Frayedendz Posted January 25, 2012 Author Share Posted January 25, 2012 Wed 1/25meals1 egg 2 egg whites, nutritional yeastgreen juiceoatmeal with almond milk and flaxseed vega preworkout energizer postworkout shake1 apple large green saladzuchinni/ roasted vegetable lasagna2 green crackers choc greens protein puddingroobios tea orange roughy with mushrooms and bok choybrown ricegreen salad vegan hot chocolate workout35 min incline walk 15.0 incline speed between 3.3-4.0 upperbody chest/backsort of did a few drop type sets todayflat dumbell bench press 3 rounds of 8 reps each 30lb,20lb,17lbbent over dumbell row 3 rounds of 8 reps ea side 30lb,20lb,17lbincline dumbell chest press 3 rounds of 8 reps 30lb, 20lb, 17lbseated row pulley machine 55lbx8, 42.5x8, 35x8 50lbx8, 42.5x8, 35x8 50lbx8, 42.5x6, 35x8then i just went up in wt with ea set on these iso lateral decline chest press (plates) 70lb 3x12, 80lb 3x10, 90lb 3x8iso lateral high row 90lb 3x10, 100lb 3x10chest flye 70lb 3x12 80lb 3x10, 90lb 2x8 (last set I only got 6)25 min eliptical machine easy pace Link to comment Share on other sites More sharing options...
Frayedendz Posted January 26, 2012 Author Share Posted January 26, 2012 Thurs 1/26mealstoasted ezekial sandwich with almond butter and cinnamonapplegreen juiceroobios tea postworkout protein shake made with water/cinnamon2 clementines spinach salad 1/2 avocado handful savi seedsbrown rice/ bean chili with salsa and nutritional yeastgreen kombucha raw pumpkin seed barscoop amazing greens chocolate powder with sunflower milk lentils and onionsgreek salad with no fetavegetable juice protein pudding workout15 min incline walk on treadmilllegssmith machine squats40lbx15, 50lbx15, 50lbx15,60lbx12, 70lbx12, 70lbx12 split squat lunge on smith machine 40lb 3x10 ea legincline leg press 80lbx20,100x15,120x12,140x10,160x10leg extension toes pointed out 50lbx15, 55lbx12, 60lbx10, 65lbx8, 70lbx8, 75lbx8repeated that with same reps and same wt but did toes pointed inhamstring ball glute raises x10 straight into a hamstring curl after 10 count3x10coreworkstarimaster level 4 30 min Link to comment Share on other sites More sharing options...
Frayedendz Posted January 28, 2012 Author Share Posted January 28, 2012 Fri 1/27meals1 egg 2 eggwhites, oatmeal with flaxseed and coconut milkgreen juicekiwi protein shake roobios tea butternut squash/sage pesto2 green crackersgreen salad homemade chocolate greens pudding scoop of amazing greens choc. in sunflower milk green saladmajedra with tomatoes and garlic sauce vegan hot chocolate made with choc protein powder workouttriceps/shoulders tricep bench dips 3x12superset with sandbag press 3x12 tricep rope pressdown 3x15superset with kettlebell clean and press 16kg 3x8 ea side diamond pushup 3x10superset with front plate raise 25lb 3x12 reverse tricep band pressdown 3x12seated shoulder press 25lb dumbells 3x12 dumbell lying down tri press 15lb dumbells 1x7, 1x8, 1x7superset withdumbell lat raise 8lb 3x12 burpees with 15lb dumbells 2x1515 min eliptical hiits 30 sec on 30 sec off. 5 min cooldown Link to comment Share on other sites More sharing options...
Frayedendz Posted January 30, 2012 Author Share Posted January 30, 2012 Sun 1/29normally this is a rest day but I took yesterday off instead10min warmup elipticalput together a small circuit with my husband so we worked out together which was fundumbell sumo squat/high pullkettlebell swingbench presspullupsdumbell bicep curlskettlebell squat to presstricep bench dipsside plank both sidesreverse crunchesreps were between 10-15 on everything except for pullups which we were just trying to do as many as we could.then 20 min of powerboxing meals1 egg 2 egg whitesezekial toast with peanut buttergreen drinkroobios tea oats with chia seeds, protein powder, rasperries, raw cacao nibsgrapefruit large green salad with 1/2 avocado, grilled vegetables, aduki beans, homemade vinaigrette dressing vega whole food smoothie infusion with blueberry pom juice spinach salad with vegetables and savi seedsstirfry tofu with cashews and assorted vegetables, brown rice vegan choc pudding Link to comment Share on other sites More sharing options...
