REBOOT - Dave's Training Journal

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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cubby2112
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Re: Future Brother in Iron - Dave's Training Journal

#16 Postby cubby2112 » Thu Sep 10, 2009 6:59 pm

I agree with Zack on meal timing. I eat three meals a day, each one big and containing a lot of protein. The only instance where the timing of food matters is right after a workout. Either getting a meal within 30 or so minutes or having a shake or whatnot is important there. With your small appetite, like Zack said, lots of liquid nutrition would help. I actually blend 1/2 - 2/3 of my soups when I make them.
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Re: Future Brother in Iron - Dave's Training Journal

#17 Postby DAVegan » Thu Sep 17, 2009 10:06 pm

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Last edited by DAVegan on Mon Oct 01, 2012 12:29 pm, edited 1 time in total.

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Re: Future Brother in Iron - Dave's Training Journal

#18 Postby DAVegan » Sun Sep 20, 2009 9:33 pm

Here are a few of my most recent workouts:

Shoulders

Overhead Dumbbell Press (five sets)
25 lbs (per hand) X 12 reps
30X7
30x8
30X8
30X6

Reverse Fly (dumbbells, five sets)
17.5x14
17.5x12
17.5x12
17.5x10
20x9

Dumbbell Shrugs (four sets)
50x11
50x10
50x9
50x9

Lateral Raises (dumbbells, five sets)
15x12
15x10
15x9
15x8
15x8

Front Raises (dumbbells, five sets)
15x10
15x10
15x9
15x9
15x9

________

Back & Bi's (yesterday)

Dumbbell Curls (five sets)
17.5x12
17.5x12
20x11
20x10
20x8 (seated)

Wide-Grip Pullups (five sets)
6 reps
6 reps
4 reps
4 reps
4 reps

Seated Row (five sets)
80x13
80x12
80x11
85x9
85x8

Barbell Curls (six sets)
30x13
30x13
30x11
30x11
30x10
30x10

Lat Pulldowns (1 set)
90lbs x 5

_________

Chest & Tri's (today - pretty short workout)

Flatbench Dumbbell Press (five sets)
30 lbs (per hand) x 13
35x12
35x11
35x10
35x11

Tricep Pushdowns (cable, T-bar grip - five sets)
30x13
35x13
35x13
42.5x11
42.5x10

Incline Dumbbell press (five sets)
20x12
25x13
25x14
30x8
30x6 (and a partial - totally fried)

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Re: Future Brother in Iron - Dave's Training Journal

#19 Postby DAVegan » Thu Sep 24, 2009 10:05 pm

Sept. 22 - Legs

Leg Press (Life Fitness machine) - Five sets
290 lbs x 10 reps
290 x 12
290 x 12
310 x 11
310 x 12

Leg Extensions - Five sets
115 x 9
115 x 12
115 x 12
120 x 10
120 x 9

Leg Curls - Five sets
65 x 12
65 x 12
65 x 12
65 x 11
65 x 9

Calf Raises (on leg press machine with seat all the way back) - Five sets
130 x 27
130 x 20
130 x 21
130 x 18
130 x 20

Bike cool-down for a few minutes.


And tonight's shoulder workout:

Overhead Seated Dumbbell Press - Five sets
25 lbs (per hand) x 12 reps
30 x 11
30 x 10
30 x 9
30 x 8

Reverse Flys - Five sets
17.5 x 14
20 x 12
20 x 12
20 x 11
20 x 10

Dumbbell Shrugs - Five sets
50 x 13
50 x 12
50 x 11
50 x 10
55 x 10

Lateral Raises
15 x 12
15 x 12
15 x 10
15 x 10
15 x 10

Front Raises
15 x 12
15 x 11
15 x 12

_____________

I also started taking BodyTech creatine monohydrate today, which I've never tried before (creatine in general). The only supplements I normally take are Vega, Sunwarrior, Activated Barley, a daily B12 tablet, maca powder, and Vega EFA oil. Pretty much whole food stuff, nothing quite like creatine. I've been hesitant to use it in the past, and I still am to some degree, but perhaps cycling it once or twice will help me put some weight on (other than water).
Last edited by DAVegan on Mon Oct 01, 2012 12:44 pm, edited 1 time in total.

