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Strong is the new Skinny...Kellys journal


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Fri 3/2

10 min eliptical warmup

weight train biceps/triceps

 

dumbell incline bench curl 15lb 4x12

superset 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 seta

superset with

tricep band pressdown 4x15

 

dumbell suppination curls 20lbx10,20lbx10,25lbx7,25lbx7

superset with dumbell overhead tri ext. 25lb 4x12

 

lying bicep band curls 4x10

superset with

lying band tricep ext. 4x7

 

meals

mini raw cashew choc bar

1 egg 2 egg whites, nutritional yeast

granola cereal with almond milk

green juice

 

1/2 banana

protein shake

 

green salad

chickpea burger, crumbled into a collard green wrap with avocado spread and red peppers

 

green protein smoothie

raw carrots with raw vegan cashew pesto dip

 

green salad

brusslel sprouts

enchilada pie

 

1/2 maca sure bar

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monday 3/6

workout

incline treadmill 15, speed 3.6 20 min

weight train chest

flat bench smith machine 30lb 2x12, 40lb2x10, 50lb 2x8

incline dumbell chest press 20lb x10, x12, 25lbx12, x10, 30lb x8

90 degree chest press machine 80lb 2x10 bottom grip. 80lb 2x10 top grip

iso lat chest press plate machine 100lb 3x12, 110lb 1x10

seated chest flye machine 70lb x12, 75lbx12,80lbx12,90lbx12

35 min eliptical

 

meals

green protein shake

kashi waffle with almond butter and coconut oil

 

protein shake

apple

 

green salad

samosa collard green wrap

a few whole grain crackers

chickpea soup

 

fresh rasperries/blackberries

pumpkin seeds

homemade vegan protein bar

 

brussel sprouts

whole grain pasta with walnut pesto and creamy tomato vegan vodka type sauce

 

scoop protein powder

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workout

10 min stairstepper level 4

20 min incline walk treadmill

weight train legs

drop set leg extension

80lb,60lb,50lb,40lb repsx8 (3 sets)

 

drop set vertical squat machine

135lb,115lb,95lb,90lb reps x8 (3 sets)

 

drop set glute kickback machine

120lb,110lb,95lb,85lb repsx8 (2 sets)

 

alternating leg sleg press machine

90lbx20, 140lbx15,140lbx15,160lbx15,180lbx15,180lbx15

 

meals

protein bar (sadly it was not vegan)

green smoothie

 

postworkout vega shake

mixed berries

 

green salad

samosa collard wrap

 

protein shake

green tea

 

green salad

vegan nachos, got a great vegan nacho cheese sauce recipe from happy herbivore

 

scoop protein with water

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Wed 3/7

weight train shoulders/back

fwd plate raise 25lb superset with bent over bar row 55lb- 4x12 ea

 

seated arnold dumbell press 20lbx12,20lbx12,20lbx12,25lbx12

superset with dumbell upright row 20lbx10, 20lbx10, 20lbx10,20lbx10

 

pullups 4x3

superset with

kettlebell shoulder press 12kg 4x8 ea

 

inverted pullups x7, x8,x9,x9

superset with

dumbell lateral raises 10lb 4x10

 

standing dumbell shoulder press

20lbx12, 20lbx12, 25lbx7, 25lbx8

 

45 min bike cardio

 

meals

granols cereal with almond milk

2 eggs with nutritional yeast

green smoothie juice

 

postworkout shake

 

green salad

whole grain pasta with vegan creamy tomato sauce

brussel sprouts

 

chia seed pudding with protein powder and raspberries

 

green salad

vegan bean chili

 

maca sure bar 1/2

green kombucha

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Thurs 3/8

incline treadmill 20 min walk

 

weight train legs

smith machine squats

40lbx10, 50lb x10 60lbx10, 70lb x10 superset with core activity

 

smith machine split squat

40lbx10, 40lbx10, 40lb x10 50lbx10 superset with core activity

 

lying leg curl machine

55lbx12, 60lbx12, 65lbx12, 70lbx12 superset with core activity

 

hack squat machine

30lbx12, 30lbx12,40lbx12,50lbx12 superset with core activity

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Fri 3/9

so 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 set

25lb,20lb15lb,10lb 4 sets 8 reps of ea

 

lying tri extension

15lb 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 curl

20lbx12, 20lbx12, 20lbx12, 20lbx12

20 min bike cardio

 

meals

green smoothie

soy grits, creal protein powder, almond milk mix

apple

 

pro bar

 

post workout shake

 

green salad

whole grain spaghetti

brussel sprouts

 

pinto bean chili

mixed berries

green smoothie

 

scoop protein powder in water

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Mon 3/12/

am cardio on bike 40 min

 

weight train afternoon chest

 

wide pushups 4x12

superset with med ball wall chest pass 10lb 4x15

 

flat bench barbell press 60lb 4x12

superset 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 4x12

incline bench dumbell press 25lb bells 4x10

 

20 min cardio on bike

 

meals

hemp cereal with almond milk

egg/tofu/black bean veggie scramble

small orange, 1/2 kiwi

 

raw pumpkin seed bar

green juice

 

green salad

vegan bean chili

green tea

 

postworkout shake

 

green salad

vegan mexican sausage with pepper/onions

 

scoop protein powder made into pudding

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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!!

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tues

incline walk for 12 min warmup

bike for 12 min

weight 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

 

meals

1 egg 2 egg whites, spinach, nutritional yeast

ezekial toast with almond butter

 

postworkout shake

mixed berries

 

green salad

cod with ginger scallion marinade, brussel sprouts

 

vega protein bar

green juice

 

green tea

asian green salad

smoked tofu cashew stirfry with veggies and brown rice

 

scoop protein powder

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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!

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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.

