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Strong is the new Skinny...Kellys journal


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Thurs 3/22

workout

treadmill walk 15 min incline for warmup

 

glutes/hams

dumbell side lunch with reach 15lb bells x12 ea side 4 sets

superset with

straight bar deadlift 75lb x12 4 sets

 

hamstring curl machine

40lbx10 then immediately 1/4 reps to failure at 65 lb

repeated this for 4 sets

 

seated leg press machine

100lbx15

120lbx12

140lbx10

140lbx10

120lbx12

100lbx15

 

glute kickback machine

50lbx10 immediately followed by 1/4 rps at 90lb

repeated 4x

 

lying glute raises with 10lb plate

x12 feet close together

x12 shoulder width

repeat 3x

 

20 min stairmaster

with 10 min of hiits level 4 recovery level 7 sprint

 

meals

kombucha

protein shake

ginger nut ball

 

postworkout shake

mixed berries

 

green salad

grilled sandwich with avocado, saeurkraut, tomato on rye bread

 

homemade protein pudding

yerba mate tea

 

greek salad with a few pieces of grilled chicken,romaine,onion,tomato,red cabbage,cucumber

grilled vegetables

1 piece of pita with garlic sauce

vegetable juice

 

scoop protein powder

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Fr 3/23

workout

40 min am cardio on bike

 

afternoon weight train bi/tri

 

tricep wall extensions4x10

superset with lying band bicep curl 4x10

 

rope pressdownx10 then 1/4 reps to failure 4 sets

standing dumbell curls 20lb bells x10 then 1/4 reps to failure 4 sets

 

tricep bar dips

x6 then x6 feet on bench 4 sets

superset with

dumbell preacher curl 20lb bells 4x12

 

meals

1 egg 2 eggwhites, lentils, nutritional yeast

blueberries, strawberries

hemp cereal

 

yerba mate tea

vega smoothie

 

green spinach salad

tabouleh

savi seeds

 

organic cottage cheese with salsa

1/2 pink grapefruit

 

green spinach salad

1/2 avocado

oraganic chicken, broccoli, homemade tomato sauce

 

scoop protein powder mixed with soymilk

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glutes and hams soore from workout on Thurs. also triceps sore from workout yesterday. (yay) doing some new things to switch it up a bit. so today is normally a long cardio day but im going to do some powerboxing with a friend instead and tomorrow will be a rest day. decent workout week despite working everyday and having a family funeral to go to midweek. I managed to get soild workouts in as well as keep food in check and staying away from food I do not want to put in my body at some of the events I was at this past week.

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Mon 3/26

Workout

15 min treadmill incline walk

 

weight train chest

smith machine flat beanch

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50lbx10

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smith incline bench press

30lbx12

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40lbx10

30lbx12

flat dumbell bench press

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25lbx10

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25lbx10

20lbx12

seated tricep pressdown machine

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95lbx10

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95lbx8

90lbx8

iso lat decline plate press

90lbx10

90lbx10

100lbx8

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120lbx7

tri bench dips

feet out x15

feet up on bench with 25lb plate 3x10

meals

v

protein smoothie

kiwi

yerba mate tea

 

postworkout shake

 

green salad

nut meat taco salad

 

scoop sun warrior in water

savi seeds

 

green salad nut meat collard wraps

 

headed out of town tonight for the week on vacation, will return 4/3.

gonna try to update my journal while im out of town hopefully i can do it from my phone. I will be working out everyday except for tomorrow probably due to traveling I will hate that but thats ok

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Well i have tried to update my journal 2x on my phone and halfway through my posts i have accidentaly hit some wrong button and deleted my post. so im sort of angry right now. Despite being on vacation and out of my normal routine i have worked out every day except tues which was a travel day. I brought my powerboxing mitts and pads so i have done that with my husband a few times. One cool thing about being on vacation is working out together, he is not as passionate about health/fitness as i am but has come a long way! At the condo we are at there is an eliptical and a pulley weight station thing. I have kept my normal strength training sched and used the pulleys buti miss my barbells and dumbells. I have been doing a lot of bodyweight excercises and circuits (husband hates those) i have used the eliptical for hiits. As far as food i have kept it mostly vegan with the exception of some fish and eggs. We are in a seafood heavy area. We have a kitchen which is good so i stocked up on essentials. Brought my vegan protein powder and healthforce vitamineral greens (awesome) found a great natural foods market and got some very tasty sprouted tofu for salads. Going to a restaurant today called the mellow mushroom, i looked at the menu online and vegan options are avail(yay)i will be happy to get back in my normal routine on wed but have gotten in some good relaxation.

