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Strong is the new Skinny...Kellys journal


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Mon 7/23

cardio 35 min bike

did an outdoor workout circuit with a friend who is training for the warrior dash. hill runs, intervals, jumping on picnic tables, pullups on monkey bars. all sorts of fun stuff

 

weight train chest/tri

smith flat bench press

50x12

60x12

70x6

70x6

80x6

tricep rope 21's

4 sets at 25lb

flat dumbell bench press

25x15

30x12

35x10

40x8

40x8

tricep seated pressdown machine

95x12

105x10

115x10

120x10

130x6

iso lat decline plate press

90x12

100x8

110x8

110x8

110x9

 

meals

raw protein shake with cacao nibs/almond milk/wheat bran

blueberries

 

postworkout scoop plant fusion

watermelon

1/2 simply protein bar

 

large kale saled

1/4 grilled sweet potato

tofu scramble with black beans

 

PB2 (Holy amazing)

1/2 simply bar

green juice

 

large kale salad

1/2 avocado

quinoa black bean veggie mix

homemade cashew cheese

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Tues was a leg day, focused on quads wed was back and shoulders had a good workout where I played around with my new 40lb dumbells a bit doing clean/presses.

Thurs was hamstrings/glutes

 

Fr

am cardio 55 min on bike

15 min running

afternoon train biceps/triceps

 

black band 1/2 curls

4x12

tricep skull crusher 40lbx10 4 sets

 

dumbell alt standing curls

20x12

25x10

25x9

30x5

 

burpee/dumbell deadlift

20x10

25x10

25x10

30x10

tri band pressdown blac band

x10

x12

x15

x15

seated dumbell hammer curls

20x15

25x10

25x10

30x6

 

reverse tri band pressdown red band 4x10

for active recovery in between sets i did mtn climbers,jumping jacks.k.b. swings and some core stuff

 

meals

1 egg 4 egg whites

flax cereal, almond milk

mixed fruit

 

pea protein sunbutter shake

 

large spinach salad

savi seeds

veggie burger with avocado hummus and artichokes

 

homemade whole food optimizer protein bar with blueberries

green kombucha

 

large spinach salad

1/4 avocado

quinoa veggies, black beans with "raw cashew cheese"

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I know several people in the gym that is doing the warrior dash!

 

Are you upping your intake of egg whites? for more protein? or have you been doing that all along (I thought I read you were only doing 2 eggs?)

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I know several people in the gym that is doing the warrior dash!

 

Are you upping your intake of egg whites? for more protein? or have you been doing that all along (I thought I read you were only doing 2 eggs?)

 

yeah these adventure races are really catching on! very cool that people are getting into it.

 

I dont know what to do about my egg consumption. i feel a bit guilty for even eating them but i love them for the protein. Yeah I was going for a little more protein that day. Im always trying to play with ratios of things

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Mon

7/30 chest/tri

flat bench dumbell press

25x15

30x12

35x10

35x10

40x10

tri rope pressdown

25x12

30x10

30x10

30x10

superset with pushups

4x8

90 degree chest press machine

85x10

85x10

100x10

100x8

tri rope overhead ext

20x15

25x8

25x10

25x10

decline iso chest plate press

90x10

110x10

110x10

120x8

reverse tri pressdowns single arm

10x10

10x8

10x8

various core excercises

50 min bike ride outside. lovin this summer, weather is amazing

 

meals

2 scoops vega whole food optimizer

1/2 cup fresh mango

1/2 cup wheat bran

almond milk

 

scoop plant fusion with scoop amazing greens

blueberries

 

large kale salad

1 slice ezekial with cashew/asparagus nut spread. roasted tomatoes,mushrooms,zuchinni

 

vega energy pudding. made with choc optimizer,blueberries,banana,almond butter

 

large greens salad

kale chips

brown rice/black beans/veggies/salsa/cashew cheese/1/4 avocado

 

chia kombucha

pb2 (obsessed)

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Tues 7/31

am treadmill walk level 15 speed 3.8 60 min

 

weight train legs

leg ext drop set

85x6

70x6

55x6

repeated for 3 sets

lg sex regular sets

85x10

95x8

105x8

v squat machine feet shoulder width 1/2 reps

90x12

10x12

130x10

150x10

v squat regular squats

130x10

130x10

150x10

dumbell split squats

20'sx10

30x10

30x10

35x8

glute kickback drop sets

120x8

90x8

70x8

repeated for 2 sets

calf raiser machine

90x15

100x15

20 min stairmaster

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WED

had a great back and shoulders workout and then wed evening I came down with some weird stomach virus that took me out until fri evening. I did manage to do an easy 60 min bike ride on Thurs morning and did a few kettlebell swings and some burpees. Fri I used as a rest day to recover my body.

