Vegan Bodybuilding & Fitness

Healthy Food Defines You
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 Post subject: Re: STIX 2012 Journal and cartoons
PostPosted: Tue Jan 24, 2012 3:05 am 
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Rabbit
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Joined: Wed Sep 14, 2011 1:43 am
Posts: 175
Location: Nelson, BC
Jan 23

132 lbs

Food
1 creatine and L glutamine
bake beans 20g
protein shake 32g
bagel and tofutti 17g
quinoa salad 10g
nuts 5g
2nd shake 27g
3rd shake 35g

Total protein 146g

Gym
1 hr 35min split - quads/hams/glutes

5 minute warm up
14 minutes cardio with intervals
Leg press - 15 @ 385lbs, 12@435lbs, 8 @ 475lbs
Squats - 20@ 105lbs, 8@ 135lbs, 5 @ 155lbs
Lunges - 15 @ 60lbs x 3
Deadlift - 15 @110lbs x 3
Leg curl - 8@ 105lbs x 3
Leg extension - 7@ 130lbs x 3
Back extension - 20@ 45lbs, 15 @ 45lbs, 15@ 45lbs

_________________
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth


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 Post subject: Re: STIX 2012 Journal and cartoons
PostPosted: Wed Jan 25, 2012 1:53 am 
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Rabbit
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Joined: Wed Sep 14, 2011 1:43 am
Posts: 175
Location: Nelson, BC
Jan 24

132 lbs

Food
2 creatines and L glutamine
almonds 2g
tofurky 15g
protein shake 32g
bagel and toffutti 17g
nuts 6g
triscuts and hummus 9g
orange juice 5g
2nd bagel 17g
2nd protein shake 30g
noodles 6g

total protein 139g

Gym
1 hr 45 minutes split chest/back

Pec Fly - 30@ 20lbs, 15@ 30lbs, 9@ 40lbs, 4 @ 50lbs
Cable pulley chest - 15@ 10lbs, 12 @ 12.5lbs, 6@ 15lbs
Bench press -15@ 25lbs, 14@ 25lbs, 6@ 30lbs
Decline chest press - 10@ 65lbs, 10@ 65lbs, Incline chest press - 8@ 55lbs
Chin ups - 10 + 8+ 6 wide grip, 6@ 10lbs, 3 @ 20lbs
Lat pulldown - 10 + 10 + 6 @ 115lbs and 2 drop sets
Bent over row - 15@ 85lbs, 9@ 105lbs, 7@ 90lbs
Seat Row - wide handles - 12 @ 100lbs, 10@ 110lbs, 5@ 120lbs
Cable Cross pulley - 15 @ 7.5lbs/ea, 14 @ 10lbs/ea, 5 @ 12.5lbs/ea, 7 @ 10lbs/ea
1 arm dumbell row - 8 @ 55lbs/ea x 3

_________________
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth


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 Post subject: Re: STIX 2012 Journal and cartoons
PostPosted: Thu Jan 26, 2012 1:35 am 
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Rabbit
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Joined: Wed Sep 14, 2011 1:43 am
Posts: 175
Location: Nelson, BC
Jan 25th

132.5lbs

Food
L glutamine and 2 creatines
protein shake 32g
vega bar 15g
falafel wrap 7g
bagel 17g
tofurky slices 21g
nuts 6g
2nd shake 32g
bread an jam 7g

total protein 137g


Gym
2 hrs split - adductor/abductor/calves/ abs/ forearms

Cardio 17 minutes with intervals 5 minute warm up
Adductor - 15@ 265lbs, 15@ 280lbs, 10@ 295lbs, 10@ 305lbs and 3 drop sets
Abductor - 15@ 155lbs, 15@ 170lbs, 10@ 185lbs , 8@ 195lbs and 3 drop sets
Seated calf raise - 25 @ 55kg, 15@ 70kg, 10@ 80kg
Calf press - 20@ 310lbs, 12@ 410lbs, 8@ 410lbs, 40 standing body weight each leg
Sit ups - 25@ 0 lbs, 20@ 25lbs, 25@ 25lbs
Ab crunch - 10@ 100lbs, 10@ 100lbs, 6@ 106lbs and 2 drop sets
Cable Ab pulldown - 10 + 10+ 10 @ 60lbs, 15@ 65lbs, 10@ 70lbs
Leg raises - 30 + 30 + 20
Wrist curl - 15 @ 100lbs x 3
Reverse wrist curl - 30 @ 30lbs, 20 @ 40lbs, 16@ 40lbs

_________________
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth


Last edited by precision female on Thu Jan 26, 2012 2:47 am, edited 1 time in total.

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 Post subject: Re: STIX 2012 Journal and cartoons
PostPosted: Thu Jan 26, 2012 1:46 am 
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Rabbit
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Joined: Wed Sep 14, 2011 1:43 am
Posts: 175
Location: Nelson, BC
here's my back lat spread from 2 days ago...


