Vegan Bodybuilding & Fitness

Healthy Food Defines You
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 Post subject: Re: SAR's Journal
PostPosted: Tue Dec 06, 2011 8:59 am 
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Elephant
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Joined: Sat Oct 28, 2006 5:26 pm
Posts: 1619
Location: Michigan
SAR wrote:
This was a lot of food for me. Lots of not so healthy food too. Im so glad its still early-ish in the day, I'll be working out my legs really hard tonight!

This is so spot on! Eat your food, get it processed into your blood stream, get it incorporated into your muscles, and then use it up in a really good workout!

-btw, I saw no not so healthy food. Break down the ingredients in the cookies, and they seem to be grains, dried fruits, and some evaporated cane sugar. Sugar in this small amount is not your enemy at this point. It is the energy that will fuel your workout. It is also energy to help repair muscles - takes alot of caloric energy to move nutrients into tissues, and not to mention the debris from your workout of blasting some muscle tissue.


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 Post subject: Re: SAR's Journal
PostPosted: Tue Dec 06, 2011 6:27 pm 
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Rabbit

Joined: Sun May 15, 2011 1:56 am
Posts: 62
Location: Best Place On Earth
Had a goooood sleep in today, got out of bed at 1230!

1 cup of coffee with coconut milk

chest and triceps
-10 pushups – 3 sets off my feet 1/2 way down
-8x8(12lbs)x6x6(15lbs) peck flies on the floor legs up
-8x8(12lbs)x6x6(15lbs) flat bench press legs up
-super set no weight, resistance band, chest fly higher reps 3 sets of 30
-4 sets 10 pushups elevated lower legs on ball
- 4 sets 10 diamond pushups - chest way to sore for any more push ups, did 10x10x9x8 tricep dips with straight legs
- 4 sets high rep resistance band – front tricep pull downs 15x15x13x10
chlorella+supp.

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Sarah :)


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 Post subject: Re: SAR's Journal
PostPosted: Tue Dec 06, 2011 7:33 pm 
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Elephant
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Joined: Sat Oct 28, 2006 5:26 pm
Posts: 1619
Location: Michigan
SAR wrote:
4 sets high rep resistance band – front tricep pull downs 15x15x13x10

From this description, do you put the band on a hook in the middle, and then pressdown with the handles, moving only your forearms down and leaving the upper arm still? As in a usual pressdown in the gym using a cable high up with usually a double rope handle? If yes, then you should also try this exercise to hit the triceps at a different angle (one exercise hits the long head of the tricep, while the other hits the short head of the tricep):
http://www.ehow.com/video_2351893_resis ... nsion.html

Also found this to explain the different tricep muscle groups alittle better (though I say short head, it is actually called the lateral head):
http://www.veterantraining.org/blog/?tag=tricep-muscle


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 Post subject: Re: SAR's Journal
PostPosted: Tue Dec 06, 2011 9:44 pm 
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Rabbit

Joined: Sun May 15, 2011 1:56 am
Posts: 62
Location: Best Place On Earth
Gaia wrote:
[/quote]

Thanks I'm going to do that exercise next tri day!

I was using the resistance band like this: http://www.youtube.com/watch?v=ienz7k7YfdY - only I was standing not laying down so the resistance band was wrapped around something close to the ceiling.

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 Post subject: Re: SAR's Journal
PostPosted: Tue Dec 06, 2011 11:04 pm 
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Rabbit

Joined: Sun May 15, 2011 1:56 am
Posts: 62
Location: Best Place On Earth
had a simple green smoothie(1 liter) bananas, red chard, vega, coconut oil, honey, water, himalayan salt, chlorella)
Im on a peanut butter kick, Ive had a few spoonfuls of peanut butter here and there had to give my bf the jar before I finished it all! I'm going to switch to raw nut butters because they dont have Aflatoxins which are nasty carcinogenic toxins made by fungi that grow on peanuts, its resistant to heat so roasting them doesnt get rid of the fungi. Jungle peanuts dont have aflatoxins so if i really want peanut butter I'll have to order some jungle peanut butter online.

