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ceasom

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Everything posted by ceasom

  1. LOL Ooops... obviously the bench press was NOT 1355lbs and 1455lbs, but a mere 135lbs and 145lbs. Wishful thinking though
  2. Great 4 miles run yesterday along the river path while my daughter cycles next to me Amazing weight workout today! For the first time EVER, I topped 100,000lbs in a single session Here's what I did; Pull ups with hanging leg raises - 3 sets x 10 reps @ body weight Smith machine bench press - 1 set x 12 reps @ 1355lbs, 1 set x 10 reps @ 1455lbs, 1 set x 10 reps @ 155lbs, 1 set x 10 reps @ 145lbs, 1 set x 12 reps @ 135lbs smith machine incline bench - 1 set x 12 reps @ 115lbs, 1 set x 10 reps @ 125lbs, 1 set x 10 reps @ 135lbs, 1 set x 10 reps @ 125lbs, 1 set x 12 reps @ 115lbs Seated shoulder press - 3 sets x 12 reps @ 130lbs smith machine shoulder shrugs - 1 set x 12 reps @ 205lbs, 1 set x 10 reps @ 215lbs, 1 set x 8 reps @ 225lbs, 1 set x 10 reps @ 215lbs, 1 set x 12 reps @ 205lbs Cable crunches - 3 sets x 30 reps @ 140lbs Seated back extensions - 3 sets x 20 reps @ 170lbs Hip abductors - 3 sets x 8 reps @ 130lbs Hip adductors - 3 sets x 8 reps @ 130lbs Seated leg press - 1 set x 16 reps @ 235lbs, 1 set x 14 reps @ 255lbs, 1 set x 12 reps @ 275lbs, 1 set x 14 reps @ 255lbs, 1 set x 16 reps @ 235lbs Standing calf raises - 1 set @ 12 reps @ 275lbs, 1 set x 10 reps @ 295lbs, 1 set x 12 reps @ 275lbs Seated leg extensions - 1 set x 12 reps @ 110lbs, 1 set x 10 reps @ 120lbs, 1 set x 10 reps @ 130lbs, 1 set x 10 reps @ 120lbs, 1 set x 12 reps @ 110lbs Db lateral raises - 3 sets x 10 reps each arm @ 25lbs Db curls - 3 sets x 10 reps each arm @ 30lbs Cable tricep extensions - 3 sets x 10 reps @ 90lbs Here's what I ate today... Breakfast - rolled oats, hemp seed, dried mulberries, almond milk, coffee with rice milk Post weights - raw protein shake with vega WFHO Lunch - steamed veggies, gardein, green tea, fresh organic blueberries Snack - banana, green tea Snack #2 banana & almonds, green tea (needed the extra snack today after those weights!) Dinner - large spring green salad, with homemade hummus, a little left over tofu scramble, apple, green tea Snack - 4 multi grain crackers, popcorn, rice milk Phew! Now to bed
  3. Today's 20 mile run wasn't what I was hoping for. I simply went out too fast, running almost a minute per mile faster than I should have because I felt OK. Plus it was warmer today - around 82F - so it was a little warmer than I've been used to for a few months, so that may have had something to do with it, not to mention not having run more than 6 miles for 2 weeks because of two consecutive head colds. Or maybe it was all of the above, who knows... I was OK until mile 14, then I ran out of steam,. I pushed through to mile 16, then I pretty much walked the last 4. Oh well, it was a training run and not the actual marathon so it's OK. So today's running stats: 3 hrs 51 minutes, 11:26 overall pace but 9"30 pace for the first 14 miles. Here's what I ate: Breakfast - oats, dates, rice milk, coffee with rice milk Vega energy gels on the run, coconut water with fruit juice 50/50% Post run - Vega recovery protein shake Lunch - tofu scramble, hash brown, water Snack - apple, almonds, coffee with rice milk Dinner - gardein, asparagus, broccoli, cauliflower, mashed potatoes, water Snack - grilled cheese sandwich - wholewheat bread and Julie Hassen's ipepper jack tofu cheese (everydaydish.tv).
