Frayedendz Posted March 3, 2012 Author Share Posted March 3, 2012 Fri 3/210 min eliptical warmupweight train biceps/triceps dumbell incline bench curl 15lb 4x12superset with lying tricep dumbell extension 15lb 4x12 (this was good today for me, normally i struggle to get 4 quality sets with the 15's) bicep dumbell 7's 15lb x4 setasuperset with tricep band pressdown 4x15 dumbell suppination curls 20lbx10,20lbx10,25lbx7,25lbx7superset with dumbell overhead tri ext. 25lb 4x12 lying bicep band curls 4x10superset with lying band tricep ext. 4x7 mealsmini raw cashew choc bar1 egg 2 egg whites, nutritional yeastgranola cereal with almond milkgreen juice 1/2 bananaprotein shake green saladchickpea burger, crumbled into a collard green wrap with avocado spread and red peppers green protein smoothieraw carrots with raw vegan cashew pesto dip green saladbrusslel sproutsenchilada pie 1/2 maca sure bar Link to comment Share on other sites More sharing options...
Frayedendz Posted March 3, 2012 Author Share Posted March 3, 2012 headed off to the arnold fest in Columbus for the weekend! very excited!!!! will do a workout at the hotel on Sun and resume journal on Monday Link to comment Share on other sites More sharing options...
Frayedendz Posted March 6, 2012 Author Share Posted March 6, 2012 monday 3/6workout incline treadmill 15, speed 3.6 20 minweight train chestflat bench smith machine 30lb 2x12, 40lb2x10, 50lb 2x8incline dumbell chest press 20lb x10, x12, 25lbx12, x10, 30lb x890 degree chest press machine 80lb 2x10 bottom grip. 80lb 2x10 top gripiso lat chest press plate machine 100lb 3x12, 110lb 1x10seated chest flye machine 70lb x12, 75lbx12,80lbx12,90lbx1235 min eliptical mealsgreen protein shakekashi waffle with almond butter and coconut oil protein shakeapple green saladsamosa collard green wrapa few whole grain crackerschickpea soup fresh rasperries/blackberriespumpkin seedshomemade vegan protein bar brussel sproutswhole grain pasta with walnut pesto and creamy tomato vegan vodka type sauce scoop protein powder Link to comment Share on other sites More sharing options...
Frayedendz Posted March 7, 2012 Author Share Posted March 7, 2012 workout10 min stairstepper level 420 min incline walk treadmillweight train legsdrop set leg extension80lb,60lb,50lb,40lb repsx8 (3 sets) drop set vertical squat machine135lb,115lb,95lb,90lb reps x8 (3 sets) drop set glute kickback machine120lb,110lb,95lb,85lb repsx8 (2 sets) alternating leg sleg press machine90lbx20, 140lbx15,140lbx15,160lbx15,180lbx15,180lbx15 mealsprotein bar (sadly it was not vegan)green smoothie postworkout vega shakemixed berries green saladsamosa collard wrap protein shakegreen tea green saladvegan nachos, got a great vegan nacho cheese sauce recipe from happy herbivore scoop protein with water Link to comment Share on other sites More sharing options...
Frayedendz Posted March 7, 2012 Author Share Posted March 7, 2012 Wed 3/7weight train shoulders/backfwd plate raise 25lb superset with bent over bar row 55lb- 4x12 ea seated arnold dumbell press 20lbx12,20lbx12,20lbx12,25lbx12superset with dumbell upright row 20lbx10, 20lbx10, 20lbx10,20lbx10 pullups 4x3superset withkettlebell shoulder press 12kg 4x8 ea inverted pullups x7, x8,x9,x9superset withdumbell lateral raises 10lb 4x10 standing dumbell shoulder press 20lbx12, 20lbx12, 25lbx7, 25lbx8 45 min bike cardio mealsgranols cereal with almond milk2 eggs with nutritional yeastgreen smoothie juice postworkout shake green saladwhole grain pasta with vegan creamy tomato saucebrussel sprouts chia seed pudding with protein powder and raspberries green saladvegan bean chili maca sure bar 1/2 green kombucha Link to comment Share on other sites More sharing options...
Frayedendz Posted March 10, 2012 Author Share Posted March 10, 2012 Thurs 3/8 incline treadmill 20 min walk weight train legssmith machine squats40lbx10, 50lb x10 60lbx10, 70lb x10 superset with core activity smith machine split squat40lbx10, 40lbx10, 40lb x10 50lbx10 superset with core activity lying leg curl machine55lbx12, 60lbx12, 65lbx12, 70lbx12 superset with core activity hack squat machine30lbx12, 30lbx12,40lbx12,50lbx12 superset with core activity Link to comment Share on other sites More sharing options...
