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 Post subject: Re: Beach 2009 diet.
PostPosted: Fri Apr 10, 2009 3:07 pm 
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Elephant
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Joined: Sun Jun 08, 2008 9:22 am
Posts: 1074
Location: Germany
do you feel an advantage from changing your routine that often? especially when you´re cutting.

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The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate


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 Post subject: Re: Beach 2009 diet.
PostPosted: Fri Apr 10, 2009 4:38 pm 
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Rabbit
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Posts: 177
Yes I don't hit roadbumps that often and the training is more fun since I have variation and don't do the same routine for 4-6 months.

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 Post subject: Re: Beach 2009 diet.
PostPosted: Fri Apr 10, 2009 5:26 pm 
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Elephant
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Posts: 1074
Location: Germany
ok, i see. :)

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my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate


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 Post subject: Re: Beach 2009 diet.
PostPosted: Wed Apr 15, 2009 5:43 am 
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Rabbit
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Posts: 177
Seems I have to be off from training a few days more since my stomach doesn't wanna do want I want to do.

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 Post subject: Re: Beach 2009 diet.
PostPosted: Fri Apr 17, 2009 5:03 pm 
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Rabbit
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Joined: Thu Jan 29, 2009 1:01 pm
Posts: 177
Shoulders and Lower Back

Weight x Reps (Wanted Reps If I fail)

WU = Warm Up Set
WK = Work Set
BO = Back-Off Set

+ if I am gonna increase weight next workout
| if I am gonna stay
- if I am gonnde decrease weight

Straps is used on Deadlifts since the bar is thicker than normal bars.

Shoulder Press Front (Seated Without Backsupport) - Waveloading


WU 20kg x 10, 30kg x 8, 40kg x 5 |
WK 45kg x 3 55kg x3 50kg x3 60kg x 3 +
BO 40kg x 10 +

Deadlift - Waveloading

WU 70kg x 8, 100kg x 5 120kg x 3 -
WK 130kg x 3 150kg x 3 140kg x 3, 150kg x 0 (3) -

Deadlift on Blocks (Smithmachine)

WK 160kg x 3 +

Abs

Comments: My stomach still gives me some trouble so I have stopped with the creatine and the preworkout drink. I overestimated the weight on the deadlift today so gonna correct that next time. But it always hard to estimate the weights in the first week of a new routine. Also my shoulder injury in my left shoulder is almost gone so I could do shoulder press to the front and they went fine considered I haven't done them for awhile.

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We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.


Last edited by npx on Sat Apr 18, 2009 6:02 am, edited 1 time in total.

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 Post subject: Re: Beach 2009 diet.
PostPosted: Fri Apr 17, 2009 6:04 pm 
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Stegosaurus
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Joined: Sun Dec 14, 2008 11:58 pm
Posts: 3255
Location: Plains, PA
I agree with you on the routine changing.

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 Post subject: Re: Beach 2009 diet.
PostPosted: Sat Apr 18, 2009 9:54 am 
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Rabbit
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Joined: Thu Jan 29, 2009 1:01 pm
Posts: 177
Chest and Upper-back

Weight x Reps (Wanted Reps If I fail)

WU = Warm Up Set
WK = Work Set
EC = Eccentric Set ( Do the negative part and let spotters raise the weight )
BO = Back-Off Set

+ if I am gonna increase weight next workout
| if I am gonna stay
- if I am gonnde decrease weight

Straps is used on the rows since the bar is thicker than normal bars.

Bench press is alternated with the rows so first one set bench then one set rows.

Bench Press (Smithmachine) - Waveloading - Alternated


WU 40kg x 10, 50kg x 8, 70kg x 5 |
WK 92,5kg x 3 107,5kg x3 100kg x3 115kg x 3 +
EC 130kg x 3 +
BO 80kg x 18 |

Barbell Bent-over Row Low Bar - Waveloading - Alternated


WU 50kg x 8, 60kg x 5 70kg x 3 |
WK 77,5kg x 3 92,5kg x 3 85kg x 3, 100kg x 3 +
EC (Dumbell) 40kg x 5 (3) + (Largest dumbell on the gym need to find another solution)
BO 70kg x 20 +

Abs

Comments: Was afraid to have to much weight since the failure yesterday on the deadlifts. But instead it was to easy so I will bump up the weights next week. The bench press felt very easy but it's still in the crappy smithmachine so I won't compare it it to regular bench.

