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Colin's 2012 training journal


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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 tea

Post run snack - veg WFHO & raw protein shake

Lunch - 2 gardein scalopini, steamed mixed veggies, green tea

Snack - banana & almond butter, green tea

Dinner - large spring green salad, home made hummus, apple, black bean brownie, green tea

Snack - warm rice milk, 2 slices wholewheat toast

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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 weight

Dips - 3 sets x 15 reps @ body weight

Bench press (Smith machine) - 1 set x 12 reps @ 135lbs, 1 set x 10 reps @ 145lbs, 1 set x 8 reps @ 155lbs

Incline bench (Smith machine) - 1 set x 12 reps @ 115lbs, 1 set x 10 reps @ 125lbs, 1 set x 8 reps @ 135lbs

Standing calf raises - 3 sets x 12 reps @ 275lbs

Smith machine shoulder shrugs - 1 set x 12 reps @ 205lbs, 1 set x 10 reps @ 215lbs, 1 set x 8 reps @ 225lbs

Dumb bell lateral raises - 3 sets x 10 reps each arm @ 20lbs

Seated shoulder press - 3 sets x 12 reps @ 130lbs

Cable crunches - 3 sets x 30 reps @ 140lbs

Standing cable tricep extensions - 3 sets x 10 reps @ 90lbs

Incline db bicep curls - 3 sets x 10 reps @ 25lbs each arm

Seated low cable row - 3 sets x 12 reps @ 200lbs

Romanian db deadlift - 3 sets x 10 reps each leg @ 30lbs

New exercise: Goblet squat with rear lunge - 2 sets x 8 reps total @ 40lbs

New 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 milk

Snack - apple & peanuts, green tea

Lunch - 2 Ezekiel flat breads, Yves "roast beef", sunflower sprouts, green tea

Workout snack - Vega endurance bar

Post workout snack - raw protein shale with vega WFHO

Dinner - large spring green salad, avocado, gardein scalopinis, chocolate hemp milk

Snack - undecided as yet, but leaning towards popcorn

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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 @ 155lbs

Incline bench (Smith machine) - 1 set x 12 reps @ 115lbs, 1 set x 10 reps @ 125lbs, 1 set x 8 reps @ 135lbs

Smith machine shoulder shrugs - 1 set x 12 reps @ 205lbs, 1 set x 10 reps @ 215lbs, 1 set x 8 reps @ 225lbs

Dumb bell lateral raises - 3 sets x 10 reps each arm @ 20lbs

Seated shoulder press - 3 sets x 12 reps @ 130lbs

Cable crunches - 3 sets x 30 reps @ 140lbs

Standing cable tricep extensions - 3 sets x 10 reps @ 90lbs

Incline db bicep curls - 3 sets x 10 reps @ 25lbs each arm

Seated low cable row - 3 sets x 12 reps @ 200lbs

 

Here's what ate:

 

Breakfast - quinoa with rice milk & raisins, coffee with rice milk

Post run snack - apple, green tea

Snack - Almonds & sunflower seeds, green tea

Lunch - spring green salad with garbanzo beans, green tea

Post weights snack - raw protein shake with vega WFHO

Dinner - vegetable dumplings, panang curry, green tea

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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 milk

Vega energy gels on the run, coconut water with fruit juice 50/50%

Post run - Vega recovery protein shake

Lunch - tofu scramble, hash brown, water

Snack - apple, almonds, coffee with rice milk

Dinner - gardein, asparagus, broccoli, cauliflower, mashed potatoes, water

Snack - grilled cheese sandwich - wholewheat bread and Julie Hassen's ipepper jack tofu cheese (everydaydish.tv).

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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 weight

Smith 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 @ 135lbs

smith 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 @ 115lbs

Seated shoulder press - 3 sets x 12 reps @ 130lbs

smith 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 @ 205lbs

Cable crunches - 3 sets x 30 reps @ 140lbs

Seated back extensions - 3 sets x 20 reps @ 170lbs

Hip abductors - 3 sets x 8 reps @ 130lbs

Hip adductors - 3 sets x 8 reps @ 130lbs

Seated 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 @ 235lbs

Standing calf raises - 1 set @ 12 reps @ 275lbs, 1 set x 10 reps @ 295lbs, 1 set x 12 reps @ 275lbs

Seated 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 @ 110lbs

Db lateral raises - 3 sets x 10 reps each arm @ 25lbs

Db curls - 3 sets x 10 reps each arm @ 30lbs

Cable 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 milk

Post weights - raw protein shake with vega WFHO

Lunch - steamed veggies, gardein, green tea, fresh organic blueberries

Snack - banana, green tea

Snack #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 tea

Snack - 4 multi grain crackers, popcorn, rice milk

 

Phew! Now to bed

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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 milk

Post run - raw protein with vega WFHO

Lunch - 2 vegan bocca burgers, olive tapenade, ezekiel flatbread, mixed steamed veggies, green tea, blue berries

Snack - almonds, banana, green tea

Dinner - spring greens & kale salad, white kidney beans, apple, green tea

Snack - 2 slices wholewheat toast with almond butter, warm rice milk

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Pretty good weight workout after work today... I just did upper body:

 

Pull ups with hanging leg raises - 3 sets x 10 reps @ body weight

Dips - 3 sets x 15 reps @ body weight

Seated shoulder press - 3 sets x 12 reps @ 130lbs

Smith 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 @ 145lbs

Smith incline bench - 3 sets x 10 reps @ 125lbs

Smith 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 @ 205lbs

Cable crunches - 3 sets x 30 reps @ 140lbs

Cable tricep extensions - 3 sets x 10 reps @ 90lbs

Seated back extensions - 3 sets x 20 reps @ 170lbs

Dumb 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 milk

Snack - banana & almonds, green tea

Lunch - spring green salad, baked sesame tofu, white kidney beans, green tea

Pre-weights snack - apple

Post weights - banana, raw protein shake with vega WFHO

Dinner - 2 ezekiel small tortillas with pinto & black beans, large spring green salad, water

Snack - 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...

