Frayedendz Posted March 23, 2012 Author Share Posted March 23, 2012 Thurs 3/22 workouttreadmill walk 15 min incline for warmup glutes/hamsdumbell side lunch with reach 15lb bells x12 ea side 4 setssuperset withstraight bar deadlift 75lb x12 4 sets hamstring curl machine40lbx10 then immediately 1/4 reps to failure at 65 lbrepeated this for 4 sets seated leg press machine100lbx15120lbx12140lbx10140lbx10120lbx12100lbx15 glute kickback machine50lbx10 immediately followed by 1/4 rps at 90lbrepeated 4x lying glute raises with 10lb platex12 feet close togetherx12 shoulder widthrepeat 3x 20 min stairmasterwith 10 min of hiits level 4 recovery level 7 sprint mealskombuchaprotein shakeginger nut ball postworkout shakemixed berries green saladgrilled sandwich with avocado, saeurkraut, tomato on rye bread homemade protein puddingyerba mate tea greek salad with a few pieces of grilled chicken,romaine,onion,tomato,red cabbage,cucumbergrilled vegetables1 piece of pita with garlic saucevegetable juice scoop protein powder Link to comment Share on other sites More sharing options...
Frayedendz Posted March 23, 2012 Author Share Posted March 23, 2012 Fr 3/23workout40 min am cardio on bike afternoon weight train bi/tri tricep wall extensions4x10superset with lying band bicep curl 4x10 rope pressdownx10 then 1/4 reps to failure 4 setsstanding dumbell curls 20lb bells x10 then 1/4 reps to failure 4 sets tricep bar dips x6 then x6 feet on bench 4 setssuperset withdumbell preacher curl 20lb bells 4x12 meals1 egg 2 eggwhites, lentils, nutritional yeastblueberries, strawberrieshemp cereal yerba mate teavega smoothie green spinach saladtaboulehsavi seeds organic cottage cheese with salsa1/2 pink grapefruit green spinach salad1/2 avocadooraganic chicken, broccoli, homemade tomato sauce scoop protein powder mixed with soymilk Link to comment Share on other sites More sharing options...
Frayedendz Posted March 24, 2012 Author Share Posted March 24, 2012 glutes and hams soore from workout on Thurs. also triceps sore from workout yesterday. (yay) doing some new things to switch it up a bit. so today is normally a long cardio day but im going to do some powerboxing with a friend instead and tomorrow will be a rest day. decent workout week despite working everyday and having a family funeral to go to midweek. I managed to get soild workouts in as well as keep food in check and staying away from food I do not want to put in my body at some of the events I was at this past week. Link to comment Share on other sites More sharing options...
kareno Posted March 26, 2012 Share Posted March 26, 2012 Hey Kelly! Sorry to hear about the loss in your family. Hope you're doing okay. And I hope you had a fun boxing workout! Link to comment Share on other sites More sharing options...
Frayedendz Posted March 26, 2012 Author Share Posted March 26, 2012 Mon 3/26Workout15 min treadmill incline walk weight train chestsmith machine flat beanch40lbx1250lbx1060lbx660lbx650lbx1040lbx12smith incline bench press30lbx1240lbx1050lbx850lbx840lbx1030lbx12flat dumbell bench press2olbx1225lbx1030lbx830lbx825lbx1020lbx12seated tricep pressdown machine90lbx1295lbx10100lbx8100lbx995lbx890lbx8iso lat decline plate press90lbx1090lbx10100lbx8100lbx10110lbx8120lbx7tri bench dipsfeet out x15feet up on bench with 25lb plate 3x10mealsvprotein smoothiekiwiyerba mate tea postworkout shake green saladnut meat taco salad scoop sun warrior in watersavi seeds green salad nut meat collard wraps headed out of town tonight for the week on vacation, will return 4/3. gonna try to update my journal while im out of town hopefully i can do it from my phone. I will be working out everyday except for tomorrow probably due to traveling I will hate that but thats ok Link to comment Share on other sites More sharing options...
kareno Posted March 27, 2012 Share Posted March 27, 2012 Enjoy your vacation, Kelly!! Link to comment Share on other sites More sharing options...
