Frayedendz Posted January 1, 2012 Share Posted January 1, 2012 Jan 1st. I have never done an online training journal so this should be fun! I workout and eat good pretty strictly and I'm always looking to improve in both nutrition and fitness and this will be a nice challenge and change of pace. I would say I am at about 85-90% vegan at this point I have been making the transition for about a year. I still eat organic eggs and occasionaly fish. Today is my scheduled off day for training sonothing to report with that today. back at it tomorrow meals today ezekial cereal with coconut milk. 1/2 banana, cinnamongreen juice smoothie chia seed pudding with 2 tsp almond buttergreen tea vegan nachos and guacamole while watching some NFL football. my lions lost spaghetti squash with homemade vegan sausage from vegan muscle and fitness blog (check it out great ideas)homemade tomato sauce, mushrooms, caperslarge green salad with EFA vega oil blend and lemon juice vegan hot chocolate with cacao powder Link to comment Share on other sites More sharing options...
Frayedendz Posted January 2, 2012 Author Share Posted January 2, 2012 Jan 2nd Monday 40 min cardio on bikethen 6 rounds of 40 sec on 12 sec off circuit:Kettlebell swing 18kgpushupsdumbell thrusters with 15lb dumbellswall ball with 10lb med ballair squatssumo deadlift highpull with 12kg kettlebell meals today:green smoothievega bar2 small clementines applesprouted granola cereal with raw almonds and chia seeds, coconut milkgreen tea mexican mix with brown rice, quinoa, tomatoes, cilantro, peppers, onions, salsa wrapped in 4 large collard greensorganic tortilla chips on the side vega whole food optimizergreen tea orange roughy fishgold baby potatoesgrilled zuchinnilarge green salad 1/2 red grapefruitvegan hot chocolate with almond milk and cacao powder Link to comment Share on other sites More sharing options...
Frayedendz Posted January 4, 2012 Author Share Posted January 4, 2012 Tues Jan 3rd30 min morning cardio on bike15 min hiits on eliptical in afternoonafternoon leg/core day3x15 ea leg bench step ups from the front3x15 ea leg bench step ups from the side3x12 squats with 16kg kettlebell3x12 squats with 18kg kettlebelldeadlift 90lbs 3x12deadlift 100lbs 3x10forward lunges with 15lb dumbells 3x15 ea legcore work meals2 eggs with salsapomegranate, apple, blueberry fruit saladudis whole grain bread with earth balance coconut butter spreadgreen smoothie vega whole food optimizer with 1/2 banana blended in1 clementine vegan pesto with chick peas, articholes, mushrooms, green onion, sun dried tomatoesapplebrussel sprouts chia pudding with unsweetened coconut, mashed 1/2 banana, raw cacao nibs brown rice with stirfy veggieskale salad with homemade ginger dressing Link to comment Share on other sites More sharing options...
Frayedendz Posted January 5, 2012 Author Share Posted January 5, 2012 Wed Jan 4th30 min am cardio on elipticalafternoon biceps,triceps, shoulders 3x bicep curl to arnold press 15lb dumbell 2x15 then 20lb 2x12tricep rope presdown 30lbsuperset with 20lb dumbell hammer curl 4x1212kg kettlebell pressessuperset with alt. band bicep curls 4x1230lb dumbell preacher curlsuperset with 12lb dumbell tricep kickback 4x12diamond pushupssuperset with 25lb forward plate raise 4x108lb lateral shoulder raisesuperset with 20lb dumbell full bicep suppination curls meals2 eggs with daiya cheese and salsagreen smoothiefruit saladezekial toast with coconut butter spread chocolate protein shake with 1/2 banana green smoothie1 clementinehomemade vegan sausage with mushrooms onions spinach and homemade sauce green kombucha drinkkale saladchick pea pesto salad vegan hot chocolate Link to comment Share on other sites More sharing options...
