Vegan Bodybuilding & Fitness

Healthy Food Defines You
It is currently Sat Oct 25, 2014 9:03 pm

All times are UTC - 5 hours




Post new topic Reply to topic  [ 98 posts ]  Go to page Previous  1, 2, 3, 4, 5 ... 7  Next
Author Message
 Post subject: Re: Pofi's log
PostPosted: Tue Apr 28, 2009 6:17 am 
Offline
Elephant
User avatar

Joined: Sun Jun 08, 2008 9:22 am
Posts: 1074
Location: Germany
you're training at kieser?

i really don't like the selection of your exercises. and i hope those are very old versions of the machines you're using cause they look horrible to me.

_________________
my training.

The Squat:

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

- Dave Tate


Top
 Profile  
 
 Post subject: Re: Pofi's log
PostPosted: Tue Apr 28, 2009 12:04 pm 
Offline
Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
xphilx wrote:
you're training at kieser?

i really don't like the selection of your exercises. and i hope those are very old versions of the machines you're using cause they look horrible to me.


No...I'm training in a gym similar to Kieser called Ortho Training. They also use those machines but I have no idea how old those machines are. At least they look a bit different. Maybe I have a look for a date next time.

By the way. If those machines look horrible to you, can you give me an idea how machines should look like?


Top
 Profile  
 
 Post subject: Re: Pofi's log
PostPosted: Tue Apr 28, 2009 12:19 pm 
Offline
Elephant
User avatar

Joined: Sun Jun 08, 2008 9:22 am
Posts: 1074
Location: Germany
well, i'm not a big fan of machines anyway but if i use one it should be one which is more adapted to the natural movement of the human body.

is there any specific reason why you're training there and not at a real gym? what are your goals?

_________________
my training.

The Squat:

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

- Dave Tate


Top
 Profile  
 
 Post subject: Re: Pofi's log
PostPosted: Wed Apr 29, 2009 3:23 am 
Offline
Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
xphilx wrote:
well, i'm not a big fan of machines anyway but if i use one it should be one which is more adapted to the natural movement of the human body.

is there any specific reason why you're training there and not at a real gym? what are your goals?


To answer the first part of your question, you probably have to tell me what you see as the difference between Ortho Training and a real gym.

About my goals I would say that my main goal is a increase in strength. Latest test showed that I lack about 30% of the strength that I should have. I also need some volume, especially in the upper body. But that should come as part of the strength training anyhow and is not the primary goal. From the standpoint of the physique I would say that Tim VanOrden or Guillaume Desilets would be my first target area.


Top
 Profile  
 
 Post subject: Re: Pofi's log
PostPosted: Wed Apr 29, 2009 6:26 am 
Offline
Elephant
User avatar

Joined: Sun Jun 08, 2008 9:22 am
Posts: 1074
Location: Germany
a real gym has free weights and not only machines.

if you're aiming for strenght you should probably forget about the machines and start with some serious strength training. i don't think that the philosophy of those health and wellness gyms will help you gaining a lot of strength.
you should read this and then get serious about your training:

http://startingstrength.wikia.com/wiki/FAQ
http://www.team-andro.com/phpBB3/wkm-tr ... 36987.html

_________________
my training.

The Squat:

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

- Dave Tate


Top
 Profile  
 
 Post subject: Re: Pofi's log
PostPosted: Wed Apr 29, 2009 2:41 pm 
Offline
Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
xphilx wrote:
a real gym has free weights and not only machines.


OK...but the free weights I have at home...including a bench should cover that part for the moment. Another reason I choose this gym was the cooperation with doctors. Haven't found too many gyms here that offered that but maybe, when I get stronger and gain more experience in that area, I'll switch...

xphilx wrote:
if you're aiming for strenght you should probably forget about the machines and start with some serious strength training. i don't think that the philosophy of those health and wellness gyms will help you gaining a lot of strength.
you should read this and then get serious about your training:

http://startingstrength.wikia.com/wiki/FAQ
http://www.team-andro.com/phpBB3/wkm-tr ... 36987.html


Thanks for the links...I'll have a look at them.

