Vegan Bodybuilding & Fitness

Healthy Food Defines You
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 Post subject: Re: Synny's training journal
PostPosted: Mon Oct 08, 2012 7:02 am 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
I am so glad this a new week and I am done with my recovery week!!!! Back to lifting big strong weights and feeling powerful again!! I swear I thought Chris was gonna ditch me last week with my light recovery week but he didn't and was an awesome workout buddy! Last night he wanted to see if he could push what I do on the leg press and he pushed 500 lbs for 11 reps. Proud of him!

AM cardio: 15 min elliptical lvl 2 interval program (legs didn't feel really stable after my weight session)

Quads
Leg extensions: 60 lbs 15 reps, 75 lbs 10 reps, 90 lbs 10 reps, 105 lbs 8 reps
Hack squat: 90 lbs 15 reps, 140 lbs 10 reps, 160 lbs 8 reps, 170 lbs 6 reps
Leg press:360 lbs 15 reps, 450 lbs 10 reps, 540 lbs 8 reps, 600 lbs 8 reps, 2 sets 180 lbs 20 reps for a bit of burnout
Leg extension: 75 lbs 15 reps, 90 lbs 10 reps, 105 lbs 10 reps, 120 lbs 8 reps (yes trainer had me start and finish with these bad boys. Was smart and did the last round upstairs by the cardio equipment so I wouldn't face plant on the stairs. Going down was hard enough!!!)

Post workout
1 scoop protein powder
1/2c soymilk

Breakfast
1/3c dry steel cut oats cooked in water
1/8c unsweetened coconut flakes
1 tbsp peanut butter
2 tsp cacao powder
1/2 tsp cinnamon
1c soymilk
1tbsp agave

Morning snack
24oz tropical smoothie w/ 1 packet protein powder
3 tbsp hemp seed
1 tbsp vitamineral green
3 kale leaves
1/4c parsley
(took the tropical smoothie and added to it since no smoothie shop makes green smoothies.....)

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I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Tue Oct 09, 2012 7:06 am 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Work was rather boring and tired of being coughing and hacking and wheezing. I want to be around healthy people for a change!!!!

PM cardio: none legs to swollen and sore

Chest
Bench press: 95 lbs 15 reps, 115 lbs 10 reps, 2 sets 135 lbs 6 reps (wasn't feeling strong by the time I got to these. Think I killed it with hitting quads super hard)
Incline dumbbell press: 35 lbs 15 reps, 40 lbs 10 reps 2 sets 45 lbs 8 reps
Dumbbell chest fly: 25 lbs 15 reps, 3 sets 25 lbs 10 reps
Pushups: 2 sets 20 reps, 1 set 15 reps
Wood choppers high to low:3 sets 20 reps each side
Reverse crunch: 3 sets 20 reps

Lunch
1/2 sweet potato
2c broccoli
3oz mushroom
1/2 onion
1.75 oz mung bean noodles

Afternoon snack
1/2 sweet potato
2c broccoli
3oz mushrooms
1/2 onion
1.75 oz mung bean noodles

Post workout
1 banana
2 scoops protein powder
1/2c soymilk

Extras: 5c apple cider throughout the day

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Tue Oct 09, 2012 7:30 am 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
So loving my calves today!! I need to start working on my winter diet which will be full of soups, stew and chili. Just need to make sure I get enough of a variety of vegetables, legumes and grains to keep me full and help me lean out. I have been thinking a lot about going raw but with winter fast approaching I want hot foods that will warm me from the inside out and raw foods have a bit more of a cooling effect on me.

AM cardio: 20 min elliptical lvl 6 weight loss program

Calves
Seated calf raise: 80 lbs 20 reps, 105 lbs 20 reps, 115 lbs 20 reps
Donkey calf raise: 75 lbs 20 reps, 90 lbs 20 reps, 2 sets 105 lbs 20 reps
Standing 3 way calf raise: 3 sets 75 lbs 10 reps each position

Post workout
2 scoops protein powder
1/2c soymilk

Breakfast
1/3c steel cut oats
1/8c coconut flakes
1 tbsp peanut butter
2 tsp cacao powder
1/2tsp cinnamon
1 tbsp agave

After I finish off this box of steel cut oats I am switching to millet because I can buy it in bulk cheaper than a box of gluten free steel cut oats and I am trying to do everything I can to cut costs right now because funds are super tight. Oh the joys of being poor lol!!!


