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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Thu Jun 30, 2011 7:35 pm 
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Elephant
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Location: New Jersey, USA
June 30, 2011

5.6 mile run in the morning
1 mile run on the treadmill at the gym

Pre-exhaust SUPERSET: Lunges and Smith Squats
After warm up set...
Lunges: 20lbsx15, 30lbsx13, 40x10, 50x7, 50x7 (rep# was done on each leg, not total)
Squats: 50lbsx14, 70x14, 80x11, 90x7, 90x7, then drop 50x16
I've never done this kind of superset before and I rarely do lunges so it was killer!

Chin Ups: 80 lbs assistance x20, 70lbs assistance x 12, 60lbs assistance x 7 x 3

Tricep Dips(put a weight plate on my legs for resistance): No weight x20, 25lbsx16, 35lbsx12, 45lbsx8x2, then drop no weightx10

Alternating Bicep Curls: 20 (each arm) x10, 25x8x4

Barbell Skull Krushers: 40x16, 50x12x4

Leg Press: 90x20, 140x16, 190x12, 210x10, 230x8, drop 90x20

Bicep Cable Curls: 60x17, 70x14, 80x10, 90x5 (FAIL), 80x10, drop 50x8

Tricep Cable Press: 70x17, 80x14, 90x11, 100x8, 100x8, drop 50x16

Here are my nutrients with 239 remaining calories (today I had ezekiel bread, lots of peanut butter, berries, banana, dates, avocado, cashews, ezekiel cereal, soy milk, black bean spaghetti, cherry tomatoes, stevia):

How long will it take for the low sodium diet to pay off?!

Fat 87.3g 32.9%
Saturated Fat 12.3g
Cholesterol 0mg
Sodium 324.1mg
Carbohydrates 321.2g 53.8%
Fiber 58.8g
Sugars 149.1g
Protein 78.8g 13.2%

Going to come up with some good supersets for shoulders tomorrow. Can't wait!!!

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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Fri Jul 01, 2011 6:29 pm 
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Elephant
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Location: New Jersey, USA
July 1, 2011. LEGS KILLED TODAY SO I DIDNT RUN IN THE MORNING!!!

Ran .7 miles to Gym
DELTOID TRIAD: Superset of lateral raises, front raises, and overhead dumbbell presses
Laterals:5lbs (each arm)x12, 10lbsx10x4
Fronts: 5lbs (each arm) x12, 10lbsx10x4
Presses:15(each arm)lbsx12, 20lbsx10x4

Overhead Smith Presses: 20lbsx20, 30lbsx16, 40lbsx12, 50lbsx8x2

Smith Upright Rows: 40lbsx12, 50lbsx8, 40lbsx12x3

Cable Flyes: 30lbs (each arm)x20, 37.5lbsx16, 42.5x8 (failed, I think the machine needs to be oiled), 37.5x16x2

Isolateral Wide Chest Press: 45x16, 55x12, 60x8x3

6.3 Mile Run on the boardwalk afterwards.

Pretty tired!

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Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Sat Jul 02, 2011 1:52 pm 
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Elephant
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Joined: Thu Apr 07, 2011 4:10 am
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Location: New Jersey, USA
.7 Miles to Gym

Bent Rows (single Arm), supersetted with standing Oblique Crunches
Rows: 30x17, 35x12, 40x10, 45x9, 50x7
Crunches: 35x20, 45x20x4

Wide Grip Pull Down: 60x16, 70x13, 80x10, 90x8, 90x8, drop 50x16

T-Bar Rowe: 35x16, 40x12, 45x10, 50x8x2, drop 25x16

Isolateral High Row: 25 (each side)x16, 35x12, 45x10x3, Drop 25x16

Long-Pull: 60x20, 70x16, 80x12, 90x10, 100x8, Drop 50x16

Reverse Pec Dec: 25x10x5

.7 Mile run home, then continued on to run 5.6 along the beach.

I am drinking tonight at my cousin's wedding...oh boy!


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Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Sun Jul 03, 2011 9:29 am 
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Manatee
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Posts: 229
Location: Richmond VA
Awesome job! You're hitting it HARD with all the lifting/running combos. Keep it up!

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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Sun Jul 03, 2011 10:39 am 
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Elephant
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Location: New Jersey, USA
Wedding last night. Probably not training today, and working tomorrow and the gym has limited hours, so no training either, just running. I guess maybe I can come up with an ab routine to do at home.. Maybe I will go to the park and see if I can do a real pull up. I am terrified to try at the gym, i do not want anyone to see me....

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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Mon Jul 04, 2011 6:31 pm 
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Elephant
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Location: New Jersey, USA
Took yesterday off. No more alcohol until a party on August 28th.

7/4/11
5.6 Mile Run in the morning
Afternoon:
1 minute plank
1mile loop on "fitness trail" - along the trail - 25 hanging leg lifts and two chin ups!!! Then I hung upside down and did some upside down crunches, a total of 100 (4 sets of 25) thoughout my four loops - 1 minute plank
1 mile loop - 100 bicycle crunches - 1 minute plank
1 mile loop - 100 leg lifts (on this incline bench thingy on the trail) - 1 minute plank
1 mile loop - 1 minute plank

Total 9.6 miles. Back to the weights tomorrow.

