Frayedendz

monday 3/6 workout incline treadmill 15, speed 3.6 20 min weight train chest flat bench smith machine 30lb 2x12, 40lb2x10, 50lb 2x8 incline dumbell chest press 20lb x10, x12, 25lbx12, x10, 30lb x8 90 degree chest press machine 80lb 2x10 bottom grip. 80lb 2x10 top grip iso lat chest press plate machine 100lb 3x12, 110lb 1x10 seated chest flye machine 70lb x12, 75lbx12,80lbx12,90lbx12 35 min eliptical meals green protein shake kashi waffle with almond butter and coconut oil protein shake apple green salad samosa collard green wrap a few whole grain crackers chickpea soup fresh rasperries/blackberries pumpkin seeds homemade vegan protein bar brussel sprouts whole grain pasta with walnut pesto and creamy tomato vegan vodka type sauce scoop protein powder

headed off to the arnold fest in Columbus for the weekend! very excited!!!! will do a workout at the hotel on Sun and resume journal on Monday

Fri 3/2 10 min eliptical warmup weight train biceps/triceps dumbell incline bench curl 15lb 4x12 superset with lying tricep dumbell extension 15lb 4x12 (this was good today for me, normally i struggle to get 4 quality sets with the 15's) bicep dumbell 7's 15lb x4 seta superset with tricep band pressdown 4x15 dumbell suppination curls 20lbx10,20lbx10,25lbx7,25lbx7 superset with dumbell overhead tri ext. 25lb 4x12 lying bicep band curls 4x10 superset with lying band tricep ext. 4x7 meals mini raw cashew choc bar 1 egg 2 egg whites, nutritional yeast granola cereal with almond milk green juice 1/2 banana protein shake green salad chickpea burger, crumbled into a collard green wrap with avocado spread and red peppers green protein smoothie raw carrots with raw vegan cashew pesto dip green salad brusslel sprouts enchilada pie 1/2 maca sure bar

Thurs weight train legs altenating lunges with dumbells 12lb x12 ea leg, 15lbx10,17lbx8 smith machine squats 40lbx12, 50lbx10, 60lbx8,70lbx8 leg ext machine 55lbx12, 60lbx10, 65lbx10, 70lbx8, 75lbx8 vert hack squat 95lbx12,110lbx12,115lbx12,130lbx12 lying leg curl 50lbx12,55lbx10, 60lbx10, 65lbx10 glute kickback machine 75lbx12,85lbx12,95lbx10,100lbx8,115lbx8 core work meals kashi waffle with almond butter green smoothie kiwi postworkout shake apple green salad enchilada pie chickpea/ roasted tomato soup scoop protein powder with chia seeds

WED 2/29 Still not feeling amazing but got a good workout in weight train back and shoulders seated shoulder dumbell presses 15lb bells x15, 20lbx12,20lbx12,25lbx10 superset with bent over bar row 35lbx15,35lbx15,55lbx12,55lbx12 25lb fwd plate raise 4x12 superset with dumbell upright row 20lbx4 dumbell lateral raises 10lb 4x10 superset with seated band rows 4x12

Tues 2/28 still fighting this flu thing but got a decent leg workout in 30 min bike cardio 3 sets of swiss ball hamstring curls dumbell split squats 15lb bells 3x12 ea side superset with a core excercise straight bar deadlift straight legged 70lb 3x15 supersert with a core excercise dumbell shouldered squats 20lbx12, 20lbx12, 25lbx12, 25lbx12 meals kashi waffle with almond butter green smoothie with choc pro powder nectarine protein bar green salad chickpea/cannelini bean burger, crumbled into an ezekial wrap with red peppers and spinach. made a homemade avocado chipotle "cheese" that went great on it green salad 2 collard green wraps filled with tofu samosa mix

Mon 2/27 woke up with a sore throat and nice little body ache so that was no fun. I forged on and did my workout though later in the day and felt ok during it. treadmill incline to 15. speed 3.5 walk for 20 min weight train chest flat dumbell bench 20lbx15, 25lbx12,25lbx12,30lbx10, 30lbx10 incline dumbell bench 20lbx15,25lbx12, 25lbx12,30lbx10,30lbx10 low chest fly with band around pole 5x10 iso lat decline press chest. plate machine 90lbx12, 90lb x12, 90lb x12, 100lbx8, 100lbx8 assist tricep dip machine 40lbx12, 35lbx8, 30lbx8 90 degree seated chest press machine 65lbx12, 80lbx10,80lbx10,80lbx10 20 min eliptical meals 1 kashi waffle with almond butter green smoothie with choc protein powder pumpkin chia pudding green juice soy grits, granola with choc protein powder and almond milk 1/2 grapefruit post workout shake. VEGA!!! yum! large green salad with 1/2 avocado slice of enchilada bean pie went to bed at 8 in attempt to get rest!!

sounds like your training is going good!! dont worry about how you did on tues too much, I am sure your next workout you will bounce back! Sometimes our bodies just get in a weird funk. I think a lot of times its something thats mentally overwhelming us and boggs your body down. where is the 5k you will be doing? Those are a great time and always such a mixed bag of people, you will have fun. have a blast on your holiday at sea. my sister just returned from a cruise last week, sooo much fun. I'm really enjoying all the goodies in the prize package. the healthforce products are one of a kind for sure. I am addicted to the "earth" product. I have been doing all sorts of things with it.