Frayedendz Posted March 10, 2012 Author Share Posted March 10, 2012 Fri 3/9so I thought I pushed my legs pretty hard this week but I have not really been sore at all. I am a freak and like to have some muscle soreness because I feel like I have done some work. Since I have changed my diet to almost all vegan I feel like my recovery has been better. this could be all in my head. I also feel like I can lift more weight and have lifted more over the last few months. weight train bi/tri bicep dumbell curls drop set25lb,20lb15lb,10lb 4 sets 8 reps of ea lying tri extension15lb dumbells x10x8x8x8x8 bicep curl 21's with dumbells 2 sets with 15lb dumbells 2 seta with 20lb dumbells tricep 21's using band pressdown 4 sets dumbell preacher curl20lbx12, 20lbx12, 20lbx12, 20lbx1220 min bike cardio mealsgreen smoothiesoy grits, creal protein powder, almond milk mixapple pro bar post workout shake green saladwhole grain spaghettibrussel sprouts pinto bean chilimixed berriesgreen smoothie scoop protein powder in water Link to comment Share on other sites More sharing options...
Frayedendz Posted March 12, 2012 Author Share Posted March 12, 2012 Mon 3/12/am cardio on bike 40 min weight train afternoon chest wide pushups 4x12superset with med ball wall chest pass 10lb 4x15 flat bench barbell press 60lb 4x12superset with crossfit style pushups 4x10 decline bench dumbell chest press 25lb bells 20lbx15 25lbx12,25lbx12,25lbx12 diamond pushups 4x10 flat bench dumbell chest press 25lb bells 4x12incline bench dumbell press 25lb bells 4x10 20 min cardio on bike mealshemp cereal with almond milkegg/tofu/black bean veggie scramblesmall orange, 1/2 kiwi raw pumpkin seed bargreen juice green saladvegan bean chiligreen tea postworkout shake green saladvegan mexican sausage with pepper/onions scoop protein powder made into pudding Link to comment Share on other sites More sharing options...
kareno Posted March 13, 2012 Share Posted March 13, 2012 Hey Kelly! I was cruising the Caribbean last week, with no internet access, so haven't been able to swing by and look at your journal until now. Awesome job with consistency and dedication! I've gotta get my groove back, so seeing that you're still on track is motivating to me. Thanks!! Link to comment Share on other sites More sharing options...
Frayedendz Posted March 14, 2012 Author Share Posted March 14, 2012 tuesincline walk for 12 min warmupbike for 12 minweight train legs bench step ups 12lb dumbellsx12 ea leg, 15lbx10ea,17lbx8ea,25lbx6ea split squat smith machine 40lbx12, 50lbx10, 60lbx8, 65lbx8 leg ext machine 60lbx12, 65lbx12, 70lbx10, 75lbx12, 80lbx12 (my first time doing 80lb) vert hack squat 110lbx12, 115lbx10, 130lbx10, 150lbx10 stairmaster 15 min meals1 egg 2 egg whites, spinach, nutritional yeastezekial toast with almond butter postworkout shakemixed berries green saladcod with ginger scallion marinade, brussel sprouts vega protein bargreen juice green teaasian green saladsmoked tofu cashew stirfry with veggies and brown rice scoop protein powder Link to comment Share on other sites More sharing options...
Frayedendz Posted March 14, 2012 Author Share Posted March 14, 2012 Hey Kelly! I was cruising the Caribbean last week, with no internet access, so haven't been able to swing by and look at your journal until now. Awesome job with consistency and dedication! I've gotta get my groove back, so seeing that you're still on track is motivating to me. Thanks!! thanks Karen! I hope the cruise was amazing and energizing! no internet access for a week is kinda cool, I feel like we could all use that once in awhile! just disconnect. im sure you will be getting your groove back this weeek! Link to comment Share on other sites More sharing options...
kareno Posted March 14, 2012 Share Posted March 14, 2012 Yes, thanks! Soooo wonderful! It's the Holistic Holiday at Sea vegan-themed cruise. Check it out at http://www.atasteofhealth.org. It's an amazing week of fun and learning! Link to comment Share on other sites More sharing options...
Frayedendz Posted March 15, 2012 Author Share Posted March 15, 2012 Yes, thanks! Soooo wonderful! It's the Holistic Holiday at Sea vegan-themed cruise. Check it out at http://www.atasteofhealth.org. It's an amazing week of fun and learning! yeah I checked out the site a few weeks ago and I was suuuuper jealous of everyone that went! Looks like a great time and something I would be very into doing in the future. Glad you had a wonderful time. Link to comment Share on other sites More sharing options...