Frayedendz Posted March 31, 2012 Author Share Posted March 31, 2012 Well i have tried to update my journal 2x on my phone and halfway through my posts i have accidentaly hit some wrong button and deleted my post. so im sort of angry right now. Despite being on vacation and out of my normal routine i have worked out every day except tues which was a travel day. I brought my powerboxing mitts and pads so i have done that with my husband a few times. One cool thing about being on vacation is working out together, he is not as passionate about health/fitness as i am but has come a long way! At the condo we are at there is an eliptical and a pulley weight station thing. I have kept my normal strength training sched and used the pulleys buti miss my barbells and dumbells. I have been doing a lot of bodyweight excercises and circuits (husband hates those) i have used the eliptical for hiits. As far as food i have kept it mostly vegan with the exception of some fish and eggs. We are in a seafood heavy area. We have a kitchen which is good so i stocked up on essentials. Brought my vegan protein powder and healthforce vitamineral greens (awesome) found a great natural foods market and got some very tasty sprouted tofu for salads. Going to a restaurant today called the mellow mushroom, i looked at the menu online and vegan options are avail(yay)i will be happy to get back in my normal routine on wed but have gotten in some good relaxation. Link to comment Share on other sites More sharing options...
Frayedendz Posted April 3, 2012 Author Share Posted April 3, 2012 Mon Last day of vacation10 min eliptical warmupWeight train chest/tricepsDid various chest and tri excercises with pulley machines as well as pushups and bench dips. Did supersets of everything for 4 sets. Super setted with things like burpees and mountain climbers to keep heart rate up.MealsScoop protein powder in water for postworkout shake 1 egg 2 egg whites with spinach and black beansRaw oats with blueberries and raw nuts/almond milk Large spinach salad loaded with veggies and black beans.Carrots with hummusSlice of pizza with tempeh and daiya cheeseCheck out mellow mushroom restaurant. Veggie/vegan options are good!! Wish there was one in my state 2 eggs, guacamole, black beans, corn in an ezekial wrapCarrots/peppers with hummus Sun warrior vanilla protein mixed with almond milk, a few raw nuts and cinnamon (protein pudding) Link to comment Share on other sites More sharing options...
Frayedendz Posted April 5, 2012 Author Share Posted April 5, 2012 Tues was rest/travel day WED back home to normal training!!a.m. cardio 40 min on bikeweight train shoulders and back in afternoon Standing dumbell shoulder press 20lbx1220lbx1225lbx1025lbx10superset with wide grip assist pullups 4x12 lateral raises with bands 4x12 (hold last rep for static hold)superset with bent over bar row60lbx1060lbx1060lbx1060lbx10 dumbell clean/press 25lbx12x12x12x12superset with dumbell upright row/pullback15lbx1615lbx1615lbx1615lbx16 seated shoulder presses 25lbx1215lbx10 then 1/4 presses with 25lb (repeated this for 4 sets) fwd raises with bandsx12x12x15x15superset with 18kg kettlebell swingsx15x15x15x15 to finish workout I did band rows from all different angles with band around pole.setaed, standing etc. Link to comment Share on other sites More sharing options...
Frayedendz Posted April 5, 2012 Author Share Posted April 5, 2012 Thursdaycardio on bike 40 min, treadmill walk 15 min warmup before weight trainweight train legs smith machine squats40lbx1050lbx1060lbx1070lbx1080lbx10bulgarian split squat with 25lb plate and foot on bench3x10 ea leg lying hamsting curl machine55lbx1260lbx1265lbx1270lbx1075lbx880lbx8 (1st attempt at 80lb) leg ext machine60lbx1260lbx1240lbx10 then 1/4 reps at 70lb repeated for 4 sets seated leg press machine80lbx15100lbx12120lbx12140lbx12160lbx12180lbx12 glute bridge raises 3x20toes on smith machine bar set low (knee kickins) 3x20smith machine lying window wipers 3x20 with 40lb bar meals2 eggs with spinach and pinto beanscantaloupe and blueberries protein bar postworkout shake green saladtempeh tacos with peppers,onions,avocado,beans, shredded zuchinni,salsa green protein shake tempeh taco collard green wrapsgreen salad Link to comment Share on other sites More sharing options...
kareno Posted April 6, 2012 Share Posted April 6, 2012 Kelly, I'm so proud of you! You are so incredible for keeping up with your fitness and nutrition routine while enjoying your vacation! Very admirable! And I also love that you got your husband working out with you! So great! Hope you're enjoying getting back into the routine of "normal" life again. You're doing so great! Link to comment Share on other sites More sharing options...