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717652940_IMG_20120212_132320-1small.jpg.b16a075def63901757a59fead4354c41.jpg

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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 @ 70lbs

Seated 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 @ 110lbs

Seated 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 @ 235lbs

Standing 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 @ 275lbs

Hip adductors - 3 sets x 8 reps @ 130lbs

Hip 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 & banana

Lunch - spring green salad, sesame baked tofu, green tea

Post weights - raw protein shake with vega WFHO

Dinner - steamed veggies (kale, spinach, broccoli stems) with 2 bocca vegan burgers, blueberries, water

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Short weight workout today...

 

Seated shoulder press - 3 sets x 12 reps @ 130lbs

Smith 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 @ 145lbs

Cable crunches - 3 sets x 30 reps @ 140lbs

Seated cable row - 3 sets x 12 reps @ 200lbs

Incline bench bicep curl - 3 sets x 10 reps each arm @ 25lbs

 

Food today:

 

Breakfast - Amaranth with almond milk & chopped dates, coffee with rice milk

Snack - banana & almonds, green tea

Lunch - spring green salad & spinach, black beans, green tea, apple

Post workout snack - raw protein shake with vega WFHO

Snack - 2 slices sprouted grain toast, green tea

Dinner - spicy Korean tof, veggies, brown rice, water

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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 WFHO

Lunch - home made bean & barley soup. Green tea.

Snack - apple with almonds, water

Dinner - sweet potato soup, water

Snack - 2 slices sprouted grain toast, rice milk

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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 @ 130lbs

Pull ups with hanging leg raises - 3 sets x 10 reps @ body weight

Standing calf raises - 3 sets x 12 reps @ 275lbs

Prone leg curls - 3 sets x 10 reps @ 80lbs

Seated leg extns - 3 sets x 10 reps @ 110lbs

Seated leg press - 3 sets x 16 reps @ 235lbs

Db 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!

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Quick visit to the weight room today:

 

Pull ups with hanging leg raises - 3 sets x 10 reps @ body weight

Seated back extensions - 3 sets x 20 reps @ 170lbs

Dips - 3 sets x 15 reps @ body weight

Seated shoulder press - 3 sets x 12 reps @ 130lbs

Smith machine bench press - 3 sets x 10 reps @ 135lbs

Smith incline bench - 3 sets x 10 reps @ 115lbs

Cable 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 tea

Lunch - spring green & spinach salad, with black beans. Green tea.

Post weights - gen soy shake, vega protein bar

Dinner - lentil tacos, water

Snack - wholewheat sourdough toast, warm rice milk

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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 milk

Lunch - french fries, spring greens salad, vegan bologne, green tea

Snack - banana, almonds, green tea

Dinner - lentil tacos on 2 small Ezekiel tortillas, apple, green tea

Snack - no sure yet

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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...

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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 way

Pull ups with hanging leg raises - 3 sets x 10 reps @ body weight

Seated shoulder press - 3 sets x 12 reps @ 100lbs

Dips - 3 sets x 15 reps @ body weight

Cable rows - 3 sets x 12 reps @ 200lbs

Seated back extensions - 3 sets x 20 reps @ 170lbs

Cable crunches - 3 sets x 30 reps @ 140lbs

Db front raises - 3 sets x 10 reps each arm @ 25lbs

Db lateral raises - 3 sets x 10 reps each arm @ 25lbs

Smith 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 @ 135lbs

Smith 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 milk

During weights workout - vega energy bar

Post weights - SunWarrior protein shake, banana

Lunch - spring greens salad, red kidney beans, green tea

Snack - banana, apple, almonds, green tea

Dinner - large salad at Sweet Tomoatoes, Minetsrone soup, baked potato, herbal tea, one 100 calorie Raw Rev chocolate & coconut bar

Snack - 2 slices sprouted grain toast with almond butter, warm rice milk

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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 milk

Snack - banana & almonds, green tea

Lunch - spring green salad, red kidney beans, fresh orange/grapefruit juice with powdered earth & greens, raw protein powder

Snack - handful low-fat triscuits, banana, 1oz dark chocolate, green tea

Dinner - tofu scramble, 3 small corn tortillas, bowl of berries (blueberries, raspberries, blackberries), water

Snack - 2 slices sprouted grain toast, warm rice milk

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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 milk

Pre-run - Vega pre-workout energizer

On the run - 6 CarbBoom gels, water with Vega electrolyte powder

Post run - Vega recovery protein shake

Lunch - baked beans, two slices of sprouted grain toast, green tea

Snack - 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.

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