_________________
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Mon Jul 04, 2011 6:52 pm 
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Elephant

Joined: Sat May 20, 2006 6:21 pm
Posts: 1042
Location: Massachusetts, USA
jungleinthefrunk wrote:
.7 Miles to Gym

Bent Rows (single Arm), supersetted with standing Oblique Crunches
Rows: 30x17, 35x12, 40x10, 45x9, 50x7
Crunches: 35x20, 45x20x4

Wide Grip Pull Down: 60x16, 70x13, 80x10, 90x8, 90x8, drop 50x16

T-Bar Rowe: 35x16, 40x12, 45x10, 50x8x2, drop 25x16

Isolateral High Row: 25 (each side)x16, 35x12, 45x10x3, Drop 25x16

Long-Pull: 60x20, 70x16, 80x12, 90x10, 100x8, Drop 50x16

Reverse Pec Dec: 25x10x5

.7 Mile run home, then continued on to run 5.6 along the beach.

I am drinking tonight at my cousin's wedding...oh boy!


Wow you look incredible. Great job.

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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Mon Jul 04, 2011 7:12 pm 
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Elephant
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Joined: Thu Apr 07, 2011 4:10 am
Posts: 2138
Location: New Jersey, USA
Aw thank you. I'm single if you know anyone :mrgreen:

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https://www.facebook.com/LaurenHarrisonAnbfPro
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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Tue Jul 05, 2011 9:16 am 
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Joined: Sat May 20, 2006 6:21 pm
Posts: 1042
Location: Massachusetts, USA
jungleinthefrunk wrote:
Aw thank you. I'm single if you know anyone :mrgreen:


be careful crossing the street, you live in a city of blind people.

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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Tue Jul 05, 2011 6:15 pm 
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Elephant
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Joined: Thu Apr 07, 2011 4:10 am
Posts: 2138
Location: New Jersey, USA
July 5, 2011.

5.6 Mile run in the morning.
Afternoon: .7 mile run to Gym

Superset: Lunges and Squats...after a quick warm up with no weight
Lunges:30x16 (each leg), 40x13 (each leg), 25x10 (each leg), 40x10, 40x10
Squats:50x16, 70x13, 80x10, 90x10, 90x10, drop 50x16

Superset: Quad extensions and Hamstring Curls
Quads:45x16, 50x13, 55x11, 60x10, 75x8
Hammies:35x16, 40x13, 45x10, 50x10 (then some girl who does not understand the concept of superset got in the way so I didn't do the last set of these)

Superset: Close Grip Bench Press (for triceps) and Barbell Curls
Press: 70x12, 80x10x4
Curls: 40x12, 50x8x4

Superset: Overhead Triceps Press (Dumbbell) and Preacher Barbell Curls
Press:45x16, 50x12, 55x8x3
Preacher: 35x16, 40x12, 45x10, 50x6, 45x10

Single Arm Tricep Press on Pulley: 30x12x5 (had to help with my one finger for most of the last few reps)

Single Arm Bicep Curl on Pulley: 30x12x5

Overhead Bicep Curls (I use the lat pull down machine): 25x16, 30x12x4

.7 mile run back to the house.

Pancakes!!!!

_________________
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/LaurenHarrisonAnbfPro
https://www.facebook.com/BigMeeeeech
https://www.youtube.com/user/doctorvannostrand100


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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Wed Jul 06, 2011 6:13 pm 
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Elephant
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Joined: Thu Apr 07, 2011 4:10 am
Posts: 2138
Location: New Jersey, USA
July 6, 2011
CHEST DAY
5.6 Mile run in the morning
1 mile run on the 'mill at the gym in the afternoon

Dumbbell Bench Press: 25 (each arm) x 20, 30x16, 35x12, 40x7x2 (failed after 7 each time)

Pre-exhaust Super Set: Pec Flyes and Dumbbell Bench Press
Flyes:15lbsx16, 20lbsx12x4
Press 20lbsx16, 25lbsx12x4

Superset: Dips & Captains Chair Leg lifts
Dips No assistance: 8, 7, 8, 8, 8
Straight Legged Captains Chair (no resistance): 20, 20, 20, 20, 20

OK so BOTH DECLINE BENCHES are broken at my gym. One is way too shallow, and one is way too deep. I went onto the deep one but only got two sets in cause I couldn't prop the weights up. Superset decline dumbbell press & sit ups
Press (super steep): 30x12x2
Sit ups: 20x2

Pushups with Legs on Swiss Ball pulling legs in:
16, 12 (leg cramp!), 16, 10 (leg cramp), then did last 16 pushups just on the floor. Legs kept cramping up.

Pec Dec: 40x16, 45x16, 50x16, 55x16, 60x12

I assume that my workout sucked so bad because it's the first time I've ever pressed 40lbs dumbbells....

