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 Post subject: Re: Portia's training diary 2012
PostPosted: Mon Jan 30, 2012 8:57 pm 
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Manatee
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Today was chest & triceps



Flat bench press 27.5/8 27.5/7 27.5/7

Flat flyes 15/15 15/15 15/15

Triceps pushdown22.5 15/ 30/12 30/12+1

Triceps dips (assisted) 140/15 130/12 120/10+2

Skull crushers 20/20 30/10 30/10



It was a pretty intensive workout my chest and triceps were burning!! Loving the intensity of my workouts, I’m feeling stronger and eating good clean food so muscle growth will come.



Got to keep thinking positive and believe as your mind is just as important as other muscles got to keep working on that.



Looking forward to tomorrow its Mattpbs birthday so were going out for a treat to a Afghani restaurant which has a vegan platter will probably post photos this week of the food, not had any meals out all month so after we will probably get a vegan muffin from whole foods as a treat!


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 Post subject: Re: Portia's training diary 2012
PostPosted: Mon Jan 30, 2012 9:28 pm 
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Manatee
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If anyone else is interested in another challenge to keep you motivated check out skip Lacours challenge. you can follow any nutrition and workout plan there is no need to buy any of his products.

This guy is a great motivator and sends you videos every week, great way to be accountable for your own actions!

You can still enter now



Image
[url="http://www.bodybuilding.com/store/mass-machine-nutrition/mass-machine-nutrition.html"]Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today[/url].


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 Post subject: Re: Portia's training diary 2012
PostPosted: Tue Jan 31, 2012 11:34 pm 
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Posts: 494
Today was back



Deadlifts 35/13 35/14 35/12+4

Bent over rows 50/20 60/10 60/10+5

Seated rows 70/12 70/12 70/12

Lat Pull downs 35/8 27.5/15 35/8 I Used a different machine it was in KG’s not pounds so was unsure would probably need to use a mini weight inbetween.



It was a great workout intensity of 8 I was sweating and my deadlifts went great on all my last sets I maxed out then put the weight down waited 10 seconds then tried to get some more out.



It was great and I felt pumped afterwards, it’s safe to say I was a mass machine!!



Tonight is a meal out first time in 30days looking forward to it its nice to get a break once a month and eat something different, but will be straight back on my usual meal plan tomorrow.


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 Post subject: Re: Portia's training diary 2012
PostPosted: Tue Jan 31, 2012 11:58 pm 
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Manatee
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Posts: 494
a photo from the afghan horseman in vancouver the food was great and we had a vegan platter, finished with a vegan muffin and vegan ice cream from whole foods!

Back on normal diet tomorrow!


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 Post subject: Re: Portia's training diary 2012
PostPosted: Wed Feb 01, 2012 9:35 pm 
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I decided to do legs today and take advantage of them extra calories I ate last night!



I also tried the Vega pre-workout acai beery drink, not sure if it was that or just I wanted to lift like a machine but I was so pumped during my workout.



Leg extension was still broke so opted for smith machine squats. I also could not do walking lunges my legs were shaking so bad so did static lunges



Smith Machine Squats 20/20 30/15 35/12 40/15 50/10

Leg press 140/15 160/10 160/10 +5

Stiff legged deadlifts 35/20 40/15 50/10+6

Lunges 20/15 20/15 20/15

Calf raises (hammer strength) 50/15 50/15 50/15

Standing Calf Raises -/25 -/25 -/25


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 Post subject: Re: Portia's training diary 2012
PostPosted: Wed Feb 01, 2012 9:36 pm 
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Manatee
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Even though this was a month’s challenge I will still keep updating my journal as I am doing Skip Lacours bulking and cutting challenge and I need to keep an updated journal on Bodybuilding.com for this.



It has been a great month and I just want to Thank Robert for all his hard work and information available on the website to newbie Vegans!!


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 Post subject: Re: Portia's training diary 2012
PostPosted: Thu Feb 02, 2012 9:56 pm 
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Posts: 494
Today was biceps

Barbell curls 40/12 40/12 40/11+4

Incline curls 15/13 17.5/8 17.5/7+4

Alternating curls 17.5/10 17.5/10 17.5/9+5

Preacher curls 30/12 30/9 30/9+4



Leg raises -/15 -/15 -/15

Ball crunches -/15 -/15 -/15



Workout was pretty good I’d say 7/10 for intensity. I kept pushing for that extra rep to beat last week’s workout.



At the moment I’m probably eating around 1800-1900 calories probably looking to slightly increase not sure where as I have not been feeling hungry between meals. Maybe add another meal somewhere?

I don’t feel like I am putting on weight I can still belt up my pants on the same notch. I feel pretty good I seem to be increasing every week if I don’t think my form is good I won’t go up until I have got it.


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 Post subject: Re: Portia's training diary 2012
PostPosted: Fri Feb 03, 2012 11:26 pm 
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Today was shoulders



Shoulder press (machine) 60/17 65/10 70/9+2

Rear delt (machine) 55/12 55/12 55/12+4

Lateral raises (DB) 10/10 10/10 10/10+5

Upright rows 50/12 50/12 50/9+4



I finished off with some Ab work.



I usually do lateral raises on the cables but it seemed to be busy today so opted for dumbbells, I smashed my shoulders today struggling to lift my arms over my head you just can’t beat that feeling of knowing you have pushed yourself.



Tomorrow is Cardio so will do 30 minutes on the treadmill again various terrains and pace, will probably finish with some abs and stretches. That will be another great week at the gym!


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 Post subject: Re: Portia's training diary 2012
PostPosted: Sat Feb 04, 2012 2:09 pm 
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Today was cardio

I did 30 minutes on the treadmill various inclines and speeds was really tough and my legs are hrting now, also my shoulders are sore from yesterdays workout.

