Frayedendz Posted May 10, 2012 Author Share Posted May 10, 2012 Thurs 5/1015 min incline treadmill walk. 3.9mphweight train legs V-Squat machine95x15110x12115x10130x10135x10150x10155x10superset with cap chair st leg raises7x15 dual leg press machine90x15140x15180x15200x15250x15270x15superset with 1/2 sit up plate press6x15prone leg curl (orange seat)30x1235x1040x845x8swiss ball ab curl ins4x12 mealsprotein smoothie1/4 cup granola postworkout shakeroasted edamamme with goji berries green saladbrown rice/black beans/tomatoes1/2 kombucha yogurt mixed with vanilla chai vega proteinvega electrolyte replacement green saladgardein buffalo wing tenders (holy shit these are good) i dont buy many products like these buuut they looked too good to pass up yesterday scoop vega protein Link to comment Share on other sites More sharing options...
Frayedendz Posted May 12, 2012 Author Share Posted May 12, 2012 Fri 5/11/12workout 40 min am cardio on bikepm weight train bi/tri 5 min kettlebell swing to warmup 16kg dumbell overhead tricep extension25x1525x1530x1530x15superset with standing dumbell curl20x1520x1525x1025x10tri band pressdown4x15superset with seated dumbell hammer curl20x1220x1525x1225x12tri bar dips4x15superset with bicep band curl from benhind4x12tricep traingle pushup3x10superset with bicep mini bar curl50x850x850x8mealseggs with spinach,roasted red peppers1/4 cup steel cut oats with 1/4 banana and almond milk. flaxseed meal added vega ras/chocolate protein shake large green salad4 gardein buffalo tenderscurry kale chips soy yogurt mixed with protein powder babay romaine power mix salad with roasted corn, tomatillo dressing. 1/2 avocadoblack bean pasta with can tomatoes and roasted vegetables (found this awesome pasta made from black beans, really good protein content for pasta) 1/2 homemade protein bar 2 lydias green crackers Link to comment Share on other sites More sharing options...
Frayedendz Posted May 14, 2012 Author Share Posted May 14, 2012 easy cardio day on sat and recovery on sun.Mon 5/13workout15 min treadmill walk 3.9 mph warmupweight train chest/tridumbell flat bench press20x1520x1525x1225x1230x1030x1035x1035x10assist tri dips55x1245x840x835x1030x825x8one arm lying swiss ball chest press25x1025x1030x1030x1035x8tri rope press down25x1525x1530x1030x1030x10iso lat incline plate press30x1530x1240x1240x1250x1050x9tri seated pressdown machine90x1590x15100x12100x12115x10120x8130x8140x820 min hits on eliptical 5 min cooldown on bikemealsvega whole food optimizer vanilla chai with 1/2 banana and 1 TBSP raw almond butter 1/4 cup roasted edamame with gogi berriesplantfision protein shake with water large green saladquinoa black bean veggie mix soy yogurt with cinnamon1 homemade protein bar homemade veggie burgers....tried to replicate these awesome ones from whole foods....consistency wasnt holding together great but flavor is good.made some roasted red pepper spread to put on them with 1/2 avocadolarge green salad scoop protein powder Link to comment Share on other sites More sharing options...
Frayedendz Posted May 15, 2012 Author Share Posted May 15, 2012 Tues 5/15workout25 min incline wak on treadmill for 25 min speed 3.4-3.9weight train legs single leg hip trust on bench4x15 superset withsandbag front squat x10 squats then 10 mini pulses. 35lb sandbag 4sets walking lungs with dumbells25x9 steps25x9 steps30x9 steps30x9 stepssuperset with deadball slam/squat/catch 4x12 side bench step ups with 25lb plate4x12superset with 1 legged burpee (these were interesting)4x8 ea legget ups 10lb ball 3x105lb ball 2x10superset with overhead sandbag split squat3x10 ea leg Link to comment Share on other sites More sharing options...
Frayedendz Posted May 16, 2012 Author Share Posted May 16, 2012 wed 5/16workout40 min cardio on bikestrength train in afternoonshoulders/back clean/press 12kg kettlebell 30 reps ea sidejumping pullups 3 sets of 10 sandbag upright row 4x12superset with straight bar press up50x1050x1960x660x6 inverted pullups (feet on bench)4x10 with a static hold on 10th repsuperset withdumbell lat raises10x1510x1515x815x8bent over bar row60x1260x1270x1280x10superset with dumbell fwd raise15x1015x1020x620x8black band lat pulldown4x15superset with seated arnold press25x1225x1230x1030x10 mealsegg whites/black beans/spinach/salsakashi waffle 1/2 banana homemade protein bar1/2 grapefruit green saladblack bean pasta with vegetables postworkout vega shake green saladpesto quinoa with tofu/mushrooms/peppers/onions Link to comment Share on other sites More sharing options...
