Frayedendz

Mon Last day of vacation 10 min eliptical warmup Weight train chest/triceps Did various chest and tri excercises with pulley machines as well as pushups and bench dips. Did supersets of everything for 4 sets. Super setted with things like burpees and mountain climbers to keep heart rate up. Meals Scoop protein powder in water for postworkout shake 1 egg 2 egg whites with spinach and black beans Raw oats with blueberries and raw nuts/almond milk Large spinach salad loaded with veggies and black beans. Carrots with hummus Slice of pizza with tempeh and daiya cheese Check out mellow mushroom restaurant. Veggie/vegan options are good!! Wish there was one in my state 2 eggs, guacamole, black beans, corn in an ezekial wrap Carrots/peppers with hummus Sun warrior vanilla protein mixed with almond milk, a few raw nuts and cinnamon (protein pudding)

Well i have tried to update my journal 2x on my phone and halfway through my posts i have accidentaly hit some wrong button and deleted my post. so im sort of angry right now. Despite being on vacation and out of my normal routine i have worked out every day except tues which was a travel day. I brought my powerboxing mitts and pads so i have done that with my husband a few times. One cool thing about being on vacation is working out together, he is not as passionate about health/fitness as i am but has come a long way! At the condo we are at there is an eliptical and a pulley weight station thing. I have kept my normal strength training sched and used the pulleys buti miss my barbells and dumbells. I have been doing a lot of bodyweight excercises and circuits (husband hates those) i have used the eliptical for hiits. As far as food i have kept it mostly vegan with the exception of some fish and eggs. We are in a seafood heavy area. We have a kitchen which is good so i stocked up on essentials. Brought my vegan protein powder and healthforce vitamineral greens (awesome) found a great natural foods market and got some very tasty sprouted tofu for salads. Going to a restaurant today called the mellow mushroom, i looked at the menu online and vegan options are avail(yay)i will be happy to get back in my normal routine on wed but have gotten in some good relaxation.

Mon 3/26 Workout 15 min treadmill incline walk weight train chest smith machine flat beanch 40lbx12 50lbx10 60lbx6 60lbx6 50lbx10 40lbx12 smith incline bench press 30lbx12 40lbx10 50lbx8 50lbx8 40lbx10 30lbx12 flat dumbell bench press 2olbx12 25lbx10 30lbx8 30lbx8 25lbx10 20lbx12 seated tricep pressdown machine 90lbx12 95lbx10 100lbx8 100lbx9 95lbx8 90lbx8 iso lat decline plate press 90lbx10 90lbx10 100lbx8 100lbx10 110lbx8 120lbx7 tri bench dips feet out x15 feet up on bench with 25lb plate 3x10 meals v protein smoothie kiwi yerba mate tea postworkout shake green salad nut meat taco salad scoop sun warrior in water savi seeds green salad nut meat collard wraps headed out of town tonight for the week on vacation, will return 4/3. gonna try to update my journal while im out of town hopefully i can do it from my phone. I will be working out everyday except for tomorrow probably due to traveling I will hate that but thats ok

glutes and hams soore from workout on Thurs. also triceps sore from workout yesterday. (yay) doing some new things to switch it up a bit. so today is normally a long cardio day but im going to do some powerboxing with a friend instead and tomorrow will be a rest day. decent workout week despite working everyday and having a family funeral to go to midweek. I managed to get soild workouts in as well as keep food in check and staying away from food I do not want to put in my body at some of the events I was at this past week.

Fr 3/23 workout 40 min am cardio on bike afternoon weight train bi/tri tricep wall extensions4x10 superset with lying band bicep curl 4x10 rope pressdownx10 then 1/4 reps to failure 4 sets standing dumbell curls 20lb bells x10 then 1/4 reps to failure 4 sets tricep bar dips x6 then x6 feet on bench 4 sets superset with dumbell preacher curl 20lb bells 4x12 meals 1 egg 2 eggwhites, lentils, nutritional yeast blueberries, strawberries hemp cereal yerba mate tea vega smoothie green spinach salad tabouleh savi seeds organic cottage cheese with salsa 1/2 pink grapefruit green spinach salad 1/2 avocado oraganic chicken, broccoli, homemade tomato sauce scoop protein powder mixed with soymilk