Frayedendz Posted January 31, 2012 Author Share Posted January 31, 2012 Mon 1/30workout20 min bikeweight train shoulders/ bicepsdumbell curl to press 15lbx15,20lbx12,20lbx12,20lbx12,25lbx8kettlebell shoulder press 12kgx10, 12kgx10,12kgx10, 16kgx8, 16kg (push press)x8dumbell preacher curl 15lbx15, 20lbx12, 20lbx12,25lbx6, 25lbx6band forward raise 5x12dumbell hammer curl 15lbx15,20lbx12,20lbx12,20lbx12,25lbx7seated dumbell shoulder press 25lb 3x12band outer bicep curl 5x12 slow pace mealsezekial toast with peanut butter and 1/2 bananagreen juice2 clementinesroobios tea oats with protein powder, chia seed, cacao nibs, raspberries1/2 mango luna bar green spinach saladsmoky tofu stirfry with cashews and vegetables/brown rice with peas,corn,carrots green saladvegan enchilada pie with 1/2 chopped avocado Link to comment Share on other sites More sharing options...
Frayedendz Posted February 1, 2012 Author Share Posted February 1, 2012 Tues 1/31workout15 min incline treadmill walklegs/corebench stepups with 15lb dumbells 3x12superset with dumbell popsquats 3x12smith machine static lunge 40lb 3x10superset with plank glute/ leg raises raises 3x10hack squat 20lbx15,30lbx12,40lbx12,50lbx12superset with straight leg captains chair raises 4x12leg ext machine 55lbx15,60lbx12,70lb,x10,75lbx10, 80lbx8glute kickback machine 100lbx12, 105lbx12, 110lbx10, 115lbx10 bike high intansity intervals 30 sec on 30 sec off for 12 minutes mealsezekial toasted sandwich with peanut butter and 1/2 bananagreen juiceblueberries/raspberries postworkout shake 1 clementine1 small apple raw pumpkinseed bar vegan enchilada pie slice with 1/2 avocadogreen spinach salad 1/4 cup soy grits with almond milk Link to comment Share on other sites More sharing options...
C.O. Posted February 1, 2012 Share Posted February 1, 2012 Great job keeping up with your training journal. Which type/brand of vegan cheese do you use to make nachos with? Also my friend who is a comedian who happens to be black and gay has a joke that goes - people say gay is the new black but I'm not even done with being black yet. I love it, he's super funny. Look him up, Solomon Georgio. -Dylan Link to comment Share on other sites More sharing options...
Frayedendz Posted February 1, 2012 Author Share Posted February 1, 2012 Great job keeping up with your training journal. Which type/brand of vegan cheese do you use to make nachos with? Also my friend who is a comedian who happens to be black and gay has a joke that goes - people say gay is the new black but I'm not even done with being black yet. I love it, he's super funny. Look him up, Solomon Georgio. -Dylan dylan-I will look up your comedian friend for sure! the best vegan cheese i have found so far is the daiya brand. they have cheddar, mozzarella, pepper jack. not sure if there are any other flavors. i think its a good product and do not mind using it over dairy cheese at all Link to comment Share on other sites More sharing options...
Frayedendz Posted February 1, 2012 Author Share Posted February 1, 2012 Wed 2/1workout 30 min am elipticalpm weight train triceps/backtricep rope pressdowns with band 4x12bent over row with 55lb bar 4x12lying dumbell tricep extension 15 lb dumbells x12,x8,x9,x8underhand grip chinups unnassisted x3 assisted x12overhand grip assisted x12 tricep bench dips x15, x15feet on swiss ball x15, x15rowing with band x20,x20,x20,x20diamond pushups 4x10. getting better on these, felt stronger today on this one than in the past30 min bike easy pace mealsezekial toast with coconut butter, peanut butter, 1/2 bananagreen juiceblueberries/rapsberries 1 egg 2 egg whitesunsweetened granola with almond milk smoked tofu with cashews and vegetables/ brown rice with vegetablesmixed green salad with vinaigrette postworkout chocolate cherry shake2 homemade green protein balls vegan swwet potato black bean enchilada pie1/4 avocadogreen salad protein pudding Link to comment Share on other sites More sharing options...
