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Strong is the new Skinny...Kellys journal


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yesterday I worked on quads and core mostly with a bunch of 3 excercise mini circuits including

burpee hop ups

dumbell split squats

dumbell front squats

jumping squats

1/2 burpees

v-ups

v-ups to the side

plan variations

lunging

 

did 3 rounds of 4 different circuits 3x for 30 seconds on 10 seconds off

it was fun and something i had not done in awhile.

Today im hitting back and shoulders later this afternoon

 

meals tuesday

2 eggs,spinach,salsa

granols,almond milk

kiwi, rapsberries

 

postworkout plantfusion with hemp hearts

 

 

TVP with brown rice and beans

large mixed greens salad

1/2 homemade pumpkin protein bar

 

mocha protein shake with brown rice protein

 

chili tofu collard green wraps with asian red cabbage slaw

large salad

roasted asparagus, zuchinni

 

scoop rice protein

 

tues

fat 60g

carb 155g

protein 176 g

sugar 31g

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Had a great workout on wed

did 40 min easy biking in the am

weight train in the afternoon

 

clean press KB

16KG

4X8 ea side

superset with

KB squat to upright row

18kg

4x12

jungle gym inverted row 4x10

superset with

dumbell seated fwd raise

15x12

15x12

20x10

20x10

jumping pullup 4x10

superset with

dumbell seated shoulder press

25x12

25x12

30x12

30x12

dumbell bent over rows

drop set

40x6

30x6

20x6

repeat 3sets

seated band rows (black/red) 3x10

superset with standing dumbell press

20x12

25x10

25x10

 

meals

2 eggs,spinach

love crunch granols,raspberries,kiwi almond milk

green tea

 

vega one shake with blueberries,oats

 

large spinach salad

tvp with beans and rice and peppers wrapped in collard greens

 

postworkout plantfusion shake with hemp hearts

1/4 banana

 

large mix greens salad

collard green chips

northern beans,quinoa and homemade vegetable ragu sauce

 

scoop rice protein

tea

 

56 g fat

274g carbs

42g sugar

152g protein

cals 2141

Edited by Frayedendz
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tHURSDAY

30 MIN INCLINE TREADMILL WALK INCLINE 15 SPEED 3.8

ELIPTICAL 15 MIN

workout

smith squat machine

60x12

90x12

100x10

110x10

120x10

120x10

burpee with pushup to box jump

5x10

lying leg curl (red)

55x15

65x12

75x12

85x10

donkey kick with dumbell punch

71/2 lb 4x10 ea leg

hack squat machine

40x12

50x10

60x10

70x10

80x10

ab lying kickouts

5x20

single leg curl

30lb

4x8

seated calf raiser plate machine

80lb

40x10

 

meals

pumpkin steel cut oats with vanilla protein

vitamineral green

 

postworkout plantfusion

fresh papaya

artisana blue algae nut butter packet

 

large mix green salad

savi seeds

BBQ tempeh sandwich on millet bread

 

2 hard boiled eggs with salsa

1/2 grapefruit

 

quinoa with kale salad,mushrooms,marinated tempeh

large spinach salad

 

scoop brown rice protein

cals 2092

carb212

fat64

pro 178

sugar 31

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Friday

35 min cardio on bike easy pace

had a good bi/tri lifting session, worked more on biceps than I usually do on Fridays. Recently watched a good drop set video so decided to give it a try but just tweaked a few things to how i wanted to do it

 

drop set straight bar bicep curl

wide grip

60lb x5

50lbx6

30lbx15

then 40lbx8

30lbx8

 

bicep band curl close grip

blackx8x8

yellowx8x8

redx15

then blackx8x8

 

tricep band overhead ext redband 3x12

 

dumbell hammer curl drop set (standing)

25x8

15x8

12x15

then 30x5

30x5

 

dumbell regular bicep curl

25x6x8

15x8x8

12x15x15

 

side curls

15lb 3x8

tricep kickback with red band

4x10

jungle close grip pushup 4x8

 

meals

scoop plantfusion in water

 

