Ameliorating... training journal.

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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Glasvegan
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Re: Ameliorating... training journal.

#76 Postby Glasvegan » Fri Oct 25, 2013 3:01 pm

Chest
Dumbbell Chest Press: 10kgx12x12x12
Fly machine: 25kgx12 27.5kgx11x8
Machine chest press: 20kgx9x10x8
Cardio: 15 mins, 180kcals.

Guilty confession I'm kicking myself for, because I'm usually more careful. I've been feeling that my energy has slowed for lifts, especially in the evenings, and after a fairly abysmal workout tonight have thought a bit about my diet and realised how many meals I've been skipping because of uni and dissertation etc. I've been working on about 1000-1200 calories a day, most at the evening meal, which is really poor. I've used IIFYM to workout what I should be running on, and a lot of advice on the Facebook VBB group, so will actually track my diet here for a while for accountability. Spot the female with a previous eating disorder... sigh. I thought I was long past all that.
www.plantpowerednomad.com

A man can live and be healthy without killing animals for food; therefore, if he eats meat, he participates in taking animal life merely for the sake of his appetite. And to act so is immoral.
—Leo Tolstoy

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Glasvegan
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Re: Ameliorating... training journal.

#77 Postby Glasvegan » Sat Oct 26, 2013 3:29 pm

Stayed home to write my dissertation today rather than going to the gym. Very rough first draft done. Managed to hit my macros goal that I worked out last night. I'm absolutely stuffed, but hopefully it will be worth it. I have a horrible feeling that not eating enough is the reason why my cold's not been getting better very fast. I feel like I've been eating all day, and realising again how little I've always eaten.

Goal Total

Kcals 2,200 2,134

Carbs 303 332

Fat 49 41

Protein 138 125

Hopefully I'll have better energy for the gym tomorrow and be able to do a good leg day, and still have the energy to give the flat a full clean in post 1st draft celebration... woo? Back to work now. Dissertation calls. :zwangsjacke:
www.plantpowerednomad.com

A man can live and be healthy without killing animals for food; therefore, if he eats meat, he participates in taking animal life merely for the sake of his appetite. And to act so is immoral.
—Leo Tolstoy

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Glasvegan
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Re: Ameliorating... training journal.

#78 Postby Glasvegan » Sun Oct 27, 2013 10:03 pm

Feeling the energy benefits of double calories, had a really good weights session today and (even though it's now 3am, and I'm never up at 3am) I also got my dissertation pretty much finished. Logging then straight to bed.

Legs -

Squat rack: 20kgx10 30kgx10x10x10 much more stable, I'll go up in weight next week.
Leg extensions: 25kgx15x12x12
Leg Press: 35kgx12 45x12 55kgx12 65kgx12
Leg Curls: 25kgx12x12x12

And because I failed so dismally the other day, I went back and chest pressed so...

Dumbbell chest press (weights individual arms, so double total): 10kgx12, 12.5kgx10x10x7 (whoop!)

Got a little over-excited about mashed potatoes so I'm a little too high on carbs and low on protein, but I still sort of got my macros, and I hit my calorie count.

Goal:

Kcals 2,200
Carbs 303
Fat 49
Protein 138

Total:

Kcals 2,195
Carbs 336
Fat 50
Protein 101

Now to bed before I crash out on my keyboard.
www.plantpowerednomad.com

A man can live and be healthy without killing animals for food; therefore, if he eats meat, he participates in taking animal life merely for the sake of his appetite. And to act so is immoral.
—Leo Tolstoy

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Re: Ameliorating... training journal.

#79 Postby Glasvegan » Wed Nov 06, 2013 7:04 pm

I managed an awesome week last week - but then my phone went and deleted the workouts before I got a chance to write them up. From what I can remember:

Monday: cardio 30 mins

Tuesday: Back and Biceps

Wednesday: rest

Thursday: Chest

Friday: Back and Shoulders...

then before I did arms all hell broke loose with deadlines and I resurficed from an exhausted post-deadline/winter blues flump today. I've been completely knackered and lacking in energy and motivation to get off the couch, let alone get to the gym. November in Glasgow is tough.

So, today:

Cardio 10 mins,
Squats 20kgx12 32.5kgx10x7x7
Leg Curls 25kgx11 20kgx11x7x7
Leg Extensions 25kgx8 35kgx8x8
Leg Press 45kgx10 35kgx10
Abs routine 15 mins

Gave up, my body was still knackered but I'm feeling so much better and back in the swing of things. And my body's getting used to eating a lot, my stomach's finally calmed down and started accepting that more food's becoming a regular thing. My cupboards not so much... they seem to be becoming bare a lot faster.
www.plantpowerednomad.com

A man can live and be healthy without killing animals for food; therefore, if he eats meat, he participates in taking animal life merely for the sake of his appetite. And to act so is immoral.
—Leo Tolstoy

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Re: Ameliorating... training journal.