Frayedendz Posted February 3, 2012 Author Share Posted February 3, 2012 Thurs2/2workout25 min treadmill incline 15 speed 3.5-4.1legsvertical hack squat 95x15, 110x12,115x12, 130x12, 135x12straight bar deadlift 85lbx12, 85lbx12, 95lbx12, 95lbx12alternating leg press 90lbx15, 110lbx12, 140lbx12, 180lbx12lying leg curl 55lb 4x8seated leg curl 40lbx12, 50lbx12, 50lbx12core workeliptical 30 min level 16 meals:ezekial sandwich with peanut butter,coconut butter, 1/2 bananablueberries/ raspberriesgreen juice postworkout shakeorangetea green salad with blackened chickengrilled vegetables miracle greens bargreen kombuchasoy grits green salad with aduki beans, mixed vegetables, hempseed oil dressing vinaigrettevegan mac and cheese. made with butternut squash/ whole grain noodles/vegan ricotta/daiya cheese/panko breadcrumbsnew recipe we tried that turned out great vegan choc pudding meals Link to comment Share on other sites More sharing options...
C.O. Posted February 3, 2012 Share Posted February 3, 2012 Thanks for the tip on the cheese for nachos. I have had that brand. I like it melted so I will try it on nachos. I think it tastes horrible when not melted though haha. Excellent work on keeping up with your journal entries this month and being so thorough. You are definitely approved for the prize package. Keep it up, just because the contest is over doesn't mean that it isn't still super beneficial to the rest of us on the forum to get to continue to read and comment on each others journal entries in the future. -Dylan Link to comment Share on other sites More sharing options...
Frayedendz Posted February 4, 2012 Author Share Posted February 4, 2012 Fri 2/3workout45 min am cardio on bikewell I left the details of my workout in my gym bag at work but it was biceps/triceps I will try to remember the wts. bicep rope curl 20lbx15, 25lbx12,30lbx12,40lbx12,45lbx10tricep rope pressdown 20lbx15,25lbx15,30lbx12,30lbx12,35lbx10seated dumbell curls 15lbx15, 15lbx15, 17lbx12, 17lbx12, 20lbx10tricep seated pressdown 50lbx20, 60lbx15,70lbx12,80lbx12, 90lbx10,100lbx10bicep curl machine 45lbx15, 50lbx12, 50lbx12, 55lbx10,60lbx8tricep assisted dips....I think I started at 65 and worked my way down to 45 and just tried to go to failure every time. sets were betweeen 8-15 repstricep bar pressdown 25lbx15, 30lbx15, 35lbx12, 40lbx12,40lbx10 wanted to get another cardio session in but it was not gonna happen today, just not enough time. feeling sore all over from the past few days workouts. looing fwd to an easy day tomorrow meals1 egg 2 egg whitesgreen juiceoatmeal with 1/2 banana protein bar "the simply bar" a new bar I found that is pretty good. made from soy crisps and soy protein isolate, nothing weird in it. 16 grams of protein 10 grams of sugar 3 grams of fat 16 grams carbohydrate. pretty decent for a preworkout bar i thought.1 scoop amazing greens chocolate with water postworkout shake green saladsmoked tofu with cashews and vegetables soy yogurt with protein powder1 piece of ezekial with almond butter brussel sproutsgreen saladvegan mac and cheese made with butternut squash/whole grain pasta/daiya cheddar/vegan ricotta Link to comment Share on other sites More sharing options...
Frayedendz Posted February 4, 2012 Author Share Posted February 4, 2012 Thanks for the tip on the cheese for nachos. I have had that brand. I like it melted so I will try it on nachos. I think it tastes horrible when not melted though haha. Excellent work on keeping up with your journal entries this month and being so thorough. You are definitely approved for the prize package. Keep it up, just because the contest is over doesn't mean that it isn't still super beneficial to the rest of us on the forum to get to continue to read and comment on each others journal entries in the future. -Dylan i know when its not melted its kind of a bummer! I get all excited when i find vegan products but some of them are just a dissapointment. I feel like the options are getting bette out there though so thats good. I have really enjoyed working on my journal and reading other peoples so i definitely will keep it goin! Link to comment Share on other sites More sharing options...
kareno Posted February 4, 2012 Share Posted February 4, 2012 Hey Kelly! Great job with your journaling! I'm one of the VB&F team members, and we got your email request to have your journal reviewed for eligiblity. We'll be shipping out prize packages beginning mid-month! Great job! As Dylan said, we hope you'll stick around the forum and continue to post and be a valuable member of this online community! All the best,Karen Link to comment Share on other sites More sharing options...
mjcollette Posted February 4, 2012 Share Posted February 4, 2012 Hey! Great consistency here! How do you lil insanity? Link to comment Share on other sites More sharing options...
mjcollette Posted February 4, 2012 Share Posted February 4, 2012 *like Insanity? Link to comment Share on other sites More sharing options...