Sat I felt pretty good so i did my Bi/Tri workout. It went pretty good but I did feel a little weak for sure all around.

Sun I headed to the gym for a leg workout felt good and did 40 min incline walk on treadmill with a friend and then hit the legs for about 60 min. Solid workout.

Back at the gym in the morning for chest/tri looking fwd to it

 

meals for sun

5 egg whites, spinach,nutritional yeast

brown rice ceral, PB2, almond milk

tea

 

steel cut oats,wheat bran,vega smoothie infusion

1/2 grapefruit

 

farro vegetable salad

savi seeds, hemp seeds

 

postworkout shake

peach

 

large spinach salad with quinoa

sunflower seed beet pizza from thrive book....so amazing. have not made it in quite awhile.

 

chia seed protein pudding

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Solid week of training. felt great all week just got done with easy cardio today.

week looked like this

MON chest/tri

TUES fullbody mini circuits with med balls,kettlebells,sandbag,bands. lots of fun stuff

WED shoulders/back

THURS legs,glutes

FR biceps/tri

SAT easy cardio

mixed it up all week with cardio. I have been doing a lot of long bike rides in my are 10-13 miles and just enjoying being outside.

Did a lot of incline treadmill walks this week as well as some high intensity intervals on bike and eliptical.

checked out a vegan/vegetarian restaurant in Royal oak that I have been dying to go to for quite some time. So for my Birthday my husband said we could go to my favorite raw foods restaurant for lunch and the vegan place I wanted to go to for dinner. Both were amazing! Makes me sad that they are an hour away and theres nothing cool like that in my area

todays meals

2 eggs,spinach,salsa

flax cereal with almond milk

1/2 banana

pb2 sprinkled on cereal

 

oats, wheat bran, raw choc protein powder

pluot

 

watercress salad with cabbage and green beans

soybean spaghetti with homemade sauce and roasted veggies

 

chia seed pudding with whole food optimizer

 

tofu puttanesca with artichokes,olives,capers,tomatoes,mushrooms

green salad

homemade carrot cashew soup

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  • 2 weeks later...

schedule has been crazy so I have not logged in awhile! Training everyday though with sundays off.

Looking fwd to a solid shoulders/back workout today. got cardio done already, great day to be outside for a bike ride.

meals today:

2 kashi waffles

almond/flax nut butter 1/2 banana

yogurt with vega chai optimizer mixed in, topped with 1/2 diced apple and ginger

 

spirulina ball

chia, buckwheat cereal with almond milk

 

large greens salad

green crackers

sweet potato,black bean, tempeh burger with grilled siracha onions

 

postworkout sunwarrior shake

 

soybean spaghetti with tomatoes,artichokes,capers,olives

green salad

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What were the vegan/raw restaurants in Royal that you went to? Cacao Tree for the raw? and the other that I love is Inn Season (though they have had different cooks/owners over the past 15 years that I have been going there). Om Cafe is the other one that I know of, though that is technically in Ferndale - and someone asked me if they were still open? I wonder. . . I will have to google it and see if it is still around . . they had the best vegan cakes (usually had a dozen or so different kinds of cakes on hand for us to choose a slice! so many choices!)

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When we went to Om cafe many many years ago, they not only had vegan desserts, but they were a macrobiotic restaurant. Saw lots of steamed kale and brown rice with tofu - not too appetizing to a bunch of growing children (mine - 4 at the time - they loved Inn Season the best for entrees, and the bread they brought to the table!)

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om cafe is still open in Ferndale! yay! looks like they have a location in traverse city too so thats fun. Excellent menu on their website. Definitely lots of brown rice and stemaed kale for sure as you said! Yeah im sure your kids were not really digging that part of it too much.

Thanks for the info this will definitely be our next date night!! I only wish I didnt live so far from all these great foodie options. Its fun to make a day out of going to places like that though so then we can stop at health food stores and dorky stuff like that I'm into

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  • 2 weeks later...