_________________
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/LaurenHarrisonAnbfPro
https://www.facebook.com/BigMeeeeech
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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Thu Jul 07, 2011 7:35 pm 
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Elephant
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Joined: Thu Apr 07, 2011 4:10 am
Posts: 2138
Location: New Jersey, USA
July 7, 2011 BACK DAY

5.6 Mile Run in the morning.
1 mile run on the treadmill at the gym.

Reverse Grip Pull Downs: 20x60, 17x70, 14x80, 11x90, 8x100, 8x100, drop 16x50
Isolateral Row: 45 (each arm)x16, 70x8x4, last set drop 45x16
Oblique Hyperextension: 25x20x5, last set drop no weight x 20
Prone Hyperextension: 25x16x3, No weight x16x2 (sciatica.....)
Bent Rows on Smith Machine: 50x16, 60x13, 70x10, 75x8x2, drop 50x16
Close Grip Pull Downs: 70x16, 80x13, 90x10, 100x8x2, Drop 55x16
Lat Pull Downs (behind head): 55x16, 60x16, 65x12x3, drop 35x50(reps).

Discovered Clif Builder Bars today.....20 grams of protein. 230mg sodium which is kind of a lot but I'm still way under 1,000.

_________________
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/LaurenHarrisonAnbfPro
https://www.facebook.com/BigMeeeeech
https://www.youtube.com/user/doctorvannostrand100


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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Fri Jul 08, 2011 6:52 pm 
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Elephant
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Joined: Thu Apr 07, 2011 4:10 am
Posts: 2138
Location: New Jersey, USA
July 8, 2011

5.6 Mile Run in the morning
1 mile run on the treadmill at the gym

Tricep Kickbacks: 10x16, 12.5x12x4, drop 5x20
Alternating Bicep Curls: 20x10, 25x8x4, 15x10
(these were kind of supersetted, but I was breaking a bit...)
Tricep Dips: No weightx20, 25lbsx15, 35lbsx12, 45lbsx10x2, drop no weight x 10
Bicep Curl Machine (basically a preacher): 30x20, 35x17, 40x13, 45x12, 50x10, 55x8
Hack Squat: 50x16, 70x13, 90x10x3
Leg Press: 90x16x2, 100x16x3 (Yes these were light but I took the safety catch off and my knees went into my arm pets, really felt it in inner thighs, a lot of sweat...so I think it was worth it).
Bicep Curls using Bar on a Pulley: 57.5x16, 62.5x13, 70x10, 77.5x10, 82.5x7 (fail), drop 52.5x CANT REMEMBER!!! Maybe 10...
Triceps Push Down using Bar on a Pulley: 62.5x20, 70x16, 77.5x13, 82.5x10, 90x10, 102.5x8

_________________
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/LaurenHarrisonAnbfPro
https://www.facebook.com/BigMeeeeech
https://www.youtube.com/user/doctorvannostrand100


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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Sat Jul 09, 2011 8:53 pm 
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Elephant
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Posts: 2138
Location: New Jersey, USA
Wow, I went to my first competition today and feel like a wideload. UGH.

Today ran 5.6 miles
Shoulder Day

Dumbbell Overhead Presses: 20x16, 25x12, 80x8x3

Deltoid Triad (Superset of Lateral Raises, Front Raises, & Dumbbell Overheads):
Laterals: 10x10x5
Fronts: 10x10x5
Presses: 20x12x5

Then made a fool of myself trying to figure out how to use this machine, that basically lets u do lateral raises with bent arms:
5lbsx16, 10x10, 15x3(failed), 10x8, 5x16. I dont think I was doing this currently as I was really struggling. I dont like this machine and wont use it again, I have plenty of other shoulder exercises up my sleeve.

Shrugs 35x16, 45x14x4

Isolateral shoulder Press: 25 (each side)x16, 30x12, 35x10x3

_________________
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/LaurenHarrisonAnbfPro
https://www.facebook.com/BigMeeeeech
https://www.youtube.com/user/doctorvannostrand100


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 Post subject: Re: Lauren's Training...for the sake of true accountability
PostPosted: Sun Jul 10, 2011 4:25 pm 
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Elephant
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Joined: Thu Apr 07, 2011 4:10 am
Posts: 2138
Location: New Jersey, USA
July 10, 2011

1 mile run on the treadmill at the gym to warm up
Wide Grip Pull Ups: 90lbs assistancex16, 80x13, 70x10, 60x8(struggling/cheating lol), 70x10
Bent Single Arm Rows: 30x17, 35x14, 40x11, 45x10, 50x8, drop 25x20
Alternated with (not supersetted, cause it wasn't immediate) Rear Delt Flies: 5lbsx12x5
T-Bar Rowe: 45x12, 50x12, 55x10, 60x8x2
Long-Pull: 70x20, 80x17, 90x13, 100x10, 110x5(not great form), drop 60x20 (or was it 50lbs?, can't remember)
Reverse Pec Dec 35x12x5
Isolateral High Row: 25(each arm)x20, 35x16, 45x12, 50x8x2

Ten Mile Run on the boardwalk. Bought A jar of vega. I hope it's worth it.
Bosu Captains Chair Leg Lifts: 25x5

_________________
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/LaurenHarrisonAnbfPro
https://www.facebook.com/BigMeeeeech
https://www.youtube.com/user/doctorvannostrand100


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