So far the training with the machines is showing progress. Will be making some changes to the workout there, probably next week. And if time permits I'll add other exercises to that to complement the training with the machines.


Top
 Profile  
 
 Post subject: Re: Pofi's log
PostPosted: Wed Apr 29, 2009 3:02 pm 
Offline
Elephant

Joined: Wed Jan 10, 2007 12:48 pm
Posts: 2960
Location: Stockholm, Sweden.
Pofi wrote:
xjohanx wrote:
And soy is not something you should eat raw (sprouted). It's dangerous because of some antinutrients, same goes for kidney beans. Go with mung beans and lentils.


Well...about the soy. It really are these soy flakes (sorry only in German) I used sparingly so far. According to their website the soy beans are steam heated to get rid of the bitterness and make them suitable for consuption. After that they are rolled into flakes and lightly roasted. So you could say that they are safe to eat but probably not raw anymore.

And the kidney beans are the ones from the tin, which probably are heat treated as well.

I would love to go for sprouting but all my trials so far where rather unsuccessful. Either resulting in no sprouts at all or growing mold after a short time. If you have any hints how to successfully sprout...I'm all ears.


Okay mate, I was confused about this mostly:

Quote:
Before training
Salad with lettuce, tomatoes, soy sprouts, cucumbers, corn, cabbage and some salad dressing with vinegar and oil, four bananas

_________________
cubby2112 wrote:
When someone says you don't train "functionally," you should just punch them in the face. Ask them how "functional" of a movement that was.


Top
 Profile  
 
 Post subject: Re: Pofi's log
PostPosted: Wed Apr 29, 2009 3:08 pm 
Offline
Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
29th of april

Before training
Salad with lettuce, tomatoes, soy sprouts, corn, cabbage and kidney beans, three bananas and some dried dates
Total 1148 calories, 17.94g protein, 250.17g carbohydrates, 4.74g fat

Training (about 1h)
Trying to make the exercises a bit clearer. If it is still not understandable...please make suggestions.

hip extension(A1) 15reps x 182pounds
lower back(F3) 12reps x 100pounds
core ab isolator(F2) 18reps x 68pounds
seated row(C7) 17reps x 148pounds
rear delt pec fly(C5) 15reps x 100 pounds
torso arm(C3) 14reps x 152pounds
prone leg curl(B5) 16reps x 128pounds
leg extension(B1) 14reps x 130pounds
hip abduction(A3) 17reps x 88pounds
hip adduction(A4) 15reps x 158pounds

core ab isolator(F2) 5reps x 78pounds


After training
Almonds, smoothie with pakchoy, tomatoes, grape seed powder, kiwi fruits and some soy sauce
Total 1447 calories, 54.82g protein, 50.44g carbohydrates, 114.37g fat

Total of day 4153.8g calories, 101.35g protein, 398.65g carbohydrates, 233.49g fat


Last edited by Pofi on Fri May 01, 2009 3:34 pm, edited 1 time in total.

Top
 Profile  
 
 Post subject: Re: Pofi's log
PostPosted: Wed Apr 29, 2009 3:15 pm 
Offline
Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
xjohanx wrote:
Okay mate, I was confused about this mostly:

Quote:
Before training
Salad with lettuce, tomatoes, soy sprouts, cucumbers, corn, cabbage and some salad dressing with vinegar and oil, four bananas


Yes...normally I go directly from work to the training (between 2-3 p.m.). That means that my lunch is nearly the last thing I eat before the training and that normally is a "big" salad from the salad bar in our canteen. Sometimes they offer soy sprouts as well and those are the ones that end up in my salad (and on this log) then... :D


Top
 Profile  
 
 Post subject: Re: Pofi's log
PostPosted: Fri May 01, 2009 3:45 pm 
Offline
Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
1st of May

Before training
Mushrooms, almonds and hazelnuts
Total 1242 calories, 46.48g protein, 28.24g carbohydrates, 105.62g fat