The intesity is great on all my work outs and feeling stronger by the day but feeling a little bit chunky today i weighed in 157lbs i feel like i'm holding so much water, But the bigger picture is i am eating good food to build muscle


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 Post subject: Re: Portia's training diary 2012
PostPosted: Sun Feb 05, 2012 1:42 am 
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I have decided to tweak my food slightly as i seem to be having 4 shakes a day to get protein in but its costing a fortune so will be having the same meal twice a day sweet potato, spinach and tofu.

On the protein front Whole foods had genuine health Vegan plus 30% off until tomorrow so popped in to get 3 as they were $12 each off normal price i paid walked out and when i checked the receipt she had only charged me for 2, i think it was the end of her shift and someone was waiting to take over from her so think she was just rushing but i got a better deal than i had planned!!

Food from Monday will be
1847 calories
Protein- 155g
Carbs- 172g (this may get reduced depending on how i feel)
Fats-72g


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 Post subject: Re: Portia's training diary 2012
PostPosted: Mon Feb 06, 2012 10:16 pm 
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back

Deadlifts 50/12 50/12 50/12+6 go up to 55 next week

Bent over rows 30/10 30/10 30/10

Wide seated rows 70/15 70/15 75/8+5

Narrow Pull downs 55/15 70/12 70/12+8 Go up to 75 next week



The workout went well I increased on the deadlift and bent over row but my mind was not completely in the game, I have had some sort of upset stomach I’m guessing from a habanero salsa I bought it was so spicy and I rarely eat spicy food it seems to of caused me a great deal of discomfort this weekend still feel so bloated and like I am carrying a few pounds of extra water.

I know people say lift heavy as a woman but I’m confused as I lift heavy for me I am increasing every week so I assume I am getting there? My arms have shown a difference recently and shoulders just got to keep laying a brick every day to get where I want.



Drinking plenty of green tea and water today to sort me out, I get an hour for my lunch which I usually spend reading the paper but today and probably a few times a week I will venture out for a walk as the weather is nice and it will re-energize me for the rest of the day.


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 Post subject: Re: Portia's training diary 2012
PostPosted: Tue Feb 07, 2012 3:13 pm 
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Posts: 494
Today was shoulders

Shoulder press 20/15 22.5/12 25/6+1
I reverted back to dumbells for these they were tough!!

Lateral raises 10/10 10/10 10/10
Dumbells again for these

Rear dealt machine 55/12 55/12 55/12+3
They felt really good

Upright rows 50/12 50/12 50/12+3
They felt really tough but lifted a few reps more than last week

I did some decline abs work to finish, I would give it 7/10 for intensity my stomachs still bothering me so hopefully tomorrow I will be back to 10/10 workouts!!

I am lifting heavier every week so progress is being made, tomorrow is legs so I want to be hitting 10/10 for intensity and lifting heavy to grow these bad boys!!!

Things good about today
Completed workout
Ate clean
Drank 4 liters water
Listened to motivational podcasts
Updated journal

Things to improveMy stomach!
Get a bit more sleep today I felt really tired after the gym

To make things more enjoyable
Watch more motivational videos
Make a video blog rather than typing!


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 Post subject: Re: Portia's training diary 2012
PostPosted: Wed Feb 08, 2012 10:51 pm 
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Posts: 494
Today was legs and I smashed them- feeling much better today



Squats 20/15 40/11 50/7

Done with an Olympic bar, the last set was really hard

Leg press 160/12 170/10 180/6 +3

Increased on last weeks was really happy I am progressing

Leg extension 45/17 50/12 60/8+4

Will go up next week

Leg curls 50/15 70/12 85/12+5

Will go up next week

Stiff legged deadlifts 50/13 60/8 60/8+3

I Love doing these

Calf raises (hammer strength) 50/15 50/15 60/12 60/12 60/12+4

These were killers I prefer using this rather than leg press



My legs were shaking at the end really pushed myself and increased weights, it was a really intense workout I gave my all 9/10, no 10 as there’s always room for improvement.


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 Post subject: Re: Portia's training diary 2012
PostPosted: Thu Feb 09, 2012 10:05 pm 
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Posts: 494
Today was biceps



Barbell curls 40/13 40/12 50/3+1

I will get 6 on 50 next week

Hammer curls 17.5/11 17.5/11 20/5+3

These were great

Alternating curls 17.5/11 17.5/11 20/5+2

Felt pumped after these

Concentration Curls 17.5/5 15/6 15/7+4

These were killers my biceps were dead doing these

I finished off with some abs work.



I would give myself 9/10 for this workout as I pushed myself increased weights & reps and just really focused on using that muscle!



Does anyone else feel sometimes after a workout you could have given a little bit more? I felt I had given a 100% and by the end by biceps were throbbing but after I had a shower and re –energized myself I thought could I off done a bit more? But then on my way to work it was hard to text on my phone as my biceps were hurting when I held the phone up so who knows?!! Will write this up in my book and remember this for tomorrows work out!



I will post some progress photos over the next few days just of arms and shoulders legs are still a work in progress!! Training hard and thinking big with them though. I Will also try do a video blog this weekend.


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 Post subject: Portia's training diary 2012
PostPosted: Fri Feb 10, 2012 5:25 pm 
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Posts: 174
Location: United Kingdom, Kettering, Northamptonshire
Hi pphelps just thought I would stop by and say thanks for your advice. I think reading or listening to some motivational material is a good idea and something I should start doing to help keep me positive.

I think a vlog is great idea I look forward to seeing them.

Have a great weekend :)

_________________
Douglas Robson

http://www.my-healthy-lifestyle-choices.com


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