Because of the amount of peanut butter I had earlier I just lightly steamed 2 heads of broccoli and had that with green onion and lemon juice for dinner.

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 Post subject: Re: SAR's Journal
PostPosted: Wed Dec 07, 2011 11:53 pm 
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Rabbit

Joined: Sun May 15, 2011 1:56 am
Posts: 62
Location: Best Place On Earth
This AM I got really into my what was suppose to be warmup cardio turned into a cardio workout. I didnt really leave myself enough time anyways for the weight training.
So I did 45min 5/20 on cellerciser.
chlorella+supp
2 cups green smoothie (vega, banana, red chard, coconut oil, honey, water, cinnamon, himalayan salt)

1 liter green smoothie(rest of BK)

5 cosmic cookies

17min cardio warmup 5/20 cellercier
back and bi
- double handed chain saws 10reps 10lbsx8reps12lbsx6reps15lbsx4reps20lbs - last 4 reps were pretty frickin hard, my form may have been off a tad
- 10x10x10 reverse pull ups off yoga swing
- sitting Reverse back fly 8x8x6 - 5lbsx5lbsx8lbs
- Super high rep sitting lat pulls 30x30x30
- pick a bi exercise curl/curl twist.. etc 12x12x8 - 8lbsx8x10
chlorella
vega sport in water

yummy salad - same as the last few days, coz its so damn good. Topping the night off with a mug of vegan hot chocolate coz im bloody freezing,!

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Sarah :)


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 Post subject: Re: SAR's Journal
PostPosted: Fri Dec 09, 2011 3:29 am 
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Rabbit

Joined: Sun May 15, 2011 1:56 am
Posts: 62
Location: Best Place On Earth
Day 12

1 cup of coffee with coconut milk

15min warm up cardio 5/20 on cellerciser
legs
- Squats 12x12x8x6 weights on shoulders - 24x30x40x60(could have gone heavier though I couldnt put 60lbs on my shoulders...)
- Lunges 24x24x16x8 alternating - 30x30x40x60 (go heavier next time here too)
- Weight on thigh knee up- leg straight out exercise high reps hip flexers 2x25 on each leg
- Ball exercise hamstring curls high rep 3-4 sets 3x25 (i feel this one more in my calves than my glutes.. grr)
- Calves raises 12x12x8x6 30x30x40x60 (start with 40s here)
-hanging knee raises 12x12x10
chlorella+supp

green smoothie, same as yesterday 2 cups

1 liter rest of green smoothie

3 mandarin oranges

stay at work late, didnt have anything else to eat came home had a hot chocolate, now about to have chlorella then bed.

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Sarah :)


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 Post subject: Re: SAR's Journal
PostPosted: Fri Dec 09, 2011 5:09 pm 
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Rabbit

Joined: Sun May 15, 2011 1:56 am
Posts: 62
Location: Best Place On Earth
Day 13

1 cup of coffee with coconut milk

5min warmup+stretch
20min cardio 5/20 cellerciser
shoulders
-100 shoulder press low weight couldnt do 100 with 5lbs 50x40 with 5lbs
-Standing Arnolds 10x8x6reps - 8x10x12lbs
-Standing Rear delts 12x10x8reps - 3x5x8lbs
-Bus drivers front raises 10x8x6reps - 8x10x10lbs
-Standing side raises 10x8x6reps - 5x8x8lbs
didnt do traps coz... well i didnt want to, i kinda hate those muscles i feel like mine are naturally big enough, i want them smaller
side plank lifts 3sets 15reps each side
chlorella +supp
med. size salad (same as wed)
2 fist sized plain boiled yams ... now im feelin warm

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Sarah :)


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 Post subject: Re: SAR's Journal
PostPosted: Sun Dec 11, 2011 3:36 am 
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Rabbit

Joined: Sun May 15, 2011 1:56 am
Posts: 62
Location: Best Place On Earth
Day 14, rest day.