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Re: Future Brother in Iron - Dave's Training Journal

#20 Postby Octopussoir » Fri Sep 25, 2009 7:23 am

Keep it up big guy. How are you feeling about your workouts?
robert cheeke wrote:life's too short to not get SWOL!

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Re: Future Brother in Iron - Dave's Training Journal

#21 Postby DAVegan » Wed Apr 14, 2010 11:18 pm

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Last edited by DAVegan on Mon Oct 01, 2012 12:38 pm, edited 1 time in total.

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Re: REBOOT - Dave's Training Journal

#22 Postby chewybaws » Thu Apr 15, 2010 1:47 pm

Hey :)

Wow, scoop of WFO, sport protein (i badly want to try this - can't wait till it's out in UK), sunwarrior and activated barley all in the one day....you must be rich!

Remember plenty of carbs!

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Re: REBOOT - Dave's Training Journal

#23 Postby DAVegan » Thu Apr 15, 2010 9:19 pm

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Re: REBOOT - Dave's Training Journal

#24 Postby DAVegan » Thu Apr 15, 2010 9:53 pm

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Re: REBOOT - Dave's Training Journal

#25 Postby DAVegan » Sat Apr 17, 2010 1:18 am

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Re: REBOOT - Dave's Training Journal

#26 Postby DAVegan » Sun Apr 18, 2010 2:34 am

Well, today was a bit of a fail, but at least I learned what not to do!

1 slice of whole wheat bread
1 cup of Pom juice
1/3rd of a cup of nuts
1 & 1/2 cups of Pom lime
1 bowl of mixed baked veggies & potato
Half a small deep dish with veggies
A glass of beer
1 cup of apple juice
5 strawberries
1 banana
2 servings of Sunwarrior
1 organic peanut butter and superfood jelly sandwich on whole wheat

And I didn't exercise beyond going for a walk because my arms and back were still too sore to do a press, work shoulders or even extend my arms for a tricep exercise! However, the pain and stiffness is finally going away so hopefully I'll be ready to work out again by tomorrow. I've literally never felt this sore for this long before. The doctor warned this might be the case, as I have no reserve muscle to rely on when I break one down through training.

I will eat like mad tomorrow.

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Re: REBOOT - Dave's Training Journal

#27 Postby DAVegan » Mon Apr 19, 2010 12:50 am

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Last edited by DAVegan on Mon Oct 01, 2012 12:44 pm, edited 1 time in total.

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Re: REBOOT - Dave's Training Journal

#28 Postby robert » Tue Apr 20, 2010 2:12 am

Great to see you back in action making it happen!

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

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Re: REBOOT - Dave's Training Journal

#29 Postby TripleH » Tue Apr 20, 2010 7:33 am

..is it just me or are you doing too much cardio for trying to bulk up? ..and are you getting enough calories? ..looking at your food intake, it doesn't look like it to me (tho I'm just a noob...)

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Re: REBOOT - Dave's Training Journal

#30 Postby DAVegan » Tue Apr 20, 2010 11:25 am

Here's yesterday's log:

2 cups apple juice
A bowl of strawberries
2 bananas
2 scoops of Vega Whole Food
2 tablespoon of Vega EFA oil
A probar
1 scoop of activated barley
1 & 1/2 servings of Sunwarrior
A serving of nuts
A cliff twisted fruit
A bowl of oatmeal
A cup of raspberries
Some pineapple
1/2 a cup of pom juice

Not nearly enough obviously. I haven't yet worked out how to eat during a really busy day. Yesterday I had college, the gym, a music lesson, and then a first date all back to back. I ate a Probar after class and was able to make a protein shake after the gym, but had no time to make a full meal. It definitely showed me that I need to have more prepared meals ready to take in the car and such.


Here's what I did in the gym (my new plan being to focus a lot more on compound movements):


10 minute stationary bike warm-up


Dumbbell flat bench press

15lbs (per hand) x 17 reps
22.5x12
30x12
30x12
35x10
35x6


Overhead barbell press

30 x 10
30 x 8
30 x 7
30 x 6


Incline Dumbbell Bench Press

25 lbs (per hand) x 5 reps
20 x 6
20 x 6
20 x5


Tricep pushdowns

25x12
25x14
30x6 (fried at this point)
Last edited by DAVegan on Mon Oct 01, 2012 12:45 pm, edited 2 times in total.


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