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Strong is the new Skinny...Kellys journal


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Mon 2/6

workout

am cardio 35 min on bike

pm weight train chest

incline dumbell presses

did these like a circuit and repeated 3x

15lbx15, 20lbx12, 25lbx8

flat bench dumbell press same thing same weights did as a circuit 3x

15lbx15, 20lb x12, 25lb x6-8

low chest fly with bands 5x15

pushups 5x12

bench press 70lb 2x8

 

30 min cardio eliptical

 

meals

1/2 banana with almond butter

green juice

chia seed pudding with choc protein powder

 

oats/shredded wheat/uncle sams cereal mixture with almond milk

orange

 

green salad

broccoli pesto with red quinoa mixture

green crackers

 

choc protein shake

raw pumpkin bar

vegan jerky

 

homamade black bean veggie burger

tabbouli salad

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Tues 2/7

am cardio 10 min bike

15 min eliptical hiits.

 

legs

did this whole workout as a giant circuit 2x through, no rest

forward/backward lunges with 15lb dumbells 12 reps per leg

dumbell deadlift 25lb dumbells 15 reps

hamstring swiss ball curls x12

swiss ball glute raises x12

sumo squat with calf raise 18kg kettlebell

squats with 25lb dumbells by sides

forward lunge with reach 15lb dumbells 12 ea side

core work

 

meals:

oats/shredded wheat/uncle sams cereal mix with almond milk

apple

tea

 

protein bar "simply bar"

 

green salad

vegan mac and cheese

 

green protein smoothie

small pear

 

green salad

swiss chard

homemade 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

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Wed 2/8

workout

incline treadmill walk 45 min incline level 15 speed between 3.4-4.0

 

back and shoulders weight train

seated row machine drop set. reps were between 6-10 on 3 rounds

47.5lbs,42.5lbs,35lbs,27.5lbs (repeat 3x)

seated arnold press drop set. reps were between 6-10 on all 3 rounds

20lb,17lb,15lb,12lb (repeat 3x)

high row pulldown plate machine. 150lbs 4x10

lateral 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, 35lbx6

seated shoulder press machine 45lbx15, 55lbx12,55lbx12,60lbx10, 65lbx8

T-bar row 35lb 4x8

 

20 min eliptical

 

meals

shredded wheat/uncle sams cereal mix with almond milk and a spoonful of choc protein powder

pomegranate seeds, blueberries, blackberries

tea

 

postworkout shake

apple

 

green salad

vegan mac and cheese

4 green crackers

green 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 tomatoes

green salad

 

vegan hot chocolate

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Thursday 2/9

workout

45 min incline treadmill walk incline 15 speed 3.4-4.0

weight train legs

 

smith machine split squat 40lbx10, 40lbx10, 45lbx10, 45lbx10

superset with window wiper abs holding 35lb bar 4x10 ea side

leg extension machine 55lbx15, 60lbx12, 65lbx10, 70lbx10

superset with

plank spiders 4x10 ea side

vertical hack squat 95lbx15, 110lbx12,115lbx12, 130bx12

superset with ab kickouts 4x20

leg press machine 90lbx12, 140lbx12, 160lbx12, 140lbx20

superset with ab crunch macine 4x12

incline leg press 100lbx15,120lb12,140lbx12,160lbx10

 

45 min incline treadmill walk incline 15 speed 3.4

 

meals

cold oats, shredded wheat, uncle sams mix with ground flaxseed and choc protein powder, almond milk

mixed berries

 

green tea

green juice

 

postworkout shake

1 apple

 

green salad

broccoli pesto with red quinoa, mushrooms, roasted red peppers

 

green salad

black bean veggie burger with salsa, chopped red peppers and a few crumbled flax chips

 

1 scoop choc protein powder

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Fri 2/10

am cardio 30 min bike

later weight train biceps/ triceps

tricep rope pressdown 4x12

superset with bar bicep curl 4x12

tricep bar pressdown 4x12

superset with

band bicep curls 4x12

lying dumbell tricep press 4x8

superset with dumbell seated curl 4x10

tricep seated pressdown machine 4x12

superset with dumbell alternating hammer curl 4x10

tricep assisted dips 4x10

superset with

machine bicep curls 4x10

cable pulley reverse tricep pressdown 3x10

superset with single arm cable pulley bicep curl 3x10

30 min eliptical, last 10 min high intensity intervals

 

meals

oats/uncle sams cereal mix with a few raw almonds and choc protein powder and almond milk

green juice

1/4 banana

 

postworkout protein shake

apple

 

green salad

a few savi seeds

broccoli 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!