Frayedendz Posted April 6, 2012 Author Share Posted April 6, 2012 Kelly, I'm so proud of you! You are so incredible for keeping up with your fitness and nutrition routine while enjoying your vacation! Very admirable! And I also love that you got your husband working out with you! So great! Hope you're enjoying getting back into the routine of "normal" life again. You're doing so great! Thanks Karen! Yes im back to my normal life which is good. Nice to get away for a bit though. Im in such a routine now with journaling my workouts on this site that i was kind of freaking out that i couldnt for a few days. I just really like doing it, i feel like im competing with myself if i log the workout. So then i can look back and try to do better. Since changing my diet to waay more vegan over the last few months i honestly am at my strongest i have ever been. Are you back at home now and able to get back to working out regularly?....im looking for you to post another killer strength workout this coming week! How did you feel after your bicep workout the other day? Link to comment Share on other sites More sharing options...
Frayedendz Posted April 7, 2012 Author Share Posted April 7, 2012 Fribike warmup for 15 minweight train biceps/tricepsbicep curl 21's1x15lb dumbells1x15lb1x20lb1x20lbsuperset with 18kg kettlebell swings 4x20 swings tricep rope pressdown 21's4 setssuperset with 18kg kettlebell swings 4x20 dumbell preacher curl20lbx1220lbx1220lbx1220lbx12 superset with ab kickouts dip station tricep dipsx7 solo then 10 assisted with feet on benchx7 solo then x8 assistedx7 solo then x8 assistedsuperset with ab kickouts seated concentration curls20lb dumbells 4x10 ea sidesuperset with bicycle crunch tricep wall pressesx12x12x12x10superset with ab side to side kickouts 4x20 overhead tri ext with 25lb dumbell4x12 10 min bike cooldown meals2 eggs with beans and spinach, nutritional yeastprotein granola with almond milk, a few blueberries green protein shake. sun warrior vanilla, healthforce vitamineral green,1/4 banana, vanilla extract, almond butter=amazing green saladcollard green tempeh tacos with 1/2 avocado and lots of veggies pinto beansorganic cottage cheese with salsa homemade black bean burgersgrilled romaine salad scoop protein powder Link to comment Share on other sites More sharing options...
kareno Posted April 7, 2012 Share Posted April 7, 2012 You're so sweet, Kelly! I love that you love posting here! Thanks for your words of encouragement. Yes, I am now back home, but hopefully only temporarily. I am applying for a new job, which if (when!) I get it, would (will!) involve moving out-of-state. (Trying to think/speak positively! ) Hopefully, I'll be able to say more about it soon! Got a run in yesterday and am looking forward to doing some more weights. I like doing them, but think I'm figuring out that I don't like doing them alone. I prefer to do them with a partner. Hmm... I'll have to get over that pronto! Your workouts are inspiring, for sure! Link to comment Share on other sites More sharing options...
Frayedendz Posted April 10, 2012 Author Share Posted April 10, 2012 Monday 4/9workout30 min am cardio on bikepm weight train chest/tri flat bench dumbell chest press 25lb bells25lbx2025lbx2025lbx2025lbx20 tricep bench dips feet on medicine ball1x121x151x151x15 incline dumbell chest press with 25lb bells4x15 low chest fly with bands1x121x131x121x12superset with tricep band kickbacks1x121x151x151x15 decline dumbell chest press with 25lb bells4x15 pushups from the ground (crossfit)4x12 also did a fun full body kettlebell circuit with 16kg bell and did some stair sprints meals1 egg 2 egg whitesbeans/spinachgreen spirulina bar, clementine, strawberries soy yogurt with choc protein powder and raw walnuts green saladbeans, onions, tomatoes, peppers, vegan nacho cheese, 1/4 avocado, salsa (mexican bowl) post workout shake with added greens green salad with chick peasroasted beet slad with hemp seeds, red cabbage, and mint Link to comment Share on other sites More sharing options...
Frayedendz Posted April 10, 2012 Author Share Posted April 10, 2012 You're so sweet, Kelly! I love that you love posting here! Thanks for your words of encouragement. Yes, I am now back home, but hopefully only temporarily. I am applying for a new job, which if (when!) I get it, would (will!) involve moving out-of-state. (Trying to think/speak positively! ) Hopefully, I'll be able to say more about it soon! Got a run in yesterday and am looking forward to doing some more weights. I like doing them, but think I'm figuring out that I don't like doing them alone. I prefer to do them with a partner. Hmm... I'll have to get over that pronto! Your workouts are inspiring, for sure! yes doing weight training with a partner is really fun especially to push each other a bit harder than you would on your own. Hopefully everything works out and you can get this new possible job! good luck to you! Link to comment Share on other sites More sharing options...
robert Posted April 10, 2012 Share Posted April 10, 2012 Congratulations on being on of our Essay Contest Winners! Hope all is awesome. All the best! Link to comment Share on other sites More sharing options...
