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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Thu May 10, 2012 5:24 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
Thurs 5/10
15 min incline treadmill walk. 3.9mph
weight train legs

V-Squat machine
95x15
110x12
115x10
130x10
135x10
150x10
155x10
superset with cap chair st leg raises
7x15

dual leg press machine
90x15
140x15
180x15
200x15
250x15
270x15
superset with 1/2 sit up plate press
6x15
prone leg curl (orange seat)
30x12
35x10
40x8
45x8
swiss ball ab curl ins
4x12

meals
protein smoothie
1/4 cup granola

postworkout shake
roasted edamamme with goji berries

green salad
brown rice/black beans/tomatoes
1/2 kombucha

yogurt mixed with vanilla chai vega protein
vega electrolyte replacement

green salad
gardein buffalo wing tenders (holy shit these are good) i dont buy many products like these buuut they looked too good to pass up yesterday

scoop vega protein


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Fri May 11, 2012 7:39 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
Fri 5/11/12
workout
40 min am cardio on bike
pm weight train bi/tri

5 min kettlebell swing to warmup 16kg

dumbell overhead tricep extension
25x15
25x15
30x15
30x15
superset with standing dumbell curl
20x15
20x15
25x10
25x10
tri band pressdown
4x15
superset with seated dumbell hammer curl
20x12
20x15
25x12
25x12
tri bar dips
4x15
superset with bicep band curl from benhind
4x12
tricep traingle pushup
3x10
superset with bicep mini bar curl
50x8
50x8
50x8
meals
eggs with spinach,roasted red peppers
1/4 cup steel cut oats with 1/4 banana and almond milk. flaxseed meal added

vega ras/chocolate protein shake

large green salad
4 gardein buffalo tenders
curry kale chips

soy yogurt mixed with protein powder

babay romaine power mix salad with roasted corn, tomatillo dressing. 1/2 avocado
black bean pasta with can tomatoes and roasted vegetables (found this awesome pasta made from black beans, really good protein content for pasta)

1/2 homemade protein bar

2 lydias green crackers


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Mon May 14, 2012 2:41 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
easy cardio day on sat and recovery on sun.
Mon 5/13
workout
15 min treadmill walk 3.9 mph warmup
weight train chest/tri
dumbell flat bench press
20x15
20x15
25x12
25x12
30x10
30x10
35x10
35x10
assist tri dips
55x12
45x8
40x8
35x10
30x8
25x8
one arm lying swiss ball chest press
25x10
25x10
30x10
30x10
35x8
tri rope press down
25x15
25x15
30x10
30x10
30x10
iso lat incline plate press
30x15
30x12
40x12
40x12
50x10
50x9
tri seated pressdown machine
90x15
90x15
100x12
100x12
115x10
120x8
130x8
140x8
20 min hits on eliptical
5 min cooldown on bike
meals
vega whole food optimizer vanilla chai with 1/2 banana and 1 TBSP raw almond butter

1/4 cup roasted edamame with gogi berries
plantfision protein shake with water

large green salad
quinoa black bean veggie mix

soy yogurt with cinnamon
1 homemade protein bar

homemade veggie burgers....tried to replicate these awesome ones from whole foods....consistency wasnt holding together great but flavor is good.
made some roasted red pepper spread to put on them with 1/2 avocado
large green salad

scoop protein powder


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Tue May 15, 2012 2:43 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
Tues 5/15
workout
25 min incline wak on treadmill for 25 min speed 3.4-3.9
weight train legs

single leg hip trust on bench
4x15 superset with
sandbag front squat x10 squats then 10 mini pulses. 35lb sandbag 4sets

walking lungs with dumbells
25x9 steps
25x9 steps
30x9 steps
30x9 steps
superset with deadball slam/squat/catch 4x12

side bench step ups with 25lb plate
4x12
superset with 1 legged burpee (these were interesting)
4x8 ea leg
get ups
10lb ball 3x10
5lb ball 2x10
superset with overhead sandbag split squat
3x10 ea leg


