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Holly's 2013 Training Journal


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Food and Exercise Log for 01/03/2013

 

1st Meal: Green smoothie with 8 cups chopped kale, 1 tbs chia seeds, 1 frozen banana, 1 scoop TJ Soy Protein, 1 cup Pineapple and 1 cup H20

2nd Meal: 2 cups melon and 1 1/2 cup grapes

3rd Meal: Large Salad with 1 head Chopped Romain Lettuce, 1 sweet onion, 2 Roma Tomatos, 1 cup chopped Mushrooms, 1 cup Black Eyed Pea Chili leftover from New Years Day and 1/4 cup balsalmic vinegar.

4th Meal: Orange

5th Meal:Green Smoothie 8 cups chopped kale, 1 frozen banana, 1 scoop TJ Soy Protein, 1 cup Pineapple and 1 cup H20

 

Cardio: 45 Min HIIT Spin Class

Chest and Tricept:

Incline DB Press: 15x12, 20x10, 20x10

Rope Pushdown: 35x12, 35x10, 35x10

DB Bench Press: 20x10, 20x10, 20x10

Skull Crusher: 15x10, 15x10, 15x10

Incline DB Fly: 15x10, 15x10, 15x10

Standing DB French Press: 25x10, 25x10, 25x10

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Hi Mini Forklift,

 

I have been weight training for about 4 years. Before that I did mostly cardio and toning work. I use whatever greens are on sale! Right now I'm using Glory Foods Greens. It is convienient because they are prewashed and ready to throw into my Vitamix. Once a week I try to stock up on Collards, Kale and Mustard greens this week.

 

Thanks for the warm welcome!

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It's not even 8 and I'm done with the gym for today! I've got a going away lunchone with a friend who is "retiring" to stay home with her two kids so I hit the 5:50 AM Spin class at the gym this morning.

 

Cardio: 45 Min HITT Spin Class

Bicepts and shoulders

Arnolds: 15x10, 15x10, 15x10

Front and Side Strait Arm Raises: 5x10, 5x10, 5x10

Hammer Curls: 15x12, 15x12, 15x12

Shoulder Press: 12.5x10, 12.5x10, 12.5x10

Concentration Curls: 15x10, 15x10, 15x10

 

1st Meal: 2 Scoops Garden of Life Raw Meal

2nd Meal: Miso Soup with Wakame (Sea Weed) and Edamame

3rd Meal: Salad with Black Bean Burger

4th Meal: Green Smoothie with 6 cups chopped Collard Greens, 1 frozen Banana, 1 Tbs chia seeds, 1 scoop Soy Protein Isolate

5th Meal: Large Salad with Beans and Salsa

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I don't work out on the weekend but here is my meal plan for today.

 

Meal Plan 1/5/2013

 

1st Meal: Green smoothie with 1 scoop TJ's Soy Protien, 8 cups collard greens, 1 Tbs Chia seeds, 1 banana and 1 cup water

2nd Meal: Orange

3rd Meal: Large green salad, with 1 cup mushrooms and 1 cup Texas Caviar http://fatfreevegan.com/blog/2010/02/24/texas-caviar-black-eyed-pea-salsa-or-salad/

4th Meal: Miso soup with wakame and tofu

5th Meal: Large green salad, with 1 cup mushrooms and 1 cup Texas Caviar http://fatfreevegan.com/blog/2010/02/24/texas-caviar-black-eyed-pea-salsa-or-salad/

6th Meal :Green smoothie with 1 scoop TJ's Soy Protien, 8 cups collard greens, 1 banana and 1 cup water

 

Fat 12.7g 9.2%

Saturated Fat 1.2g

Cholesterol 0mg

Sodium 3,474.8mg

Carbohydrates 207.3g 66.4%

Fiber 53.2g

Sugars 93.8g

Protein 76.5g 24.5%

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Meal Plan 1/8/13

1st Meal: Green Smoothy with Kale Greens, Banana and Chia Seed

2nd Meal: Miso Soup with Tofu and 1 cup blueberries

3rd Meal: Large Green Salad with Romain, Texas Caviar and Pineapple Salsa mmmmmmmmmmmmmmm!!!!