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Mon

Last day of vacation

10 min eliptical warmup

Weight train chest/triceps

Did various chest and tri excercises with pulley machines as well as pushups and bench dips. Did supersets of everything for 4 sets. Super setted with things like burpees and mountain climbers to keep heart rate up.

Meals

Scoop protein powder in water for postworkout shake

 

1 egg 2 egg whites with spinach and black beans

Raw oats with blueberries and raw nuts/almond milk

 

Large spinach salad loaded with veggies and black beans.

Carrots with hummus

Slice of pizza with tempeh and daiya cheese

Check out mellow mushroom restaurant. Veggie/vegan options are good!! Wish there was one in my state

 

2 eggs, guacamole, black beans, corn in an ezekial wrap

Carrots/peppers with hummus

 

Sun warrior vanilla protein mixed with almond milk, a few raw nuts and cinnamon (protein pudding)

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Tues was rest/travel day

 

WED back home to normal training!!

a.m. cardio 40 min on bike

weight train shoulders and back in afternoon

 

Standing dumbell shoulder press

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20lbx12

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superset with wide grip assist pullups 4x12

 

lateral raises with bands 4x12 (hold last rep for static hold)

superset with bent over bar row

60lbx10

60lbx10

60lbx10

60lbx10

 

dumbell clean/press 25lb

x12

x12

x12

x12superset with dumbell upright row/pullback

15lbx16

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15lbx16

15lbx16

 

seated shoulder presses

25lbx12

15lbx10 then 1/4 presses with 25lb (repeated this for 4 sets)

 

fwd raises with bands

x12

x12

x15

x15

superset with

18kg kettlebell swings

x15

x15

x15

x15

 

to finish workout I did band rows from all different angles with band around pole.

setaed, standing etc.

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Thursday

cardio on bike 40 min, treadmill walk 15 min warmup before weight train

weight train legs

 

smith machine squats

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50lbx10

60lbx10

70lbx10

80lbx10

bulgarian split squat with 25lb plate and foot on bench

3x10 ea leg

 

lying hamsting curl machine

55lbx12

60lbx12

65lbx12

70lbx10

75lbx8

80lbx8 (1st attempt at 80lb)

 

leg ext machine

60lbx12

60lbx12

40lbx10 then 1/4 reps at 70lb repeated for 4 sets

 

seated leg press machine

80lbx15

100lbx12

120lbx12

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160lbx12

180lbx12

 

glute bridge raises 3x20

toes on smith machine bar set low (knee kickins) 3x20

smith machine lying window wipers 3x20 with 40lb bar

 

meals

2 eggs with spinach and pinto beans

cantaloupe and blueberries

 

protein bar

 

postworkout shake

 

green salad

tempeh tacos with peppers,onions,avocado,beans, shredded zuchinni,salsa

 

green protein shake

 

tempeh taco collard green wraps

green salad

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Kelly, I'm so proud of you! You are so incredible for keeping up with your fitness and nutrition routine while enjoying your vacation! Very admirable! And I also love that you got your husband working out with you! So great! Hope you're enjoying getting back into the routine of "normal" life again. You're doing so great!

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Kelly, I'm so proud of you! You are so incredible for keeping up with your fitness and nutrition routine while enjoying your vacation! Very admirable! And I also love that you got your husband working out with you! So great! Hope you're enjoying getting back into the routine of "normal" life again. You're doing so great!

