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I've been training quite consistently for 6-7 years now, with weight lifting and competing in Muay Thai. I haven't had a proper mass building program until recently. I got inspired by Vegan Bodybuilding & Fitness-book and am currently working out five days per week and eating a whole bunch of vegan foods. I've been a vegetarian for more than 10 years. I don't buy any animal based foods and my nutritional program consists of 100% animal free foods, but I eat a bit of cheese every now and then...

 

As mentioned earlier, I've been working out for quite some time, but I realized that I've reached the point where I won't be making any progress without a proper bodybuilding program. My aim is not to become a proper bodybuilder tho, but just to gain a bit of muscle. My aim is to be quite thin but muscular. I started off really skinny weighing about 123 lbs years ago. Currently I'm around 163 lbs and working my way towards my goal of 176 lbs.

 

 

I've just recovered from a nasty flu, so I'm starting my diary a bit late!

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Ok, here goes my first day of diary.

 

01.09.2012

 

Workout: Biceps and triceps

 

seated bar curl x 6

 

0 kg x 20 normal reps

10kg x 15 normal reps

30kg x 12 half reps

30kg x 10 half reps

27.5kg x 10 half reps

25kg x 10 half reps

 

 

Cable pulldown x 5

 

15kg x 20 reps

40kg x 10 reps

35kg x 10 reps

30kg x 10 reps

25kg x 10 reps

 

Seated dumbell curl x 3

 

15kg x 7 reps

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 10 reps

65kg x 10 reps

60kg x 10 reps

55kg x 10 reps

 

 

Dips x 2

 

body weight x 12

body weight x 10

 

 

Food:

 

Breakfast:

 

-large bowl of porridge

-3 slices of rye bread with tomatoes

-1 banana

-1 clementine

 

 

Snack:

 

-large bowl of soy yoghurt and muesli

 

 

Lunch:

-two large rye breads with fried tofu, hummus, flax seeds and spinach on top

 

 

Snack:

-2 bananas

-1 clementine

 

Dinner:

 

-6 fried black bean, tofu, potato and carrot patties

-large bowl of spinach and tomatoes

 

Snack:

 

-Soy vanilla dessert

 

 

A fairly good workout day after a break of two weeks...I've lost a kilo of weight and some strength while being sick. The good thing is that my stomach is a lot flatter now...

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Today I trained my abdomen and lower back

 

Here goes...

 

10 minutes jogging for warmup

 

15 minutes of stretching

 

Hanging knee raises x 4

 

body weight x 30 reps

body weight x 20 reps

body weight x 20 reps

body weight x 10 reps

 

 

Back extension x 5

 

body weight x 10 reps

10kg x 10 reps

5kg x 10 reps

2.5kg x 10 reps

 

 

Abdominal flexion x 4

 

55kg x 11 reps

50kg x 10 reps

45kg x 11 reps

40 kg x 11 reps

 

 

Back extension (machine) x 4

 

95kg x 10 reps

90kg x 10 reps

85kg x 10 reps

80kg x 10 reps

 

 

Side extension

 

15kg x 20 reps (both sides)

10kg x 20 reps (both sides)

 

 

Rotary torso x 4

 

60kg x 10 reps

55kg x 10 reps

50kg x 11 reps

45kg x 15 reps

 

 

Food:

 

Breakfast:

 

-three slices of rye bread with hummus, flax seeds, spinach and tomato

-large bowl of porridge

-some glutamine

 

 

Snack:

 

-1 apple

-1 banana

 

 

Lunch:

 

-4 soy sausages with mustard

-a bowl of green peas, spinach and tomatoes

 

 

Snack:

 

-2 peanut patties

-some carrots with green peas and spinach

-1 pear

 

Post workout:

 

-Rice protein drink with creatine

 

Dinner:

 

-whole wheat pasta with black bean and aubergine tomato sauce

 

Snack:

 

-clementine

-apple

-Soy vanilla dessert

 

 

~4200 calories

 

 

I'm so glad to be back on track with my training that I even quite enjoyed doing mid-torso, even tho I usually hate it

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Okay, today I trained my shoulders

 

here goes...

