robert Posted February 6, 2012 Share Posted February 6, 2012 Hope you have an awesome week of training! Keep after it. All the best! -Robert Link to comment Share on other sites More sharing options...
Frayedendz Posted February 7, 2012 Author Share Posted February 7, 2012 Hope you have an awesome week of training! Keep after it. All the best! -Robert Thanks Robert! I plan to hit it hard this week for sure. You have a great training week as well! Link to comment Share on other sites More sharing options...
Frayedendz Posted February 7, 2012 Author Share Posted February 7, 2012 Mon 2/6workoutam cardio 35 min on bikepm weight train chestincline dumbell pressesdid these like a circuit and repeated 3x15lbx15, 20lbx12, 25lbx8flat bench dumbell press same thing same weights did as a circuit 3x15lbx15, 20lb x12, 25lb x6-8low chest fly with bands 5x15pushups 5x12bench press 70lb 2x8 30 min cardio eliptical meals1/2 banana with almond buttergreen juicechia seed pudding with choc protein powder oats/shredded wheat/uncle sams cereal mixture with almond milkorange green saladbroccoli pesto with red quinoa mixturegreen crackers choc protein shakeraw pumpkin barvegan jerky homamade black bean veggie burgertabbouli salad Link to comment Share on other sites More sharing options...
kareno Posted February 7, 2012 Share Posted February 7, 2012 Yummy food!! Link to comment Share on other sites More sharing options...
Frayedendz Posted February 8, 2012 Author Share Posted February 8, 2012 Tues 2/7am cardio 10 min bike15 min eliptical hiits. legsdid this whole workout as a giant circuit 2x through, no restforward/backward lunges with 15lb dumbells 12 reps per legdumbell deadlift 25lb dumbells 15 repshamstring swiss ball curls x12swiss ball glute raises x12sumo squat with calf raise 18kg kettlebellsquats with 25lb dumbells by sidesforward lunge with reach 15lb dumbells 12 ea sidecore work meals:oats/shredded wheat/uncle sams cereal mix with almond milkappletea protein bar "simply bar" green saladvegan mac and cheese green protein smoothiesmall pear green saladswiss chardhomemade black bean veggie burger. no bun. lettuce tomato, nutritional yeast psyched to do a good back workout tomorrow!side lunges with dumbells 12 reps per side Link to comment Share on other sites More sharing options...
Frayedendz Posted February 8, 2012 Author Share Posted February 8, 2012 Wed 2/8workoutincline treadmill walk 45 min incline level 15 speed between 3.4-4.0 back and shoulders weight trainseated row machine drop set. reps were between 6-10 on 3 rounds47.5lbs,42.5lbs,35lbs,27.5lbs (repeat 3x)seated arnold press drop set. reps were between 6-10 on all 3 rounds20lb,17lb,15lb,12lb (repeat 3x)high row pulldown plate machine. 150lbs 4x10lateral raises with pulley machine 5lb 4x10 ea side. (really focusing on form, not needing much weight for it to be challenging for me)assisted pullup machine 55lbx8, 45lbx8, 40lbx6, 35lbx6seated shoulder press machine 45lbx15, 55lbx12,55lbx12,60lbx10, 65lbx8T-bar row 35lb 4x8 20 min eliptical mealsshredded wheat/uncle sams cereal mix with almond milk and a spoonful of choc protein powder pomegranate seeds, blueberries, blackberriestea postworkout shakeapple green saladvegan mac and cheese4 green crackersgreen juice (probably too much food for lunch, i way way too full. stupid on my part) homemade vegan "mega green protein balls"green tea quinoa with broccoli pesto, mushrooms, sun dried tomatoesgreen salad vegan hot chocolate Link to comment Share on other sites More sharing options...
