Frayedendz Posted September 19, 2012 Author Share Posted September 19, 2012 yesterday I worked on quads and core mostly with a bunch of 3 excercise mini circuits includingburpee hop upsdumbell split squatsdumbell front squatsjumping squats1/2 burpeesv-upsv-ups to the sideplan variationslunging did 3 rounds of 4 different circuits 3x for 30 seconds on 10 seconds offit was fun and something i had not done in awhile.Today im hitting back and shoulders later this afternoon meals tuesday2 eggs,spinach,salsagranols,almond milkkiwi, rapsberries postworkout plantfusion with hemp hearts TVP with brown rice and beanslarge mixed greens salad1/2 homemade pumpkin protein bar mocha protein shake with brown rice protein chili tofu collard green wraps with asian red cabbage slawlarge saladroasted asparagus, zuchinni scoop rice protein tuesfat 60gcarb 155gprotein 176 gsugar 31g Link to comment Share on other sites More sharing options...
Frayedendz Posted September 20, 2012 Author Share Posted September 20, 2012 (edited) Had a great workout on wed did 40 min easy biking in the amweight train in the afternoon clean press KB 16KG4X8 ea sidesuperset withKB squat to upright row18kg4x12jungle gym inverted row 4x10superset withdumbell seated fwd raise15x1215x1220x1020x10jumping pullup 4x10superset withdumbell seated shoulder press25x1225x1230x1230x12dumbell bent over rowsdrop set40x630x620x6repeat 3setsseated band rows (black/red) 3x10superset with standing dumbell press20x1225x1025x10 meals2 eggs,spinachlove crunch granols,raspberries,kiwi almond milkgreen tea vega one shake with blueberries,oats large spinach saladtvp with beans and rice and peppers wrapped in collard greens postworkout plantfusion shake with hemp hearts1/4 banana large mix greens saladcollard green chipsnorthern beans,quinoa and homemade vegetable ragu sauce scoop rice proteintea 56 g fat274g carbs42g sugar152g proteincals 2141 Edited September 20, 2012 by Frayedendz Link to comment Share on other sites More sharing options...
Frayedendz Posted September 20, 2012 Author Share Posted September 20, 2012 tHURSDAY30 MIN INCLINE TREADMILL WALK INCLINE 15 SPEED 3.8ELIPTICAL 15 MIN workoutsmith squat machine60x1290x12100x10110x10120x10120x10burpee with pushup to box jump5x10lying leg curl (red) 55x1565x1275x1285x10donkey kick with dumbell punch71/2 lb 4x10 ea leghack squat machine40x1250x1060x1070x1080x10ab lying kickouts5x20single leg curl30lb4x8seated calf raiser plate machine80lb40x10 mealspumpkin steel cut oats with vanilla proteinvitamineral green postworkout plantfusionfresh papayaartisana blue algae nut butter packet large mix green saladsavi seeds BBQ tempeh sandwich on millet bread 2 hard boiled eggs with salsa1/2 grapefruit quinoa with kale salad,mushrooms,marinated tempehlarge spinach salad scoop brown rice proteincals 2092carb212fat64pro 178sugar 31 Link to comment Share on other sites More sharing options...
Frayedendz Posted September 22, 2012 Author Share Posted September 22, 2012 Friday 35 min cardio on bike easy pacehad a good bi/tri lifting session, worked more on biceps than I usually do on Fridays. Recently watched a good drop set video so decided to give it a try but just tweaked a few things to how i wanted to do it drop set straight bar bicep curlwide grip60lb x550lbx630lbx15then 40lbx830lbx8 bicep band curl close gripblackx8x8yellowx8x8redx15then blackx8x8 tricep band overhead ext redband 3x12 dumbell hammer curl drop set (standing)25x815x812x15then 30x530x5 dumbell regular bicep curl25x6x815x8x812x15x15 side curls15lb 3x8tricep kickback with red band4x10jungle close grip pushup 4x8 mealsscoop plantfusion in water 1 egg 5 eggwhites,salsa,spinachoats with almond milk 1 TBSP almond butterfresh papaya large spinach saladhomemade BBQ crumbled tempeh with peppers,onions wrapped in ezekial protein pudding homemade with coco lite cake and savi seedsginger kombucha large mix greens saladnorthern beans,quinoa,homemade vegetable ragu scoop brown rice proteincals2080carb191fat61pro159sugar32 Link to comment Share on other sites More sharing options...