Frayedendz Posted January 5, 2012 Author Share Posted January 5, 2012 Thursday Jan 5thLeg day 35 min incline treadmill climb at 15.0 incline. speed 3.0 slowest 4.5 fasteststanding hack squat machine 4x12, 95-110 lbslying leg curl machine 4x12 55lbsdumbell in and out hops 4x10 15lb dumbellsdumbell front squats 4x10 15lb dumbellslying leg press 70 lbs 4x12glute kickback machine 1x12 at 75lbs 1x10 at 85lbs 1x10 at 90lbs 1x8 at 100lbs 1x6 at 115lbsseated leg press 1x12 at 80lbs 1x10 at 100lbs 1x10 at 120lbs 1x10 at 120lbs later in afternoon 20 min easy cardio on bike mealsamaranth, raw almond, raw cacao nibs with almond milkmixed fruit1 chocolate protein date ball (homemade) spirulina vanilla protein shakegreen juice smoothie1 clementine brown rice stirfry with gardein chicken strips kale salad1 clementinecitrus raw kombucha drink raw foods pumpkin protein bar gardein pulled pork sandwich on ezekial toastspinach salad with grilled peppers, mushrooms, asparagus, corn,tomatoes. homemade balsamic mustard dressing vegan hot chocolategreen tea Link to comment Share on other sites More sharing options...
Frayedendz Posted January 7, 2012 Author Share Posted January 7, 2012 Fri. Jan 6thmorning cardio 15 min eliptical 15 min bike afternoon weights chest, back, tricepsLawnmower dumbell rows 25lbs 3x12dumbell floor chest press 20lb 3x15, 25lb 3x12tricep bench dips 3x12lying band pullover superset with band seated row 3x15assisted pullups overhand gripsuperset with standard pushups 3x12bent over dumbell row 25lbsuperset with tricep reverse pressdown 3x12dumbell upright rows 20lbsuperset with tricep rope pressdown 3x12 meals1 egg 2 eggwhitesgreen juice raw granola with cinnamon and raw walnuts, 1/2 banana, coconut milk homemade vegan sausage with saurkraut, peppers,onionskale saladgreen tea1 homemade protein chocolate date ball vega bar1 apple1 clementine gardein pulled pork with pickles and lettuce and mustard on ezekial wrapraw spinach salad with EFA oil blend/balsamic dressing vegan chocolate protein smoothie Link to comment Share on other sites More sharing options...
Frayedendz Posted January 8, 2012 Author Share Posted January 8, 2012 Sat Jan 7th70 minutes easy cardio on bike and eliptical meals1 egg 2 egg whites, salsa, nutritional yeastgreen juiceezekial cereal, coconut milk amaranth, chia seed, protein powder mixtureapple chickpea pesto saladraw spinach salad with broccoli slaw chcocolate protein smoothie1 tbsp almond butter raw spinach slad with veggiesbrown rice stirfry with veggies and gardein chicken strips Link to comment Share on other sites More sharing options...
kareno Posted January 8, 2012 Share Posted January 8, 2012 Hi Kelly! Awesome job with consistency in exercise and journaling! Your homemade vegan sausage sounds yummy! And I love Vega products, too. I think of the Whole Food Health Optimizer as my nutritional insurance policy. Keep up the great work! All the best!Karen Link to comment Share on other sites More sharing options...
Frayedendz Posted January 8, 2012 Author Share Posted January 8, 2012 Hi Kelly! Awesome job with consistency in exercise and journaling! Your homemade vegan sausage sounds yummy! And I love Vega products, too. I think of the Whole Food Health Optimizer as my nutritional insurance policy. Keep up the great work! All the best!Karen Karen, thanks. yeah I think consistency in anything is really the key. The Vegan sausage is super easy to make and very filling! Yes the vega products are definitely the best I have ever had, I wish I could afford everything all the time! I usually buy the bars pretty frequently and pre workout energizer but I can only afford a large tub of one of the powders every once in awhile, in between that I get another vegan brand that is good, just doesnt have as much of a full spectrum of things that vega does, but yeah the whole food optimizer is totally like a nutritional insurance policy. Link to comment Share on other sites More sharing options...
