Jump to content

Strong is the new Skinny...Kellys journal


Recommended Posts

  • Replies 259
  • Created
  • Last Reply

Top Posters In This Topic

WED 4/18

workout

15 min cardio on bike to warmup

weight train back and shoulders

pretty sore from chest on monday which is good, so once i kind of warmed up the workout went good

 

assisted pullups 4x12

superset with seated shoulder press 25lb dumbells for the 1st set and then 30lb for the reamining sets 4x12 (just picked up some 30's at the store the other day!)

 

side lateral dumbell raises 10lb 4x12

superset with fwd raises 10lb 4x12

 

bent over T bar row 75lb 4x12

superset with 30lb dumbell clean/press 4x10 ea arm

 

various band rows fom different levels...low,medium,high pulldowns

 

incline treadmill walk for 15 min and then biked for 15 min

 

meals

1 egg 2 egg whites, spinach,lentils

green juice

 

soy yogurt with choc protein, flax meal, chia seeds

1/2 spirulina bar

 

green salad with edammame

vegan pad thai with tempeh

 

postworkout choc/greens smoothie

 

green salad with 1/2 avocado

fish

brussel sprouts

 

1/2 homemade protein bar

Link to comment
Share on other sites

Thurs 4/19

workout

20 min incline treadmill walk

weight train hamstring/glute focus

 

Lying leg curl drop set

80x6

65x6

50x6

40x6

repeated this 3 rounds with the same reps

 

hack squat machine

20x15

30x12

40x10

50x10

60x10

 

calf raiser machine

70x20

80x20

85x15

85x15

 

swiss ball ham curl ins

4x12

 

glute kickback 70lbx10 ea leg to warmup

drop set

115x8

90x8

70x8

repeated for 3 rounds, wanted to go another round but my legs were dead

 

had 20 minutes (at gym) before i needed to leave so I was going to hit the bike but some guy started randomly talking to me and I couldnt shake him off so I didnt get to do the bike ughhh so later on I am probably going to do some interval work of mtn climbers and burpees just to get the heart rate up again

 

meals

green protein smoothie

pumpkin seed clusters

 

postworkout shake

1/2 raw spirulina bar

 

green salad with raw kale chips,and tons of veggies

blackened fish

kombucha

 

soy yogurt mixed with "amazing meal" packet and some ground flaxseed

1/2 pink grapefruit

 

veggie pizza...bought these frozen whole grain personal pizza crusts for me and my husband so we can make our own

mine- cilantro pesto and homemade pizza sauce mix, garlic, peppers, mushrooms,spinach,onion

large green salad...of course!

 

1/2 homemade protein bar

Link to comment
Share on other sites

Fri 4/20

workout

10 min warmup on bike

strength train bi/tri

dumbell tri kickbacks 15lb

4x15 superset with 18kg kettlebell swing 4x20

 

standing dumbell curls

20lbx12

20lbx12

25lbx10

25lbx10

superset with mtn climbers 4x20 ea leg

 

tri rope pressdown

x20

x17

x15

x15

superset with burpee 4x10

 

dumbell hammer curl

20lbx15

20lbx15

25lbx12

25lbx12

superset with mtn climbers 4x20 ea leg

 

tri overhead ext seated

25lbx15

25lbx15

30lbx12

30lbx14

superset with 18kg kettlebell swing

4x20

 

meals

2 eggs with spinach,black beans,salsa in ezekial tortilla

apple

yerba mate tea

 

vega protein bar

1/2 grapefruit

 

green salad

black bean sweet potato chili

sea weed crisps

 

green crackers

org cottage cheese with salsa

 

asian lettuce wraps

filling is crumbled tempeh,celery,mushroom,carrot with an asian slaw

green salad with avocado

 

1/2 homemade protein bar

Link to comment
Share on other sites

feeling good after a rest day on sun.

sat i did 30 min of easy cardio and then a variety of core/glute/hamstring excercises

