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 Post subject: Pofi's log
PostPosted: Fri Apr 10, 2009 3:34 pm 
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Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
OK...time to lay the foundation of my log. I'll try to keep this up to date but first need to post some basic stuff.

On the 10th of march I joined a gym to get serious with training. Before that I used the possibilities at home (bench and some weights, body weight exercises) but not regularly. More about the history is written in my introduction.

As the gym has put numbers on the different machines I'll use those to specify the exercises with machines in this log.

So here is the list of machines that I'll be extending as I change my workout. As I'm not sure how to translate the movements on the machines into common names for exercises I just list the numbers and the muscles that should be trained. If anyone has a better idea to display that...please step forward...

Code:
Number    Muscles trained
A1        gluteus maximus, erector spinae, biceps femoris, semitendinosus muscle
A3        gluteus medius, gluteus minimus
A4        adductores
B1        quadriceps femoris
B5        biceps femoris, semitendinosus muscle
B7        biceps femoris, semitendinosus muscle
C3        teres major, biceps brachii
C5        deltoids, rhomboids, trapezius, teres major
C7        teres major, biceps brachii, rhomboids, trapezius (middle part)
F2        rectus abdominis
F3        erector spinae, quadratus lumbarum

To have a good starting point for this log I'l list the progress so far, starting from the 10th of march to the 8th of april. Table shows number of machine and starting to current weight. I'll skip the repetitions for this overview but the "target" zone is 12-15 repetitions, although all exercises are done in one set with as many reps possible. If I get more than 15 reps...the weight will be increased by 5-10% for the next set. Less than 12 reps...weight will be decreased by 5-10%.

Code:
Number    Weight in pounds
A1        80->130
A3        60->80
A4        70->130
B1        70->112
B5        122 (switched to this one recently from B7)
B7        88->122
C3        100->132
C5        80->90 (shortly at 100 but had to go down again)
C7        80->120
F2        44->68
F3        60->90


Normally I added a few extra exercises to this plan...and I'll be getting back to doing that...if my injury is completely healed. The left shinbone still has a slight swelling but is nearly healed so far. Still have to be careful though. And the right wrist is getting better but there is still a problem in the area of trapezoid, trapezium and scaphoid. The hand is usable but cannot take too much pressure or weight.

Phew...quite a long intro :D


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 Post subject: Re: Pofi's log
PostPosted: Mon Apr 13, 2009 8:59 am 
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Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
OK...update for friday the 10th and today the 13th of april:

10th
Before training
Smoothie with lettuce, tomatoes, kiwi fruits, pepper, basil, carrots, bananas
Total 475 calories, 14.34g protein, 88.23g carbohydrates, 3.79g fat
Training (about 1h)
A1 18reps x 140pounds
F3 16reps x 90pounds
F2 13reps x 68pounds
C7 18reps x 126pounds
C5 16reps x 90 pounds
C3 19reps x 138pounds
B5 14reps x 128pounds
B1 15reps x 118pounds
A3 18reps x 84pounds
A4 16reps x 136pounds
After training
Kidney beans, mushrooms, tomatoes, dried figs, avocados, almonds
Total 1417 calories, 69.65g protein, 180.43g carbohydrates, 45.43g fat

Total of day 3069.8 calories, 115.92g protein, 473.95g carbohydrates, 71.89g fat


13th
Before training
kidney beans, mushrooms, tomatoes
Total 626 calories, 52.55g protein, 94.84g carbohydrates, 3.89g fat
Training (about 1h)
A1 19reps x 148pounds
F3 15reps x 90pounds
F2 14reps x 68pounds
C7 16reps x 134pounds
C5 17reps x 90 pounds
C3 15reps x 144pounds
B5 15reps x 128pounds
B1 18reps x 118pounds
A3 15reps x 88pounds
A4 15reps x 142pounds
After training
Bananas, avocados, hazelnuts, kiwi fruits
Total 1418 calories, 18.47g protein, 149.57g carbohydrates, 80.28g fat

Total of day 3234.8 calories, 124.08g protein, 466.57g carbohydrates, 91.38g fat


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 Post subject: Re: Pofi's log
PostPosted: Wed Apr 15, 2009 2:06 pm 
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Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
15th of april

Before training
Salad with rocket, tomatoes, mushrooms, soy sprouts, corn, kidney beans and cabbage, three bananas
Total 615 calories, 19.16g protein, 121.21g carbohydrates, 4.06g fat
Training (about 1h)
A1 21reps x 156pounds
F3 16reps x 90pounds
F2 15reps x 68pounds
C7 15reps x 140pounds
C5 15reps x 90 pounds
C3 18reps x 144pounds
B5 15reps x 128pounds
B1 15reps x 124pounds
A3 14reps x 88pounds
A4 17reps x 142pounds
After training
Kidney beans, almonds, sultanas
Total 1437 calories, 61.13g protein, 165.3g carbohydrates, 57.34g fat

