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Strong is the new Skinny...Kellys journal


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Thurs 5/10

15 min incline treadmill walk. 3.9mph

weight train legs

 

V-Squat machine

95x15

110x12

115x10

130x10

135x10

150x10

155x10

superset with cap chair st leg raises

7x15

 

dual leg press machine

90x15

140x15

180x15

200x15

250x15

270x15

superset with 1/2 sit up plate press

6x15

prone leg curl (orange seat)

30x12

35x10

40x8

45x8

swiss ball ab curl ins

4x12

 

meals

protein smoothie

1/4 cup granola

 

postworkout shake

roasted edamamme with goji berries

 

green salad

brown rice/black beans/tomatoes

1/2 kombucha

 

yogurt mixed with vanilla chai vega protein

vega electrolyte replacement

 

green salad

gardein buffalo wing tenders (holy shit these are good) i dont buy many products like these buuut they looked too good to pass up yesterday

 

scoop vega protein

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Fri 5/11/12

workout

40 min am cardio on bike

pm weight train bi/tri

 

5 min kettlebell swing to warmup 16kg

 

dumbell overhead tricep extension

25x15

25x15

30x15

30x15

superset with standing dumbell curl

20x15

20x15

25x10

25x10

tri band pressdown

4x15

superset with seated dumbell hammer curl

20x12

20x15

25x12

25x12

tri bar dips

4x15

superset with bicep band curl from benhind

4x12

tricep traingle pushup

3x10

superset with bicep mini bar curl

50x8

50x8

50x8

meals

eggs with spinach,roasted red peppers

1/4 cup steel cut oats with 1/4 banana and almond milk. flaxseed meal added

 

vega ras/chocolate protein shake

 

large green salad

4 gardein buffalo tenders

curry kale chips

 

soy yogurt mixed with protein powder

 

babay romaine power mix salad with roasted corn, tomatillo dressing. 1/2 avocado

black bean pasta with can tomatoes and roasted vegetables (found this awesome pasta made from black beans, really good protein content for pasta)

 

1/2 homemade protein bar

 

2 lydias green crackers

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easy cardio day on sat and recovery on sun.

Mon 5/13

workout

15 min treadmill walk 3.9 mph warmup

weight train chest/tri

dumbell flat bench press

20x15

20x15

25x12

25x12

30x10

30x10

35x10

35x10

assist tri dips

55x12

45x8

40x8

35x10

30x8

25x8

one arm lying swiss ball chest press

25x10

25x10

30x10

30x10

35x8

tri rope press down

25x15

25x15

30x10

30x10

30x10

iso lat incline plate press

30x15

30x12

40x12

40x12

50x10

50x9

tri seated pressdown machine

90x15

90x15

100x12

100x12

115x10

120x8

130x8

140x8

20 min hits on eliptical

5 min cooldown on bike

meals

vega whole food optimizer vanilla chai with 1/2 banana and 1 TBSP raw almond butter

 

1/4 cup roasted edamame with gogi berries

plantfision protein shake with water

 

large green salad

quinoa black bean veggie mix

 

soy yogurt with cinnamon

1 homemade protein bar

 

homemade veggie burgers....tried to replicate these awesome ones from whole foods....consistency wasnt holding together great but flavor is good.

made some roasted red pepper spread to put on them with 1/2 avocado

large green salad

 

scoop protein powder

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Tues 5/15

workout

25 min incline wak on treadmill for 25 min speed 3.4-3.9

weight train legs

 

single leg hip trust on bench

4x15 superset with

sandbag front squat x10 squats then 10 mini pulses. 35lb sandbag 4sets

 

walking lungs with dumbells

25x9 steps

25x9 steps

30x9 steps

30x9 steps

superset with deadball slam/squat/catch 4x12

 

side bench step ups with 25lb plate

4x12

superset with 1 legged burpee (these were interesting)

4x8 ea leg

get ups

10lb ball 3x10

5lb ball 2x10

superset with overhead sandbag split squat

3x10 ea leg

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wed 5/16

workout

40 min cardio on bike

strength train in afternoon

shoulders/back

 

clean/press 12kg kettlebell 30 reps ea side

jumping pullups 3 sets of 10

 

sandbag upright row 4x12

superset with straight bar press up

50x10

50x19

60x6

60x6

inverted pullups (feet on bench)