 

today Mon 4/23

12 min incline treadmill walk to wrmup

weight train chest/tri

 

smith flat bench press

40lbx12

50lbx10

60lbx8

60lbx8

50lbx10

40lbx12

mtn climbers 6x20

 

incline bench dumbell press

20lb bellsx15

25lbx12

30lbx10

35lbx8

35lbx8

30lbx10

25lbx12

20lbx15

1/2 burpees 8x10

 

tricep seated pressdown machine

90lbx12

100lbx10

110lbx10

115lbx8

115lbx8

110lbx10

100lbx10

90lbx12

plank body saw 6x12

 

90 degree chest press machine

60lbx15

80lbx10

80lbx10

80lbx10

85lbx8

90lbx7

 

iso lat decline plate press

90lbx10

90lbx10

90lbx8

100lbx7

100lbx7

100lbx7

100lbx7

20 min hits on eliptical

30 min easy cardio on bike

meals

raw meal smoothie with greens

orange tea

 

lara bar

postworkout shake with water

 

large green salad

lentil/black bean veggie soup

1/2 kombucha

 

2 eggs

green smoothie drink

 

large green slad with 1/2 avocado, mustard vinaigrette

black bean/sweet potato chili

 

1/2 homemade protein bar

Link to comment
Share on other sites

Tuesday 4/24

treadmill incline warmup level 15 at 3.8 for 15 min

 

weight train legs..quad focus

leg ext machine

drop set

90x6

75x6

60x6

45x6

repeated for 3 rounds same reps and wt

then at 85lb 1/4 reps to failure

then at 90lb 1/4 reps to failure

 

smith machine split squats

40lbx10

40lbx10

50lbx10

60lbx10

70lbx10

superset with swiss ball hands to feet core passes

 

reverse V sqaut machine

90x12

110x12

115x12

130x12

135x12

superset with window wiper abs

 

dumbell front squats

(I did these as mini pulses)

20lb bellsx20 pulses

20x20

25x15

25x15

 

hits on bike for 15 min followed by 15 min of easy pace

then 20 min on eliptical doing a climb up 2 levels every 2 mins

 

meals

2 eggs/spinach

1/2 garden of life bar

apple

 

postworkout vega shake

1/2 garden of life bar

 

green salad

chickpea salad with mushrooms,cabbage,tomatoes and mustard vinaigrette

 

vegan protein bar

kombucha

 

large spinach green salad 1/2 avocado

blackened tempeh strips with swiss chard and tomatoes and beans

i made this dressing for it with blended soft tofu,tomatoes,curry paste,nutritional yeast,lemon juice,apple cider vin.

i was just trying to make kind of a creamy spicy dressing that was vegan, it came out pretty tasty and im sure no one would know its made with tofu

 

1/2 homemade protein bar

Link to comment
Share on other sites

Wed

30 min easy cardio on bike in a.m.

weight train back/shoulders afternoon

today was one of those workouts where I could have lifted for another hour, I felt really good

4x20 mtn climbers for warmup

 

25lb fwd plate raise

x12

x15

x15

x15

band low row 70lb resistance

x15

x15

x15

x15

lat dumbell raise

10lbx15

10lbx15

15lbx8

15lbx8

assist pullup

4x15

drop set dumbell shoulder press

30lbx8

25lbx8

20lbx8

15lbx8

(repeated for 3 sets incresed reps by one rep ea time)

lat band pulldown

4x20

sandbag clean/press

x10

x10

sandbag press

x15

x15

x15

30lb dumbell bent over rows

4x10

meals

1 egg 3 egg whites/spinach/pesto/salsa

carrot juice

apple

 

vega one!

