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ragekill15

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About ragekill15

  • Birthday 09/01/1990

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  1. This is one of my new favorites: http://www.theyummylife.com/Refrigerator_Oatmeal http://s3.amazonaws.com/yummy_uploads2/blog/5990.jpg Just swap out the milk for your favorite vegan alternative. It's fine without the yogurt. I add a little hemp protein to mine. It is a great quick breakfast that you can prepare ahead of time.
  2. Getting back at it tomorrow! I did do some cardio and abwork today. Row 2000 Meters : 9:30 Spin 20 Minutes: 5.1 Miles Cable Crunches: 140 x 20, 140 x 20, 140 x 20 Crunches: 50, 44, 31 Plank: 1 Minute Elliptical Machine 25 Minutes: 2.31 Miles
  3. http://www.bodybuilding.com has a library of video demonstrations of excercises that is pretty useful. I usually end up using youtube alot also.
  4. I like using myfitnesspal to log my meals. The website will calculate your BMR and plan out your macros for you which is nice, plus it syncs well with many activity tracking devices and apps. The problem is that myfitnesspal and many similar sites and apps are all based around weight loss and not weight gain, so if you are bulking you may have to design your own macros instead of using the site's suggestions. When I bulk I usually go for my bodyweight (lbs) in protein (grams), 25-30% calories from fat, and the rest in carbs. Here is a link for a good calculator for macros: http://iifym.com/iifym-calculator/ And as far as weighing goes, I usually try to weigh myself once a week or less. Be consistent. If you weigh in first thing in the morning then you should do the same each time, as your weight can fluctuate a lot throughout the day due to what you eat and drink. Always trust the mirror over the scale, and bodyfat measurement is a good idea. Good luck!
  5. DTP Arms: Dumbbell Biceps Curl: 20 x 40, 25 x 30, 30 x 20, 35 x 10 40 x 10 Superset Dumbbell Triceps Overhead Extension : 40 x 40, 50 x 30, 60 x 20, 70 x 12, 75 x 9 Cable Biceps Curl : 150 x 10, 130 x 10, 100 x 20 Superset Cable Triceps Extension : 130 x 10, 130 x 10, 100 x 20 Preacher Curl Machine : 70 x 30, 50 x 40 Superset Triceps Extension Machine : 70 x 30, 50 x 40 Cable Crunches : 170 x 20, 170 x 22, 170 x 20
  6. 01/15/14 AM: DTP Chest + Back Dumbbell Incline Press: 50 x 30, 60 x 20, 70 x 10, 75 x 5, 75 x 5 Superset Dumbbell Row: 50 x 30, 60 x 20, 70 x 10, 75 x 5, 75 x 5 Dumbbell Bench Press: 75 x 7, 75 x 7, 70 x 10, 60 x 18, 50 x 30 Superset Dumbbell Row: 75 x 5, 75 x 7, 70 x 12, 60 x 20, 50 x 30 PM: Legs Dumbbell Deadlift: 75 x 15, 75 x 18, 75 x 20, 75 x 16 Dumbbell Lunge: 25 x 10, 35 x 10, 45 x 8 One Leg Squat: 10, 10, 10 One Leg Leg Press: 150 x 10, 150 x 10, 150 x 10 Leg Press: 200 x 20, 200 x 20, 200 x 20 1 Mile Run 40 M Sprints x 4 100 M Sprints x 4 1 Mile Run
  7. 01/14/14 Strength Circuit Dumbbell Deadlift: 75 x 10 Goblet Squat: 75 x 10 Dumbbell Deadlift: 75 x 10 1 Jump Roping x 5 + 2 Mile Run
  8. 01/13/14 Legs + Abs Leg Press: 200 x 50, 300 x40, 350 x 30, 400 x 20, 450 x 10, 400 x 10, 350 x 20, 300 x 30, 250 x 40, 200 x 50 Superset Calf Press: 200 x 40, 300 x30, 350 x 20, 400 x 10, 450 x 10, 400 x 10, 350 x 10, 300 x 20, 250 x 30, 200 x 40 Cable Crunch: 170 x 36, 170 x 32, 170 x 27, 170 x 23, 170 x 17 Notes: I bumped up the weight from last week, and it nearly killed me. Once I reached the top of the pyramid, it was a struggle all the way down. I was almost sick after this workout.
  9. Arms Blaster 01/11/14 Cable Biceps Curl : 70 x 40, 80 x 30, 90 x 20, 110 x10, 130 x 10 Superset Cable Triceps Extension : 70 x 40, 80 x 30, 90 x 20, 110 x10, 130 x 10 Dumbbell Biceps Curl: 40 x 10, 40 x 10, 30 x 20 Superset Dumbbell Triceps Overhead Extension : 70 x 10, 75 x10, 60 x 20 Preacher Curl Machine : 50 x 30, 40 x 40 Superset Triceps Extension Machine : 50 x30, 40 x 40 Hanging Leg Raises: 21, 23 Cable Crunches : 170 x 20, 170 x 22, 170 x 20 Notes: This was a short and sweet workout that gave me a great pump. I wish I had a good picture of the vein action I had going on...
  10. Pea protein is good, but I don't like the taste. Hemp protein would be my first choice.
  11. First thing I did was clear my kitchen of everything that doesn't fit my new diet. Luckily, I was eating pretty clean before, so the change hasn't been too hard. I'm getting a little bit less protein than I was, but supplementing with Vega in the mornings and post workout. I'm getting A LOT of fiber. Yesterday I clocked over 100 grams! I feel like this could be too much... What do you guys think?
  12. 01/10/14 Cardio: Mile jog Lift: Shoulders + Legs Dumbbell Lateral Raises: 15 x 20, 20 x 16, 15 x 20 Dumbbell Front Raises: 20 x 20, 20 x20, 20x20 One Leg Leg Press: 150 x 20, 150 x 20, 150 x 20, 150 x 20 Leg Extensions: 100 x 20, 100 x 20, 100 x 20, 100 x20 Superset Leg Curls: 100 x 20, 100 x 20, 100 x 20, 100 x 20 Calf Press on Leg Press Machine: 200 x 20, 200 x 20, 200 x 20, 200 x 20 Notes: Rest times kept under 1 minute, and cardio exercises performed during this time. I was going to do rear delt raises as well, but shoulders were pretty burnt. I was tired going into the workout, but actually felt better afterwards.
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