time to do a full workout.... Seated shoulder press - 3 sets x 12 reps @ 130lbsPull ups with hanging leg raises - 3 sets x 10 reps @ body weightStanding calf raises - 3 sets x 12 reps @ 275lbsProne leg curls - 3 sets x 10 reps @ 80lbsSeated leg extns - 3 sets x 10 reps @ 110lbsSeated leg press - 3 sets x 16 reps @ 235lbsDb bench press - 3 sets x 12 reps @ 40lbs each Seated cable row - 3 sets x 12 reps @ 200lbs Today I hit the hills for a run - 10.5 miles at an overall 9:24 pace. I pushed the pace in the uphill segments and took it easy on the way down. Some uphill sections were ran at 8:45. Very happy with those results Time to see the chiropractor though - the Si joints are out of alignment again! Link to comment Share on other sites More sharing options...
ceasom Posted February 23, 2012 Author Share Posted February 23, 2012 Quick visit to the weight room today: Pull ups with hanging leg raises - 3 sets x 10 reps @ body weightSeated back extensions - 3 sets x 20 reps @ 170lbsDips - 3 sets x 15 reps @ body weightSeated shoulder press - 3 sets x 12 reps @ 130lbsSmith machine bench press - 3 sets x 10 reps @ 135lbsSmith incline bench - 3 sets x 10 reps @ 115lbsCable crunches - 3 sets x 30 reps @ 140lbs Breakfast - rolled oats, with hemp seed,raisins, and almond milk. Coffee with rice milk.Snack - apple, banana, almonds, green teaLunch - spring green & spinach salad, with black beans. Green tea.Post weights - gen soy shake, vega protein barDinner - lentil tacos, waterSnack - wholewheat sourdough toast, warm rice milk Link to comment Share on other sites More sharing options...
ceasom Posted February 24, 2012 Author Share Posted February 24, 2012 What an amazing day! A day off work, extra sleep, woken up by my 8 yr old daughter who wanted to snuggle, we headed out mid morning and she rode her bike for 4 miles while I ran next to her along the river path in 74 degrees, clear blue skies and a gentle breeze, big salad and french fries for lunch (no judgment on the french fries LOL), then took her roller skating in the afternoon. Came home and there on the porch was.... my amazing two boxes of goodies from Robert & Karen for completing the NYNY challenge Woohoo! Awesome day!!!!!! So impressed by the prizes for NYNY, I seem to remember actually doing a real life happy dance LOL So here's today's activities: 4 mile run in 409 minutes, 410 calories. More of a fartllek run given that Ilaria was riding her bike up and down the bridges and stop starting every 2 minutes Breakfast - rolled oats with hemp seed, chia seed, raisins, almond milk. Coffee with rice milkLunch - french fries, spring greens salad, vegan bologne, green teaSnack - banana, almonds, green teaDinner - lentil tacos on 2 small Ezekiel tortillas, apple, green teaSnack - no sure yet Link to comment Share on other sites More sharing options...
kareno Posted February 24, 2012 Share Posted February 24, 2012 Yay! Glad your packages arrived safe and sound! Yes, our donors were quite generous (especially HealthForce Nutritionals)! Hope you enjoy all your stuff - including your second contest prize package! Bet it was like Christmas at your house today! Especially with your little girl waking you up to snuggle. Awwwwwwwww! What a wonderful day! Life's precious moments... Link to comment Share on other sites More sharing options...
ceasom Posted February 24, 2012 Author Share Posted February 24, 2012 Thanks, Karen! Sure was like Christmas between the NYNY package and the SunWarrior package too, and the quality time with my daughter. Like I said -an amazing day Thanks for all that you do, it is greatly appreciated! Link to comment Share on other sites More sharing options...