1 cup of coffee with coconut milk
1 liter green smoothie same as wed.
A few roasted potato wedges
2 small yams
1 bite of vegan vanilla cup cake
1 bite of vegan maple walnut cup cake
1/2 of vegan chocolate cup cake - how could I resist :)
A couple handfuls of plain popcorn.
Over 2 liters of water for today,
chlorella before bed.

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Sarah :)


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 Post subject: Re: SAR's Journal
PostPosted: Tue Dec 13, 2011 2:23 pm 
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Rabbit

Joined: Sun May 15, 2011 1:56 am
Posts: 62
Location: Best Place On Earth
Day 15
cant really remember this day exactly...
1 cup of coffee with coconut milk

20 min warm up on cellersier 5/20
-bicep curls 8lbs/12, 10lbs/10, 10lbs10
-hammer curls 8lbs/12, 10lbs/12, 12lbs/8
-21s 8lbsx2
-tricep dips 20x15x15
-over head tri press 3x 5lbs/12
-reverse pull downs 3x15
-forerarm curls 3x 3lbs/20
-opposit forarm curl 3x 3lbs/20
-ab ball exercise 3x20
chlorella + supp
vega protein with water

lunch+dinner veggies with a vegan artichoke dip(my mom made) and veggies with my ceasar salad dressing as a dip
raw vegan caesar salad
vegan broccoli salad
steamed veggies with half a potato
3 gluten free vegan nanaimo bars
1 gluten free vegan peanut butter cup
Family xmas get together, as usual i ate non stop sooo yummy...
had tons of water afterwards, had my staff xmas party right after and didnt get home till 5am! - good times

Day 16
REST DAY

didnt get as much sleep as i would have liked having gone to bed at 530am.
had my morning coffee
went out for lunch at a new restaurant that is 100% gluten free 100% vegan and 100% organic - how cool is that!
I had a falafel wrap on gluten free tortilla wrap, with a side of coleslaw
I had a bite of my sisters grilled cheese sandwhich
I had a bite of my bfs mac n cheese
I had a mocha with coconut milk - so yummy

lots of water

did lots of walking around in the mall today

Had left over mac n cheese with left over veggies and dip
some dark chocolate covered coconut, dark chocolate covered cherries(wow!) dark chocolate covered banana - tis the season eh...:)

going to drink plenty more water while laying in bed watching movies till i pass out :)
looking forward to my work out tomorrow!

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Sarah :)


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 Post subject: Re: SAR's Journal
PostPosted: Tue Dec 13, 2011 4:30 pm 
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Rabbit

Joined: Sun May 15, 2011 1:56 am
Posts: 62
Location: Best Place On Earth
Day 17
1 cup of coffee with coconut milk

chest and triceps
-10 pushups – 3 sets
-12lbs/8 12lbs/8 15lbs/6 peck flies on the floor legs up
-10lbs/10 12lbs/8 15lbs/6 flat bench press legs up
-super set no weight, resistance band, chest fly higher reps 3 sets 30
-3 sets 10 pushups elevated
- 3 sets 10 military? pushups
- 3 sets 15 high rep resistance band – tricep pull downs palms facing up
-3 sets 30 ab bicycle
chlorella + supp

2 glasses of green smoothie, simple banana cinnamon one.
Now off to see my naturopath!!! I love finding out what i need to work on/focus on!!!

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Sarah :)


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 Post subject: Re: SAR's Journal
PostPosted: Wed Dec 14, 2011 2:10 am 
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Rabbit

Joined: Sun May 15, 2011 1:56 am
Posts: 62
Location: Best Place On Earth
So happy with my naturopath appt! Some of my toxin levels are still over 100 but under 200 which is way better than my last appt! Everything improved except for my liver is very unhappy I really cant stop consuming dandelion and nettle juice they are both so important to the liver! They taste awful but they work ;)
My B12 is a little lower than we would like to see it so I picked up a liquid supplement. My vitamin D is way too low, taking a 2 month vaca south sounds nice but a liquid supp. will do too. My cortisol level is back to normal! I'm a little congested in my limbs in the lymph system, gotta get back to using the lymph drainage machine daily.
I feel so good about my appt! Still lots of work to be done, I dont think it'll ever stop but its good to have something to focus on.

