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 Post subject: Re: Matts Workout Journal
PostPosted: Tue Jul 23, 2013 11:13 am 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
Tuesday 23rd July 2013

Legs
Leg Extension: 70/15, 100/10, 145/11,4 - Go up to 150lbs
Leg Press: 180/12, 250/10, 320/8,4 - Stay on 320lbs
DB Squat: 35/10, 60/8 - Stay on 60lbs
Hamstring Curl: 85/12, 150/12,3 - Go up to 155lbs
DB Stiff Leg Deadlift: 40/10, 60/9,6 - Stay on 60lbs
Calf Press: 115/15, 120/12, 140/8 - 130lbs
Calf Raise: 90/10, 150/8,4 - Stay on 150lbs
Inner Thigh: 110/12,12,12 - Go up to 115lbs

Nutrition
Meal 1
1 Cup Oats – Cal 130, P 5, C 22, F 2.5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12
Vitamin B12, Multi Vitamin

Pre Workout
C4 1 scoop, 5g Skip La Cour Creatine

Post Workout
5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend

Meal 2
1 Cup Oats – Cal 130, P 5, C 22, F 2.5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

Meal 3
1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6
127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5
Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7
½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

Meal 4
1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6
127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5
Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7
½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

Meal 5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

Meal 6
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

Totals
Calories: 3144
Protein: 221
Carbs: 356.6
Fats: 102.2

What was great about my day?

I was not in the best mood when I got in the gym I was all over the place, but as soon as I put my headphones in and turned my music on I totally turned it around and had an awesome workout.

What about my day could I improve to make things EVEN BETTER?

To remember no matter what is going on when I go in the gym I have to be prepared and give it my all

What can I do to make things more enjoyable?

Read other peoples threads and comment on them to encourage them.
Set small goals for each workout as it feels great when I achieve them.
Smile!! Enjoy this experience as there is a great body at the end of the journey.

Intensity Level
9/10

Why?
Mainly because I didn't feel great going into the gym, it made my workout even better because I turned it around. My legs are still shaking I feel awesome

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Thu Jul 25, 2013 9:58 pm 
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Manatee
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Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
Wednesday 24th July 2013

Cardio
16 Minutes - Run
Distance 1.73
Incline 0

Thursday 25th July 2013

Chest & Biceps

Hammer Strength: 50/12, 70/10, 100/4 - Stay on 100lbs
Incline Smith Press: 50/10, 70/7 - Stay on 70lbs
Flyes: 70/10, 115/7,4 - Stay on 115lbs
Alt DB Curl: 30/10, 32/6 - Stay on 32lbs
Fixed Barbell Curls: 50/10 - Stay on 50lbs
Hyper Extensions: 3 x 10

Nutrition
Meal 1
1 Cup Oats – Cal 130, P 5, C 22, F 2.5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12
Vitamin B12, Multi Vitamin

Pre Workout
C4 1 scoop, 5g Skip La Cour Creatine

Post Workout
5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend

Meal 2
1 Cup Oats – Cal 130, P 5, C 22, F 2.5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

Meal 3
1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6
127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5
Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7
½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

Meal 4
1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6
127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5
Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7
½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

Meal 5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

Meal 6
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

Totals
Calories: 3144
Protein: 221
Carbs: 356.6
Fats: 102.2

What was great about my day?

Everything

What about my day could I improve to make things EVEN BETTER?

Listen to Skips Podcasts to keep my focus.
Remember this day for when I think about getting up late or having a lie in, I feel so much better when I get up and get on with my day. I have a daily plan and I need to stick to it.
Spend a few minutes before each workout mentally preparing myself for the workout ahead.

What can I do to make things more enjoyable?

Read other peoples threads and comment on them to encourage them.
Set small goals for each workout as it feels great when I achieve them.
Smile!! Enjoy this experience as there is a great body at the end of the journey.

Intensity Level
9/10

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Mon Jul 29, 2013 9:36 am 
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Manatee
User avatar

Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
Friday 26th July 2013

Back

DB Pullover: 35/10 55/10, 80/6,2 - Stay on 80lbs
Close Grip Pulldown: 85/10, 140/4 - Go to 130lbslbs
One Arm Row Machine: 90/10, 140/10, 190/8,6 - Stay on 190lbs
Wide Row: 70/10, 120/5 - Go to 110lbs
Deadlift: 60/10, 100/8,5 - Stay on 100lbs
Leg Raises: 14, 12, 7

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Profile  
 
 Post subject: Re: Matts Workout Journal
PostPosted: Mon Jul 29, 2013 9:46 am 
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Manatee
User avatar

Joined: Wed Dec 28, 2011 7:27 pm
Posts: 453
Monday 29th July 2013

Shoulders & Triceps

Smith Machine Military Press: 30/12, 40/10, 75/8,4 - Go up to 80lbs
Lateral Raise: 10/10, 17/10,6 - Go up to 20lbs
Low Pulley Raise: 10/9.5,4.5 - Stay on 10lbs
Reverse Flyes Machine: 40/12, 70/12,5 - Go up to 75lbs
DB Shrugs: 70/9 - Go up to 75lbs
Tricep Pushdown: 42/10, 57/9,5 - Go to 60lbs
Tricep Extension Machine: 30/10, 65/12,5 - Go up to 70lbs
Seated Tricep Press: 35/10, 50/11,8 - Use 55lbs
Crunches: 10, 24, 20

Nutrition
Meal 1
1 Cup Oats – Cal 130, P 5, C 22, F 2.5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12
Vitamin B12, Multi Vitamin

Pre Workout
C4 1 scoop, 5g Skip La Cour Creatine

Post Workout
5g Skip La Cour Creatine, 1/2 scoop Scivation Xtend

Meal 2
1 Cup Oats – Cal 130, P 5, C 22, F 2.5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

Meal 3
1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6
127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5
Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7
½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

Meal 4
1 Cup Brown Rice – Cal 218, P 4.5, C 45.8, F 1.6
127.5g (1.5 Blocks) Tofu – Cal 180, P 25, C 0, F 10.5
Brocolli 200g – Cal 68, P 5.6, C 13.3, F 0.7
½ Cup Chickpeas – Cal 106, P 5.9, C 16.2, F 2.3

Meal 5
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

Meal 6
1.25 Scoop Protein – Cal 150, P 26.25, C 5, F 2.5
Silk Almond Milk 250ml – Cal 60, P 1, C 8, F 2.5
1 Banana – Cal 105, P 1, C 27, F 1
1.5 Tbsp Peanut Butter – Cal 150, P 4.5, C 4.5, F 12

Totals
Calories: 3144
Protein: 221
Carbs: 356.6
Fats: 102.2

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger


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 Post subject: Re: Matts Workout Journal
PostPosted: Mon Jan 06, 2014 5:24 pm 
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VBB Moderator
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Joined: Fri Mar 17, 2006 10:23 pm
Posts: 3212
Do you get bored with your meals? I mean it seems like you have it down to a science but I try to get in a bigger variety of foods and flavors.


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