Frayedendz Posted January 10, 2012 Author Share Posted January 10, 2012 Mon Jan 9thafter a rest day yesterday back to it today.35 min cardio on elipticalweight train chest and backround 1:standard pushup x20assisted wide grip front pullup x15military pushup, elbows tight to side x15reverse grip assist chinup x15wide pushups x20close grip overhand assist pullup x15decline pushup x15bent over dumbell row 25lb x15diamond close pushups x15lawnmower dumbell row 25lb x 15 ea sidedive bomber pushup x15seated back fly with 15lb dumbells x20I repeated this for 2 rounds, reps remained around 12-15 on everything. Really trying to work on one of my goals which is pullups. very weak point for me. so 2x a week i have been integrating them into workouts either with the assisted machine at the gym or pullup bar at home with chair with plyo box underneath. meals:naked brand protein granola with 1/2 banana, almond milk1 tbsp almond buttergreen juice 1 apple oats, chia seed, chocolate protein powder mixture with coconut milk orangeblack bean, tofu, brown rice mexican mix with romaine and salsa2 flax crackers protein post workout shake with 1/2 cup yam, vanilla powder, nutmeg, cinnamon, small bit of agave spinach salad with veggiesquinoa, adzuki, veggie mix. (basically just a bunch of roasted vegetables with quinoa and balsamic vin) vegan hot chocolate with almond milk and raw cacao powder Link to comment Share on other sites More sharing options...
Frayedendz Posted January 11, 2012 Author Share Posted January 11, 2012 Tues Jan 10th35 min eliptical cardio A.M.afternoon leg training2 rounds of all of these excercises rep range 12-15swiss ball glute raisesswiss ball hamstring curlsswiss ball glute raises with toes on ballforward/backward lunges with 15lb dumbells15 lb dumbell suitcase squats40lb kettlebell sumo squat/calf raiseforward lunge with reach 15lb dumbellsside lunge with reach 15lb dumbellsstanding split squats with 15lb dumbells 30 burpees30 min bike cardio with 10 min of tabata hiits 20 sec on 10 sec off meals1 egg 2 egg whites with salsa and nutritional yeastgreen juiceplain oats with blueberries and unsweetened coconut1 tbsp almond butter post workout choc. protein smoothie with 1/2 banana roasted veggie/adzuki bean quinoa moxspinach saladapple cliff bar tofu, black bean taco salad with romaine, peppers, onions, salsa, pickled jalapenos and a few organic lightly salted chips crumbled in. homemade guacamole choc protein pudding made withalmond milk Link to comment Share on other sites More sharing options...
Frayedendz Posted January 12, 2012 Author Share Posted January 12, 2012 Wed Jan 1135 min cardio in the A.M. afternoon weight training biceps/triceps 4 rounds of all supersets 15lb dumbell curl on preacher bench x15superset with tricep band pressdownx15dumbell hammer curl 20lbx15superset with tricep kickbacks 12lbx15bar bicep curl 50lb (really out of my comfort zone here) managed to get in 6 reps with good formsuperset with diamond pushupsx10 a weak point im really working on trying to go as low as I canband outer bicep curl x12supoerset with reverse tricep pressdown x12dumbell full suppination curl 20lbx12superset with tricep bench dips with feet on medicine ball x1230 min eliptical meals1 egg with 2 egg whites, nutritional yeastgreen juicenaked granola protein cereal with almond milk and a few raw walnuts protein smoothie with 1/2 banana, 1/2 cliff bar quinoa roasted vegetable mixapple1 tbsp almond butter soy yogurt mixed with 1 scoop protein powder raw spinach salad loaded with veggiesorganic chicken wrap with romaine, tomato, pickles, onions, mediterranean garlic sauce (my husband made these mediterranean schwarma wraps and I felt awful for not trying it so I ended up having a little of the chicken so he wouldnt be completely offended eventhough he knows im not really into eating meat hardly at all at this point. Sometimes this happens like when I'm at my parents for sunday dinner and they kinda know my stance on nutrition but they only "halfway get it" sooo i always end up loading up on vegetable type things and kind of avoiding meat and cheese things but then it becomes obvious and I dont want to make it a big deal like im some inconvenience especially since they go through a lot of effort to have us over. thankfully i only deal with this once every 2 weeks. protein pudding Link to comment Share on other sites More sharing options...