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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 warmup

weight train chest:

smith machine flat bench

20lbx15,40lbx12, 50lbx10 superset with inverted pullupx8

60lbx10 superset with inverted pulluox8

60lbx8 superset with inverted pullupx8

smith machine incline bench 40lbx10 superset with wide pushupsx8

40lbx8 superset with wide pushupx8

50lbx8 superset with wide pushupx8

chest fly pulley machine in low position 20lb 4x10

iso lateral decline press plate loaded 90lbx12, 90lbx12,100lbx10,100lbx10,100lbx10

chest press seated plate loaded slight decline 40lbx12, 40lbx10,40lbx8,40lbx8

90 degree seated chest press 60lbx16, 80lbx10,80lbx9,85lbx10

35 min eliptical

 

meals

plain soy yogurt mixed with green protein greens and raw almond butter

green juice

spirulina nut ball

 

oats, shredded wheat, uncle sams cereal mixed with vanilla protein powder and almond milk

cara cara orange

 

broccoli pesto quinoa

apple

 

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)

asparagus

green salad

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Tues 2/14

am cardio bike 30 min

weight train legs

 

mini circuits each circuit is 3 excercises repeated 3x with 10-12 reps

10lb dead ball slam/catch

fwd/backward lunge with 15lb dumbells

25lb dumbells straight led deadlift

 

burpees

box step ups

swiss 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 reach

18kg kettlebell squat

 

30 min eliptical

10 min high intensity bike intervals 30 sec on 30 sec off

 

meals:

oats,uncle sams cereal.shredded wheat with protein powder and almond milk

1/4 banana and mixed berries

 

post workout protein shake

green juice

 

green salad

lentil burger on ezekial sesame bun

green 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 wraps

green salad

 

chocolate/orange protein cupcakes

found 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.

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Wed 2/15

am cardio 30 min on bike

pm weight train back/shoulders

 

seated shoulder press with dumbells 15lb bellsx20,20lbx12,20lbx12,25lbx12

bent over row with bar 50lb 4x15

kettlebell push press 12kg 4x 8ea side

band high row pull down 4x10

upright row with 15lb dumbells 3x12

seated row pulley machine 3x12

seated smith machine shoulder press 40lb 3x10

 

meals

oats,uncle sams cereal, shredded wheat with protein powder, almond milk

1/4 banana

green juice

 

whole food bar

green tea

 

veggie quinoa burrito with ezekial tortilla, a few tortilla chips

coconut water

 

protein shake

protein ball

 

homemade caesar salad with homemade croutons and vegan dressing

tofu veggie stirfry

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Thursday 2/16

workout

treadmill incline walk 25 minutes

 

1 hour of powerboxing with some kickboxing. fun!!

mini leg workout

drop sets of all excercises

leg extension 70lb,55lb,40lb 8 reps for 3 rounds with 1 min rest in between

vertical hack squat 110lb, 95lb, 75lb 6-8 reps for 3 rounds with 1 min rest in between

glute kickback machine 115lb, 95lb, 75lb 8 reps per leg for 2 rounds with 1 min rest in between

 

20 min easy bike cardio

 

meals

oats, uncle sams, shredded wheat with choc protein powder, almond milk

protein ball

 

vegan protein bar

apple

 

postworkout shake

green kombucha

 

green salad

lentil veggie burger

 

chia seed, soy yogurt, protein powder mix

green juice

 

collard green burritos. quinoa, bean veggie mix wrapped in collard green with avocado,

green salad, a few tortilla chips

 

protein cupcake

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Fri 2/17

am bike cardio 30 min

 

weight train triceps/biceps

 

tricep kickback 15lbx10 superset with seated curls 15lbx12

15lbx12 s.s. curls 15lbx12

15lbx10 s.s. 20lb curls x12

15lbx10 s.s 20lb curls x12

 

dumbell lying tri ext superset with standng dumbell outer curls

15lb for the tri ext 4x8-10 reps

15-20lb for the curls 10-12 reps

 