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Wed 3/14

workout

35 min am cardio on bike

 

afternoon weight train shoulders/back

4 rounds of 40 sec on 15 sec off of band rows

4 rounds of 40 sec on 15 sec break of sandbag (35lb) squat/press

4 rounds of 40 sec on 15 sec break of bent over bar rows 35 lb

 

seated shoulder presses 25lb dumbells x15x13x12x12

jumping pullups 4x15

fwd plate raise 25lb 4x12

dumbell lat raises 10lb 4x10

 

20 min easy bike cooldown

15 min incline treadmill walk

 

meals

1 egg 2 egg whites, nutritional yeast, ms dash fiesta lime seasoning (obsessed with this)

kashi waffle with almond butter, 1/4 banana slices on top

green tea

 

soy yogurt with soy grits,hemp seeds, cacao nibs and scoop protein powder

1/2 cup blueberries

 

green salad

whole grain pasta with homemade sauce and brussel sprouts

 

postworkout shake

green tea

 

green salad with homemade sesame ginger dressing, edammame

smoked tofu with broccoli and cashews

2 green crackers

 

scoop protein powder

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Thurs 3/14

workout incline treadmill walk 40 min

 

legs

smith machine deep squats

40lbx10

50lbx10

60lbx10

70lbx10

superset with one legged bench stand 4x10

lying leg curl machine

55lbx12 55lbx12

60lbx10 60lbx10

65lbx10 65lbx10

70lbx8 70lbx8

75lbx8 75lbx8

calf raiser machine

50lbx15

60lb 3x15

hack squat machine

20lbx12 20lbx12

30lbx10 30lbx10

40lbx10 40lbx10

50lbx8 50lbx8

core work 15 min bike cooldown

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Fri

3/15

workout

Bi/tri

band hammer curls 4x15

superset with tricep dumbell kickbacks 15lb 4x15

 

dumbell preacher curl 20lb dumbells 4x12

superset with

overhead 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 dumbells

superset with

tricep 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 4x20

superset with reverse band tricep pressdown 4x15

 

meals

egg whites and spinach

whole grain toast with coconut butter

1/2 pear 1/2 mango

 

green juice

postworkout shake

 

vegan sausage and peppers with onions

2 homemade ginger pear protein balls

 

brussel sprouts

trail mix

 

green salad

collard green wrapped walnut meat burritos. peppers, zuchinni, tomatoes, avocado. homemade chipotle vinaigrette

 

scoop vega protein

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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?

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sun 3/18

took yesterday off instead of today as my recovery day.

so today I just did 30 min on the bike

then i did 4 rounds of

40lb kettlebell swings x25 reps

70lb straight bar deadlift x12 reps

40lb 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

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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!

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3/19 Mon

workout

10 min bike warmup

weight train chest/triceps

smith machine flat bench press

30lbx15

40lbx12

50lbx10

60lbx8

 

dumbell 45 degree incline press (repeat each 2x)

17lb bells x15

20lb bells x12

25lb bells x10

30lb bells x8

 

tricep bench dip with feet up on another bench

1x15

1x15

1x12 with 25lb plate on legs

1x12 with 25lb plate on legs

 

decline bench chest press

35lb barx20

45lb barx15

55lb barx12

 

machine tri pressdown

75lbx12

85lbx10

95lbx10

105lbx7

110lbx6

 

iso lat plate chest press

90lbx10

90lbx10

100lbx10

100lbx9

 

30 min eliptical

later 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

 

meals

protein shake vanilla cinnamon with 1/2 banana and vega mix

1 ginger pear protein ball

green tea

 

postworkout shake

blueberries/raspberries

 

green salad

nut meat taco salad with mixed veggies 1/2 avocado

 

soy yogurt with vega powder mixed in and a few raw cacao nibs

green tea

 

green salad

tempeh ruebens...made these for st pattys day. made the dressing with organic ketchup and veganaise and chopped pickle

marinated 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

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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....

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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 dish

the 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!

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Tues

20 min bike

10 min walk incline treadmill

 

weight train legs, quad focus

 

smith machine fron squats

40lbx10

40lbx10

50lbx10

60lbx10

 

bulgarian split squat with foot on bench

body weightx10

25lb wt plate 3x10

 

reverse v squat on machine

70lbx10

90lbx10

90lbx10

95lbx10

 

leg ext machine

30lb x10 followed by 65lbx20 1/4 reps to failure

40lbx10 followed by 70lbx12 1/4 reps to failure

50lbx10 followed by 75lbx121/4 reps to failure

50lbx10 followed by 75lbx12 1/4 reps to failure

50lbx10 followed by 75lbx101/4 reps to failure

 

15 min incline treadmill walk

 

meals

 

protein shake

green tea

ginger protein ball

 

postworkout shake

apple

 

green salad with tabouleh

lentils with egg whites

 

vega whole food optimizer

 

broccoli with homemade tomato sauce and nutritional yeast

4oz organic grilled chicken

 

raw nuts

scoop protein powder

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Wed 3/21

 

am workout

40 air squats/donkey kicks/kettlebell swings warmup

shoulders/ back

I did 3 sets of all of these supersets

clean and press 25 lb dumbell 15 reps ea side

superset with band rows (static hold last rep) x15 reps

 

25lb fwd plate raise x15

jumping 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)

 

meals

1 egg 2 egg whites with spinach and nutritional yeast

raw oats with berry puree and almond milk

 

postworkout shake

fresh berries

 

whole food optimizer

1/2 grapefruit

 

green spinach salad with brussel sprouts, lentils, rainbow slaw, red pepper and a bit of brown rice

kind of just throwing in whatever I had on hand

a few sea weed chips

yerba mate green tea

 

ginger kombucha

green salad

tabouleh

1/2 avocado

 

scoop protein powder

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