Frayedendz Posted September 25, 2012 Author Share Posted September 25, 2012 Mon 9/24 workout60 min incline walk speed 3.7 incline 15chest/triflat bench dumbell chest pressdrop set35x825x820x15then40x830x817x15flat bench dumbell chest just 2 sets at heavy wt for me40x835x10 tricep rope drop set42.5x830x815x15repeated 2x and did 8 pushups after each setdecline iso lat plate press90x12100x10110x10120x8seated tricep pressdown machine100x15110x12120x10140x7cooldown 15 min elipticalfood breakdowncals 2253fat 66gcarb 249gprotein 181gsugar 65g Tuesdayworkout 60 min easy cardio incline walk speed 3.8-4.0 incline 15weight train legs...quads/coreleg ext drop set85x870x655x635x15repeated fro 3xleg ext heavy100x10115x8walking dumbell lunges25lbx20 stepsx22 steps30lb x20 stepsx22 stepssuperset with romain chair leg liftsdumbell split squat25x1230x1035x840x6superset with ab ball leg raises from benchreverse v squat machine110x12130x12150x12170x10glute kickback105x12110x10120x10125x10hip lifts with 25lb plate 4x20 practice single leg squats with jungle gym.would like to do a bit more cardio later if time, just an easy bike ridemeals1 hard boiled egg steel cut oats with choc protein,unsweetened coconut, a few raw almondsvitamineral green postworkout plantfusion shake with water2 pumpkin cookies (someone at the gym made them and brought them in. oooh supergood!) large kale salad with mixed greenslentils,garlic,grilled onions roated edammame 1 homemade pumpkin protein bar. chickpea picatta. made today! recipe from post punk kitchen, came out great. served on a large grilled portabella with arrugulalarge spinach salad with veggies1/4 avocado Link to comment Share on other sites More sharing options...
Frayedendz Posted September 27, 2012 Author Share Posted September 27, 2012 WEDworkout30 min easy pace on bike in amafternoon 2 mile easy jog then weight train shoulders/back jumping pullup 4x12dumbell clean/press25x1230x1030x1040x6band fron pulldown (black,yellow,maroon) 4x12seated dumbell fwd raise15x1215x1220x1020x10invert pullups on jumngle gym feet up4x10band upright row (maroon) 4x10shoulder press dumbell drop set30x1225x1020x830x1025x820x8 food cals 2200fat 67gcarb 198 gsugar 59gprotein 170g Link to comment Share on other sites More sharing options...
Frayedendz Posted September 28, 2012 Author Share Posted September 28, 2012 Thursworkout was am cardio 20 min on stairclimber doing hits and then 15 min incline walkI did a leg workout at home consisting of mini circuits ofburpees with box jumpskettlebell swingskettlebell goblet squatsdeadliftsbar squatsjungle gym leg excercisesab wheel rolloutsit was fun and then later in the evening I did some powerboxing ith some running and plyo type moves.food 1 harboiled eggprotein chocolate steel cut oatsvitamineral green postworkout banan blueberry shakeblue green algae nut butter large spinach saladlentil loafcorn with peppers simply protein barroasted edamame snack large spinach saladnut meat tacos wrapped in collard greens with cashew nut cheese, 1/4 avocado,salsa,pepperskombuchacals2144fat 89gcarb198gsugar 40gprotein 146g feeling sore today but looking fwd to working bi/tri this afternoon Link to comment Share on other sites More sharing options...