Frayedendz Posted January 13, 2012 Author Share Posted January 13, 2012 Thurs Jan 11th35 min eliptical10 min hiits on bikecore worktoday was kind of an "easy day" usually my easy day is on sat but this week i was still a bit sore from my tues leg day so I wasnt ready to hit legs again so I will flip flop the days this week. meals1 egg 2 egg whitesgreen juiceplain oatmeal with 1tbsp almond butter, unsweetened shredded coconut raw pumpkin protein bar green saladedammamesandwich with romaine, tomato, pesto,pickle vanilla protein shake with cinnamonapple wrap sandwichspinach salad with balsamic and EFA oilroasted beet hummus with sesame crackers vegan hot chocolate with raw cacao and almond milk Link to comment Share on other sites More sharing options...
Frayedendz Posted January 14, 2012 Author Share Posted January 14, 2012 Friday 1/13am cardio 30 min eliptical later in the day weight train: chest/ shouldersfloor chest press 25lb dumbells 3x12arnold press 15lb 2x12, 20lb 2x12bar chest press 60lb 3x10forward plate raise 25lb 3x12chest flye with band 3x12dumbell clean/press 25lb 3x12 ea sidemedicine ball pushups 3x10lateral raise 8lb 3x10band chest press 3x15incline seated shoulder press 20lb 3x12wide pushups on perfect pushup bars 3x1020 min esy cardio on bike meals:2 eggs/nutritional yeastnaked granola cerealgreen juice kiwi vega barapple mexican mix with black beans/tofu/veggies/ romaine 1/2 vocado. a few tortilla chips crumbled ingreen juice choc protein pudding. a new mix i made with oats, almonds, chia seeds, bananas/spinach/sesame seeds and a touch of agave. I just put it in food processor and divided it out into small containers for snacks.soy yogurt mix green salad with peppers, cabbage, sunflower seeds, celeryquinoa veggie mix vegan hot chocolate Link to comment Share on other sites More sharing options...
Frayedendz Posted January 15, 2012 Author Share Posted January 15, 2012 sat 1/14/12Today I did a workout DVD from the insanity series. I wanted to do some plyo type stuff and this one had lots of it. lots of jumping and high knees, burpees and stuff like that. it was a 50 min thing and then I did some core work and hit the eliptical for 20 min meals2 eggs with nutritional yeastgreen juicenaked protein granola with almond milk raw oast/ choc protein powder/chia seeds/ almond milk2 clementines post workout blueberry vanilla smoothiewith ground flaxseed black bean tofu taco salad with 1/2 avocado, veggies and salsa. a few no salt blue corn tortilla chipsi also made some cilantro jalapeno walnut vegan pesto while I was cooking my meals for the week and had a few spoonfulls of that because it came out amazing and i couldnt stop eating it! scoop choc protein powder mixed with coconut milk, heated and mixed up for a warm protein pudding. Link to comment Share on other sites More sharing options...
Frayedendz Posted January 16, 2012 Author Share Posted January 16, 2012 Monday 1/16much needed rest day yesterday. my body needed it and I felt fresh todaymealsgreen juicegreen tearaw pumpkin barsmall banana with tbsp almond butter orangeraw oats mixed with protein powder, chia seeds, dried cherries, walnuts quinoa with roasted vegetablesapplegreen kombucha drink vega sports post workout packet made with 1/2 coconut milk 1/2 watergreen tea grilled tofu wrap made with romaine, tomatoes, pickles and garlic saucelarge green salada few kale chips warm protein pudding workout20 min eliptical warmupmini circuit 20 reps of everything repeated 3x18kg kettlebell swing10lb medicine ball chest wall pass10lb medicine ball underhand throwpushupselastic band rowing next mini circuit 15 reps of everything repeated 3x18kg kettlebell swingssisted underhand chinups25lb dumbell chest pressbent over 25lb dumbell rowingwide stance pushups later 20 min eliptical at a faster pace Link to comment Share on other sites More sharing options...
C.O. Posted January 17, 2012 Share Posted January 17, 2012 Where do you get chia seed pudding or do you make it? -Dylan Link to comment Share on other sites More sharing options...
