This workout was done at the gym and I hit the body parts you see pictured here.  As you can see, I’m coming right along.  This weight lifting, doing cardio and eating vegan protein stuff really works!  (By the way, that is my fur child, Coco, in the background—she loves to sneak into photos; I don’t mind, she’s such a cutie!)

So, the only thing I want to add to the description of this workout is to explain the new move I did for my glutes that you will see. It’s a cable kickback, but instead of doing it standing up, I got down on all fours and put one knee on a bosu ball and kicked the other leg back from there.  Doing it this way seems to get more glute muscles.  I really felt the burn even though I used about 1/3 of the weight I usually use for kick backs standing up.

Here’s the workout:

  • Leg press: 12 reps/250 lbs X 3
  • Seated ham string curl: 8 reps/90 lbs, 10 reps/70 lbs X 2
  • Leg extension: 12 reps/135 lbs X 3
  • Outer thigh machine: 12 reps/140 lbs, 12 reps/155 lbs, 8 reps/170 lbs
  • Inner thigh machine: 8 reps/125 lbs, 10 reps/95 lbs, 12 reps/80 lbs
  • Prone hamstring curl: 8 reps/65 lbs, 10 reps/50 lbs X 2
  • Cable kickbacks on bosu ball: 12 reps/20 lbs each leg X 3
  • Ab rocker: 100 reps
  • Weighted ab machine: 25 reps/65 lbs X 4
  • Standing twists with dumbells: 4 minutes/ 5 lbs
  • Cardio on elliptical machine: 20 min/ 180 cals/ ramp 16/ level 10

And here’s what I ate.  (Note, walnuts, in addition to being wonderfully high in protein, are also high in Omega 3 fatty acids, which are excellent for the immune system, reduce PMS symptoms and help speed muscle recovery):

  • Breakfast (28 g protein): 2 packet of instant “flax & oat” oatmeal (8 g protein) with 1 cup walnuts (20 g protein) and 1 sliced banana.
  • Lunch (28 g protein): sandwich made with Spelt bread (4 g protein) and 4 slices of veggie deli protein slices (15 g protein), 1 slice of Veggy American style cheese (3 g protein), shredded kale leaves (1 g protein), 2 Tbsp hummus spread (5 g protein).
  • Dinner (22 g protein): Corn chowder made with 1/2 box low sodium creamy corn soup (5 g protein) and 1/2 bag frozen corn (12 g protein), 1/2 red bell pepper, 1 cup cooked spinach (5 g protein)
  • After workout (32 g protein): Smoothie made with 1 banana, frozen blueberries, strawberries, 1 oz frozen wheat grass (1 g protein), 1.5 cups soy milk (11 g protein) and 1 scoop Berry Flavor Vega Sport Performance Protein (20 g protein)
  • Before bed: 1 large mug of chamomile and lavender tea with 1/2 cup soy milk (4 g protein)
  • Total: 114 grams of protein for the day!
 

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