Fri 2/24 am cardio 30 min bike later weight train biceps/triceps dumbell lying tricep extension drop set 15lb,12lb,10lb,8lb 8 reps each for 3 rounds dumbell bicep curl, bench inclined. drop set 20lb, 15lb, 12lb, 8lb 8-10 reps each for 3 rounds tricep band pressdowns 4x15 band bicep curl (wrapped around pole, lying flat) 4x15 diamond pushups 4x12 dumbell standing bicep curl drop set 25lb,20lb,15lb,8lb 8 reps ea for 3 rounds after each lift i did active rest with kettlebell swings 18kg x20 swings 25 min eliptical meals 1 egg 2 egg whites green juice granola cereal with almond milk, 1/4 banana pumpkin chia protein pudding with cacao nibs 1/2 vega savi seed bar post workout shake green salad jerk season chickpea mixture wrapped in collard green x2 green tea raw spirulina cashew bar green salad vegan gumbo scoop protein powder with soymilk

yes healthforce nutritionals was VERY generous. Those products are super awesome and I wanted to try them for awhile. Big thanks to all the awesome donors. Hopefully this will mean increased sales for them on all of their products! I love the idea of the 12 days of fitness, and I think the timing of it was great and helped boost people through the holidays. I know I enjoyed looking everyday to see what was new and read the new profiles of the featured athletes and trivia stuff etc. very inspiring. nice work!

Thurs 2/22 workout in incline treadmill walk level 15 speed 3.4-4.1 25 min 10 min bike level 14 weight train legs/core I did a superset of every leg excercise witha core excercise leg extension 5x12 55lb,60lb,65lb,65lb,70lb vertical leg press 5x12 80lb,100lb, 120lb,140lb,140lb smith machine split squat 5x10-12 ea leg 30lb 3x 40lb 2x standing glute kickback 5x12 ea leg 70lb, 80lb, 90lb,100lb,115lb meals soy grits, uncle sams cereal, protein powder, almond milk mix. topped with a few savi seeds green juice nectarine potworkout shake mixed berries raw pumpkin seeds collard green wrap with "jamaican jerk seasoned" chickpeas/kale/yam mix) green salad vanilla hemp shake with water 1/4 banana kale salad with avocado, black beans, corn, roasted red pepper. just mashed the avocado and some lemon juice into the mix for a dressing collard green burrito with "taco nut meat" peppers/tomatoes/shredded carrot/homemade chipotle vinaigrette scoop protein powder with soymilk

prize package arrived today!!! so cool. everything is amazing, thanks so much for all the time all of you put into it! it honestly is what I totally needed this week

Today is the best day ever!!! when I got home from work there laid a white box on my porch! The goodie box is more than I could have imagined. All super high quality products! sooooo excited. Some of these I use now and some of these I have always wanted to try, it really felt like christmas morning. This totally made my day/week/possibly month! The hand written note from Robert was awesome, especially since I really look up to him and have a huge amount of respect for him. thanks so much to everyone that made this possible, I can only imagine how much time and effort went into it from start to finish. I truly enjoy the site and since I have been journaling my workouts I have had some nice strength gains and have learned a lot about my workouts and myself. THANK YOU AGAIN!!

Wed 2/22 cardio 45 min bike weight train shoulders/back dumbell squat press 15lb bellsx15 20lb x12 20lb x12 25lbx12 25lbx12 bent over bar rows 60lbx12 60lbx12 60lbx12 70lbx10 70lbx10 fwd plate raise 25lb 5x12 dumbell lat raise 8lb 5x10 band rowing 5x15 dumbell upright row 20lb bells 5x12 seated dumbell shoulder press 20lbx12 20lbx12 20lbx12 25lbx12 25lbx12 meals soy grits, uncle sams cereal cho protein powder, almond milk mix green juice nectarine pumpkin chia seed protein pudding apple post workoput shake with water green salad with savi seeds chickpeas with cucumber,tomato,small bit of hummus lentils, onions chia seeds, hemp powder, almond milk kale salad with lemon and avocado vegan chicken gumbo soup (made a big batch today, came out pretty good)

