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 Post subject: Re: steffapeppa: the moves & the meals
PostPosted: Wed Aug 26, 2009 12:39 am 
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Manatee
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MaryStella wrote:
that is a solid ab workout for sure. plyo is always fun stuff.


I am very much looking forward to the day that the ab workout is less of a struggle because I've gotten that much
stronger! Its a pain to keep jumping up to push the pause button! Well, I know the thing by heart, but I want to be
able to keep up to the pace that is set...and that's a hell of a pace in all of the workouts~!

I'm hoping you're feeling better and better-


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 Post subject: Re: steffapeppa: the moves & the meals
PostPosted: Wed Aug 26, 2009 7:40 pm 
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Stegosaurus
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Location: Plains, PA
good luck with it. that will always be a good ab workout.

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 Post subject: Re: steffapeppa: the moves & the meals
PostPosted: Thu Aug 27, 2009 4:16 pm 
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Manatee
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8-27-09

moves

I was an early bird (early for me) doing
Yoga X. I felt pretty sore and certainly less strong than the previous 2 yoga workouts. Why?
Well, doing the Shoulders and Arms workout the evening prior is the answer. Ugh.

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meals

9:00 2 bananas
(10:00 workout)
12:30 cup of oatmeal, toasted pecans, raisins, agave nectar, unsw Almond Breeze
5:00 expresso!
5:30 1/2 cup org black coffee, 1/2 untuna sandwich on wheat sub roll, 2 Fig Newman cookies, 2 handful of corn chips
large salad(basil, cilantro, dill, tomato, cuke, spinach, bell pepper, string beans, agave mustard dressing)
11:30 1/3 leftover bean burrito, salsa, brown rice, handful corn chips, unsw cold peppermint tea, handful Shredded Oat cereal


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 Post subject: Re: steffapeppa: the moves & the meals
PostPosted: Fri Aug 28, 2009 12:00 am 
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Manatee
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8-28-09

moves

Back and Legs---oh yes-pull ups and squatty things galore! Most moves do not include weights but have many reps. It is a good
workout! Not my fave, but I feel a big difference since the beginning.

Ab Ripper---was so going to skip out...feeling pretty depressed for different reasons..... but m got me back into it when he got home. It's all good(w/my abs anyway)

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meals

11:00 Fruit Salad (1 peach, 1 banana, 1/2 apple, 1/2 orange, 1 date)
12:00 1 1/2 cup 7 grain cereal and shredded oat cereal, unsw Almond Br., agave nectar
1:00 cashews, walnuts, 2 Fig Newmans, 2 cups org. black coffee
(3:13 workout) 1 date
4:30 shake (rice protein 30gr, blueberries, banana, 12 oz rice milk, 1/8 tsp spirulina powder) wasn't that great.
5:15 Primal Strip package
(10:15 ab workout) date
11:00 a salad that was quite big( red leaf, tomatillo, tomato, cuke, red cabbage pepper, string beans, tamari pumpkin seeds, agave mustard dressing)
red wine, 1/2 Fig Newman, toasted heal of w.w. bread baguette w/ garlic, no oil.

these late nights are a no-no & I know know it. :oops:


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 Post subject: Re: steffapeppa: the moves & the meals
PostPosted: Fri Aug 28, 2009 12:02 am 
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Manatee
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MaryStella wrote:
good luck with it. that will always be a good ab workout.


thanks- and I know....once I can do it all the way thru w/out pausing, then I could do other things to ramp it up (like in a few years? haha)


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 Post subject: Re: steffapeppa: the moves & the meals
PostPosted: Sun Aug 30, 2009 2:05 pm 
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Stegosaurus
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Location: Plains, PA
you could always switch off and it then and come back to it.

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 Post subject: Re: steffapeppa: the moves & the meals
PostPosted: Mon Aug 31, 2009 12:49 am 
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Manatee
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8-30-09

first time I've skipped this log but that's alight---it's not like I "fell off the wagon" or anything…just don't want to break my brain thinking about what I ate 2
days ago and stuff

moves

Well, just to back up a bit, I will say that I did Kenpo on friday night after eating some vegan pizza and ice cream (2 1/2 hours after) and I could still feel it sitting there even tho I didn't stuff myself. Lesson learned!

Ab Ripper---- I read online about some guy doing this workout before his main workout instead of after, as the program says. I tried it and I liked it. Get it over first: why not?

Chest Shoulders and Triceps---wow this one was a toughie (well they all are) but I like it. Even with all of the variety of push ups. I worked at doing more of the push-ups without my knees.
I haven't done this workout in 5 weeks and I did improve on most everything is fine by me. I know I'll be hurting' for certain tomorrow!