1 egg 5 eggwhites,salsa,spinach

oats with almond milk 1 TBSP almond butter

fresh papaya

 

large spinach salad

homemade BBQ crumbled tempeh with peppers,onions wrapped in ezekial

 

protein pudding homemade with coco lite cake and savi seeds

ginger kombucha

 

large mix greens salad

northern beans,quinoa,homemade vegetable ragu

 

scoop brown rice protein

cals

2080

carb191

fat61

pro159

sugar32

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Mon 9/24 workout

60 min incline walk speed 3.7 incline 15

chest/tri

flat bench dumbell chest press

drop set

35x8

25x8

20x15

then

40x8

30x8

17x15

flat bench dumbell chest just 2 sets at heavy wt for me

40x8

35x10

 

tricep rope drop set

42.5x8

30x8

15x15

repeated 2x and did 8 pushups after each set

decline iso lat plate press

90x12

100x10

110x10

120x8

seated tricep pressdown machine

100x15

110x12

120x10

140x7

cooldown 15 min eliptical

food breakdown

cals 2253

fat 66g

carb 249g

protein 181g

sugar 65g

 

Tuesday

workout 60 min easy cardio incline walk speed 3.8-4.0 incline 15

weight train legs...quads/core

leg ext drop set

85x8

70x6

55x6

35x15

repeated fro 3x

leg ext heavy

100x10

115x8

walking dumbell lunges

25lbx20 stepsx22 steps

30lb x20 stepsx22 steps

superset with romain chair leg lifts

dumbell split squat

25x12

30x10

35x8

40x6

superset with ab ball leg raises from bench

reverse v squat machine

110x12

130x12

150x12

170x10

glute kickback

105x12

110x10

120x10

125x10

hip lifts with 25lb plate 4x20

 

practice single leg squats with jungle gym.

would like to do a bit more cardio later if time, just an easy bike ride

meals

1 hard boiled egg

steel cut oats with choc protein,unsweetened coconut, a few raw almonds

vitamineral green

 

postworkout plantfusion shake with water

2 pumpkin cookies (someone at the gym made them and brought them in. oooh supergood!)

 

large kale salad with mixed greens

lentils,garlic,grilled onions

 

roated edammame

1 homemade pumpkin protein bar.

 

chickpea picatta. made today! recipe from post punk kitchen, came out great. served on a large grilled portabella with arrugula

large spinach salad with veggies

1/4 avocado

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WED

workout

30 min easy pace on bike in am

afternoon 2 mile easy jog then weight train shoulders/back

 

jumping pullup 4x12

dumbell clean/press

25x12

30x10

30x10

40x6

band fron pulldown (black,yellow,maroon) 4x12

seated dumbell fwd raise

15x12

15x12

20x10

20x10

invert pullups on jumngle gym feet up

4x10

band upright row (maroon) 4x10

shoulder press dumbell drop set

30x12

25x10

20x8

30x10

25x8

20x8

 

food

cals 2200

fat 67g

carb 198 g

sugar 59g

protein 170g

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Thurs

workout was am cardio 20 min on stairclimber doing hits and then 15 min incline walk

I did a leg workout at home consisting of mini circuits of

burpees with box jumps

kettlebell swings

kettlebell goblet squats

deadlifts

bar squats

jungle gym leg excercises

ab wheel rollouts

it was fun and then later in the evening I did some powerboxing ith some running and plyo type moves.

food

1 harboiled egg

protein chocolate steel cut oats

vitamineral green

 

postworkout banan blueberry shake

blue green algae nut butter

 

large spinach salad

lentil loaf

corn with peppers

 

simply protein bar

roasted edamame snack

 

large spinach salad

nut meat tacos wrapped in collard greens with cashew nut cheese, 1/4 avocado,salsa,peppers

kombucha

cals2144

fat 89g

carb198g

sugar 40g

protein 146g

 

feeling sore today but looking fwd to working bi/tri this afternoon

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Solid week of training so far

Monday was chest and triceps

did a 60 min incline walk at 4.0 in the a.m.

