Vegan Bodybuilding & Fitness

Yesterday first training after my first barbell experience during the German Meet Up (Squats: 20 kg/25 kg; Deadlifts: 20 kg/25 kg/30 kg; Bench Presses: 20 kg, 25 kg)


Eating:

- joghurt with granola
- 1 pear, 1 kiwi
- 1 slice of bread with spread and salad
- 8 Brazil nuts
- Couscous with mushrooms, carrots and a mustard-cream-sauce
- 1 banana


Training:

5 min walking in place
5 min plie squats
streching

2 x
weighted step ups 8 kg DB x 15
DB squats 8 kg x 15

2x
single leg split squats 8 kg x 10
DB deadlift 8 kg x 15


1 x
weighted step ups 9 kg DB x 15
DB squats 9 kg x 15

1x
single leg split squats 9 kg x 8
DB deadlift 9 kg x 15

Crunches: 30 x 3


Total Time: 1:17 h
kcal: 267


Eating:

- 2 slices of bread with salad, tomato, cucumber, sunflowerseeds

Running: 1:45 h

average pulse: 171
kcal: 694

Push Ups: 10 x 3 +4
Crunches: 35

10/18/2007

Push Ups: 10 x 4

3 x
DB Shoulder Press: 8 kg p. DB x 10
DB Side Bend: 8 kg x 30 p. side

3 x
DB Row: 8 kg x 20 p. side
DB Straigh Leg Deadlift: 8 kg p. DB x 20

3 x
DB Floor Press: 8 kg p.DB x 15
Weighted Crunches: 8 kg x 20


1 x
DB Shoulder Press: 9 kg p. DB x 5
DB Side Bend: 9 kg x 20 p. side

1 x
DB Row: 9 kg x 15 p. side
DB Straigh Leg Deadlift: 9 kg p. DB x 15

1 x
DB Floor Press: 9 kg p.DB x 10
Weighted Crunches: 9 kg x 30


Total Time: 1:18 h
kcal: ~ 205



Today 10/21/2007


5 min walking in place with foodweights 2 kg
5 min plie squats
streching

2 x
weighted step ups 8 kg DB x 20
DB squats 8 kg x 15

2x
single leg split squats 8 kg x 15
DB deadlift 8 kg x 15


1 x
weighted step ups 9 kg DB x 20
DB squats 9 kg x 15

1x
single leg split squats 9 kg x 10
DB deadlift 9 kg x 15

Crunches: 30 x 3


Total Time: 1:54 h
kcal: 395

Push Ups: 10 x 4
5 min walking in place


2 x
DB Shoulder Press: 8 kg p. DB x 10
DB Side Bend: 8 kg x 30 p. side

2 x
DB Row: 8 kg x 20 p. side
DB Straigh Leg Deadlift: 8 kg p. DB x 20

2 x
DB Floor Press: 8 kg p.DB x 15
Weighted Crunches: 8 kg x 30


5 min walking in place


2 x
DB Shoulder Press: 9 kg p. DB x 7
DB Side Bend: 9 kg x 25 p. side

2 x
DB Row: 9 kg x 15 p. side
DB Straigh Leg Deadlift: 9 kg p. DB x 15

2 x
DB Floor Press: 9 kg p.DB x 15
Weighted Crunches: 9 kg x 20


Total Time: 1:28 h
kcal: ~ 337