 

seated overhead tri extension with dumbell, superset with preacher curl

20-25lb for tri ext 4x12-15 reps

20-25lb dumbells for preacher curl 4x 6-10 reps

 

rope pressdown superset with dumbell hammer curl

rope pressdown 4x12-15

dumbell 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

 

meals

1 egg 2 egg whites, nutritional yeast

green juice

protein ball

 

vegan protein bar

mixed berries

kiwi

 

green salad

lentil burger

kombucha

 

chia seed pudding with protein powder

green tea

 

green salad

collard green burritos

with nut meat, quinoa and pinto beans. 1/2 avocado

 

protein muffin

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Mon 2/20

workout

bike 35 min cardio

weight train chest

 

regular pushup superset with dumbell floor press 20lb dumbells 4x10 ea

flat bench press with 60lb bar superset with band chest presses 4 x10 ea

dumbell flat beanch press with 25lb dumbells superset with band chest fly from low position 4x10ea

incline dumbell bench with 25 lb dumbells superset with wide pushups 4x12 ea

lying band pullovers 4x10

 

meals

2 eggs with nutritional yeast

green juice 1/4 banana with almond butter

 

pumpkin chia seed protein pudding

green tea

 

uncle sams cereal with protein powder, almond milk

apple

 

apple

protein shake

 

sweet potato, kale, chickpea mix with homemade vegan ranch dressing.

 

lentil soup

green salad

homemade pita chips with spicy hummus

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Tues 2/21

 

am cardio 10 min stairstepper

60 min incline treadmill walk

strength train legs

smith machine squats superset with russian core twist 5x20ea side with 15lb dumbell

squats 30lbx12, 30lbx12, 40lbx12, 40lbx12, 50lbx12

lying leg curl superset with captains chair leg lifts 5x15-20

lying leg curl 50lbx12,50lbx12, 55lbx12,55lbx12,60lbx12

smith machine deadlift superset with window wiper abs 5x12 ea side

deadlifts 60lbx12,70lbx12,70lbx12,80lbx12,80lbx12

hack squat machine superset with ab kickouts on bench 5x15-20

hack squat 20lbx12, 30lbx12, 30lbx12, 40lbx12, 40lbx12

 

pm 30 min cardio on bike

 

meals

soy grits,shredded wheat, protyein powder, almond milk mix with a few savi seeds

green juice

green tea

 

apple

1/2 cliff builders bar

 

kiwi

post workout shake

1/2 cliff builders bar

 

chickpea salad with tomatoes, beets, cucumber. red wine vinaigrette

raw veggie juice

lentil soup

tabbouli

hummus

(went to a middle eastern restaurant, soo amazing)

 

green salad

spaghetti 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

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Wed 2/22

cardio 45 min bike

weight train shoulders/back

 

dumbell squat press

15lb bellsx15

20lb x12

20lb x12

25lbx12

25lbx12

bent over bar rows

60lbx12

60lbx12

60lbx12

70lbx10

70lbx10

fwd plate raise 25lb 5x12

dumbell lat raise 8lb 5x10

band rowing 5x15

dumbell upright row

20lb bells 5x12

seated dumbell shoulder press 20lbx12

20lbx12

20lbx12

25lbx12

25lbx12

 

meals

soy grits, uncle sams cereal cho protein powder, almond milk mix

green juice

nectarine

 

pumpkin chia seed protein pudding

apple

 

post workoput shake with water

 

green salad with savi seeds

chickpeas with cucumber,tomato,small bit of hummus

lentils, onions

 

chia seeds, hemp powder, almond milk

 

kale salad with lemon and avocado

vegan chicken gumbo soup (made a big batch today, came out pretty good)