 

dumbell flat chest press

20x15

25x15

30x12

35x12

40x8

40x8

assisted tricep dip machine

40x10

25x8

25x8

5x6

superset with close handed pushups

4x8

90 degree plate chest press

40x12

50x12

60x10

70x7

70x6

tri straight bar pulley pressdown

25x15

30x15

35x15

42.5x12

42,5x12

decline iso lat plate press

90x12

100x10

110x9

120x7

core stuff in between sets

 

Tues

leg day, quad focus

leg ext machine

55x12

70x12

100x10

smith machine split squats

40x12

50x10

60x10

70x10

vert squat machine, reverse

110x12

130x10

150x10

170x8

calf seated plate raise

80x10

80x10

85x10

85x10

dumbell core chop

30lb 4x12

vert squat machine close feet mini pulses

110x12

130x10

130x12

150x12

superset with leg ext at 55lbs right after to burn out

40 min easy bike in the a.m.

20 min hits on stair stepper before weight training

meals today

 

2 eggs

4 egg whites,kale,ezekial bread,coconut oil,frsh papaya

green tea

 

hemp protein shake

chia seeds

 

mixed green salad, spinach,kale

collard green wrap with quinoa,black beans,spinach, hemp pepper sauce

ginger kombucha

 

vitamineral green drink with celey,mint,ginger,lemon

1 bag simply protein chips

 

nut meat tacos wrapped in collard green

large kale,spinach salad loaded with veggies

mustard vinaigrette

 

scoop brown rice protein

tea

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  • 2 weeks later...

Back from a week out of town! worked out everyday I was gone in the hotel gym. brought bands and my gymboss with me and managed to get all my lifting days in and one long cardio recovery day. glad to be back with all my own gym tools today for a bicep tricep workout later this afternoon!!

managed to stay plant based pretty much the whole trip as well. Only things I had that i would not have at home were an ahi tuna salad and one night at a pizza place i got a veggie pizza with very little cheese. other than that our hotel had a kitchenette so i found the nearest trader joes and a health food store and stocked up for the week so it worked out good and I didnt have the stomach issues that some of the rest of my family had from eating a lot of junk.

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  • 2 weeks later...

I need to get a new training journal because I filled up my last one so I have not been journaling last week while working out!!

BUT i did workout my normal schedule and felt great. I got a few extra things in like some powerboxing and an extra day of easy cardio on sunday only for 35 min in the morning just as sort of recovery. sometimes after a tough week of training, just an easy cardio session makes me feel better. I got a gift certificate from my husband last week for a massage so thats definitely on the much needed to do list this week and im pretty excited about that.

meals have been pretty good. some days I feel like im getting too much carbohydrates but then i think well i need them because i work out 6 days a week. ughh its just always hard to find a good balance while still getting in all the micronutrients i need. today looks like this

 

1/4 cup steel cut oats with 1 scoop garden of life raw protein and unsweetened almond milk

1 egg with broccoli and mushrooms

ginger tea

 

postworkout plantfusion shake with hemp hearts

1 green kombucha

 

homemade kale chips

whole grain noodles with black beans/corn and nutritional yeast sauce

spinach salad with bean sprouts, sunflower sprouts,broccoli,sesame seeds,red cabbage, homemade mustard vinaigrette

1/4 cup kimchee

 

wildwood probiotic soy yogurt with healthforce nutritionals protein

1 coco lite cake with blue gree algae nut butter

 

cauliflower mac and cheese with gardein chicken tenders

large kale salad with same veggies as lunch

cynthias avocado dressing

 

1 scoop protein in water as a pudding with 2 tbsp PB2

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  • 3 months later...