 

10 minutes jogging for warmup

 

15 minutes of stretching

 

 

Seated dumbell press x 5

 

10kg x 15 reps

23.5 x 15 reps

23.5kg x 10 reps

20kg x 10 reps

17.5kg x 10 reps

 

I think I should be able to do 10 reps with 27.5 (the gym I workout at doesn't have 25kg dumbells....), I just can't get the dumbell up with my left arm...I need to work on my technique

 

 

Rear delt cable flyes x 5

 

15kg x 10 reps

40kg x 10 reps

35kg x 10 reps

30kg x 10 reps

25kg x 13 reps

 

 

Military press x 4

 

17.5kg x 10 reps

15kg x 8 reps

13.5 x 9 reps

10kg x 9 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)

 

 

Lateral raise x 4

 

8kg x 10 reps

7kg x 10 reps

6kg x 10 reps

5kg x 10 reps

shoulder pushups x 10

 

(with no breaks)

 

 

Food:

 

Breakfast:

 

-3 slices of rye bread with hummus, avocado and flax seeds

-large bowl of porridge

-4 soy sausages

-some glutamine

-16oz of water

 

 

Snack:

 

-large bowl of soy yoghurt with muesli

-16oz of water

 

 

Lunch:

 

-a bowl of whole wheat pasta with beans, aubergine and tomato paste

-1 peanut pattie

-16oz of water

 

 

Snack:

 

-3 clementines

-1 apple

-1 banana

-16oz of water

 

 

Post work out:

 

-Rice protein with creatine

 

 

Dinner:

 

-6 potato, carrot, blackbean, shiitake mushroom and tofu burgers

-16oz of water

 

Snack:

 

-Grape fruit

-Soy Vanilla dessert

 

 

185g protein/617g carbs/145g fat/~4200 calories

 

 

 

A fairly good workout day...My biceps were quite sore from yesterday...

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Nice, Patrik. Looks like I'm on a similar fitness quest as you. I'm at 155 and I'd like to get to 170 but stay lean and get a little more cut. I also end up with cheese in my stomach every now and then too, maybe more now and also more then... I'm in NYC and pizza is on every corner. Its pretty much the cheapest and most convenient way to lunch around here. There are a few places that have vegan slices but they are not always the most convenient in location. How do you stay motivated to cook at home? This is what I struggle with the most, I end up eating poorly when I eat out.

 

-Dylan

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Hey Dylan, well, first off I'm having a hard time affording all the food that I need to eat to build mass even as it is, let alone if I'd eat out. Secondly, there aren't really that many viable vegan options here when eating out. I try to keep it so that I eat dairy products perhaps just a few times per year nowadays...The most important things in my nutritional program besides mass gaining is eating healthy food...so eating out isn't really an option unless I just want a tasty snack or so

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Today I trained my legs.

 

 

15 minutes warm up

 

15 minutes stretching

 

 

Barbell squat x 6

 

-bar x 20 reps

-bar x 20 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)

 

-85kg x 14 reps

-85kg x 10 reps

-80kg x 11 reps

-75kg x 13 reps

 

(with minimal breaks)

 

 

Seated hamstring curl x 4

 

-79kg x 10 reps

-71kg x 10 reps

-63kg x 10 reps

-55kg x 10 reps

 

 

Food:

 

-3 slices of rye bread with hummus, avocado, flax seeds and tomato

-4 soy sausages

-some glutamine

 

 

Snack:

 

-large bowl of porridge

-2 clementines

-1 banana

-1 apple

-16oz of water

 

 

Lunch:

 

-large bowl of soy yoghurt and some muesli

-16oz of water

 

 

Snack:

 

-Rye bread burger with a peanut steak, mustard and spinach

-Soy vanilla dessert

-16oz

 

 

Post work out

 

-Rice protein with creatine

 

 

Dinner:

 

-Stir fry with quinoa, potatoes, kidney beans, green beans, peas and tofu

 

171g protein/465g carbs/140g fat/3800 calories

 

 

 

Somehow I couldn't bring myself to eating enough today.....Eating is by far the most challenging and stressful part of my training program...

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This is actually my workout program from friday, but I'm updating it today...

 

I did chest and upper back

 

10 minutes warm up

 

15 minutes stretching

 

 

Dumbbell press x 5

 

-10kg x 20 reps

-30kg x 11 reps

-27.5kg x 10 reps

-25kg x 10 reps

-23.5kg x 10 reps

 

 

Lat Pulldown x 5

 

-25kg x 10 reps

-70kg x 11 reps

-65kg x 9 reps

-60kg x 9 reps

-55kg x 6 reps

 

 

Dumbbell flyes x 4

 

-17.5kg x 10 reps

-15kg x 10 reps

-13.5kg x 10 reps

-10kg x 12 reps

 

 

Seated row x 4

 

-70kg x 10 reps

-65kg x 10 reps

-60kg x 10 reps

-55kg x 11 reps

 

 

Food:

 

Breakfast:

 

