TheFitnessGirla Posted January 21, 2012 Author Share Posted January 21, 2012 Yesterday and today I made them rest days... My body is still weak from the flu-like virus thing. And surprise surprise, I've lost 4lbs! I look positively scrawny! I'm tired and weak, so I'm. Just gonna rest for the weekend and try to eat the best I can. I got some vitamin vials with ginseng from my doctor. They are supposed to give me energy. I prefer real food. So I'm jusst gonna list what I had yesterday and today, and will do the same for saturday and sunday. Thursday:Meal#1: Soy latte and whole grain raisin breadMeal#2: banana, tangerine orange and peanutsMeal#3: quinoa sprinkled with nut yeast, roasted tofu, raw veggies, beansMeal#4: soy protein shakeMeal#5: whole grain pasta and raw veggies salad w/ vegenaise FridayMeal#1: whole grain raisin bread with peanut butter, cup of chaiMeal#2: soy protein shake, peanutsMeal#3: quinoa sprinkled with nutritional yeast, tempeh, raw veggiesMeal#4: pineapple, banana, almondsMeal#5: warm soymilk with 2 tbs of milled flaxseeds, wholegrain raisin bread, peanut butter I hope I feel better on Monday, I do need to workout! Fitness keeps me sane and happy! Link to comment Share on other sites More sharing options...
TheFitnessGirla Posted January 29, 2012 Author Share Posted January 29, 2012 I have been PRETTY bad at updating my fitness log here. I know there shouldn't be excuses for it, but I truly have been under the weather. I feel pretty bad about my lack of updating because it is my intention to inspire others into taking up a healthier life style, especially those who have been overweight their whole lives, just like I was. I know that there's always that one person watching and that every word counts. One never knows how liives can be touched by the actions we perform. That is what keeps me going in times when frustration gets the best of me. I don't want those who see me as a role model to quit, so I don't. That alone keeps me going. So you that are reading this, if you're thinking about quiting, DON'T. If lack of results and frustration are getting the best of you, keep charging, keep pushing, keep fighting for your dreams, for the life and body you've never had but that is rightfully yours! STAY in the battle. Take time to regroup iif you need to, but DON'T quit! I started my regular workouts last Monday, I've been pretty disciplined about it. I added planks to my regular abs workout, and I'm randomly planking during the day. The other day I participated in the #plankanhour challenge, in which I performed a regular plank and a side plank for each side, one minute each, every hour for 12 hours Not bad, huh? Gonna post everything I did during the week! Been a good girl when it comes to food too, no crackers whatsoever, lol! Link to comment Share on other sites More sharing options...
TheFitnessGirla Posted January 29, 2012 Author Share Posted January 29, 2012 (edited) Monday was arms and abs Narrow pushups 4/10Seated tricep press 4/8-20lbs SupersetsCable one arm tricep extension 3/8-20lbsOne arm reverse grip tricep pushdown 3/8-20lbs Skullcrusher 3/8-5lbs discs EZ barClose grip bb bench press 3/8-15 lbs discs EZ. Bar Regular setsIncline alternate bicep curl 4/8-15lbsBB curl 21's (2 sets)-EZ bar, 5lbs discsReverse crunches 3/25Decline crunches 3/25Roman chair bent knee leg raise 3/15 Edited January 29, 2012 by TheFitnessGirla Link to comment Share on other sites More sharing options...
TheFitnessGirla Posted January 29, 2012 Author Share Posted January 29, 2012 Tuesday was Legs Wide stance barbell squat (empty 45lbs bar) 4/8 last to failure Leg extensions 4/25, last to failure (light) 30 lbs Lying leg curl 4/25, last to failure (light) 30 lbs Single leg squat, body weight(foot on bench) 4/10 Single legged DB deadlift-10lbs 4/10 Standing calf raise- 15 lbs 4/15 (holding last rep) Seated calf raise- 45lbs 4/12 Link to comment Share on other sites More sharing options...