Frayedendz Posted January 18, 2012 Author Share Posted January 18, 2012 Where do you get chia seed pudding or do you make it? -Dylan I just make chia seed pudding with raw chia seeds. Then you can add any liquid you like because they expand when they get wet. I usually do chia, almond milk, blueberries, almonds. and just mix it up, a lot of times I will add some protein powder as well or cinnamon. Its fun, you can add anything you like. its good to make the night before and have in the morning super good and very filling. Link to comment Share on other sites More sharing options...
Frayedendz Posted January 18, 2012 Author Share Posted January 18, 2012 Tuesday 1/17mealsraw oats, protein powder mixture with almonds, dried cherriesgreen tea vega protein shakeamazing grass lemon lime packet with waterclementine vegan chili with pinto beans, brown rice, can tomatoes, spices, onionslarge green salad with savi seeds homemade protein balls with oats, almonds, protein powder, agave, spinach, chia seedsgreen tea marinated tofu with garlic sauce, romaine, tomato, pickleslarge green salad with savi seeds vegan hot chocolate workout20 min eliptical fast pacedlegs workout. i pretty much did 4 sets of everything working down from 12 to 8 reps and increasing the wt each timestanding hack squat machine x 4 setssuperset with backward lungesleg extension machinesuperset with lying leg curlhack squat machnesuperset withdumbell split squatleg press machineglute kickback machine30 min cardio a few hours later. 10 min of it was High intensity intervals Link to comment Share on other sites More sharing options...
Frayedendz Posted January 18, 2012 Author Share Posted January 18, 2012 Wed 1/18mealsoatmeal with protein powder, dried cherries, walnutsroobios tea pumpkin seed protein barapplegreen juice postworkout vega shake with choc almond milk vegan chili with pinto beans and brown rice. spinach salad with a few edammame pods2 sprouted green crackers. (freakin amazing)just bought a few products from a brand called "lydias organics" and they are amazing. i always order things on www.iherb.com and these products caught my eye so I bought the green crackers and the kale krunchies and both are very good raw organic vegan products. marinated tofu with vegetables and garlic saucegreen salad with veggies vegan hot chocolate workoutam incline treadmill walk 30 min incline 15.0 speed 3.9 later weight train shoulders, biceps, triceps mini circuits of 3 excercises repeated each 3x reps are all over the place i was just trying to do as many as I could within 10-20 repsalt dumbell shoulder press 20lb x12 x12in and out bicep curls 20lb dumbells x16 reps total x16tricep kickback 15lb dumbells x15 x12 bicep curl to arnold press 20lb dumbells x11 x11full suppination curls 20lb dumbells x10 x10tricep bench dips x20 x20 upright row 20lb dumbells x10 x10static arm curls 20lb dumbell x8 ea side x8reverse band tri pressdown x15 x15 in and out shoulder fly x16 total x16preacher curl with 20lb dumbells x10 x12lying tricep extension 15 lb dumbells x10 x10 dumbell forward raise combo with lat raise x16 total x16hammer curl with 20lb dumbells x10 x10tri rope pressdown x15 x1545 min bike cardio easy pace best workout so far this week. had a massage yesterday at a great place and my body feels refreshed, Im going to try to get one every 4-5 weeks. Link to comment Share on other sites More sharing options...
Frayedendz Posted January 20, 2012 Author Share Posted January 20, 2012 Thurs 1/19meals:oatmeal with protein powder, dried cherries, ground flaxseed2 clementinesgreen juice postworkout smoothie apple large green saladwhole grain penne with chickpeas, pumpkin seeds and homemade cilantro jalapeno vegan pesto1/2 orangegreen tea strawberry soy yogurt mixed with vanilla protein powder and topped with hemp seedsscoop of chocolate amazing greens mixed with water spinach salad topped with quinoa and chopped apple roasted veggie lasagna. i used zuchinni slices instead of pasta. lara bar workout smith machine squats 40lb 2x10, 50lb 2x10sumo squates 40lb dumbell x 4 setsleg extension machine 50lbx12, 60lbx10, 65lbx8, 70lbx8dumbell side lunges with 17lb dumbells 2x12 ea sidehack squat machine 4x increased wt ea setbench step ups x20 ea leg stairmaster machine 10 min 30 sec on 30 sec off intervals then 20 min moderate pace later in day 30 min on bike Link to comment Share on other sites More sharing options...