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meals

9:30 1/2 cantaloupe
10:15 1 1/2 cup Shredded Oats cereal, unsw Almond Breeze, agave nectar
11:00 2 cups org. black coffee
1:00 1 1/2 cup amazing Sesame Garlic Tofu Kale Salad (includes kale, carrot, red cabbage, a lot of garlic, toasted almonds, sesame seeds, ginger,
soy sauce, sesame oil, rice vinegar, baked tofu). I think I could eat this every day but 1. it takes a while to make it and 2. I reek of garlic!
3:00 glass of red wine
3:30 big nectarine
6:00 handful of walnuts
6:30 almond butter and jelly sandwich on sprouted (toasted) english muffin w/sprinkle of hemp seeds, peppermint tea (unsw)
(9:00 workout) 2 dates
11:00 shake (banana, blueberries, rice protein, rice milk) eh.
11:30 4 spoonfuls of kale salad, 1/2 corn on the cob w/ e.b. and sea salt, glass of red wine, some rice sticks, roasted pumpkin seeds

time for a new avatar! Sick of that one!


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 Post subject: Re: steffapeppa: the moves & the meals
PostPosted: Mon Aug 31, 2009 11:09 pm 
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Manatee
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Joined: Mon Jul 13, 2009 5:23 pm
Posts: 206
8-31-09

moves

Plyometrics---feeling stronger 'cept for a couple weird twinges in the same spot as they usually occur. Sure doesn't hurt when it is a top 10 day out there! Feeling really nice after we are finished….like "aaahhh what's next?" Pumped not pooped! hahaha I laugh at my "cleverness"!


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meals

10:30 1/2 cantaloupe
11:15 Fruit Salad (1/2 kiwi, 1/2 apple, 1/4 pear, 1/2 orange, 1 banana, shredded coconut)
12:00 sprouted english muffin w/E.B., 1 1/2 cup org. black coffee
(3:00 workout) 1 packet Emergen-C w/water
4:30 walnuts, rice sticks, almonds
5:15 Nate's meatless meatballs (5) sub w/tomato sauce on multi grain baguette…organic tomato pepper &basil salad w/olive oil and red w. vinegar, pepper, sea salt…..last of the tofu kale salad…..red wine (2)..….handful chocolate chips
9:15 1/2 of this delish new protein bar (mocha)
11:00 cold unsw. peppermint tea


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 Post subject: Re: steffapeppa: the moves & the meals
PostPosted: Wed Sep 02, 2009 9:33 am 
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Manatee
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Joined: Mon Jul 13, 2009 5:23 pm
Posts: 206
9-1-09

moves

Back and Biceps----HAMMERING those biceps! goodness. Why do I like it so much? This is the 4th time I have tried this workout.
I have some free time so I'll share….
compared to when I last did this workout 3 weeks ago: (old /// new)...

Lawnmowers
15@20lb /// 15@25lb

Twenty-Ones
21 @ 15lb /// 14 @17.5lb & 7@15lb

1-Arm Cross-Body Curls
15@15lb /// 10@17.5lb

Elbows-Out Lawnmowers
15@17.5lb /// 15@20lb

Standing Bicep Curls
8ea@17.5lb /// 9ea@17.5

One-Arm Concentration Curls
10 @12.5lb /// 12@12.5lb

Reverse Grip Bent-Over Rows
14@15lb (form not great) /// 12@15lb (good form)

Open Arm Curls
10@15lb /// 11@ 15lb

Static Arm Curls (supposed to do 16)
16@12.5lb /// same

Congdon Locomotives (supp. to do 40)
40 @ 15lb /// same

Crouching Cohen Curls
12@12.5lb /// 13@12.5lb

One-Arm Corkscrew Curls
16@17.5 /// 20@17.5lb

Seated Bent Over Back Flys
10@15lb /// 12@15lb

Curl-Up/Hammer Downs
10@15lb /// 11@15lb

Hammer Curls
10@15lb /// 10 + 2@15lb

In-Out Hammer Curls
8ea@12.5 /// 9@12.5

Strip Set Curls
8@15
8@12.5
8@20
8@7.5
same this time too

Also had the following assisted:
Wide front Pull-Ups- worse
Switch Grip Pull-Ups-same
Chin-Ups-better
Corn Cob Pull-Ups-same
Towel Pull-Ups---The biggest improvement-I did 12 , doubling my last 2 workouts.
Max-Rep Pull-Ups-better

Ab Ripper---- tried it in my house. Doing better…did 50 Mason (Kayak) twists w/o stopping. Everything does seem to be getting a bit easier….hmmmm
it's working???

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meals

9:30 1/2 apple, 2 bananas
10:15 1 plus bowl of shredded wheat, unsw Almond Breeze, agave nectar, 2 cup org. black coffee
(12:30 workout)
1:45 1 cup shake (banana, blues, rice protein, spiraling), handful walnuts, almonds, rice sticks
3:15 2 pieces french toast (sprouted bread) w/ maple syrup/agave, 3 soy sausage patties, orange juice, 1/2 cup coffee
4:00 a few herbs and berries at the farm
5:00 glass of red wine, rice sticks, puffed spelt cake(like small thin rice cake)
8:00 Big Salad ( green leaf, red cabbage, tomato, cue, green pepper, carrot, scallions, string beans, hemp seeds, tamari almonds, olive oil & red wine vinegar,
sea salt)
8:30 sm. handful wheat thin like crackers
(9:30 ab ripper)
11:00 apple
11:30 3 spelt cakes


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 Post subject: Re: steffapeppa: the moves & the meals
PostPosted: Wed Sep 02, 2009 10:05 am 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
Yay - congrats on the improvements!

