GWork42 Posted December 31, 2011 Share Posted December 31, 2011 12/31/2011 - Cardio45 minutes on treadmill, speed = 7.2 mph. At three miles, I wanted to quit. I pushed myself to get through the mental barrier and kept going. Today's workout reinforced that 90% of fitness is mental, the other 10% is physical. Link to comment Share on other sites More sharing options...
GWork42 Posted January 1, 2012 Author Share Posted January 1, 2012 Trained legs, calves and abs today.LegsSquats: 3 sets x 12 repsLeg Extensions: 3 sets x 12 repsRomanian Deadlifts: 3 sets x 12 repsLying Leg Curls: 3 sets x 12 reps CalvesStanding One Leg Calf Raises: 3 sets x 15 reps Abs (Giant Sets)Seated Leg Crunches/Exercise Ball Crunches/Side Crunches: 3 giant sets x 15 reps for each exercise Stretched for 15 minutes. Total workout time: 60 minutes Link to comment Share on other sites More sharing options...
GWork42 Posted January 3, 2012 Author Share Posted January 3, 2012 Today I trained chest and did 30 minutes of cardio. ChestIncline Bench Press 1 X 12, 1 x 10, 1 x 8, 1 x 8Bench Press 1 x 10, 3 x 8Decline Bench Press 1 x 9, 3 x 8Incline Dumbbell Flyes 3 x 12 Cardio30 minutes on treadmill at 7.2 mph. Followed up the workout with skiing with my sons. What a day. Oh, my alma mater won their bowl game. Go Spartans!!! Link to comment Share on other sites More sharing options...
GWork42 Posted January 3, 2012 Author Share Posted January 3, 2012 Today is my recovery day. I need to tighten up my nutrition (stupid chocolate). Today is a new day and now is a new moment. Peace. Link to comment Share on other sites More sharing options...
GWork42 Posted January 5, 2012 Author Share Posted January 5, 2012 I have not been able to train due to a rib injury I suffered while skiing on Monday. I am keeping my nutrition in line. Last night had delicious black bean quesadilla, amazing stuffed portabello mushroom and a salad. It was awesome. My wife got the recipes from an iPhone app. I plan to get back into the gym as soon as I can exercise pain free. Until then, I will provide whatever I can to help anyone. Until next time, peace. Link to comment Share on other sites More sharing options...
GWork42 Posted January 6, 2012 Author Share Posted January 6, 2012 Day 4 of not training because of my rib injury. I am getting antsy to get back to training. The problem having pain when I breathe deeply and on certain upper body movements. I am keeping my diet clean. I am excited about that. My wife and just bought a Vitamix to support our nutrition. I loved watching it liquefy kale leafs in my morning smoothie. That's it for today. Stay motivated and train hard, because you can. Link to comment Share on other sites More sharing options...
GWork42 Posted January 9, 2012 Author Share Posted January 9, 2012 Yahoo!!! Back in the gym today. Trained legs. I felt awesome, except for lying leg curls. The bench hurt my ribs too much. Squats: 3 sets x 12 repsLeg extensions: 3 sets x 12 repsRomainian Deadlifts: 3 sets x 12 repsOne-legged standing calf raises: 3 sets x 15 Reps NutritionBreakfast: green protein smoothieLunch: vegan pancakes with walnutsPost workout: green protein smoothieDinner: stuffed peppers, risotto w/ chick peasEvening meal: protein drink Tomorrow, I am training my chest. Link to comment Share on other sites More sharing options...
GWork42 Posted January 10, 2012 Author Share Posted January 10, 2012 So I tried training chest yesterday. I could not remove the weight from the rack. Bruised ribs and chest training do not mix. This morning I did 3 sets of 20 push ups without pain. That is good. Tomorrow I will try to train back. My nutrition has been good. I have not gained any weight. I am happy about that. Link to comment Share on other sites More sharing options...
