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 Post subject: Re: Patrik's training diary
PostPosted: Sun Jan 22, 2012 1:07 pm 
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Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
This is my workout from yesterday. I trained my chest and upper back.

The usual warm-up and stretching...


Dumbbell press x 5

-0kg x 20 reps
-30kg x 10 reps
-27.5kg x 10 reps
-25kg x 10 reps
-23.5kg x 10 reps


Bent over rows x 5

-0kg x 20 reps
-30kg x 14 reps
-30kg x 10 reps
-30kg x 10 reps
-30kg x 10 reps


Dumbbell flyes x 4

-17.5kg x 10 reps
-15kg x 10 reps
-15kg x 10 reps
-13.5kg x 10 reps


Shrugs x 5

-15kg x 15 reps
-25kg x 10 reps
-25kg x 10 reps
-25kg x 10 reps


Machine row x 4

-40kg x 10 reps
-40kg x 9 reps
-37.5 x 8 reps
-35 x 8 reps



Food:

Breakfast:

-3 slices of rye bread with peanut butter, tofu cream cheese and flax seeds
-a plate of oy sausages with sauerkraut and mustard
-a large bowl of porridge
-some glutamine
-16oz of water


Snack:

-a large bowl of Soy yoghurt with muesli
-16oz of water


Dinner & Lunch:

-Rice stir fry with veggies, nuts and tempeh


Post workout:

-Rice protein with creatine


Snack:

-two pints of beer


Protein: 191g / Carbs: 363g / Fat: 155g / Calories: ~3800


I tried out a few new exercises...shrugs and bent over rows...they worked out great! !


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 Post subject: Re: Patrik's training diary
PostPosted: Sun Jan 22, 2012 2:06 pm 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
Great work, Patrik!


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 Post subject: Re: Patrik's training diary
PostPosted: Tue Jan 24, 2012 2:04 pm 
Offline
Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
This is my workout from yesterday. I did biceps and triceps


10 minutes warm up

15 minutes of stretching

seated bar curl x 6

-10 kg x 15 normal reps
-35kg x 11 normal reps
-33,5kg x 10 half reps
-30kg x 11 half reps
-27,5kg x 11 half reps


Cable pulldown x 5

-15kg x 20 reps
-40kg x 10 reps
-35kg x 11 reps
-35kg x 11 reps
-35kg x 10 reps


Seated dumbbell curl x 4

-15kg x 6reps
-13.5kg x 8 reps
-10kg x 7 reps


Dumbell extension x 4

-30kg x 10 reps
-27.5kg x 10 reps
-25kg x 10 reps
-23.5 x 10 reps


Cable curl x 4

-70kg x 11reps
-65kg x 10 reps
-60kg x 10 reps
-55kg x 10 reps



Food:

I ate the usual breakfast with rye bread, peanut butter, avocado, a bowl of nuts and some porridge. For lunch I had some baked potatoes and vegan "chicken". Dinner consisted of a stir fry with brown rice, tempeh, a variety of beans and peas and some spinach. Fruits and Soy yoghurt for snacks.

protein: 184g / carbs: 568g / fat: 139g / total calories: ~4200


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 Post subject: Re: Patrik's training diary
PostPosted: Tue Jan 24, 2012 2:14 pm 
Offline
Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
Today I trained my mid section.

10 minutes warm up

15 minutes of stretching

Crunches x 4

-Body weight x 30 reps
-Body weight x 30 reps
-Body weight x 30 reps
-Body weight x until fail (75 reps)

Back extension x 5

-body weight x 11 reps
-10kg x 8 reps
-5kg x 10 reps
-2.5kg x 10 reps
-body weight x 10 reps


Rotary torso x 4

60kg x 10 reps per side
55kg x 10 reps per side


Back extension (machine) x 4

95kg x 10 reps
90kg x 10 reps
85kg x 10 reps
80kg x 10 reps

Abdominal flexion x 4

60kg x 11 reps
55kg x 10 reps
50kg x 12 reps
45 kg x 11 reps



Food:

