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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Thu May 31, 2012 2:40 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
Wed
workout
am cardio on bike 35 min
evening cardio 20 min inline walk on treadmill

weight train shoulders/back

dumbell lat raises
10x15
10x15
15x10
15x10
superset with bent over dumbell row
25x15
25x12
30x10
30x10
dumbell fwd raise
15x12
15x12
20x8
20x8
superset with band low row pulls (black band)
4x12
invert pullup
4x12
superset with
dumbell clean press
30x10 ea side 4 sets
seated arnold press
25x10
25x10
30x8
30x8
superset with lat band pulldown (black)
4x12
dumbell seated incline pressups
30x10
30x10


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Thu May 31, 2012 2:45 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
Thurs
cardio treadmill incline walk 25 min. incline 15, speed 3.9
stairmaster 15 min

weight train legs
smith machine squats
60x12
70x10
90x10
100x8
110x8
120x7
swiss ball knee tucks
4x10
single leg ham curl machine
15x15
25x10
25x10
30x8
st leg raise with 45lb plate
4x15
glute kickback machine
100x12
110x12
120x10
130x10
leg press
90x10
90x12
130x12
150x12
calf raiser seated machine 4x15


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Fri Jun 01, 2012 7:09 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
Fri
workout 30 min cardio on bike a.m.

weight train tri/bi afternoon
5 min kb swing 18kg

tricep band 21's pressdowns x4
superset with
dead ball slam/squat/catch 4x12
bicep band curls (black band)
x10
x12
x12
x12
superset with
mtn climbers 20x4
tri dumbell lying ext
15x15
15x15
20x5
20x5 (for some reason the jump to 20lbs sucks for me right now)
superset with kb swings 4x20
lying band bicep curl 1/2 reps
x12
x15
x15
x15
superset with burpees with pushup 4x12
dumbell outer curls
20x15
20x15
25x10
25x10
superset with dumbell tri overhead ext
30x12
30x12
30x12
30x12

meals
2 eggs 3 egg whites/spinach/salsa
multigrain cereal squares with almond milk/blueberries

wheat bran/steel cut oats/vega one scoop
1/2 grapefruit

black bean enchilada on ezekial with 1/2 avocado/daiya shreds
green salad

protein yogurt with scoop of vega and cacao nibs
1/2 grapefruit

black bean pasta
green salad
kale chips


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Mon Jun 04, 2012 7:52 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
MON
workout
20 min incline walk 15 incline speed 3.8 20 min
weight train chest/tri

decline chest iso plate press
90x12
100x10
110x10
120x10
straight bar pressdown
25x20
30x15
35x13
42.5x10
dumbell flat bench press
25x15
30x12
35x10
40x8
40x8
bench dips with 25lb plate, feet up on bench 4x15
90 degree plate chest press
40x15
50x12
60x8
70x8
tri pressdown machine
95x15
110x10
120x8
130x8
135x6
15 min eliptical hits 5 min easy pace

meals
vega berry optimizer with protein almond milk/1/2 banana
1/2 grapefruit

postworkout shake
1/4 cup blueberries
cherry chia kombucha

spinach salad
1/2 avocado
tofu black bean veggie lasagna
kale chips

homemade vega protein bar. gogi berries,macadamia nuts
almond milk with 2 scoops amazing grass chocolate

gardein buffalo tenders
kale salad with edamame,green beans,northern beans. homemade tomato vinaigrette
cubed sweet potatoes, asparagus

scoop protein


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Tue Jun 05, 2012 11:28 am 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
tues 6/5
WORKOUT
20 MIN BIKE....10 min of it was hits
2o min incline treadmill walk 15 incline speed 3.9-4.4
stairmaster 15 min

weight train legs, quad focus. really trying to get some definition in the legs. getting stronger but still have a long way to go
leg ext machine feet close
85x10
90x10
95x10
100x10
105x10
110x10
115x8
120x8
125x8
130x8
dumbell walking lunges
25'sx9 ea leg
25x9
25x9
25x9
25x9
reverse v squat machine
115x12
115x12
115x12
forward v squats feet shoulder width, mini squats trying to push through quads
115x12
130x12
135x12
135x12
med ball get ups/slam
3x12
window wiper abs with 40lb bar
3x12
cap chair st leg raises
4x10

meals
true vitality choc protein shake with 1/2 banana
1/4 cup blueberries

1/2 vega protein bar
vega preworkout

postworkout pea protein shake with 1/2 banana, almond milk
1/2 vega bar

green kale salad with mustard vinaigrette, 1/4 avocado
eggplant/white bean veggie burger with hummus,tomato,mushrooms,beet greens. no bun