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Thurs 2/22

workout in

incline treadmill walk level 15 speed 3.4-4.1

25 min

10 min bike level 14

 

weight train legs/core I did a superset of every leg excercise witha core excercise

leg extension 5x12

55lb,60lb,65lb,65lb,70lb

 

vertical leg press 5x12

80lb,100lb, 120lb,140lb,140lb

 

smith machine split squat 5x10-12 ea leg

30lb 3x

40lb 2x

 

standing glute kickback 5x12 ea leg

70lb, 80lb, 90lb,100lb,115lb

 

meals

soy grits, uncle sams cereal, protein powder, almond milk mix. topped with a few savi seeds

green juice

nectarine

 

potworkout shake

mixed berries

raw pumpkin seeds

 

collard green wrap with "jamaican jerk seasoned" chickpeas/kale/yam mix)

green salad

 

vanilla hemp shake with water

1/4 banana

 

kale salad with avocado, black beans, corn, roasted red pepper. just mashed the avocado and some lemon juice into the mix for a dressing

collard green burrito with "taco nut meat" peppers/tomatoes/shredded carrot/homemade chipotle vinaigrette

 

scoop protein powder with soymilk

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Fri 2/24

am cardio 30 min bike

later weight train biceps/triceps

 

dumbell lying tricep extension drop set

15lb,12lb,10lb,8lb 8 reps each for 3 rounds

 

dumbell bicep curl, bench inclined. drop set

20lb, 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 set

25lb,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

 

meals

1 egg 2 egg whites

green juice

granola cereal with almond milk, 1/4 banana

 

pumpkin chia protein pudding with cacao nibs

1/2 vega savi seed bar

 

post workout shake

 

green salad

jerk season chickpea mixture wrapped in collard green x2

 

green tea

raw spirulina cashew bar

 

green salad

vegan gumbo

 

scoop protein powder with soymilk

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Mon

2/27

woke 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 chest

flat dumbell bench

20lbx15, 25lbx12,25lbx12,30lbx10, 30lbx10

 

incline dumbell bench

20lbx15,25lbx12, 25lbx12,30lbx10,30lbx10

 

low chest fly with band around pole 5x10

 

iso lat decline press chest. plate machine

90lbx12, 90lb x12, 90lb x12, 100lbx8, 100lbx8

 

assist tricep dip machine

40lbx12, 35lbx8, 30lbx8

 

90 degree seated chest press machine

65lbx12, 80lbx10,80lbx10,80lbx10

 

20 min eliptical

 

meals

1 kashi waffle with almond butter

green smoothie with choc protein powder

 

pumpkin chia pudding

green juice

 

soy grits, granola with choc protein powder and almond milk

1/2 grapefruit

 

post workout shake. VEGA!!! yum!

 

large green salad with 1/2 avocado

slice of enchilada bean pie

 

went to bed at 8 in attempt to get rest!!

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Tues 2/28

still fighting this flu thing but got a decent leg workout in

30 min bike cardio

3 sets of swiss ball hamstring curls

dumbell split squats 15lb bells 3x12 ea side

superset with a core excercise

straight bar deadlift straight legged 70lb 3x15

supersert with a core excercise

dumbell shouldered squats 20lbx12, 20lbx12, 25lbx12, 25lbx12

 

meals

kashi waffle with almond butter

green smoothie with choc pro powder

 

nectarine

protein bar

 

green salad

chickpea/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 salad

2 collard green wraps filled with tofu samosa mix

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WED 2/29

Still not feeling amazing but got a good workout in

weight train back and shoulders

seated shoulder dumbell presses 15lb bells x15, 20lbx12,20lbx12,25lbx10

superset with bent over bar row 35lbx15,35lbx15,55lbx12,55lbx12

 

25lb fwd plate raise 4x12

superset with

dumbell upright row 20lbx4

 

dumbell lateral raises 10lb 4x10

superset with seated band rows

4x12

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Thurs

weight train legs

 

altenating lunges with dumbells

12lb x12 ea leg, 15lbx10,17lbx8

 

smith machine squats

40lbx12, 50lbx10, 60lbx8,70lbx8

 

leg ext machine

55lbx12, 60lbx10, 65lbx10, 70lbx8, 75lbx8

 

vert hack squat

95lbx12,110lbx12,115lbx12,130lbx12

 

lying leg curl

50lbx12,55lbx10, 60lbx10, 65lbx10

 

glute kickback machine

75lbx12,85lbx12,95lbx10,100lbx8,115lbx8

 

core work

 

meals

kashi waffle with almond butter

green smoothie

kiwi

 

postworkout shake

apple

 

green salad

enchilada pie

 

chickpea/ roasted tomato soup

 

scoop protein powder with chia seeds

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