Frayedendz Posted April 10, 2012 Author Share Posted April 10, 2012 Congratulations on being on of our Essay Contest Winners! Hope all is awesome. All the best! THANK YOU!! Link to comment Share on other sites More sharing options...
Frayedendz Posted April 10, 2012 Author Share Posted April 10, 2012 Tuesday4/10workout25 min treadmill incline walkweight train legsbench step ups with 17 lb dumbells 2x10 ea legbackward lungesd 17lb 2x10 ea leg bulgarian split squats with 17lb bells3x10 ea leg reverse v squat machine95lbx15100lbx12115lbx12120lbx12130lbx12135lbx12 leg ext machine60lbx1565lbx1570lbx1575lbx1280lbx1285lbx12 65lbx10 then 1/2 reps at 85lb to failure65lbx10 then 1/2 reps at 85lb to failure leg press seated machine ( low foot position. feet closer together)100lbx15120lbx15140lbx15160lbx15180lbx15partial reps to failure at 180lb core excercises in between sets to keep activewill do a core circuit later this afternoon mealsvega protein baralmond milk with vitamineral greens postworkout shake1/2 grapefruit green saladbeans,yams, peppers/onions/vegan nacho cheese. mexican bowlprotein pudding 1/2 kombucha green saladlentil veggie mix scoop protein in water Link to comment Share on other sites More sharing options...
Frayedendz Posted April 11, 2012 Author Share Posted April 11, 2012 Wed 4/11workout 30 min am cardio on bikekettlebell swingship lifts pm weight train shoulders/back (i reeeally wish i had more time today to workout but i was rushed through this a bit) fwd band raises 4x12superset with bent over dumbell rows 25lb bells 4x12 iron cross with 10lb dumbells 4x12superset with inverted pullups 4x10 seated arnold press with 25lb bells 4x12superset with seated rowing with bands 4x15 fwd plate raise with 25lb plate 2x12superset with upright row 25lb plate 2x12 kettlebell shoulder press up 12kx 4x10 ea sidesuperset with bent over bar row 55lb 4x12 took the dogs for a walkdid some kickboxing/powerboxing with a friend, learned some new moves which was cool. meals1 egg 2 egg whites, spinach, beans,salsa1/2 raw foods barstrawberries, blueberries garden of life protein bar, raw pumpkin seedsgreen kombucha roasted beet salad with 1/4 avocadolentil mix with kale/spinach/onions/mustard vinaigretteyerba mate tea postworkout vega shake roasted beet saladhomemade flatbread pizza. made homemade sauce recipe from thrive foods book as well as the flatbread. flatbread is awesome just to eat with anything but we like to use it for pizza sometimes. my 1/2 of the pizza had crumbled italian seasoned tempeh, nutritional yeast, peppers,onions,mushrooms,garlic,basilmy husband had the same except he had some chicken sausage instead of the tempeh.....hes getting there scoop protein powder with almond milk Link to comment Share on other sites More sharing options...
Frayedendz Posted April 12, 2012 Author Share Posted April 12, 2012 Thurs 4/12am cardio 30 min on bike weight train legs hamstring glute focus smith machine squats 40lbx1550lbx1060lbx1070lbx1090lb 2x10 straight bar deadlift85lb 4x10 lying leg curl machine55lbx10 then 1/4 reps at 85lb repeated for 3 setsthen drop set of 85lb 65lb 45lb 6 repsx3 sets various squats with dumbells on shouldersa few sets of sumo mini pulses with sandbag on shoulders mini circuit with 15lb dumbellsfwd walking lungesin and out dumbell hopsshoulder width squatsbackward lungesrepeated 3x20 min on stairclimber at level 415 min on eliptical 8 min of it were hits meals1 egg 2 egg whites, beans, spinach1/4 cup raw oats with coconut milk, cinnamon,tsp raw almond butter, handful of blueberries 1/2 raw foods barpostworkout shakekombucha beet/cabbage/caulifloer/broc salad with mustard vinflat bread pizza with tempeh topping and veggiesyerba mate tea protein shake vegan nachos! yum. black beans, cashew cheese, avocado, tomato, romaine, a few blue corn chips, salsamini green salad Link to comment Share on other sites More sharing options...
