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Alrighty, here I go again!

 

I've been back at it for a little while now, but just today started recording my workout, so I'll track/share progress here, too.

 

Warmup: 13 min. eliptical machine, followed by arm circles

Cable row (seated, 2-arm, wide grip): 25x20, 30x20, 35x20, 40x20

Cable lat pull-down (seated, 2-arm): 30x20, 40x16, 50x10, 50x9

Assisted pullup: 110x8, 100x8, 90x3, 90x4

T-bar row: 0x12, 10x12, 10x10, 10x12

Cable row (narrow grip): 50x15, 60x12, 70x10, 70x10

Iso-lateral High Row: 50x15, 70x12, 90x10, 90x12

Stairs: 20 min., mostly level 8 (75/min)

 

I got up around 10:00 and ate a small banana before going to the gym at 11:00. Ate an apple after the gym, then came home and filled up on enchiladas (yum!).

 

Happy Valentine's Day, everyone!

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Today's SHOULDER workout. . .

 

Warmup: Eliptical machine 10 minutes

Cable shoulder press (seated, 2-arm): 15x25, 15x10, 15x20, 15x20

Lateral raise machine (seated): 20x20, 20x20, 20x20, 20x20

Overhead shoulder press machine: 30x12, 40x8, 40x8, 40x8

*Assisted pullup: 100x8, 90x4

DB shoulder shrugs: 25x20, 30x15, 30x15, 30x15

Upright cable row: 25x16, 30x14, 35x12, 40x13

Rowing machine: 10 minutes

Stairs: 10 minutes, 47 floors (mostly level 8, 10-12 the last two minutes)

 

*I do the assisted pullup machine everytime I go to the gym, regardless of whatever else my workout for the day is.

 

Got up at 9:30, ate a small banana and 1 tangerine before gym. After workout, I ate a banana and a Vega chocolate coconut protein bar (YUMM!). Also drank Vega hydrator throughout the workout.

 

Feeling pretty great overall! I took photos last night (the "before" part of the "before and after" photos), which was totally embarassing. In time, I'll have made enough progress to be able to post them, but for now, I'll keep them safely hidden away.

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Playing catch-up for the past few days!

 

Saturday, 2/16 workout consisted of exercising in the park, which was a random assortment of exercises as my sweetie prepares to teach a class in a couple of weeks. So, we went through a bunch of exercises together, including push-ups, jumping jacks, mountain climbers, squats, lunges, partner-shadowing, etc. It was also a 2-mile walk each way to and from the park.

 

Sunday, 2/17: Abs/Low Back

Warmup: Rowing machine - 10 minutes

Ab Crunch machine (Cybex) - 50x20, 55x20, 60x20, 65x20

Abdominal machine (Life Fitness) - 50x16, 50x20, 50x9 (seat too low), 50x20

Low back extension machine - 105x20, 120x20

Low back extension (free weight) - 0x16, 0x16, 0x10

Crunch ("rolling" machine) - 50, 11

*Assisted pull-up - 100x8, 100x8, 90x3

Partner sit-ups with 8 lb. ball - 115

Treadmill walk/run - ~22 minutes/~2 miles

 

Monday, 2/18:

Day #1 of half marathon training again. I was training last autumn, but stopped in September after getting up to 10.5 miles. So, now I'm starting over again.

Went for a 2.26 mile run (time 23:02). This was my fastest pace ever. It was a late-day run, shortly before dark and dinnertime.

 

Tuesday, 2/19:

Went for 3.35 mile run (time 36:00) this morning, about an hour after getting up. Had Vega pre-workout energizer and a few dried figs before the run.

 

Feeling pretty good! Looking forward to getting back in the gym and lifting weights tomorrow or the next day.

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Today's leg workout:

 

Warmup: Rowing machine, 11 minutes

Leg Press (free weight): 0x20, 20x16, 50x12, 70x12, 90x8

Leg Extension machine: 60x15, 75x10, 75x8, 90x8

Butt Blaster machine: 30x12, 30x12, 35x10, 40x12

Lying (prone) leg curl machine: 30x15, 35x15, 40x12, 45x11

Standing calf raises machine: 75x20, 90x20, 105x20, 120x20 (ouch!)

*assisted pull-ups: 100x8, 90x5 (yay!)

Bike, 20 minutes

 

Was feeling not-so-hot today (I've got a cold comin' on), so today was kind of rough, but by the end of it I was thinking, "Hey, I'm stronger than I thought!"

 

I feel like I should probably post something about food here, since this is, after all, a forum for vegans (and those who perhaps are curious), and food plays such a major role in all things vegan, but I just don't feel like posting about food right now. Right now I just want to turn off the computer and go to bed. Zzzzzzzz...........