#80 Postby Glasvegan » Thu Nov 07, 2013 10:43 am

Weight 136lbs, body fat 19%

Shoulder and back day

Cardio 8 mins 100kcals
Shoulder press 7.5kgx10 9kg x6x8x4 7.5kgx5
Lat pulldown 33kgx12 40kgx8x7x6
Incline dumbbell rear delt fly 3kgx12x12x12x
Incline dumbbell rows 8kgx9x8x8 (go heavier, can't increase reps as I slip down the bench...)
Alternating dumbbell raises 4kgx12x12x12
Machine rows 25kgx12 30kgx8 27.5kgx8x8
Machine shoulder press 15kgx10x9x6
Assisted pull ups 25kgx8x5x4
www.plantpowerednomad.com

A man can live and be healthy without killing animals for food; therefore, if he eats meat, he participates in taking animal life merely for the sake of his appetite. And to act so is immoral.
—Leo Tolstoy

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Re: Ameliorating... training journal.

#81 Postby Glasvegan » Sat Nov 16, 2013 4:26 pm

Saturday the 9th

Cardio 120 kcals 10 mins
Db chest press 10kgx12 12.5kgx6x8 10kgx5
Incline chest press 10kgx7x10x8
Chest press machine 25kgx10x7 22.5kgx6
Fly machine 25kgx12x12 30kgx7x7

Monday the 11th

Cardio 20 mins 260 kcals
New machine level 20 4 mins 50 calories owwww
Squats 20kgx10 30kgx10x8x8
Leg extensions 35kgx10x10x10
Leg curls 25kgx10x10x10
Leg press machine 35kgx10x10x10

Tuesday the 12th

Cardio 10 mins 130kcals
Shoulder press 9kgx10x7x5x6
Lat pulldown 33kgx10 40kgx10x8x7 33kgx10
sumo kettlebell high pulls 16kgx12x12x12
Machine rows 30kgx10x8x8
Alternating dumbbell raises 5kgx12x8x6
Rear delt machine 20kgx10 17.5kgx12x12x12
Incline dumbbell rows 10kgx10x10x8
Pullups 25kgx8x5x5
Ab machine 35kgx12 30kgx16

Wednesday the 13th

Chest press 10kgx12x15x15
Incline chest press 10kgx10x10x8
Machine cp 25kgx7 22.5kgx5 20kgx6
Fly 30kgx9x8x8

Thursday - rest day

Friday, Saturday... really ill with a mystery virus which very rarely happens. I doubt I'll be up to the gym tomorrow either which means only 3 days managed this week and last week. Not happy. Housebound. Bored.
www.plantpowerednomad.com

A man can live and be healthy without killing animals for food; therefore, if he eats meat, he participates in taking animal life merely for the sake of his appetite. And to act so is immoral.
—Leo Tolstoy

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Re: Ameliorating... training journal.

#82 Postby Glasvegan » Sat Nov 23, 2013 9:42 am

Finally better enough to go back to the gym. 4 days of not eating left me very weak.

Thursday - legs

Cardio 15mins 180kcals
Squats 20kgx8 30kgx10x10x10
Leg extensions 35kgx10x8x7
Leg curls 25kgx10x10x10
Leg press 35kgx10x10

Friday - back and shoulders. Didn't get to the gym till late and was so so tired.

Cardio 15mins 180kcals
Dumbbell shoulder press 7.5kgx10 9kgx8x5x5x5
Lat pulldown 33kgx10 40kgx10x6x5 33kgx10
Alternating lat raises 5kgx12x6 4kg x12
Machine rows 30kgx10x10x8
Rear delt fly 17.5x12x12x12

Exams, dissertation and essay approaching mean I haven't high hopes for between now and Christmas. I might cut down to 4 days a week... realistically I haven't managed more than that in a while anyway. I'm still seeing progress, but it's very slow.
www.plantpowerednomad.com

A man can live and be healthy without killing animals for food; therefore, if he eats meat, he participates in taking animal life merely for the sake of his appetite. And to act so is immoral.
—Leo Tolstoy

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Re: Ameliorating... training journal.

#83 Postby mrbear666 » Sat Nov 23, 2013 9:46 am

hey glasvegan, have a look into high intensity weight training, saves loads and loads of time(if muscle/strength is your goal that is), and then just throw some cardio on top when you feel like it!
"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com

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Re: Ameliorating... training journal.

#84 Postby Glasvegan » Thu Nov 28, 2013 2:04 pm

mrbear666 wrote:hey glasvegan, have a look into high intensity weight training, saves loads and loads of time(if muscle/strength is your goal that is), and then just throw some cardio on top when you feel like it!


The articles are pulled up and I'll have a read through when I next need a study break, thanks! It looks interesting. Although at the moment the problem's not so much time as being physically incapable. I'm getting really bad anxiety problems at the moment which are giving me severe headaches, stomach cramps and fatigue - not the best to work out with! Only a few more weeks to go anyway.
www.plantpowerednomad.com

A man can live and be healthy without killing animals for food; therefore, if he eats meat, he participates in taking animal life merely for the sake of his appetite. And to act so is immoral.
—Leo Tolstoy

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Re: Ameliorating... training journal.

