Mini Forklift Posted October 7, 2012 Share Posted October 7, 2012 Good work with the running Karen, great to see you doing so well. Keep up the good work! Hope you are having a top weekend as well. Link to comment Share on other sites More sharing options...
kareno Posted February 15, 2013 Author Share Posted February 15, 2013 Alrighty, here I go again! I've been back at it for a little while now, but just today started recording my workout, so I'll track/share progress here, too. Warmup: 13 min. eliptical machine, followed by arm circlesCable row (seated, 2-arm, wide grip): 25x20, 30x20, 35x20, 40x20Cable lat pull-down (seated, 2-arm): 30x20, 40x16, 50x10, 50x9Assisted pullup: 110x8, 100x8, 90x3, 90x4T-bar row: 0x12, 10x12, 10x10, 10x12Cable row (narrow grip): 50x15, 60x12, 70x10, 70x10Iso-lateral High Row: 50x15, 70x12, 90x10, 90x12Stairs: 20 min., mostly level 8 (75/min) I got up around 10:00 and ate a small banana before going to the gym at 11:00. Ate an apple after the gym, then came home and filled up on enchiladas (yum!). Happy Valentine's Day, everyone! Link to comment Share on other sites More sharing options...
Cown Posted February 15, 2013 Share Posted February 15, 2013 Welcome back! Link to comment Share on other sites More sharing options...
kareno Posted February 15, 2013 Author Share Posted February 15, 2013 Today's SHOULDER workout. . . Warmup: Eliptical machine 10 minutesCable shoulder press (seated, 2-arm): 15x25, 15x10, 15x20, 15x20Lateral raise machine (seated): 20x20, 20x20, 20x20, 20x20Overhead shoulder press machine: 30x12, 40x8, 40x8, 40x8*Assisted pullup: 100x8, 90x4DB shoulder shrugs: 25x20, 30x15, 30x15, 30x15Upright cable row: 25x16, 30x14, 35x12, 40x13Rowing machine: 10 minutesStairs: 10 minutes, 47 floors (mostly level 8, 10-12 the last two minutes) *I do the assisted pullup machine everytime I go to the gym, regardless of whatever else my workout for the day is. Got up at 9:30, ate a small banana and 1 tangerine before gym. After workout, I ate a banana and a Vega chocolate coconut protein bar (YUMM!). Also drank Vega hydrator throughout the workout. Feeling pretty great overall! I took photos last night (the "before" part of the "before and after" photos), which was totally embarassing. In time, I'll have made enough progress to be able to post them, but for now, I'll keep them safely hidden away. Link to comment Share on other sites More sharing options...
kareno Posted February 19, 2013 Author Share Posted February 19, 2013 Playing catch-up for the past few days! Saturday, 2/16 workout consisted of exercising in the park, which was a random assortment of exercises as my sweetie prepares to teach a class in a couple of weeks. So, we went through a bunch of exercises together, including push-ups, jumping jacks, mountain climbers, squats, lunges, partner-shadowing, etc. It was also a 2-mile walk each way to and from the park. Sunday, 2/17: Abs/Low BackWarmup: Rowing machine - 10 minutesAb Crunch machine (Cybex) - 50x20, 55x20, 60x20, 65x20Abdominal machine (Life Fitness) - 50x16, 50x20, 50x9 (seat too low), 50x20Low back extension machine - 105x20, 120x20Low back extension (free weight) - 0x16, 0x16, 0x10Crunch ("rolling" machine) - 50, 11*Assisted pull-up - 100x8, 100x8, 90x3Partner sit-ups with 8 lb. ball - 115Treadmill walk/run - ~22 minutes/~2 miles Monday, 2/18:Day #1 of half marathon training again. I was training last autumn, but stopped in September after getting up to 10.5 miles. So, now I'm starting over again. Went for a 2.26 mile run (time 23:02). This was my fastest pace ever. It was a late-day run, shortly before dark and dinnertime. Tuesday, 2/19:Went for 3.35 mile run (time 36:00) this morning, about an hour after getting up. Had Vega pre-workout energizer and a few dried figs before the run. Feeling pretty good! Looking forward to getting back in the gym and lifting weights tomorrow or the next day. Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 20, 2013 Share Posted February 20, 2013 Keep up the great work Karen, loving your consistency. A four mile round trip to the park takes care of the cardio side of things quite nicely! Link to comment Share on other sites More sharing options...
