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PostPosted: Wed Jan 24, 2007 9:54 pm 
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Elephant
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Joined: Mon Sep 04, 2006 11:40 pm
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Location: Arlington Heights/Decatur, IL
If you're legs are too sore for running or biking try shadow boxing or even bag work if you have access to a bag. If your calves are sore though, I wouldn't even bother with that either.

Looks like you have a super consistant routine going. Congrats!!!!


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PostPosted: Fri Jan 26, 2007 9:09 am 
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Elephant
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Location: Michigan
Yesterday was Chest and Bicep day: Thought I would switch up the routine. I went to work out at the gym around 10ish and did cardio at night. I had alot more energy to workout and the weights went up (although on some I am doing more weights and on others I am just still trying to catch back up to where I was).

Hammer Strength Wide Chest Press: 90/25warmup, 180/14 (+1), 200/9 (+1)

Cybex Flyes: 70/15 (+2), 80/10 (+2), new weight 90/8

Smith Incline #3 chest Press 90/10, new weight 95/6 (those 2 1/2 lbs add just a bit more).

Cable Flyes 50/10, 60/7 (+1)

LifeFitness Chest Press (Dumbell Grip): 105/12 (+4), new weight 120/8

Cable Curl with the crooked bar: 90/15, 100,13 (+3), new weight 110/8

Hammer curls 25/15, 30/10

EZ bar Curls 30/8 X 2 (these were just there, so I picked it up and did two sets and then my biceps were pretty well shot).

I did 45 minutes of treadmill, but was very uncomfortable with a belly full of dinner still (although I ate an hour ago). I wanted to quit so many times, but I watched Smallville and got me through the 45 minutes of torture :wink:.


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PostPosted: Fri Jan 26, 2007 9:28 am 
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Elephant
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Location: Michigan
Thanks pelicanAndrew :D !

Funny that you should mention bag work. Our gym is shying away from aerobics lately and centering on the ultimate mixed martial arts (MMA) classes. There is now two or more bags in the room, gloves everywhere, and the owner busted his radius in his first fight (the other guy was alittle bit heavier and landed right on his arm! ouch!)!

I don't think I can do bag work either cause my upper body is so sore too. In fact that is why I am switching my workout routine to try and get a more recovery time in somewhere for the upper body with chest one day, shoulder the next, and then back on the last day. I throw legs all by itself on one day and a rest day in between those three upper body workouts just to let something recover.

Hopefully this cardio at night might help me in letting my legs recover. Either that, I will just have to get over the hump of soreness till my legs get use to it (about two weeks usually for my body). I just wish I was loosing more weight!


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PostPosted: Sat Jan 27, 2007 3:10 pm 
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Elephant
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Location: Michigan
Friday was rest day except for cardio. Went late at night again and it was hard again (second day doing this at night). I watched Ghost Whisperer and had to take a bathroom break halfway thru (got rid of breakfast and lunch :oops: ). Which brings me to a complaint about cardio at night, digestion going on. Trying to eat dinner earlier, but with the stuff going on, dinner by 5 to 6 pm seems to be so hard to do. Cardio time is at 8 to 9 PM.
Tonight I went the 45 minutes plus the last 15 minutes of the show walking, so I got alittle extra cardio in.


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PostPosted: Sat Jan 27, 2007 8:48 pm 
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Elephant
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Location: Michigan
Shoulder Day: Full of indoor soccer practices for the kids, I still managed to go to the gym around 10:30 AM, and plant three flats (parsley, leeks, and echinecea).

Hammer Strength Shoulder Press: 50/25warmup, 70/15, 90/13, 100/8+2 (same as before).

Icarian Standing Delt: 20/15, 30/15, 40/8+2 (+2 more than last time).

Icarian Rear Delts 60/15 (+3 more than last time), 70/8

Military Press (Smith): 50/15, 70/10, 80/5

Icarian Shoulder Press: 80/12 (+2 more than last time), 90/8 (+3 more than last time).

Dumbell Lateral Decline Set: 25/20/15/10 for 10 reps for each weight set.
Shoulders are now pumped after this set.

Went at 6 PM to do the 45 minutes of cardio. I can not believe I actually did it. I had so many great and righteous reasons why I don't have to do it. I still did it and went home and made dinner for the family, took my daughter her meal at her work, but I am still in my stinky running gear. Time for a hot shower :D :D :D !


