Frayedendz

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

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)

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

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"

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

VERY interesting link. thanks. yeah I probably wouldnt agree with everything in the book either but its definitely worth checking out. Good point on the methionine. happy training!

FRI 40 min bike ride weight train biceps/triceps in afternoon lying tricep dumbell ext 15x12 15x12 20x8 20x8 superset with dumbell bicep curl standing 15x12 20x12 20x12 20x12 seated overhead tri ext with dumbell 30x15 40x10 40x10 40x10 (new set of 40lb bells! yay) 40x10 superset with bicep dumbell preacher curl 20x12 20x12 25x8 25x8 tricep band pressdown (yellow) 4x15 superset with band curl 1/2 curls (black band) 4x10 reverse band pressdowns 2x10 sunday 60 min easy cardio on bike

Thurs 20 min eliptical 20 min level 15 incline walk 20 min stairsmaster weight train legs hams glutes smith squats 60x12 70x12 90x12 100x10 110x8 120x6 125x6 focused on depth, was really able to go deep until i got into the 100's then pretty much just parallel. getting better though single leg curl machine 30x8 30x8 30x8 35x8 leg press (orange seat machine) feet high 120x12 120x12 140x10 160x10 180x8 lying leg curl 55x12 65x12 75x10 85x10 95x10 supersetted everything with core excercises for active recovery

good news on the book and good news on your definition. I may check it out I need a new fitness/nutrition read. Hilarious on the show description with all the Bikini people. ughhh.

Behind on my journal a little bit! Still training the same sched. Fri was bi/tri sat was a mini cross for type circuit workout with a 40 min bike ride. sun was rest day mon was chest/back tues was legs/quads wed 7/18 am cardio 40 min bike pm weight train shoulders/back mini circuit fwd plate raise 25lb 4x12 fwd dumbell raise 10lb 4x10 kettlebell squat to upright row 18kg 4x10 wide seated band rowing (yellow) 4x12 superset with dumbell seated shoulder press 25x12 30x10 30x10 30x10 dumbell lat raise 10x12 10x12 10x12 10x12 superset with st bar bent wide grip row 60x12 60x12 65x12 70x12 standing dumbell punch 20x10 20x10 20x12 25x8 superset with invert pullup feet elevated 4x10 meals 2 eggs, spinach, black beans uncle sams cereal, almond milk, blueberries yogurt with whole food optimizer, cinnamon peach large green salad brown rice noodles with tempeh and veggies postworkout plantfusion vanilla with hemp hearts and roasted beets large green salad homemade black bean veggie burger with spicy slaw. no bun

hows the nutrient timing book? any decent theories?

Thurs 30 min on bike 15 min on stairstepper weight train legs raised heel squats 2x10 single leg deadlifts (suck at these) 2x10 swiss ball hamstring curls 4x15 superset with swiss ball tuck ins 2x10 then 2x12 dumbell squats 25x10 30x10 30x10 30x10 ab wheel rollouts 4x10 double kettlebell deadlift with 2x18kg bells 4x10 medicine ball getups to slam 4x10 messed around with some footband walks fwd,back and lateral meals 2 eggs 3 eggwhites,kale,salsa uncle sams cereal almond milk scoop garden of life large kale salad ezekial sesame bun with tofu and spicyslaw (red,green cabbage, apple cider vin, liquid aminos,small amt of sesame oil,siracha sauce) garden of life bar greens juice- new juice i found by coumbia george. got the "just greens" really good beet protein shake nut meat tacos wrapped in kale, 1/2 avocado mixed green salad

WED 40 min cardio on bike in am pm weight train back/shoulders kettlebell swing 18kg 4x20 superset with bar clean/press 50x10 50x10 60x10 60x10 inverted pullups 4x10 dumbell lateral raise 10x15 15x10 15x10 15x18 behind the neck pulldowns with band (yellow and black) 4x10 dumbell fwd raises 15x10 15x12 20x10 20x10 seated band row (yellow/black) 4x12 arnold dumbell press 25x12 30x10 30x10 30x10

Tues 7/10 morning cardio 30 min on bike 25 min incline treadmill 15 speed 3.8 weight train legs quads walking dumbell lunges 25'sx24 steps 25'sx24 steps 30'sx18 steps 30'sx18 steps 30'sx18 steps reverse v squat machine 110x12 115x12 130x12 135x12 leg ext drop set 85x8 60x8 45x8 repeated with same wt and reps for 3 rounds leg ext 10 reps at 85lb then drop to 40lb for 12 1/4 reps repeated for 2 rounds dumbell split squats 25'sx10 25'sx10 30'sx8 30'sx8 kettlebell backwards lunge 18kg x12 x12 20 min on stairstepper meals 2 eggs with spinach and beans, salsa uncle sams cereal with almond milk scoop garden of life postworkout plant fusion scoop with water green kombucha large kale salad vegan flatbread rustic onion "bread" with mushrooms,artichokes,tomatoes raw pumkin seed bar roasted edamame kale salad with tons of veggies mung bean pasta with vegan alfredo mushroom type sauce