Frayedendz Posted January 21, 2012 Author Share Posted January 21, 2012 Fri 1/20meals:3 egg whites with spinach and salsaoatmeal with dried cherries, walnutsgreen juice vega chocolate savi seed bar (mmmmm so awesome)2 clementines spinach saladwhole grain penne with cilantro pesto. added nutritional yeastroobios tea vega whole food optimizer2 small homemade protein balls mixed green salad with 1/2 avocado and other veggies. topped with sesame seeds roasted veggie zuchinni "noodle" lasagna vegan hot chocolate workoutam cardio 30 min elipticalpm weight train chest/back flat bench press50lb 2x1060lb 2x10assisted pullups overhand gripx12x12x12superset with diamond pushups x12x12x1225lb dumbell lawnmower row x12x12x12superset with swiss ball dumbell chest press 25lb x12x12x12band chest fly x15x15x15superset withstanding band rowing x15x15x15incline dumbell chest press 25lb x12x15x15superset with sandbag bent over row x12x15x15lying band ullover x15x15x15superset with kneeling band wide row x15x15x15 Link to comment Share on other sites More sharing options...
Frayedendz Posted January 22, 2012 Author Share Posted January 22, 2012 Sat 1/212 eggs with salsa1/2 avocado on slice of ezekial breadblueberriesgreen juice oats with protein powder, chia seeds,dried cherriesapple mix green saladquinoa with vegetables protein shake with ground flaxseed addedroobios tea seared tuna steaksaladedammame protein pudding workout recovery day115 minutes on bikerest day tomorrow, back in action on monday Link to comment Share on other sites More sharing options...
Frayedendz Posted January 24, 2012 Author Share Posted January 24, 2012 mealstoasted ezekial sandwich with almond butter and 1/2 peanut buttergreen juice oatmeal with protein powder, dried cherries, walnuts2 clementinesblueberriestea roasted butternut squash with sage pestoaduki beans with carribean spices2 greens crackers postworkout protein smoothie dinner at someones house....in an attempt to not be rude i had some greek salad and the smallest nugget of pork tenderlion I could find. I had no interest in it and had a scoop of vega whole food optimizer when I got home with some green crackers. I totally avoided the greasy breadsticks and the store bought mashed potatoes loaded with preservatives, no interest. I just dont crave meat at all at this point. I'm totally fine without it, theres just the times here and there when im at someones house or something that are hard to find other things to eat that are of any nutritional value. I sometimes have a smoothie before I go over which I did this time so I wasnt really hungry. workout:shoulders/ bicepsmini warmup circuitband curls 35lb sandbag clean press25lb plate throw10 reps ea circuit style repeat 3x straight bar curl 25lb 4x12supersetstanding arnold press 20lb dumbells 4x12 dumbell full suppination curl 20lb 4x12superset withseated shoulder press 25lb 4x12 dumbell lateral raise with pour 8lb 5x10superset with front plate raise 25lb 5x10 dumbell hammer curls 15lb 4x10superset with preacher curl 40lb 4x10 Link to comment Share on other sites More sharing options...
Frayedendz Posted January 24, 2012 Author Share Posted January 24, 2012 Tuesmealstoasted ezekial sandwich with almond butter and 1/2 bananasmall applegreen juice postworkout protein shake 1/2 cliff barclementine zuchinni noodle roasted veggie lasagnalarge green salad3 green crackerstea protein smoothie butternut squash with sage pestogreen saladaduki beans with carribean seasoning vegan choc protein pudding workoutincline walk on treadmill 32:0015 incline, speed 3.3-3.5 legssmith machine deadlift 2x70lb, 2x90lb reps 8-10superset with 25lb plate bench steputs 4x 12 ea leg standing hack squat machine 110lbs 3x12superset with ab chair straight leg raises 3x12 leg extension 65lb 3x12superset with backward lunges with 15lb dumbells 3x12 lying leg curl 65lb 3x12superset with lying leg raises with 15lb weights above chest 3x12 glute kickback machine 110lb 2x10 ea leg, 115lb 2x8 ea leg later 35 min easy cardio on bike Link to comment Share on other sites More sharing options...
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