simply protein bar
scoop amazing greens
1/2 grapefruit

black bean spaghetti
pasta sauce
roasted zuchinni
kale salad

scoop protein


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Thu Jun 07, 2012 9:07 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
wed
40 min am bike
pm weight train back/shoulders
jumping pullups 4x10
superset with dumbell fwd raises
15x15
15x15
20x10
20x10
bent over bar row
55x12
55x13
55x12
55x12
superset with
dumbell lat raises
10x12
10x12
15x8
15x8
lat band pulldown (black and yellow band)
x15
x12
x12
x12
superset with
dumbell standing shoulder press
20x15
25x10
25x10
30x8
invert pullup with one foot up 4x10
superset with dumbell seated press
25x15
30x12
30x10
30x12
16kg kettlebell upright row
x12
x15
x15
x15
superset with
front band pulldown (hand grips together like a "d" handle) 4x10


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Thu Jun 07, 2012 9:15 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
Thurs
35 min incline walk on treadmill incline 15, speed 3.8-4.0
20 min eliptical, legs only 30 sec on level 16 30 sec on level 19 for 20 min

weight train legs
smith machine squats
60x12
70x10
80x10
90x10
100x10
120x8
130x8
superset with side plank pushoffs 7x15
prone leg curl (orange seat)
35x15
40x12
45x10
50x9
55x8
60x7
65x4
superset with toe touch crunch
hack squat
30x15
40x12
50x12
60x12
superset with plank knee ins with feet elevated on bench

meals
chocolate raw protein shake with 1/2 banana, almond butter,amazing grass greens, 1 tbsp coffee grounds,vanilla almond milk

postworkout shake. plantfusion with water
1/4 cup blueberries and raspberries

large green salad
eggplant/white bean burger
kale chips

homemade vega protein bar
scoop amazing grass with water

large spinach salad
tempeh sandwich with roasted tomatoes,grilled onion,guacamole spread

scoop plant fusion


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Fri Jun 08, 2012 6:52 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
Fri 6/8
35 min bike am easy cardio
weight train afternoon bi/tri

weight vest close grip pushups 4x6
superset with dumbell tri kickback
15x12
15x12
20x8
20x8
seated hammer curls
15x15
20x15
25x12
30x8
superset with 18kg kettlebell swing 4x25
straight bar bi curl
50x8
50x8
50x8
50x8
superset with burpee to deadlift bar
4x10
tri bar headbangers
30x15
35x12
40x10
40x10
superset with overhead tri ext
30x6
30x6
30x7
30x8
30lb dumbell woodchopper
4x10
superset with dumbell cross body curls
25x8
25x8
25x8
25x8
meals
2 eggs 3 egg whites, kale greens,onion, salsa
1 kashi waffle, berries,cantaloupe

oats,wheat bran,scoop vega,goji berries
tea

spinach salad
eggplant bean burger
beet greens
mushrooms

homemade peanut butter/choc/coffee protein bar
1/2 grapefruit

sweet potaotes,black beans,can tomatoes
large spin salad
roasted veggies


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Mon Jun 11, 2012 12:01 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
Mon 6/11
back to the weights today after an easy cardio day on sat and a rest day on sun

incline treadmill walk 25 min speed 3.9-4.4
weight train chest/tri core excercises as active rest in between sets

smith bench press flat
50x12
60x12
70x9
80x7
80x6

assist tricep dips
40x12
30x10
25x8
20x6

dumbell incline chest press 45 degrees
25x15
30x12
25x7
40x7
40x6
tricep rope drop set
30x8
25x8
20x8
repeat 3x
decline iso plate press
100x12
110x12
120x8
120x8
tri st bar pressdwon
drop set
35x8
30x8
25x8
repeat 3x last set was 10 reps at ea weight
pushups with elbows tucked tight
1x8
1x7
1x6
one of those days where i felt like i wanted to lift more but had to go.

later im going to do 35 min of easy cardio on the bike

meals
plantfusion smoothie with 1 tbsp almond butter,coffee grounds,1/2 banana,unsw almond milk
1/2 grapefruit

plantfusion shake with water
1/4 cup raspberries/blueberries

cherry chia kombucha
large kale salad
tempeh black bean mexican mix

soy protein yogurt mixed with 1 scoop vega berry
hemp seeds

tofu stirfry with shiritaki noo0dles/veggies
large spinach salad


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Tue Jun 12, 2012 5:55 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
Tues
6/12
20 min on stairstepper
20 min of hits on bike
easy 10 to cool down

weight train legs/core (quad focus)

leg ext machine
65x12
70x10
80x10
90x8
95x8
100x8
105x8
110x8
120x8
125x8
walking dumbell lunges
25's 4x8 ea leg
reverse v squat machine
110x10
115x12
115x12
115x12
v squat machine mini 1/2 squats feet shoulder width
115x15
115x15