good stuff on your journal! I like it, nice lifting

Tues 2/21 am cardio 10 min stairstepper 60 min incline treadmill walk strength train legs smith machine squats superset with russian core twist 5x20ea side with 15lb dumbell squats 30lbx12, 30lbx12, 40lbx12, 40lbx12, 50lbx12 lying leg curl superset with captains chair leg lifts 5x15-20 lying leg curl 50lbx12,50lbx12, 55lbx12,55lbx12,60lbx12 smith machine deadlift superset with window wiper abs 5x12 ea side deadlifts 60lbx12,70lbx12,70lbx12,80lbx12,80lbx12 hack squat machine superset with ab kickouts on bench 5x15-20 hack squat 20lbx12, 30lbx12, 30lbx12, 40lbx12, 40lbx12 pm 30 min cardio on bike meals soy grits,shredded wheat, protyein powder, almond milk mix with a few savi seeds green juice green tea apple 1/2 cliff builders bar kiwi post workout shake 1/2 cliff builders bar chickpea salad with tomatoes, beets, cucumber. red wine vinaigrette raw veggie juice lentil soup tabbouli hummus (went to a middle eastern restaurant, soo amazing) green salad spaghetti squash with homemade marinara and homemade brown rice, mushroom mealtballs 1/2 maca sure bar with a scoop of protein powder mixed with unsweetened soymilk

Mon 2/20 workout bike 35 min cardio weight train chest regular pushup superset with dumbell floor press 20lb dumbells 4x10 ea flat bench press with 60lb bar superset with band chest presses 4 x10 ea dumbell flat beanch press with 25lb dumbells superset with band chest fly from low position 4x10ea incline dumbell bench with 25 lb dumbells superset with wide pushups 4x12 ea lying band pullovers 4x10 meals 2 eggs with nutritional yeast green juice 1/4 banana with almond butter pumpkin chia seed protein pudding green tea uncle sams cereal with protein powder, almond milk apple apple protein shake sweet potato, kale, chickpea mix with homemade vegan ranch dressing. lentil soup green salad homemade pita chips with spicy hummus

Fri 2/17 am bike cardio 30 min weight train triceps/biceps tricep kickback 15lbx10 superset with seated curls 15lbx12 15lbx12 s.s. curls 15lbx12 15lbx10 s.s. 20lb curls x12 15lbx10 s.s 20lb curls x12 dumbell lying tri ext superset with standng dumbell outer curls 15lb for the tri ext 4x8-10 reps 15-20lb for the curls 10-12 reps seated overhead tri extension with dumbell, superset with preacher curl 20-25lb for tri ext 4x12-15 reps 20-25lb dumbells for preacher curl 4x 6-10 reps rope pressdown superset with dumbell hammer curl rope pressdown 4x12-15 dumbell hammer 20-25 lbs 10-12 reps my workout was so rushed today because i had a lot going on just one of those days i woud have liked to do more meals 1 egg 2 egg whites, nutritional yeast green juice protein ball vegan protein bar mixed berries kiwi green salad lentil burger kombucha chia seed pudding with protein powder green tea green salad collard green burritos with nut meat, quinoa and pinto beans. 1/2 avocado protein muffin

Thursday 2/16 workout treadmill incline walk 25 minutes 1 hour of powerboxing with some kickboxing. fun!! mini leg workout drop sets of all excercises leg extension 70lb,55lb,40lb 8 reps for 3 rounds with 1 min rest in between vertical hack squat 110lb, 95lb, 75lb 6-8 reps for 3 rounds with 1 min rest in between glute kickback machine 115lb, 95lb, 75lb 8 reps per leg for 2 rounds with 1 min rest in between 20 min easy bike cardio meals oats, uncle sams, shredded wheat with choc protein powder, almond milk protein ball vegan protein bar apple postworkout shake green kombucha green salad lentil veggie burger chia seed, soy yogurt, protein powder mix green juice collard green burritos. quinoa, bean veggie mix wrapped in collard green with avocado, green salad, a few tortilla chips protein cupcake

Wed 2/15 am cardio 30 min on bike pm weight train back/shoulders seated shoulder press with dumbells 15lb bellsx20,20lbx12,20lbx12,25lbx12 bent over row with bar 50lb 4x15 kettlebell push press 12kg 4x 8ea side band high row pull down 4x10 upright row with 15lb dumbells 3x12 seated row pulley machine 3x12 seated smith machine shoulder press 40lb 3x10 meals oats,uncle sams cereal, shredded wheat with protein powder, almond milk 1/4 banana green juice whole food bar green tea veggie quinoa burrito with ezekial tortilla, a few tortilla chips coconut water protein shake protein ball homemade caesar salad with homemade croutons and vegan dressing tofu veggie stirfry