Thurs 3/22 workout treadmill walk 15 min incline for warmup glutes/hams dumbell side lunch with reach 15lb bells x12 ea side 4 sets superset with straight bar deadlift 75lb x12 4 sets hamstring curl machine 40lbx10 then immediately 1/4 reps to failure at 65 lb repeated this for 4 sets seated leg press machine 100lbx15 120lbx12 140lbx10 140lbx10 120lbx12 100lbx15 glute kickback machine 50lbx10 immediately followed by 1/4 rps at 90lb repeated 4x lying glute raises with 10lb plate x12 feet close together x12 shoulder width repeat 3x 20 min stairmaster with 10 min of hiits level 4 recovery level 7 sprint meals kombucha protein shake ginger nut ball postworkout shake mixed berries green salad grilled sandwich with avocado, saeurkraut, tomato on rye bread homemade protein pudding yerba mate tea greek salad with a few pieces of grilled chicken,romaine,onion,tomato,red cabbage,cucumber grilled vegetables 1 piece of pita with garlic sauce vegetable juice scoop protein powder

hang in there Karen! Some days are just like that, I bet there were still people in the gym that saw you running and thought to themselves "I wish I could run like her" even if you were not happy with the total workout overall as long as you gave it ALL you have on that particular day thats all that really matters, and you got there and did it which is sometimes the hardest part. yeah definitely get some lifting sessions worked into your routine, so much fun!

Wed 3/21 am workout 40 air squats/donkey kicks/kettlebell swings warmup shoulders/ back I did 3 sets of all of these supersets clean and press 25 lb dumbell 15 reps ea side superset with band rows (static hold last rep) x15 reps 25lb fwd plate raise x15 jumping pullups (assisted) x15 dumbell lateral raise 10lbx15 (did raises from an angle) dumbell upright rows with slight pullback 20lb bells sit ups on angled bench with medicine ball toss (10lb) meals 1 egg 2 egg whites with spinach and nutritional yeast raw oats with berry puree and almond milk postworkout shake fresh berries whole food optimizer 1/2 grapefruit green spinach salad with brussel sprouts, lentils, rainbow slaw, red pepper and a bit of brown rice kind of just throwing in whatever I had on hand a few sea weed chips yerba mate green tea ginger kombucha green salad tabouleh 1/2 avocado scoop protein powder

Tues 20 min bike 10 min walk incline treadmill weight train legs, quad focus smith machine fron squats 40lbx10 40lbx10 50lbx10 60lbx10 bulgarian split squat with foot on bench body weightx10 25lb wt plate 3x10 reverse v squat on machine 70lbx10 90lbx10 90lbx10 95lbx10 leg ext machine 30lb x10 followed by 65lbx20 1/4 reps to failure 40lbx10 followed by 70lbx12 1/4 reps to failure 50lbx10 followed by 75lbx121/4 reps to failure 50lbx10 followed by 75lbx12 1/4 reps to failure 50lbx10 followed by 75lbx101/4 reps to failure 15 min incline treadmill walk meals protein shake green tea ginger protein ball postworkout shake apple green salad with tabouleh lentils with egg whites vega whole food optimizer broccoli with homemade tomato sauce and nutritional yeast 4oz organic grilled chicken raw nuts scoop protein powder

the tempeh ruebens i created myself. i wanted to do something for st pattys that was vegan and kinda healthy. turned out good. my husband really liked them. the sauerkraut makes it awesome with the tempeh that is super soft. the nut berry pie is from a raw foods class i went to a few moths ago. super simple. just take 1 and 1/2 cups of raw nuts and soak them for a few hours. i use a mix of almonds and walnuts, drain them and then stick in a food processor with 1 cup of dates. this will be the crust. so just press it in a pie dish the filling is just 4 cups of berries, I used a mix of strawberries and blueberries, but anykind works. 1 tbsp agave nectar. just bleand in food processor and then pour into pie crust and let sit in refirgerator for a few hours. the berry mix thickens up and is good to go!. i usually have some extra berry filling that i use in my oatmeal the next day!

3/19 Mon workout 10 min bike warmup weight train chest/triceps smith machine flat bench press 30lbx15 40lbx12 50lbx10 60lbx8 dumbell 45 degree incline press (repeat each 2x) 17lb bells x15 20lb bells x12 25lb bells x10 30lb bells x8 tricep bench dip with feet up on another bench 1x15 1x15 1x12 with 25lb plate on legs 1x12 with 25lb plate on legs decline bench chest press 35lb barx20 45lb barx15 55lb barx12 machine tri pressdown 75lbx12 85lbx10 95lbx10 105lbx7 110lbx6 iso lat plate chest press 90lbx10 90lbx10 100lbx10 100lbx9 30 min eliptical later in afternoon 12 rounds of 20 sec on 10 sec off hiits on bike 12 rounds of 20 sec on 10 sec off hiits of 40lb kettlebell swings meals protein shake vanilla cinnamon with 1/2 banana and vega mix 1 ginger pear protein ball green tea postworkout shake blueberries/raspberries green salad nut meat taco salad with mixed veggies 1/2 avocado soy yogurt with vega powder mixed in and a few raw cacao nibs green tea green salad tempeh ruebens...made these for st pattys day. made the dressing with organic ketchup and veganaise and chopped pickle marinated the tempeh in balsamic vin and sirachi chili sauce. used nutritional yeast instead of cheese, and eden organic sauerkraut. good! definitely will make again slice of raw nut berry pie with scoop of vanilla bean coconut ice cream