Frayedendz Posted February 10, 2012 Author Share Posted February 10, 2012 Thursday 2/9workout45 min incline treadmill walk incline 15 speed 3.4-4.0weight train legs smith machine split squat 40lbx10, 40lbx10, 45lbx10, 45lbx10superset with window wiper abs holding 35lb bar 4x10 ea sideleg extension machine 55lbx15, 60lbx12, 65lbx10, 70lbx10superset withplank spiders 4x10 ea sidevertical hack squat 95lbx15, 110lbx12,115lbx12, 130bx12superset with ab kickouts 4x20leg press machine 90lbx12, 140lbx12, 160lbx12, 140lbx20superset with ab crunch macine 4x12incline leg press 100lbx15,120lb12,140lbx12,160lbx10 45 min incline treadmill walk incline 15 speed 3.4 mealscold oats, shredded wheat, uncle sams mix with ground flaxseed and choc protein powder, almond milkmixed berries green teagreen juice postworkout shake1 apple green saladbroccoli pesto with red quinoa, mushrooms, roasted red peppers green saladblack bean veggie burger with salsa, chopped red peppers and a few crumbled flax chips 1 scoop choc protein powder Link to comment Share on other sites More sharing options...
Frayedendz Posted February 10, 2012 Author Share Posted February 10, 2012 Fri 2/10am cardio 30 min bike later weight train biceps/ triceps tricep rope pressdown 4x12superset with bar bicep curl 4x12tricep bar pressdown 4x12superset withband bicep curls 4x12lying dumbell tricep press 4x8superset with dumbell seated curl 4x10tricep seated pressdown machine 4x12 superset with dumbell alternating hammer curl 4x10tricep assisted dips 4x10superset withmachine bicep curls 4x10cable pulley reverse tricep pressdown 3x10superset with single arm cable pulley bicep curl 3x1030 min eliptical, last 10 min high intensity intervals mealsoats/uncle sams cereal mix with a few raw almonds and choc protein powder and almond milkgreen juice 1/4 banana postworkout protein shakeapple green salada few savi seedsbroccoli pesto with red quinoa chia seed pudding with protein powder going to a raw foods restaurant for dinner!! super excited. its one of my favorite places to eat! Link to comment Share on other sites More sharing options...
kareno Posted February 13, 2012 Share Posted February 13, 2012 Wow, Kelly, you're doing SUCH a great job!! Link to comment Share on other sites More sharing options...
Frayedendz Posted February 13, 2012 Author Share Posted February 13, 2012 Monday 2/1 i am back training today after kind of a recovery weekend. did 70 min of easy cardio on sat and rested on sun.today 10 min eliptical warmupweight train chest:smith machine flat bench20lbx15,40lbx12, 50lbx10 superset with inverted pullupx860lbx10 superset with inverted pulluox860lbx8 superset with inverted pullupx8smith machine incline bench 40lbx10 superset with wide pushupsx840lbx8 superset with wide pushupx850lbx8 superset with wide pushupx8chest fly pulley machine in low position 20lb 4x10iso lateral decline press plate loaded 90lbx12, 90lbx12,100lbx10,100lbx10,100lbx10chest press seated plate loaded slight decline 40lbx12, 40lbx10,40lbx8,40lbx890 degree seated chest press 60lbx16, 80lbx10,80lbx9,85lbx1035 min eliptical mealsplain soy yogurt mixed with green protein greens and raw almond buttergreen juicespirulina nut ball oats, shredded wheat, uncle sams cereal mixed with vanilla protein powder and almond milkcara cara orange broccoli pesto quinoaapple simple protein bar lentil burgers. new recipe I got from yum universe. on ezekial sesame seed bun and homemade oil free dairy free garlic lemon aoilo spread (awesome by the way)asparagusgreen salad Link to comment Share on other sites More sharing options...
Frayedendz Posted February 14, 2012 Author Share Posted February 14, 2012 Tues 2/14am cardio bike 30 minweight train legs mini circuits each circuit is 3 excercises repeated 3x with 10-12 reps10lb dead ball slam/catchfwd/backward lunge with 15lb dumbells25lb dumbells straight led deadlift burpeesbox step upsswiss ball hamstring curl split squat with 35 lb sandbag (did one round with it overhead, 1 round with it behind back and 1 round holding it in front like a front squat)15lb dumbell side lunge with reach18kg kettlebell squat 30 min eliptical10 min high intensity bike intervals 30 sec on 30 sec off meals:oats,uncle sams cereal.shredded wheat with protein powder and almond milk1/4 banana and mixed berries post workout protein shakegreen juice green saladlentil burger on ezekial sesame bungreen kombucha chia seed pudding with protein powder and unsweetened shredded coconut walnut meat mexican wraps with pico de gallo and avocado. used collard greens as wrapsgreen salad chocolate/orange protein cupcakesfound a new website www.proteinpow.com lots of good stuff with recipes using protein powder, some vegan recipes and recipes that can easily be made vegan...these cupcakes called for egg whites but I used "flax eggs" and i used vegan protein powder of course. Link to comment Share on other sites More sharing options...