kareno Posted February 20, 2013 Author Share Posted February 20, 2013 Thanks, MF! If this were Facebook, I would have "liked" your post. Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 20, 2013 Share Posted February 20, 2013 Haha, I know. We need a like button !!!!! Link to comment Share on other sites More sharing options...
kareno Posted February 21, 2013 Author Share Posted February 21, 2013 Today's leg workout: Warmup: Rowing machine, 11 minutesLeg Press (free weight): 0x20, 20x16, 50x12, 70x12, 90x8Leg Extension machine: 60x15, 75x10, 75x8, 90x8Butt Blaster machine: 30x12, 30x12, 35x10, 40x12Lying (prone) leg curl machine: 30x15, 35x15, 40x12, 45x11Standing calf raises machine: 75x20, 90x20, 105x20, 120x20 (ouch!)*assisted pull-ups: 100x8, 90x5 (yay!)Bike, 20 minutes Was feeling not-so-hot today (I've got a cold comin' on), so today was kind of rough, but by the end of it I was thinking, "Hey, I'm stronger than I thought!" I feel like I should probably post something about food here, since this is, after all, a forum for vegans (and those who perhaps are curious), and food plays such a major role in all things vegan, but I just don't feel like posting about food right now. Right now I just want to turn off the computer and go to bed. Zzzzzzzz........... Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 21, 2013 Share Posted February 21, 2013 Hmmmm, fair enough. So you will post about the food tomorrow, right? Link to comment Share on other sites More sharing options...
kareno Posted February 23, 2013 Author Share Posted February 23, 2013 That cold caught up to me and dragged me down, so I spent most of Thursday lying on the couch. No exercise for me. Feeling a bit better today, and so I did make it to the gym tonight for a shoulder/back workout: Warmup: Eliptical - 12 minutes and some arm circlesDB lateral raises: 5x15, 8x12, 8x12DB front raises: 8x12, 8x12, 10x12Overhead shoulder press machine: 40x12, 40x12, 50x8DB shoulder shrugs: 30x15, 35x15, 35x12Lat pull machine: 50x15, 55x15, 60x15assisted pull-ups: 100x8, 90x5, 90x3One-arm seated cable row with rotation: 35x15, 40x15, 45x15Stairs: 25 minutes I bought some weight training gloves today, and that made quite a difference. So much more comfortable! Yippee! As for food, I started the day with a Vega One shake, lunch was some leftover Indian chickpeas, and dinner was some pasta and marinara with mushrooms and olives added, along with some asparagus. And some chocolate almond milk for dessert! I've lost 1.5 pounds in the past week, so that makes me happy! Link to comment Share on other sites More sharing options...
kareno Posted February 24, 2013 Author Share Posted February 24, 2013 Phew! Today was quite exhausting! After getting up, I ran 4.17 miles, and at my best pace ever for that run (10:51/mile)! So, that was great.Then after getting a little snack and recovery at home, I headed to the gym for a chest/abs workout, as follows: Warmup: Rowing machine - 10 minutesChest press machine: 30x20, 35x20, 40x15, 45x12, 50x12Seated cable fly: 15x15, 20x12, 20x12, 20x12Incline chest press machine: 40x10, 40x9, 40x7, 40x5Chest press machine (narrow grip): 45x15, 45x15, 45x20, 60x7Hammer Strength Ab Crunch machine: 10x15, 10x12, 20x10, 20x10Cybex Ab crunch machine: 55x15, 65x12, 70x8, 70x10Life Fitness Abdominal machine: 50x15, 60x16, 70x12, 70x12Assisted pull-up: 90x6 (PR)Partner sit-ups with 6 lb. ball: 125Bike: 25 minutes (~5 miles) I wanted to stay in the fat-burning zone, so I didn't eat too much today before workouts. Before the run, I had an orange. After the run, another orange and a Vega bar. After the workout, I had a half banana and a half Vega protein bar. Before dinner, some crackers and hummus. Dinner was rice, black beans, sweet potatoes, tomato and guac. Looks like I didn't get a lot of veggies in today. No greens, oops. Link to comment Share on other sites More sharing options...