Training (about 1h)
hip extension(A1) 15reps x 182pounds
lower back(F3) 13reps x 100pounds
core ab isolator(F2) 13reps x 74pounds
seated row(C7) 13reps x 156pounds
rear delt pec fly(C5) 14reps x 100 pounds
torso arm(C3) 15reps x 152pounds
prone leg curl(B5) 13reps x 134pounds
leg extension(B1) 15reps x 130pounds
hip abduction(A3) 12reps x 92pounds
hip adduction(A4) 15reps x 158pounds

core ab isolator(F2) 3reps x 90pounds
Negative concentration curl 17reps x 10kg

After training
Kidney beans and dried figs
Total 1966 calories, 69.06g protein, 380.97g carbohydrates, 13.92g fat

Total of day 3846.8g calories, 121.16g protein, 549.15g carbohydrates, 121.09g fat


Top
 Profile  
 
 Post subject: Re: Pofi's log
PostPosted: Mon May 04, 2009 3:41 pm 
Offline
Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
4th of May

Before training
Salad with cabbage, kidney beans, corn and cucumbers, 3 bananas
Total 613 calories, 16.58g protein, 149.49g carbohydrates, 3.61g fat

Training (about 1h)

Today I slightly modified my training schedule. I exchanged the machines B5 and B1 for the leg press (B6). Furthermore I added the core torso rotation (F1), the arm cross (D5) and the overhead press (E3).

hip extension(A1) 15reps x 182pounds
lower back(F3) 12reps x 100pounds
core ab isolator(F2) 12reps x 74pounds
seated row(C7) 12reps x 156pounds
rear delt pec fly(C5) 12reps x 100 pounds
torso arm(C3) 12reps x 152pounds
leg press(B6) 25reps x 134pounds
hip abduction(A3) 12reps x 92pounds
hip adduction(A4) 13reps x 158pounds
overhead press(E3) 12reps x 44pounds
arm cross(D5) 20reps x 50pounds
core torso rotation(F1) 20reps x 34pounds

Chest press 10reps x 30kg (plus bar)
Negative concentration curl 15reps x 10kg

After training
Kidney beans and dried figs
Total 1341 calories, 56.16g protein, 252.99g carbohydrates, 8.96g fat

Total of day 4126.6g calories, 108.52g protein, 708.22g carbohydrates, 84.47g fat


Top
 Profile  
 
 Post subject: Re: Pofi's log
PostPosted: Thu May 07, 2009 2:15 am 
Offline
Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
6th of May

Been to the gym rather late (about 8p.m.) but the workout was what I needed after more than 10 hours at work...

Before training
Salad with cabbage, tomatoes and soy sprouts, kidney beans, 3 bananas
Total 954 calories, 52.13g protein, 169.91g carbohydrates, 5.07g fat

Training (about 1,25h)

hip extension(A1) 15reps x 182pounds
lower back(F3) 12reps x 100pounds
core ab isolator(F2) 13reps x 74pounds
seated row(C7) 14reps x 156pounds
rear delt pec fly(C5) 14reps x 100 pounds
torso arm(C3) 14reps x 152pounds
leg press(B6) 25reps x 146pounds
hip abduction(A3) 15reps x 92pounds
hip adduction(A4) 14reps x 158pounds
overhead press(E3) 15reps x 44pounds
arm cross(D5) 23reps x 54pounds
core torso rotation(F1) 18reps x 38pounds


After training
dried figs
Total 710 calories, 14.65g protein, 145.43g carbohydrates, 5.64g fat

Total of day 3569.4g calories, 110.87g protein, 602.55g carbohydrates, 68.99g fat


Top
 Profile  
 
 Post subject: Re: Pofi's log
PostPosted: Sat May 09, 2009 6:09 am 
Offline
Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
8th of May

Before training
Salad with cabbage, tomatoes and lettuce, 2 bananas, almonds
Total 940 calories, 28.64g protein, 78.61g carbohydrates, 55.81g fat