The Usual Breakfast™ of rye bread with avocado, peanut butter, flax seeds and spinach, soy sausages and porridge...I think I should have something else for change, but I'm fine with this stuff too :D.
For lunch I had a bowl of rice and veggie stir fry with tempeh from yesterday. For dinner I had a double soy burger with rye bread and spinach, and some fried potatoes. Fruits and the usual Soy yoghurt for snacks. Now I'm about to have some liquorice...yum


protein: 177g / carbs: 620g / fat: 120g / total calories: ~4000


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 Post subject: Re: Patrik's training diary
PostPosted: Wed Jan 25, 2012 10:57 pm 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
You trademarked your Usual Breakfast! Hahaha, I love it! :D


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 Post subject: Re: Patrik's training diary
PostPosted: Thu Jan 26, 2012 7:10 am 
Offline
Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
This is my workout from yesterday. I trained my shoulders.


10 minutes jogging for warmup

10 minutes of stretching


Seated dumbbell press x 5

-10kg x 11 reps
-23.5 x 11 reps
-23.5kg x 10 reps
-20kg x 10 reps
-20kg x 10 reps


Rear delt cable flyes x 5

-15kg x 10 reps
-40kg x 10 reps
-35kg x 10 reps
-30kg x 10 reps
-25kg x 11 reps


Cleans x 4

-23.5kg x 4 reps (with the long bar)
-20kg x 10 reps
-20kg x 6 reps
-17.5kg x 5 reps


Incline bench rear delt raise x 4

8kg x 10 reps
7kg x 10 reps
6kg x 10 reps
5kg x 10 reps

(with no breaks)


Food:

Breakfast of rye bread with avocado, peanut butter, flax seeds and spinach, soy sausages and porridge + some glutamine. Some soy burgers with rye bread and spinach for lunch. Baked potato, back bean, sun dried tomato and spinach burgers for dinner. Soy yoghurt with muesli and fruits for snacks.

Protein: 173g / Carbs: 513g / Fat: 114g / total calories: ~4300


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 Post subject: Re: Patrik's training diary
PostPosted: Sat Jan 28, 2012 1:20 pm 
Offline
Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
This is my workout from yesterday. I was supposed to do a chest and upper back workout, but I managed to lock myself outside my flat and it took a few hours to get back in....so I didn't make it to the gym. The gym isn't open tomorrow, but perhaps I can do a weightless workout...



10 minutes warm up

15 minutes stretching


Barbell squat x 6

-bar x 10 reps
-20kg x 10 reps
-75kg x 10 reps
-70kg x 10 reps
-65kg x 10 reps
-60kg x 10 reps


Seated calf raise x 5

-20kg x 20 reps
-65kg x 10 reps
-62.5kg x 10 reps
-60kg x 10 reps
-57.5kg x 10 reps


Barbell lunges x 4

-65kg x 10 reps
-60kg x 10 reps
-55kg x 10 reps
-50kg x 10 reps


Calf Raise x 4 (machine)

-90kg x 10 reps
-85kg x 10 reps
-80kg x 10 reps
-75kg x 10 reps

(with no breaks)


Seated hamstring curl x 4

-87kg x 10 reps
-79kg x 8 reps
-71kg x 10 reps
-63kg x 10 reps


Food:

I had some rye bread with peanut butter, avocado and flax seeds and a large bowl of porridge for breakfast. For lunch I had some potato, bean and pea burgers. For dinner I had some brown rice and bean stir fry in tortilla wraps. Soy yoghurt, muesli and fruits for snacks.

Supplements:

-Creatine
-Glutamine
-BCAA's
-Rice protein
-Raw Meal replacement

protein: 173g / carbs: 518g / fat: 125g / total calories: ~3800


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 Post subject: Re: Patrik's training diary
PostPosted: Tue Jan 31, 2012 2:17 pm 
Offline
Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
This is my workout from yesterday. I trained my chest and upper back.