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PostPosted: Sun Jan 28, 2007 6:19 pm 
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Elephant
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Location: Michigan
Back and Tricep day: Went to the gym a little late today 1 PM. Not feeling the greatest. Very tired and run down, and since the gym closes at 6 PM, I won't be going at 5 PM to do cardio. Rest day from cardio :D :D :D yes! (Personal note: third day straight of no sun again, and I always feel this way).

Hammer Strength Back Row: 90/25warmup, 180/15, 230/10

Cable Pulldown: 110/15, 120/12 (+2), 130/8

Cybex Back Row: 150/15, 162.5/10 (+2)

Cybex Pull-Up: 14/15, 13/10, next time try 12.

HyperExtensions: 35/25 X 4

Shrugs: 250/25 X 4

Rope Tricep Pushdown: 5/15, 6/10, 7/4

V-bar Cable Overhead 5/15, 6/15, 7/7

Bench Dips: Bodyweight/25 X 4

Quiet Sunday.


Last edited by Gaia on Fri Feb 02, 2007 9:15 pm, edited 1 time in total.

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PostPosted: Mon Jan 29, 2007 8:10 pm 
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Elephant
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Location: Michigan
Bad day. Although the sun came out today. And I picked up 6 local newspapers since my daughter is the Academic Achiever of 2007 this week (GPA of 4.0). I was not happy at all today and did not go to the gym. I also pigged out on chocolate rice dream bars, corn chips, bread and butter, and juice. I guess I am having a pity party today and that is OK. I am not losing any weight and I am sick of feeling tired and pushing myself, so I guess I needed to chill out and pig out :D . Tommorrow is another day and I will have another chance to pick myself up, dust myself off, and pump the iron and fly on the treadmill.
Dang it is hard work dieting. Forgot how much work it is. Maybe I should think about dieting heavily when spring shows up cause this cold snowy days with the gray gloomy skies is just so uninspiring. I'll have to think about this. I might not have to think too much cause I can't seem to lose the weight lately (still lifting as heavy as I was and increasing weights on some of the exercises though-so no muscle mass is lost). Just tired of being big though.


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PostPosted: Tue Jan 30, 2007 7:01 pm 
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Elephant
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Location: Michigan
Leg Day: Started off better than yesterday. Went to the gym early and got on the treadmill for 45 minutes, and then decided to tan (I quickly remembered that I have claustrophobia and took me awhile to get it under control. Also it felt weird to be naked with tons of lights on me and dancing to my ipod). Went to work out at my regular time of 3PM.

LifeFitness Leg Ext: 90/25warmup, 180/15, 210/10, 225/8 (PB), whole stack at 255/4+2 (feeling very strong today, even with cardio this morning).

Icarian Leg Curl: 160/15, 170/10, 180/8, whole stack at 200/6 (same PB as last time).

Leg Press: 450/15, 540/8+2, 590/8 (same PB as last time).

Plie (Power Squats): 140/25 X 4

Leg Press Calf Raise: 450/25 X 4

Seated Calf Raise: 90/25 X 4

I decided to add Grapeseed Extract to my supplements today. I won't credit that with my feeling strong today because I pigged out so much yesterday (and it showed it on the scale this morning, but I won't let it stop me from keep on trying) that it could be why I feel so strong today (well rested and fed).


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PostPosted: Wed Jan 31, 2007 9:33 pm 
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Elephant
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Location: Michigan
Chest and Bicep day: Treadmill for 45 minutes this morning, and did some ab work (have to start working the abs, but not with alot of weights. don't want to get the thick trunk that I can get quite easily). Went to the gym around 3 PM again.

Hammer Strength Wide Chest Press: 90/25 warmup, 180/14 (+1 than last time), 200/9+1/2 (+1 and 1/2 than last time).

Cybex Flyes: 70/15 80/15 (long break: +5 than last time), 90/10 (+2tlt)

Smith Incline #3 Chest Press: 90/10, 95/6 (more solid on the form this time).

Cable Flyes: 50/12 (+2tlt), 60/8 (+1tlt)

LifeFitness Chest Press (Dumbell Grip): 120/8 (no middle weight, just heavy on this one and good solid form).