  4. Good workout day today! 3 mile run this morning in 28 minutes, then work, then weights Here's what I did in the weight room: Bench press (Smith machine) - 1 set x 12 reps @ 135lbs, 1 set x 10 reps @ 145lbs, 1 set x 8 reps @ 155lbs Incline bench (Smith machine) - 1 set x 12 reps @ 115lbs, 1 set x 10 reps @ 125lbs, 1 set x 8 reps @ 135lbs Smith machine shoulder shrugs - 1 set x 12 reps @ 205lbs, 1 set x 10 reps @ 215lbs, 1 set x 8 reps @ 225lbs Dumb bell lateral raises - 3 sets x 10 reps each arm @ 20lbs Seated shoulder press - 3 sets x 12 reps @ 130lbs Cable crunches - 3 sets x 30 reps @ 140lbs Standing cable tricep extensions - 3 sets x 10 reps @ 90lbs Incline db bicep curls - 3 sets x 10 reps @ 25lbs each arm Seated low cable row - 3 sets x 12 reps @ 200lbs Here's what ate: Breakfast - quinoa with rice milk & raisins, coffee with rice milk Post run snack - apple, green tea Snack - Almonds & sunflower seeds, green tea Lunch - spring green salad with garbanzo beans, green tea Post weights snack - raw protein shake with vega WFHO Dinner - vegetable dumplings, panang curry, green tea
  5. Amazing weights workout today I tired 3 new exercises from the Men's Health Spartacus workout at the end of my normal routine. decided to mix up some of the weights too by increasing weight as I reduced reps. Used the Smith machine, instead of free weights, for bench press to push some extra weight today too. Pull ups with hanging leg raises - 3 sets x 10 reps @ body weight Dips - 3 sets x 15 reps @ body weight Bench press (Smith machine) - 1 set x 12 reps @ 135lbs, 1 set x 10 reps @ 145lbs, 1 set x 8 reps @ 155lbs Incline bench (Smith machine) - 1 set x 12 reps @ 115lbs, 1 set x 10 reps @ 125lbs, 1 set x 8 reps @ 135lbs Standing calf raises - 3 sets x 12 reps @ 275lbs Smith machine shoulder shrugs - 1 set x 12 reps @ 205lbs, 1 set x 10 reps @ 215lbs, 1 set x 8 reps @ 225lbs Dumb bell lateral raises - 3 sets x 10 reps each arm @ 20lbs Seated shoulder press - 3 sets x 12 reps @ 130lbs Cable crunches - 3 sets x 30 reps @ 140lbs Standing cable tricep extensions - 3 sets x 10 reps @ 90lbs Incline db bicep curls - 3 sets x 10 reps @ 25lbs each arm Seated low cable row - 3 sets x 12 reps @ 200lbs Romanian db deadlift - 3 sets x 10 reps each leg @ 30lbs New exercise: Goblet squat with rear lunge - 2 sets x 8 reps total @ 40lbs New exercise: db squat with alternating shoulder press with twist - 2 sets x 8 reps @ 25lbs each arm (squatting with 50lbs total) New exercise: db straight leg deadlift & row - 2 sets x 8 reps @ 60lbs total Good workout! Here's what ate: Breakfast - quinoa & rice mailk with chia seeds, coffee & rice milk Snack - apple & peanuts, green tea Lunch - 2 Ezekiel flat breads, Yves "roast beef", sunflower sprouts, green tea Workout snack - Vega endurance bar Post workout snack - raw protein shale with vega WFHO Dinner - large spring green salad, avocado, gardein scalopinis, chocolate hemp milk Snack - undecided as yet, but leaning towards popcorn
  6. Managed a good 6 mile run in 53 minutes before work today. It was my first run in over a week, but it felt good. 622 calories burned. Here's what I ate today: Breakfast - quinoa & millet with chia seed & dried cherries, rice milk, black tea Post run snack - veg WFHO & raw protein shake Lunch - 2 gardein scalopini, steamed mixed veggies, green tea Snack - banana & almond butter, green tea Dinner - large spring green salad, home made hummus, apple, black bean brownie, green tea Snack - warm rice milk, 2 slices wholewheat toast
  7. Surprised myself by how much I did and how good I felt afterwards It took two hours in the gym, but there were lots of breaks to chat with friends, so maybe an hour and a half of actual lifting.