Frayedendz Posted October 2, 2012 Author Share Posted October 2, 2012 Solid week of training so farMonday was chest and tricepsdid a 60 min incline walk at 4.0 in the a.m. dumbell flat chest press20x1525x1530x1235x1240x840x8assisted tricep dip machine40x1025x825x85x6superset with close handed pushups4x890 degree plate chest press40x1250x1260x1070x770x6tri straight bar pulley pressdown25x1530x1535x1542.5x1242,5x12decline iso lat plate press90x12100x10110x9120x7core stuff in between sets Tues leg day, quad focusleg ext machine55x1270x12100x10smith machine split squats40x1250x1060x1070x10vert squat machine, reverse 110x12130x10150x10170x8calf seated plate raise80x1080x1085x1085x10dumbell core chop30lb 4x12vert squat machine close feet mini pulses110x12130x10130x12150x12superset with leg ext at 55lbs right after to burn out40 min easy bike in the a.m.20 min hits on stair stepper before weight trainingmeals today 2 eggs4 egg whites,kale,ezekial bread,coconut oil,frsh papayagreen tea hemp protein shakechia seeds mixed green salad, spinach,kalecollard green wrap with quinoa,black beans,spinach, hemp pepper sauceginger kombucha vitamineral green drink with celey,mint,ginger,lemon1 bag simply protein chips nut meat tacos wrapped in collard greenlarge kale,spinach salad loaded with veggiesmustard vinaigrette scoop brown rice proteintea Link to comment Share on other sites More sharing options...
Frayedendz Posted October 12, 2012 Author Share Posted October 12, 2012 Back from a week out of town! worked out everyday I was gone in the hotel gym. brought bands and my gymboss with me and managed to get all my lifting days in and one long cardio recovery day. glad to be back with all my own gym tools today for a bicep tricep workout later this afternoon!!managed to stay plant based pretty much the whole trip as well. Only things I had that i would not have at home were an ahi tuna salad and one night at a pizza place i got a veggie pizza with very little cheese. other than that our hotel had a kitchenette so i found the nearest trader joes and a health food store and stocked up for the week so it worked out good and I didnt have the stomach issues that some of the rest of my family had from eating a lot of junk. Link to comment Share on other sites More sharing options...
Frayedendz Posted October 22, 2012 Author Share Posted October 22, 2012 I need to get a new training journal because I filled up my last one so I have not been journaling last week while working out!! BUT i did workout my normal schedule and felt great. I got a few extra things in like some powerboxing and an extra day of easy cardio on sunday only for 35 min in the morning just as sort of recovery. sometimes after a tough week of training, just an easy cardio session makes me feel better. I got a gift certificate from my husband last week for a massage so thats definitely on the much needed to do list this week and im pretty excited about that.meals have been pretty good. some days I feel like im getting too much carbohydrates but then i think well i need them because i work out 6 days a week. ughh its just always hard to find a good balance while still getting in all the micronutrients i need. today looks like this 1/4 cup steel cut oats with 1 scoop garden of life raw protein and unsweetened almond milk1 egg with broccoli and mushroomsginger tea postworkout plantfusion shake with hemp hearts1 green kombucha homemade kale chipswhole grain noodles with black beans/corn and nutritional yeast saucespinach salad with bean sprouts, sunflower sprouts,broccoli,sesame seeds,red cabbage, homemade mustard vinaigrette1/4 cup kimchee wildwood probiotic soy yogurt with healthforce nutritionals protein1 coco lite cake with blue gree algae nut butter cauliflower mac and cheese with gardein chicken tenderslarge kale salad with same veggies as lunchcynthias avocado dressing 1 scoop protein in water as a pudding with 2 tbsp PB2 Link to comment Share on other sites More sharing options...
Frayedendz Posted January 30, 2013 Author Share Posted January 30, 2013 Have not posted in awhile but still training hard 5 days a week with the 6th day being easy cardio recovery day.enjoying the benefits of a plant based diet and have switched over the last few months to a mostly raw diet. very rarely eating any cooked foods. my body is reacting well and i dropped 5lbs and feel leaner and tighter in areas that i had previously struggled with. funny thing is i eat more fruit than i ever did before because i was so concerned with sugars. i have found that everyones body reacts differently to things but this is working for me. I have increased in my lifting and have good energytrained back and shoulders today! fun!meals today green smoothie withcelery, cucumber,baby romaine,spinach, amazing grass lemon limebanana with raw almond butter wrapped in a swiss chard leaf postworkout shake with almond milk,mango,papaya,blueberries1/4 cup raw cereal lunch giant mixed greens saladdehydrated apples with curry and miso mayo1/2 avocadochickpeas snacksunwarrior protein mixed with diced apple,vanilla extract,cinnamon,ginger2 clementines dinnerraw saeurkraut soupasian salad with edamame and marinated vegetablessavoy cabbage asian chips snackscoop raw vanilla protein powderkumquats Link to comment Share on other sites More sharing options...