Frayedendz Posted March 15, 2012 Author Share Posted March 15, 2012 Wed 3/14workout35 min am cardio on bike afternoon weight train shoulders/back4 rounds of 40 sec on 15 sec off of band rows4 rounds of 40 sec on 15 sec break of sandbag (35lb) squat/press4 rounds of 40 sec on 15 sec break of bent over bar rows 35 lb seated shoulder presses 25lb dumbells x15x13x12x12jumping pullups 4x15fwd plate raise 25lb 4x12dumbell lat raises 10lb 4x10 20 min easy bike cooldown15 min incline treadmill walk meals1 egg 2 egg whites, nutritional yeast, ms dash fiesta lime seasoning (obsessed with this)kashi waffle with almond butter, 1/4 banana slices on topgreen tea soy yogurt with soy grits,hemp seeds, cacao nibs and scoop protein powder1/2 cup blueberries green saladwhole grain pasta with homemade sauce and brussel sprouts postworkout shakegreen tea green salad with homemade sesame ginger dressing, edammamesmoked tofu with broccoli and cashews2 green crackers scoop protein powder Link to comment Share on other sites More sharing options...
Frayedendz Posted March 17, 2012 Author Share Posted March 17, 2012 Thurs 3/14workout incline treadmill walk 40 min legssmith machine deep squats40lbx1050lbx1060lbx1070lbx10superset with one legged bench stand 4x10lying leg curl machine55lbx12 55lbx1260lbx10 60lbx1065lbx10 65lbx1070lbx8 70lbx875lbx8 75lbx8calf raiser machine50lbx1560lb 3x15hack squat machine20lbx12 20lbx1230lbx10 30lbx1040lbx10 40lbx1050lbx8 50lbx8core work 15 min bike cooldown Link to comment Share on other sites More sharing options...
Frayedendz Posted March 17, 2012 Author Share Posted March 17, 2012 Fri3/15workoutBi/triband hammer curls 4x15superset with tricep dumbell kickbacks 15lb 4x15 dumbell preacher curl 20lb dumbells 4x12superset withoverhead tricep ext. used 25lb dumbell for first set and then used 12kg kettlebell for remaining 3 sets. 12 reps on all dumbell 21's 20lb dumbellssuperset withtricep bar dips 4 sets of 5 reps unassisted and finishing ea set with 7 assisted reps for a total of 12 reps. just got this new dip station and its pretty cool to play with and figure out things to do with. working more on being able to do unassisted dips lying band bicep curl 4x20superset with reverse band tricep pressdown 4x15 mealsegg whites and spinachwhole grain toast with coconut butter1/2 pear 1/2 mango green juicepostworkout shake vegan sausage and peppers with onions2 homemade ginger pear protein balls brussel sproutstrail mix green saladcollard green wrapped walnut meat burritos. peppers, zuchinni, tomatoes, avocado. homemade chipotle vinaigrette scoop vega protein Link to comment Share on other sites More sharing options...
kareno Posted March 18, 2012 Share Posted March 18, 2012 Girl, your consistency is so awesome and so inspiring! Thanks so much for posting here and sharing your routine. It's so motivating!! Link to comment Share on other sites More sharing options...
Frayedendz Posted March 18, 2012 Author Share Posted March 18, 2012 Girl, your consistency is so awesome and so inspiring! Thanks so much for posting here and sharing your routine. It's so motivating!! for sure!! i really enjoy posting my stuff here now. It helps me too look back and see what I have done as well. congrats on your 5k! how did you feel? I love 5k races, its the perfect distance to race. will there be another in your future? Link to comment Share on other sites More sharing options...
Frayedendz Posted March 18, 2012 Author Share Posted March 18, 2012 sun 3/18took yesterday off instead of today as my recovery day.so today I just did 30 min on the bikethen i did 4 rounds of40lb kettlebell swings x25 reps70lb straight bar deadlift x12 reps40lb ea kettlebell shoulder shrugs x12 then I did some core work looking fwd to lifting tomorrow morning.chest and a bit of triceps stuff. I will be at the gym instead of at home so i will have a few more options Link to comment Share on other sites More sharing options...
kareno Posted March 18, 2012 Share Posted March 18, 2012 for sure!! i really enjoy posting my stuff here now. It helps me too look back and see what I have done as well. congrats on your 5k! how did you feel? I love 5k races, its the perfect distance to race. will there be another in your future? Definitely! I hope to do the Cinco de Mayo one and improve my speed! Link to comment Share on other sites More sharing options...
