Jump to content


  • Posts

  • Joined

  • Last visited

Posts posted by Andreafrancis

  1. Congratulations, your progress is so awesome! Robert posted a facebook link to your progress photos. I suddenly feel like I can tackle the last 10 pounds which shouldn't take more than a couple months but seems overwhelming. Anyway I have to tell you, since you want ghetto-booty, that when I was training earlier this year I developed the most amazing butt. I had been doing walking lunges around a track with 40lbs in a backpack. You don't need to carry that much weight, I worked up to a heavy weight over a few weeks, the results probably will be the same with less weight and proper form. If you try this go easy and light to protect your knees at first. I walked around the track twice, pulling up with my forward leg and not pushing off with my back leg. 30 minutes total twice a week. I wasn't looking for a ghetto-booty AT ALL but it was a super nice side effect.

  2. I'll be meeting up with veganmomma in a couple hours, I'm in Philly now, going to a veg restaurant. Trying to decide if I should nap now or not, got here 2:15am and chatted with the cousin I'm visiting til 4am or so. I'll update my journal while I decide. Eating too much cake but I did have a spinach banana smoothie and had yummy sushi in the market here. Thursday night cardio: started my SRT training, climbed 1350' (675' x 2) in 34:43/31:15minutes. About four years ago I timed myself on a 400' drop and did it in 28 minutes, so I'm definitely in better shape. It can only get better and I'm looking forward to the day it doesn't suck so much. My goal: 1) two practices a week. 2) 2700' with 40lb pack in under 2hours by February.

  3. My workout from last Friday. Again I didn't bring my workout plan with me so I made it up.


    Walking Lunges

    18 steps with 15lbs in each hand X 3


    V Squat

    90lbs X 10 X 2

    70lbs X 10 X 1 going a bit lower



    30lbs x 12 X 4



    20lbs each hand X 15 X 3


    Standing Calves

    50lbs X 12 X 3



    40 crunches, abs were too tired to do more or i was too lazy to push myself, i don't know i can't tell


    I'm still sore! I wonder what did me in.


    Eating has been ok. This week I'll try to plan my day in advance and prepare all foods ahead of time and bring it along with me. This weekend I might meet veganmomma in Philly!

  4. Eating has been good last couple days, lots of veggies. Today fries and a pop. but the rest was ok.


    HOWEVER, I don't know how I let this happen, I thought i did what was a LIGHT legs workout on friday, but I must have become extremely unfit cause I was and still am in HUGE pain, my calves, hams, glutes, I could cry, everytime I move after sitting for a few minutes kills...I limp and hobble around, and I had no time to rest, it was a survey day Saturday and Sunday I had to lead an outdoors trip for my club, SOO PAINFUL, after you move a bit the pain lessens but gosh, I thought I was being wimpy during the workout. Plus the same day I rockclimbed a couple hours and had some soreness in my upper body but not nearly as bad. I don't think I will recover for a few more days yet.


    As for food I made a delicious kale/chickpea curry, blending onions and frying them in a bit of oil til brownish makes them sweet and yummy. And yesterday had my yummy black bean burrito with avocado and salsa and lots of veggies.

  5. So today I didn't follow my diet but I didn't go crazy on the junk...that's kind of acceptable. Actually I did go overboard on the carbs I noticed now that I'm writing it out.


    Morning: Rice/Millet cereal with Ginger Zing granola, Grape nuts, bits of pear and craisins thrown in, in no sugar Almond Milk

    Snack: did I have one? don't remember I had a camomile tea

    Lunch: Burritos; black beans, salsa, corn, cucumber, red pepper, avocado, cumin, in a whole wheat wrap.

    Snack: Whole wheat wrap and peanut butter and jelly

    Dinner: Protein bar and a few nuts

    Snack: apple and whole wheat wrap and peanut butter and jelly


    Tomorrow I'll stick to my diet plan better.

  6. Hi Ron, I just checked out your workouts, they're sort of extremely hardcore, I'd love to workout with you (or just be in the same gym while you workout ) As the date approaches I'll get a better feel for how my weekend will play out. When do you usually work out?
    I workout in the living room of my apartment which only fits ONE person


    So since I would make two people I guess we're just meeting?

  7. We actually have a VBB lunch group in DC now that meets once a month. I think your visit might coincide with that lunch gathering!


    This is great! When you have the exact date and time please post it so I can work my schedule around attending it!



    I live in Philly and I'm free both Sept. 27th and 28th.