Have not posted in awhile but still training hard 5 days a week with the 6th day being easy cardio recovery day.

enjoying the benefits of a plant based diet and have switched over the last few months to a mostly raw diet. very rarely eating any cooked foods. my body is reacting well and i dropped 5lbs and feel leaner and tighter in areas that i had previously struggled with. funny thing is i eat more fruit than i ever did before because i was so concerned with sugars. i have found that everyones body reacts differently to things but this is working for me. I have increased in my lifting and have good energy

trained back and shoulders today! fun!

meals today

 

green smoothie with

celery, cucumber,baby romaine,spinach, amazing grass lemon lime

banana with raw almond butter wrapped in a swiss chard leaf

 

postworkout shake with almond milk,mango,papaya,blueberries

1/4 cup raw cereal

 

lunch giant mixed greens salad

dehydrated apples with curry and miso mayo

1/2 avocado

chickpeas

 

snack

sunwarrior protein mixed with diced apple,vanilla extract,cinnamon,ginger

2 clementines

 

dinner

raw saeurkraut soup

asian salad with edamame and marinated vegetables

savoy cabbage asian chips

 

snack

scoop raw vanilla protein powder

kumquats

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trained hamstrings,glutes,core today.

lots of squats,hamstring swiss ball curls,all sorts of plank movements and all sorts of lunging movements. had a great workout and finished up with some easy biking

 

meals

green smoothie

1 kiwi

1 green apple

1 minneola

blueberries

red romaine

1/2 cucumber

lemon juice

handful italian parsely

 

amazing meal whole food infusion,almond milk,raspberries,strawberies

1 small plum

detox tea

 

large mixed green salad

1/2 banana with blue algae nut butter wrapped in swiss chard

dried curried apple rings with miso mayo and sprouts

chick pea patty with guacamole

 

raw juice made with red pepper,tomato,juice orange,cucumber,beet,lemon

1/2 banan wrapped in swiss chard leaf

 

large salad made with asian marinated veggies

saeurkraut soup

 

scoop growing naturals protein with PB2

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Had a great back/shoulders workout today. did an hour of cardio on the bike, feeling good feeling strong. tomorrow is time to do some hamstrings and glutes.

yesterday was a bit of plometric work followed up with p90x 2 ab ripper

 

meals today

amazing meal pomegranate infusion

1/2 banana

almond milk

fresh papaya

green tea

 

green protein ball made with walnuts,dates,coconut,chlorella

1/2 banana wrapped in swiss chard

kiwi

 

giant greens salad with kale chips

lentil mix with tempeh,leeks,mushrooms,kale

kombucha

 

amazing grass wheat grass mixed with carrot juice

chia pudding made with raw protein,berries

 

sunflower nut meat mix wrapped in collard greens with cashew cheese

giant mixed green salad with arrugula,baby romaine

 

protein pudding

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Leg day!!!!! Gonna hit the legs in about 30 min just letting lunch digest a bit more.

focusing on glutes and hams today with heavy weight should be fun looking fwd to some ME time with the weights

food today:

amazing meal chocolate with 1/2 banana,spinach,frozen raspberries,almond milk

1 clementine

dandelion root tea

 

mango coconut protein pudding

scoop amazing greens wheat grass with carrot juice

 

lentil,mushroom,tempeh,kale mix

large green salad with a few hemp seeds and homemade kale chips

 

2 chlorella protein walnut balls

1 small gala apple

1 green kombucha

 

sea kelp noodles

fresh kale,1/2 avocado,braggs aminos,braggs applecider vin,cherry tomatoes (massge avocado and liquids into the mix) killer!

large spinach salad

 

scoop growing naturals protein with water

2 kumquats

hot tea

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friday!!!!

Today was biceps/triceps

Got up at 630 am and hammered it out. did a few drop sets,mostly used dumbells today with a few body weight excercises and a few bands. Great workout!

food today:

all pro science pre workout drink

postworkout shake growing naturals vanilla/spinach/1/2 banana/a few pieces of pineapple

1/2 peach/tbsp hemp hearts

tea

 

green protein chlorella ball

1 small plum

1/2 peach

1/2 raw bar

1/2 kombucha

 

large green salad

2 collard wrap sunflower meat burritos

small bowl of raw asparagus soup

 

aisan greens salad

bok choy/red cabbage/carrots/enoki mushroom/arrugula/dehydrated cauliflower with flax meal coating/homemade asian dressing

1/2 kombucha

 

going to a healthy movie night tonight! basically we are watching the documentary "food inc" and indulging in some healthy snacks! looking fwd to it

I made a avocado/edamame/parsley dip with veggies

I know that other things on the menu include kale chips,homemade herb crackers, vegan ginger pear protein balls. should be a great time. not everyone there is vegan in fact most are not but hopefully some of these plant based snacks can turn people on to thinking more this way.