 

Thanks Karen! Yes im back to my normal life which is good. Nice to get away for a bit though. Im in such a routine now with journaling my workouts on this site that i was kind of freaking out that i couldnt for a few days. I just really like doing it, i feel like im competing with myself if i log the workout. So then i can look back and try to do better. Since changing my diet to waay more vegan over the last few months i honestly am at my strongest i have ever been.

Are you back at home now and able to get back to working out regularly?....im looking for you to post another killer strength workout this coming week! How did you feel after your bicep workout the other day?

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Fri

bike warmup for 15 min

weight train biceps/triceps

bicep curl 21's

1x15lb dumbells

1x15lb

1x20lb

1x20lb

superset with 18kg kettlebell swings 4x20 swings

 

tricep rope pressdown 21's

4 sets

superset with 18kg kettlebell swings 4x20

 

dumbell preacher curl

20lbx12

20lbx12

20lbx12

20lbx12 superset with ab kickouts

 

dip station tricep dips

x7 solo then 10 assisted with feet on bench

x7 solo then x8 assisted

x7 solo then x8 assisted

superset with ab kickouts

 

seated concentration curls

20lb dumbells 4x10 ea side

superset with bicycle crunch

 

tricep wall presses

x12

x12

x12

x10

superset with ab side to side kickouts 4x20

 

overhead tri ext with 25lb dumbell

4x12

 

10 min bike cooldown

 

meals

2 eggs with beans and spinach, nutritional yeast

protein granola with almond milk, a few blueberries

 

green protein shake. sun warrior vanilla, healthforce vitamineral green,1/4 banana, vanilla extract, almond butter=amazing

 

green salad

collard green tempeh tacos with 1/2 avocado and lots of veggies

 

pinto beans

organic cottage cheese with salsa

 

homemade black bean burgers

grilled romaine salad

 

scoop protein powder

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You're so sweet, Kelly! I love that you love posting here! Thanks for your words of encouragement. Yes, I am now back home, but hopefully only temporarily. I am applying for a new job, which if (when!) I get it, would (will!) involve moving out-of-state. (Trying to think/speak positively! ) Hopefully, I'll be able to say more about it soon!

 

Got a run in yesterday and am looking forward to doing some more weights. I like doing them, but think I'm figuring out that I don't like doing them alone. I prefer to do them with a partner. Hmm... I'll have to get over that pronto!

 

Your workouts are inspiring, for sure!

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Monday 4/9

workout

30 min am cardio on bike

pm weight train chest/tri

 

flat bench dumbell chest press 25lb bells

25lbx20

25lbx20

25lbx20

25lbx20

 

tricep bench dips feet on medicine ball

1x12

1x15

1x15

1x15

 

incline dumbell chest press with 25lb bells

4x15

 

low chest fly with bands

1x12

1x13

1x12

1x12

superset with tricep band kickbacks

1x12

1x15

1x15

1x15

 

decline dumbell chest press with 25lb bells

4x15

 

pushups from the ground (crossfit)

4x12

 

also did a fun full body kettlebell circuit with 16kg bell and did some stair sprints

 

meals

1 egg 2 egg whites

beans/spinach

green spirulina bar, clementine, strawberries

 

soy yogurt with choc protein powder and raw walnuts

 

green salad

beans, onions, tomatoes, peppers, vegan nacho cheese, 1/4 avocado, salsa (mexican bowl)

 

post workout shake with added greens

 

green salad with chick peas

roasted beet slad with hemp seeds, red cabbage, and mint

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You're so sweet, Kelly! I love that you love posting here! Thanks for your words of encouragement. Yes, I am now back home, but hopefully only temporarily. I am applying for a new job, which if (when!) I get it, would (will!) involve moving out-of-state. (Trying to think/speak positively! ) Hopefully, I'll be able to say more about it soon!

 

Got a run in yesterday and am looking forward to doing some more weights. I like doing them, but think I'm figuring out that I don't like doing them alone. I prefer to do them with a partner. Hmm... I'll have to get over that pronto!

 

Your workouts are inspiring, for sure!

 

yes doing weight training with a partner is really fun especially to push each other a bit harder than you would on your own. Hopefully everything works out and you can get this new possible job! good luck to you!