Training week is going good. Getting ready to hit a shoulders/back workout today

Yesterdays workout was legs and was like this

25 min eliptical

45 min incline walk on treadmill

 

leg ext machine

55x10

65x10

75x10

85x10

leg ext 40lbx10 then 1/4 reps at 85 3 rounds of that

 

v squat machine mini pulses feel close

95x15

115x15

130x12

135x12

seated calf raiser

70x10

70x10

70x10

70x12

dumbell core chop 30lb 4x20

reverse v squat

90x12

115x12

130x10

135x10

glute kickback machine

95x12

105x12

110x12

core excercises

meals:

1 scoop vega, PB2, chopped apple, oats mixture

1 kashi waffle with coconut oil

 

postworkout plantfusion shake

lentils

 

large kale salad

beet burger with nuts

kale chips

 

simply bar...roasted edamame

 

tvp asian lettuce wraps

large green salad

 

looking fwd to a raw foods cooking class tonight at the better health market. always fun to go to and maybe I can get some new ideas

scoop raw protein with PB2....love the PB2

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Haven't heard from you in awhile - which is weird as you are so consistent in your journal. How is it going?

 

 

Hello! I am good! Still training hard, I just have not been posting all my workouts. I keep a training log i write in as well and lately i just have not been online as much.

Making some gains in strength here and there always working on something! Also always tweaking things in my nutrition trying to find a good balance for my body and goals. Hows it going for you? Still lifting some mega heavy weights and killin it in the gym?

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Monday

90 min inclone treadmill walk (was only going to do an hour but a girl from the gym who recently competed wanted to tell me about her competition so another 30 min flew by!)

 

weight train chest/bi

 

smith machine flat bench

50x12

60x12

70x10

80x7

80x6

single arm cable curl

15x10

15x10

15x10

20x8

20x8

incline dumbell chest press

20x15

25x15

30x12

35x8

40x8

low pulley chest flye (pull from low position behind)

20x15

20x15

20x12

30x8

bicep rope curl 1/2 reps and hold the last rep to failure

35x15

42.5x12

42.5x12

42.5x12

90 degree chest press machine

80x12

85x10

100x8

105x8

decline iso plate press

90x15

100x12

110x8

120x6

120x6

a few random core excercises in between sets.

lookin fwd to some leg action tomorrow

 

meals

uncle sams cereal, PB2,raw cacao nibs,almond milk,chopped granny smith apple,1/2 scoop vanilla sunwarrior (all mixed together)

green tea

 

postworkout plantfusion shake

vega recovery accelerator

wheatgrass shot

 

large spinach salad

homemade soup with quinoa,black beans,lentils,veggies

chia kombucha

 

simply protein bar

roasted edamamame

 

homemade bean burger with cashew nut cheese, no bun

1/4 avocado

large mixed green salad

 

scoop sun warrior mixed with PB2

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with PB2

I thought that this was Peanut Butter too (2), but now I am confused? So what is this PB2?

 

 

CHECK OUT THE PB2 HERE................. http://www.amazon.com/s/ref=nb_sb_noss_1?url=search-alias%3Daps&field-keywords=PB2

 

 

It's basically a powdered peanut butter with not so much fat. im totally addicted to it...and it comes in chocolate peanut butter.

its a bit pricey (of course) sooo i really try to ration it but i am super into it

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That is so clever! I do chunky peanut butter in the morning with my grain cereal, so I need to have the fat in my peanut butter as it is the bulk of my fats for the day. The usual fat for the day was avocado/guacamole - but that has been put on the back burner lately as I am burnt out on it from eating it all during the summer, LOL! But what an interesting diet food for people to be able to get the taste of peanuts into their food without the added fat! Like a peanut butter extract, only in powdered form.

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That is so clever! I do chunky peanut butter in the morning with my grain cereal, so I need to have the fat in my peanut butter as it is the bulk of my fats for the day. The usual fat for the day was avocado/guacamole - but that has been put on the back burner lately as I am burnt out on it from eating it all during the summer, LOL! But what an interesting diet food for people to be able to get the taste of peanuts into their food without the added fat! Like a peanut butter extract, only in powdered form.

 

yes exactly like a peanut butter extract!! My problem is im really into all the healthy fats like avocado, chia etc, any kind of nutbutter etc. so I figure if I can control it a bit with this stuff somewhat then I wil be a little better off. Yeah check it out sometime for fun if you ever see it, works great in anything like oatmeal,protein shakes,cereals

whole foods does have it

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Tues

workout

45 min incline treadmill walk 3.7 mph

1 hour of powerboxing with a guy from the gym, so much fun we have not boxed in awhile. did lots of kicks and punches and did some fun interval stuff. my body feels a bit beat up today!