Tomorrow is easy cardio day and sunday is rest day. back to hittin the weights on monday morning

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Well done on keeping up the training despite not journaling! Keep it up, looks like your in a very nice rhythm.

 

 

Thanks! Yes I somehow got out of journaling for a bit there but still working very hard weight training 5x week and 1 day of just recovery cardio and maybe a yoga day on sunday. I also journal my workouts in a book and my food on myfitnesspal.com so im constantly workin at everything.

its really fun too keep up with and see changes, i consider myself always "under construction" haha!

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Holy veggies! I must follow you! Your recipes look amazing.

 

 

hahaha yes I eat a lot of veggies. let me know if you ever want any recipes i can email them to you or just ask me how to make it.

 

today was easy cardio/stretching.

 

food

green smoothie

handful kale/handful parsely/1/4 avocado/hemp hearts/pineapple/vanilla almond milk/ginger/raw vanilla protein

had a few strawberries 1/2 minneola and 1/2 of raw earthling vanilla bar

 

green tea

chia chocolate pudding with goji berry,raspberry,blueberry

green tea

 

large arrugula salad with tons of veggies

dehydrated apples with curry spices and raw swiss chard

apple/ chard mixture wrapped in giant collard leaves with dill miso mayo and sprouts

a few homemade kale chips

 

green smoothie with kiwi/green apple/ginger/berry boost from bolthouse farms 1/4 bottle

 

mediterranean dinner out!!!

giant spinach salad with tomatoes/onions/vinegar oil house dressing

side of spicy hummus and garlic sauce i asked for a plate of veggies so I wouldnt eat a bunch of the amazing pita my husband ate almost all of it and i tore off a teeny piece its super amazing.

potassium raw juice mix

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You inspired me this week to try more green smoothies and juices. Thanks!

 

 

great news!!!

 

 

Today I worked chest/tri.....early morning workout at 630 am. Felt really good after the rest day on Sunday.

Did the workout mostly super set style and did active cardio things in between. Then did a nice bike ride after for 50 min

 

todays food

preworkout mix from all pro science mixed with vega mango tango...deeelish.

TBSP bee pollen granules

 

postworkout shake with growing naturals vanilla pea protein/strawberries/raspberries/kale/artisana cacao coconut butter/flax milk/coconut water

green tea

 

raw asparagus soup

spinach with raw marinated vegetables...zuch/mushroom/peppers/tomatoes topped with cilantro cashew cheese

ginger kombucha

clementine

 

protein shake with banana/berries/kale/acai juice/unsweetened almond milk

small pear

 

large green salad with homemade kale chips and tons of veggies...cucumber/green onion/brussel sprouts/celery/nappa cabbage/tomatoes/hemp seeds/radish. homemade dijon mustard vin.

sea kelp noodles with 1/2 avocado/grape tomatoes/braggs/lamon juice

detox tea

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Todays workout was at 630am...45 min bike ride then I did an insanity dvd. I like to do a dvd every once in awhile for fun. I did the max interval plyo since it was a leg day. It was fun,challenging. Did some powerboxing in the evening

food today

preworkout 1/2 scoop plant fusion

1 date

 

postworkout shake

frozen cherries/banana/vanilla growing naturals protein/kale/unsweetened vanilla flax milk

hemp granola

green tea

 

choclocale protein parsnip oatmeal

peach

 

large kale salad with chili lemon spiced sunflower seeds/brussel sprouts/tomatoes/green onion/celery/cucumber/radish/broccoli/dijon mustard vin

sea kelp noodles with 1/4 avocado/braggs/lemon juice

 

growing naturals protein mixed with amazing grass berry powder

gala apple

 

large spinach salad

curried apples/swiss chard wrapped in collard leaves

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shoulders and back worked this morning.....