Frayedendz Posted January 31, 2013 Author Share Posted January 31, 2013 trained hamstrings,glutes,core today.lots of squats,hamstring swiss ball curls,all sorts of plank movements and all sorts of lunging movements. had a great workout and finished up with some easy biking mealsgreen smoothie1 kiwi1 green apple1 minneolablueberriesred romaine1/2 cucumberlemon juicehandful italian parsely amazing meal whole food infusion,almond milk,raspberries,strawberies1 small plumdetox tea large mixed green salad1/2 banana with blue algae nut butter wrapped in swiss charddried curried apple rings with miso mayo and sproutschick pea patty with guacamole raw juice made with red pepper,tomato,juice orange,cucumber,beet,lemon1/2 banan wrapped in swiss chard leaf large salad made with asian marinated veggiessaeurkraut soup scoop growing naturals protein with PB2 Link to comment Share on other sites More sharing options...
Frayedendz Posted February 6, 2013 Author Share Posted February 6, 2013 Had a great back/shoulders workout today. did an hour of cardio on the bike, feeling good feeling strong. tomorrow is time to do some hamstrings and glutes.yesterday was a bit of plometric work followed up with p90x 2 ab ripper meals todayamazing meal pomegranate infusion1/2 bananaalmond milkfresh papayagreen tea green protein ball made with walnuts,dates,coconut,chlorella1/2 banana wrapped in swiss chardkiwi giant greens salad with kale chipslentil mix with tempeh,leeks,mushrooms,kalekombucha amazing grass wheat grass mixed with carrot juicechia pudding made with raw protein,berries sunflower nut meat mix wrapped in collard greens with cashew cheesegiant mixed green salad with arrugula,baby romaine protein pudding Link to comment Share on other sites More sharing options...
Frayedendz Posted February 7, 2013 Author Share Posted February 7, 2013 Leg day!!!!! Gonna hit the legs in about 30 min just letting lunch digest a bit more.focusing on glutes and hams today with heavy weight should be fun looking fwd to some ME time with the weightsfood today:amazing meal chocolate with 1/2 banana,spinach,frozen raspberries,almond milk1 clementinedandelion root tea mango coconut protein puddingscoop amazing greens wheat grass with carrot juice lentil,mushroom,tempeh,kale mixlarge green salad with a few hemp seeds and homemade kale chips 2 chlorella protein walnut balls1 small gala apple1 green kombucha sea kelp noodlesfresh kale,1/2 avocado,braggs aminos,braggs applecider vin,cherry tomatoes (massge avocado and liquids into the mix) killer!large spinach salad scoop growing naturals protein with water2 kumquatshot tea Link to comment Share on other sites More sharing options...
Frayedendz Posted February 8, 2013 Author Share Posted February 8, 2013 friday!!!!Today was biceps/tricepsGot up at 630 am and hammered it out. did a few drop sets,mostly used dumbells today with a few body weight excercises and a few bands. Great workout!food today:all pro science pre workout drinkpostworkout shake growing naturals vanilla/spinach/1/2 banana/a few pieces of pineapple1/2 peach/tbsp hemp heartstea green protein chlorella ball1 small plum1/2 peach1/2 raw bar1/2 kombucha large green salad2 collard wrap sunflower meat burritossmall bowl of raw asparagus soup aisan greens saladbok choy/red cabbage/carrots/enoki mushroom/arrugula/dehydrated cauliflower with flax meal coating/homemade asian dressing1/2 kombucha going to a healthy movie night tonight! basically we are watching the documentary "food inc" and indulging in some healthy snacks! looking fwd to itI made a avocado/edamame/parsley dip with veggiesI know that other things on the menu include kale chips,homemade herb crackers, vegan ginger pear protein balls. should be a great time. not everyone there is vegan in fact most are not but hopefully some of these plant based snacks can turn people on to thinking more this way.Tomorrow is easy cardio day and sunday is rest day. back to hittin the weights on monday morning Link to comment Share on other sites More sharing options...
JubNZ Posted February 8, 2013 Share Posted February 8, 2013 Well done on keeping up the training despite not journaling! Keep it up, looks like your in a very nice rhythm. Link to comment Share on other sites More sharing options...
