Vegan Bodybuilding & Fitness

Hey everyone! This is my first official post to the forum and I am super excited to be a part of this program. I will be updating my fitness log and I will try to keep an update on my meals as well.

Today 12/29/11
workout
warm up of jumping jacks, pushups and lunges
Upper body
3x12 assisted pullups
3x12 seated cable row at 50lbs
3x12 hammer curls at 15lbs
3x12 one arm bent over rows at 15lbs
3x12 tricep kickbacks at 15lbs
3x12 dips
3x12 lateral/front raise
3x12 military press at 20lbs
3x15 decline sit up
3x20 russian twist
3x12 back extention

I forgot to give a brief intro about me. I am 35 and 5'7" and weigh 117lbs. I am looking to tone up and lose some excess fat I have in my belly from having kids many yrs ago. I am looking forward to getting to know everyone.

Kim~
Fit_Kim on twitter

Awesome Kim!

Cheering for you!

All the best!

-Robert

_________________

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

Jan 2nd
M1 oatmeal with walnuts
M2 protein shake
M3 WW wrap with black beans, spinach, cabbage, and salsa
M4 soy yogurt with granola
I need to drink more water!! (something I really need to work on)

Workout was chest, tri's and abs
Overhead extensions 3x10 12lbs
Chest press 3 sets 12-10-8 12lbs
Incline DB press 3 sets 10-8-6 12lbs
Pec Flye 4 sets 12-10-8-6 8lbs
Pressdown 4 sets 12-10-8-6 45lbs
Bench dips 3x12
Kickback one arm 3x10
crunches on ball 3x15
Russian twist 4x20
45 cardio on treadmill
5min incline 40 speed 3.7
2 min incline 5 and 3.0
alternated between the two

Hi Kim!

I know where you're coming from with drinking water! I don't seem to get enough at the moment either.

Keep up the great work!
Laura

Thanks Laura!!

I forgot to post yesterday's workout
Legs and abs
walking lunges 3*8 holding DB
squats holding DB 4*12-10-8-6 held 10lbs 15's and 20lbs
ham curls 3*12-10-8 on machine 40lbs 50lbs and 60lbs
leg extensions 3*15-12-10 same weight above
leg press 3*12-10-8
standing calf raises 3*12 at 40lbs
seated calf raises 3*12
Did several ab moves at 3*15

1-4-11 training log
Went to the gym today for a fitness assessment and went over my form. My body fat is 11.7% and I am write on track. We did a few more leg exercises and did upper back. My workout there was an hour. I did not do my cardio since I was too sore and will try to get that in tomorrow when I do back and bi's

Hope everyone is doing well!!

You seem like you're doing very well! Good luck on your goals.

_________________
an evolving primate

Wow, I feel like a wimp after reading your workout log- looking forward to working out more!

_________________
No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.
1 Cor. 9:27
vegontherun.com (vegetarian blog)

Hi Kim!! Awesome!!
You are doing great and so Happy you are liking the workout I gave you : ) Its not an easy one..so Great job. Don't forget to take your Glutamine ..that will help those sore legs!
xo

Claudia,

I love love love the workouts!! I have been taking my glutamine after workouts. Do I need to take more?

Kim
xoxo

Today was shoulder's and abs
standing single side raise
DB shoulder press
DB front raises
rear delt flyes
and abs

I love shoulder days! My workout was great yesterday.
Today is Back, bi's and abs with some cardio thrown in.
Wide pulldowns
cable row
db curl standing
incline hammer curls
back extensions
abs

Good for you hon!!

If you keep the eating in check you are going to get there in no time : )

If your still feeling the DOMS too much - you can take another dose of Glutamine rigth before bed : )