had a great lifting session.

clean/press 25lb,30lb,40lb dumbell

bent over bar rows 60lb

lat band pulldowns

chinups 4x4

standing dumbell shoulder press 20lb,25lb,25lb,25lb

plank rows

ab wheeel rollouts

front dumbell raises 15lb,15lb,20lb,20lb

thats all I remember I did a few other things I jsut cant remember

60 min bike ride

food

1/2 scoop plantfusion (new cookies n creme flavor, nice!)

scoop precharge workout

1/2 nut/chlorella coconut ball

 

postworkout shake

vanilla growing naturals protein/vega tropical recovery/frozen mango/banana/pineapple/coconut water/flax milk

raw chocolate cacao butter

hemp granola

 

green tea

parsnip protein oatmeal

 

large spinach salad redish/brussel sprout/green onion/broccoli/cucumber/sprouts/snap peas/nutritional yeast/celery/hemp seeds/raw sunflower seeds/tomatoes/mustard vin

homemade cabbage chips

quinoa zuchinni cake

 

chia kombucha

amazing grass wheat grass scoop with coconut water

raw juice with carrots/apple/ginger/grapefruit/orange

 

large salad just like lunch

marinated raw veggies on top of kale with some cashew cheese

 

scoop growing naturals protein made into a pudding topped with PB2

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  • 2 weeks later...

Training is going well just finished a killer leg session. lots of plyometrics today and mini circuits of leg stuff with some core excercises sprinkled in.

box jumps,medicine ball wall tosses, 1 legged burpees,split squat jumps,speed squats,speed skater jumps were some of the things I did.

Just got back from a weekend in Tornto, had the best time! I researched a few vegan restaurants before we went and we went to 3 of them and they were all fantastic! one of them was called "fresh" I highly reccomend this if your in the area, lots of great options. My husband is an omnivore but will pretty much eat anything and he said it was the best vegan chicken sandwich he has ever had and ranks it higher than most meat based things he has ever had.

so they have really helthy options as well as vegan comfort food. something for everyone

todays meals

vega tropical smoothie with pineapple,kiwi,thai coconut water,cara cara orange,kale,unsweetened shredded coconut

carrot juice mix with garlic,celery,kale,lemon,ginger

lydias sprouted cereal with unsweetened almond milk

 

chia seed pudding with choc protein

1/2 grpefruit,a few mixed berries

 

giant mix greens salad

red cabbage,tomato,cucumber,celery,mushroom,rainbow slaw,broccoli,yellow pepper,fresh dill,jicama,dulse,raw sunflower seeds,savi seeds,carrots

lentil soup with garbanzo beans

 

vega one bar

multi green kombucha

green apple

 

giant salad like the one from lunch

i made a mixture with thai coconut meat,raw cauliflower,curry powder,mustard all in food processor and then added some chopped peppers,green onions and wrap it in a collard leaf with some sprouts so its like a curry coconut wrap

 

scoop protein

tea

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WED back and shoulders day! yay 1 one of my faves

workout consisted of dumbell clean/press using 30 and 40 lb dumbell

arnold presses with 20lb,25lb,30lb bells

dumbell fwd raises with 15,20lb bells

lat band pulldowns

burpee/pushup to clean press with 50lb barbell

chinups 4 sets of 4

bodyweight rows using equalizer

 

meals today

1/2 scoop plantfusion with luna fiber bar pre workout

 

postworkout shake

choc protein/cherries/raw cacao coconut oil/hemp hearts/almond milk/spinach

side of sliced banan with cinnamon and some fresh papaya

green tea with ginger

 

lunch giant salad with tons of veggies

raw sweet potato pasta with miso/hummus sauce/green onions/red peppers

1/2 green kombucha

 

snack

carrot juice with/orange/ginger/wheat grass powder/cucumber

i made these mini pies with a walnut crust and inside is blueberry,strawberry,chlorella,almond milk,raw cacao nibs , a little choc protein, unsweetened coconut all in the food processor

 

dinner

califlower curry coconut wraps with giant salad like at lunch

 

scoop protein with PB2

tea

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