  8. Made it back to the weight room today. Here's what I did: Prone leg curls - 3 sets x 8 reps @ 90lbs Seated leg extensions - 3 sets x 10 reps @ 120lbs Standing calf raises - 3 sets x 12 reps @ 275lbs Seated leg press - 3 sets x 15 reps @ 275lbs Hip adductors - 3 sets x 8 reps @ 130lbs Hip abductors - 3 sets x 8 reps @ 130lbs Dips - 3 sets x 15 reps @ body weight Bench press - 3 sets x 12 reps @ 115lbs Incline bench - 3 sets x 10 reps @ 105lbs Romanian deadlifts with db - 3 sets each leg x 10 reps @ 25lbs Cable crunches - 3 sets x 30 reps @ 1r40lbs Seated back extensions - 3 sets x 20 reps @ 170lbs Canble tricep extensions - 3 sets x 10 reps @ 70lbs Db bicep curls - 3 sets x 10 reps each arm @ 30lbs Pull ups with hanging leg raises - 3 sets x 10 reps @ body weight Phew, I think that was it! This is what I ate: Breakfast - bowl plain shredded wheat with almond milk & chia seeds, black tea with rice mi;k Post workout snack - vega WFHO & raw protein shake Lunch - 2 Ezekiel small tortillas with pinto beans and fresh tomato, green tea Snack - banana, apple, almond butter, green tea Dinner - large spring green salad, home made hummus, olives, tangerine, small black nean brownie, green tea Snack - 2 slices sprouted grain toast with peanut butter, warm rice milk
  9. I saw that, thanks I ordered a WFHO from Vegan Proteins right before we went grocery shopping, then saw it on sale in the store. So now I have two large tubs Like I said in my post, what a great day!
  10. Got back in the workout game today and it felt great! Finally over the head cold so ventured into the gym. Pull ups with hanging leg raises - 3 sets x 10 reps @ body weight Seated cable rows - 3 sets x 10 reps @ 200lbs Seated leg press - 3 sets x 15 reps @ 255lbs Prone leg curl - 3 sets x 10 reps @ 80lbs Seated leg extensions - 3 sets x 10 reps @ 100lbs Shoulder press - 3 sets x 12 reps @ 130lbs Bench press (Smith machine) - 3 sets x 10 reps @ 125lbs Incline bench - 3 sets x 10 reps @ 105lbs Seated back extensions - 3 sets x 20 reps @ 170lbs Ended up jogging a little ways as I helped Ilaria learn to ride her bike. Running along holding the bike to steady it, but she did most of the work Here's what I ate today: Breakfast - millet with almond milk, chia seeds, dried cherries. Coffee with rice milk. Post workout snack - raw protein shale with Vega WFO Lunch - broccoli slaw stir fry with garden, banana, water Snack - coffee with rice milk, banana Dinner - 2 vegan Boco burgers, olive tapenade, 2 slices sprouted grain protein bread, kale salad, water All in all, a great day AND I found Vega WFO large tub on sale at Sunflower Market for $39 instead of $70! Like I said, a great day
  11. Thanks, Karen! Ellen was awesome... I feel so blessed to have been able to work with her. So inspirational, funny, knowledgeable.. a wonderful person Feeling much better today so now to decide... weights, or a run? Or both! LOL I guess I'll start slow and ease back into it Looking forward to the prize package. Thanks so much for working on the NYNY!
  12. Yet another day of not feeling 100%, but I'm definitely on the mend Hoping to go hit the weights tomorrow, or even to try running. Here's what I ate today: Breakfast - steel cut oats, chia seeds, raisins, almond milk. Coffee with rice milk Snack - banana & sunflower seeds, green tea Lunch - Yves "roast beef" with whole gran mustard on 2 slices sprouted grain bread, 2 tomatoes, green tea Dinner - broccoli slaw stir fry with sprouted tofu, mushrooms, & gardein. Ginger green tea.