sun 3/18 took yesterday off instead of today as my recovery day. so today I just did 30 min on the bike then i did 4 rounds of 40lb kettlebell swings x25 reps 70lb straight bar deadlift x12 reps 40lb ea kettlebell shoulder shrugs x12 then I did some core work looking fwd to lifting tomorrow morning. chest and a bit of triceps stuff. I will be at the gym instead of at home so i will have a few more options

for sure!! i really enjoy posting my stuff here now. It helps me too look back and see what I have done as well. congrats on your 5k! how did you feel? I love 5k races, its the perfect distance to race. will there be another in your future?

Fri 3/15 workout Bi/tri band hammer curls 4x15 superset with tricep dumbell kickbacks 15lb 4x15 dumbell preacher curl 20lb dumbells 4x12 superset with overhead tricep ext. used 25lb dumbell for first set and then used 12kg kettlebell for remaining 3 sets. 12 reps on all dumbell 21's 20lb dumbells superset with tricep bar dips 4 sets of 5 reps unassisted and finishing ea set with 7 assisted reps for a total of 12 reps. just got this new dip station and its pretty cool to play with and figure out things to do with. working more on being able to do unassisted dips lying band bicep curl 4x20 superset with reverse band tricep pressdown 4x15 meals egg whites and spinach whole grain toast with coconut butter 1/2 pear 1/2 mango green juice postworkout shake vegan sausage and peppers with onions 2 homemade ginger pear protein balls brussel sprouts trail mix green salad collard green wrapped walnut meat burritos. peppers, zuchinni, tomatoes, avocado. homemade chipotle vinaigrette scoop vega protein

Thurs 3/14 workout incline treadmill walk 40 min legs smith machine deep squats 40lbx10 50lbx10 60lbx10 70lbx10 superset with one legged bench stand 4x10 lying leg curl machine 55lbx12 55lbx12 60lbx10 60lbx10 65lbx10 65lbx10 70lbx8 70lbx8 75lbx8 75lbx8 calf raiser machine 50lbx15 60lb 3x15 hack squat machine 20lbx12 20lbx12 30lbx10 30lbx10 40lbx10 40lbx10 50lbx8 50lbx8 core work 15 min bike cooldown

Wed 3/14 workout 35 min am cardio on bike afternoon weight train shoulders/back 4 rounds of 40 sec on 15 sec off of band rows 4 rounds of 40 sec on 15 sec break of sandbag (35lb) squat/press 4 rounds of 40 sec on 15 sec break of bent over bar rows 35 lb seated shoulder presses 25lb dumbells x15x13x12x12 jumping pullups 4x15 fwd plate raise 25lb 4x12 dumbell lat raises 10lb 4x10 20 min easy bike cooldown 15 min incline treadmill walk meals 1 egg 2 egg whites, nutritional yeast, ms dash fiesta lime seasoning (obsessed with this) kashi waffle with almond butter, 1/4 banana slices on top green tea soy yogurt with soy grits,hemp seeds, cacao nibs and scoop protein powder 1/2 cup blueberries green salad whole grain pasta with homemade sauce and brussel sprouts postworkout shake green tea green salad with homemade sesame ginger dressing, edammame smoked tofu with broccoli and cashews 2 green crackers scoop protein powder

yeah I checked out the site a few weeks ago and I was suuuuper jealous of everyone that went! Looks like a great time and something I would be very into doing in the future. Glad you had a wonderful time.

sounds like you had a good workout today. welcome back to VBB&F. I am also in Michigan and yeah what a great weather day in the mitten! its good to get outside and get active with the sun again. keep on hittin those strength sessions, im sure you will get a good plan together

thanks Karen! I hope the cruise was amazing and energizing! no internet access for a week is kinda cool, I feel like we could all use that once in awhile! just disconnect. im sure you will be getting your groove back this weeek!