Frayedendz Posted February 9, 2013 Author Share Posted February 9, 2013 Well done on keeping up the training despite not journaling! Keep it up, looks like your in a very nice rhythm. Thanks! Yes I somehow got out of journaling for a bit there but still working very hard weight training 5x week and 1 day of just recovery cardio and maybe a yoga day on sunday. I also journal my workouts in a book and my food on myfitnesspal.com so im constantly workin at everything.its really fun too keep up with and see changes, i consider myself always "under construction" haha! Link to comment Share on other sites More sharing options...
Amethyst8 Posted February 9, 2013 Share Posted February 9, 2013 Holy veggies! I must follow you! Your recipes look amazing. Link to comment Share on other sites More sharing options...
Frayedendz Posted February 10, 2013 Author Share Posted February 10, 2013 Holy veggies! I must follow you! Your recipes look amazing. hahaha yes I eat a lot of veggies. let me know if you ever want any recipes i can email them to you or just ask me how to make it. today was easy cardio/stretching. foodgreen smoothiehandful kale/handful parsely/1/4 avocado/hemp hearts/pineapple/vanilla almond milk/ginger/raw vanilla proteinhad a few strawberries 1/2 minneola and 1/2 of raw earthling vanilla bar green teachia chocolate pudding with goji berry,raspberry,blueberrygreen tea large arrugula salad with tons of veggiesdehydrated apples with curry spices and raw swiss chard apple/ chard mixture wrapped in giant collard leaves with dill miso mayo and sproutsa few homemade kale chips green smoothie with kiwi/green apple/ginger/berry boost from bolthouse farms 1/4 bottle mediterranean dinner out!!!giant spinach salad with tomatoes/onions/vinegar oil house dressingside of spicy hummus and garlic sauce i asked for a plate of veggies so I wouldnt eat a bunch of the amazing pita my husband ate almost all of it and i tore off a teeny piece its super amazing.potassium raw juice mix Link to comment Share on other sites More sharing options...
Amethyst8 Posted February 11, 2013 Share Posted February 11, 2013 You inspired me this week to try more green smoothies and juices. Thanks! Link to comment Share on other sites More sharing options...
Frayedendz Posted February 12, 2013 Author Share Posted February 12, 2013 You inspired me this week to try more green smoothies and juices. Thanks! great news!!! Today I worked chest/tri.....early morning workout at 630 am. Felt really good after the rest day on Sunday.Did the workout mostly super set style and did active cardio things in between. Then did a nice bike ride after for 50 min todays foodpreworkout mix from all pro science mixed with vega mango tango...deeelish.TBSP bee pollen granules postworkout shake with growing naturals vanilla pea protein/strawberries/raspberries/kale/artisana cacao coconut butter/flax milk/coconut watergreen tea raw asparagus soupspinach with raw marinated vegetables...zuch/mushroom/peppers/tomatoes topped with cilantro cashew cheeseginger kombuchaclementine protein shake with banana/berries/kale/acai juice/unsweetened almond milksmall pear large green salad with homemade kale chips and tons of veggies...cucumber/green onion/brussel sprouts/celery/nappa cabbage/tomatoes/hemp seeds/radish. homemade dijon mustard vin.sea kelp noodles with 1/2 avocado/grape tomatoes/braggs/lamon juicedetox tea Link to comment Share on other sites More sharing options...
Frayedendz Posted February 13, 2013 Author Share Posted February 13, 2013 Todays workout was at 630am...45 min bike ride then I did an insanity dvd. I like to do a dvd every once in awhile for fun. I did the max interval plyo since it was a leg day. It was fun,challenging. Did some powerboxing in the eveningfood todaypreworkout 1/2 scoop plant fusion1 date postworkout shakefrozen cherries/banana/vanilla growing naturals protein/kale/unsweetened vanilla flax milkhemp granolagreen tea choclocale protein parsnip oatmealpeach large kale salad with chili lemon spiced sunflower seeds/brussel sprouts/tomatoes/green onion/celery/cucumber/radish/broccoli/dijon mustard vinsea kelp noodles with 1/4 avocado/braggs/lemon juice growing naturals protein mixed with amazing grass berry powdergala apple large spinach saladcurried apples/swiss chard wrapped in collard leaves Link to comment Share on other sites More sharing options...
