Vegan Bodybuilding & Fitness

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PostPosted: Sun Jan 07, 2007 5:16 pm 
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Manatee
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Joined: Fri Nov 24, 2006 7:38 pm
Posts: 254
Location: North Vancouver, Canada
Sunday January 7th, 11:45pm-1:15pm:

Breakfast at 11:00am: banana, kale, flax oil, rice milk, vega smoothie

Pre warm up: stretching
Warm up: 2 minutes running, 20 seconds knees up running
10 minutes of kickboxing technique drills
Stretching
30 x sidekicks on each leg
15 minutes of takedowns and submissions with partners
10 minutes of kickboxing technique drills with 5lb dumbells
60 x squats with 5 lb dumbells
50 x situps
30 x crunches
25 x pushups
25 x squat jumps
5 minutes jogging on the spot with jumps thrown in
Stretching
3 x 2 minute rounds on the heavy bag
10 pullups
7 overhand pullups (with some assistance as I find this VERY hard still)

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PostPosted: Mon Jan 08, 2007 7:18 pm 
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Joined: Fri Nov 24, 2006 7:38 pm
Posts: 254
Location: North Vancouver, Canada
January 7th, 9:00pm:

Before bed crunch session.

100 regular crunches
100 cross crunches
100 side to side crunches

My abs are definitely hard, they're just not very well defined. :? This is gonna take a while, isn't it?

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PostPosted: Fri Jan 12, 2007 1:57 pm 
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Manatee
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Joined: Fri Nov 24, 2006 7:38 pm
Posts: 254
Location: North Vancouver, Canada
January 10th, 10:00pm:

Before bed crunch session.

100 regular crunches
100 cross crunches
100 side to side crunches

----

January 11th, 10:00pm:

Before bed crunch session.

100 regular crunches
100 cross crunches
100 side to side crunches

----

I was unable to get to the kickboxing gym this week due to crazy weather -- hurricane force wind storm followed by a blizzard and freezing rain, downed trees and power lines everywhere, bridge closures, and traffic gridlock. It takes a lot to keep me out of the gym and this was a lot.

I feel terrible. My body feels weak, sluggish. My diet has been excellent, 90% raw this week, no coffee at all, I'm well beyond the detox stage, so this feeling's gotta be from lack of exercise. I'm hoping to be back at the gym Saturday and Sunday for 2 monster classes. :evil:

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PostPosted: Sat Jan 13, 2007 10:06 pm 
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Manatee
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Joined: Fri Nov 24, 2006 7:38 pm
Posts: 254
Location: North Vancouver, Canada
Saturday January 13th, 9:45am-11:00am:

Breakfast at 8:00am: Green smoothie (vega, rice milk, water, banana, kale, ginger)

Pre warm up: 2 mins skipping, light stretching, 10 pullups
Warm up: 10 minutes of punch/kick combo drills
Stretching
10 minutes of side kick drills on the thai pads
10 minutes of round kick drills on the thai pads
1 x 3 minute round on the heavy bag
100 x crunches
25 x pushups
Cooldown: stretching

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PostPosted: Sun Jan 14, 2007 4:30 pm 
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Manatee
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Joined: Fri Nov 24, 2006 7:38 pm
Posts: 254
Location: North Vancouver, Canada
Sunday January 14th, 11:45pm-1:00pm:

Breakfast at 11:00am: Green smoothie (vega, rice milk, banana, kale, flax oil)

Pre warm up: stretching
Warm up: 2 minutes skipping
Stretching
2 minutes shadow kickboxing
20 minutes of round kick drills on the thai pads
10 minutes of karate stance technique drills
30 pushups
90 crunches
150 squats
1 minute of sprinting
2 minutes shadow kickboxing
1 minute of holding horse stance as low as we could

After class workout: 2 x 2 minute rounds on the heavy bag
more stretching

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PostPosted: Mon Jan 15, 2007 1:15 am 
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Manatee
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Joined: Fri Nov 24, 2006 7:38 pm
Posts: 254
Location: North Vancouver, Canada
January 14th, 10:00pm:

Before bed crunch session:

100 regular crunches
100 cross crunches
100 side to side crunches

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PostPosted: Wed Jan 17, 2007 1:10 am 
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Manatee
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Joined: Fri Nov 24, 2006 7:38 pm
Posts: 254
Location: North Vancouver, Canada
Monday January 15th, 10:30pm

100 regular crunches
100 cross crunches
100 side to side crunches

----

Tuesday January 16th, 8:00pm-9:15pm:

Pre warm up: light stretching, 10 pullups
Warm up: knees up running super fast and 2 mins jumping jacks
10 minutes of Intense leg stretching, splits, etc.
2 minutes of shadow kickboxing
2 minutes of skipping
2 minutes of roundkicks on thai pads
2 minutes of punch/kick combo target drills
2 minutes of situps while holding a medicine ball
2 x 2 minute kickboxing rounds on the heavy bag
2 more minutes of punch/kick combo target drills
2 more minutes of roundkicks on thai pads
4 minutes of roundkicks on floppy targets
2 minutes of sidekicks on thai pads
2 more minutes of skipping
20 pushups

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PostPosted: Thu Jan 18, 2007 4:09 pm 
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Manatee
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Joined: Fri Nov 24, 2006 7:38 pm
Posts: 254
Location: North Vancouver, Canada
Thursday January 18th, 11:00am-12:15pm:

Pre warm up: light stretching, 13 pullups
Warm up: 3 minutes of running
2 minutes of front kick drills
stretching
2 minutes of switchstance/roundkick practice
20 minutes of heavy bag work (jump roundkicks and jab/punch/roundkick combos)
25 x pushups
30 x dips
20 x jump squats
2 minutes of shadow kickboxing
15 minutes of nunchacku training
Cooldown: light stretching
After class I went and did 2 x 2 minute rounds on the heavy bag.

I'm finding these 2 rounds at the end of class are wicked for taking every last ounce of energy I have.

My legs look like a car ran over them from all of the roundkicks on the bag today. I have almost no feeling anymore in my right leg and I can go super hard with it. My left leg isn't toughened up yet and it gives me issues. I suppose I should bite the bullet and work the left leg really hard, suffer through the pain and toughen it up already. :? Alright, that's my new mission...

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PostPosted: Sat Jan 20, 2007 3:00 pm 
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Manatee
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Joined: Fri Nov 24, 2006 7:38 pm
Posts: 254
Location: North Vancouver, Canada
Saturday January 20th, 9:45am-10:45am:

Breakfast at 8:30am: vega/banana/rice milk smoothie

Pre warm up: light stretching
Warm up: 2 minutes of jumping jacks
Jab/punch/ change direction combos
Front kick/round kick combos
10 seconds knees up running
Stretching
Circuit training:
2 minutes on the pull-up bar: 1 x set of 15, 1 x set of 5, 2 x overhand
2 minutes holding the plank position
2 minutes of kickboxing on the heavy bag
2 minutes of shadow kickboxing with 5lb dumbells
2 minutes of squats
4 minutes of low kicks on thai pads
2 minutes of round kick training on floppy targets
2 minutes of shadow kickboxing
2 minutes of crunches: 200 total
25 pushups

Post work out meal: 1 orange, 1 banana, 1/2 grapefruit, sprouted grain bread, water

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PostPosted: Sun Jan 21, 2007 5:21 pm 
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Manatee
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Joined: Fri Nov 24, 2006 7:38 pm
Posts: 254
Location: North Vancouver, Canada
Sunday January 21st, 11:45pm-1:15pm:

Breakfast at 9:00am: banana, kale, flax oil, rice milk, vega smoothie, 1/2 a grapefruit, and one orange.

Pre warm up: stretching
Warm up: jab/punch/roundkick/sidekick combo's
Shadow kickboxing
Stretching
30 minutes of jab/punch/sidekick combo's on the heavy bag
10 minutes of flying knees on the heavy bag
200 squats
4 minutes of situps, crunches, and leg raises

Post work out:
2 x 2 minute kickboxing rounds on the heavy bag
45 pushups
Stretching
10 sidekicks on heavy bag
20 roundkicks on heavy bag
2 minutes of roundkick target training

Post work out food: homemade vegan pizza and water

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PostPosted: Wed Jan 24, 2007 10:14 pm 
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Manatee
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Joined: Fri Nov 24, 2006 7:38 pm
Posts: 254
Location: North Vancouver, Canada
Monday January 22nd, 10:00pm