#85 Postby Glasvegan » Thu Nov 28, 2013 2:07 pm

Successful leg day. Actually felt I could have done more but didn't want to push it considering I haven't moved off the couch all week from under a giant pile of books and papers.

Cardio - 10 mins/125kcals
Squats 20kgx10 30kgx12 35kg10x10
Leg extensions 35kgx10x10 40kgx10x8
Leg curls 35kgx10x10x8 40kgx5
Leg press 35kgx10 45kgx10 55kgx10 55kgx10

WAY better than last week.
www.plantpowerednomad.com

A man can live and be healthy without killing animals for food; therefore, if he eats meat, he participates in taking animal life merely for the sake of his appetite. And to act so is immoral.
—Leo Tolstoy

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Re: Ameliorating... training journal.

#86 Postby Glasvegan » Fri Nov 29, 2013 3:46 pm

Shoulder and back day

Weigh in: 133lbs
Cardio 15 mins 170kcals

Shoulder and back day.
Shoulder press 7.5kgx12x12 9kgx7x6 7.5kgx7
Lat pulldown 33kgx10 40kgx10x8x8 33kgx10
Sumo kettlebell high pulls 16kgx12x12x12
Machine rows 30kgx10x8x8
Alternating dumbbell raises 4kgx12x12x12
Reverse butterfly 17.5kgx12 20kgx10x10x10
Assisted pull ups 25kgx8x5x4
Machine shoulder press 15kgx10x10x7

Rather tired at the end of that... eating reliably over 1500kcals a day and have the energy to show for it, I'm still not eating the amount I should be but I can never eat as much when I'm stressed so I can't beat myself up too much for it I guess.
www.plantpowerednomad.com

A man can live and be healthy without killing animals for food; therefore, if he eats meat, he participates in taking animal life merely for the sake of his appetite. And to act so is immoral.
—Leo Tolstoy

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Re: Ameliorating... training journal.

#87 Postby C.O. » Mon Mar 17, 2014 11:57 pm

How have you been? Been finally eating as much as you'd like to be?

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Glasvegan
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Re: Ameliorating... training journal.

#88 Postby Glasvegan » Tue Jan 19, 2016 2:43 pm

Starting this thing up again to meal log/track my exercise road to recovery as I just thought of it again and remembered how much it helped, back in the day.

Brief life summary since I last logged anything: was doing really well fitness wise until a break up April 2014. Moved to Taiwan and worked pretty much 24/7. Only did Yoga. Got more flexible and lost muscle. Trained as a Yoga teacher in Thailand September 2015. Travelled through Asia as a vegan travel blogger (www.plantpowerednomad.com) until I came off a motorbike in Cambodia (end of November 2015). Lost more of my strength and fitness. Came back to Europe. My ankle and knee are still quite banged up, but they work and have stopped bleeding etc. Today I did my first full Yoga class. Back on the road to recovery. I want my muscles back. I want to lose the weight I've gained back over the past nearly 2 years (have gone from 130lbs at my lightest to currently around 150lbs, will weigh myself properly tomorrow and take pics). I'm still nomadic so finding gyms is hard, so will mainly be focusing on bodyweight exercising and lifting when I can. And Yoga.

Current macro split (started Sunday) - 1,474 calories 129 carbs 57 fat 111 protein 2,300 salt 45 sugar.

Worked out with IIFYM and using MyFitnessPal.
www.plantpowerednomad.com

A man can live and be healthy without killing animals for food; therefore, if he eats meat, he participates in taking animal life merely for the sake of his appetite. And to act so is immoral.
—Leo Tolstoy

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Re: Ameliorating... training journal.

#89 Postby kathymtns » Tue Jan 19, 2016 3:15 pm

Wow, you have gone through quite a lot! Glad to see you are working on the road to recovery.

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mrbear666
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Re: Ameliorating... training journal.

#90 Postby mrbear666 » Mon Jun 20, 2016 10:39 am

Glasvegan wrote:Starting this thing up again to meal log/track my exercise road to recovery as I just thought of it again and remembered how much it helped, back in the day.

Brief life summary since I last logged anything: was doing really well fitness wise until a break up April 2014. Moved to Taiwan and worked pretty much 24/7. Only did Yoga. Got more flexible and lost muscle. Trained as a Yoga teacher in Thailand September 2015. Travelled through Asia as a vegan travel blogger (www.plantpowerednomad.com) until I came off a motorbike in Cambodia (end of November 2015). Lost more of my strength and fitness. Came back to Europe. My ankle and knee are still quite banged up, but they work and have stopped bleeding etc. Today I did my first full Yoga class. Back on the road to recovery. I want my muscles back. I want to lose the weight I've gained back over the past nearly 2 years (have gone from 130lbs at my lightest to currently around 150lbs, will weigh myself properly tomorrow and take pics). I'm still nomadic so finding gyms is hard, so will mainly be focusing on bodyweight exercising and lifting when I can. And Yoga.

Current macro split (started Sunday) - 1,474 calories 129 carbs 57 fat 111 protein 2,300 salt 45 sugar.

Worked out with IIFYM and using MyFitnessPal.



hows things going now? injuries on the mend? :)
"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com


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