sat was rest day.....sun was just 45 min easy cardio. legs were a bit sore but felt good about the week overall. ready to lift today Mon 45 min easy cardio on bike weight train chest/tri afternoon decline pushup 4x10 tri bench dips with 25lb plate on legs/feet on bench 4x15 incline dumbell press 25x15 30x12 30x12 30x12 30x12 regular pushups 4x10 flat bench bar press 80x8 80x6 80x8 80x6 lying dumbell pullover 30lb 4x15 did a bunch of other stuff like medicine ball wall passes,jumping jacks,core excercises,kettlebell swings in between all sets as active revovery meals scoop raw choc garden of life,almond butter,almond milk 1/2 green chia kombucha homemade granola large spinach salad mung bean fettucine with a vegan mushroom/onion sauce kale chips postworkout scoop of plantfusion with some coffee grounds and almond milk large spinach salad made a rustic tomato onion flatbread from the thrive foods book that I have not made in awhile. used it as a pizza crust. toppings were artichokes,wild mushroom blend,crumbled tempeh and I made a roasted red pepper pesto thing. scoop plantfusion with water raw cacao nibs

Fri 60 min cardio on bike in am afternoon weight train bi/tri high band bicep curls 4x10 superset with tricep band pushdowns 4x12 yellow band dumbell bicep curl drop set 30x4 25x4 20x4 15x4 30x4 35x5 20x6 15x8 30x4 25x5 20x6 15x8 lying bicep band 1/2 curls yellow band x25 x20 x20 x17 superset with seated overhead tri ext 30x10 30x10 30x12 30x12 tricep bar skullcrushers 40x10 40x10 40x10 40x10 reverse band tri pressdown yellow band 4x12 superset with dumbell precher curl 25x6 25x7 25x7 25x9 meals 2 eggs 2 egg whites spinach,salsa chia flax seed cereal with almond milk. blueberries oats,wheat bran, 1 scoop garden of life protein large arrugula salad with savi seeds and lots of veggies sesame tofu from whole foods (yummm) protein yogurt with tbsp almond butter kombucha large kale salad soybean spaghetti with red sauce and peppers and onions

Thurs 15 min on stairstepper 35 min on bike weight train hamstrings/glutes workout was at home so I dont have a squat rack, sadly...so I had to do things a bit different and not as heavy weight straightbar stiff leg deadlift 50x20 70x15 90x12 110x10 straight bar deep squats 50x15 60x12 60x12 60x15 swiss ball hamstring curlins x15 x20 x20 x20 (messed around with some swiss ball sinle leg curl ins...not amazing but something to work on) dumbell squats 25x10 30x10 30x10 30x10 donkey kicks 4x20 mountain climbers 3x20 meals garden of life raw protein choc scoop with almond butter, 1/4 banana, almond milk 1/2 grapefruit vega protein bar 1/4 cup homemade granola large mix green salad greek tempeh wrap kombucha postworkout plant fusion with scoop of greens, hemp hearts large spin salad soybean spaghetti with marinara and grilled peppers,onions

we 7/4/12 30 min am on the bike. easy pace afternoon weight train back/shoulders seated arnold dumbell press 25x12 30x10 30x10 30x10 seated band front pulls (black and yellow band together) 4x10 dumbell fwd raises 15x12 15x12 20x10 20x10 invert pullup 4x10 dumbell lat raises 8x12 15x8 15x8 15x8 seated lat band pulldown (black/yellow band) 4x10 straight bar shoulder presses 50x10 50x10 50x10 50x10 (i was tiring the last 2 sets and the last few reps were push presses) kettlebell squat to upright row 18kxx15 18kgx15 18kg (just upright row, no squat) x10, x10 seated band rowing (black and yellow) 4x10 bent over dumbell rows 30x10 30x8 30x8 30x8

out of town for a few days on a mini vacation. did biceps/triceps on fri morning just cardio hiits on sun mon was chest and triceps back at the gym and then I did a Jilian mIchaels dvd with my sister for fun. It was actually pretty cool and I was indeed sweating like crazy and thought it was fun. Tues 7/3 35 min am cardio easy biking strentgh train afternoon quads dumbell front squats 20x20 25x15 30x12 30x10 superset with med ball get ups/to wall throw 10x10 10x10 10x10 10x10 dumbell walking lunge 25x17 paces 25x17 30x17 30x17 superset with kb sumo squat 18kgx20 18kgx20 2 18kg bellsx12 2 18kgx12 side bench step up with kettlebell 12kgx12 12kgx12 16kgx10 superset with ab wheel rollouts 3x10 dumbell split squat 25x12 25x12 30x12 30x12 superset with ab kickouts x25 x20 x20 x20 tire flips 35 flips meals 3 eggs, swiss chard homemade granola with almond milk blueberries, cherries,cantaloupe yogurt mixed with protein powder large spin salad with garbanzos,tofu,edamame large spin salad loaded with veggies vegan greek tempeh wrap on millet/flax lavash homemade vegan pesto on tomato slices