Frayedendz Posted March 20, 2012 Author Share Posted March 20, 2012 3/19 Monworkout10 min bike warmupweight train chest/tricepssmith machine flat bench press30lbx1540lbx1250lbx1060lbx8 dumbell 45 degree incline press (repeat each 2x)17lb bells x1520lb bells x1225lb bells x1030lb bells x8 tricep bench dip with feet up on another bench1x151x151x12 with 25lb plate on legs1x12 with 25lb plate on legs decline bench chest press35lb barx2045lb barx1555lb barx12 machine tri pressdown75lbx1285lbx1095lbx10105lbx7110lbx6 iso lat plate chest press90lbx1090lbx10100lbx10100lbx9 30 min elipticallater in afternoon 12 rounds of 20 sec on 10 sec off hiits on bike 12 rounds of 20 sec on 10 sec off hiits of 40lb kettlebell swings mealsprotein shake vanilla cinnamon with 1/2 banana and vega mix1 ginger pear protein ballgreen tea postworkout shakeblueberries/raspberries green saladnut meat taco salad with mixed veggies 1/2 avocado soy yogurt with vega powder mixed in and a few raw cacao nibsgreen tea green saladtempeh ruebens...made these for st pattys day. made the dressing with organic ketchup and veganaise and chopped picklemarinated the tempeh in balsamic vin and sirachi chili sauce. used nutritional yeast instead of cheese, and eden organic sauerkraut. good! definitely will make again slice of raw nut berry pie with scoop of vanilla bean coconut ice cream Link to comment Share on other sites More sharing options...
kareno Posted March 20, 2012 Share Posted March 20, 2012 Whoa, what?!?! Those tempeh reubens sound absolutely delish!!! Did you create the recipe yourself, or find it somewhere? I LOVE tempeh... And your nut berry pie?? Hello! Oh yeah, great job with your workout, too! I got hung up on the food.... Link to comment Share on other sites More sharing options...
Frayedendz Posted March 21, 2012 Author Share Posted March 21, 2012 Whoa, what?!?! Those tempeh reubens sound absolutely delish!!! Did you create the recipe yourself, or find it somewhere? I LOVE tempeh... And your nut berry pie?? Hello! Oh yeah, great job with your workout, too! I got hung up on the food.... the tempeh ruebens i created myself. i wanted to do something for st pattys that was vegan and kinda healthy. turned out good. my husband really liked them. the sauerkraut makes it awesome with the tempeh that is super soft.the nut berry pie is from a raw foods class i went to a few moths ago. super simple. just take 1 and 1/2 cups of raw nuts and soak them for a few hours. i use a mix of almonds and walnuts, drain them and then stick in a food processor with 1 cup of dates. this will be the crust. so just press it in a pie dishthe filling is just 4 cups of berries, I used a mix of strawberries and blueberries, but anykind works. 1 tbsp agave nectar. just bleand in food processor and then pour into pie crust and let sit in refirgerator for a few hours. the berry mix thickens up and is good to go!. i usually have some extra berry filling that i use in my oatmeal the next day! Link to comment Share on other sites More sharing options...
Frayedendz Posted March 21, 2012 Author Share Posted March 21, 2012 Tues20 min bike10 min walk incline treadmill weight train legs, quad focus smith machine fron squats40lbx1040lbx1050lbx1060lbx10 bulgarian split squat with foot on benchbody weightx1025lb wt plate 3x10 reverse v squat on machine70lbx1090lbx1090lbx1095lbx10 leg ext machine30lb x10 followed by 65lbx20 1/4 reps to failure40lbx10 followed by 70lbx12 1/4 reps to failure50lbx10 followed by 75lbx121/4 reps to failure50lbx10 followed by 75lbx12 1/4 reps to failure50lbx10 followed by 75lbx101/4 reps to failure 15 min incline treadmill walk meals protein shakegreen teaginger protein ball postworkout shakeapple green salad with taboulehlentils with egg whites vega whole food optimizer broccoli with homemade tomato sauce and nutritional yeast4oz organic grilled chicken raw nutsscoop protein powder Link to comment Share on other sites More sharing options...
Frayedendz Posted March 21, 2012 Author Share Posted March 21, 2012 Wed 3/21 am workout40 air squats/donkey kicks/kettlebell swings warmupshoulders/ backI did 3 sets of all of these supersetsclean and press 25 lb dumbell 15 reps ea sidesuperset with band rows (static hold last rep) x15 reps 25lb fwd plate raise x15jumping pullups (assisted) x15 dumbell lateral raise 10lbx15 (did raises from an angle)dumbell upright rows with slight pullback 20lb bells sit ups on angled bench with medicine ball toss (10lb) meals1 egg 2 egg whites with spinach and nutritional yeastraw oats with berry puree and almond milk postworkout shakefresh berries whole food optimizer1/2 grapefruit green spinach salad with brussel sprouts, lentils, rainbow slaw, red pepper and a bit of brown ricekind of just throwing in whatever I had on handa few sea weed chipsyerba mate green tea ginger kombuchagreen saladtabouleh1/2 avocado scoop protein powder Link to comment Share on other sites More sharing options...
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