Frayedendz Posted May 18, 2012 Author Share Posted May 18, 2012 THURS 5/17workout25 min incline walk 3.9 mphbike 20 minwalk with a friend outside for 2 milesweight train legsleg ext machine 45x10 then immediately up to 85 for 1/4 reps to failurerepeat for 4 setssmith squat machine70x1080x1090x10100x8110x8120x8lying leg curl machine55x12then drop sets80x665x650x6repeated for 3 roundscore work Link to comment Share on other sites More sharing options...
Frayedendz Posted May 19, 2012 Author Share Posted May 19, 2012 FRI 5/18workout1 mile walk with dogs5 min kettlebell swing to warm up 16kg strength train biceps/tricepsstanding dumbell curl20x1220x1225x1030x6superset with lying dumbell tri ext15x1215x1220x620x6barbell curls50x950x1050x1050x10superset with tri bar dipsx14x14x15x15dumbell preacher curl40x1250x850x850x8superset with tri band pressdown (black one)4x15band bicep curls (black one)x8x8x10x10superset withoverhead dumbell tri ext30x1230x1230x1230x124x15 twisting mtn climbers4x12 burpees4x20 chest wall passes with 10lb med ball4x20 mtn climbersmeals2 eggs 2 egg whites,salsa,spinachsteel cut oats with chia seeds,raspberries vanilla chai vega optimizer with 1/2 banana1/2 grapefruit large green saladbalck bean pasta with veggies soy protein yogurt with choc protein. 1 tbsp raw almond butter1/2 grapefruit large green salad1/2 avocadohomemade veggie burgerroasted beet/fennel salad Link to comment Share on other sites More sharing options...
Frayedendz Posted May 20, 2012 Author Share Posted May 20, 2012 5/19 sat 15 min easy cardio on bike20/10 tabata intervals of 8 roundsburpee with sandbag upright row18kg kettlebell swing 10lb med ball underhand wall slamsonly had 25 min to workout so that kind of suckeddid the relay for life in our town in the evening 2 mile walk on the track sun was rest day. went to the eastern market in detroit for the day. walked a ton and got some sun.excited to get back to some weights tomorrow morning!! Link to comment Share on other sites More sharing options...
Frayedendz Posted May 21, 2012 Author Share Posted May 21, 2012 MON 5/21Workout25 min incline walk on treadmill level 15 speed 3.8weight train chest/trismith bench press40x1550x1260x1270x8tri bench dip feet up on bench with 25lb plate4x15tri straight bar pressdown30x1835x1342.5x1050x5flat bench dumbell chest press25x1530x1235x840x690 degree machine chest press80x1285x1285x12100x8did a combo of everything with some kind of core excercise, a lot of plank stuff15 min of intervals on eliptical 30 sec on 30 sec off between level 15 and 18mealsvega one shake with 4 strawberries,greens powder,1/2 banana and raw cacao nibs1/4 cup uncereal vega postworkout shakea few dried yacon slices large green saladtempeh with sunflower seed mac and cheese with steamed kale added in 1/2 cup soy protein yogurt with 1 scoop whole food optimizer1/2 grapefruit large green salad"beet burgers" with tomato,spinach,avocado,mushroomon toasted sesame seed ezekial bun.normally i go bunless but seriously the sesame ezekials are my favorite kind of bun and I saw them yesterday at better health mrkt and put them back twice and ultimately decided to get them. Link to comment Share on other sites More sharing options...
Frayedendz Posted May 22, 2012 Author Share Posted May 22, 2012 Tues 5/22workout 15 min on stairstepper20 min on bike with speed intervals for 10 weight train legsdumbell side lunge with reach15lb bellsx15ea side20x1525x1025x10leg lifts from bench 4x12alt fwd dumbell lunges25x1025x10dumbell split squat30x1230x12box fwd step ups with 20lb weight vest on4x12ea sidesandbag front loaded mini squat2x12dumbell front loaded mini squat25lb bellsx1225lbx15dead ball ball get ups with slam4x10burpee to sandbag deadlift4x10a little core work and stretchingmealsvega protein smoothie with strawberries/banana/cacao nibs/greensside of raspberries/blackberries vega bar with 1/4 cup roasted edamame large green saladpesto quinoa with tofu whole food optimizer mixed with steel cut oats and wheat branyerba mate tea large spinach salad 1/2 avocadocashew veggie burger no bun with roasted red pepper sauce tbsp almond butter Link to comment Share on other sites More sharing options...
