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 Post subject: Re: Training Log
PostPosted: Sat Nov 08, 2008 12:18 am 
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Elephant
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Location: Montreal
I ate junk and cooked food most of the week. Disastrous result on my recovery and overall fitness. For instance, I runned over 10 km monday I think, or tuesday, and thighs, but especially my calves, took all week to heal. I have a small cut on my little finger since like 2 weeks and it's not even fully healed yet.

Yesterday I ate about 30 olives. Chocolate. Today some bananas, dates. Tortilla chips with homemade guacamole and salsa. Homemade chocolate cookies...With all this crap I felt I had no strenght while doing push-ups. This last set was so hard to finish! Pathetic... But so far I've done all the reps and sets from the program.

week4 day4 set5 (29,33,29,29,40) with 120 seconds rest between each set



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 Post subject: Re: Training Log
PostPosted: Sat Nov 08, 2008 1:10 am 
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Elephant
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I meant week4 day3, not day4. I see this push-up program as a prep to get back to real training, in a few weeks from now. Back in the gym, and lifting heavy loads, I plan on gaining true mass this time.

It's also cool that I'm running low on junk food right now, so I'll eat all those spinach, roman lettuce, tomatoes, avocados and fruits that I have. No more crap in my diet :D

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 Post subject: Re: Training Log
PostPosted: Sun Jan 11, 2009 12:02 pm 
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Elephant
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Location: Montreal
It's been a long time since I wrote here, cuz I moved back to Montreal and didn't have Internet. But I will do some updates soon, since I've been training in the gym for about a month now and so far I see good results.

But I'll use this journal to talk about all kinds of stuff too...

So I just saw a tv program, where the write Dany Laferrière talks (always with humour but being serious at the same time) about how there's no present anymore, and that the present is drowned in the past of future.
For instance, 15 December to 14 January is like a big hole in the time, or a sort of time warp, because people go see their parents, they go in the past... yeah, lol. But what's more interesting is when he said that there's no present due mostly t medias.
All the newspapers, they never tell about the present, they only talk about the day before, and the other night before that (because of course it takes time to write the journal and t publish it, so that understandable)... But, then the newspapers' date should be yesterday, not the date of today... Even worse for magazines, which are written in December and January 2008, but they claim it's the edition of Feburary 2009.
What's sad is that the radio tried to sell the idea that they could be live and talk about news that are just happening right now... but all they do is reading the newspapers, so news of yesterday, and they open the rant lines so people call and talk all day about things that happened before.
On the tv, we see more often stories that are already past, rather then live stuff.
News about the war in Afghanistan, telling names of soldiers who died... but those soldiers already suffered in the present and died before we heard about it, while we wait and hope that it will stop...

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 Post subject: Re: Training Log
PostPosted: Sun Jan 11, 2009 12:36 pm 
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Elephant
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Location: Montreal
So as I said I started to go to the gym again, after one year of absence. (but I was doing some bodyweight training as well as running, cycling in the meantime).

I gained about 7 pounds of muscle in the last month (phase #1). Went from 135 to 142. Since 2 weeks my weight stays at 142 but I feel I keep adding muscles, I think I'm losing bodyfat.

I will post soon about the exercices I do and how much I lift.

I usually do 2-4 sets, sometimes 6, 8 sets when I include some technics like low reps, reverse grip, rest/pause, etc.
And I train often with super-sets, doing Abs exercices between each sets or working another muscle group.


#1 - december-january
type of training: powerlifting, compound exercices

d1 – full body, 6-12 reps
d2 - rest
d3 – full body, 15-25 reps
d4 - rest
d5 – full body, 6-12 reps
d6 - rest
d7 - rest


#2 – january-february
type of training: bodybuilding, exercices which isolate muscle groups, some bodyweight training

d1 – upper body, 6-12 reps
d2 - lower body, 6-12 reps
d3 – upper body, 15-25 reps
d4 - lower body, 15-25 reps
d5 – upper body, 6-12 reps
d6 - lower body, 6-12 reps
d7 - rest



#3 – march-april…
type of training: circuit training, lots of bodyweight training, endurance, cardio, some powerlifting, bodybuilding, isometrics…
(abs are usually trained on lower body days)

d1 – upper body, 15-25 reps
d2 - lower body, 15-25 reps
d3 – upper body, 6-12 reps
d4 - lower body, 6-12 reps
d5 – upper body, 15-25 reps
d6 - lower body, 15-25 reps
d7 - rest