Frayedendz Posted February 16, 2012 Author Share Posted February 16, 2012 Wed 2/15am cardio 30 min on bikepm weight train back/shoulders seated shoulder press with dumbells 15lb bellsx20,20lbx12,20lbx12,25lbx12bent over row with bar 50lb 4x15kettlebell push press 12kg 4x 8ea sideband high row pull down 4x10upright row with 15lb dumbells 3x12seated row pulley machine 3x12seated smith machine shoulder press 40lb 3x10 mealsoats,uncle sams cereal, shredded wheat with protein powder, almond milk1/4 bananagreen juice whole food bargreen tea veggie quinoa burrito with ezekial tortilla, a few tortilla chipscoconut water protein shakeprotein ball homemade caesar salad with homemade croutons and vegan dressingtofu veggie stirfry Link to comment Share on other sites More sharing options...
Frayedendz Posted February 16, 2012 Author Share Posted February 16, 2012 Thursday 2/16workouttreadmill incline walk 25 minutes 1 hour of powerboxing with some kickboxing. fun!!mini leg workoutdrop sets of all excercisesleg extension 70lb,55lb,40lb 8 reps for 3 rounds with 1 min rest in betweenvertical hack squat 110lb, 95lb, 75lb 6-8 reps for 3 rounds with 1 min rest in betweenglute kickback machine 115lb, 95lb, 75lb 8 reps per leg for 2 rounds with 1 min rest in between 20 min easy bike cardio mealsoats, uncle sams, shredded wheat with choc protein powder, almond milkprotein ball vegan protein barapple postworkout shakegreen kombucha green saladlentil veggie burger chia seed, soy yogurt, protein powder mixgreen juice collard green burritos. quinoa, bean veggie mix wrapped in collard green with avocado, green salad, a few tortilla chips protein cupcake Link to comment Share on other sites More sharing options...
kareno Posted February 18, 2012 Share Posted February 18, 2012 Great stuff, Kelly! I'm gonna have to check out that protein recipe website you mentioned. Chocolate orange cupcakes?? Um, yes please! Link to comment Share on other sites More sharing options...
Frayedendz Posted February 18, 2012 Author Share Posted February 18, 2012 Fri 2/17am bike cardio 30 min weight train triceps/biceps tricep kickback 15lbx10 superset with seated curls 15lbx1215lbx12 s.s. curls 15lbx1215lbx10 s.s. 20lb curls x1215lbx10 s.s 20lb curls x12 dumbell lying tri ext superset with standng dumbell outer curls15lb for the tri ext 4x8-10 reps15-20lb for the curls 10-12 reps seated overhead tri extension with dumbell, superset with preacher curl20-25lb for tri ext 4x12-15 reps20-25lb dumbells for preacher curl 4x 6-10 reps rope pressdown superset with dumbell hammer curlrope pressdown 4x12-15dumbell hammer 20-25 lbs 10-12 reps my workout was so rushed today because i had a lot going on just one of those days i woud have liked to do more meals1 egg 2 egg whites, nutritional yeastgreen juiceprotein ball vegan protein barmixed berrieskiwi green saladlentil burgerkombucha chia seed pudding with protein powdergreen tea green saladcollard green burritoswith nut meat, quinoa and pinto beans. 1/2 avocado protein muffin Link to comment Share on other sites More sharing options...
Frayedendz Posted February 20, 2012 Author Share Posted February 20, 2012 Mon 2/20workoutbike 35 min cardioweight train chest regular pushup superset with dumbell floor press 20lb dumbells 4x10 eaflat bench press with 60lb bar superset with band chest presses 4 x10 eadumbell flat beanch press with 25lb dumbells superset with band chest fly from low position 4x10eaincline dumbell bench with 25 lb dumbells superset with wide pushups 4x12 ealying band pullovers 4x10 meals2 eggs with nutritional yeastgreen juice 1/4 banana with almond butter pumpkin chia seed protein puddinggreen tea uncle sams cereal with protein powder, almond milkapple appleprotein shake sweet potato, kale, chickpea mix with homemade vegan ranch dressing. lentil soupgreen saladhomemade pita chips with spicy hummus Link to comment Share on other sites More sharing options...