-3 slices of bread with hummus, avocado, flax seeds and tomatoes

-4 soy sausages with mustard

-a large bowl of porridge

-some glutamine

-16oz water

 

 

Snack:

 

-1 apple

-2 bananas

-3 clementines

 

 

Lunch:

 

-Peanut hamburger with tofu cream cheese, spinach and mustard

-16oz water

 

 

Snack:

 

-Some stir fry with potatoes, beans, tofu, green peas, mushrooms and spinach

-Soy vanilla dessert

-16oz water

 

Post workout:

 

-Rice protein with creatine

 

 

Dinner:

 

-Curry with potatoes, quinoa, tofu, green beans, broccoli and kidney beans

-16oz water

 

Protein: 174g/ carbs: 520g/fat: 128g/~3500 calories

 

 

...I should eat more.......

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I'm starting my week with training my biceps and triceps

 

 

10 minutes warm up

 

15 minutes of stretching

 

seated bar curl x 6

 

-0 kg x 20 normal reps

-10kg x 15 normal reps

-35kg x 12 half reps

-33,5kg x 10 half reps

-30kg x 10 half reps

-27,5kg x 10 half reps

 

 

Cable pulldown x 5

 

-15kg x 20 reps

-40kg x 10 reps

-35kg x 11 reps

-35kg x 10 reps

-35kg x 8 reps

 

Seated dumbbell curl x 4

 

-15kg x 6reps

-13.5kg x 8 reps

-10kg x 10 reps

-10kg x 8 reps

 

Dumbell extension x 4

 

30kg x 10 reps

27.5kg x 10 reps

25kg x 10 reps

23.5 x 11 reps

 

 

Cable curl x 4

 

70kg x 11reps

65kg x 10 reps

60kg x 10 reps

55kg x 8 reps

 

 

Dips x 2

 

body weight x 10

body weight x 6

 

 

Food:

 

Breakfast:

 

-4 loafs of rye bread with tofu cream cheese, avocado, flax seeds and tomatoes

-a large bowl of porridge

-a peanut pattie

 

 

Snack:

 

-1 banana

-1 clementine

-a large bowl of soy yoghurt with some muesli

 

 

Lunch:

 

-Rye bread and soy pattie burger

 

 

Post workout:

 

-Rice protein with creatine

 

 

Dinner:

 

-Baked potatoes

-Steamed broccoli

-2 hot chorizo vegan sausages

-some sauerkraut

-2 small blueberry pies

 

Snack:

 

-2 clementines

-1 banana

 

Protein: 189g/carbs: 505g/fat: 157g/Calories: ~4200

 

 

anyone reading my diary feel free to comment or give advice! I'm always looking for good tips on improving my program!

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Hey Patrik! Awesome journal! Keep up the great work! I'm new to fitness, so not really capable of offering up any great advice (haha!), but I'll cheer you on!!!!!!!!!!!

 

2, 4, 6, 8, who do we appreciate?? Patrik! Patrik! Woooooo!

 

All the best,

Karen

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haha, thanks for the cheering, Karen. I needed that!

 

Ok, today I trained my mid section.

 

 

10 minutes jogging for warmup

 

15 minutes of stretching

 

Hanging knee raises x 4

 

body weight x 30 reps

body weight x 20 reps

body weight x 10 reps

body weight x 10 reps

 

 

Back extension x 5

 

body weight x 10 reps

10kg x 10 reps

5kg x 10 reps

2.5kg x 10 reps

body weight x 10 reps

 

 

Abdominal flexion x 4

 

60kg x 10 reps

55kg x 10 reps

50kg x 10 reps

45 kg x 12 reps

 

 

Back extension (machine) x 4

 

95kg x 10 reps

90kg x 10 reps

85kg x 10 reps

80kg x 10 reps

 

 

Side extension

 

15kg x 20 reps (both sides)

10kg x 20 reps (both sides)

 

 

Rotary torso x 4

 

60kg x 10 reps

55kg x 10 reps

 

 

Food:

 

Breakfast:

 

-3 slices of rye bread with tofu cream cheese, avocado and flax seeds

-1 Hot Chorizo vegan sausage with mustard and sauerkraut

-a large bowl of porridge

 

 

Snack:

 

-1 apple

-1 banana

-1 clementine

 

 

Lunch:

 

-Baked potato with veggies and sauce

-carrots and kale

-Soy chocolate dessert

-16oz of water

 

 

Snack:

 

-A large bowl of soy yoghurt with muesli

 

 

Post workout:

 

-rice protein with creatine

 

 

Dinner:

 

-2 soy burgers with rye bread and spinach

-large baguette with a hot chorizo vegan sausage, sauerkraut, mustard and spinach

-16oz of water

 

 

protein: 181g/carbs: 381g/fat: 137g/calories:~4000

 

I'm having difficulties in eating enough carbs. My goal is to eat about 600g of carbs every day, but most of the time I fall short of my goals, even tho I've eaten enough of protein/fats/overall calories. I eat potatoes, rice, pasta or bread on every meal and plenty of fruits.....Do you guys have any suggestions on good carb sources?