 

green salad

ezekial wrap with chick peas and slaw mix i made with mushrooms,peppers, mustard vin

1/2 kombucha

 

postworkout shake...ginger pear vanilla

 

green salad 1/2 avocado

swiss chard tempeh mix with beans

 

1/2 protein bar

Link to comment
Share on other sites

Thurs 4/26

workout

hamstring/glute focus

incline treadmill wlak 15 min warmup

 

smith machine squats

50x15

60x12

70x12

80x10

90x8

100x8 really trying to go deep for all sets and reps, i still dont squat a ton of weight but im slowly moving up. i would rather the reps be really good than have a ton of weight i cant manage safely

superset with bicycle crunches 6x15

 

lying leg curls

55x12

65x12

75x10

85x8

superset with abdominal alterntaing toe touch

4x15

 

leg press (orange seat machine)

100x15

120x15

140x12

160x10

180x8

superset with body saw planks 5x10

swiss ball hamstring curls

4x12

superset with captains chair knee tucks and raises 2x20 tucks 2x12 raises

 

45 min of power boxing and kickboxing with a guy at the gym, really good time learning some new kicks and hits. working in 2 minute rounds of different hits

 

20 min hits on bike

Link to comment
Share on other sites

Fri 4/27

workout 10 min bike warmup

 

weight train bi/tri

seated dumbell curls (slight decline in the bench)

15x15

20x12

20x12

25x10

superset with 18kg kettlebell swing 4x20

 

lying dumbell tri ext

15x12

15x13

15x13

20x6

superset with air speed squats

4x20

bicep band curls

x12

x10

x11

x10

superset with mtn climbers

4x20

dumbell overhead ext

25x15

25x15

30x12

30x12

superset with mtn climbers

4x20

bicep dumbell hammer curl

25x10

25x10

25x10

25x10

superset with 18kg kettlebell swing

tricep band pressdowns

x12

x13

x12

x13

superset with wide mtn climbers

4x20

Link to comment
Share on other sites

Had a great time at the Michigan Veg fest yesterday!! sported the vegan bodybuilding shirt of course! saw roberts books for sale so that was pretty cool. Got to meet some great people. Saw John Salley do a lecture and got to meet him afterwards so that was very awesome since he was a Piston! Saturday was an easy cardio day 30min on bike and then I did some core work and some deadlifts. Sunday was total rest day and I think my body appreciated it since I was able to hit it hard today. I was excited to get back in the gym

 

workout

15 min incline walk on treadmill

weight triain chest/tri

 

iso lat plate benach press (seated)

40x12

40x12

50x10

50x10

60x8

70x8 (personal best for me)

 

tricep bench dip with 25lb plate on legs

4x15

 

incline dumbell bench press

20lb bellsx15

25x12

30x12

35x12

40x9 (personal best for me)

 

tricep pressdown machine

80x15

90x15

100x12

110x10

115x10

120x10

 

90 degree chest press machine

80x12

80x12

90x10

90x12

100x8

 

core work

20 min hiits on eliptical

10 min walk on treadmill to cooldown

 

meals

4 strawberries

green protein smoothie

with vanilla plant fusion,coffee grounds,vanilla extract,1/2 banana,chlorella,almond milk

 

postworkout vega shake

1/2 raw chocolate bar

 

kale salad with roasted beets,grapefruit,fennel, olive oil lemon vinaigrette

chickpeas with mushrooms,peppers,saeurkraurt,raw kale chips

 

chia seeds,protein powder,handful of granola, unsweetened coconut milk

1/2 kombucha

 

kale salad

tempeh tacos wrapped in collard greens with veggies and 1/2 avocado

 

homemade protein bar

Link to comment
Share on other sites

Hey Kelly! I've been off the forum lately (lots of stuff going on), but I knew I could count on YOU to keep at it! You're amazing in your consistency. You rock!

 

Isn't John Salley the best?!?!?! I met him last year, too, while on the vegan cruise. Love his sense of humor!

 

Have a great day!

Link to comment
Share on other sites

Hey Kelly! I've been off the forum lately (lots of stuff going on), but I knew I could count on YOU to keep at it! You're amazing in your consistency. You rock!

 

Isn't John Salley the best?!?!?! I met him last year, too, while on the vegan cruise. Love his sense of humor!

 

Have a great day!