Attachments:
back.jpg
back.jpg [ 27.16 KiB | Viewed 751 times ]

_________________
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth
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 Post subject: Re: STIX 2012 Journal and cartoons
PostPosted: Thu Jan 26, 2012 10:50 pm 
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Rabbit
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Joined: Wed Sep 14, 2011 1:43 am
Posts: 175
Location: Nelson, BC
Jan 26th

132lbs

Food
L glutamine
almonds 4g
banana
bread and jam 15g
protein shake 32g
vega bar 15g
triscuts and toffuti 8g
nuts 3g
bagel and tofutti 17g
2nd shake 36g

Total protein 130g

Gym[/b]

rest day.... depressed and cried in bed all day..and last night too so I didn't sleep much.

_________________
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth


Last edited by precision female on Sat Jan 28, 2012 12:45 am, edited 2 times in total.

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 Post subject: Re: STIX 2012 Journal and cartoons
PostPosted: Sat Jan 28, 2012 12:31 am 
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Rabbit
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Joined: Wed Sep 14, 2011 1:43 am
Posts: 175
Location: Nelson, BC
Jan 27

132 lbs

Food
L glutamine and 3 creatines
protein shake 30g
bread and jam 7g
2 bananas
quinoa salad 10g
tofurky 15g
bagel 17g
2nd shake 29g
nuts 2g
tofu and brown rice 24g

total protein 134g


Gym
1 hr 45 split bi/tri/shoulders

5 min row warm up
20 minutes HIIT cardio
Shoulder press - 12@ 100lbs, 5@120lbs, 4@120lbs
Shrugs - 20@ 125lbs, 15@ 155lbs, 10@ 175lbs
Dumbell side raises - 6@ 10kg/ea + 10@ 7.5kg/ea, 6@ 10kg + 9 @ 7.5kg, 8@ 10kg/ + 8@ 7.5kg
Front barbell raise - 10@65lbs, 15@ 45lbs, 10@ 54lbs, 10@ 45lbs
Bi cable curl - 10@ 22.5lbs/ea x 3
Bi dumbell curl - 10@ 25lbs/ea, 7@ 25lbs, 6@ 25lbs/ea
Tri cable pulldown - 15@ 13kg, 8@ 14kg, 6@ 156kg, 2@ 16kg
Tri dumbell extension - 25@ 19kg/ea, 25@ 10kg/ea, 20@ 10kg/ea

_________________
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth


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 Post subject: Re: STIX 2012 Journal and cartoons
PostPosted: Sun Jan 29, 2012 12:00 am 
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Rabbit
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Joined: Wed Sep 14, 2011 1:43 am
Posts: 175
Location: Nelson, BC
Jan 28th

133lbs

16% body fat...that's way up...not sure if good or bad.
Next week I start cutting for the May competition.

Food
2 creatines and L glutamine
protein shake 28g
banana
nuts 3g
bagel and humous 19g
tofurky 25g
1 cup orange juice
tofu and brown rice 18g
recovery drink mix 4g
pea protein shake 34g
bread and jam 4g

Total protein 135g

Gym
1 hr 30 min quad/hams/glutes

5 minute warm up stairs
Squats - 20@ 115lbs, 10 @ 155lbs, 6@ 155lbs fail
Leg Press - 20@ 385lbs, 15@ 435lbs, 9@ 475lbs fail
Deadlift - 20@ 110lb, 16@ 110lbs, 15@ 110lbs
Lunges - 15@ 85lbs, 15@ 85lbs, 12@ 105lbs
Leg Extension - 8@ 130lbs, 9@ 130lbs, 5@ 140lbs fail
Leg curl - 10@ 105lbs, 10@ 100lbs, 10@ 100lbs
Back Extension - 20@ 45lbs, 20@ 45lbs, 15@ 45lbs

_________________
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth


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 Post subject: Re: STIX 2012 Journal and cartoons
PostPosted: Mon Jan 30, 2012 12:39 am 
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Rabbit
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Joined: Wed Sep 14, 2011 1:43 am
Posts: 175
Location: Nelson, BC
Jan 29

132 lbs

Food
2 creatines and L glutamine
protein shake 34g
rice and tofu 14g
vega bar 15
nuts 5g
orange juice
2nd shake 39g
apple juice
2 bananas and raspberries
pea protein shake 23g
bread and jam 6g

Total protein 138g
Macros - 333g carb/138g pro/65.5g fat/2400 calories

Gym
2 hrs split back/chest

chest press - 25@ 45lbs, 10@ 65lbs, 10@ 65lbs, 6 + 6 @ 75lbs
Chest cable pulldowns - 20@ 10lbs/ea, 10@ 15lbs/ea, 6@ 17.5lbs/ea
Pec Fly - 12@ 40lbs, 5@ 50lbs, 5@ 50lbs
Cable chest pull ups - 12@ 10lbs/ea, 10@ 12.5lbs/ea, 8@ 12.5lbs/ea
Chin ups - 13 + 9 + 6 wide grip, 6 @ 10lbs
Lat pulldown - 12@ 100lbs, 10@ 115lbs, 6@ 115lbs
Cross pulley pullback - 15@ 7.5lbs/ea, 15@ 10lbs/ea, 15@ 10lbs/ea
1 arm row - 8 @ 50lbs/ea x 3
Seated row - wide grip - 12@ 100lbs, 8@ 110lbs, 8@ 110lbs
Bent over row - 15@ 85lbs, 10@ 95lbs, 6@ 105lbs
20 minutes cardio with intervals - bike and elliptical

Competition prep
made a chart of every food I eat and listed protein/carb/fat/calorie content for all.