4x10 with a static hold on 10th rep

superset with

dumbell lat raises

10x15

10x15

15x8

15x8

bent over bar row

60x12

60x12

70x12

80x10

superset with dumbell fwd raise

15x10

15x10

20x6

20x8

black band lat pulldown

4x15

superset with seated arnold press

25x12

25x12

30x10

30x10

 

meals

egg whites/black beans/spinach/salsa

kashi waffle 1/2 banana

 

homemade protein bar

1/2 grapefruit

 

green salad

black bean pasta with vegetables

 

postworkout vega shake

 

green salad

pesto quinoa with tofu/mushrooms/peppers/onions

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THURS 5/17

workout

25 min incline walk 3.9 mph

bike 20 min

walk with a friend outside for 2 miles

weight train legs

leg ext machine

45x10 then immediately up to 85 for 1/4 reps to failure

repeat for 4 sets

smith squat machine

70x10

80x10

90x10

100x8

110x8

120x8

lying leg curl machine

55x12

then drop sets

80x6

65x6

50x6

repeated for 3 rounds

core work

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FRI 5/18

workout

1 mile walk with dogs

5 min kettlebell swing to warm up 16kg

 

strength train biceps/triceps

standing dumbell curl

20x12

20x12

25x10

30x6

superset with lying dumbell tri ext

15x12

15x12

20x6

20x6

barbell curls

50x9

50x10

50x10

50x10

superset with tri bar dips

x14

x14

x15

x15

dumbell preacher curl

40x12

50x8

50x8

50x8

superset with tri band pressdown (black one)

4x15

band bicep curls (black one)

x8

x8

x10

x10

superset with

overhead dumbell tri ext

30x12

30x12

30x12

30x12

4x15 twisting mtn climbers

4x12 burpees

4x20 chest wall passes with 10lb med ball

4x20 mtn climbers

meals

2 eggs 2 egg whites,salsa,spinach

steel cut oats with chia seeds,raspberries

 

vanilla chai vega optimizer with 1/2 banana

1/2 grapefruit

 

large green salad

balck bean pasta with veggies

 

soy protein yogurt with choc protein. 1 tbsp raw almond butter

1/2 grapefruit

 

large green salad

1/2 avocado

homemade veggie burger

roasted beet/fennel salad

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5/19 sat

15 min easy cardio on bike

20/10 tabata intervals of 8 rounds

burpee with sandbag upright row

18kg kettlebell swing

10lb med ball underhand wall slams

only had 25 min to workout so that kind of sucked

did the relay for life in our town in the evening 2 mile walk on the track

 

sun was rest day. went to the eastern market in detroit for the day. walked a ton and got some sun.

excited to get back to some weights tomorrow morning!!

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MON 5/21

Workout

25 min incline walk on treadmill level 15 speed 3.8

weight train chest/tri

smith bench press

40x15

50x12

60x12

70x8

tri bench dip feet up on bench with 25lb plate

4x15

tri straight bar pressdown

30x18

35x13

42.5x10

50x5

flat bench dumbell chest press

25x15

30x12

35x8

40x6

90 degree machine chest press

80x12

85x12

85x12

100x8

did a combo of everything with some kind of core excercise, a lot of plank stuff

15 min of intervals on eliptical 30 sec on 30 sec off between level 15 and 18

meals

vega one shake with 4 strawberries,greens powder,1/2 banana and raw cacao nibs

1/4 cup uncereal

 

vega postworkout shake

a few dried yacon slices

 

large green salad

tempeh with sunflower seed mac and cheese with steamed kale added in

 

1/2 cup soy protein yogurt with 1 scoop whole food optimizer

1/2 grapefruit

 

large green salad

"beet burgers" with tomato,spinach,avocado,mushroom

on toasted sesame seed ezekial bun.

normally i go bunless but seriously the sesame ezekials are my favorite kind of bun and I saw them yesterday at better health mrkt and put them back twice and ultimately decided to get them.

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Tues 5/22

workout 15 min on stairstepper

20 min on bike with speed intervals for 10

 

weight train legs

dumbell side lunge with reach

15lb bellsx15ea side

20x15

25x10

25x10

leg lifts from bench 4x12

alt fwd dumbell lunges

25x10

25x10

dumbell split squat

30x12

30x12

box fwd step ups with 20lb weight vest on

4x12ea side

sandbag front loaded mini squat

2x12

dumbell front loaded mini squat

25lb bellsx12

25lbx15

dead ball ball get ups with slam

4x10

burpee to sandbag deadlift

4x10

a little core work and stretching

meals

vega protein smoothie with strawberries/banana/cacao nibs/greens

side of raspberries/blackberries

 

vega bar with 1/4 cup roasted edamame

 

large green salad

pesto quinoa with tofu

 

whole food optimizer mixed with steel cut oats and wheat bran

yerba mate tea

 

large spinach salad 1/2 avocado

cashew veggie burger no bun with roasted red pepper sauce

 

tbsp almond butter

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WED 5/23

Workout

30 min am cardio on bike

afternoon weight train back/shoulders

 

