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 Post subject: Re: Colin's 2012 training journal
PostPosted: Fri Feb 17, 2012 11:04 pm 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
Short weight workout today...

Seated shoulder press - 3 sets x 12 reps @ 130lbs
Smith machine bench press - 1 set x 12 reps @ 145lbs, 1 set x 10 reps @ 155lbs, 1 set x 6 reps @ 155lbs, 1 set x 10 reps @ 155lbs, 1 set x 12 reps @ 145lbs
Cable crunches - 3 sets x 30 reps @ 140lbs
Seated cable row - 3 sets x 12 reps @ 200lbs
Incline bench bicep curl - 3 sets x 10 reps each arm @ 25lbs

Food today:

Breakfast - Amaranth with almond milk & chopped dates, coffee with rice milk
Snack - banana & almonds, green tea
Lunch - spring green salad & spinach, black beans, green tea, apple
Post workout snack - raw protein shake with vega WFHO
Snack - 2 slices sprouted grain toast, green tea
Dinner - spicy Korean tof, veggies, brown rice, water


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Sat Feb 18, 2012 10:02 pm 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
16.25 mile hill run this morning :) Overall pace was 10:12. I can live with that ;)

Breakfast - oats, chia seed, raisins, almond milk. Coffee with rice milk.
Gels on the run, coconut water with fruit juice.
Post run - raw protein shake with vega WFHO
Lunch - home made bean & barley soup. Green tea.
Snack - apple with almonds, water
Dinner - sweet potato soup, water
Snack - 2 slices sprouted grain toast, rice milk


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Sat Feb 18, 2012 11:35 pm 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
Wow! Nice work today, Colin!


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Wed Feb 22, 2012 12:23 am 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
Sunday was somewhat of a recovery day, though I did 45 minutes of flexibility yoga.

Yesterday was weights but the gym was packed with it being a holiday. I had to wait for everything just about, so I ran out of time to do a full workout....

Seated shoulder press - 3 sets x 12 reps @ 130lbs
Pull ups with hanging leg raises - 3 sets x 10 reps @ body weight
Standing calf raises - 3 sets x 12 reps @ 275lbs
Prone leg curls - 3 sets x 10 reps @ 80lbs
Seated leg extns - 3 sets x 10 reps @ 110lbs
Seated leg press - 3 sets x 16 reps @ 235lbs
Db bench press - 3 sets x 12 reps @ 40lbs each
Seated cable row - 3 sets x 12 reps @ 200lbs

Today I hit the hills for a run - 10.5 miles at an overall 9:24 pace. I pushed the pace in the uphill segments and took it easy on the way down. Some uphill sections were ran at 8:45. Very happy with those results :) Time to see the chiropractor though - the Si joints are out of alignment again!


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Thu Feb 23, 2012 12:01 am 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
Quick visit to the weight room today:

Pull ups with hanging leg raises - 3 sets x 10 reps @ body weight
Seated back extensions - 3 sets x 20 reps @ 170lbs
Dips - 3 sets x 15 reps @ body weight
Seated shoulder press - 3 sets x 12 reps @ 130lbs
Smith machine bench press - 3 sets x 10 reps @ 135lbs
Smith incline bench - 3 sets x 10 reps @ 115lbs
Cable crunches - 3 sets x 30 reps @ 140lbs

Breakfast - rolled oats, with hemp seed,raisins, and almond milk. Coffee with rice milk.
Snack - apple, banana, almonds, green tea
Lunch - spring green & spinach salad, with black beans. Green tea.
Post weights - gen soy shake, vega protein bar
Dinner - lentil tacos, water
Snack - wholewheat sourdough toast, warm rice milk


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Thu Feb 23, 2012 10:26 pm 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
What an amazing day! :) A day off work, extra sleep, woken up by my 8 yr old daughter who wanted to snuggle, we headed out mid morning and she rode her bike for 4 miles while I ran next to her along the river path in 74 degrees, clear blue skies and a gentle breeze, big salad and french fries for lunch (no judgment on the french fries LOL), then took her roller skating in the afternoon. Came home and there on the porch was.... my amazing two boxes of goodies from Robert & Karen for completing the NYNY challenge :) Woohoo! Awesome day!!!!!!

So impressed by the prizes for NYNY, I seem to remember actually doing a real life happy dance LOL

So here's today's activities:

4 mile run in 409 minutes, 410 calories. More of a fartllek run given that Ilaria was riding her bike up and down the bridges and stop starting every 2 minutes ;)

Breakfast - rolled oats with hemp seed, chia seed, raisins, almond milk. Coffee with rice milk
Lunch - french fries, spring greens salad, vegan bologne, green tea
Snack - banana, almonds, green tea
Dinner - lentil tacos on 2 small Ezekiel tortillas, apple, green tea
Snack - no sure yet ;)


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Thu Feb 23, 2012 10:35 pm 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
Yay! Glad your packages arrived safe and sound! Yes, our donors were quite generous (especially HealthForce Nutritionals)! Hope you enjoy all your stuff - including your second contest prize package! Bet it was like Christmas at your house today! :D Especially with your little girl waking you up to snuggle. Awwwwwwwww! :) What a wonderful day! Life's precious moments...