4th Meal: Veggie and Bean Soup

6th Meal: Green Smoothy with 3 Tbs Hemp protien, Collard Greens, and Stevia

7th Meal: Black Bean Soup served over brown rice

 

Cardio: 45 Min Spin Class at noon and 20 Min Elliptical in Evening

Weights: Tuesday - Back

 

Reverse Grip Bent Over Row (15*, 12*)

4 12, 10, 8, 8

 

Wide Grip Pull Down

3 10-12

1 Arm Cable Row

3 8

Hyper Extensions

3 12-15

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Yesterday was a rest day for me but I still did a spin class.

 

Today isThursday - Chest and Biceps

 

Chest

 

Incline Dumbbell Press 4 sets 12, 8, 8, 8

 

Pec Dec 3 sets 10-12

Dumbbell Flys 3 sets 10-12

Push Ups 3sets to Failure

 

Biceps

 

Dumbbell Curl 4 sets 12, 10, 8, 8

 

EZ Bar Curl 3 sets 10-12

Dumbbell Reverse Curl 3 sets 10-12

Rope Curl 3 sets 10-12

 

 

Meal #1: Green smoothy with Collard Greens, 1 Tbs chia seeds and 1 scoop Pea Protein

Meal #2: Miso soup with tofu, miso paste and wakame

Meal #3: Large romain salad with Texas Caviar, mango salsa and 1/2 avocado

Meal #4: 1 scoop Pea Protien mixed with water and small pear

Meal #5: 1/2 cup brown rice and 2 cups Black Bean Soup

 

Fat 32.7g 17%

Saturated Fat 3.4g

Cholesterol 0mg

Sodium 4,970.6mg

Carbohydrates 245.2g 56.7%

Fiber 73.9g

Sugars 57.3g

Protein 114g 26.3%

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Meal #1 Green Smoothie with Collards, banana and Pea Protien Powder

Meal #2 Green Smoothie

Meal #3 Large Green Salad with onions, mushrooms, tomatos and 1/2 avocado

Meal #4 Pea Protein Powder and water

Meal #5 Large Green Salad with guacamole, salsa, beans & onions

 

Fat 36.6g 22.7%

Saturated Fat 4g

Cholesterol 0mg

Sodium 798.1mg

Carbohydrates 180.2g 49.5%

Fiber 64.3g

Sugars 58.4g

Protein 101.1g 27.8%

 

Squats 5 Sets 12, 10, 8, 8, 8

 

Wall Squat 3 Sets 12-15

Leg Extension 3 Sets 12-15

Sissy Squat 3 Sets 20-25

Hamstrings

 

Leg Curls 4 Sets 12, 10, 10, 10

Straight Leg Deadlifts 3 Sets 15, 12, 10

Calves

Seated Calf Raise 3 Sets 12, 10, 10

Standing Calf Raise 3 Sets 20, 15, 15

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I have been playing single parent while hubby is out of town so I haven't had a chance to post my meals and workout rotation.

 

Shoulders and Triceps:

 

Shoulders:

 

Seated Dumbell Press RepsXlbs

15/12.5, 12x12.5, 10x12.5, 9x12.5

Dumbell Lateral Raise

15x5, 12x5, 15x5

Dumbell Revese Fly

12x12.5, 12x12.5, 12x12.5

Dumbell Shrugs

16x35, 12x35, 12x35

Triceps

EZ Bar Close Grip Bench Press

12xEZ, 12xEZ, 12xEZ

Dumbell Kickbacks

12x10, 12x10, 12x10

Rope Pushdown

10x22.5, 10x22.5, 10x22.5

 

Meal #1 Green Smoothie with Collards, Pea Protein, Banana and Strawberry

Meal #2 Green Smoothie with Collards, Pea Protein, Banana and Strawberry

Meal #3 1 Cup Shelled Edamame

Meal#4 Large Green Salad with 6 cups shredded Romain, 2 roma tomatoe, 1 sweet onion, and 1 cupwhite mushroom and 4TBS Balsalmic vinegar

Meal #5 Pea Protein, wheat grass powder and spirulina mixed with water

Meal #6 1 cup Black Eyed Pea Hummus with baby carrots

 