 

I hope you have been busy doing all good exciting things! yes for sure I am keeping it going! John Salley is very cool, totally hilarious sense of humor indeed. seems like a great guy. we had a lot of fun

Link to comment
Share on other sites

Tues 5/1

workout

15 min hiits on eliptical/5 min cooldown

30 min speed walk on treadmill

weight train legs

 

mini circuit repeated 3x

10lb deadball slam/squat/catch x12

shouldered sandbag mini hops in low squat position x12

crouched lateral band walk x24 steps

crawl fwds with superband tied to pole x12

 

mini circuit #2 repeated 3x

20lb dumbell split squat x12 ea

mini band pop squats x12

superband forward lunges x12

burpees x12

 

drop set front loaded dumbell squats, feet shoulder width

30lb bellsx8

20x8

15x8

repeated 3x

then 3 sets of 30lbx12

 

core work

 

meals

green protein smoothie with 1/2 banana, handful blueberries,acai juice,vanilla protein

handful granola

 

1 raw pumpkin seed bar

postworkout shake

 

green salad

chick pea, veggie mix with saeurkraut

1/2 kombucha

 

vega protein bar

1/4 cup raw sunflower seeds

 

green salad

tempeh tacos wrapped in collard greens

Link to comment
Share on other sites

WED

workout

30 min am easy bike cardio

PM weight train back/shoulders

dumbell lat raises

10x15

10x15

15x10

15x10

superset inverted pullups

4x10

25lb fwd plate raise

4x15

superset with bent over bar row 50lb

4x15

kettlebell clean and press

12kgx12

12kgx12

16kgx10

16kgx10

superset with band rows (different angle ea set)

4x15

seated dumbell shoulder presses

25x15

25x15

30x15

30x15

superset with sandbag upright rows

35x12

35x12

35x12

35x12

Link to comment
Share on other sites

Thurs 5/3

workout

15 min incline treadmill walk. incline 6.0 speed 3.8

weight train legs

smith machine squats

60x12

70x10

80x8

90x8

100x8

110x8

prone leg ham curl

30x12

35x12

45x8

50x7

hack squat machine

10x12

20x12

30x10

40x10

50x10

60x12

lying ham curl machine

50x15

60x12

70x10

80x8

90x6

various core excercises

15 min eliptical level 16

15 min bike level 13

 

meals

green protein smoothie, 2 strawberries,acai berry juice,vanilla plnatfusion,chorella

1/4 cup granola

 

1/2 endurance vega bar

 

postworkout shake with water

1/2 vega bar

 

large green salad

2 collard green tempeh tacos

1/2 chia kombucha

1/2 grapefruit

 

spiruteen packet with greens mixed with chia seeds and unsweetened coconut milk, chia pudding. looks supergross because of the super weird color but tastes amazing.

 

large green salad

quinoa with spicy lime tofu,peas,red peppers,onions,and a chili vinaigrette

 

scoop protein

Link to comment
Share on other sites

Fri 5/4

workout

10 min bike warmup

weight train bi/tri

 

bicep 21's with bands

4x

superset with mountain climber

4x20

tricep 21's with band pressdown

4x

superset with 18kg kettlebell swing 4x20

 

dumbell seated preacher curls

20x13

20x15

25x10

25x10

superset with mountain climbers

4x20

tricep overhead ext with band

4x12

superset with 18kg kettlebell swing 4x20

bicep band curls, looped band around something on the ground and grabbed bands from behind

4x12

superset with mountain climbers

wanted to do more but had to go to work

 

meals

tropical breakfast shake. vanilla protein,unsweetened coconut, raw cacao nibs,pineapple,unsweetened vanilla coconut milk

1/4 cup granola

 

1 greens protein bar

amazing greens drink

 

large green salad

quinoa, chili lime tofu mix

 

soy yogurt with chia seeds, ginger,granola mixed in

2 green crackers

1/4 grapefruit

 

large green salad

2 tempeh collad green tacos

1/2 avocado

 

scoop protein

Link to comment
Share on other sites

You're rockin' it, Kelly!! What kind of progress/results have you seen lately? And can you tell me about your collard green tempeh tacos? Sounds delish!