GWork42 Posted January 12, 2012 Author Share Posted January 12, 2012 Today I trained my back abs. It felt great to train without any pain. Pull Ups 4 sets x failureClose Grip Cable Pulldowns 4 sets x 12 repsBent Over Barbell Rows 4 sets x 10 repsCable Pulley Rows 4 sets by 10 repsLeg Crunches 3 sets x 15 repsExercise Ball Crunches 3 sets x 15 reps*Leg Crunches and Exercise Ball Crunches were done in 3 supersets. Breakfast: Green smoothie with hemp protein, two slices of Ezekiel toast, glass of water, vitaminsSnack: Almonds, grapes, glass of waterLunch: Salad w/ black beans, glass of waterSnack: Protein drink, banana, glass of waterDinner: Veggie burger, sprouted grain bun, sweet potato fries (baked), salad, glass of waterEvening snack: Protein drink Looking forward to tomorrow. Shoulders and cardio. Link to comment Share on other sites More sharing options...
robert Posted January 12, 2012 Share Posted January 12, 2012 Hi George, How are things going? Good looking journal here. I notice we eat a lot of the same foods (sweet potatoes, Ezekiel bread, some of the same types of fruit, protein drinks and beans as well). Great stuff. Hope you're enjoying this month of training and accountability. Awesome to see you've been documenting it well. All the very best as you continue forward! -Robert Link to comment Share on other sites More sharing options...
kareno Posted January 12, 2012 Share Posted January 12, 2012 Hey George! I am also admiring your journal and love your little gems of wisdom! "Today is a new day and now is a new moment." Looks like your wife is coming up with some awesome recipes: stuffed peppers, risotto w/ chick peas! Yes, please! And I'm sooooooo jealous of your VitaMix. *sigh* Keep up the awesome work! All the best,Karen Link to comment Share on other sites More sharing options...
GWork42 Posted January 13, 2012 Author Share Posted January 13, 2012 Thank you for the words of encouragement. Things are going awesome. I love the accountability. Trying to find some variety for my snacks. Lunch and dinner get some great alternatives, thanks to my wonderful bride. Today I trained shoulders.Dumbbell Shoulder Press: 4 sets x 10-12 repsLateral Dumbbell Raises: 4 sets x 10 repsBent Over Dumbbell Raises: 4 sets x 10 repsI was running late and had an early meeting at work, so I skipped cardio. NutritionBreakfast: Fruit Smoothie with Hemp Protein, 2 slices Ezekiel toast, vitamins, glass of waterSnack: Almonds, glass of waterLunch: Lentils w/ Artichoke Hearts, Green Salad, glass of waterSnack: Protein Drink, glass of waterDinner: Pasta, Veggies, Tofu in Pasta Sauce, glass of waterSnack: Protein Drink Looking forward to training arms tomorrow. "To get something you never had, you need to do something you never did." - Not sure who said this, but it is a great quote. Link to comment Share on other sites More sharing options...
kareno Posted January 13, 2012 Share Posted January 13, 2012 Another gem of wisdom! Link to comment Share on other sites More sharing options...
GWork42 Posted January 14, 2012 Author Share Posted January 14, 2012 Today was arms day. Barbell Curls: 4 sets x 12, 10, 8, 8 repsDumbbell Curls: 3 sets x 10 repsConcentration Curls: 3 sets x 12 repsClose Grip Bench Press: 4 sets x 12, 10, 8, 8 repsLying Triceps Extensions: 3 sets x 10 repsRope Cable Triceps Push Downs: 3 sets x 12 reps Breakfast: Pina Colada Smoothie with Kale, Spinach and Hemp Protein (no worries, no rum), vitamins, glass of waterSnack: Almonds, Blueberries, Raspberries, glass of waterLunch: Black bean burger, green salad, glass of waterSnack: Protein drink, an Orange, glass of waterDinner: Lentil Kibbee, Green Salad, glass of waterSnack: Protein Drink, Apple Great day. Feeling good. Get to run tomorrow. Link to comment Share on other sites More sharing options...