Frayedendz Posted February 4, 2012 Author Share Posted February 4, 2012 Hey Kelly! Great job with your journaling! I'm one of the VB&F team members, and we got your email request to have your journal reviewed for eligiblity. We'll be shipping out prize packages beginning mid-month! Great job! As Dylan said, we hope you'll stick around the forum and continue to post and be a valuable member of this online community! All the best,Karen thanks Karen! I have read your journal a few times as well. keep it goin!! sounds like your getting into the whole working out scene! stay motivated Link to comment Share on other sites More sharing options...
Frayedendz Posted February 4, 2012 Author Share Posted February 4, 2012 *like Insanity? the insanity dvds are ok. I copied them from a friend and use them occasionaly on a day where I want to do something a bit different or dont feel like thinking of a workout! its great cardio, quite a bit of plyometric jumping stuff which isnt for everyone but they are a different kind of challenge. Link to comment Share on other sites More sharing options...
kareno Posted February 4, 2012 Share Posted February 4, 2012 thanks Karen! I have read your journal a few times as well. keep it goin!! sounds like your getting into the whole working out scene! stay motivated Aww, thanks so much! It's really so much more motivating to know that people read your journal. Link to comment Share on other sites More sharing options...
Frayedendz Posted February 5, 2012 Author Share Posted February 5, 2012 sat 2/4 workout 50 min biking. pretty sore from the week so biking was nice meals1 egg 2 egg whitesezekial toast with almond butter1/2 bananagreen juice oatmeal with fresh cherries, choc protein powder, raw almondsblueberries and mango vegan mac and cheesegreen salad 3 green crackerspost workout shake my husband made a vegan pizza for dinner. this was a big step for him! he made a honey wheat sesame crust. toppings were marinated barbeque tofu,onion,cilantro,pizza sauce mix with a little bbq sauce. topped with nutritional yeast. turned out great homemade banana ice cream Link to comment Share on other sites More sharing options...
kareno Posted February 5, 2012 Share Posted February 5, 2012 So, you've got your husband making you vegan meals, eh? NICE! Is it the fact that the meals are vegan that's the big step, or the fact that he's cooking? Have a great week ahead! Link to comment Share on other sites More sharing options...
Frayedendz Posted February 5, 2012 Author Share Posted February 5, 2012 So, you've got your husband making you vegan meals, eh? NICE! Is it the fact that the meals are vegan that's the big step, or the fact that he's cooking? Have a great week ahead! Yes! he is actually a great cook and pretty open minded with food but it hasnt been until recently that he has gotten more into veganism. I have had Roberts book for about a year and have of course talked to him about it as well as brendans books, but he randomly read it last week and has been following a vegan meal plan based off of the book all week. of course im thrilled! for him his big thing is cheese, so when he grabbed the nutritional yeast and didnt buy any cheese for him i know that was a big step.have a great weekend as well! Link to comment Share on other sites More sharing options...
kareno Posted February 5, 2012 Share Posted February 5, 2012 Haha, I've yet to meet ANYONE who doesn't (or didn't) have a big thing for cheese!!!!! Happy Super Bowl Sunday... if that's your thing! Link to comment Share on other sites More sharing options...
Frayedendz Posted February 5, 2012 Author Share Posted February 5, 2012 Haha, I've yet to meet ANYONE who doesn't (or didn't) have a big thing for cheese!!!!! Happy Super Bowl Sunday... if that's your thing! true! cheese is pretty much addictive for anyone.yes Super Bowl Sunday is like a holiday for us. cooking up a feast right now! looking fwd to the game and hanging with family Link to comment Share on other sites More sharing options...
mjcollette Posted February 6, 2012 Share Posted February 6, 2012 *like Insanity? the insanity dvds are ok. I copied them from a friend and use them occasionaly on a day where I want to do something a bit different or dont feel like thinking of a workout! its great cardio, quite a bit of plyometric jumping stuff which isnt for everyone but they are a different kind of challenge. Ok, good to know! I've been incorporating plyometrics into myLeg days and loving it!! But, I like variation Thank you for your opinion, I may try them out one day!! Link to comment Share on other sites More sharing options...
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