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Strong is the new Skinny...Kellys journal


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Wed 1/25

meals

1 egg 2 egg whites, nutritional yeast

green juice

oatmeal with almond milk and flaxseed

 

vega preworkout energizer

 

postworkout shake

1 apple

 

large green salad

zuchinni/ roasted vegetable lasagna

2 green crackers

 

choc greens protein pudding

roobios tea

 

orange roughy with mushrooms and bok choy

brown rice

green salad

 

vegan hot chocolate

 

workout

35 min incline walk 15.0 incline speed between 3.3-4.0

 

upperbody chest/back

sort of did a few drop type sets today

flat dumbell bench press 3 rounds of 8 reps each 30lb,20lb,17lb

bent over dumbell row 3 rounds of 8 reps ea side 30lb,20lb,17lb

incline dumbell chest press 3 rounds of 8 reps 30lb, 20lb, 17lb

seated row pulley machine 55lbx8, 42.5x8, 35x8

50lbx8, 42.5x8, 35x8

50lbx8, 42.5x6, 35x8

then i just went up in wt with ea set on these

 

iso lateral decline chest press (plates) 70lb 3x12, 80lb 3x10, 90lb 3x8

iso lateral high row 90lb 3x10, 100lb 3x10

chest flye 70lb 3x12 80lb 3x10, 90lb 2x8 (last set I only got 6)

25 min eliptical machine easy pace

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Thurs 1/26

meals

toasted ezekial sandwich with almond butter and cinnamon

apple

green juice

roobios tea

 

postworkout protein shake made with water/cinnamon

2 clementines

 

spinach salad 1/2 avocado handful savi seeds

brown rice/ bean chili with salsa and nutritional yeast

green kombucha

 

raw pumpkin seed bar

scoop amazing greens chocolate powder with sunflower milk

 

lentils and onions

greek salad with no feta

vegetable juice

 

protein pudding

 

workout

15 min incline walk on treadmill

legs

smith machine squats

40lbx15, 50lbx15, 50lbx15,60lbx12, 70lbx12, 70lbx12

 

split squat lunge on smith machine 40lb 3x10 ea leg

incline leg press 80lbx20,100x15,120x12,140x10,160x10

leg extension toes pointed out 50lbx15, 55lbx12, 60lbx10, 65lbx8, 70lbx8, 75lbx8

repeated that with same reps and same wt but did toes pointed in

hamstring ball glute raises x10 straight into a hamstring curl after 10 count

3x10

corework

starimaster level 4 30 min

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Fri 1/27

meals

1 egg 2 eggwhites, oatmeal with flaxseed and coconut milk

green juice

kiwi

 

protein shake

roobios tea

 

butternut squash/sage pesto

2 green crackers

green salad

 

homemade chocolate greens pudding

scoop of amazing greens choc. in sunflower milk

 

green salad

majedra with tomatoes and garlic sauce

 

vegan hot chocolate made with choc protein powder

 

workout

triceps/shoulders

 

tricep bench dips 3x12

superset with sandbag press 3x12

 

tricep rope pressdown 3x15

superset with kettlebell clean and press 16kg 3x8 ea side

 

diamond pushup 3x10

superset with front plate raise 25lb 3x12

 

reverse tricep band pressdown 3x12

seated shoulder press 25lb dumbells 3x12

 

dumbell lying down tri press 15lb dumbells 1x7, 1x8, 1x7

superset with

dumbell lat raise 8lb 3x12

 

burpees with 15lb dumbells 2x15

15 min eliptical hiits 30 sec on 30 sec off. 5 min cooldown

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Sun 1/29

normally this is a rest day but I took yesterday off instead

10min warmup eliptical

put together a small circuit with my husband so we worked out together which was fun

dumbell sumo squat/high pull

kettlebell swing

bench press

pullups

dumbell bicep curls

kettlebell squat to press

tricep bench dips

side plank both sides

reverse crunches

reps 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

 

meals

1 egg 2 egg whites

ezekial toast with peanut butter

green drink

roobios tea

 

oats with chia seeds, protein powder, rasperries, raw cacao nibs

grapefruit

 

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 seeds

stirfry tofu with cashews and assorted vegetables, brown rice

 

vegan choc pudding

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Mon 1/30

workout

20 min bike

weight train shoulders/ biceps

dumbell curl to press 15lbx15,20lbx12,20lbx12,20lbx12,25lbx8

kettlebell shoulder press 12kgx10, 12kgx10,12kgx10, 16kgx8, 16kg (push press)x8

dumbell preacher curl 15lbx15, 20lbx12, 20lbx12,25lbx6, 25lbx6

band forward raise 5x12

dumbell hammer curl 15lbx15,20lbx12,20lbx12,20lbx12,25lbx7

seated dumbell shoulder press 25lb 3x12

band outer bicep curl 5x12 slow pace

 