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Tuesday

4/10

workout

25 min treadmill incline walk

weight train legs

bench step ups with 17 lb dumbells 2x10 ea leg

backward lungesd 17lb 2x10 ea leg

 

bulgarian split squats with 17lb bells

3x10 ea leg

 

reverse v squat machine

95lbx15

100lbx12

115lbx12

120lbx12

130lbx12

135lbx12

 

leg ext machine

60lbx15

65lbx15

70lbx15

75lbx12

80lbx12

85lbx12

 

65lbx10 then 1/2 reps at 85lb to failure

65lbx10 then 1/2 reps at 85lb to failure

 

leg press seated machine ( low foot position. feet closer together)

100lbx15

120lbx15

140lbx15

160lbx15

180lbx15

partial reps to failure at 180lb

 

core excercises in between sets to keep active

will do a core circuit later this afternoon

 

meals

vega protein bar

almond milk with vitamineral greens

 

postworkout shake

1/2 grapefruit

 

green salad

beans,yams, peppers/onions/vegan nacho cheese. mexican bowl

protein pudding

1/2 kombucha

 

green salad

lentil veggie mix

 

scoop protein in water

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Wed 4/11

workout

30 min am cardio on bike

kettlebell swings

hip lifts

 

pm weight train shoulders/back (i reeeally wish i had more time today to workout but i was rushed through this a bit)

 

fwd band raises 4x12

superset with bent over dumbell rows 25lb bells 4x12

 

iron cross with 10lb dumbells 4x12

superset with inverted pullups 4x10

 

seated arnold press with 25lb bells 4x12

superset with seated rowing with bands 4x15

 

fwd plate raise with 25lb plate 2x12

superset with upright row 25lb plate 2x12

 

kettlebell shoulder press up 12kx 4x10 ea side

superset with bent over bar row 55lb 4x12

 

took the dogs for a walk

did some kickboxing/powerboxing with a friend, learned some new moves which was cool.

 

meals

1 egg 2 egg whites, spinach, beans,salsa

1/2 raw foods bar

strawberries, blueberries

 

garden of life protein bar, raw pumpkin seeds

green kombucha

 

roasted beet salad with 1/4 avocado

lentil mix with kale/spinach/onions/mustard vinaigrette

yerba mate tea

 

postworkout vega shake

 

roasted beet salad

homemade flatbread pizza. made homemade sauce recipe from thrive foods book as well as the flatbread. flatbread is awesome just to eat with anything but we like to use it for pizza sometimes. my 1/2 of the pizza had crumbled italian seasoned tempeh, nutritional yeast, peppers,onions,mushrooms,garlic,basil

my husband had the same except he had some chicken sausage instead of the tempeh.....hes getting there

 

scoop protein powder with almond milk

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Thurs 4/12

am cardio 30 min on bike

 

weight train legs hamstring glute focus

 

smith machine squats

40lbx15

50lbx10

60lbx10

70lbx10

90lb 2x10

 

straight bar deadlift

85lb 4x10

 

lying leg curl machine

55lbx10 then 1/4 reps at 85lb repeated for 3 sets

then drop set of 85lb 65lb 45lb 6 repsx3 sets

 

various squats with dumbells on shoulders

a few sets of sumo mini pulses with sandbag on shoulders

 

mini circuit with 15lb dumbells

fwd walking lunges

in and out dumbell hops

shoulder width squats

backward lunges

repeated 3x

20 min on stairclimber at level 4

15 min on eliptical 8 min of it were hits

 

meals

1 egg 2 egg whites, beans, spinach

1/4 cup raw oats with coconut milk, cinnamon,tsp raw almond butter, handful of blueberries

 

