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 Post subject: Training Log
PostPosted: Thu Mar 13, 2008 6:20 pm 
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Elephant
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Joined: Thu Mar 06, 2008 5:18 pm
Posts: 2874
Location: Montreal
Body info
Name: Guillaume
Age: 27
Height: 171 cm
Weight: 135 lbs
Birthplace: Montreal
Current Residence: Val-David, Quebec
Sports: cycling, yoga, bodybuilding, circuit training, etc...

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"Do your best, don't worry, be happy" - Meher Baba
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Last edited by I'm Your Man on Sat Sep 20, 2008 8:24 pm, edited 3 times in total.

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 Post subject: one week
PostPosted: Thu Mar 13, 2008 7:02 pm 
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Location: Montreal
2008

nb: missing some details for this week, worked a bit more than that

7 march
morning: jogging
15 mins/179 avg/193 max


8 march
morning: endurance running carrying extra weight
26 mins/189 avg/206 max (new personal record!)


9 march
morning: endurance running carrying extra weight
27 mins/186 avg/202 max


11 march
morning: circuit training (bands, 150 reps chest press 2x5 lb dumbells, other exercices for 1 minute series)
45 mins/160 avg/188 max

evening: circuit training
35 mins/161 avg/189 max

total time: 80 minutes


12 march
morning: walked 6.2 miles
afternoon: trained for about 10 minutes with Powerball while trying to keep balance on gymnastic ball.
evening: circuit training
20 mins/150 avg/209 max (maybe a new record, but I think it's an error because I was training at moderate intensity)

total time: 1 hour


13 march
11a.m-4p.m: trained my lowerbody and jaw by walking 11.6 miles while chewing gum! about 22 087 steps to walk to the nearest city, buy some stuff and come back.

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 Post subject:
PostPosted: Fri Mar 14, 2008 9:47 pm 
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Location: Montreal
14 march

4p.m: circuit training
33/137/174
2 sets for each exercice

-1 minute speed rope
-1 minute nunchaku practicing
-25 sit-ups on gym ball
-25 leg-raise
-25 frog-kicks
-50 alternate biceps curls w/ band
-50 seated row w/ resistance tubing
-25 lateral arm raise w/ resistance tubing
-35 push-ups


9p.m: circuit training
20/142/176

2x 40 declined push-ups
2x 25 sit-ups on gym ball
200 alternate frontal raise w/ 5lb dumbells
25 lateral leg raise, for each leg
2x 25 inclined push-ups
2x 20 sit-ups
50 bodyweight squats
30 right tricep extensions w/ band
25 left tricep extensions w/ band

total time : 53 minutes

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 Post subject:
PostPosted: Sat Mar 15, 2008 8:55 pm 
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Elephant
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Location: Montreal
15 march

morning removing all the snow in front of my house. quite a work out when feeling tired, and considering all the snow there is here ! 30 minutes
evening circuit training, 30 minutes
2 sets 25 sit-ups on gym ball
2 sets 25 leg raise
2 sets 25 frog kicks
1 minute Powerball
2 sets 25 lateral raise with band
2 sets 60 bicep curls for each arm with band
1 minute speed rope
50 lat. raise for centre back, with band
600 calf raise (300 each calf using angle variations)

total: 1 hour

-----------------------------

total for the week (cardio and muscular) : 6 hours + a few hours of walk... Disappointing ! I'll double that in the next weeks

note:for next weeks I won't be updating each day but rather make a resume for the whole week each sunday.

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 Post subject:
PostPosted: Sun Mar 23, 2008 6:36 pm 
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Elephant
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Posts: 2874
Location: Montreal
week March 17-23

Total muscular training: 4 h
Total cardio training (running): 50 minutes
Plus some walking: 43,7 km (27 miles)

Add some training saturday, many mini-sessions

highlights
tuesday : 1 set of 75 bodyweight squats,
3 sets of 200 calf raises (on both legs, 200 interior, 200 centre, 200 exterior)

wednesday: 400 alternate forearms flexions hammer style w/ 5lb dumbells,
215 push-ups in 6 sets


Didn't train much this week because of tuesday' lowerbody training. Couldn't run or anything for the rest of the week! It was painful to walk and each time I was sitting or getting up I was like a 110 years old man. It seemed like I was never fully recovering. Today, sunday, it's fine at last!

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 Post subject:
PostPosted: Mon Mar 24, 2008 12:40 pm 
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Elephant
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Joined: Thu Mar 06, 2008 5:18 pm
Posts: 2874
Location: Montreal
So I must set I new program. My body tends to recover slowly (perhaps I'm overtraining ? Or I never trained enough hard before ? Or it's just when I slow my metabolism by reducing calorie intake ?).

With that time of rest for each muscle group it should be fine. Plus some cardio in the morning. My forearms are rarely sore, I don't know why, I guess I'm gonna work out with the Powerball and gripper everyday, and lifting heavy on arm days.