Frayedendz Posted May 23, 2012 Author Share Posted May 23, 2012 WED 5/23Workout30 min am cardio on bikeafternoon weight train back/shoulders Inverted pullup 4x10superset withstraight bar press50x850x850x950x9lat band pulldowd black band 4x15superset withdumbell fwd raise15x1215x1515x1220x8st bar upright row40x1040x1050x850x8superset with dumbell arnold press25x1225x1230x830x8st bar bent over row50x1250x1270x1070x10superset band lat raise red band4x10seated dumbell shoulder punch25x1025x1030x730x7meals2 eggs with spinach and salsaprotein yogurt with mixed berries on 1 kashi waffle steel cut oats with wheat bran and whole food optimizer beet burger on ezekial with hummuslarge spinach salad lettuce wraps with asian grilled sesame tofuasian slawgreen salad Link to comment Share on other sites More sharing options...
Frayedendz Posted May 26, 2012 Author Share Posted May 26, 2012 Thurs 5/24workout35 min incline treadmill walk 12.0 at 3.8stair stepper 10 minweight train legsswiss ab curl ins 4x12hack squat machine20x1540x1250x1260x12superset with feet on bench knee ins4x20leg ext machine55x1260x1270x1285x12100x12captains chair 4 sets of 12 tucks followed by 5 st leg raises Link to comment Share on other sites More sharing options...
Frayedendz Posted May 26, 2012 Author Share Posted May 26, 2012 Fri 5/25weight train bi/tri10 min warmup on bike bicep straight bar curl40x1040x1040x1040x10tri overhead ext with band4x10drop set bicep curls with dumbells30x525x520x515x5repeated 3x with same repsdumbell tri lying ext15x1515x1520x520x5preacher bar bicep curl40x1040x10deadball slam catch 4x1218kg kettlebell swing 4x15mountain climber 4x15 Link to comment Share on other sites More sharing options...
Frayedendz Posted May 28, 2012 Author Share Posted May 28, 2012 Mon 5/28workoutstrength train chest/tri/core flat bench press50x1260x1060x1070x8superset with alt v-upsband low chest flyes with black band4x10superset with knee ins with feet on bench in low plank holdtri band pressdowns4x15superset withband crunch 4x25dumbell chest press flat bench25'sx1525x1530x1230x12superset with sandbag overhead situps 4x10 (30lb sandbag)tri bench dip with feet on swiss ball4x15superset with ab kickouts from bench 4x12incline dumbell bench press25'sx1530x1030x1230x12superset with low fluter kick 4x12medicine ball pushups 2x10 Link to comment Share on other sites More sharing options...
Frayedendz Posted May 29, 2012 Author Share Posted May 29, 2012 Tues 5/29workout30 min incline walk at level 15 speed 3.915 min hits on eliptical weight train legs. quad focused leg ext machine drop set70x660x655x640x6repeated for 3 roundsthen 85x12superset with cap chair knee tuck ups reverse v squat110x12115x12130x12135x12150x12superset with hip lifts4x20dumbell front loaded mini low squats 20'sx1525x1530x1535x12superset with plank spiders4x10leg lifts from bench2x12superset wityh swiss ball hands to feet pass2x10smith machine split squats50x1050x1060x1070x10superset with window wiper with bar4x12leg ext machine45x10 then 1/4 immediately after at 75 until failure3 sets20 min easy bike ride mealschoco coffee shakeunsw almond milk,vega one natural scoop,healthforce choc TBSP. 1/4 banana, 1 tbsp almond butter,1 tbsp coffee grounds1/2 cup cantaloupe 1/2 cup plain yogurt with protein1/4 cup goji berries,mulberries1/2 vega vibrancy bar postworkout shake with waterother 1/2 of vibrancy bar green kale saladvegan mac and cheese made with "sunflower cheese"steamed kale and broccoli in with pasta scoop amazing grass greens in water2 scoops healthforce protein green spinach saladblack bean pasta with mushrooms,peppers,onions,spin,pine nutsroasted garlic tomato sauce3 sets Link to comment Share on other sites More sharing options...
Frayedendz Posted May 31, 2012 Author Share Posted May 31, 2012 Wedworkoutam cardio on bike 35 minevening cardio 20 min inline walk on treadmill weight train shoulders/back dumbell lat raises10x1510x1515x1015x10superset with bent over dumbell row25x1525x1230x1030x10dumbell fwd raise15x1215x1220x820x8superset with band low row pulls (black band)4x12invert pullup4x12superset withdumbell clean press30x10 ea side 4 setsseated arnold press25x1025x1030x830x8superset with lat band pulldown (black)4x12dumbell seated incline pressups30x1030x10 Link to comment Share on other sites More sharing options...