Total of day 3737.3 calories, 121.3g protein, 528.6g carbohydrates, 117.73g fat


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 Post subject: Re: Pofi's log
PostPosted: Fri Apr 17, 2009 2:23 pm 
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Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
17th of april

Before training
Salad with lettuce, tomatoes, corn, kidney beans, olives and cabbage, three bananas
Total 683 calories, 14.01g protein, 127g carbohydrates, 10.84g fat
Training (about 1h)
A1 17reps x 164pounds
F3 17reps x 90pounds
F2 14reps x 68pounds
C7 17reps x 140pounds
C5 19reps x 90 pounds
C3 15reps x 152pounds
B5 15reps x 128pounds
B1 15reps x 124pounds
A3 15reps x 88pounds
A4 13reps x 150pounds
After training
Kidney beans, almonds, grape seed drink
Total 1282 calories, 64.67g protein, 97.48g carbohydrates, 71.19g fat

Total of day 3582.4 calories, 111.47g protein, 466.83g carbohydrates, 134.98g fat


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 Post subject: Re: Pofi's log
PostPosted: Mon Apr 20, 2009 3:11 pm 
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Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
20th of april

Before training
Salad with lettuce, tomatoes, corn and cabbage, three bananas
Total 1035 calories, 24.44g protein, 208.25g carbohydrates, 8.32g fat

Training (about 1h)
A1 15reps x 172pounds
F3 18reps x 90pounds
F2 13reps x 68pounds
C7 12reps x 148pounds
C5 12reps x 100 pounds
C3 15reps x 152pounds
B5 15reps x 128pounds
B1 15reps x 124pounds
A3 15reps x 88pounds
A4 14reps x 150pounds

Negative concentration curl: each side 15reps x 10kg

After training
Kidney beans, almonds, kiwi fruit, figs
Total 1671 calories, 71.09g protein, 183.41g carbohydrates, 71.22g fat

Total of day 4006.2 calories, 130.53g protein, 606.93g carbohydrates, 108.93g fat


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 Post subject: Re: Pofi's log
PostPosted: Wed Apr 22, 2009 3:05 pm 
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Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
22th of april

Before training
Salad with rocket, tomatoes, kidney beans, soy sprouts and cabbage, four bananas
Total 672 calories, 24.95g protein, 131.79g carbohydrates, 2.72g fat

Training (about 1h)
A1 18reps x 172pounds
F3 20reps x 90pounds
F2 15reps x 68pounds
C7 14reps x 148pounds
C5 15reps x 100 pounds
C3 15reps x 152pounds
B5 15reps x 128pounds
B1 18reps x 124pounds
A3 13reps x 88pounds
A4 17reps x 150pounds

Concentration curl: each side 5reps x 20kg
Negative concentration curl: each side 15reps x 10kg
Some crunches and push-ups (didn't count the reps)

After training
Kidney beans, almonds, kiwi fruit, shake with sultanas, soy and grape seed powder
Total 1746 calories, 94.66g protein, 133.6g carbohydrates, 91.74g fat

Total of day 4202.8g calories, 159.83g protein, 489.34g carbohydrates, 171.32g fat


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 Post subject: Re: Pofi's log
PostPosted: Wed Apr 22, 2009 4:06 pm 
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Stegosaurus
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Joined: Mon May 21, 2007 3:25 pm
Posts: 3395
Nice looking Log Pofi :)

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Robert wrote:
My knee muscles look totally sweet where I'm holding my weiner.


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 Post subject: Re: Pofi's log
PostPosted: Sat Apr 25, 2009 12:58 am 
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Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
Thanks Tasha.

So far I'm concentrating on the days I work out, especially before and after training. But if there is something you guys would like to see me post here...just say so... :wink:


Last edited by Pofi on Sat Apr 25, 2009 1:52 am, edited 1 time in total.

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 Post subject: Re: Pofi's log
PostPosted: Sat Apr 25, 2009 1:47 am 
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Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
24th of april

Before training
Salad with lettuce, tomatoes, soy sprouts, mushrooms, cucumber and cabbage, three bananas
Total 342 calories, 9.02g protein, 68.83g carbohydrates, 1.64g fat

Training (about 1h)
A1 15reps x 182pounds
F3 12reps x 100pounds
F2 14reps x 68pounds
C7 15reps x 148pounds
C5 12reps x 100 pounds
C3 12reps x 152pounds
B5 15reps x 128pounds
B1 15reps x 130pounds
A3 15reps x 88pounds
A4 12reps x 158pounds

Negative concentration curl: each side 15reps x 10kg
French curls: 10reps x 20kg (10kg each side)
Some crunches, push-ups and blanks