Cable Curl with crooked bar: 100/15 (+2tlt), 110/10 (+2tlt), try 120 next time.

Hammer Curls: 25/15, 30/10

EZ Bar Curls: 20/15, 30/10, 35/8 (new weight)

Overhead "Bicep" Curl: 5/10 (all fatigued out).

Forgot to eat after working out. Got caught up in doing dishes and talking to kids, and then cooking dinner, and delivering it to my daughter at her work, and then listening to her talk for about 20 minutes (long break for her!), and then I noticed I was hungry! Dang, I should've had my protein drink right away when I got home. Oh well. Not great for feeding the muscles, but great for dieting. I kept my dinner portion small, so an hour and half later I am feeling hunger pains again. Now I will have my protein shake, an hour before bedtime.


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PostPosted: Thu Feb 01, 2007 8:11 pm 
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Elephant
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Location: Michigan
Shoulder day: No treadmill today, went to my morning Anusara Yoga class today. Awesome as ever! Feeling like the beautiful Goddess (full of shree) that I am when I left :D . Pushed alittle too hard in a twist without my tailbone down and tweaked some lower back muscle till it was tender/sore. Oops! Didn't make that mistake again throughout the rest of the class: tailbone straight down with my kidney loop puffed up. Headed to the gym around 3 PM again.

Hammer Strength Shoulder Press: 50/25warmup (hard time doing these. I will be lucky if I can do what I did last time I'm thinking right about now), 70/15, 90/13, 100/8+2(very weak 2, more of 2 on the way down :D ).

Icarian Standing Delt: 20/15, 30/15, 40/8 (no +2 today).

Icarian Rear Dults: 60/15, 70/8 (these were at least easy).

Miltary Press (Smith): 50/15, 70/10 (not doing the 80/5 today -why bother when I can't hardly do the 70/10).

Icarian Shoulder Press (Dumbell Grip): 80/12, 90/8

Dumbell Laterals Descending Sets (just to get a pump on): 20/15/10 for 10 @, and another 25/20/15/10 for 10 @ (Pump is on! finally).


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PostPosted: Thu Feb 01, 2007 8:38 pm 
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Elephant
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Location: Arlington Heights/Decatur, IL
Gaia wrote:
Bad day. Although the sun came out today. And I picked up 6 local newspapers since my daughter is the Academic Achiever of 2007 this week (GPA of 4.0). I was not happy at all today and did not go to the gym. I also pigged out on chocolate rice dream bars, corn chips, bread and butter, and juice. I guess I am having a pity party today and that is OK. I am not losing any weight and I am sick of feeling tired and pushing myself, so I guess I needed to chill out and pig out :D . Tommorrow is another day and I will have another chance to pick myself up, dust myself off, and pump the iron and fly on the treadmill.
Dang it is hard work dieting. Forgot how much work it is. Maybe I should think about dieting heavily when spring shows up cause this cold snowy days with the gray gloomy skies is just so uninspiring. I'll have to think about this. I might not have to think too much cause I can't seem to lose the weight lately (still lifting as heavy as I was and increasing weights on some of the exercises though-so no muscle mass is lost). Just tired of being big though.


Actually, you should have a day a week where you splurge. That way if you're cutting calories your body doesn't get too used to it or else your metabolism will go wayyyyy low.

If you're doing lots of weight training weight loss might not happen. You may just be switching out muscle for fat which is great in my book. I actually probably was 240 before my powerlifting break, but i could deadlift 380(probably 400 had a gone one more week) squat 320 and bench 230. Now i'm looking to get a slightly smaller build with less fat but still big muscle.

Your routine is extremely solid so you'll get results. It takes lots of time. I really don't plan on having the body that i want until next fall at least if not later.


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PostPosted: Fri Feb 02, 2007 9:12 pm 
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Elephant
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Location: Michigan
Back and Tricep day: Very cold day around here. Guess the weekend will be in single digit temps. Warmed up the morning with 45 minutes on the treadmill and tanned. Was very late getting to the gym to lift, around 6:30 PM.

Hammer Strength Back Row: 90/25warmup, 140/15, 160/15, 180/15, 230/10 (wanted to go slowly today, so I upped the weights in increments of 20).

