Diet: (noun)

A way of living, or thinking, a day's journey.

Tuesday, January 19, 2010

Day 2 High Raw 100% Vegan: Leg and Ab Workout

This morning was GREAT!!! I am so proud of myself. I went into that gym and I OWNED IT!!!! Ha ha ha ha... Seriously! I took charge of my workouts and didn't let up. I lifted heavy and maxed out at 6-8 reps.

Here it is, my leg exercise from this morning:

Pre-Workout Drink:
* One Scoop Sun Warrior Protein (Vanilla)
* One Scoop BCAA


Leg Extensions
* Set 1 - 90lbs, 8 reps
* Set 2 - 100lbs, 8 reps
* Set 3 - 120lbs, 8 reps
* Set 4 - 120lbs, 8 reps
* Set 5 - 130lbs, 6 reps

Leg Curls
* Set 1 - 90lbs, 10 reps
* Set 2 - 100lbs, 8 reps
* Set 3 - 110lbs, 6 reps
* Set 4 - 120lbs, 8 reps
* Set 5 - 120lbs, 8 reps

* Forward - Set 1 - 20 reps, Set 2 - 18 reps, Set 3 - 16 reps, Set 4 - 16 reps
* Inverted - Set 1 - 13 reps, Set 2 - 13 reps, Set 3 - 10 reps
* E-Verted - Set 1 - 13 reps, Set 2 - 13 reps, Set 3 - 10 reps

Squats (on Smith Machine)
* Set 1 - 110lbs, 8 reps
* Set 2 - 120lbs, 8 reps
* Set 3 - 120lbs, 6 reps
* Set 4 - 120lbs, 8 reps + 5 pulses at 90 degree angle

Walking Lunges
* Sets 1 - 4 - 15lb dumb bells, 12 steps (6 on each leg)

Hamstring Dead Lifts
* Set 1 - 30lbs, 12 reps
* Set 2 - 40lbs, 8 reps
* Set 3 - 40lbs, 8 reps
* Set 4 - 35lbs, 8 reps
* Set 5 - 40lbs, 8 reps

20 Minutes on the treadmill (running)

* P90X Ab Ripper X The Name says it ALL!

With my first rep on most of these, I had to find where my failure weight was, so now I have a better idea for my next Leg day. The Leg Extensions and Leg Curls took me a couple sets to find my "heavy" weight and failure at 6 - 8 reps.

Post - Workout Drink:
* 2 scoops Sun Warrior Protein (Chocolate)
* 1 scoop BCAA
* 1 scoop Greens Powder

*Note - I felt so good this morning. So strong! I woke up at 4:30am ready to GO! Lifting the weights was FUN!!! Yeah!! I know!!! I really enjoyed my workout this morning... and even though I didn't run for as long as I wanted to, I still felt good with doing 20 minutes. I was pouring sweat! My clothes, my head, my chest were all just dripping of sweat! I LOVED it!!

QUESTION: What are your thoughts on BCAA Supplements? I am adding the BCAA powder to my pre and post workout drinks... I've noticed that the Sun Warrior has a sufficient amount of Amino Acids in it, so is the BCAA necessary?



TheFitnessFreak said...

I'm tired just looking at your leg workout ; ) You sound so happy and energetic Malynda and it makes me happy to see it!

I don't use BCAA's because the hemp protein powder has a lot of amino acids. I also add some hemp seeds into my salads and such. I just posted a Raw Tabouleh that uses hemp and it's super yum!

Looks like the High Raw/ Vegan thing is working awesome for you, WooHoo!!


Kristen's Raw said...

Since you've been taking this all along, and if they fit your vegan plan, I wouldn't take them out just yet simply because we want to introduce things and take things out one at a time so we can figure out what really works for you and what doesn't. So, perhaps you keep them in another week, maybe two, and then take them out. At that point you can see how your body, recovery, weight, etc all do once they're removed but by then you'll also be doing the vegan protein. If you take the BCAA out now and had any issues you might not know if it's from taking those out or from the reduced protein in your diet... you know?

Great post. Great workout! Strong Girl!!!!! Keep it up!

If you can get another 30 minutes of GOOD cardio in today... DO IT!!! Even if it's just running outside for 10 minutes at three different times today. Or, doing jumprope in your house. Or, do some jumping jacks or something... :)