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Wed May 16, 2012 5:48 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
wed 5/16
workout
40 min cardio on bike
strength train in afternoon
shoulders/back

clean/press 12kg kettlebell 30 reps ea side
jumping pullups 3 sets of 10

sandbag upright row 4x12
superset with straight bar press up
50x10
50x19
60x6
60x6
inverted pullups (feet on bench)
4x10 with a static hold on 10th rep
superset with
dumbell lat raises
10x15
10x15
15x8
15x8
bent over bar row
60x12
60x12
70x12
80x10
superset with dumbell fwd raise
15x10
15x10
20x6
20x8
black band lat pulldown
4x15
superset with seated arnold press
25x12
25x12
30x10
30x10

meals
egg whites/black beans/spinach/salsa
kashi waffle 1/2 banana

homemade protein bar
1/2 grapefruit

green salad
black bean pasta with vegetables

postworkout vega shake

green salad
pesto quinoa with tofu/mushrooms/peppers/onions


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Fri May 18, 2012 9:15 am 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
THURS 5/17
workout
25 min incline walk 3.9 mph
bike 20 min
walk with a friend outside for 2 miles
weight train legs
leg ext machine
45x10 then immediately up to 85 for 1/4 reps to failure
repeat for 4 sets
smith squat machine
70x10
80x10
90x10
100x8
110x8
120x8
lying leg curl machine
55x12
then drop sets
80x6
65x6
50x6
repeated for 3 rounds
core work


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Fri May 18, 2012 7:18 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
FRI 5/18
workout
1 mile walk with dogs
5 min kettlebell swing to warm up 16kg

strength train biceps/triceps
standing dumbell curl
20x12
20x12
25x10
30x6
superset with lying dumbell tri ext
15x12
15x12
20x6
20x6
barbell curls
50x9
50x10
50x10
50x10
superset with tri bar dips
x14
x14
x15
x15
dumbell preacher curl
40x12
50x8
50x8
50x8
superset with tri band pressdown (black one)
4x15
band bicep curls (black one)
x8
x8
x10
x10
superset with
overhead dumbell tri ext
30x12
30x12
30x12
30x12
4x15 twisting mtn climbers
4x12 burpees
4x20 chest wall passes with 10lb med ball
4x20 mtn climbers
meals
2 eggs 2 egg whites,salsa,spinach
steel cut oats with chia seeds,raspberries

vanilla chai vega optimizer with 1/2 banana
1/2 grapefruit

large green salad
balck bean pasta with veggies

soy protein yogurt with choc protein. 1 tbsp raw almond butter
1/2 grapefruit

large green salad
1/2 avocado
homemade veggie burger
roasted beet/fennel salad


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Sun May 20, 2012 6:29 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
5/19 sat
15 min easy cardio on bike
20/10 tabata intervals of 8 rounds
burpee with sandbag upright row
18kg kettlebell swing
10lb med ball underhand wall slams
only had 25 min to workout so that kind of sucked
did the relay for life in our town in the evening 2 mile walk on the track

sun was rest day. went to the eastern market in detroit for the day. walked a ton and got some sun.
excited to get back to some weights tomorrow morning!!


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Mon May 21, 2012 1:26 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
MON 5/21
Workout
25 min incline walk on treadmill level 15 speed 3.8
weight train chest/tri
smith bench press
40x15
50x12
60x12
70x8
tri bench dip feet up on bench with 25lb plate
4x15
tri straight bar pressdown
30x18
35x13
42.5x10
50x5
flat bench dumbell chest press
25x15
30x12
35x8
40x6
90 degree machine chest press
80x12
85x12
85x12
100x8
did a combo of everything with some kind of core excercise, a lot of plank stuff
15 min of intervals on eliptical 30 sec on 30 sec off between level 15 and 18
meals
vega one shake with 4 strawberries,greens powder,1/2 banana and raw cacao nibs
1/4 cup uncereal

vega postworkout shake
a few dried yacon slices

large green salad
tempeh with sunflower seed mac and cheese with steamed kale added in

1/2 cup soy protein yogurt with 1 scoop whole food optimizer
1/2 grapefruit

large green salad
"beet burgers" with tomato,spinach,avocado,mushroom
on toasted sesame seed ezekial bun.
normally i go bunless but seriously the sesame ezekials are my favorite kind of bun and I saw them yesterday at better health mrkt and put them back twice and ultimately decided to get them.