Frayedendz Posted February 22, 2012 Author Share Posted February 22, 2012 Tues 2/21 am cardio 10 min stairstepper60 min incline treadmill walkstrength train legs smith machine squats superset with russian core twist 5x20ea side with 15lb dumbellsquats 30lbx12, 30lbx12, 40lbx12, 40lbx12, 50lbx12lying leg curl superset with captains chair leg lifts 5x15-20lying leg curl 50lbx12,50lbx12, 55lbx12,55lbx12,60lbx12smith machine deadlift superset with window wiper abs 5x12 ea sidedeadlifts 60lbx12,70lbx12,70lbx12,80lbx12,80lbx12hack squat machine superset with ab kickouts on bench 5x15-20hack squat 20lbx12, 30lbx12, 30lbx12, 40lbx12, 40lbx12 pm 30 min cardio on bike mealssoy grits,shredded wheat, protyein powder, almond milk mix with a few savi seedsgreen juicegreen tea apple1/2 cliff builders bar kiwi post workout shake1/2 cliff builders bar chickpea salad with tomatoes, beets, cucumber. red wine vinaigretteraw veggie juicelentil souptabboulihummus(went to a middle eastern restaurant, soo amazing) green saladspaghetti squash with homemade marinara and homemade brown rice, mushroom mealtballs 1/2 maca sure bar with a scoop of protein powder mixed with unsweetened soymilk Link to comment Share on other sites More sharing options...
Frayedendz Posted February 23, 2012 Author Share Posted February 23, 2012 Wed 2/22cardio 45 min bikeweight train shoulders/back dumbell squat press15lb bellsx1520lb x1220lb x1225lbx1225lbx12bent over bar rows60lbx1260lbx1260lbx1270lbx1070lbx10fwd plate raise 25lb 5x12dumbell lat raise 8lb 5x10band rowing 5x15dumbell upright row20lb bells 5x12seated dumbell shoulder press 20lbx1220lbx1220lbx1225lbx1225lbx12 mealssoy grits, uncle sams cereal cho protein powder, almond milk mixgreen juicenectarine pumpkin chia seed protein puddingapple post workoput shake with water green salad with savi seedschickpeas with cucumber,tomato,small bit of hummuslentils, onions chia seeds, hemp powder, almond milk kale salad with lemon and avocadovegan chicken gumbo soup (made a big batch today, came out pretty good) Link to comment Share on other sites More sharing options...
Frayedendz Posted February 24, 2012 Author Share Posted February 24, 2012 Thurs 2/22workout inincline treadmill walk level 15 speed 3.4-4.125 min10 min bike level 14 weight train legs/core I did a superset of every leg excercise witha core excerciseleg extension 5x1255lb,60lb,65lb,65lb,70lb vertical leg press 5x1280lb,100lb, 120lb,140lb,140lb smith machine split squat 5x10-12 ea leg30lb 3x40lb 2x standing glute kickback 5x12 ea leg70lb, 80lb, 90lb,100lb,115lb mealssoy grits, uncle sams cereal, protein powder, almond milk mix. topped with a few savi seedsgreen juicenectarine potworkout shakemixed berriesraw pumpkin seeds collard green wrap with "jamaican jerk seasoned" chickpeas/kale/yam mix)green salad vanilla hemp shake with water1/4 banana kale salad with avocado, black beans, corn, roasted red pepper. just mashed the avocado and some lemon juice into the mix for a dressingcollard green burrito with "taco nut meat" peppers/tomatoes/shredded carrot/homemade chipotle vinaigrette scoop protein powder with soymilk Link to comment Share on other sites More sharing options...