Frayedendz Posted May 31, 2012 Author Share Posted May 31, 2012 Thurscardio treadmill incline walk 25 min. incline 15, speed 3.9stairmaster 15 min weight train legssmith machine squats60x1270x1090x10100x8110x8120x7swiss ball knee tucks4x10single leg ham curl machine15x1525x1025x1030x8st leg raise with 45lb plate4x15glute kickback machine100x12110x12120x10130x10leg press90x1090x12130x12150x12calf raiser seated machine 4x15 Link to comment Share on other sites More sharing options...
Frayedendz Posted June 2, 2012 Author Share Posted June 2, 2012 Fri workout 30 min cardio on bike a.m. weight train tri/bi afternoon5 min kb swing 18kg tricep band 21's pressdowns x4superset withdead ball slam/squat/catch 4x12bicep band curls (black band)x10x12x12x12superset withmtn climbers 20x4tri dumbell lying ext15x1515x1520x520x5 (for some reason the jump to 20lbs sucks for me right now)superset with kb swings 4x20lying band bicep curl 1/2 repsx12x15x15x15superset with burpees with pushup 4x12dumbell outer curls20x1520x1525x1025x10superset with dumbell tri overhead ext30x1230x1230x1230x12 meals2 eggs 3 egg whites/spinach/salsamultigrain cereal squares with almond milk/blueberries wheat bran/steel cut oats/vega one scoop1/2 grapefruit black bean enchilada on ezekial with 1/2 avocado/daiya shredsgreen salad protein yogurt with scoop of vega and cacao nibs1/2 grapefruit black bean pastagreen saladkale chips Link to comment Share on other sites More sharing options...
Frayedendz Posted June 5, 2012 Author Share Posted June 5, 2012 MONworkout20 min incline walk 15 incline speed 3.8 20 minweight train chest/tri decline chest iso plate press90x12100x10110x10120x10straight bar pressdown25x2030x1535x1342.5x10dumbell flat bench press25x1530x1235x1040x840x8bench dips with 25lb plate, feet up on bench 4x1590 degree plate chest press40x1550x1260x870x8tri pressdown machine95x15110x10120x8130x8135x615 min eliptical hits 5 min easy pace mealsvega berry optimizer with protein almond milk/1/2 banana1/2 grapefruit postworkout shake1/4 cup blueberriescherry chia kombucha spinach salad1/2 avocadotofu black bean veggie lasagnakale chips homemade vega protein bar. gogi berries,macadamia nutsalmond milk with 2 scoops amazing grass chocolate gardein buffalo tenderskale salad with edamame,green beans,northern beans. homemade tomato vinaigrettecubed sweet potatoes, asparagus scoop protein Link to comment Share on other sites More sharing options...
Frayedendz Posted June 5, 2012 Author Share Posted June 5, 2012 tues 6/5WORKOUT20 MIN BIKE....10 min of it was hits2o min incline treadmill walk 15 incline speed 3.9-4.4stairmaster 15 min weight train legs, quad focus. really trying to get some definition in the legs. getting stronger but still have a long way to goleg ext machine feet close85x1090x1095x10100x10105x10110x10115x8120x8125x8130x8dumbell walking lunges25'sx9 ea leg25x925x925x925x9reverse v squat machine115x12115x12115x12forward v squats feet shoulder width, mini squats trying to push through quads115x12130x12135x12135x12med ball get ups/slam3x12window wiper abs with 40lb bar3x12cap chair st leg raises4x10 mealstrue vitality choc protein shake with 1/2 banana1/4 cup blueberries 1/2 vega protein barvega preworkout postworkout pea protein shake with 1/2 banana, almond milk1/2 vega bar green kale salad with mustard vinaigrette, 1/4 avocadoeggplant/white bean veggie burger with hummus,tomato,mushrooms,beet greens. no bun simply protein barscoop amazing greens1/2 grapefruit black bean spaghettipasta sauceroasted zuchinnikale salad scoop protein Link to comment Share on other sites More sharing options...