 

 

I have had some great strength lifts for me the past few weeks.upping my weight in my squats and chest presses mostly. I had a good chest day today at the gym where I lifted a new personal best for me on a chest excercise. feeling good!

temepeh tacos!! so good. so all i do is saute crumbled tempeh with some cumin and chili powder, dump a can of black beans or pinto beans, and a can of fire roasted tomatoes. then I just wrap it up in collard greens with lots of cilantro, chopped peppers,avocados,salsa, and nutritional yeast, which by the way i am somewhat addicted to braggs nutritional yeast. i have a problem, i put it on everything and its getting a little ridiculous.

Link to comment
Share on other sites

Wow, that's fantastic! Keep up the stellar work!

 

Those tacos sound delicious! I've never sauteed tempeh in anything but a little soy sauce, but I really love the way the cumin and chili powder sound! With beans and tomatos... YUMM!!!! I'm going to have to remember this, for sure!

 

HAHAHAHAHAHA!!! Your comment about the nutritional yeast just made me literally laugh out loud!

Link to comment
Share on other sites

Mon 5/7

Workout

20 min incline treadmill walk

 

weight train chest/tri

 

smith flat bech press

40x15

40x15

50x12

50x12

60x10

70x8

80x5

superset with bicycle crunch

7x25 ea side

tricep bench dips with 25 lb plate on legs,feet on bench

4x15

dumbell incline bench press

20x15

25x13

30x12

35x8

superset with burpees

4x10

tri straight bar pressdown

30x20

drop set

42.5x6

35x6

30x6

25x6

repeated 3 rounds

iso lat decline plate press

90x15

90x10

100x10

110x10

120x8

20x8

120x7 first time doing 120lb pretty good. at the end of my workout but still felt pretty good

superset with lying leg raise 7x15

 

meals

ginger pear protein shake

1/4 cup granola

 

mini lara bar

apple

postworkout shake with water

 

green salad

tempeh mexican mix

1/2 avocado

 

marinated tofu grilled slices with pickled radish and kimchee

green salad

mini egg fritatta

 

garden of life protein bar

Link to comment
Share on other sites

tues 5/8

workout

2 mile walk with the dogs

 

30 min easy cardio on bike

weight train legs

 

dumbell bench step ups

20x10

20x10

20x10

superset with leg ext

75x15

75x15

75x15

75x15

dumbell walking lunges

20x8 ea leg

20x8 ea leg

25 x8 ea leg

25x8 ea leg

30x8 ea leg

superset with 35lb sandbag front loaded mini squats

5x15 (quads screaming)

bulgarian split squat from bench with 25lb plate

4x12 ea leg

superset with deadball slam/squat/catch

4x12

meals

vega one smoothie with 1/2 banana,acai berry juice,almond milk

1/4 cup granola

 

postworkout shake

greens protein bar

 

green salad

tofu quinoa mix

1/2 kombucha

 

chia seed pudding with scoop whole food optimizer,almond milk

1/2 grapefruit

 

green salad

marinated grilled tofu slices with roasted eggplant,mushrooms,asparagus

 

1 homemade protein bar

Link to comment
Share on other sites

5/9/12 wed

workout

40 min easy cardio on bike

weight train back/shoulders

 

lat band pulldown

4x15

superset with standing dumbell press

20x15

20x15

25x12

25x12

band fwd raises

4x15

superset with dumbell bent over row

25x15

25x15

30x12

30x12

dumbell lat raise (from angle)

10x12

10x12

15x10

15x10

superset with inverted pullup

4x10

kettlebell clean/press

16kgx8 ea side

16kgx8

16kgx8

16kgx8

superset with dumbell upright row

15x10

20x8

20x8

20x10

dumbell seated arnold press

20x15

25x12

25x12

30x10

superset with bent over bar row

50x12

50x12

50x12

50x12

Link to comment
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now
 Share




×
×
  • Create New...