_________________
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth


Last edited by precision female on Thu Feb 02, 2012 2:32 am, edited 2 times in total.

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 Post subject: Re: STIX 2012 Journal and cartoons
PostPosted: Tue Jan 31, 2012 1:25 am 
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Rabbit
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Joined: Wed Sep 14, 2011 1:43 am
Posts: 175
Location: Nelson, BC
Jan 30

131.5lbs

Food
2am banana
L glutamine and 2 creatines
protein shake 34g
banana
bake beans 21g
rice cakes and humous 6
banana
nuts 7
vega bar 9
bagel and tofutti - 17g
2nd protein shake 138g
pea protein shake 26g
bread 6g

total protein 161g

Macros - 337 carb/164 prot/76 fat / 2560 calories

Gym
1 hr 35min split abductor/adductor/calves, forearms, abs

16 minutes bike cardio with intervals
Adductor - 15@ 275lbs, 12@285lbs, 8@ 305lbs + 2 drop sets
abductor - 15@ 170lbs, 12@ 185lbs, 8@ 200lbs + 2 drop sets
Calf press - 20@ 475lbs, 15@ 565lbs, 10@ 565lbs
Seated calf raises - 15+burns @ 135lbs, 15@ 157lbs, 10@ 190lbs
Ab crunch - 15@ 100lbs, 8@ 105lbs, 4@ 110lbs
Cable ab crunch - 15@ 62.5lbs, 12 @ 72.5lbs
Sit ups - 25 @ 25lbs, 15+10@ 25lbs
Leg ups - 30 + 15+ 15
Wrist curl - 25@ 90lbs, 25@ 90lbs, 20@ 90lbs
Reverse wrist curl - 15+ 20 + 15 @ 40lbs barbell

_________________
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth


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 Post subject: Re: STIX 2012 Journal and cartoons
PostPosted: Tue Jan 31, 2012 11:59 pm 
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Rabbit
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Joined: Wed Sep 14, 2011 1:43 am
Posts: 175
Location: Nelson, BC
Jan 31

132 lbs

Food
L glutamine and 3 creatines
Protein shake
quinoa salad
bagel and hummus
3 rice cakes and humous
vega bar
2nd protein shake
banana
orange juice
6 tofurky slices

Total protein 137.5g

Macros 268 carb/ 137.5 prot/88.5 fat /2265 calories

Gym
2 hr 15 minutes (3 splits) tri/bi/shoulders

shoulder press - 11@ 100lbs, 6@ 120lbs, 5@ 120lbs
Cable shoulder pullups - 10@ 10lbs/ea, 10@ 7.5lbs/ea, 12@ 7.5lbs/ea
Cable shoulder pulldown - 10@ 35lbs x 3
Dumbell side raises - 6 @ 10kg/ea + 6@ 7.5kg/ea = 6@ 5kg/ea x 3
Front barbell raise - 10@ 55lbs, 10@ 55lbs, 10 + 5 @ 65lbs
Shrugs - 20@ 105lbs, 15@ 145lbs, 10+ 6 @ 155lbs
Tri cable pulldown - 15@ 13kg, 10@ 14kg, 6@ 15kg, 3@ 16kg and 2 drop sets
Tri extension - 20 @ 10kg/ea x 3
Tri EZ curl - 11 + 11+ 9 @ 20lbs
Bi cable curl - 15@ 12kg, 10@ 47.5lbs, 6@ 50lbs 2 drop sets
Dumbell hammer curl - 20@ 25lbs/ea, 5@ 25lbs/ea + 5 @ 20lbs/ea, 5@ 25lbs/ea + 5 @ 20lbs/ea
Reverse Bi curl - 9+9+8 @ 40lbs
20 minutes HIIT cardio on bike

_________________
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth


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 Post subject: Re: STIX 2012 Journal and cartoons
PostPosted: Wed Feb 01, 2012 12:10 am 
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Rabbit
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Joined: Wed Sep 14, 2011 1:43 am
Posts: 175
Location: Nelson, BC
This one month journal has been really helpful in motivating me to track my food better...I have always kept a detailed gym journal but only just started to pay attention to carbs/protein/fats and calories.
I likely won't continue to add to this journal becasue its fairly time consuming in the evenings to re write everything I already have written in my gym and food books.

_________________
Failure: unacceptable.
Find me on facebook: Deborah Nasmyth


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