Fat 26g 17.7%

Saturated Fat 2g

Cholesterol 0mg

Sodium 756.1mg

Carbohydrates 175g 53%

Fiber 46.7g

Sugars 71.6g

Protein 97.1g 29.4%

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Meal #1: Green Smoothing with Collard Greens, 1 Scoop Hemp Protein, 1 Scoop Pea Protein, 1 banana, 1 cup strawberries

Meal #2: Green Smoothing with Collard Greens, 1 Scoop Hemp Protein, 1 Scoop Pea Protein, 1 banana, 1 cup strawberries

Meal #3: Large Green Salad with 6 cups shredded Romain, 2 roma tomatoe, 1 sweet onion, and 1 cupwhite mushroom and 4TBS Balsalmic vinegar

Meal #4: 1 Cup Shelled Edamame

Meal #5: Pea Protein, wheat grass powder and spirulina mixed with water

Meal #6: Eating out. Subway salad all the Veggies!

 

Fat 30.9g 18.5%

Saturated Fat 2.1g

Cholesterol 0mg

Sodium 667.5mg

Carbohydrates 187.9g 50%

Fiber 60.9g

Sugars 84.2g

Protein 118.3g 31.5%

 

Cardio 45 Min Spin Class

Today isThursday - Chest and Biceps

 

Chest

 

Incline Dumbbell Press 4 sets 12x15, 8x15, 8x15, 8x15

 

Pec Dec 3 sets 12x35, 12x35, 12x35

Dumbbell Flys 3 sets 12x12.5, 12x12.5, 12x12.5

Push Ups 3sets to Failure

 

Biceps

 

Dumbbell Curl 4 sets 12x15, 10x15, 8x15, 8x15

 

EZ Bar Curl 3 sets 10xEZ, 10xEZ, 10xEZ

Dumbbell Reverse Curl 3 sets 10x15, 10x15, 10x15

Rope Curl 3 sets 10-12

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TGIF! It's been a Loooooog week and I'm looking forward to a 3 day weekend!

 

Meal Plan today:

Meal #1: Green Smoothing with Collard Greens, 1 Scoop Hemp Protein, 1 Scoop Pea Protein, 1 banana, 1 cup strawberries

Meal #2: Green Smoothing with Collard Greens, 1 Scoop Hemp Protein, 1 Scoop Pea Protein, 1 banana, 1 cup strawberries

Meal #3: Large Green Salad with 6 cups shredded Romain, 6 Cherrie tomatos, 1/2 cup green pepper, 1/4 cup garbanzo beans 4TBS Balsalmic vinegar

Meal #4: 1 Cup Shelled Edamame

Meal #5: Pea Protein, wheat grass powder and spirulina mixed with water

Meal # 6: 3 Veggie Sushi Rolls and Miso Soup

 

Fat 41.4g 17.6%

Saturated Fat 3.3g

Cholesterol 6mg

Sodium 2,142.2mg

Carbohydrates 304.9g 57.6%

Fiber 62.9g

Sugars 97.2g

Protein 131.6g 24.9%

 

Training:

50 Min Spin Class with Laura (She's tough!)

 

Leg Day

 

DB Squats with 25lb Dumbells 5 Sets 12, 10, 8, 8, 8

 

DB Wall Squat 3 Sets with 20lb Dumbells 12x50, 12x50, 12x50

Leg Extension 3 Sets 12x80, 12x80, 12x80

Sissy Squat 3 Sets 12xBW, 12xBW, 12xBW

Hamstrings

 

Leg Curls 4 Sets 12x45, 10x45, 10x45, 10x45

Straight Leg Deadlifts with 2 20lb DB 3 Sets 15x40, 12x40, 10x40

Calves

Seated Calf Raise 3 Sets 12x50, 10x50, 10x50

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  • 2 weeks later...

Meal #1: Green Smoothie with Collards, banana, and one scoop hemp protein

Meal #2: 2 manderine oranges

Meal #3: Vegan Chicken lo mein and side of collard greens

Meal #4: Green Smoothie with Collards, Mango and one scoop hemp protein

Meal #6: Brown Rice bowl with pinto beans, chopped onions, chopped jalopenos, cilantro and salsa

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  • 8 months later...

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