meals

ezekial toast with peanut butter and 1/2 banana

green juice

2 clementines

roobios tea

 

oats with protein powder, chia seed, cacao nibs, raspberries

1/2 mango

 

luna bar

 

green spinach salad

smoky tofu stirfry with cashews and vegetables/brown rice with peas,corn,carrots

 

green salad

vegan enchilada pie with 1/2 chopped avocado

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Tues 1/31

workout

15 min incline treadmill walk

legs/core

bench stepups with 15lb dumbells 3x12

superset with dumbell popsquats 3x12

smith machine static lunge 40lb 3x10

superset with plank glute/ leg raises raises 3x10

hack squat 20lbx15,30lbx12,40lbx12,50lbx12

superset with straight leg captains chair raises 4x12

leg ext machine 55lbx15,60lbx12,70lb,x10,75lbx10, 80lbx8

glute kickback machine 100lbx12, 105lbx12, 110lbx10, 115lbx10

 

bike high intansity intervals 30 sec on 30 sec off for 12 minutes

 

meals

ezekial toasted sandwich with peanut butter and 1/2 banana

green juice

blueberries/raspberries

 

postworkout shake

1 clementine

1 small apple

 

raw pumpkinseed bar

 

vegan enchilada pie slice with 1/2 avocado

green spinach salad

 

1/4 cup soy grits with almond milk

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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

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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

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Wed 2/1

workout

30 min am eliptical

pm weight train triceps/back

tricep rope pressdowns with band 4x12

bent over row with 55lb bar 4x12

lying dumbell tricep extension 15 lb dumbells x12,x8,x9,x8

underhand grip chinups unnassisted x3 assisted x12

overhand grip assisted x12

tricep bench dips x15, x15

feet on swiss ball x15, x15

rowing with band x20,x20,x20,x20

diamond pushups 4x10. getting better on these, felt stronger today on this one than in the past

30 min bike easy pace

 

meals

ezekial toast with coconut butter, peanut butter, 1/2 banana

green juice

blueberries/rapsberries

 

1 egg 2 egg whites

unsweetened granola with almond milk

 

smoked tofu with cashews and vegetables/ brown rice with vegetables

mixed green salad with vinaigrette

 

postworkout chocolate cherry shake

2 homemade green protein balls

 

vegan swwet potato black bean enchilada pie

1/4 avocado

green salad

 

protein pudding

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Thurs2/2

workout

25 min treadmill incline 15 speed 3.5-4.1

legs

vertical hack squat 95x15, 110x12,115x12, 130x12, 135x12

straight bar deadlift 85lbx12, 85lbx12, 95lbx12, 95lbx12

alternating leg press 90lbx15, 110lbx12, 140lbx12, 180lbx12

lying leg curl 55lb 4x8

seated leg curl 40lbx12, 50lbx12, 50lbx12

core work

eliptical 30 min level 16

 

meals:

ezekial sandwich with peanut butter,coconut butter, 1/2 banana

blueberries/ raspberries

green juice

 

postworkout shake

orange

tea

 

green salad with blackened chicken

grilled vegetables

 

miracle greens bar

green kombucha

soy grits

 

green salad with aduki beans, mixed vegetables, hempseed oil dressing vinaigrette

vegan mac and cheese. made with butternut squash/ whole grain noodles/vegan ricotta/daiya cheese/panko breadcrumbs

new recipe we tried that turned out great

 

vegan choc pudding

 

 

meals

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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

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Fri 2/3

workout

45 min am cardio on bike

well 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, 25lbx12,30lbx12,40lbx12,45lbx10

tricep rope pressdown 20lbx15,25lbx15,30lbx12,30lbx12,35lbx10

seated dumbell curls 15lbx15, 15lbx15, 17lbx12, 17lbx12, 20lbx10

tricep seated pressdown 50lbx20, 60lbx15,70lbx12,80lbx12, 90lbx10,100lbx10

bicep curl machine 45lbx15, 50lbx12, 50lbx12, 55lbx10,60lbx8

tricep 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 reps

tricep 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

 

meals

1 egg 2 egg whites

green juice

oatmeal 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 salad

smoked tofu with cashews and vegetables

 

soy yogurt with protein powder

1 piece of ezekial with almond butter

 

brussel sprouts

green salad

vegan mac and cheese made with butternut squash/whole grain pasta/daiya cheddar/vegan ricotta

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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!

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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

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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

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*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.

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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.

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sat 2/4

 

workout 50 min biking. pretty sore from the week so biking was nice

 

meals

1 egg 2 egg whites

ezekial toast with almond butter

1/2 banana

green juice

 

oatmeal with fresh cherries, choc protein powder, raw almonds

blueberries and mango

 

vegan mac and cheese

green salad

 

3 green crackers

post 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

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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!

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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

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*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 my

Leg days and loving it!! But, I like variation

Thank you for your opinion, I may try them out one day!!

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