25 min stairstepper in am level 4-5 avg weight train legs/glutes smith squat machine 55x12 to warmup 90x10 100x8 110x8 115x8 120x8 superset with swiss ball ab curl ins 6x12 fwd dumbell wlaking lunges 25x9 25x9 25x9 25x9 superset with captain chair knee tuck ups 4x12 lying leg curl 55x12 60x12 70x12 75x10 80x10 85x8 90x8 superset with window wiper abs holding 45lb plate 7x10 30 min easy bike ride 3 mile walk outside on this amazing day meals vega whole food optimizer, 1/2 banana, almond butter 1/2 grapefruit handful raw almonds 15 strawberries,blueberries plantfusion scoop in water large spinach salad black bean spaghetti edamame kombucha chia seed pudding scoop amazing greens wasabi roasted edamame large salad with swiss chard cuz im out of my normal greens. going out of town for a few days so really trying to use up the perishables... black bean spaghetti 1/2 avocado my husband made me some vegan caprese sliced tomatoes with basil and a tad of olive oil and nutritional yeast

WED easy cardio on bike 30 min a.m. weight train afternoon Jumping pullups 45x12 superset with straight bar push press 50x13 50x13 60x12 65x10 front band pulldowns (black and yellow band) 4x10 superset with fwd dumbell raises 15x12 15x12 20x8 20x10 bent over row with straight bar 60x15 65x12 70x10 80x10 superset with arnold seated press 25x12 30x10 30x10 30x10 kettlebell upright row 16kgx15 16kg15 18kg12 18kgx12 superset with invert pullups (feet on bench) 4x10 i was wasted tired at this point so these kinda sucked 20 min easy incline walk meals 2 eggs 3 egg whites rudis bread with sunflower butter a few cherries and blueberries wheat bran/plain oats/scoop whole food optimizer 1/2 grapefruit large kale salad quinoa with veggies edamame beeet/berry/hemp/plant fusion protein shake large kale salad edamame black bean fettucine

Yes representing Michigan! I get the black bean pasta from a store in Brighton called natural view market. I have seen it at foods for living in lansing too! that store is awesome. bummer that your whole foods does not carry it I have also found it on amazon and they have other varieties like fettucine the only thing is you have to buy several packages which is actually probably a money saver in the long run it just seems like a lot to spend. good stuff though I like it even if it looks weird I dig it.

Tues 50 min incline walk on treadmill. speed 3.8 incline 15 weight train legs/quad focus/ dumbell fron squats 17x12 20x12 25x12 30x12 plank knee touches 4x12 ea side reverse v squat machine 90x12 110x12 115x12 135x12 hip lifts 4z15 leg ext drop set 3 rounds 85x6 70x6 55x6 leg ext 1/4 reps 85x20 90x15 95x12 100x12 plank jacks 4x12 cap chair knee tuck ups 4x12 split squat smith machine 40x10 50x8 60x8 swiss ball hands to feet pass 4x8 seated calf raiser machine (knees on pad one) 35x15 45x12 50x12 dumbell core chops 25lb 3x12 meals vega whole food optimizer shake. 1/2 banana,almond butter apple post workout scoop plant fusion chunk pineapple/a few blueberries large kale salad kale chips quinoa mix with veggies cottage cheese chia seed pudding with scoop amazing greens 1/4 cup wasabi edammame black bean spaghetti mushroom stroganoff. made sauce with silken tofu, lots of porcini and portabello mushrooms large spinach salad

Mon 6/25 Just did 45 min of easy cardio on sat as I was sore from the week, sun was a rest day back to training today 60 min easy cardio on bike weight train chest/tri standing band tricep kickbacks 4x10 4x20 kettlebell swings 18kg straight bar flat bench press 60x15 60x15 70x12 70x12 80x8 4x20 kettlebell swings seated overhead tri ext with dumbell 25x15 30x10 30x10 30x10 overhead lying band pull/leg raise x15 x15 x12 x12 4x10 burpees dumbell flat bench press 30x20 30x15 30x15 30x15 ab wheel rollouts decline dumbell bench press 25x15 30x15 30x13 30x12 crossfit pushup 3x10 burpees 3x10 meals vega whole food optimizer 1/2 banana 1/2 grapefruit yogurt mixed with 1/4 cup plain oats, cinnamon 1/2 grapefruit large kale salad quinoa/bean/walnut/tomato mix kale chips beet/strawberry/vanilla plantfusion/hempseed shake large kale salad tempeh steaks

Fri 35 min cardio on bike a.m. weight train bi/tri afternoon Dumbell hammer curl drop set 25x6 20x6 15x6 3 sets same reps and wt superset with 18kb kettlebell swing 3x20 tricep bar dips 4x15 superset with mtn climber 4x20 lying band bicep curl 4x12 superset with burpee to bar deadlift 70lbx10 tricep headbangers with tricep bar 40x9 40x9 40x8 40x9 superset with 10lb deadball slam 4x12 dumbell curls 30x5 30x5 25x5 25x5