TheFitnessGirla Posted January 29, 2012 Author Share Posted January 29, 2012 Wednesday was chest and abs BB bench press medium grip 5/8 (1st empty 45lbs bar- 2 sets 5lbs discs- 2 sets 10lbs discs) Reverse tricep bench press 4/8 (empty 45lbs bar) SupersetDB flyes 4/8- 20lbsDB bench press 4/8-20lbs Incline. DB press 4/8-20 lbsBench dips 4/8- bodyweight Regular setsCable crossover 4/8-20lbs Abs:I did the #plankanhour challenge, planking for 60secs every hour for 12 hours. This is how I did it: 6regular planks for 60sec (1 every hour, for 6 hours)6side planks on each side, 60secs each (1each side, every hour for 6 hours) The remaining 6. (6 regulars, 6side for each side) performed at the gym as follows: Regular-right side-left side 60secs each, no rest. Then rest 60secs and perform the next set Other abs exercises:Inclined crunch 3/25Bent knee leg raise on bench 3/25Stability ball crunch 3/15 Incinerated my abs! Link to comment Share on other sites More sharing options...
TheFitnessGirla Posted January 29, 2012 Author Share Posted January 29, 2012 (edited) Thursday was Shoulder dayCardio for warm up-Spinning bike for 10 minutes moderate intensity Arnold DB Press 4/8-15 lbsSeated bent over delt raise 4/8 last to failure -10 lbsStanding Palm In, one-arm DB Press 4/8-20 lbs SupersetFront DB raise 4/8- 8lbsStanding DB upright row 4/8- 15lbs Side lateral raise 4/8-10lbsReverse Flyes (face down on inclined bench)- 20lbs Cardio for cool down- 10mins on spinning bike moderate intensity Edited January 29, 2012 by TheFitnessGirla Link to comment Share on other sites More sharing options...
TheFitnessGirla Posted January 29, 2012 Author Share Posted January 29, 2012 Friday was back day, one of my faves, yey! BB stiff leg deadlift 4/8-25 EZ barLying T-bar row 4/8- 25lbs discWide grip lat pulldown 4/8 (last a drop set)-50lbsSeated cable rows 4/8 (last a drop set)-60lbsStraight Arm Pull. Down 4/8-40lbsOne arm DB row 4/8-25 lbs Link to comment Share on other sites More sharing options...
TheFitnessGirla Posted January 29, 2012 Author Share Posted January 29, 2012 Saturday was leg day. Gym opens late on Saturdays and I had a lecture/conference to attend so I did it at home: Body weight squats static holds 10reps of 30sec holdBody weight lunges static holds 10reps of 30sec hold each leg - alternatingWall sits 10reps of 30sec holdSingle leg squat (foot on chair) static holds 10reps of 30sec hold-alternating Weighted Glute bridges 25lbs 4/15 repsGlute kickbacks (on the knees) 4/25Hip extensions with DB- 15 lbsOne leg bb deadlift - 10 lbs discs-4/8 Link to comment Share on other sites More sharing options...
TheFitnessGirla Posted January 29, 2012 Author Share Posted January 29, 2012 I am participating in a contest called "Create an Inspiration" organized by Fierce Forward. One has to submit a picture that pretty much represents your "fitness you" and write a message that will inspire others to take up a healthier lifestyle. To vote for me, you just need to like my picture. I'm not much into popularity contests, and gave some serious thoughts to even entering this one, it is not my usual move, but one of my goals this 2012 is to move out of my confort zone and "do stuff" that makes me "antsy" to gain confidence. The weight came off, but confidence it's taking its time to surface. Anyway, I need my #veganfamily to support me on this one. To win means a lot for I think I have a powerful message to spread. To support me and back me up on this one, just go to the link below and like my picture. If you wish to leave an encouraging comment, feel free to do so. You may also support me by sharing the picture on your wall and encouraging your friends to like it as well. Thank you all for your time and support. Being part of this community has positively impacted my life in MANY ways. I want to emulate Robert Cheeke by providing a positive example others can relate to: a real person losing weight and getting fit in a healthy way. Again, thank you for supporting my cause! @TheFitnessGirla https://m.facebook.com/photo.php?fbid=337883149568508&id=109129772443848&set=a.337882852901871.78243.109129772443848&refid=0&_rdr Link to comment Share on other sites More sharing options...