Attachments:
calves.jpg
calves.jpg [ 45.31 KiB | Viewed 2030 times ]

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you
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 Post subject: Re: Synny's training journal
PostPosted: Tue Oct 09, 2012 8:05 am 
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Rabbit
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Joined: Wed Jul 11, 2012 10:35 pm
Posts: 27
Location: Southern California
WOW! Great calves!

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 Post subject: Re: Synny's training journal
PostPosted: Tue Oct 09, 2012 8:51 am 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Thanks PPW!!! Most people who actually have seen them in person want my calves including my trainer, his gf, my training buddy and one of my best friends. Was funny cause I went to sit down last night for a set of incline DB press and my trainer's gf was like omg I want your calves out of nowhere. Warms my heart

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Tue Oct 09, 2012 12:51 pm 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
I know I am bloated right now but damn. My body is trying to rid the bloat and now all I want to do is pee! Glad this only happens for 2 days once a month.....

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Tue Oct 09, 2012 8:41 pm 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Ok I swear if I could fast forward through work life would be great! I truly am no longer happy with my job or what I do. Time to start looking for a normal job.

Cardio: 25 min treadmill (walked 6 min at 3.0, jogged 19 min at 5.2) So proud of myself because I jogged for longer than 90 sec at a time!)

Biceps
EZ bar curls: 50 lbs 10 reps, 60 lbs 10 reps, 60 lbs 8 reps, 70 lbs 8 reps
1 arm preacher curl: 22.5 lbs 10 reps, 27.5 lbs 10 reps, 30 lbs 10 reps, 30 lbs 10 reps
Hammer curl: 25 lbs 10 reps, 27.5 lbs 10 reps, 2 sets 30 lbs 8 reps
Bisolator: 70 lbs 20 reps, 90 lbs 16 reps, 100 lbs 14 reps
Reverse curl: 20 lbs 20 reps, 2 sets 30 lbs 15 reps
Bosu crunch: 3 sets 30 reps
Incline crossover: 3 sets 20 reps

I am completely surprised by what my mind is letting my body do what it wants to do and isn't talking all negative or talking me out of it!
Pre lunch snack (stomach was angry until I gave it the fruit)
2 prunes
1 date

Lunch
3oz mushroom
1/2 onion
2c broccoli
1.75 oz mung bean noodles
1/2 baked sweet potato
1 fuji apple

Snack
3 oz mushroom
1/2 onion
2c broccoli
1.75 oz mung bean noodles
1/2 baked potato

Post workout
1/2c soymilk
2 scoops protein powder
1 banana

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Wed Oct 10, 2012 7:15 am 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Today already feels like attack of the hunger pains.... Didn't even make it halfway through my workout this morning before my stomach started talking about food. Needless to say that by the time I got to my protein shake I downed most of it pretty fast lol. I know my body is ready for a rest day which has been bumped back to Friday so that I can do yoga and relax the rest of the day :).

AM cardio: 55 min yoga, 17 min elliptical interval program

Shoulders
Dumbbell shoulder press: 25 lbs 10 reps, 30 lbs 10 reps, 2 sets 35 lbs 8 reps
Side lat raise: 10 lbs 10 reps, 12.5 lbs 10 reps, 15 lbs 8 reps, 17.5 lbs 8 reps
Rear delt fly machine: 50 lbs 10 reps, 60 lbs 10 reps, 70 lbs 8 reps, 80 lbs 8 reps
Arnold press: 15 lbs 10 reps, 20 lbs 10 reps, 25 lbs 6 reps, 25 lbs 6 reps
Rotary twist: 3 sets 50 lbs 20 reps each side
Ab machine: 50 lbs 20 reps, 2 sets 60 lbs 20 reps

Post workout
2 scoops protein powder
1/2c soymilk

Breakfast
1c soymilk
1/3c steel cut oats
2 tsp cacao powder
1 tbsp peanut butter
1/2 tsp cinnamon
1tbsp agavae

Morning snack
5 kale leaves
1/4c parsley
1 banana
1c mixed berries
1 tbsp vitamineral greens
3 tbsp hemp seed

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Thu Oct 11, 2012 7:12 am 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
Knee felt tight on warm up and first set of squats. Dropped into child's pose which stretches my knee out where I need it and was able to do workout with no problem at all.

PM cardio: none

Hams
TKE: 3 sets 20 reps
Back extensions: 3 sets 20 reps
Box squats: 65 lbs 15 reps, 95 lbs 12 reps, 105 lbs 10 reps, 115 lbs 10 reps
Walking lunges: 3 sets 25 lbs 20 reps
Sled push down and back length of studio: 135 lbs, 135lbs, 180 lbs, 285 lbs (trainer and workout buddy were surprised I pushed it cause that was my buddy's weight to push!)