1/2 raw foods bar

postworkout shake

kombucha

 

beet/cabbage/caulifloer/broc salad with mustard vin

flat bread pizza with tempeh topping and veggies

yerba mate tea

 

protein shake

 

vegan nachos! yum. black beans, cashew cheese, avocado, tomato, romaine, a few blue corn chips, salsa

mini green salad

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Fr 4/13

workout

mtn climbers 3x100

med ball slam/squat/catch 3x15

med ball burpee to slam 3x10

 

strength train

bi/tri

 

lying dumbell tri ext. 15lb bells 4x12

superset with band hammer curls 4x12

 

tri rope pressdown 4x12

superset with standing dumbell curl 20lb bells 4x12

 

tri band kickback x12 x12 x15 x15

superset with dumbell preacher curl 20lb 4x12

 

meals

1 egg 2 egg whites/beans/cilantro pesto

raw oats with coconut milk,cinnamon

strawberries

yerba mate tea

 

vega bar

clementine

 

green salad

leftover nacho mix

 

org cottage cheese/salsa

green crackers

coconut water

 

italian temeph crumble with veggies

green salad with 1/2 avocado, savi seeds

 

scoop protein

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Mon 4/16

did a circuit workout on saturday afternoon which was a full body interval workout with lighter weights. felt good and finished with 15 min on the eliptical going up one level every minute and then down 1/2 way through.

 

Mon back to weight training

12 min incline treadmill walk to warmup

 

weight train chest

90 degree chest press

80lbx10

80lbx10

85lbx10

90lbx8

superset with crossfit floor pushups 4x8

 

smith machine flat bench press

40lbx12

50lbx10

60lbx8

60lbx8

50lbx10

40lbx12

 

tricep bench dips with 25lb plate on legs and feet on a bench

4x12

 

incline dumbell chest press

20lbx15

25lbx12

30lbx10

30lbx10

25lbx12

20lbx12

 

seated tricep pressdown

80lbx15

95lbx12

105lbx10

105lbx9

95lbx10

80lbx15

 

decline iso lat plate press

90lbx12

90lbx12

100lbx10

100lbx10

110lbx8

110lbx6

110lbx5

meals

green protein smoothie

(greens,choc protein,chia seeds,coffee grounds,almond milk)

a few raw pumpkin seeds

yerba mate tea

 

postworkout shake

vega recovery

 

green salad with roasted beets

lentil mix with greens

1/2 kombucha

a few raw kale chips

 

soy yogurt mixed with choc protein/hemp seeds/cinnamon

 

swiss chard wraps filled with avocado,almond nut mix,basil,carrot,red pepper and these super amazing spicy peas I found

brussel sprouts

 

made some homemade protein bars last night with

choc protein/raw almond butter/coffee grounds/raw cacao nibs/ chia seeds/oat flour/ a few crumbled up puffins ceral nuggets.

mixed everything together by hand, formed into bars and put in freezer.

turned out really good

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forgot to put for monday that I did 15 min hiits on eliptical and 10 min at easy pace. would like to get a bit more easy cardio in today if time permits. would love to take the dogs on a long walk buut its seriously windy here today. I came home to our flag blown off the house from the holder thing that is attached to the house, a decorative sun thing that was on our house laying in the yard. as I went to get the mail a large piece of the neighbors shingle went flying by me....so thats fun

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Tues 4/17

15 min hiits on eliptical

45 min of power boxing and kickboxing with a friend (fun!)

 

weight train legs

smith machine split squats

40lbx10

40lbx10

50lbx10

50lbx10

60lbx10

 

leg ext machine

65lbx15

70lbx12

75lbx10

80lbx10

80lbx10

75lbx12

70lbx12

65lbx15

 

85lb 1/4 repsx16

90lb 1/4 reps x12

95lb 1/4 repsx10

 

reverse v squat

110lbx12

110lbx12

115lbx12

130lbx12

 

bike climb, up one level every min start at 12 went up to 20 then back down.

 

meals

green protein smoothie

green apple

yerba mate tea

 

postworkout shake

pumpkin seed clusters

 

green salad

vegan pad thai with tempeh

a few raw kale chips

 

soy yogurt mixed with choc protein/raw almond butter/cinnamon/flax meal

a few green crackers

 

green spinach salad with raw kale chips

1/2 ezekial wrap with swiss chard leaves/carrots/peppers/cilantro pesto/almonds/tomatoes/watercress

 

1/2 homemade protein bar

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