stregth train legs/core

 

leg ext 4 sets

65lbx12

superset with cap chair leg raises

4x12

then did 2 rounds of leg ext at 35lb for 10 reps and immediately put it to 85lb for 1/4 reps to failure

 

walking dumbell lunge

25x20 paces

25x20 paces

30x20 paces

30x20 paces

superset with high to low planks

smith machine split squat

40x12

50x10

60x8

80x8

superset with swiss ball core knee tuckins

reverse v squat machine

95x10

110x10

130x10

150x10

superset with

swiss ball ab crunch ups with 25lb plate

v squat machine mini pulses feet close together

95x12

110x10

130x10

150x10

calf raiser seated plate machine

4 sets 75x10-12

superset with dumbell core chop

25lbx15

meals

uncooked oats with diced apple,PB2, cinnamon,protein powder

papaya chunks

green tea

postworkout pea protein shake

homemade bean/nut burger on a coco lite cake with salsa and cashew nut cheese

large spinach salad

 

roasted edamame

simply protein bar

 

chickpea/kale curry mix with brown rice

large greens salad

 

scoop protein

 

looking fwd to hitting back and shoulders today!!

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Wed 9/12

workout 60 min am biking easy pace

 

afternoon weight train shoulders/back

 

Jumping pullup

4x12

dumbell lat raises

4 sets 15lb bellsx10

 

suspension jungle gym invery pullup feet on box

4x10

dumbell upright row

15x12

15x12

20x10

20x10

 

band seated pulldown (black/yellow/maroon)

4x10

dumbell fwd raises

15x12

15x12

20x10

20x10

 

bent over bar rows

60x12

70x10

75x10

75x10

seated dumbell shoulder press

25x12

25x10

30x8

30x8

 

did some dumbell clean/presses and afew squat presses with 20lb weights to warmup as well as 30 decline pushups feet on bench

 

meals

2 eggs/spinach/salsa

fresh papaya chunks

steel cut oats with banana and pepitas

 

chia seed pudding with protein powder

green tea

 

large mixed green salad

chili with beans,quinoa and wheat berries 1/4 avocado

 

pumpkin pie postworkout protein shake

 

large spinach salad

mung bean pasta with veggies

kale chips

 

green tea

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Thursday

am cardio treadmill walk 3.7mph incline 15 35 min

stairstepper 20 min with 10 min of intervals...level 4 rest level 7 interval sprint

 

weight train hamstrings/core stuff

smith squats

60x12

70x10

90x10

120x10

130x8

swiss ball hands to feet passes in between

 

lying leg curl (orange pad one)

40x12

50x12

50x10

55x10

60x10

window wiper abs in between sets

 

v squat machine regular squats

110x12

115x12

130x10

150x10

 

donkey kicks

4x10 ea leg

 

picking up a new squat rack today that I found on craigs list. pretty pumped about that. might mess around with it a little when I get it set up later

 

meals

oats,granny smith chopped,protein powder

papaya chunks

vitamineral green

 

postworkout plantfusion with PB2 and white chia seeds

green kombucha

 

large spinach salad

lentil olive burger with tomato and cashew cheese

 

homemade pumpkin protein pudding

green tea

 

black bean pasta with veggies

mixed greens salad

homemade kale chips 1/2 avocado

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Finished the week off Friday with biceps/triceps and then easy 60 min of biking on saturday.

Sunday was anice recovery day with the family.

 

Back at the gym this morning

60 min incline treadmill walk 15 incline speed 3.8

 

weight train chest/tri

smith flat bench press

50x12

60x10

70x8

80x6

80x6

plank jacks 5x12

tri bench dips with 25lb plate

4x15

with straight leg raises

4x12

incline bench press with bar

bar+20x10

+30x8

+30x8

+40x6

with alt core crunch toe touch

4x12

tri rope pressdown

25x20

30x12

35x8

42.5x8

superset with pulley reverse tri pressdown 10lb

4x120

rope core crunch 57.5 lb

4x15

iso lat chest press plate machine

40x15

50x10

60x10

70x8

seated tri pressdown machine

110x12

120x9

140x8

 

easy 30 min on bike later in day

 

meals

love crunch granola with diced pear and chia seeds

1 scoop vega optimizer with vitamineral green

 

postworkout plantfusion shake with hemp hearts

had a vega endurance bar during workout

 

large greens salad

kale chips

cashew cheese

wheat berry chili with quinioa and some black beans

 

egg whites with spinach and salsa

1 Tbsp nut butter

 

brown rice and black beans

large greens salad

kale chips

 

scoop brown rice protein

green kombucha

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