===============

During #2, I will also try other schedules, like for instance:

4 sets, 8-12 reps

d1 – shoulders - trapezius
d2 - legs - calves (calfs?)
d3 – back
d4 - pecs - abs
d5 – tri - bi - forearms
d6 - rest
d7 - rest

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 Post subject: Re: Training Log
PostPosted: Mon Jan 12, 2009 9:40 pm 
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Elephant
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Location: Montreal
Had a pretty good workout today. I've changed the schedule. I used to alternate upper-body days with lower-body days, but I was stressed just to think at all the exercices I had to do each session and sometimes it took so long that I had to take a break in between, go outside breath some fresh air and eat/drink something to do a second session after.
Now here's my new schedule, at least for this week:

d1 – shoulders - trapezius
d2 – legs (+abs if time)
d3 – back
d4 – pecs - abs
d5 – arms
d6 – rest (or cardio, abs, isometrics, bodyweight)
d7 - rest

It's good because I can finally breath, do a one hour session and plenty of sets for just 4 to 8 exercices. The only thing I don't really like is I work each muscle group only once per week, but I'll fix that by doing some push-ups, sit-ups, lunges and other bodyweight training at home when I feel I need it.


Did those exercices today to train shoulders and trapezius
(for about 6 to 12 reps with 4 sets or more (usually 12, 6, 6, 12).

shrugs with dumbbells: 60 lbs in each arm

overhead press and military press with bar: 60 lbs

lateral raise decline body : 30 lbs with one arm per set (this is interesting, allows to lift heavier than standing straight)

Shoulder press with dumbell: 35 lbs with one arm per set

Chins with barbell: 50 lbs

Lateral raise, 2 dumbbells of 20 lbs

Arnold press : 15 lbs

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 Post subject: Re: Training Log
PostPosted: Mon Jan 12, 2009 10:25 pm 
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Elephant
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Posts: 1120
Location: Cleveland, Ohio
I'm Your Man wrote:
I gained about 7 pounds of muscle in the last month

That's impressive.

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 Post subject: Re: Training Log
PostPosted: Thu Jan 15, 2009 1:26 pm 
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Elephant
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Posts: 2874
Location: Montreal
About 4 sets each exercice in supersets. Weights below are usually for 6-8 reps or 8-12, except for Squats I do more reps, as well as for slow twitch muscles : calves and abs, 15-25 reps.

Tuesday 13
Legs and Abs

front squat: 44lbs
squat, incomplete reps at different positions (top, bottom...) 122lbs
hack squat : 88lbs
leg raise for lower abs : 15 reps
leg curl : 115lbs
lateral crunch: 15 reps
standing calves raise: 500x25 reps
1 calf: 300x12, 350x8
seated calves raise: 88
leg press: 176lbs
sit-ups: 20 reps


Wednesday 14
Back and Abs

one arm dumbbell rows: 40, 45, 50lbs x 12 reps
one arm straight cable pulldown to thigh: 60lbs
one arm cable pulldown: 60lbs
cable low rows large grip: 150lbs

Did also some wide grip front and rear pulldowns, sit-ups...
leg extensions (up to straight position): 105lbs

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 Post subject: Re: Training Log
PostPosted: Fri Jan 16, 2009 10:38 pm 
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Elephant
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Posts: 2874
Location: Montreal
I noticed the other days (especially for my chest workout yesterday) a side effect of my lack of sleep... I never feel tired during the day, so I was thinking, maybe I get enough sleep, eventhough I can only sleep about 2-4 hours per night due to pain in my teeths and jaw...need to go see a dentist soon. But eventhough I don't feel sleepy, it has a negative impact on my weightlifting - can't weight as heavy as I could with longer and better quality sleep.
Now I manage to sleep better and I noticed today an increased level of strenght eventhough I didn't feel for training today, but after a few sets I liked it.


Thursday 15
Chest and Abs

6-12 reps, 4 sets per exercice in supersets

Bench Press: 66 lbs x 8 reps. 88 lbs incomplete reps, many small sets.