GWork42 Posted January 15, 2012 Author Share Posted January 15, 2012 Today was cardio. I ran 3.5 miles in 30 minutes. Breakfast: Smoothie (coconut water, banana, kiwi, apple, spinach, kale, hemp protein), vitamins, glass of waterLunch: Burrito, creamy vegetable soup, glass of waterSnack: Popcorn, glass of waterDinner: Pasta w/ navy beans, artichoke hearts, salad, glass of waterSnack: Protein drink My wife and I ate at a restaurant she discovered. It is called Cacao Tree Cafe. It is a raw vegan restaurant. The food was awesome. The staff is super nice. Link to comment Share on other sites More sharing options...
GWork42 Posted January 16, 2012 Author Share Posted January 16, 2012 Today was a leg day. Squats: 4 sets x 12 repsLeg Extensions: 3 sets x 12 repsRomanian Deadlifts: 4 sets x 12 repsLying Leg Curls: 3 sets x 12 repsStanding Calf Raises: 3 sets x 15 reps Breakfast: Smoothie with hemp protein, vitamins, glass of waterSnack: Almonds, glass of waterLunch: Lentils with Artichoke hearts, green salad, glass of waterSnack: Crackers with Daiya Cheese, glass of waterDinner: Roasted vegetables w/ hummous wrap, bowl of lentil vegetable soup, glass of waterSnack: Protein drink, glass of water Looking forward to tomorrow. Training chest and cardio. Link to comment Share on other sites More sharing options...
GWork42 Posted January 17, 2012 Author Share Posted January 17, 2012 Today was chest and cardio. Incline Bench Press: 4 sets x 12, 10, 8, 8Flat Bench Press: 4 sets x 10, 10, 8, 8Decline Bench Press: 4 sets x 8 repsIncline Dumbbell Flyes: 3 sets x 12 reps Cardio: Running 30 minutes at 7.2 mph Breakfast: Smoothie with LifeBasics protein, vitamins, glass of waterLunch: Navy bean, grilled vegetable wrap, glass of waterSnack: Almonds, glass of waterDinner: Kidney bean BBQ mix (Kidney beans, BBQ shreds, tomatos) over pasta, green salad, glass of waterSnack: Protein drink Link to comment Share on other sites More sharing options...
GWork42 Posted January 19, 2012 Author Share Posted January 19, 2012 Yesterday was a recovery day. Today I trained my back and abs. Pull Ups: 4 sets x failureClose Grip Pulldowns: 4 sets x 12 reps (increased reps from last week, ready to increase weight)Bent Over Barbell Rows: 4 sets x 10 repsCable Pulley Rows: 4 sets x 10 reps (increased weight from last week)Supset: Lying Leg Raises & Crunches, 3 sets x 15 reps Breakfast: Green Protein Smoothie w/ 2 slices Ezekiel toast, almond butter and fruit spread, vitamins, glass of waterSnack: Pumpkin seeds, blueberries and strawberries, glass of waterLunch: Green salad with mexican bean and avocado mix, glass of waterSnack: Protein drink, orange, glass of waterDinner: Vegan tortilla soup, rice pilaf, green salad, glass of waterSnack: Protein drink Feeling great and loving life. Link to comment Share on other sites More sharing options...
kareno Posted January 19, 2012 Share Posted January 19, 2012 Great work, George! (Pun intended!) I love that YOU are "feeling great and loving life"!!!!! Your food looks delicious too. Do you make your own tortilla soup? If so, how? Thanks!Karen Link to comment Share on other sites More sharing options...
