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My War - Training and Diet Journal


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A little about me...

 

29/m/FL, USA

Training for 2.5 years

Started at 204#, skinny flabby

Used 5x5 strength program and bulked up to 250#

 

Maxes were: 400# squat/ 200# bench/ 315# deadlift / 150 # OHP

No such thing as a clean bulk, so now I'm cutting till I'm between 200-215#

 

Went vegan 4 months ago, hugely inspired by Mr. Cheeke. My other role models are John Joseph, Henry Rollins, and Mac Danzig.

 

I will start my routine as of January 1, and update it daily from there!

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Solitary Fitness 5 (Charlie Bronson's No Equipment Routine)

 

Exercise 2

Exercise 3

Exercise 4

Exercise 10

Exercise 11

Exercise 1

Exercise 13

Exercise 16

Burpees 1x10

Squat Thrusts 1x10

 

45 minutes cardio

 

Food:

 

Breakfast Smoothie (2 cups Almond milk, 2 tbs almond butter, 1 serving Spirutein protein powder, 1 cup frozen smoothie berries)

 

Peanut butter and jelly sandwich (2 slices Ezekiel bread, 4 tbs all natural peanut butter, 2 tbs all natural cherry pomegranate raspberry preserves)

 

Large green salad (lettuce, tomatoes, carrots, onions, green olives, sunflower seeds, pecans, pumpkin seeds, olive oil, balsamic vinegar, lemon juice, salt, pepper)

 

Multivitamins

 

Pre workout Supp - Creatine, B complex, green tea extract

Post workout Supp - amino acids, B vitamins, glutamine

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Solitary Fitness 6

 

Exercise 13

Exercise 14

Exercise 15

Exercise 16

Exercise 17

Exercise 18

Exercise 1

Squat Thrusts 1x10

Situps 1x10

Exercise 19

Exercise 20

 

Food:

 

Breakfast Smoothie

Peanut Butter and jelly sandwich

Roasted Vegetables (purple/sweet potatoes, various other root veg, green beans, etc, dusted with nutritional yeast and braggs)

 

45 minutes cardio

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Solitary Fitness 8

 

Exercise 30

Exercise 31

Exercise 32

Exercise 34

Exercise 35

Exercise 37

Exercise 14

Exercise 15

Exercise 16

Exercise 17

Stretch p. 20 1x10

Exercise 28

Exercise 27

Squat Thrusts 1x10

Exercise 25

Burpees 1x10

 

Food:

 

Breakfast smoothie

Peanut butter and jelly sandwich

Roasted vegetables

 

45 minutes cardio

 

Multivitamin

Preworkout supp

Postworkout supp

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@Chris, that rules. For everything I've read about him, I would just say a few words and leave it at that, although, it seems with age he has chilled out a bit and fallen into the role of "Punk Rock Dads" along with guys like Ian Mackaye, John Joseph, Keith Morris, etc. Rollins era Black Flag consistently blows me away even though I've listened to it millions of times since I was a boy. As you mature, you hear the maturity that was in the music the whole time. Not to mention every good hardcore or doom/sludge metal band would not exist without their groundbreaking. Even bands like Tool and Queens of the Stone Age.

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Solitary Fitness 10

 

Leg Stretch page 20 1x10

Squats 2x10

Exercise 26 2x10

Exercise 25 2x10

Exercise 28 2x10

Star Jumps 2x10

Squat Thrusts 2x10

Leg Stretch page 20 2x10

 

60 minutes cardio

 

Food:

 

2 peanut butter and jelly sandwiches

Handful of pecans

Large can v8

Thai salad

Tofu vegetable soup

Small portion massaman curry

Tofu summer rolls

 

Multivitamins

Preworkout Supp

Postworkout Supp

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Solitary Fitness 11

 

Exercise 30

Exercise 31

Exercise 17

Page 20 stretch

Exercise 18

Exercise 14

Exercise 6

Exercise 7

Exercise 9

Exercise 8

Pushups 1x10

Exercise 1

Exercise 13

Page 20 stretch

Squat thrusts 1x10

Burpees 1x10

 

56 minutes cardio

 

Food:

 

Breakfast smoothie

Buffet at Sweet Tomatoes (goodies included their vegan mixed greens salad, spinach, basically some of each veggie and bean on the bar, vegan pasta salad, 3 pieces of bread and 3 wheat rolls w margarine)

 

I changed the toilets in my house today (2) and that was fairly brutal work. Super tough was putting them in my truck, driving them to the dumpster, and having to physically throw the old toilets over the side of the dumpster without cracking them, cuz that porcelain would slice you up!

 

Multivitamins

Preworkout supp

Postworkout supp

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Solitary Fitness 12

 

Exercise 2

Exercise 3

Exercise 4

Exercise 5

Exercise 10

Exercise 11

Exercise 12

 

45 minutes of cardio

 

Food:

 

Breakfast smoothie

2 peanut butter and jelly sandwiches

3 servings of Naked Green Machine juice

Homemade garlic olive hummus with seed crackers and pita chips

 

Multivitamins

Preworkout Supp

Postworkout Supp

 

Note: now that I'm almost halfway through this system, it definitely works great, making a lot of rep gains and better at isolating muscles than I ever have been before, however, it feels a little easy. I scrolled through the rest of the program though and it is designed to ramp you up to doing 100 pushups, 100 situps, 100 stepups, 100 squats, 100 star jumps, 100 squat thrusts, and 100 burpees every day. I figure once I'm at that point if I'm not on my way to getting leaned out, doing all that PLUS the Insanity DVDs will hahaha I am ridiculous!

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