Frayedendz Posted June 8, 2012 Author Share Posted June 8, 2012 wed40 min am bikepm weight train back/shouldersjumping pullups 4x10superset with dumbell fwd raises15x1515x1520x1020x10bent over bar row55x1255x1355x1255x12superset withdumbell lat raises10x1210x1215x815x8lat band pulldown (black and yellow band)x15x12x12x12superset withdumbell standing shoulder press20x1525x1025x1030x8invert pullup with one foot up 4x10superset with dumbell seated press25x1530x1230x1030x1216kg kettlebell upright rowx12x15x15x15superset with front band pulldown (hand grips together like a "d" handle) 4x10 Link to comment Share on other sites More sharing options...
Frayedendz Posted June 8, 2012 Author Share Posted June 8, 2012 Thurs35 min incline walk on treadmill incline 15, speed 3.8-4.020 min eliptical, legs only 30 sec on level 16 30 sec on level 19 for 20 min weight train legssmith machine squats60x1270x1080x1090x10100x10120x8130x8superset with side plank pushoffs 7x15prone leg curl (orange seat)35x1540x1245x1050x955x860x765x4superset with toe touch crunchhack squat30x1540x1250x1260x12superset with plank knee ins with feet elevated on bench mealschocolate raw protein shake with 1/2 banana, almond butter,amazing grass greens, 1 tbsp coffee grounds,vanilla almond milk postworkout shake. plantfusion with water1/4 cup blueberries and raspberries large green saladeggplant/white bean burgerkale chips homemade vega protein barscoop amazing grass with water large spinach saladtempeh sandwich with roasted tomatoes,grilled onion,guacamole spread scoop plant fusion Link to comment Share on other sites More sharing options...
Frayedendz Posted June 8, 2012 Author Share Posted June 8, 2012 Fri 6/835 min bike am easy cardioweight train afternoon bi/tri weight vest close grip pushups 4x6superset with dumbell tri kickback15x1215x1220x820x8seated hammer curls15x1520x1525x1230x8superset with 18kg kettlebell swing 4x25straight bar bi curl 50x850x850x850x8superset with burpee to deadlift bar4x10tri bar headbangers30x1535x1240x1040x10superset with overhead tri ext30x630x630x730x830lb dumbell woodchopper4x10superset with dumbell cross body curls25x825x825x825x8meals2 eggs 3 egg whites, kale greens,onion, salsa1 kashi waffle, berries,cantaloupe oats,wheat bran,scoop vega,goji berriestea spinach saladeggplant bean burgerbeet greensmushrooms homemade peanut butter/choc/coffee protein bar1/2 grapefruit sweet potaotes,black beans,can tomatoeslarge spin saladroasted veggies Link to comment Share on other sites More sharing options...
Frayedendz Posted June 11, 2012 Author Share Posted June 11, 2012 Mon 6/11back to the weights today after an easy cardio day on sat and a rest day on sun incline treadmill walk 25 min speed 3.9-4.4weight train chest/tri core excercises as active rest in between sets smith bench press flat50x1260x1270x980x780x6 assist tricep dips40x1230x1025x820x6 dumbell incline chest press 45 degrees25x1530x1225x740x740x6tricep rope drop set30x825x820x8repeat 3xdecline iso plate press100x12110x12120x8120x8tri st bar pressdwondrop set35x830x825x8repeat 3x last set was 10 reps at ea weightpushups with elbows tucked tight1x81x71x6 one of those days where i felt like i wanted to lift more but had to go. later im going to do 35 min of easy cardio on the bike mealsplantfusion smoothie with 1 tbsp almond butter,coffee grounds,1/2 banana,unsw almond milk1/2 grapefruit plantfusion shake with water1/4 cup raspberries/blueberries cherry chia kombuchalarge kale saladtempeh black bean mexican mix soy protein yogurt mixed with 1 scoop vega berryhemp seeds tofu stirfry with shiritaki noo0dles/veggieslarge spinach salad Link to comment Share on other sites More sharing options...
Frayedendz Posted June 12, 2012 Author Share Posted June 12, 2012 Tues6/1220 min on stairstepper20 min of hits on bikeeasy 10 to cool down weight train legs/core (quad focus) leg ext machine65x1270x1080x1090x895x8100x8105x8110x8120x8125x8walking dumbell lunges25's 4x8 ea legreverse v squat machine110x10115x12115x12115x12v squat machine mini 1/2 squats feet shoulder width115x15115x15 mealsvega whole food optimizer1/4 banana,cacao nibs,almond milk1/2 grapefruit1/2 vega protein bar plantfusion shake1/2 vega protein bar. blueberries arrugula,spinach saladtofu stirfry with shiritaki noodles,veggies1/2 chia kombucha homemade protein peanut butter choc protein bar spinach saladkale chipstemepeh mexican mix1/2 avocado Link to comment Share on other sites More sharing options...
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