Inverted pullup 4x10

superset with

straight bar press

50x8

50x8

50x9

50x9

lat band pulldowd black band 4x15

superset with

dumbell fwd raise

15x12

15x15

15x12

20x8

st bar upright row

40x10

40x10

50x8

50x8

superset with dumbell arnold press

25x12

25x12

30x8

30x8

st bar bent over row

50x12

50x12

70x10

70x10

superset band lat raise red band

4x10

seated dumbell shoulder punch

25x10

25x10

30x7

30x7

meals

2 eggs with spinach and salsa

protein yogurt with mixed berries on 1 kashi waffle

 

steel cut oats with wheat bran and whole food optimizer

 

beet burger on ezekial with hummus

large spinach salad

 

lettuce wraps with asian grilled sesame tofu

asian slaw

green salad

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Thurs 5/24

workout

35 min incline treadmill walk 12.0 at 3.8

stair stepper 10 min

weight train legs

swiss ab curl ins 4x12

hack squat machine

20x15

40x12

50x12

60x12

superset with feet on bench knee ins

4x20

leg ext machine

55x12

60x12

70x12

85x12

100x12

captains chair 4 sets of 12 tucks followed by 5 st leg raises

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Fri 5/25

weight train bi/tri

10 min warmup on bike

 

bicep straight bar curl

40x10

40x10

40x10

40x10

tri overhead ext with band

4x10

drop set bicep curls with dumbells

30x5

25x5

20x5

15x5

repeated 3x with same reps

dumbell tri lying ext

15x15

15x15

20x5

20x5

preacher bar bicep curl

40x10

40x10

deadball slam catch 4x12

18kg kettlebell swing 4x15

mountain climber 4x15

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Mon 5/28

workout

strength train chest/tri/core

flat bench press

50x12

60x10

60x10

70x8

superset with alt v-ups

band low chest flyes with black band

4x10

superset with knee ins with feet on bench in low plank hold

tri band pressdowns

4x15

superset with

band crunch 4x25

dumbell chest press flat bench

25'sx15

25x15

30x12

30x12

superset with sandbag overhead situps 4x10 (30lb sandbag)

tri bench dip with feet on swiss ball

4x15

superset with ab kickouts from bench 4x12

incline dumbell bench press

25'sx15

30x10

30x12

30x12

superset with low fluter kick 4x12

medicine ball pushups 2x10

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Tues 5/29

workout

30 min incline walk at level 15 speed 3.9

15 min hits on eliptical

 

weight train legs. quad focused

 

leg ext machine drop set

70x6

60x6

55x6

40x6

repeated for 3 rounds

then 85x12

superset with cap chair knee tuck ups

 

reverse v squat

110x12

115x12

130x12

135x12

150x12

superset with hip lifts

4x20

dumbell front loaded mini low squats

20'sx15

25x15

30x15

35x12

superset with plank spiders

4x10

leg lifts from bench

2x12

superset wityh swiss ball hands to feet pass

2x10

smith machine split squats

50x10

50x10

60x10

70x10

superset with window wiper with bar

4x12

leg ext machine

45x10 then 1/4 immediately after at 75 until failure

3 sets

20 min easy bike ride

 

meals

choco coffee shake

unsw almond milk,vega one natural scoop,healthforce choc TBSP. 1/4 banana, 1 tbsp almond butter,1 tbsp coffee grounds

1/2 cup cantaloupe

 

1/2 cup plain yogurt with protein

1/4 cup goji berries,mulberries

1/2 vega vibrancy bar

 

postworkout shake with water

other 1/2 of vibrancy bar

 

green kale salad

vegan mac and cheese made with "sunflower cheese"

steamed kale and broccoli in with pasta

 

scoop amazing grass greens in water

2 scoops healthforce protein

 

green spinach salad

black bean pasta with mushrooms,peppers,onions,spin,pine nuts

roasted garlic tomato sauce

3 sets

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Wed

workout

am cardio on bike 35 min

evening cardio 20 min inline walk on treadmill

 

weight train shoulders/back

 

dumbell lat raises

10x15

10x15

15x10

15x10

superset with bent over dumbell row

25x15

25x12

30x10

30x10

dumbell fwd raise

15x12

15x12

20x8

20x8

superset with band low row pulls (black band)

4x12

invert pullup

4x12

superset with

dumbell clean press

30x10 ea side 4 sets

seated arnold press

25x10

25x10

30x8

30x8

superset with lat band pulldown (black)

4x12

dumbell seated incline pressups

30x10

30x10

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Thurs

cardio treadmill incline walk 25 min. incline 15, speed 3.9

stairmaster 15 min

 

weight train legs

smith machine squats

60x12

70x10

90x10

100x8

110x8

120x7

swiss ball knee tucks

4x10

single leg ham curl machine

15x15

25x10

25x10

30x8

st leg raise with 45lb plate

4x15

glute kickback machine

100x12

110x12

120x10

130x10

leg press

90x10

90x12

130x12

150x12

calf raiser seated machine 4x15

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Fri

workout 30 min cardio on bike a.m.