  13. Thanks, Karen! This challenge has been a great experience and definitely kept me motivated. I'm planning on continuing the online journal and staying on the forum - it's an awesome community! You and Robert, and everyone else who put this together... you all rock! Thanks so much for doing this
  14. Well, I'm still sick... at least it didn't start until the New You New Year month was over LOL It's just a head cold but I have low energy and I don't feel up to working out. So the last two days have been recovery days, eating a little and often, trying to stick to what I normally eat, but a few comfort carbs (extra bread mainly) creeping in. Otherwise lots of wholesome balanced nutritious food. Hopefully I'm on the tail end of this thing... I want to get back to working out!
  15. Taking part in this challenge was awesome - it forced me to be accountable to someone else other than me. Just knowing that someone else was watching - either through the forum or the personal trainer - helped keep me on track. Loved the last month and it's flown by! Thanks for everything, Robert!
  16. Sunday was busy for us with the kids' fashion show, and I had the beginnings of a head cold, sore throat, etc - it's going round and I normally old get a mild dose if at all. The show went well and made the local tv news http://www.fox11az.com/news/local/Diamond-Childrens-cancer-patients-fashion-show-138337754.html Despite being busy, I managed to sneak in 30 minutes of yoga in the morning morning I hit the weights yesterday morning - still felt a little under the weather so I took it easy. Here's what I did: Standing calf raises - 3 sets x 12 reps @ 275lbs Prone leg curls - 3 sets x 10 reps @ 80lbs Seated leg extensions - 3 sets x 10 reps @ 100lbs Seated leg press - 3 sets x 15 reps @ 235lbs Hip abductors - 3 sets x 12 reps @ 120lbs Hip adductors - 3 sets x 12 reps @ 120lbs Standing cable tricep extensions - 3 sets x 12 reps @ 70lbs Incline bench bicep curls - 3 sets x 10 reps @ 25lbs each arm I still feel sick today, so I think I need to take a recovery day. I'm working another 1pm to 10pm shift so I'll need some energy to get through that!
  17. Can't believe that I forgot to post yesterday! Yesterday was an awesome 16 mile hill run I shaved 40 seconds per mile off the overall time (11 minutes in total) compared tot he last time I ran the same route. Why? Well, I used a Vega pre-energizer and switched to Vega gels this time around so maybe that was it. A also did 30 minutes of yoga when I got home while the muscles were still warm. Here's what I ate: Breakfast - millet with almond milk & dried cherries, coffee with rice milk Pre-run - Vega pre-workout energizer Post run - Vega smoothie & raw protein shake Lunch - tofu scramble, banana, kiwi fruit, water Snack - almonds Dinner - Sweet Tomatoes salad bar, baked potato, water Snack - 2 slices sprouted grain toast, water
  18. Today turned into one of those days I don't like - a recovery day! My assistant called in sick so I had to work an extra 5 hours on top of my own shift to cover. Didn't get a single break in over 10 hours. I was planning on hitting the weights after work but that didn't happen, and I didn't get up and run this morning because I thought I'd be hitting the weight room. Oh well, best laid plans and all that. At least the food stayed on track today - Breakfast - millet with almond milk & raisins, coffee with rice milk Snack - almonds, green tea Lunch - spring green salad with pinto beans, green tea Snack - banana, green tea Dinner - home made corn chowder with white bread (not the healthiest I know!), water Snack - 2 slices sprouted grain toast, water
  19. I managed to drag my butt out of bed this morning at 4:30am so I could be out running by 5:30am. Did a 6 mile run with the middle 3 being a tempo run at an 8"30 pace. Overall pace for the full 6 miles was 9:00. It was cold this morning so I wore 4 shirts and running tights! Here's what I ate today: Breakfast - oats, raisins, almond milk, coffee with rice milk Post run - Vega smoothie with Raw Protein shake Snack - banana & almonds Lunch - spring greens, pinto beans, green tea Snack - apple, green tea Dinner - brown rice, black beans, pinto beans, mixed veggies, water to frink snack - 2 slices sprouted grain toast, warm rice milk