Cable Pulldown: 120/15 (+3 tlt), 130/10 (+2 tlt)

Cybex Back Row 162.5/12 (+2tlt), new weight 175/8

Cybex Pull-Up: 13/15 (+5tlt), 12/10, new weight 11/8

Hyper Extension: 35/25 X 4

Shrugs: 250/25 X 4

Rope Tricep Pushdown: 5/15, 6/10, 6.5/6, (no 7/4 today).

V-Bar Cable Tricep Overhead Extension: 5/15, 6/15, (no 7/7 - couldn't get it up at all! strange :? ).

Bench dips: Bodyweight/25 X 4

Bentbar Tricep Pushdown: 50/15 (pump only purpose - for fun).

Talked to people, so I had some long breaks and was able to do heavy weights easily on some of them. Will say that some of the real heavy weights are lifted with some restricted range of motion though. Form is not so strict because I can't hold the weight with control cause it is so heavy. I will have to go back down to get the range of motion next time I am thinking.


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PostPosted: Sat Feb 03, 2007 9:04 pm 
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Elephant
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Location: Michigan
Rest day from lifting: Did 45 minutes on the treadmill this morning. Was feeling great till this afternoon, but then I started my monthly and the hormones kicked in and motivation went down. I still had to still get the kids to their soccer skills training in this horrible weather (white out conditions in single digit temps), plus some of the kids are sick (poor things, they look so miserable). I had an hour at 6 PM to go to the gym but I just wanted to make dinner and finish up the dishes. I don't know if I can do Legs tommorrow. I'll have to see how I am doing tommorrow.


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PostPosted: Mon Feb 05, 2007 7:25 am 
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Elephant
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Location: Michigan
Leg Day: I did do legs on Sunday. Went early to do my 45 minutes on the treadmill. Weighed myself: 168 (lost 2 pounds this week and kept my weights up and some even went past). Still not at the projected weight loss of 165 for this week. Oh well. I will take the two pounds since I fought hard for them :D . Went to the last hour the gym is open (5 PM).

LifeFitness Leg Extension: 90/25warmup, 180/15, 210/10, no whole stack just for fun/not a fun day mood today :? .

Icarian Leg Curl: 90/25 warmups (hamstrings hurt today so I warmed them up too), 160/15, 170/10, 180/8

Leg press: 450/15, 540/ 10, new weight 600/8 :D .

Supersetted the next three (had limited time before the gym closed):

Seated Calf Raise: 90/25 X 4

Power Squats on Smith: 140/25 X 4

Leg Press Calf Raise: 450/25 X 4

Packed up and went out into the single digit temps and froze all the sweat on my head through my hood and had an instant headache.
Entering this the day after, and found out that the kids have no school due to the cold temps (-5 degrees F ), so they are home all day :? , but I am going to go leave to go to Yoga :D for the morning.


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PostPosted: Mon Feb 05, 2007 5:47 pm 
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Elephant
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Location: Michigan
Chest and Bicep day: I did go to my Anusara Yoga 2 class instead of the 45 minutes of boring treadmill. Lats and obliques were really stuggling in the yoga class today: arm balances. Got to the gym by 4 PM. Mixed up my routine alittle.

LifeFitness Chest Grip (Dumbell Grip): 90/25warmup, 105/15, 120/10 (+2tlt)

PecDec: 75/15, 90/10, 105/6 (Chest is pumped!).

Smith Incline #3 Chest Press: 90/9, 90/8, 90/7 (two minute break between sets).

Cybex Flyes 80/12, 90/8 (less than last time in both sets. chest fatiguing?)

Hammer Strength Wide Chest Press: 180/10, 180/7 (two minute break between sets and way less than the usual 14. chest fatigued).

EZ Bar Curl: 20/15, 30/12, 35/8

Hammer Curl: 25/15, 30/10

Cable Curl with crooked bar: 100/15, 110/10, 120/4 (new weight, but not enough energy left to get it to 6 at least).

I got my new Pea Protein Powder (Vanilla) today. It tasted like my Whey protein Vanilla Powder I use to drink all the time. It is 25 grams of protein instead of my 17 grams in my usual protein powder. See if the extra protein helps curb my hunger and keep feeding the muscles I keep abusing :D .


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