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We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.


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 Post subject: Re: Beach 2009 diet.
PostPosted: Sun Apr 19, 2009 5:16 am 
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Rabbit
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Joined: Thu Jan 29, 2009 1:01 pm
Posts: 177
This article pretty much sums up what I try to do and not do in the gym

http://www.t-nation.com/free_online_art ... in_the_gym

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We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.


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 Post subject: Re: Beach 2009 diet.
PostPosted: Sun Apr 19, 2009 8:30 am 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
Great article, thanks. It's a nice refresher.

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 Post subject: Re: Beach 2009 diet.
PostPosted: Tue Apr 21, 2009 11:09 am 
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Rabbit
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Joined: Thu Jan 29, 2009 1:01 pm
Posts: 177
Biceps/Upper back and Legs

Weight x Reps (Wanted Reps If I fail)

WU = Warm Up Set
WK = Work Set
EC = Eccentric Set ( Do the negative part and let spotters raise the weight )
BO = Back-Off Set
BW = Bodyweight

+ if I am gonna increase weight next workout
| if I am gonna stay
- if I am gonna decrease weight


Chinups (Palms against me) - Waveloading

WU 40kg x 10 (Machine), BW x 8, BW + 10kg x 5 |
WK BW + 20kg x 3, BW + 30kg x3, BW+25kg x3, BW + 35kg x 3 +
EC ?kg x 3 + (The belt teared with 35kg under so didn't want to destroy it totally with 50kg so skipped this one)
BO 60kg x 20 + (Machine)

Squat Low Bar - Waveloading

WU 50kg x 8, 70kg x 5 90kg x 3 |
WK 100kg x 3 110kg x 3 105kg x 3, 115kg x 3 +

Squat Low Bar 1/4 Rep

WU 100kg x 3 +
WK 130kg x 3 +

Abs

Comments: Well to do squats on the same weights as benchpress can only be explained with 1 word. "DISCO" but hey my legs are "fat" anyway. The chinups was however fun and will be better next week with a better weight belt.

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We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.


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 Post subject: Re: Beach 2009 diet.
PostPosted: Thu Apr 23, 2009 1:46 am 
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Rabbit
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Joined: Thu Jan 29, 2009 1:01 pm
Posts: 177
Project deadline tomorrow so Thursday workout will be moved to Saturday instead.

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We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.


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 Post subject: Re: Beach 2009 diet.
PostPosted: Thu Apr 23, 2009 2:11 pm 
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Elephant
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Joined: Sun Jun 08, 2008 9:22 am
Posts: 1074
Location: Germany
npx wrote:
This article pretty much sums up what I try to do and not do in the gym

http://www.t-nation.com/free_online_art ... in_the_gym


i like this one. basic knowledge and a few critical things but a good article actually.

_________________
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate


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 Post subject: Re: Disco Turbo Training 2000
PostPosted: Sat Apr 25, 2009 10:05 am 
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Rabbit
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Joined: Thu Jan 29, 2009 1:01 pm
Posts: 177
Changed name on diary and some in the introduction since my diet isn't that serious anymore. Still has pretty low calorie intake but can't do cardio since I have to much work in school.

Chest and Upper-back

Weight x Reps (Wanted Reps If I fail)

WU = Warm Up Set
WK = Work Set
EC = Eccentric Set ( Do the negative part and let spotters raise the weight )
BO = Back-Off Set

+ if I am gonna increase weight next workout
| if I am gonna stay
- if I am gonna decrease weight

Straps is used on the rows since the bar is thicker than normal bars.

Bench press is alternated with the rows so first one set bench then one set rows.

Bench Press (Smithmachine) - Waveloading - Alternated


WU 40kg x 10, 60kg x 8, 80kg x 5 |
WK 95,5kg x 3 112,5kg x3 105kg x3 120kg x 3 +
EC 135kg x 3 +
BO 80kg x 20 +

Barbell Bent-over Row Low Bar - Waveloading - Alternated

WU 50kg x 8, 60kg x 5 70kg x 3 |
WK 82,5kg x 3 97,5kg x 3 90kg x 3, 105kg x 3 +
EC 45kg x 3 (on one side of the bar) +
BO 72,5kg x 20 +

Abs

Comments: Fun workout bench went fine on 120kg but will only increase 2.5kg next week since I rather succeed on 122,5kg than fail on 125kg. Will do another workout tomorrow since I wasn't able to train on last Thursday.