  20. I always start the day with a healthy breakfast, I do some form of exercise every day, I always make time to hug my daughter & tell her how much I love her
  21. I managed to hit the weight room after work today. Here's what I did: Pulls ups with hanging leg raises - 3 sets x 10 reps @ body weight Dips - 3 sets x 15 reps @ body weight Bench press - 3 sets x 10 reps @ 125lbs Incline bench - 3 sets x 10 reps @ 100lbs Front db raises - 3 sets each arm x 12 reps @ 20lbs Shoulder press machine - 3 sets x 12 reps @ 130lbs Cable crunches - 3 sets x 30 reps @ 150lbs High cable rows - 3 sets x 10 reps @ 200lbs Cable pull downs - 3 sets x 10 reps @ 90lbs Seated back extensions - 3 sets x 20 reps @ 170lbs and... wait for it.... planks - 2 sets x 60 seconds! It was hard to go the full minute each time but I did it. Food: Breakfast - oats with raisins, almond milk, black tea with rice milk Snack - banana & almonds, green tea Lunch - spring greens salad, sunflower seeds, apple, pinto beans, green tea Post weights snack - Vega smoothie with Raw Protein shake Dinner - 2 vegan Boca burgers, large dish steamed veggies with panang curry sauce, glass water Snack - 2 slices sprouted grain toast, water
  22. Nice 6.5 mile run this morning at a 9:00 minute pace, 58 minutes, 680 calories. Here's what I ate today: Breakfast - amaranth & oats with chopped dates & rice milk, black tea with rice milk Post run snack - banana, then 20 mins later vega smoothie with raw protein shake Lunch - green salad with 2 gardein scalopini, green tea Snack - banana & almonds, green tea Dinner - spring greens salad, white kidney beans, sunflower seeds, green tea Snack - 2 slices sprouted grain bread toasted, warm rice milk
  23. Here's what I did in the weight room today: Standing calf raises - 3 sets x 12 reps @ 175lbs Prone leg curls - 3 sets x 10 reps @ 80lbs Seated leg extensions - 3 sets x 10 reps @ 100lbs Seated leg press - 3 sets x 15 reps @ 255lbs Hip adductors - 3 sets x 12 reps @ 120lbs Hip abductors - 3 sets x 12 reps @ 120lbs Romanian db deadlifts - 3 sets each leg @ 25lbs Seated shoulder press machine - 3 sets x 12 reps @ 120lbs Db bicep curls on incline bench - 3 sets x 10 reps @ 25lbs each arm Standing cable tricep extensions - 3 sets x 10 reps @ 90lbs Cable crunches - 3 sets x 30 reps @ 150lbs Here's what I ate: Breakfast - amaranth with rice milk, chopped dates, & cranberries, black tea with rice milk Post workout snack - vega smoothie with raw protein shake Lunch - 2 gardein scalopini with steamed mixed vegetables, green tea Snack - almonds, banana, green tea Dinner - large green salad with white kidney beans, & quinoa, apple, green tea Snack - banana Snack - 3 slices wholewheat toast, warm soy milk
  24. Somewhat of a recovery day today and had to take my parents back to the airport at 6.30am . so after a couple of cups of coffee, I did 30 minutes of gentle yoga. An hour or so later, my 8 year old daughter wanted to go run with me for the very first time, so we ran/walked half a mile in 7 minutes Food was not necessarily filled with great choices today! There were potato chips, popcorn, and some fluffy white bread in there, but... breakfast was solid with oats, chia seeds, and dried cherries, and dinner was good with stir fry veggies with shredded gardein. So it's back on the healthy eating band wagon tomorrow!
  25. Today was a much better day I managed to hit the weight room AND go for a run. Here's what I did: Db bench press - 3 sets x 15 reps @ 80lbs Db incline bench - 3 sets x 15 reps @ 70lbs Cable crunches - 3 sets x 30 reps @ 150lbs Standing calf raises - 3 sets x 12 reps @ 175lbs Goblet db squat - 2 sets x 12 reps @ 40lbs Romanian deadlifts - 3 sets x 10 reps per leg @ 20lbs Seated low cable row - 3 sets x 10 reps @ 200lbs Planks - 2 sets x 40 seconds Side planks - 2 sets each side x 40 seconds Then right into the 6.5 mile run at 9:38 pace Here's what ate: Breakfast - amaranth with rice milk, chopped dates, and dried cranberries, coffee with soy milk Post weights workout - raw protein with vega smoothie Post run - quinoa with chopped apple & garbanzo beans, coffee with soy milk Snack - almonds Dinner - stir fry veggies & tofu, glass water, small piece chocolate cake
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