    Hi Ron, I just checked out your workouts, they're sort of extremely hardcore, I'd love to workout with you (or just be in the same gym while you workout ) As the date approaches I'll get a better feel for how my weekend will play out. When do you usually work out?

  8. I got up went straight to the gym without thinking so I had no time to talk myself out of it. Forgot to bring my workout plan though. I hit biceps, delts and triceps.



    85lbs 20 reps Chinups

    85lbs 20 reps Pullups

    70lbs 12, 10 reps Chinups

    70lbs 10, 6 reps Pullups


    Bicep DB Curls

    15lbs 10 x 2

    10lbs 10 reps


    DB Front Raises

    10lbs 13 reps

    12lbs 10 reps

    15lbs 5 reps

    12lbs 10 reps


    Bent Arm Side Raise

    10lbs 12, 10 reps

    8lbs 8 reps (L arm tired!)


    Reverse Flies

    8lbs 12 x 2 reps

    5lbs 15 reps


    Shoulder Press Machine

    10lbs 8 x 3 reps


    Triceps DB overhead

    10lbs 12 reps

    12lbs 10, 8 reps


    Triceps Cable Pulldown

    20lbs 5 reps

    12.5lbs 12 x 2 reps

    I still hate doing triceps. I'll work on them more 'til I love em.



    Crunches 30x3

    Bicycle 30x3

    Don't know the name, butt lifts 20x3


    35 minute easy elliptical


    Eating is not good today, one clif builder and one iced venti soy toffenut latte so far.

    I'm setting a short term goal: by Sept 26th lose 3lbs and gain back lost muscle in quads and delts. Improve hams and triceps. Eat well each day. Take the xtend every workout. Cut out sugar. Plan menus ahead of time and cook meals to take on the go...

  9. I'm back from a long vacation. I have many a goals for myself this year. This coming March I'm going on a major expedition and need to train. Love having something to work towards, it'll make weight training so much easier. My goals revolve around becoming extremely fit in all areas so i can keep up with the others, be a strong and reliable team member, and not kill myself.

    I started training my newly adopted doberman/german shepherd to run with me, she's still very aggressive towards anything/anyone else but me and the family. She needs to be seen by a behaviourist cause she's fricken psycho. Poor thing I wonder what her previous life was like before she arrived at the shelter.


    Some goals:

    Bike and Run more with hills to develop more leg strength and endurance

    Stair climb with 50lb pack (buildings or stepmaster)

    be able to do 2 pull ups and 5 chin ups

    Up my weights significantly to build strength and power

    weight train in endurance too, lift lighter but much longer

    Rock climb/kayak for fun ways to build upper body strength

    Other technical stuff specific to the expedition...so fun!!!!

    Improve spanish


    It'll be a busy busy year! but soo awesome.


    Workout for today was just a short stressful run with my dog in the rain. I ate a couple berry protein shakes, some granola, two gala apples, a veggie tofu coconut curry and had a soy latte with 3 espresso shots (which keeps me awake for exactly 9 hours, 3 more hours to go then it should wear of and then just maybe sleep will finally happen.)

  10. I definitely would attend VV East! I was almost willing to drive the 43 hours to Portland this past summer but an 8 hour drive is much much nicer.


    And unless you can take two vacations like this a year, I think holding them on alternate years would be best since I'd expect/hope to meet you there!

  11. Today a friend woke me up at 5:50am and I biked her to work. I alway forget how productive I am for the entire day when I work out first thing in the morning. I even mopped today and I rarely mop. It was a 25km round trip lots of hill. Now I'm dog training my monster. There is a bar installed in the hallway to do pullups and hang from in the house! So fun, I've set my goals. Currently I can not pull myself up without a little jump and can do a couple half pullups from the top. My goals is to do two complete pullups without the jump start by Sept 15. Nice to have it in the house, I look forward to training on it. Also hanging from it now at 60sec.


    Eating: very clean today so far! I've set my alarm clock to go every three hours so I don't forget to eat or so I won't overeat.

  12. Muchas gracias por el libro de espeleología Lena! I've been trying to accumulate technical terms from the internet but this book has everything I need plus the internet is not always accurate. It covers the technical side really well and that vocab is so hard to find! Thanks so much, such a nice surprise.


    Birte and Inga had a blast with you. I love her first coconut story. Apparently you know your buildings...anyway they are both so thankful to you.


    Talk soon!

  • Create New...