10 minutes warm up

15 minutes stretching


Dumbbell press x 5

-15kg x 10 reps
-30kg x 12 reps
-30kg x 10 reps
-27.5kg x 10 reps
-27.5kg x 10 reps


Machine row x 5

-20kg x 10 reps
-40kg x 11 reps
-37.5kg x 10 reps
-35kg x 10 reps
-32.5kg x 10 reps


Dumbbell flyes x 4

-20kg x 10 reps
-20kg x 6 reps
-20kg x 8 reps
-15kg x 10 reps

This is my record so far!


Shrugs x 4

-30kg x 10 reps
-27.5kg x 10 reps
-27.5kg x 10 reps
-27.5kg x 10 reps


Food:

I had some rye bread with pickles and mustard and a bowl of porridge for breakfast. Some vegan pizza for lunch. Some potato, bean, tofu and pea burgers for dinner and some pea soup with rye bread later on. Fruits for snacks and blueberry pie for dessert.

Supplements:

-Raw Meal Replacement
-Rice Protein
-Glutamine
-Creatine
-BCAA's

protein: 172g / carbs: 625g / fat 107g / total calories: ~4200g


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 Post subject: Re: Patrik's training diary
PostPosted: Tue Jan 31, 2012 2:25 pm 
Offline
Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
Today I trained my legs.

10 minutes warm up

10 minutes of stretching


Barbell squat x 6

-bar x 10 reps
-bar x 10 reps
-75kg x 10 reps
-70kg x 10 reps
-65kg x 10 reps
-60kg x 10 reps


Seated calf raise x 5

-20kg x 10 reps
-65kg x 10 reps
-62.5kg x 10 reps
-60kg x 10 reps
-57.5kg x 15 reps


Barbell lunges x 4

-65kg x 10 reps
-60kg x 10 reps
-55kg x 10 reps
-50kg x 10 reps


Dead lifts x 5

-30kg x 10 reps
-50kg x 10 reps
-50kg x 10 reps
-50kg x 10 reps
-50kg x 10 reps


Calf raise x 5

-90kg x 10 reps
-85kg x 10 reps
-80kg x 10 reps
-75kg x 10 reps
-70kg x 10 reps

(with no breaks)


Food:

I had some rye bread with tofu, pickles and mustard and some porridge for breakfast. For lunch I had peanut burgers with whole wheat bread, tomatoes and spinach. For dinner I had some whole wheat pasta with tomato, spinach and soy sauce. Some cake for dessert. Some soy yoghurt with muesli for snacks

Supplements:

-Raw Meal Replacement
-Rice protein
-Glutamine
-Creatine
-BCAA's

Protein: 222g / carbs: 578g / fat: 166g / total calories: ~4300g


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 Post subject: Re: Patrik's training diary
PostPosted: Tue Jan 31, 2012 3:37 pm 
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Rabbit
User avatar

Joined: Sat Jan 28, 2012 11:13 am
Posts: 155
Location: Germany
Training to eat is almost as important as training your body, I know I found it hard. Are you gaining the weight you want to lately?

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 Post subject: Re: Patrik's training diary
PostPosted: Wed Feb 01, 2012 2:25 am 
Offline
Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
Well, I'm aware of the fact that eating is the weakest part of my program. I started the nutritional program I'm currently using about 4 months ago and I've put on about 7kg of mass...It's almost as much as I've put on on my previous years of training, so on my scale that would be quite good I suppose, but I don't have any previous experience on proper mass building so I don't know whether that's good on any general scale. I don't know how fast I should be able to build mass... I weigh 78,5kg with my training gear on and I eat about ~4200 cal per day...I'm not entirely sure whether that's enough...

Also recently I've been working on setting up my own business and as I'm at the very beginning unfortunately I'm not making much money yet, so I'm having a hard time affording all the food and supplements that are required for building mass....