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Tue May 22, 2012 6:09 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
Tues 5/22
workout 15 min on stairstepper
20 min on bike with speed intervals for 10

weight train legs
dumbell side lunge with reach
15lb bellsx15ea side
20x15
25x10
25x10
leg lifts from bench 4x12
alt fwd dumbell lunges
25x10
25x10
dumbell split squat
30x12
30x12
box fwd step ups with 20lb weight vest on
4x12ea side
sandbag front loaded mini squat
2x12
dumbell front loaded mini squat
25lb bellsx12
25lbx15
dead ball ball get ups with slam
4x10
burpee to sandbag deadlift
4x10
a little core work and stretching
meals
vega protein smoothie with strawberries/banana/cacao nibs/greens
side of raspberries/blackberries

vega bar with 1/4 cup roasted edamame

large green salad
pesto quinoa with tofu

whole food optimizer mixed with steel cut oats and wheat bran
yerba mate tea

large spinach salad 1/2 avocado
cashew veggie burger no bun with roasted red pepper sauce

tbsp almond butter


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Wed May 23, 2012 6:23 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
WED 5/23
Workout
30 min am cardio on bike
afternoon weight train back/shoulders

Inverted pullup 4x10
superset with
straight bar press
50x8
50x8
50x9
50x9
lat band pulldowd black band 4x15
superset with
dumbell fwd raise
15x12
15x15
15x12
20x8
st bar upright row
40x10
40x10
50x8
50x8
superset with dumbell arnold press
25x12
25x12
30x8
30x8
st bar bent over row
50x12
50x12
70x10
70x10
superset band lat raise red band
4x10
seated dumbell shoulder punch
25x10
25x10
30x7
30x7
meals
2 eggs with spinach and salsa
protein yogurt with mixed berries on 1 kashi waffle

steel cut oats with wheat bran and whole food optimizer

beet burger on ezekial with hummus
large spinach salad

lettuce wraps with asian grilled sesame tofu
asian slaw
green salad


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Sat May 26, 2012 3:24 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
Thurs 5/24
workout
35 min incline treadmill walk 12.0 at 3.8
stair stepper 10 min
weight train legs
swiss ab curl ins 4x12
hack squat machine
20x15
40x12
50x12
60x12
superset with feet on bench knee ins
4x20
leg ext machine
55x12
60x12
70x12
85x12
100x12
captains chair 4 sets of 12 tucks followed by 5 st leg raises


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Sat May 26, 2012 3:29 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
Fri 5/25
weight train bi/tri
10 min warmup on bike

bicep straight bar curl
40x10
40x10
40x10
40x10
tri overhead ext with band
4x10
drop set bicep curls with dumbells
30x5
25x5
20x5
15x5
repeated 3x with same reps
dumbell tri lying ext
15x15
15x15
20x5
20x5
preacher bar bicep curl
40x10
40x10
deadball slam catch 4x12
18kg kettlebell swing 4x15
mountain climber 4x15


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Mon May 28, 2012 6:23 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
Mon 5/28
workout
strength train chest/tri/core
flat bench press
50x12
60x10
60x10
70x8
superset with alt v-ups
band low chest flyes with black band
4x10
superset with knee ins with feet on bench in low plank hold
tri band pressdowns
4x15
superset with
band crunch 4x25
dumbell chest press flat bench
25'sx15
25x15
30x12
30x12
superset with sandbag overhead situps 4x10 (30lb sandbag)
tri bench dip with feet on swiss ball
4x15
superset with ab kickouts from bench 4x12
incline dumbell bench press
25'sx15
30x10
30x12
30x12
superset with low fluter kick 4x12
medicine ball pushups 2x10


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Tue May 29, 2012 2:09 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
Tues 5/29
workout
30 min incline walk at level 15 speed 3.9
15 min hits on eliptical

weight train legs. quad focused

leg ext machine drop set
70x6
60x6
55x6
40x6
repeated for 3 rounds
then 85x12
superset with cap chair knee tuck ups

reverse v squat
110x12
115x12
130x12
135x12
150x12
superset with hip lifts
4x20
dumbell front loaded mini low squats
20'sx15
25x15
30x15
35x12
superset with plank spiders
4x10
leg lifts from bench
2x12
superset wityh swiss ball hands to feet pass
2x10
smith machine split squats
50x10
50x10
60x10
70x10
superset with window wiper with bar
4x12
leg ext machine
45x10 then 1/4 immediately after at 75 until failure
3 sets
20 min easy bike ride

meals
choco coffee shake
unsw almond milk,vega one natural scoop,healthforce choc TBSP. 1/4 banana, 1 tbsp almond butter,1 tbsp coffee grounds
1/2 cup cantaloupe

1/2 cup plain yogurt with protein
1/4 cup goji berries,mulberries
1/2 vega vibrancy bar

postworkout shake with water
other 1/2 of vibrancy bar

green kale salad
vegan mac and cheese made with "sunflower cheese"
steamed kale and broccoli in with pasta

scoop amazing grass greens in water
2 scoops healthforce protein

green spinach salad
black bean pasta with mushrooms,peppers,onions,spin,pine nuts
roasted garlic tomato sauce
3 sets


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