Bench Press close grip: 32 lbs, 44 lbs (not complete reps)

Dumbbell fly: 30 lbs in each arm

Incline Bench Press: 22 lbs x 6

Incline Dumbbell Fly: 25 lbs in each arm

Oblique crunches on the floor: 2x15 reps each side

Abdo leg raise: 4x15 reps



Friday 16
Biceps, Triceps, Forearms

6-12 reps, 4 sets per exercice in supersets

Incline bicep curls w/ dumbbells: 30 in each arms and then some negative reps

Tricep one arm cable pulldown: 60 lbs

Alternate Hammer curls: 35 lbs about 12 reps each arm

Bicycling : 2 minutes

Shadow Boxing w/ dumbbells: 10 lbs in each arm, 2x1 minute

Seated Barbell Palms-Up Wrist Curl: 20 lbs,
in superset w/
Seated Barbell Palms-Down Wrist Curl: 40 lbs

Cable wrist pushdown : 60 lbs,
in superset w/
Cable wrist pulldown: 60 lbs

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 Post subject: Re: Training Log
PostPosted: Wed Jan 21, 2009 8:51 pm 
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Elephant
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Joined: Thu Mar 06, 2008 5:18 pm
Posts: 2874
Location: Montreal
Monday 19
Shoulders, Trapezius

6-12 reps, 4 sets per exercice in supersets

Overhead press: 55 lbs, 65, 70, 75, 70 lbs.

Shrugs with dumbbells: 35 lbs, 65, 65, 70x6 and then no rest to 30lbsx12

Shoulder press 1 arm : 25lbsx12, 30x10, 35x10

Incline 1 arm lateral raise: 30lbsx12, 25lbs, 25 lbs x 10

Alternate front raise with dumbbells: 20lbsx12 each arm, 20 lbs, 25 lbs



Tuesday 20
Legs and Abs

squat: 15x44lbs
hack squat : 176lbsx8 (inc. reps), 88lbsx15, 88x15, 88x15
leg curl : 85lbsx15, 85x15
leg extensions: 15x70lbs, 15x70, 12x90
leg press: 15x132lbs, 12x176, 12x176, 6x220
one leg curls: 8x45lbs(left), 10x45lbs(right), 8x45(L), 8x45(R)
standing calves raise: 500x15 reps, 500x20


Wednesday 21
Back

one arm dumbbell rows: alternating Right, Left arm
15x35lbs, 15x35
15x40, 15x40
10x50, 12x50
12x55, 12x55
8x60, 10x60
10x60, 12x60

one arm straight cable pulldown to thigh, alternating Right, Left arm
6x30lbs, 6x30
6x30, 6x30

one arm cable pulldown: alternating Right, Left arm
12x60lbs, 12x60
6x75, 6x75 + 5 negative reps
no rest to: 8x60, 8x60

cable low rows large grip: 150lbs
12x105lbs
8x135lbs
8x150lbs

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 Post subject: Re: Training Log
PostPosted: Sat Jan 31, 2009 1:38 am 
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Elephant
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Posts: 2874
Location: Montreal
Didn't go to the gym last thursday and friday (nor saturday and sunday) because I was pretty sick with a cough that lasts since over a week or two and transformed into a flue now. Usually I get sick only like 3 days per year but this time I must have got 2 or 3 viruses in a row. Plus this pain in my teeths make it difficult to have enough sleep so its not helping. Many little problems right now that I'll have to fix pretty soon.

Anyways, eventhough I only went to the gym Monday and Tuesday this week (because I'm still sick), I moved snow the rest of the week a few times per day because of the 2 last snow storms.


Monday 26
Shoulders, Trapezius

6-12 reps, 4 sets per exercice in supersets

Military press: warmup 15x50 lbs, 5x75, 12x70 lbs.

Shrugs with dumbbells: 30x50's, 30x40's, 12x55s, 12x55, 12x60, 20x65, 7x70 (grip fails),
12x85lbs barbell

some Upright Rows for Back: 15x40 lb barbell

few sets of leg raise for abs

Shoulder press 1 arm : (starting with right arm and than alternating sets) :15x30 lbs, 15x30. 8x40, 5x40+4x35. 6x40, 4x40+3x35. 10x35. My left shoulder was weaker so I was doing some regressing reps too for left shoulder.