 

weight train tri/bi afternoon

5 min kb swing 18kg

 

tricep band 21's pressdowns x4

superset with

dead ball slam/squat/catch 4x12

bicep band curls (black band)

x10

x12

x12

x12

superset with

mtn climbers 20x4

tri dumbell lying ext

15x15

15x15

20x5

20x5 (for some reason the jump to 20lbs sucks for me right now)

superset with kb swings 4x20

lying band bicep curl 1/2 reps

x12

x15

x15

x15

superset with burpees with pushup 4x12

dumbell outer curls

20x15

20x15

25x10

25x10

superset with dumbell tri overhead ext

30x12

30x12

30x12

30x12

 

meals

2 eggs 3 egg whites/spinach/salsa

multigrain cereal squares with almond milk/blueberries

 

wheat bran/steel cut oats/vega one scoop

1/2 grapefruit

 

black bean enchilada on ezekial with 1/2 avocado/daiya shreds

green salad

 

protein yogurt with scoop of vega and cacao nibs

1/2 grapefruit

 

black bean pasta

green salad

kale chips

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MON

workout

20 min incline walk 15 incline speed 3.8 20 min

weight train chest/tri

 

decline chest iso plate press

90x12

100x10

110x10

120x10

straight bar pressdown

25x20

30x15

35x13

42.5x10

dumbell flat bench press

25x15

30x12

35x10

40x8

40x8

bench dips with 25lb plate, feet up on bench 4x15

90 degree plate chest press

40x15

50x12

60x8

70x8

tri pressdown machine

95x15

110x10

120x8

130x8

135x6

15 min eliptical hits 5 min easy pace

 

meals

vega berry optimizer with protein almond milk/1/2 banana

1/2 grapefruit

 

postworkout shake

1/4 cup blueberries

cherry chia kombucha

 

spinach salad

1/2 avocado

tofu black bean veggie lasagna

kale chips

 

homemade vega protein bar. gogi berries,macadamia nuts

almond milk with 2 scoops amazing grass chocolate

 

gardein buffalo tenders

kale salad with edamame,green beans,northern beans. homemade tomato vinaigrette

cubed sweet potatoes, asparagus

 

scoop protein

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tues 6/5

WORKOUT

20 MIN BIKE....10 min of it was hits

2o min incline treadmill walk 15 incline speed 3.9-4.4

stairmaster 15 min

 

weight train legs, quad focus. really trying to get some definition in the legs. getting stronger but still have a long way to go

leg ext machine feet close

85x10

90x10

95x10

100x10

105x10

110x10

115x8

120x8

125x8

130x8

dumbell walking lunges

25'sx9 ea leg

25x9

25x9

25x9

25x9

reverse v squat machine

115x12

115x12

115x12

forward v squats feet shoulder width, mini squats trying to push through quads

115x12

130x12

135x12

135x12

med ball get ups/slam

3x12

window wiper abs with 40lb bar

3x12

cap chair st leg raises

4x10

 

meals

true vitality choc protein shake with 1/2 banana

1/4 cup blueberries

 

1/2 vega protein bar

vega preworkout

 

postworkout pea protein shake with 1/2 banana, almond milk

1/2 vega bar

 

green kale salad with mustard vinaigrette, 1/4 avocado

eggplant/white bean veggie burger with hummus,tomato,mushrooms,beet greens. no bun