Day 1 - pecs, arms, abs
Day 2 - back, shoulders, abs
Day 3 - quads, ischio, calfs, abs
Day 4 - pecs, arms, abs
Day 5 - back, shoulders, abs
Day 6 - quads, ischio, calfs, abs
Day 7 - rest

Sometimes I'd love to lift heavy, but I don't have any free weights, only bands. That sucks. I wanted to do like Rocky in Russia, go run in the woods, pulling, pushing and lifting huge trees in the snow. But I couldn't, outside the path, where the fallen trees were, there was snow up to my hips and even more. Anyway I'll find a way soon.

So I'm starting this program right now, with pecs, arms and abs. Then I'm going to my first day at my new job in a video store.

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 Post subject:
PostPosted: Sun Mar 30, 2008 10:49 pm 
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Elephant
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Joined: Thu Mar 06, 2008 5:18 pm
Posts: 2874
Location: Montreal
March 24 - 30 th

total

resistance training: 4 h 30
running: 2 hours
walk: 36 km or 22 miles

highlights
monday: push-ups: 55, 35, 40, 30, 30, 55, 40 = 285
thursday: push-ups: 1 set of 60 declined push-ups, total 146

new goal : I'll try to beat my 60 max reps for push-ups, or to do at least 600 for the week.

I think I'm gonna buy a pull-up bar this week, but it ain't easy to find around here. If I do find one, it's gonna be fun to measure every week my skills progression.

Did not run a lot, only 3 days. Concentrate on resistance training while I'm eating more and will cut on food soon. Why do I write walking facts ? Some people may find this useless. I think it has it's importance. At the end of a week, and after a year and many years, it certainly makes a difference: walking everyday more than 5k to go to work, instead of walking nothing and use a car like most people do, might help making the difference between someone looking old for his age and me not. The 36k I wrote is only the distance written on my mp3 player, when I walk outside, it does not include when I walk at work or home or when I run, etc. I always walk fast so it's a low intensity cardio workout, there's lots of mountains so it becomes often medium intensity workout, sometimes enough to have soreness in calfs or quads for days.

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"Do your best, don't worry, be happy" - Meher Baba
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 Post subject:
PostPosted: Mon Apr 07, 2008 12:13 am 
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Elephant
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Joined: Thu Mar 06, 2008 5:18 pm
Posts: 2874
Location: Montreal
monday march 31 - sunday april 6



total

resistance training: 4 h 45
running: 1 hour, 8 miles. HR stats: 30/151/176. 30/141/166
walk: 20 miles (32 km)

highlights
monday: push-ups: 3x20, 5x25, 2x30 = 245
thursday: push-ups: 5x15, 5x20, 5x25, 4x30, 3x40, + 15 saturday

Last week I did 431 push-ups (reg, incline, decl, etc), I've set for new goal to do 600. So this week I did 800 ! Thurdays wasn't all in one training session but throughout the day.

New goal : to do at least 850, but to work also on my max reps which is still 60, and on my one-hand push-up and other special push-ups.

Also I began training on flexibility, acrobatics and stuff like walking on hands, I like it!

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 Post subject:
PostPosted: Sun Apr 13, 2008 7:08 pm 
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Elephant
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Joined: Thu Mar 06, 2008 5:18 pm
Posts: 2874
Location: Montreal
April 7 - 13


mon
resistance training : 45 minutes
pecs, arms, abs
115 push-ups


tue
resistance training : 25 minutes
back, shoulders, abs
25 push-ups

run: 30 minutes, constant medium intensity

walk: 6,1 km


wed
resistance training: multiple mini-sessions
quads, ischio, calfs, abs
50 push-ups

run: 12/149/186 , hi-intensity intervals

walk: 7,7 km


thu
resistance training: 60 minutes
pecs, arms, abs
200 push-ups

walk: 5,5 km


fri
resistance training: 45 minutes
back, shoulders, abs
90 push-ups

walk: 5,8 km


sat
resistance training: 20 minutes
quads, ischio, calfs, abs

walk: 4,8 km


sun
rest

walk: 10,6 km

________________________

résumé

total walk : 40,5 km

I felt lazy this week, I don't know why. Not tired, just lazy.
Last week I did 800 push-ups, this week only 480, but I did other stuff instead.

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 Post subject:
PostPosted: Sun Apr 20, 2008 9:29 pm 
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Elephant
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Joined: Thu Mar 06, 2008 5:18 pm
Posts: 2874
Location: Montreal
April 14-20


mon
resistance training
30 minutes
pecs, arms, abs
run
morning jogging on empty stomach,
9,6 km/50 minutes. average heart rate 161; max 182

tue
resistance training : 20 minutes
back, shoulders, abs

wed
resistance training: 20 minutes
quads, ischio, calfs, abs
run: 15/160/178

thu
resistance training: 30 minutes
pecs, arms, abs

fri
resistance training: 15 minutes
back, shoulders, abs

sat
resistance training: 15 minutes
quads, ischio, calfs, abs

sun
rest

________________________

résumé 14- 20 april

run: 12,6 km
walk : 55,5 km
total: 68,1 km

I wasn't training really hard after tuesday. The reason is had to take a forced break after this because all my upperbody muscles were sore, due to a training with a new gadget I bought, called
[url=http://www.shopnorthern.com/index.php?PN=100700901[/url]Power Gym[/url]. For 40$ canadian it's pretty good, and practical, can fit into a small box. It's been a really long time since I haven't been doing any pull-ups, chin-ups and other exercices like that, so it was a totally new intense workout for my muscles. Now - almost 4 days later - my laterals still suffer, hope tomorrow I'll be ready to do this again.