TheFitnessGirla Posted January 30, 2012 Author Share Posted January 30, 2012 Sunday was rest day for me. But I couldn't resist the temptation and did the "Pull Day" routine from Jamie Eason's LiveFit trainer. It goes as follows: Bent over dumbbell back rowStraight arm DB pullover (used a chair as bench)Seated DB curlPreacher Curl (with a beach ball)Wide stance bodyweight squat (static holds) 10 reps/30secs holdHip extensions with DB (on the knees)Single leg deadlift with DBRegular planks (3 reps/60secs holds, 1 rep to failure)Side planks (3 reps/60secs hold on each side) Today I performed de "Push Day)Standing one arm (hand facing in) shoulder pressFront/side lateral raiseRear delt raiseChest pressWide pushupsWall sit 10 reps/30secs holdStatic hold lunges 10 reps/30secs holdSingle leg squat (static hold) 10 reps/30sec holdStanding calf raises If it isn't otherwise specified, all exercises where 3 sets of 12 reps I'm BACK!!! Link to comment Share on other sites More sharing options...
TheFitnessGirla Posted January 31, 2012 Author Share Posted January 31, 2012 Today I worked legs. Since I've been having all kinds of issues with my knees, I decided to restructure my whole leg workout and reduce the weight, (sometimes using no weight at all) and increasing the number of reps. I will continue training legs twice a week. Here's what I did today: Lying leg curl 1/35-20lbs 3/25-30lbsLeg extension 1/35-20lbs 3/25-30lbsLying leg press 4/25-30lbsSquat machine 4/15 emptyStanding calf raise 4/25 15lbsSeated calf raise 4/25 50lbs Link to comment Share on other sites More sharing options...
TheFitnessGirla Posted February 2, 2012 Author Share Posted February 2, 2012 Today I trained arms and abs. Here's my workout:Narrow pushups 4/15Seated tricep press 4/8-25lbs SupersetsCable one arm tricep extension 3/8-20lbsOne arm reverse grip tricep pushdown 3/8-20lbs Skullcrusher 3/8-5lbs discs EZ barClose grip bb bench press 3/8-15 lbs discs EZ. Bar Regular setsIncline alternate bicep curl 4/8-15lbsBB curl 21's (2 sets)-EZ bar, 5lbs discsStability ball crunch 3/25Jacknife sit ups with ball 3/15 (holding ball overhead) 3/15Stability ball reverse crunches (ball between feet) 3/15 I feel I have lost strength. I'm not eating well (have lost my appetite) and those days in which I was feeling under the weather really took their toll. But I know I can gain the lost ground back. I'm no quitter! If I was, I wouldn't be where I am todaay, which reminds me: my fitness success story was published by activeLife Guide magazine. Those who wish can read about it in the link below, it's on page 20 http://issuu.com/eduardopena/docs/printing_alg_feb12_32pages?mode=a_p Link to comment Share on other sites More sharing options...
lobsteriffic Posted February 2, 2012 Share Posted February 2, 2012 congrats on getting your story published! Link to comment Share on other sites More sharing options...
TheFitnessGirla Posted February 2, 2012 Author Share Posted February 2, 2012 Thanks! I dream of being profiled as a vegan athlete on the VB page! Working hard on achieving my goals to get there! Link to comment Share on other sites More sharing options...
C.O. Posted February 28, 2014 Share Posted February 28, 2014 Still working hard down in the DR? Link to comment Share on other sites More sharing options...
C.O. Posted February 28, 2014 Share Posted February 28, 2014 Have you hit your dream yet? Link to comment Share on other sites More sharing options...
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