meals
vega whole food optimizer
1/4 banana,cacao nibs,almond milk
1/2 grapefruit
1/2 vega protein bar

plantfusion shake
1/2 vega protein bar. blueberries

arrugula,spinach salad
tofu stirfry with shiritaki noodles,veggies
1/2 chia kombucha

homemade protein peanut butter choc protein bar

spinach salad
kale chips
temepeh mexican mix
1/2 avocado


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Wed Jun 13, 2012 7:15 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
Wed 6/13
45 min cardio on bike a.m.
weight train shoulders/back in afternoon

clean/press sandbag 30lb
superset with jumping pullups 4x12 of each

dumbell fwd raises
15x12
15x12
20x8
20x8
superset with
invert pullups
4x10
straight bar standing press up
50x10
50x10
50x10
50x10
superset with front band pulldown (yellow and black band)
4x10
dumbell bent over rows
30x10 4 sets
superset with band lateral raise
4x12
seated dumbell arnold press
25x10
30x8
30x8
30x8

meals
2 eggs 3 egg whites,spinach,salsa
nectarine
kashi waffle

1/4 cup oats, 1/4 cup wheat bran, scoop plant fusion

large greens salad
tempeh mexican mix

postworkout shake, scoop protein,almond milk, 1 tbsp almond butter
1/2 grapefruit

grilled tofu
roasted veggies
large green salad


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Thu Jun 14, 2012 5:47 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
6/14 Thurs
cardio 25 min on stairmaster

weight train legs/glutes/hams
lying leg curl
55x12
70x12
75x10
80x10
85x9
90x8
smith machine squats
60x12
70x10
80x8
90x10
100x8
110x7
120x8
glute kick back drop sets
110x6
90x6
70x6
115x6
90x6
70x7
120x6
100x6
90x6
calf machine seated
95x15
95x15
100x15


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Fri Jun 15, 2012 7:14 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
Fri 6/15
30 min am cardio on bike
powerboxing 30 min

pm weight train bi/tri
tricep band pressdown (black band) 4x15
superset with burpee to bar deadlift. 50lb 4x10

straight bar bicep curl 1/2 reps
50x10
50x10
50x12
50x12
superset with mtn climber
4x20
lying tri skull crusher
40x10
40x10
40x10
50x8
superset with 18kg kettlebell swing
4x20
dumbell bicep standing curl
20x12
25x8
25x8
30x5
superset with mtn climber
4x20
close handed pushups with hands on kettlebell handles
x5
x5
x8
x8

meals
2 eggs 3 egg whites,arrugula, salsa
nectarine
kashi waffle

simply protein bar
raw walnuts
goji berries

large arrugula salad
tempeh mexican mix
kale chips

soy yogurt mixed with scoop vega
blueberries
kombucha

kal,arrugula salad
gardein buffalo wings
brown rice with can tomatoes

scoop protein with unsweetened almond milk


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Mon Jun 18, 2012 5:51 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
Mon 6/18
am cardio 45 min on bike
weight train chest/tri afternoon
bar bench press flat
60x12
60x12
70x10
70x12
80x6
tri dumbell kickbacks
15x15
15x15
20x10
20x10
flat dumbell chest press
25x20
30x15
30x20
30x20
diamond close pushups
4x10
incline dumbell chest preee
25x20
30x15
30x17
30x17
lying band tri pressdwon
4x10
did active recovery with variouys core excercises
did workout at home today....heaviest dumbells i have are 30's so that was kind of a bummer.
did the best i could with what I had i guess
meals
vega whole food optimizer with 1/2 banana, peanut butter choc protein ball

greek yogurt plain with scoop raw protein and wheat bran

large kale salad, edammame,lots of veggies
2 slices of homemade vegan pesto pizza with veggies

plant fusion scoop with cinnamon

large spin salad
gardein chicken strips
roasted veggies


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 Post subject: Re: Strong is the new Skinny...Kellys journal
PostPosted: Tue Jun 19, 2012 1:51 pm 
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Manatee
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Joined: Tue Dec 20, 2011 9:53 pm
Posts: 259
Location: Michigan
Tues
30 min am cardio on bike
weight tain legs later in morning
quad focus
leg ext machine
drop set
85x6
70x4
55x4
set 2
85x6
70x6
55x6
set 3
85x6
70x6
55x6
reverse v squats close feet
90x12
110x12
115x12
130x10
calf raiser seated
50x15
60x15
70x15
70x15
superset with dumbell woodchopper 4x15 30lb
v squat machine close feet
90x10
110x10
110x10
130x10
135x10
20 min on stairmaster
20 tire flips, got a new tire and its really fun to mess around with
25 min easy cardio on bike


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