After training
Dates, salad with kidney beans, mushrooms, tomatoes, lettuce, kiwi fruit
Total 1451 calories, 51.27g protein, 289.83g carbohydrates, 5.81g fat

Total of day 3740.2g calories, 105.11g protein, 605.37g carbohydrates, 90.6g fat


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 Post subject: Re: Pofi's log
PostPosted: Mon Apr 27, 2009 2:50 pm 
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Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
27th of april

Before training
Salad with lettuce, tomatoes, soy sprouts, cucumbers, corn, cabbage and some salad dressing with vinegar and oil, four bananas
Total 837 calories, 15.01g protein, 153.77g carbohydrates, 15.31g fat

Training (about 1h)
A1 15reps x 182pounds
F3 13reps x 100pounds
F2 14reps x 68pounds
C7 15reps x 148pounds
C5 14reps x 100 pounds
C3 13reps x 152pounds
B5 15reps x 128pounds
B1 13reps x 130pounds
A3 15reps x 88pounds
A4 14reps x 158pounds


F2 5reps x 78pounds
Negative concentration curl: each side 20reps x 10kg
French curls: 10reps x 20kg (10kg each side)


After training
Hazel nuts, smoothie with lettuce, tomatoes, soy, sultanas, loquats, and grape seed powder
Total 1324 calories, 94.88g protein, 74.49g carbohydrates, 69.97g fat

Total of day 3795.1g calories, 144.02g protein, 434.49g carbohydrates, 157.1g fat


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 Post subject: Re: Pofi's log
PostPosted: Mon Apr 27, 2009 3:02 pm 
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Elephant
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Joined: Sun Jun 08, 2008 9:22 am
Posts: 1074
Location: Germany
i don't get this log. don't you know how to call the excercises you're doing? no offense but like this i'm actually not able to say anything about your training cause i simply don't know what you're doing.

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The Squat:

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 Post subject: Re: Pofi's log
PostPosted: Mon Apr 27, 2009 3:41 pm 
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Gorilla
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Joined: Fri Jan 16, 2009 8:57 am
Posts: 862
Location: Cheyenne, WY
Yeah.. no offense if it works for you - by all means stick with it.. But Im so lost..

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http://www.youtube.com/watch?v=9lEUynhgMg8

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 Post subject: Re: Pofi's log
PostPosted: Mon Apr 27, 2009 3:46 pm 
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Elephant

Joined: Wed Jan 10, 2007 12:48 pm
Posts: 2960
Location: Stockholm, Sweden.
Yeah you should start posting the name of the excersise. There are a lot of different ones for every musclegroup.

And soy is not something you should eat raw (sprouted). It's dangerous because of some antinutrients, same goes for kidney beans. Go with mung beans and lentils.

_________________
cubby2112 wrote:
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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 Post subject: Re: Pofi's log
PostPosted: Tue Apr 28, 2009 3:00 am 
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Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
xphilx wrote:
i don't get this log. don't you know how to call the excercises you're doing? no offense but like this i'm actually not able to say anything about your training cause i simply don't know what you're doing.


Well...lets see if it helps you if I put up the names they have on the websites of the producers of the machines I use. Numbers link to the decription and picture of the machine (if available online):

Number Name
A1 hip extension
A3 hip abduction
A4 hip adduction
B1 leg extension
B5 prone leg curl
B7 seated leg curl
C3 torso arm
C5 rear delt pec fly
C7 seated row
F2 core ab isolator
F3 lower back

Not all the machines shown in the links are the ones that are available in my gym but they are similar, maybe some older models. I just found a description of the exercises on the website of a similar gym. You can look them up here. They also offer a tour through the studio and some photos.

If any of you guys know how I can log my training sessions in a way, so that they are more useful to you or you at least get the idea of what I'm doing, please let me know. I would love to modify the log accordingly. :D


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 Post subject: Re: Pofi's log
PostPosted: Tue Apr 28, 2009 3:18 am 
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Rabbit

Joined: Sun Mar 29, 2009 12:22 pm
Posts: 112
Location: Germany
xjohanx wrote:
And soy is not something you should eat raw (sprouted). It's dangerous because of some antinutrients, same goes for kidney beans. Go with mung beans and lentils.


Well...about the soy. It really are these soy flakes (sorry only in German) I used sparingly so far. According to their website the soy beans are steam heated to get rid of the bitterness and make them suitable for consuption. After that they are rolled into flakes and lightly roasted. So you could say that they are safe to eat but probably not raw anymore.

And the kidney beans are the ones from the tin, which probably are heat treated as well.

I would love to go for sprouting but all my trials so far where rather unsuccessful. Either resulting in no sprouts at all or growing mold after a short time. If you have any hints how to successfully sprout...I'm all ears.


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