Frayedendz Posted April 14, 2012 Author Share Posted April 14, 2012 Fr 4/13workout mtn climbers 3x100med ball slam/squat/catch 3x15med ball burpee to slam 3x10 strength train bi/tri lying dumbell tri ext. 15lb bells 4x12superset with band hammer curls 4x12 tri rope pressdown 4x12superset with standing dumbell curl 20lb bells 4x12 tri band kickback x12 x12 x15 x15superset with dumbell preacher curl 20lb 4x12 meals1 egg 2 egg whites/beans/cilantro pestoraw oats with coconut milk,cinnamonstrawberriesyerba mate tea vega barclementine green saladleftover nacho mix org cottage cheese/salsagreen crackerscoconut water italian temeph crumble with veggiesgreen salad with 1/2 avocado, savi seeds scoop protein Link to comment Share on other sites More sharing options...
Frayedendz Posted April 16, 2012 Author Share Posted April 16, 2012 Mon 4/16did a circuit workout on saturday afternoon which was a full body interval workout with lighter weights. felt good and finished with 15 min on the eliptical going up one level every minute and then down 1/2 way through. Mon back to weight training12 min incline treadmill walk to warmup weight train chest90 degree chest press 80lbx1080lbx1085lbx1090lbx8superset with crossfit floor pushups 4x8 smith machine flat bench press40lbx1250lbx1060lbx860lbx850lbx1040lbx12 tricep bench dips with 25lb plate on legs and feet on a bench4x12 incline dumbell chest press20lbx1525lbx1230lbx1030lbx1025lbx1220lbx12 seated tricep pressdown80lbx1595lbx12105lbx10105lbx995lbx1080lbx15 decline iso lat plate press90lbx1290lbx12100lbx10100lbx10110lbx8110lbx6110lbx5mealsgreen protein smoothie(greens,choc protein,chia seeds,coffee grounds,almond milk)a few raw pumpkin seedsyerba mate tea postworkout shakevega recovery green salad with roasted beetslentil mix with greens1/2 kombuchaa few raw kale chips soy yogurt mixed with choc protein/hemp seeds/cinnamon swiss chard wraps filled with avocado,almond nut mix,basil,carrot,red pepper and these super amazing spicy peas I foundbrussel sprouts made some homemade protein bars last night withchoc protein/raw almond butter/coffee grounds/raw cacao nibs/ chia seeds/oat flour/ a few crumbled up puffins ceral nuggets.mixed everything together by hand, formed into bars and put in freezer.turned out really good Link to comment Share on other sites More sharing options...
Frayedendz Posted April 16, 2012 Author Share Posted April 16, 2012 forgot to put for monday that I did 15 min hiits on eliptical and 10 min at easy pace. would like to get a bit more easy cardio in today if time permits. would love to take the dogs on a long walk buut its seriously windy here today. I came home to our flag blown off the house from the holder thing that is attached to the house, a decorative sun thing that was on our house laying in the yard. as I went to get the mail a large piece of the neighbors shingle went flying by me....so thats fun Link to comment Share on other sites More sharing options...
Frayedendz Posted April 18, 2012 Author Share Posted April 18, 2012 Tues 4/1715 min hiits on eliptical45 min of power boxing and kickboxing with a friend (fun!) weight train legssmith machine split squats40lbx1040lbx1050lbx1050lbx1060lbx10 leg ext machine65lbx1570lbx1275lbx1080lbx1080lbx1075lbx1270lbx1265lbx15 85lb 1/4 repsx1690lb 1/4 reps x1295lb 1/4 repsx10 reverse v squat110lbx12110lbx12115lbx12130lbx12 bike climb, up one level every min start at 12 went up to 20 then back down. mealsgreen protein smoothiegreen appleyerba mate tea postworkout shakepumpkin seed clusters green saladvegan pad thai with tempeha few raw kale chips soy yogurt mixed with choc protein/raw almond butter/cinnamon/flax meala few green crackers green spinach salad with raw kale chips1/2 ezekial wrap with swiss chard leaves/carrots/peppers/cilantro pesto/almonds/tomatoes/watercress 1/2 homemade protein bar Link to comment Share on other sites More sharing options...
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