I went out to eat again at the new restaurant for dinner
Had a few bites of the caesar salad
A few bites of poutine - looked and tasted like the 'real' thing it was pretty disgustingly good ;)
1/4 cup of coleslaw
I had the fiery tofu thai bowl which wasnt bad, I rarely eat tofu I kinda expected more veggies than tofu but it was still good
For desert I had some chocolate covered brazil nuts, banana, cherries and walnuts which is still yummy yup.

Tomorrow back and bi!! Im looking up different variations and ways of stretching which is making me very excited for the work out tomorrow!
Nighty night

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Sarah :)


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 Post subject: Re: SAR's Journal
PostPosted: Wed Dec 14, 2011 9:30 pm 
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Rabbit

Joined: Sun May 15, 2011 1:56 am
Posts: 62
Location: Best Place On Earth
Slept in today :) feels good to hibernate at this time of year

Had 2 cups of coffee with coconut milk

20min warm up cardio on cellerciser 5/15
Back and Bi
- double handed chain saws 10lbs/10 8lbs/20 15lbs/8 20lbs/6
- reverse pushups off yoga swing 13x10x10
- sitting Reverse back fly 10lbs/8 8lbs/15 10lbs/8 12lbs/6
- Super high rep standing lat pulls 30x30x30
- bicep curl twist 10lbs/10 8lbs/20 12lbs/6 15lbs/6
chlorella, all out of supp going to take a break from them
vega protein with water

big caesar salad same as previous days

4 chocolate covered brazil nuts
2 dates
a few chips my bf had
Now for lots of water, cup of hot chocolate and then chlorella before bed

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Sarah :)


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 Post subject: Re: SAR's Journal
PostPosted: Thu Dec 15, 2011 11:33 pm 
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Rabbit

Joined: Sun May 15, 2011 1:56 am
Posts: 62
Location: Best Place On Earth
woke up earlier than I would have liked on my day off...
had 1 cup of coffee with coconut milk
then got called into work.. :( day started off bad and just got worse.. damn
made a quick smoothie to take to work
bananas, cinnamon, vega sport, coconut oil, honey, water, himalayan salt, chlorella
worked for 4hrs
came home, made another cup of coffee with coconut milk
20min cardio warm up 5/15
legs
Squats 40lbs/12 30lbs/20 40lbs/12 60lbs/8
alternating lunges 40lbs/24 40lbs/24 45lbs/12 50lbs/8
hamstring curl using ball 30x30 - i started to really feel it in my calves more than anywhere else which was frustrating me so I didnt do another set
wall squats 1 min / 30sec with 5 sec rest then another 30sec
I think with the heavier weight this time in the squat and lunges i wore out my legs faster, i was getting really frustrated
i ended my workout early
chlorella+ salus juices

1/2cup dried splits peas cooked with some steamed veggies
1 yam and 1/2 parsnip cooked with some coconut oil

on my cronometer it says ive had 1043 calories
crappy day, just want to relax and watch the canucks and a movie then start another day tomorrow better than todays

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Sarah :)


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 Post subject: Re: SAR's Journal
PostPosted: Fri Dec 16, 2011 4:40 pm 
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Rabbit

Joined: Sun May 15, 2011 1:56 am
Posts: 62
Location: Best Place On Earth
Good sleep in today
1 cup of coffee with coconut milk

20 min warmup on cellerciser 5/20
shoulders added super sets
-100 shoulder press low weight 5lbs did 100 this time with 30sec stretch break at 50 and then 82
-Standing Arnolds 10x8x4reps - 10x12x15bs
-Standing Rear delts 12x25x10x8reps - 5x3x5x8lbs
-Bus drivers front raises 10x40x8x4reps - 8x3x5x8lbs
-Standing side raises 10x25x8x4reps - 5x3x5x8lbs
chlorella+salus juices
1 liter green smoothie

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Sarah :)


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