Incline 1 arm lateral raise with dumbbell: 12x25 lbs (Right arm), 12x25 (L), 12x30 R, 12x30 L, 15x30 R, 12x30 L

Alternate front raise with dumbbells: 30x20's, 25x25's

some lateral crunches and sit-ups

Did some Clean & Press: 3x85 lbs barbell, 3x90


Tuesday 27
Legs and Abs


front squat: 6x66 lbs, 6x66
hack squat : 10x88 lbs, 10x132, 10x132
leg curl : 15x85lbs, 9x100, 8x110
leg press: 12x132 lbs, 8x176, 6x220
leg press horizontal: 12x150, 6x165
one leg curl: 6x50 lbs, 6x50 lbs
leg extensions: 10x95 lbs, 6x105
standing calves raise: 30x500 lbs
seated calves raise: 25x88 lbs, 25x88, 22x88 (damn those destroyed my calves and it's still painful)
lateral crunch: 2 sets of 15 for each side
sit-up: 25, 30
deadlift: 3x154 lbs, 4x176

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 Post subject: Re: Training Log
PostPosted: Sat Jan 31, 2009 1:59 am 
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Location: Enroute to 58
looks like you're getting some serious work done!
Good for you!
Hang tough!

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 Post subject: Re: Training Log
PostPosted: Wed Feb 04, 2009 6:13 pm 
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Elephant
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Posts: 2874
Location: Montreal
After feeling sick for like 2 full weeks now I finally feel better, god it feels good to have the energy and will to do more things again, went to the gym yesterday, didn't note everything, just did lots of random exercices in supersets.

Tuesday 3 feb

lying leg curls: 15x115

standing 1 leg lift : 10x50lbs

front squats with 100 lbs

machine bench press: 12x135

hack squat with 88 lbs

1 arm dumbbell rows: 8x65, 8x65, 10x65, 10x65

one straight arm pulldown to thigh: 12x30

leg lift: 10x115

bench press with guided bar: 3x95, 1x105, 10x66

leg press horizontal machine : 10x195, 25x210, 10x225

cable pulldown large grip: 10x105, 5x135

leg press : 8x176, incomplete reps with 220 lbs

sets of pull-ups

cable rows close grip : 15x110, 10x120, 10x135

calves raise: 15x500 . one calf: 8x350, 10x300

seated calves raise: 10x100, 88x20, 8x100

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 Post subject: Re: Training Log
PostPosted: Wed Feb 04, 2009 6:22 pm 
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Elephant
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Posts: 1972
Glad your feeling better. Did you have the flu?

Looks like you're back in the saddle!

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 Post subject: Re: Training Log
PostPosted: Sun Feb 08, 2009 12:37 pm 
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Elephant
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Posts: 2874
Location: Montreal
yeah I had a virus or something. And I couldn't sleep for a week because of my teeths.


I do a mini detox each morning : water, limes, grapefruits, Vega, etc... pissing litres each morning. Having more consistants meal only after 2-3 pm.

Friday I did a full body workout again, because I trained only twice last week.

I also never really thinked about how much the empty barbell weight, realized some are pretty heavy like 40 pounds or so, so now I feel better knowing that I was in fact benching 40 pounds more than what I wrote in all my previous posts, same with deadlift, etc...

Did lots of exercices again because only about 1-3 sets per exercice in supersets.
Did more than what I noted here.

FRIDAY 6 FEB

25 dips
chest press w/dumbbells : 12x35's, 5x45's
1 arm dumbell row: 10x70
deadlift 1x260
hack squat 12x132
bench press with guided bar: 2x132
squats 8x132... I can't do squats properly, it always hurt in my inner left thigh :roll: perhaps I don't do them well
leg extension: 10x120, 8x160, 6x195
1 bicep curl : 8x40
clean & press : 1x95
bench press machine : 3x150

Some pull-ups, sit-ups, calves raise, tricep pushdowns, etc...

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 Post subject: Re: Training Log
PostPosted: Thu Feb 12, 2009 8:07 am 
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Elephant
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Posts: 2874
Location: Montreal
MONDAY 9 feb
shoulders, traps

military press
8x75, 5x80

shrugs w/ dumbbells
12x70's, 12x75's, 6x85's

lateral raise
15x35, 12x35, 6x40

one arm dumbbell press
8x40, 13x35

front raise alternate arms
20x30's

clean & press
8x40, 12x35


TUESDAY
legs

leg press
12x210

hack squat
12x110

leg curl
12x120

leg extensions
10x135, 8x150

squats
10x80, 12x70

seated calves raise
18x110, 18x132


WEDNESDAY
back

one arm cable rows
8x75

barbell rows
15x75

cable pulldown large grip
6x150 and regressive : 8x135, 12x120...

some pull-ups, etc...

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