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 Post subject: Re: steffapeppa: the moves & the meals
PostPosted: Thu Sep 03, 2009 11:04 pm 
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Manatee
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Joined: Mon Jul 13, 2009 5:23 pm
Posts: 206
lobsteriffic wrote:
Yay - congrats on the improvements!


thanks---feels pretty nice...tho I know it can't continue forever!


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 Post subject: Re: steffapeppa: the moves & the meals
PostPosted: Thu Sep 03, 2009 11:05 pm 
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Manatee
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Joined: Mon Jul 13, 2009 5:23 pm
Posts: 206
9-2-09

moves

Cardio X---EARLY ME! We just tried this instead of Yoga X. It is a shorter workout an it incorporates some yoga, plyo, and Kenpo. Good workout but after doing all of the other ones, I could have kept going a little bit. MAYBE going to do Yoga X tonight.
NOPE-didn't.

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moves

(7:15 workout) packet Emergen-C w/water
8:15 banana
8:45 cup of shredded wheat, unsw Almond Breeze, agave nectar
10:00 3 cups org. black coffee
1:30 corn on the cob/E.B./sea salt… glass of red wine…open face veggie burger, sauteed onions, hot sauce, tomato slices, on sprouted english muffin half
3:00 banana, 1/2 clif bar
5:45 big salaaaad (green leaf, red cabbage, tomato, cue, green pepper, carrot, scallions, string beans, hemp seeds, celery, tomatillos, agave mustard dressing, sea salt) some fresh baguette slices toasted w/ olive oil dipping sauce, tomato slices.
9:30 on…tastes of pesto sauce as I was preparing..…1/2 cliff bar…..1/2 glass of wine….some crackers, walnuts


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 Post subject: Re: steffapeppa: the moves & the meals
PostPosted: Thu Sep 03, 2009 11:08 pm 
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Manatee
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Joined: Mon Jul 13, 2009 5:23 pm
Posts: 206
9-3-09

moves

Ab Ripper--- did it first w/M. Made it all the way through Fiffer Scissors w/out a break in-between, YEAH

Legs and Back---- Always glad to see that completed! Many of the exercises just require that you keep up and get to 25 and I've been doing that. I am adding weights and upping them slowly because it is really difficult to begin with. The pull-ups are another story. Even tho I've acquired some gorgeous callouses, I still had a lot of discomfort tonight. M suggests I move the chair out an inch next week to make it tougher and I'll have less reps. I guess I should?

Walking around mall for a few rounds briskly….

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meals

5:45 1 lg. apple
6:20 1 toasted sprouted english muffin w/ E.B.
9:00 2 cups black coffee
11:45 large salad! (green leaf, tomatillos, tomato, pepper, carrot, dill, cilantro, basil, green beans, agave mustard dressing)
4 'buffalo' soy things---texture was mushy but I was hungry….1/3 "crabby patty" sandwich (virtually taste-free), 2 handfuls peanut butter pretzels.
5:45 sm. handful crackers, 1 banana
(6:15 workout) 1 packet Emergen-C w/water
8:45 some crackers, rice sticks
9:15 1 cup w.w. penne w/pesto…1/3 corn on the cob w/E.B. sea salt.....an. everything baguette slice toasted w/olive oil dip…..2 sips red wine…..tomato, green pepper, cherry tomatoes w/olive oil, sea salt, pepper.
11:00 banana


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 Post subject: Re: steffapeppa: the moves & the meals
PostPosted: Mon Sep 07, 2009 11:18 pm 
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Posts: 21037
Location: Austin, TX
Hope you had an awesome weekend!

Hello Tuesday! Have a great time...and once again great work with your journal!

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 Post subject: Re: steffapeppa: the moves & the meals
PostPosted: Mon Sep 07, 2009 11:39 pm 
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Manatee
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Posts: 206
Yes my weekend had a bit of "awe" in it..thanks!

9-7-09

moves

Back to Plyo again today....I give it my all and my body is giving it back it me---in a good way.

I have been slacking on the recording of my daily food intake! Trust me there have been no crazy blunders or benders or anything naughty 'cept for a few
too many red wine at my friend's Labour Day party Sunday night..... I woke up well-adjusted as I drank a lot of water and had an Emergen-C packet.

I'll get back to typing MEALS all out tomorrow as tomorrow seems like a whole new week.

Just looking back a few workouts---yesterday(Sunday) was the beginning on week 11 and the dreaded Back and Chest workout....oh man and I am soooore! I gave it more than my all then. All push-ups and
pull ups. I focused on doing on more pushups without knee-assistance. The pull ups were all done with a chair as usual, but I pulled it away about another inch
to make it a little more difficult. Completed Ab Ripper directly after and I felt pretty good about it...and had to hurry up and get to that party.

Last Friday was Kenpo and all went smoothly. Feeling a little better balanced in general. Working on my feet action too.

Tomorrow is arm trifecta and we are doing it at night....right now they feel so very tired (well my shoulders do anyway) but we'll see how it goes in around 19 hours from now...


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