Frayedendz Posted February 14, 2013 Author Share Posted February 14, 2013 shoulders and back worked this morning.....had a great lifting session.clean/press 25lb,30lb,40lb dumbellbent over bar rows 60lblat band pulldownschinups 4x4standing dumbell shoulder press 20lb,25lb,25lb,25lbplank rowsab wheeel rolloutsfront dumbell raises 15lb,15lb,20lb,20lbthats all I remember I did a few other things I jsut cant remember60 min bike ridefood1/2 scoop plantfusion (new cookies n creme flavor, nice!)scoop precharge workout1/2 nut/chlorella coconut ball postworkout shakevanilla growing naturals protein/vega tropical recovery/frozen mango/banana/pineapple/coconut water/flax milkraw chocolate cacao butterhemp granola green teaparsnip protein oatmeal large spinach salad redish/brussel sprout/green onion/broccoli/cucumber/sprouts/snap peas/nutritional yeast/celery/hemp seeds/raw sunflower seeds/tomatoes/mustard vinhomemade cabbage chipsquinoa zuchinni cake chia kombuchaamazing grass wheat grass scoop with coconut waterraw juice with carrots/apple/ginger/grapefruit/orange large salad just like lunchmarinated raw veggies on top of kale with some cashew cheese scoop growing naturals protein made into a pudding topped with PB2 Link to comment Share on other sites More sharing options...
Frayedendz Posted February 26, 2013 Author Share Posted February 26, 2013 Training is going well just finished a killer leg session. lots of plyometrics today and mini circuits of leg stuff with some core excercises sprinkled in.box jumps,medicine ball wall tosses, 1 legged burpees,split squat jumps,speed squats,speed skater jumps were some of the things I did.Just got back from a weekend in Tornto, had the best time! I researched a few vegan restaurants before we went and we went to 3 of them and they were all fantastic! one of them was called "fresh" I highly reccomend this if your in the area, lots of great options. My husband is an omnivore but will pretty much eat anything and he said it was the best vegan chicken sandwich he has ever had and ranks it higher than most meat based things he has ever had.so they have really helthy options as well as vegan comfort food. something for everyonetodays mealsvega tropical smoothie with pineapple,kiwi,thai coconut water,cara cara orange,kale,unsweetened shredded coconutcarrot juice mix with garlic,celery,kale,lemon,gingerlydias sprouted cereal with unsweetened almond milk chia seed pudding with choc protein1/2 grpefruit,a few mixed berries giant mix greens saladred cabbage,tomato,cucumber,celery,mushroom,rainbow slaw,broccoli,yellow pepper,fresh dill,jicama,dulse,raw sunflower seeds,savi seeds,carrotslentil soup with garbanzo beans vega one barmulti green kombuchagreen apple giant salad like the one from lunchi made a mixture with thai coconut meat,raw cauliflower,curry powder,mustard all in food processor and then added some chopped peppers,green onions and wrap it in a collard leaf with some sprouts so its like a curry coconut wrap scoop proteintea Link to comment Share on other sites More sharing options...
Frayedendz Posted February 27, 2013 Author Share Posted February 27, 2013 WED back and shoulders day! yay 1 one of my favesworkout consisted of dumbell clean/press using 30 and 40 lb dumbellarnold presses with 20lb,25lb,30lb bellsdumbell fwd raises with 15,20lb bellslat band pulldownsburpee/pushup to clean press with 50lb barbellchinups 4 sets of 4bodyweight rows using equalizer meals today1/2 scoop plantfusion with luna fiber bar pre workout postworkout shakechoc protein/cherries/raw cacao coconut oil/hemp hearts/almond milk/spinachside of sliced banan with cinnamon and some fresh papayagreen tea with ginger lunch giant salad with tons of veggiesraw sweet potato pasta with miso/hummus sauce/green onions/red peppers1/2 green kombucha snackcarrot juice with/orange/ginger/wheat grass powder/cucumberi made these mini pies with a walnut crust and inside is blueberry,strawberry,chlorella,almond milk,raw cacao nibs , a little choc protein, unsweetened coconut all in the food processor dinnercaliflower curry coconut wraps with giant salad like at lunch scoop protein with PB2tea Link to comment Share on other sites More sharing options...
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