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Hi Patrik!

 

Great stuff going on here! First and foremost, thanks so much for supporting my book and for embracing the Vegan Bodybuilding & Fitness lifestyle. I know you're looking to put on some muscle, so let's get right to it.

 

I know I spelled it out in my book in a few ways, but it really does come down to just a few basic things:

 

*Choosing the exercises that yield the best results

 

*Eating enough to support your training and your muscle-building goals

 

That's really about it! So what does all that mean?

 

To me, it means doing compound, multi-joint exercises as the foundation of your training. Anything that is a barbell or dumbbell exercise is a good bet. The more powerful the exercise the better.

 

Some you'll want to perform regularly (assuming no injuries) are:

 

*Squats

*Deadlifts

*Cleans

*Bent-over rows

*Overhead press

*Shrugs

*Pull-ups

*Lunges

 

Exercises such as those will really stimulate some muscle growth.

 

Eat sufficient calories and supplement if you want to (I use Vega products) and you're on your way.

 

Check out this Mass Building article by Derek - Mass Building: viewtopic.php?f=74&t=27198

 

And these articles which I wrote and find to be quite helpful:

 

Maintaining Muscle: viewtopic.php?f=74&t=27048

 

Building Muscle is Easy: viewtopic.php?f=74&t=27038

 

All the very best!

 

-Robert

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Thanks for the useful info, Robert! Most of the exercises you mentioned there are already in my program, but I'll be getting in to the ones that aren't.

 

Today I trained my shoulders.

 

 

10 minutes jogging for warmup

 

15 minutes of stretching

 

 

Seated dumbell press x 5

 

-10kg x 11 reps

-23.5 x 15 reps

-23.5kg x 10 reps

-20kg x 10 reps

-17.5kg x 10 reps

 

I STILL couldn't get up the 25kg dumbbels....damn

 

 

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

 

-20kg x 10 reps

-20kg x 9 reps

-20kg x 6 reps

-17.5kg x 6 reps

 

(this is a new addition to my program..thanks to Robert! Good stuff...)

 

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)

 

 

Lateral raise x 4

 

8kg x 10 reps

7kg x 10 reps

6kg x 10 reps

5kg x 10 reps

shoulder pushups x 8

 

(with no breaks)

 

 

Food:

 

Breakfast:

 

-3 slices of rye bread with tofu cream cheese, flax seeds and spinach

-a plate of wheat protein sausages with sauerkraut and mustard

-a few slices of watermelon

-16oz of water

 

 

Snack:

 

-a large bowl of porridge

-1 apple

-1 banana

-1 clementine

 

 

Lunch:

 

-pasta with green pesto and mixed vegetables

-some carrots and kale

-Soy vanilla dessert

-16oz water

 

 

Snack:

 

-a large bowl of soy yoghurt with muesli

-16oz of water

 

 

Post workout:

 

-Rice protein with creatine

 

 

Dinner:

 

-a seitan kebab with pita bread

-16oz of water

 

 

Snack:

 

-3 clementines

-1 apple

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Well Karen, I'm actually gaining some body fat too, but I suppose that's part of the deal.

 

This is my workout from yesterday. I trained my legs.

 

 

10 minutes warm up

 

15 minutes 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 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)

 

-85kg 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:

 

Breakfast:

 

-3 slices of rye bread with tofu cream cheese, flax seeds and spinach

-4 soy sausages with sauerkraut and mustard

-a large bowl of porridge

-some glutamine

-16oz of water

 

 

Snack:

 

-some watermelon

-1 apple

-1 clementine

-1 banana

-some mixed nuts

 

 

Lunch:

 

-some fried potatoes, deep fried tofu patties and some sauerkraut

-a bowl of green beans

-16oz of water

 

 

Post workout:

 

-Rice protein with creatine

 

 

Dinner:

 

-quinoa with veggies, nuts and tempeh

-a small Blueberry pie

-16oz of water

 

 

Snack:

 

-some clementines

 

It was a good workout..somehow I managed to push myself to a new level..even with more or less the same weights as before

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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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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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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 .

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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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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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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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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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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