Frayedendz Posted February 25, 2012 Author Share Posted February 25, 2012 Fri 2/24am cardio 30 min bikelater weight train biceps/triceps dumbell lying tricep extension drop set15lb,12lb,10lb,8lb 8 reps each for 3 rounds dumbell bicep curl, bench inclined. drop set20lb, 15lb, 12lb, 8lb 8-10 reps each for 3 rounds tricep band pressdowns 4x15 band bicep curl (wrapped around pole, lying flat) 4x15 diamond pushups 4x12 dumbell standing bicep curl drop set25lb,20lb,15lb,8lb 8 reps ea for 3 rounds after each lift i did active rest with kettlebell swings 18kg x20 swings 25 min eliptical meals1 egg 2 egg whitesgreen juicegranola cereal with almond milk, 1/4 banana pumpkin chia protein pudding with cacao nibs1/2 vega savi seed bar post workout shake green saladjerk season chickpea mixture wrapped in collard green x2 green tearaw spirulina cashew bar green saladvegan gumbo scoop protein powder with soymilk Link to comment Share on other sites More sharing options...
Frayedendz Posted February 28, 2012 Author Share Posted February 28, 2012 Mon2/27woke up with a sore throat and nice little body ache so that was no fun. I forged on and did my workout though later in the day and felt ok during it. treadmill incline to 15. speed 3.5 walk for 20 min weight train chestflat dumbell bench20lbx15, 25lbx12,25lbx12,30lbx10, 30lbx10 incline dumbell bench20lbx15,25lbx12, 25lbx12,30lbx10,30lbx10 low chest fly with band around pole 5x10 iso lat decline press chest. plate machine90lbx12, 90lb x12, 90lb x12, 100lbx8, 100lbx8 assist tricep dip machine40lbx12, 35lbx8, 30lbx8 90 degree seated chest press machine65lbx12, 80lbx10,80lbx10,80lbx10 20 min eliptical meals1 kashi waffle with almond buttergreen smoothie with choc protein powder pumpkin chia puddinggreen juice soy grits, granola with choc protein powder and almond milk1/2 grapefruit post workout shake. VEGA!!! yum! large green salad with 1/2 avocadoslice of enchilada bean pie went to bed at 8 in attempt to get rest!! Link to comment Share on other sites More sharing options...
Frayedendz Posted February 29, 2012 Author Share Posted February 29, 2012 Tues 2/28still fighting this flu thing but got a decent leg workout in30 min bike cardio3 sets of swiss ball hamstring curlsdumbell split squats 15lb bells 3x12 ea sidesuperset with a core excercisestraight bar deadlift straight legged 70lb 3x15supersert with a core excercisedumbell shouldered squats 20lbx12, 20lbx12, 25lbx12, 25lbx12 mealskashi waffle with almond buttergreen smoothie with choc pro powder nectarineprotein bar green saladchickpea/cannelini bean burger, crumbled into an ezekial wrap with red peppers and spinach. made a homemade avocado chipotle "cheese" that went great on it green salad2 collard green wraps filled with tofu samosa mix Link to comment Share on other sites More sharing options...
kareno Posted March 1, 2012 Share Posted March 1, 2012 Hope you're feeling better!! Link to comment Share on other sites More sharing options...
Frayedendz Posted March 2, 2012 Author Share Posted March 2, 2012 WED 2/29Still not feeling amazing but got a good workout inweight train back and shouldersseated shoulder dumbell presses 15lb bells x15, 20lbx12,20lbx12,25lbx10superset with bent over bar row 35lbx15,35lbx15,55lbx12,55lbx12 25lb fwd plate raise 4x12superset withdumbell upright row 20lbx4 dumbell lateral raises 10lb 4x10 superset with seated band rows4x12 Link to comment Share on other sites More sharing options...
Frayedendz Posted March 2, 2012 Author Share Posted March 2, 2012 Thursweight train legs altenating lunges with dumbells12lb x12 ea leg, 15lbx10,17lbx8 smith machine squats40lbx12, 50lbx10, 60lbx8,70lbx8 leg ext machine55lbx12, 60lbx10, 65lbx10, 70lbx8, 75lbx8 vert hack squat95lbx12,110lbx12,115lbx12,130lbx12 lying leg curl50lbx12,55lbx10, 60lbx10, 65lbx10 glute kickback machine75lbx12,85lbx12,95lbx10,100lbx8,115lbx8 core work mealskashi waffle with almond buttergreen smoothiekiwi postworkout shakeapple green saladenchilada pie chickpea/ roasted tomato soup scoop protein powder with chia seeds Link to comment Share on other sites More sharing options...
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