Lunch
2 oz mushroom
2c broccoli
1/2 onion
1/2 sweet potato
1.75 oz mung bean noodles

Afternoon snack
1/2 sweet potato
2 oz mushroom
2c broccoli
1/2 onion
1.75 oz mung bean noodles

Pre workout
1 banana

Post workout
24 oz Pumpkin spice smoothie with 2 servings protein powder

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Thu Oct 11, 2012 7:20 am 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
So didn't want to wake up this morning!!! Finding my meals aren't lasting long. Not sure what to do cause I know if I add anymore calories I will be need to go to Goodwill for slightly bigger pants lol. I don't know what is going to happen when I go to cut weight.......

AM cardio: 15 min elliptical interval program

Triceps
Tricep pushdown: 40 lbs 15 reps, 40 lbs 12 reps, 50 lbs 10 reps, 60 lbs 10 reps
Skull crushers: 30 lbs 15 reps, 30 lbs 12 reps, 40 lbs 10 reps, 40 lbs 10 reps
Kickbacks: 4 sets 15 lbs 12 reps
Seated dips: 4 sets 90 lbs 10 reps
Bosu crossovers: 3 sets 30 reps
Hanging leg raises: 3 sets 20 reps

Post workout
2 scoops protein powder
1/2c soymilk

Breakfast
1/3c dry oats cooked in water
1/4c unsweetened coconut flakes
1tbsp agave
2 1/2 tbsp cacao powder
1/2 tsp cinnamon
1 tbsp peanut butter

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Fri Oct 12, 2012 3:30 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3842
Location: Christchurch, New Zealand.
Food looks good, training looks solid... so just the getting up in the morning that's a little dodgy. I hear ya !!

You ever tried soaking the oats? Doing this ensures a higher bioavailability of the proteins in the grain and better absorption of the nutrients, and IMO they taste better that way as well. Soaked oats are easier on your digestion and fill you up for longer. ONLY when oats are eaten raw do they deliver digestive enzymes to the stomach and prebiotics to the gut. Prebiotics are the natural foods that support and feed your healthy good bacterial population that run your intestinal health (and therefore your immune system). Food heated over sustained temperatures of 118 degrees virtually destroys all all of the natural digestive enzymes and prebiotics that would have been present before cooking.

Sorry for the ramble... hope you have a great weekend. Much planned? Do you normally take the weekend off the gym or not?

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 Post subject: Re: Synny's training journal
PostPosted: Fri Oct 12, 2012 3:32 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3842
Location: Christchurch, New Zealand.
Forgot to say, love your tats and you have a great set of calves on you !!

You normally train them hard or are they genetically well-muscled?

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 Post subject: Re: Synny's training journal
PostPosted: Fri Oct 12, 2012 4:02 pm 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
I would be inclined to think my calves are genetically well-muscled, I do train them hard though.

Never really thought about soaking my oats. But then again I am still pretty novice when it comes to food. Raw foods have intrigued me but again I am a novice and have a lot to learn.

I never take the weekend off because I am usually helping a friend train and end up just doing cardio. Right now I am trying to train for a 5k which is coming along nicely considering the thought of running made me cringe. I used to smoke and majorly over weight so now that the weight is coming off and the muscles are getting stronger running is just so much easier. Still trying to get the lung capacity up but even that gets better with each practice run. Like today I set the treadmill for 30 min and warmed up for 3 1/2 min and then took off. Only walked 2 1/2 min after that just to find a new song to listen to and to catch my breath. Hoping to run the Thanksgiving Day 5k for Harvester's.

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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 Post subject: Re: Synny's training journal
PostPosted: Fri Oct 12, 2012 4:06 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3842
Location: Christchurch, New Zealand.
Good work with the running, when is the 5k?

How long have you been free of cigarettes? I bet you feel so much healthier for quitting.

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 Post subject: Re: Synny's training journal
PostPosted: Fri Oct 12, 2012 4:16 pm 
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Elephant
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Joined: Wed Nov 09, 2011 1:06 pm
Posts: 2025
Location: Lee's Summit,MO
The run is Nov 22 which is my training partner's birthday. I have been off cigarettes for like 4 yrs now. I quit because of the price alone even though I didn't want to but now I am sooooo glad I quit.

I am so ready to leave work so I can go to the gym and run off the graham crackers I snacked on. Instead of setting the time on the treadmill I am going to just set it up for the 5k program. I think once I get the 5k down I will try the 10k. Beginning to think I am a born runner who is just now discovering it :)

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I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you


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