GWork42 Posted January 20, 2012 Author Share Posted January 20, 2012 (edited) Today was shoulders and cardio. Military Press: 4 sets x 12, 10, 8, 8 repsLateral Dumbbell Raises: 4 x 10 - 12 repsBent Over Dumbbell Raises: 4 x 10Cardio: Running on the treadmill at 7.2 mph for 30 minutes (3.58 miles) Breakfast: Fruit Smoothie with hemp protein, peanut butter and jelly on Ezekiel toast, vitamins, glass of waterSnack: Almonds, apple, glass of waterLunch: Black bean burger, lettuce, tomato, pickles and onion, glass of waterSnack: Protein drinkDinner: Black bean, avocado, sweet pepper burrito (Ezekiel wrap), glass of waterSnack: Protein drink Note to all: my wife makes our tortilla soup. We use a recipe from the Vitamix recipe book, substituting vegetable broth for the chicken broth. It is very good. Note: I have not felt this good, or looked this good (according to my wife) in a long time. What took me so long to switch to a plant based, whole food diet? Edited January 20, 2012 by GWork42 Link to comment Share on other sites More sharing options...
kareno Posted January 20, 2012 Share Posted January 20, 2012 YAAAAAAAYYYYYYYY! I LOVE that you're looking and feeling so good! That's so fantastic! And, by the way, I'm so freakin' jealous of your Vitamix! I want one SO bad! Link to comment Share on other sites More sharing options...
GWork42 Posted January 22, 2012 Author Share Posted January 22, 2012 Even though I did not make an entry yesterday, I did train. I trained my arms yesterday. Barbell Curls: 4 sets x 12, 10, 8, 8 repsDumbbell Curls: 3 sets x 10 repsConcentration Curls: 3 sets x 12 repsClose Grip Bench Press: 4 sets x 12, 10, 10, 9 repsLying Triceps Extensions: 3 sets x 10 repsRope Cable Pushdowns: 3 sets x 12 reps I forgot what I ate already, but it was good. Today I ran on the treadmill for 45 minutes at 7.2 mph. That resulted in 5.41 miles. Nutrition was not where I want it, due to a busy schedule of kids sports. I did manage to get two protein drinks, vegetable dumplings, celery with hummus and Tuscan Bean & Rice soup, crackers and daiya cheese. Lots of water was consumed. Tomorrow is leg training day. Link to comment Share on other sites More sharing options...
GWork42 Posted January 23, 2012 Author Share Posted January 23, 2012 Today I trained my legs. Squats: 4 sets x 12 repsLeg Extensions: 3 sets x 12 repsRomanian Deadlifts: 4 sets x 12 repsLying Leg Curls: 3 sets x 12 repsStanding Calf Raises: 3 sets x 15 reps Breakfast: Green Smoothie with hemp protein, glass of waterLunch: Multigrain pancakes with walnuts, glass of waterSnack: Fruit smoothie with protein, glass of waterDinner: (This was awesome) Vegetarian Mushroom Stroganoff (soy based cream sauce), bread, spinach soup, glass of water and slice of chocolate cake. It was a friend's 50th birthday celebration. Tomorrow is chest and cardio. Link to comment Share on other sites More sharing options...
kareno Posted January 23, 2012 Share Posted January 23, 2012 Nice! I don't suppose you have the recipe for that mushroom stroganoff you could share.... ? Link to comment Share on other sites More sharing options...
GWork42 Posted January 24, 2012 Author Share Posted January 24, 2012 Yesterday got a little too busy to update my training journal. Yesterday was chest and cardio. Incline Bench Press: 4 sets x 12, 10, 8, 8 repsFlat Bench Press: 4 sets x 10, 10, 9, 8 repsDecline Bench Press: 4 sets x 8 repsIncline Dumbbell Flyes: 3 sets x 12 reps Breakfast: Protein smoothie, vitamins, glass of waterSnack: Almonds, grapes, glass of waterLunch: cheeseless pizza, small salad, glass of waterSnack: Preotein drink, glass of waterDinner: Lentil soup, Large green salad, glass of waterSnack: Protein drink Today is my recovery day. Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now