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That cold caught up to me and dragged me down, so I spent most of Thursday lying on the couch. No exercise for me. Feeling a bit better today, and so I did make it to the gym tonight for a shoulder/back workout:

 

Warmup: Eliptical - 12 minutes and some arm circles

DB lateral raises: 5x15, 8x12, 8x12

DB front raises: 8x12, 8x12, 10x12

Overhead shoulder press machine: 40x12, 40x12, 50x8

DB shoulder shrugs: 30x15, 35x15, 35x12

Lat pull machine: 50x15, 55x15, 60x15

assisted pull-ups: 100x8, 90x5, 90x3

One-arm seated cable row with rotation: 35x15, 40x15, 45x15

Stairs: 25 minutes

 

I bought some weight training gloves today, and that made quite a difference. So much more comfortable! Yippee!

 

As for food, I started the day with a Vega One shake, lunch was some leftover Indian chickpeas, and dinner was some pasta and marinara with mushrooms and olives added, along with some asparagus. And some chocolate almond milk for dessert!

 

I've lost 1.5 pounds in the past week, so that makes me happy!

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Phew! Today was quite exhausting!

 

After getting up, I ran 4.17 miles, and at my best pace ever for that run (10:51/mile)! So, that was great.

Then after getting a little snack and recovery at home, I headed to the gym for a chest/abs workout, as follows:

 

Warmup: Rowing machine - 10 minutes

Chest press machine: 30x20, 35x20, 40x15, 45x12, 50x12

Seated cable fly: 15x15, 20x12, 20x12, 20x12

Incline chest press machine: 40x10, 40x9, 40x7, 40x5

Chest press machine (narrow grip): 45x15, 45x15, 45x20, 60x7

Hammer Strength Ab Crunch machine: 10x15, 10x12, 20x10, 20x10

Cybex Ab crunch machine: 55x15, 65x12, 70x8, 70x10

Life Fitness Abdominal machine: 50x15, 60x16, 70x12, 70x12

Assisted pull-up: 90x6 (PR)

Partner sit-ups with 6 lb. ball: 125

Bike: 25 minutes (~5 miles)

 

I wanted to stay in the fat-burning zone, so I didn't eat too much today before workouts. Before the run, I had an orange. After the run, another orange and a Vega bar. After the workout, I had a half banana and a half Vega protein bar. Before dinner, some crackers and hummus. Dinner was rice, black beans, sweet potatoes, tomato and guac. Looks like I didn't get a lot of veggies in today. No greens, oops.

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Today's leg workout was a tough one!

 

Warmup: Stairclimber - 10 minutes (42 floors)

Bodyweight squats: 20, 20, 20, 20

Sled leg press: 50x15, 70x12, 90x10, 90x12, 100x10

Leg extension machine: 75x12, 75x12, 90x8, 90x9

Hib abductor machine: 80x12, 80x12, 90x12, 90x12

Hip adductor machine: 100x12, 110x12, 110x10, 110x10

Butt Blaster machine: 35x12, 40x12, 40x10, 45x8

Hamstring curl machine: 35x15, 40x15, 45x12, 50x10

Standing calf raises machine: 90x20, 105x20, 120x20, 135x20

Assisted pull-up: 90x8!!!! Woohoo!!!!!!!

Bike (low): 25 minutes at easy pace

 

Pre-workout: 2 oranges, some strawberries, small amount of crackers and hummus

Post-workout: Vega protein bar (chocolate coconut, yummy!), 1/2 orange, couple bites of banana

 

Steam, spa, sauna. Aaaahhhhh.....

 

Dinner:

tempeh, black beans, "cheeze" sauce, lettuce, tomato, and guacamole with a tortilla

 

Snack:

Lightly sweetened crunchy rice rolls from Trader Joe's

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Today's ARMS workout:

Warmup: Eliptical machine for 12 minutes (fairly easy resistance, but quick pace)

Cable bicep curl: 20x15, 25x8, 25,10, 30x6

Arm curl machine: 30x15, 30x12, 30x12, 30x12

DB hammer curls: 12x15, 15x12, 15x13, 15x12

Tricep rope extension: 45x15, 50x12, 55x12, 60x8

DB tricep kickbacks: 10x12, 10x12, 10x12, 12x12

Triceps dip machine: 45x10, 45x12, 45x13, 45x15

Assisted pull-up: 90x4 (I was wiped)

Treadmill run: 2.36 miles in 25:10 (training for half marathon)

 

I ate random stuff here and there today - mostly just leftovers and some fruit: sweet potato, quinoa, pasta w/ vegan alfredo sauce, salad, hummus.

 

Pretty much over my cold, so feeling pretty good about that!

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  • 1 month later...

Holy cow, has it really been over a month since I posted in my online journal?? Whoa. I've been keeping track of most workouts in my hard-copy journal, but can't believe it's been a month since I've been on the website. Yikes. Been traveling quite a bit during the month of March, so my workouts have been less than consistent, but have been able to do a fairly good job getting them in, nonetheless. Went on the vegan cruise the first week of March, and went to a yoga retreat in Mexico the last week of March. Not a bad month, eh?

 

Dylan, thanks for the note. Really nice of you to check in. All is well. Leaving California soon, and I'm pretty happy about that! How are things going for you in NY? Hope you're happy and well!

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  • 2 months later...

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