tues incline walk for 12 min warmup bike for 12 min weight train legs bench step ups 12lb dumbellsx12 ea leg, 15lbx10ea,17lbx8ea,25lbx6ea split squat smith machine 40lbx12, 50lbx10, 60lbx8, 65lbx8 leg ext machine 60lbx12, 65lbx12, 70lbx10, 75lbx12, 80lbx12 (my first time doing 80lb) vert hack squat 110lbx12, 115lbx10, 130lbx10, 150lbx10 stairmaster 15 min meals 1 egg 2 egg whites, spinach, nutritional yeast ezekial toast with almond butter postworkout shake mixed berries green salad cod with ginger scallion marinade, brussel sprouts vega protein bar green juice green tea asian green salad smoked tofu cashew stirfry with veggies and brown rice scoop protein powder

Mon 3/12/ am cardio on bike 40 min weight train afternoon chest wide pushups 4x12 superset with med ball wall chest pass 10lb 4x15 flat bench barbell press 60lb 4x12 superset with crossfit style pushups 4x10 decline bench dumbell chest press 25lb bells 20lbx15 25lbx12,25lbx12,25lbx12 diamond pushups 4x10 flat bench dumbell chest press 25lb bells 4x12 incline bench dumbell press 25lb bells 4x10 20 min cardio on bike meals hemp cereal with almond milk egg/tofu/black bean veggie scramble small orange, 1/2 kiwi raw pumpkin seed bar green juice green salad vegan bean chili green tea postworkout shake green salad vegan mexican sausage with pepper/onions scoop protein powder made into pudding

Fri 3/9 so I thought I pushed my legs pretty hard this week but I have not really been sore at all. I am a freak and like to have some muscle soreness because I feel like I have done some work. Since I have changed my diet to almost all vegan I feel like my recovery has been better. this could be all in my head. I also feel like I can lift more weight and have lifted more over the last few months. weight train bi/tri bicep dumbell curls drop set 25lb,20lb15lb,10lb 4 sets 8 reps of ea lying tri extension 15lb dumbells x10x8x8x8x8 bicep curl 21's with dumbells 2 sets with 15lb dumbells 2 seta with 20lb dumbells tricep 21's using band pressdown 4 sets dumbell preacher curl 20lbx12, 20lbx12, 20lbx12, 20lbx12 20 min bike cardio meals green smoothie soy grits, creal protein powder, almond milk mix apple pro bar post workout shake green salad whole grain spaghetti brussel sprouts pinto bean chili mixed berries green smoothie scoop protein powder in water

Thurs 3/8 incline treadmill 20 min walk weight train legs smith machine squats 40lbx10, 50lb x10 60lbx10, 70lb x10 superset with core activity smith machine split squat 40lbx10, 40lbx10, 40lb x10 50lbx10 superset with core activity lying leg curl machine 55lbx12, 60lbx12, 65lbx12, 70lbx12 superset with core activity hack squat machine 30lbx12, 30lbx12,40lbx12,50lbx12 superset with core activity

Wed 3/7 weight train shoulders/back fwd plate raise 25lb superset with bent over bar row 55lb- 4x12 ea seated arnold dumbell press 20lbx12,20lbx12,20lbx12,25lbx12 superset with dumbell upright row 20lbx10, 20lbx10, 20lbx10,20lbx10 pullups 4x3 superset with kettlebell shoulder press 12kg 4x8 ea inverted pullups x7, x8,x9,x9 superset with dumbell lateral raises 10lb 4x10 standing dumbell shoulder press 20lbx12, 20lbx12, 25lbx7, 25lbx8 45 min bike cardio meals granols cereal with almond milk 2 eggs with nutritional yeast green smoothie juice postworkout shake green salad whole grain pasta with vegan creamy tomato sauce brussel sprouts chia seed pudding with protein powder and raspberries green salad vegan bean chili maca sure bar 1/2 green kombucha

workout 10 min stairstepper level 4 20 min incline walk treadmill weight train legs drop set leg extension 80lb,60lb,50lb,40lb repsx8 (3 sets) drop set vertical squat machine 135lb,115lb,95lb,90lb reps x8 (3 sets) drop set glute kickback machine 120lb,110lb,95lb,85lb repsx8 (2 sets) alternating leg sleg press machine 90lbx20, 140lbx15,140lbx15,160lbx15,180lbx15,180lbx15 meals protein bar (sadly it was not vegan) green smoothie postworkout vega shake mixed berries green salad samosa collard wrap protein shake green tea green salad vegan nachos, got a great vegan nacho cheese sauce recipe from happy herbivore scoop protein with water