Frayedendz

tHURS 6/21 STAIRMASTER 25 MIN LEVEL 4 weight train legs hamstrings/glutes prone leg curl (orange) 30x10 40x10 45x9 50x8 Vsquat machine wide stance 90x10 110x11 130x12 135x10 150x10 dumbell side lunge with reach 15x12 17x10 20x10 medicine ball get ups to slam 8lb 3x10 glute kickback machine drop set 110x6 90x6 70x6 regular set 115x10 120x12 calf raiser machine 110x12 115x12 120x12 25 min easy cardio on bike

WED 6/20 AM CARDIO 35 MIN ON BIKE AFTERNOON WEIGHT TRAIN shoilders/back seated band row (black and yellow band) 4x12 superset with dumbell fwd raise 15x12 15x12 20x10 20x10 bent over st. bar rows 50x12 60x12 70x12 80x10 superset arnold press 25x12 25x12 30x10 30x10 seated front band pull (black and yellow band) 4x10 superset with dumbell lat raise 15lb 4x8 invert pullup 4x10 st bar shoulder press up 50x9 50x10 50x10 60x8

Tues 30 min am cardio on bike weight tain legs later in morning quad focus leg ext machine drop set 85x6 70x4 55x4 set 2 85x6 70x6 55x6 set 3 85x6 70x6 55x6 reverse v squats close feet 90x12 110x12 115x12 130x10 calf raiser seated 50x15 60x15 70x15 70x15 superset with dumbell woodchopper 4x15 30lb v squat machine close feet 90x10 110x10 110x10 130x10 135x10 20 min on stairmaster 20 tire flips, got a new tire and its really fun to mess around with 25 min easy cardio on bike

Mon 6/18 am cardio 45 min on bike weight train chest/tri afternoon bar bench press flat 60x12 60x12 70x10 70x12 80x6 tri dumbell kickbacks 15x15 15x15 20x10 20x10 flat dumbell chest press 25x20 30x15 30x20 30x20 diamond close pushups 4x10 incline dumbell chest preee 25x20 30x15 30x17 30x17 lying band tri pressdwon 4x10 did active recovery with variouys core excercises did workout at home today....heaviest dumbells i have are 30's so that was kind of a bummer. did the best i could with what I had i guess meals vega whole food optimizer with 1/2 banana, peanut butter choc protein ball greek yogurt plain with scoop raw protein and wheat bran large kale salad, edammame,lots of veggies 2 slices of homemade vegan pesto pizza with veggies plant fusion scoop with cinnamon large spin salad gardein chicken strips roasted veggies

Fri 6/15 30 min am cardio on bike powerboxing 30 min pm weight train bi/tri tricep band pressdown (black band) 4x15 superset with burpee to bar deadlift. 50lb 4x10 straight bar bicep curl 1/2 reps 50x10 50x10 50x12 50x12 superset with mtn climber 4x20 lying tri skull crusher 40x10 40x10 40x10 50x8 superset with 18kg kettlebell swing 4x20 dumbell bicep standing curl 20x12 25x8 25x8 30x5 superset with mtn climber 4x20 close handed pushups with hands on kettlebell handles x5 x5 x8 x8 meals 2 eggs 3 egg whites,arrugula, salsa nectarine kashi waffle simply protein bar raw walnuts goji berries large arrugula salad tempeh mexican mix kale chips soy yogurt mixed with scoop vega blueberries kombucha kal,arrugula salad gardein buffalo wings brown rice with can tomatoes scoop protein with unsweetened almond milk

6/14 Thurs cardio 25 min on stairmaster weight train legs/glutes/hams lying leg curl 55x12 70x12 75x10 80x10 85x9 90x8 smith machine squats 60x12 70x10 80x8 90x10 100x8 110x7 120x8 glute kick back drop sets 110x6 90x6 70x6 115x6 90x6 70x7 120x6 100x6 90x6 calf machine seated 95x15 95x15 100x15

Wed 6/13 45 min cardio on bike a.m. weight train shoulders/back in afternoon clean/press sandbag 30lb superset with jumping pullups 4x12 of each dumbell fwd raises 15x12 15x12 20x8 20x8 superset with invert pullups 4x10 straight bar standing press up 50x10 50x10 50x10 50x10 superset with front band pulldown (yellow and black band) 4x10 dumbell bent over rows 30x10 4 sets superset with band lateral raise 4x12 seated dumbell arnold press 25x10 30x8 30x8 30x8 meals 2 eggs 3 egg whites,spinach,salsa nectarine kashi waffle 1/4 cup oats, 1/4 cup wheat bran, scoop plant fusion large greens salad tempeh mexican mix postworkout shake, scoop protein,almond milk, 1 tbsp almond butter 1/2 grapefruit grilled tofu roasted veggies large green salad

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

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

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

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

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

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

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

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

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

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

your cutting is really impressive! are you doing a show in michigan? i also have been sometimes doing the oats with wheat bran and protein powder. good stuff, usually i dont even cook it i just make it the night before and have it cold which is weird to most people but I like it. I'm fascinated by paulina Nordin and I'm always checking out her website and blog stuff.

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

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

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

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

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

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

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.