How it is to live in Sweden

http://www.thedailyshow.com/video/index.jhtml?videoId=225113&title=the-stockholm-syndrome

and part 2

http://www.thedailyshow.com/video/index.jhtml?videoId=225126&title=the-stockholm-syndrome-pt.-2

_________________
We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.


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 Post subject: Re: Disco Turbo Training 2000
PostPosted: Sun Apr 26, 2009 10:06 am 
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Rabbit
User avatar

Joined: Thu Jan 29, 2009 1:01 pm
Posts: 177
Shoulders and Lower Back

Weight x Reps (Wanted Reps If I fail)

WU = Warm Up Set
WK = Work Set
BO = Back-Off Set

+ if I am gonna increase weight next workout
| if I am gonna stay
- if I am gonnde decrease weight

Straps is used on Deadlifts since the bar is thicker than normal bars.

Shoulder Press Front (Seated Without Backsupport) - Waveloading


WU 20kg x 10, 30kg x 8, 40kg x 5 |
WK 50kg x 3 60kg x3 55kg x3 65kg x 3 +
BO 47,5kg x 10 +

Deadlift - Waveloading

WU 70kg x 8, 90kg x 5 110kg x 3 |
WK 120kg x 3 140kg x 3 130kg x 3, 150kg x 3 +

Deadlift on Blocks (Smithmachine)

WK 170kg x 3 +

Dips

WK BW x 30

Abs (No rest between exercises)

Thin Tummy, Both Legs Up, Cycle Out One Leg
WK BW x 30
Curlup, Hands On opposite Elbows
WK BW x 30
Russian Twist, Feet Anchored
WK BW x 30
Modified V-Sit
WK BW x 10 (30)

Comments: Gonna report my abs also since I will start focus some more on them. Increased 5kg on shoulders and it worked out well but will only increase 2.5kg next time. Some dude that I spotted when he did benchpress came and asked if I wanted spotting right when I was about to press up my third rep on 65kg and that was a little bit disturbing but I managed to ignore him and do what I had to do. On the deadlifts I found a better weight than last time which was good. How much I will increase next time is probably depeding on how I feel that day. Next workout Tuesday. Forgot that I also did a extra set of dips to see how many I managed to do.

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We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.


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 Post subject: Re: Disco Turbo Training 2000
PostPosted: Tue Apr 28, 2009 9:22 am 
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Rabbit
User avatar

Joined: Thu Jan 29, 2009 1:01 pm
Posts: 177
Biceps/Upper back and Legs

Weight x Reps (Wanted Reps If I fail)

WU = Warm Up Set
WK = Work Set
EC = Eccentric Set ( Do the negative part and let spotters raise the weight )
BO = Back-Off Set
BW = Bodyweight

+ if I am gonna increase weight next workout
| if I am gonna stay
- if I am gonna decrease weight

Chinups (Palms against me) - Waveloading


WU 40kg x 10 (Machine), BW x 8, BW + 10kg x 5 |
WK BW + 22,5kg x 3, BW + 32,5kg x3, BW+27,5kg x3, BW + 37,5kg x 3 +
EC 50kg x 3 +
BO 66kg x 20 + (Machine)

Squat Low Bar - Waveloading

WU 50kg x 8, 70kg x 5 90kg x 3 |
WK 102,5kg x 3 112,5kg x 3 107,5kg x 3, 117,5kg x ?|

Squat Low Bar 1/4 Rep


WU 100kg x 3 +
WK 132,5kg x 3 +

Pull-ups

WK BW x 14

Abs (No rest between exercises)

Thin Tummy, Both Legs Up, Cycle Out One Leg
WK BW x 30
Curlup, Hands On opposite Elbows
WK BW x 30
Russian Twist, Feet Anchored
WK BW x 30
Modified V-Sit
WK BW x 12 (30)

Comments: New weight belt today, to bad the chain I bought was to weak so I have to buy a new one. I skipped the last squat set since I was sore in my legs since Sundays deadlift and I had no spotter. I really don't care about my squats anyway :D .

_________________
We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.


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