Tues 2/14 am cardio bike 30 min weight train legs mini circuits each circuit is 3 excercises repeated 3x with 10-12 reps 10lb dead ball slam/catch fwd/backward lunge with 15lb dumbells 25lb dumbells straight led deadlift burpees box step ups swiss ball hamstring curl split squat with 35 lb sandbag (did one round with it overhead, 1 round with it behind back and 1 round holding it in front like a front squat) 15lb dumbell side lunge with reach 18kg kettlebell squat 30 min eliptical 10 min high intensity bike intervals 30 sec on 30 sec off meals: oats,uncle sams cereal.shredded wheat with protein powder and almond milk 1/4 banana and mixed berries post workout protein shake green juice green salad lentil burger on ezekial sesame bun green kombucha chia seed pudding with protein powder and unsweetened shredded coconut walnut meat mexican wraps with pico de gallo and avocado. used collard greens as wraps green salad chocolate/orange protein cupcakes found a new website www.proteinpow.com lots of good stuff with recipes using protein powder, some vegan recipes and recipes that can easily be made vegan...these cupcakes called for egg whites but I used "flax eggs" and i used vegan protein powder of course.

super jealous of your workout with Robert last week! awesome job! Also jealous of the whole foods salad you got from the salad bar that day. Seriously when I got there to "build my salad" i will be honest it gets out of control...for me thats like going to a candy store, im like a kid. I have to get just a little bit of almost everything on the salad bar. in fact the whole store is pretty much my favorite place to go. im a food dork. Looking fwd to checking out more of your workouts this week! keep it up!

Monday 2/1 i am back training today after kind of a recovery weekend. did 70 min of easy cardio on sat and rested on sun. today 10 min eliptical warmup weight train chest: smith machine flat bench 20lbx15,40lbx12, 50lbx10 superset with inverted pullupx8 60lbx10 superset with inverted pulluox8 60lbx8 superset with inverted pullupx8 smith machine incline bench 40lbx10 superset with wide pushupsx8 40lbx8 superset with wide pushupx8 50lbx8 superset with wide pushupx8 chest fly pulley machine in low position 20lb 4x10 iso lateral decline press plate loaded 90lbx12, 90lbx12,100lbx10,100lbx10,100lbx10 chest press seated plate loaded slight decline 40lbx12, 40lbx10,40lbx8,40lbx8 90 degree seated chest press 60lbx16, 80lbx10,80lbx9,85lbx10 35 min eliptical meals plain soy yogurt mixed with green protein greens and raw almond butter green juice spirulina nut ball oats, shredded wheat, uncle sams cereal mixed with vanilla protein powder and almond milk cara cara orange broccoli pesto quinoa apple simple protein bar lentil burgers. new recipe I got from yum universe. on ezekial sesame seed bun and homemade oil free dairy free garlic lemon aoilo spread (awesome by the way) asparagus green salad

Fri 2/10 am cardio 30 min bike later weight train biceps/ triceps tricep rope pressdown 4x12 superset with bar bicep curl 4x12 tricep bar pressdown 4x12 superset with band bicep curls 4x12 lying dumbell tricep press 4x8 superset with dumbell seated curl 4x10 tricep seated pressdown machine 4x12 superset with dumbell alternating hammer curl 4x10 tricep assisted dips 4x10 superset with machine bicep curls 4x10 cable pulley reverse tricep pressdown 3x10 superset with single arm cable pulley bicep curl 3x10 30 min eliptical, last 10 min high intensity intervals meals oats/uncle sams cereal mix with a few raw almonds and choc protein powder and almond milk green juice 1/4 banana postworkout protein shake apple green salad a few savi seeds broccoli pesto with red quinoa chia seed pudding with protein powder going to a raw foods restaurant for dinner!! super excited. its one of my favorite places to eat!

Thursday 2/9 workout 45 min incline treadmill walk incline 15 speed 3.4-4.0 weight train legs smith machine split squat 40lbx10, 40lbx10, 45lbx10, 45lbx10 superset with window wiper abs holding 35lb bar 4x10 ea side leg extension machine 55lbx15, 60lbx12, 65lbx10, 70lbx10 superset with plank spiders 4x10 ea side vertical hack squat 95lbx15, 110lbx12,115lbx12, 130bx12 superset with ab kickouts 4x20 leg press machine 90lbx12, 140lbx12, 160lbx12, 140lbx20 superset with ab crunch macine 4x12 incline leg press 100lbx15,120lb12,140lbx12,160lbx10 45 min incline treadmill walk incline 15 speed 3.4 meals cold oats, shredded wheat, uncle sams mix with ground flaxseed and choc protein powder, almond milk mixed berries green tea green juice postworkout shake 1 apple green salad broccoli pesto with red quinoa, mushrooms, roasted red peppers green salad black bean veggie burger with salsa, chopped red peppers and a few crumbled flax chips 1 scoop choc protein powder