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Thu Feb 23, 2012 10:43 pm 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
Thanks, Karen! Sure was like Christmas between the NYNY package and the SunWarrior package too, and the quality time with my daughter. Like I said -an amazing day :) Thanks for all that you do, it is greatly appreciated! :)


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Fri Feb 24, 2012 10:27 pm 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
Another day off work today so a nice leisurely workout this morning. I even dusted off the bike and cycled to the gym instead of driving :)

3.75 mile bike ride each way
Pull ups with hanging leg raises - 3 sets x 10 reps @ body weight
Seated shoulder press - 3 sets x 12 reps @ 100lbs
Dips - 3 sets x 15 reps @ body weight
Cable rows - 3 sets x 12 reps @ 200lbs
Seated back extensions - 3 sets x 20 reps @ 170lbs
Cable crunches - 3 sets x 30 reps @ 140lbs
Db front raises - 3 sets x 10 reps each arm @ 25lbs
Db lateral raises - 3 sets x 10 reps each arm @ 25lbs
Smith machine bench press - 1 set x 12 reps @ 135lbs, 1 set x 10 reps @ 10 reps @ 145lbs, 1 set x 8 reps @ 155lbs, 1 set x 10 reps @ 145lbs, 1 set x 12 reps @ 135lbs
Smith incline bench - 3 sets x 12 reps @ 125lbs

Here's what I ate today:
Breakfast - amaranth with chopped dates and almond milk, coffee with rice milk
During weights workout - vega energy bar
Post weights - SunWarrior protein shake, banana
Lunch - spring greens salad, red kidney beans, green tea
Snack - banana, apple, almonds, green tea
Dinner - large salad at Sweet Tomoatoes, Minetsrone soup, baked potato, herbal tea, one 100 calorie Raw Rev chocolate & coconut bar
Snack - 2 slices sprouted grain toast with almond butter, warm rice milk


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Sat Feb 25, 2012 12:57 am 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
What did you think of the SunWarrior and the Raw Rev bar?


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Sat Feb 25, 2012 1:59 am 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21035
Location: Austin, TX
So glad you enjoyed the packages!

And as usual, excellent journal!

All the best. Have a great weekend, Colin.

-Robert

_________________

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


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Sat Feb 25, 2012 9:35 am 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
The packages were awesome! Loved both the SunWarrior shake and the Raw Rev bar. Even wore my SunWarrior t-shirt out to dinner last night :)


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Sat Feb 25, 2012 10:30 pm 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
Nice easy day today - was meant to go run but stayed home to watch my daughter, who has a cold, while my wife went to zumba. So I'll run tomorrow instead. But I did get 40 minutes of yoga for athletes in today :) I've really noticed a difference since doing the yoga for the last 2 to 3 weeks

Here's what I ate:

Breakfast - rolled oats, hemp seed, chia seed, raisins, almond milk. Coffee with rice milk
Snack - banana & almonds, green tea
Lunch - spring green salad, red kidney beans, fresh orange/grapefruit juice with powdered earth & greens, raw protein powder
Snack - handful low-fat triscuits, banana, 1oz dark chocolate, green tea
Dinner - tofu scramble, 3 small corn tortillas, bowl of berries (blueberries, raspberries, blackberries), water
Snack - 2 slices sprouted grain toast, warm rice milk


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Sun Feb 26, 2012 9:03 pm 
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Rabbit

Joined: Tue Mar 09, 2010 12:27 pm
Posts: 153
Location: Tucson, AZ
For some reason, the 20 mile run kicked my butt today :( I started out at a nice slow pace (10 min. mile), took a gel every 30 minutes, and drank plenty of water with electrolyte powder in. Temperature was mid to high 70s and clear blue skies. I had some GI stuff going on around mile 11, and by mile 18 I was done.. pretty much walked the last two miles home. So bummed.... that's twice now that I set out for a 20 and it didn't go so well.

One thing I've discovered is that the more frequently I run in the week, the easier the long run at the weekend. This last week I only ran twice, so maybe that's the problem.

I'll try for a 20 again next weekend but aim to run 4 or 5 times this coming week and see if that makes a difference. Maybe some extra carbs in the week would be a good idea too.

Here's what I ate (bear in mind I blew through 2,000 calories on the run! LOL)

Breakfast - rolled oats with almond milk, hemp seed, chia seed, raisins. Coffee with rice milk
Pre-run - Vega pre-workout energizer
On the run - 6 CarbBoom gels, water with Vega electrolyte powder
Post run - Vega recovery protein shake
Lunch - baked beans, two slices of sprouted grain toast, green tea
Snack - green tea, veggie stix chips (I know, not the most nutritious, but I needed comfort food! LOL)
Dinner - spaghetti squash, red quinoa, steamed carrots, broccoli, and cauliflower. Mixed berries. Water.


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 Post subject: Re: Colin's 2012 training journal
PostPosted: Sun Feb 26, 2012 10:13 pm 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
Wooooooow, Colin. Just, wow.


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