 

simply protein bar

scoop amazing greens

1/2 grapefruit

 

black bean spaghetti

pasta sauce

roasted zuchinni

kale salad

 

scoop protein

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wed

40 min am bike

pm weight train back/shoulders

jumping pullups 4x10

superset with dumbell fwd raises

15x15

15x15

20x10

20x10

bent over bar row

55x12

55x13

55x12

55x12

superset with

dumbell lat raises

10x12

10x12

15x8

15x8

lat band pulldown (black and yellow band)

x15

x12

x12

x12

superset with

dumbell standing shoulder press

20x15

25x10

25x10

30x8

invert pullup with one foot up 4x10

superset with dumbell seated press

25x15

30x12

30x10

30x12

16kg kettlebell upright row

x12

x15

x15

x15

superset with

front band pulldown (hand grips together like a "d" handle) 4x10

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Thurs

35 min incline walk on treadmill incline 15, speed 3.8-4.0

20 min eliptical, legs only 30 sec on level 16 30 sec on level 19 for 20 min

 

weight train legs

smith machine squats

60x12

70x10

80x10

90x10

100x10

120x8

130x8

superset with side plank pushoffs 7x15

prone leg curl (orange seat)

35x15

40x12

45x10

50x9

55x8

60x7

65x4

superset with toe touch crunch

hack squat

30x15

40x12

50x12

60x12

superset with plank knee ins with feet elevated on bench

 

meals

chocolate raw protein shake with 1/2 banana, almond butter,amazing grass greens, 1 tbsp coffee grounds,vanilla almond milk

 

postworkout shake. plantfusion with water

1/4 cup blueberries and raspberries

 

large green salad

eggplant/white bean burger

kale chips

 

homemade vega protein bar

scoop amazing grass with water

 

large spinach salad

tempeh sandwich with roasted tomatoes,grilled onion,guacamole spread

 

scoop plant fusion

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Fri 6/8

35 min bike am easy cardio

weight train afternoon bi/tri

 

weight vest close grip pushups 4x6

superset with dumbell tri kickback

15x12

15x12

20x8

20x8

seated hammer curls

15x15

20x15

25x12

30x8

superset with 18kg kettlebell swing 4x25

straight bar bi curl

50x8

50x8

50x8

50x8

superset with burpee to deadlift bar

4x10

tri bar headbangers

30x15

35x12

40x10

40x10

superset with overhead tri ext

30x6

30x6

30x7

30x8

30lb dumbell woodchopper

4x10

superset with dumbell cross body curls

25x8

25x8

25x8

25x8

meals

2 eggs 3 egg whites, kale greens,onion, salsa

1 kashi waffle, berries,cantaloupe

 

oats,wheat bran,scoop vega,goji berries

tea

 

spinach salad

eggplant bean burger

beet greens

mushrooms

 

homemade peanut butter/choc/coffee protein bar

1/2 grapefruit

 

sweet potaotes,black beans,can tomatoes

large spin salad

roasted veggies

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Mon 6/11

back to the weights today after an easy cardio day on sat and a rest day on sun

 

incline treadmill walk 25 min speed 3.9-4.4

weight train chest/tri core excercises as active rest in between sets

 

smith bench press flat

50x12

60x12

70x9

80x7

80x6

 

assist tricep dips

40x12

30x10

25x8

20x6

 

dumbell incline chest press 45 degrees

25x15

30x12

25x7

40x7

40x6

tricep rope drop set

30x8

25x8

20x8

repeat 3x

decline iso plate press

100x12

110x12

120x8

120x8

tri st bar pressdwon

drop set

35x8

30x8

25x8

repeat 3x last set was 10 reps at ea weight

pushups with elbows tucked tight

1x8

1x7

1x6

one of those days where i felt like i wanted to lift more but had to go.

 

later im going to do 35 min of easy cardio on the bike

 

meals

plantfusion smoothie with 1 tbsp almond butter,coffee grounds,1/2 banana,unsw almond milk

1/2 grapefruit

 

plantfusion shake with water

1/4 cup raspberries/blueberries

 

cherry chia kombucha

large kale salad

tempeh black bean mexican mix

 

soy protein yogurt mixed with 1 scoop vega berry

hemp seeds

 

tofu stirfry with shiritaki noo0dles/veggies

large spinach salad

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Tues

6/12

20 min on stairstepper

20 min of hits on bike

easy 10 to cool down

 

weight train legs/core (quad focus)

 

leg ext machine

65x12

70x10

80x10

90x8

95x8

100x8

105x8

110x8

120x8

125x8

walking dumbell lunges

25's 4x8 ea leg

reverse v squat machine

110x10

115x12

115x12

115x12

v squat machine mini 1/2 squats feet shoulder width

115x15

115x15

 

meals

vega whole food optimizer

1/4 banana,cacao nibs,almond milk

1/2 grapefruit

1/2 vega protein bar

 

plantfusion shake

1/2 vega protein bar. blueberries

 

arrugula,spinach salad

tofu stirfry with shiritaki noodles,veggies

1/2 chia kombucha

 

homemade protein peanut butter choc protein bar

 

spinach salad

kale chips

temepeh mexican mix

1/2 avocado

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