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 Post subject: Re: Patrik's training diary
PostPosted: Wed Feb 01, 2012 8:47 am 
Offline
Rabbit
User avatar

Joined: Sat Jan 28, 2012 11:13 am
Posts: 155
Location: Germany
Top Tip: Buy in bulk. Get friendly with a store that sells whole foods, they can add a large sack of rice, beans or whatever to their usual order from the supplier at cut price, give them a little extra for their trouble of course. You will have enough food for a LONG time and it will be costing you pennies over the course of the year.

You seem to be doing great though, the random advice is just so i can feel like I am adding something to this place.

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 Post subject: Re: Patrik's training diary
PostPosted: Wed Feb 01, 2012 3:45 pm 
Offline
Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
Thanks for the advice, man!

Ok, today I trained my biceps and triceps


10 minutes warm up

15 minutes of stretching

seated bar curl x 5

-bar x 25 normal reps
-35kg x 11 half reps
-32,5kg x 10 half reps
-30kg x 10 half reps
-27,5kg x 10 half reps


Cable pulldown x 5

-20kg x 15 reps
-40kg x 10 reps
-35kg x 10 reps
-30kg x 10 reps
-25kg x 10 reps


Seated dumbbell curl x 4

-15kg x 6reps
-13.5kg x 8 reps
-10kg x 8 reps


Dumbell extension x 4

-35kg x 10 reps
-30kg x 10 reps
-27.5kg x 10 reps
-25 x 10 reps


Food:

I had some rye bread with pickles and tomatoes, some porridge and a peanut burger for breakfast. For lunch I had some brown rice with bean and vegetable sauce and some cabbage. Soy vanilla dessert for dessert. I had 2 peanut burgers with whole wheat bread, tomatoes and spinach for dinner. Fruits, some pasta and meal replacement powder for snacks. + the usual supplements.

protein: 162g / carbs: 560g / fat: 148g / total calories: ~4200


I'm traveling to Denmark for the Copenhagen Fashion Week, so I won't be posting this week...Will have to do some extra workouts next week...


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 Post subject: Re: Patrik's training diary
PostPosted: Wed Feb 01, 2012 11:09 pm 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
Safe travels, Patrik!


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 Post subject: Re: Patrik's training diary
PostPosted: Mon Feb 06, 2012 2:28 pm 
Offline
Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
Ok, I'm back from my travels! It's funny how I immediately get the feeling that I'm losing everything I've worked so hard for when I break my training routine even for just a few days, even tho it's probably not true. The trip was good nevertheless and perhaps even the break from training; I did many records today in my workout! Also I was the second runner up in the most important fashion design competition in northern europe!

Ok, so I trained my shoulders today.

10 minutes jogging for warmup

10 minutes of stretching


Seated dumbbell press x 5

-bar x 15 reps
-25 x 11 reps
-23.5kg x 10 reps
-20kg x 10 reps
-20kg x 10 reps

I managed to do 11 reps with 25kg! I've haven't been able to get the 25kg dumbbells even up, let alone 11 reps!

Rear delt cable flyes x 5

-15kg x 10 reps
-40kg x 10 reps
-35kg x 11 reps
-30kg x 10 reps
-25kg x 10 reps


Cleans x 4

-20kg x 10 reps
-20kg x 8 reps
-20kg x 6 reps
-17.5kg x 10 reps


Incline bench rear delt raise x 4

9kg x 10 reps
8kg x 10 reps
7kg x 10 reps
6kg x 10 reps

(with no breaks)


Lateral raise x 4

9kg x 10 reps
8kg x 10 reps
7kg x 10 reps
6kg x 10 reps


A very good workout all in all. I managed to get a good pain in my shoulders.


Food:

I had some porridge and rye bread for breakfast. For lunch I had some whole wheat baguette with soy sausages and sauerkraut. For dinner I had 2 large plates of french fries (very unusual for me....) with some soy sausages. Soy yoghurt, muesli and fruits for snacks. Blueberry pie for dessert.

Supplements:

-Rice protein
-Glutamine
-Creatine
-BCAA's

protein: 170g / carbs: 596g / fat: 177g / total calories: ~4500


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