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 Post subject:
PostPosted: Mon Apr 28, 2008 8:27 am 
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Elephant
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Joined: Thu Mar 06, 2008 5:18 pm
Posts: 2874
Location: Montreal
April 14-20


mon
resistance training
2x15 minutes
pecs, arms, abs
cardio
running at constant med-hi intensity
27/175/195

tue
resistance training : 15 minutes
back, shoulders, abs
cardio
running at constant low-med intensity
40/156/178

wed
cardio
ran 15 km: 77/165/184

thu
resistance training 45 minutes
pecs, arms, abs


fri
resistance training: 10 minutes
back, shoulders, abs

sat
nothing

sun
rest, but walked 23 km

________________________

résumé

didn't train really hard this week... the changing climate (hot day, cold day alternating) kind of destabilize me for training; better temper on hot days, more energy... slow on cold days and wanted to rest and watch movies. Samething with food; desire for only raw and fruits on hot days, hot and cooked food on cold nights.
But this week, I'll finally get my bicycle that I left in the city. Soon the milage will go up, the temperature will rise, my metabolism will get a boost. Lots of cardio (from cycling each day except the first days/weeks because my legs will need longer rest between sessions), resistance training perhaps only 3 days/week but working on full body at each session and sheer strenght, heavy weights. Other days, only 3/4 max strenght, more endurance. Depends on how I'll feel.

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 Post subject:
PostPosted: Sun May 04, 2008 8:23 pm 
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Elephant
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Joined: Thu Mar 06, 2008 5:18 pm
Posts: 2874
Location: Montreal
I did not train this week except for some mini-sessions of pull-ups, chin-ups, crunches and squats. The reason is because I had to go to Montreal for 2 days to get my bicycle. Then it rained for like 3 days in a row, so I just took some time on computer, writing and editing.
But wheather news say the sun is gonna shine for tomorrow, monday. So I'll get on my bike and ride for the first time this year!

I made a small video showing when I do my jogging where I live in Quebec.

http://www.youtube.com/watch?v=YiBphYVsI5s

This was about 2 or 3 weeks ago.

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 Post subject:
PostPosted: Sun May 11, 2008 9:44 pm 
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Elephant
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Joined: Thu Mar 06, 2008 5:18 pm
Posts: 2874
Location: Montreal
5th of May - 11th of May



resistance training

1 session of 15 minutes, 45 minutes, some other mini-sessions, ridiculous and pathetic...


cycling

Monday 3 hours
Heart Rate: average 150, max 186
odo: 63 km, average speed 22, max 63

Tuesday
HR: 130avg, 171 max
odo in km: total 17, avg 22, max 63

Total for the week
total odo: 123 km, 6 hours

My official first week of my cycling season consisted in only two rides, both very disapointing; I saw how much I was at a low level and how much my bike becomes mediocre. At the end of the week I made a small ride and saw that my physical capacities are two or three times better than my first day, which was hardcore, with lots of hills that often forced me to stop for a few minutes. think my seat is set too low, it makes my right knee really hurts, especially when climbing, gotta fix that because it's a huge obstacle to my performances.



Did almost no training this week,
it's like if the weather always affect me, positively or negatively, in many aspects of my life: creativity, physical exercise, eating or nature of foods I chose.
It was a typical spring week, with a few sunny days but pretty cold, lots of rain... a slow transition towards summer, and that's how I felt; did not feel like eating fresh food, more processed and cooked stuff, too much, too late in the evenings, etc... Anyway, I see the summer coming, made a provision of fresh fruits and greens, gonna drink iced teas. Only work 2 days next week, so gonna have plenty of time for some long rides on my bike under the sun, and lifting some rocks and trees near my house (no materials or gym yet), and watching movies.

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 Post subject:
PostPosted: Sun May 18, 2008 12:24 pm 
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Elephant
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Joined: Thu Mar 06, 2008 5:18 pm
Posts: 2874
Location: Montreal
12th of May - 18th of May



resistance training

only one session of 30 minutes and another of 45 minutes.



cycling

Tuesday
1 hour, 25 km

Wednesday
2h10, 49km, 22km avg

Saturday
2h09, 51km, 24km avg



Total for the week
resistance training
1h15
cycling
total odo: 152 km, 4h20

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"Do your best, don't worry, be happy" - Meher Baba
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 Post subject:
PostPosted: Sun May 18, 2008 1:50 pm 
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Elephant

Joined: Wed Jan 10, 2007 12:48 pm
Posts: 2960
Location: Stockholm, Sweden.
dude i totally missed this log. i just read through it all. it's really cool to read about your training, it's a lot different from mine :D
hopefully i will start doing cardio on a regular basis too soon

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When someone says you don't train "functionally," you should just punch them in the face. Ask them how "functional" of a movement that was.


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