kareno Posted February 25, 2013 Author Share Posted February 25, 2013 Today's leg workout was a tough one! Warmup: Stairclimber - 10 minutes (42 floors)Bodyweight squats: 20, 20, 20, 20Sled leg press: 50x15, 70x12, 90x10, 90x12, 100x10Leg extension machine: 75x12, 75x12, 90x8, 90x9Hib abductor machine: 80x12, 80x12, 90x12, 90x12Hip adductor machine: 100x12, 110x12, 110x10, 110x10Butt Blaster machine: 35x12, 40x12, 40x10, 45x8Hamstring curl machine: 35x15, 40x15, 45x12, 50x10Standing calf raises machine: 90x20, 105x20, 120x20, 135x20Assisted pull-up: 90x8!!!! Woohoo!!!!!!!Bike (low): 25 minutes at easy pace Pre-workout: 2 oranges, some strawberries, small amount of crackers and hummusPost-workout: Vega protein bar (chocolate coconut, yummy!), 1/2 orange, couple bites of banana Steam, spa, sauna. Aaaahhhhh..... Dinner: tempeh, black beans, "cheeze" sauce, lettuce, tomato, and guacamole with a tortilla Snack:Lightly sweetened crunchy rice rolls from Trader Joe's Link to comment Share on other sites More sharing options...
kareno Posted February 26, 2013 Author Share Posted February 26, 2013 Today's ARMS workout:Warmup: Eliptical machine for 12 minutes (fairly easy resistance, but quick pace)Cable bicep curl: 20x15, 25x8, 25,10, 30x6Arm curl machine: 30x15, 30x12, 30x12, 30x12DB hammer curls: 12x15, 15x12, 15x13, 15x12Tricep rope extension: 45x15, 50x12, 55x12, 60x8DB tricep kickbacks: 10x12, 10x12, 10x12, 12x12Triceps dip machine: 45x10, 45x12, 45x13, 45x15Assisted pull-up: 90x4 (I was wiped)Treadmill run: 2.36 miles in 25:10 (training for half marathon) I ate random stuff here and there today - mostly just leftovers and some fruit: sweet potato, quinoa, pasta w/ vegan alfredo sauce, salad, hummus. Pretty much over my cold, so feeling pretty good about that! Link to comment Share on other sites More sharing options...
C.O. Posted March 28, 2013 Share Posted March 28, 2013 Karen you post on my journal and I never post on yours, sorry. How have you been? How is Cali treating you? Your workouts are tough, nice, keep pushing! -Dylan Link to comment Share on other sites More sharing options...
kareno Posted March 31, 2013 Author Share Posted March 31, 2013 Holy cow, has it really been over a month since I posted in my online journal?? Whoa. I've been keeping track of most workouts in my hard-copy journal, but can't believe it's been a month since I've been on the website. Yikes. Been traveling quite a bit during the month of March, so my workouts have been less than consistent, but have been able to do a fairly good job getting them in, nonetheless. Went on the vegan cruise the first week of March, and went to a yoga retreat in Mexico the last week of March. Not a bad month, eh? Dylan, thanks for the note. Really nice of you to check in. All is well. Leaving California soon, and I'm pretty happy about that! How are things going for you in NY? Hope you're happy and well! Link to comment Share on other sites More sharing options...
robert Posted June 11, 2013 Share Posted June 11, 2013 Congratulations on running 17 miles over the past two days and for running two half marathons over the course of two weeks! I'm really proud of you! You're a half marathoner! Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now