100 regular crunches
100 cross crunches
150 side to side crunches
25 hindu squats
2 minutes of leg raises

----

Tuesday January 23rd, 8:00pm-9:15pm:

Pre warm up: light stretching
Warm up: 4 minutes of running
5 minutes of Intense leg stretching, splits, etc.
2 minutes of shadow kickboxing
5 minutes of front kicks
10 minutes of round kicks
10 minutes of side kicks
15 minutes of sparring drills
25 pushups
10 knuckle pushups
2 minutes of jumping jacks
2 minutes of squats

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PostPosted: Fri Jan 26, 2007 12:38 am 
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Manatee
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Joined: Fri Nov 24, 2006 7:38 pm
Posts: 254
Location: North Vancouver, Canada
Thursday January 25th, 6:15am-7:15am:

Breakfast at 5:45am: 1 banana

Before class warm up: 2 minutes of running, light stretching
In class warm up: 5 minutes of skipping
5 minutes of really good stretching
2 minutes of shadow kickboxing
5 minutes of jap/punch/hook drills
2 minutes of karate stance jab/punch drills
10 minutes of foot work
20 minutes of foot work with partners
60 crunches
45 pushups
2 minutes of holding horse stance while continually throwing front kicks

2nd Breakfast at 8:00am: Vega with 1/2 rice milk 1/2 water and a splash of flax oil.

15 minute dog walk, then off to work at 8:30am. I love Thursday mornings! :boxer:

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PostPosted: Mon Jan 29, 2007 1:49 am 
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Manatee
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Joined: Fri Nov 24, 2006 7:38 pm
Posts: 254
Location: North Vancouver, Canada
Saturday January 27th, 9:45am-11:00am:

Breakfast at 8:00am: Green smoothie (vega, rice milk, water, banana, kale, ginger, cayenne)

Pre warm up: 15 minutes of stretching
Warm up: 10 minutes of jab/punch kickboxing combo drills
10 minutes of stretching
5 minutes of kickboxing combo drills
25 reverse sidekicks
25 leading sidekicks
2 minutes of shadow kickboxing
Stretching
10 minutes of Karate stance combo drills
30 squats
2.5 minutes of leg raises
Post class cooldown: 5 minutes of stretching, 5 minutes of roundkicks on the dummy

-----

Sunday January 28th, 11:45pm-1:15pm:

Breakfast at 9:00am: Green smoothie (vega, rice milk, mango, blackberries, kale)

Pre warm up: 10 minutes of stretching and kata practice
Warm up: 5 minutes of jumping jacks
Stretching
25 reverse sidekicks
25 leading sidekicks
5 minutes of sparring
10 minutes of kata practice
2 minutes of squats
2 minutes of sprinting
5 sets of suicides + 20 squats + 20 crunches + 10 pushups
Post class cooldown/work out:
5 minutes of roundkicks on the heavy bag -- concentrating on height and strength.
5 sets of 5 pullups
3 overhand wide grip pullups
5 minutes light stretching

I made progress today with toughening up my left leg on the heavy bag. I have a sweet purple bruise on my shin and the top of my foot. A few more weeks of this and I should be good to go full strength with it. I went so hard with my right leg today that I actually started losing all feeling in it afterwards. My big toe went completely numb even.:)

-----

Sunday January 28th, 10pm before bed workout:

150 regular crunches
150 cross crunches
150 side to side crunches

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PostPosted: Mon Jan 29, 2007 12:21 pm 
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Manatee
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Joined: Fri Nov 24, 2006 7:38 pm
Posts: 254
Location: North Vancouver, Canada
Monday January 29th, 8:00am:

45 minute trail run

Don't know how far I went. Might get a pedometer soon.

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PostPosted: Wed Jan 31, 2007 1:41 am 
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Manatee
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Joined: Fri Nov 24, 2006 7:38 pm
Posts: 254
Location: North Vancouver, Canada
January 30th, 9:00pm:

Little work out before bed:

100 regular crunches
100 cross crunches
100 side to side crunches
20 hindu squats
50 pushups in one set (my new maximum)

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