Training (about 1,25h)

hip extension(A1) 18reps x 182pounds
lower back(F3) 12reps x 100pounds
core ab isolator(F2) 14reps x 74pounds
seated row(C7) 12reps x 156pounds
rear delt pec fly(C5) 13reps x 100 pounds
torso arm(C3) 15reps x 152pounds
leg press(B6) 25reps x 160pounds
hip abduction(A3) 12reps x 92pounds
hip adduction(A4) 12reps x 158pounds
overhead press(E3) 12reps x 44pounds
arm cross(D5) 20reps x 60pounds
core torso rotation(F1) 15reps x 42pounds

core ab isolator(F2) 5reps x 86pounds
Negative concentration curl 15reps x 10kg


After training
almonds, organic vegetable cocktail
Total 697 calories, 24.72g protein, 26.20g carbohydrates, 54.1g fat

Total of day 3577.4g calories, 99.35g protein, 495.41g carbohydrates, 124.33g fat


Top
 Profile  
 
 Post subject: Re: Pofi's log
PostPosted: Mon May 11, 2009 1:00 pm 
Offline
Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
11th of May

Before training
Salad with cabbage, tomatoes, onions, soy sprouts and lettuce, 4 bananas, dates
Total 1060 calories, 16.02g protein, 232.9g carbohydrates, 3.05g fat


Training (about 1,25h)

hip extension(A1) 15reps x 192pounds
lower back(F3) 13reps x 100pounds
core ab isolator(F2) 15reps x 74pounds
seated row(C7) 15reps x 156pounds
rear delt pec fly(C5) 15reps x 100 pounds
torso arm(C3) 13reps x 152pounds
leg press(B6) 25reps x 176pounds
hip abduction(A3) 13reps x 92pounds
hip adduction(A4) 14reps x 158pounds
overhead press(E3) 13reps x 44pounds
arm cross(D5) 18reps x 66pounds
core torso rotation(F1) 21reps x 42pounds

core ab isolator(F2) 5reps x 88pounds


After training
dates, kidney beans, organic vegetable cocktail
Total 1107 calories, 48.84g protein, 213.1g carbohydrates, 3.42g fat

Total of day 3660 calories, 96.6g protein, 657.92g carbohydrates, 59.41g fat


Top
 Profile  
 
 Post subject: Re: Pofi's log
PostPosted: Thu May 14, 2009 12:51 am 
Offline
Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
13th of May

Before training
Salad with cabbage, tomatoes, olives, sun-dried tomatos, soy sprouts, lettuce and a bit french dressing, 4 bananas, dates
Total 1469 calories, 26.25g protein, 314.64g carbohydrates, 10.19g fat


Training (about 1,25h)

hip extension(A1) 20reps x 192pounds
lower back(F3) 14reps x 100pounds
core ab isolator(F2) 15reps x 74pounds
seated row(C7) 13reps x 156pounds
rear delt pec fly(C5) 12reps x 100 pounds
torso arm(C3) 19reps x 152pounds
leg press(B6) 20reps x 192pounds
hip abduction(A3) 15reps x 92pounds
hip adduction(A4) 15reps x 158pounds
overhead press(E3) 15reps x 44pounds
arm cross(D5) 17reps x 70pounds
core torso rotation(F1) 15reps x 44pounds


After training
almonds, kidney beans
Total 1684 calories, 77.19g protein, 97.5g carbohydrates, 110.85g fat


Total of day 4498.5 calories, 133.34g protein, 694.45g carbohydrates, 126.72g fat


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 98 posts ]  Go to page Previous  1, 2, 3, 4, 5 ... 7  Next

All times are UTC - 5 hours


Who is online

Users browsing this forum: No registered users and 1 guest


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Jump to:  



{ ASACP_CREDITS }
{ ASACP_CREDITS }
{ ASACP_CREDITS } Powered by phpBB © 2000, 2002, 2005, 2007 phpBB Group