ceasom Posted February 25, 2012 Author Share Posted February 25, 2012 Another day off work today so a nice leisurely workout this morning. I even dusted off the bike and cycled to the gym instead of driving 3.75 mile bike ride each wayPull ups with hanging leg raises - 3 sets x 10 reps @ body weightSeated shoulder press - 3 sets x 12 reps @ 100lbsDips - 3 sets x 15 reps @ body weightCable rows - 3 sets x 12 reps @ 200lbsSeated back extensions - 3 sets x 20 reps @ 170lbsCable crunches - 3 sets x 30 reps @ 140lbsDb front raises - 3 sets x 10 reps each arm @ 25lbsDb lateral raises - 3 sets x 10 reps each arm @ 25lbsSmith machine bench press - 1 set x 12 reps @ 135lbs, 1 set x 10 reps @ 10 reps @ 145lbs, 1 set x 8 reps @ 155lbs, 1 set x 10 reps @ 145lbs, 1 set x 12 reps @ 135lbsSmith incline bench - 3 sets x 12 reps @ 125lbs Here's what I ate today:Breakfast - amaranth with chopped dates and almond milk, coffee with rice milkDuring weights workout - vega energy barPost weights - SunWarrior protein shake, bananaLunch - spring greens salad, red kidney beans, green teaSnack - banana, apple, almonds, green teaDinner - large salad at Sweet Tomoatoes, Minetsrone soup, baked potato, herbal tea, one 100 calorie Raw Rev chocolate & coconut barSnack - 2 slices sprouted grain toast with almond butter, warm rice milk Link to comment Share on other sites More sharing options...
kareno Posted February 25, 2012 Share Posted February 25, 2012 What did you think of the SunWarrior and the Raw Rev bar? Link to comment Share on other sites More sharing options...
robert Posted February 25, 2012 Share Posted February 25, 2012 So glad you enjoyed the packages! And as usual, excellent journal! All the best. Have a great weekend, Colin. -Robert Link to comment Share on other sites More sharing options...
ceasom Posted February 25, 2012 Author Share Posted February 25, 2012 The packages were awesome! Loved both the SunWarrior shake and the Raw Rev bar. Even wore my SunWarrior t-shirt out to dinner last night Link to comment Share on other sites More sharing options...
ceasom Posted February 26, 2012 Author Share Posted February 26, 2012 Nice easy day today - was meant to go run but stayed home to watch my daughter, who has a cold, while my wife went to zumba. So I'll run tomorrow instead. But I did get 40 minutes of yoga for athletes in today I've really noticed a difference since doing the yoga for the last 2 to 3 weeks Here's what I ate: Breakfast - rolled oats, hemp seed, chia seed, raisins, almond milk. Coffee with rice milkSnack - banana & almonds, green teaLunch - spring green salad, red kidney beans, fresh orange/grapefruit juice with powdered earth & greens, raw protein powderSnack - handful low-fat triscuits, banana, 1oz dark chocolate, green teaDinner - tofu scramble, 3 small corn tortillas, bowl of berries (blueberries, raspberries, blackberries), waterSnack - 2 slices sprouted grain toast, warm rice milk Link to comment Share on other sites More sharing options...
ceasom Posted February 27, 2012 Author Share Posted February 27, 2012 For some reason, the 20 mile run kicked my butt today I started out at a nice slow pace (10 min. mile), took a gel every 30 minutes, and drank plenty of water with electrolyte powder in. Temperature was mid to high 70s and clear blue skies. I had some GI stuff going on around mile 11, and by mile 18 I was done.. pretty much walked the last two miles home. So bummed.... that's twice now that I set out for a 20 and it didn't go so well. One thing I've discovered is that the more frequently I run in the week, the easier the long run at the weekend. This last week I only ran twice, so maybe that's the problem. I'll try for a 20 again next weekend but aim to run 4 or 5 times this coming week and see if that makes a difference. Maybe some extra carbs in the week would be a good idea too. Here's what I ate (bear in mind I blew through 2,000 calories on the run! LOL) Breakfast - rolled oats with almond milk, hemp seed, chia seed, raisins. Coffee with rice milkPre-run - Vega pre-workout energizerOn the run - 6 CarbBoom gels, water with Vega electrolyte powderPost run - Vega recovery protein shakeLunch - baked beans, two slices of sprouted grain toast, green teaSnack - green tea, veggie stix chips (I know, not the most nutritious, but I needed comfort food! LOL) Dinner - spaghetti squash, red quinoa, steamed carrots, broccoli, and cauliflower. Mixed berries. Water. Link to comment Share on other sites More sharing options...
kareno Posted February 27, 2012 Share Posted February 27, 2012 Wooooooow, Colin. Just, wow. Link to comment Share on other sites More sharing options...
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