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EliteDad's Training & Diet Journal


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Yeah I liked it alot!!!! The race and the scrambled tofu!!!

 

Today was just a CARDIO Day!!!

 

went to the gym earlier today, and did 1 HOUR on the Bike set on HILLS, Level 12

 

DIET:

 

6:30am: 5 VEGAN Pancakes, 1 pear

9:30am: carrots with Hummus, 1 kiwi, 1 pear

12:30pm: post workout shake with creatine, large salad with chickpeas, sunflower seeds, and dressing

3:00pm: handful of nuts 2 kiwis

5:00pm: leftover scrambled tofu and potatoes

7:15pm: carrots, and handful of nuts

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Hey everyone today was the start of my last Light week before I change things up!!!

 

Today was TRI'S & BI'S!!!

 

Started with 10 minutes on the bike on hills, level 12, Then:

 

Skullcrushers:

1 x 12 @ 50lbs

4 x 10 @ 50lbs

 

Close Grip Bench:

1 x 12 @ 50lbs

4 x 10 @ 50lbs

 

Rope Tricep Pushdowns:

1 x 12 @ 40lbs

4 x 10 @ 40lbs

 

DB Tricep Extensions:

1 x 12 @ 35lbs

4 x 10 @ 40lbs

 

E-Z Bar Preacher Curls:

1 x 12 @ 50lbs

4 x 10 @ 50lbs

 

Alt Hammer Curls:

1 x 12 @ 20lbs

4 x 10 @ 20lbs

2 Arm High Cable Curls:

1 x 12 @ 20lbs

4 x 10 @ 20lbs

 

Then finished up with 20 minutes on the bike, hills, level12

 

DIET:

 

6:00am: 3/4 cup oatmeal with mixed berries, 1 pear

9:00am: carrots and Hummus, 2 kiwis

12:00pm: salad with chickpeas, cucumbers, sunflower seeds, bean burrito

3:00pm: 1 kiwi

5:30pm: postworkout shake with creatine

8:30pm: vegetarian baked beans small salad

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Hey everybody, today was SHOULDERS!!!

 

Started with 10 minutes on the Treadmill, then:

 

Shoulder Press:

1 x 12 @ 100lbs

4 x 10 @ 100lbs

 

DB Lat Raises:

1 x 12 @ 25lbs

4 x 10 @ 25lbs

 

DB Front Raises:

1 x 12 @ 15lbs

4 x 10 @ 20lbs

 

DB Shrugs:

1 x 15 @ 70lbs

4 x 15 @ 80lbs

 

Then did 25 minutes on the Treadmill, random, speed 3.5-5.8 incline: 2.0 - 5.5

 

DIET:

 

6:00am: 3/4 cup oatmeal with 1/2 cup mixed berries, 1 bannana

9:00am: 1 pear, carrots with hummus, 1 kiwi

12:00pm: salad with cucumbers, chickpeas,and sunflowerseeds, and 1 bean and rice burrito

3:00pm: 1 bannana,

5:30pm: post workout shake with creatine

7:00pm: homemade VEGAN Chili

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meals and everything looking good!

 

 

Thank you very much!!!

 

Today was LEGS!!!!

 

Started with 10 minutes on the Crossramp Machine, then:

 

Smith Squats:

1 x 12 @ 215lbs

1 x 10 @ 215lbs

3 x 10 @ 235lbs

 

Kneeling Leg Curls:

1 x 12 @ 60lbs

4 x 10 @ 60lbs

 

Leg Extensions:

1 x 12 @ 145lbs

4 x 10 @ 145lbs

 

Glute Isolator:

1 x 12 @ 30lbs

4 x 10 @ 30lbs

 

Donkey Calf Raises:

1 x 15 @ 280lbs

4 x 15 @ 280lbs

 

DIET:

 

 

6:00am: 3/4 cup oatmeal with 1/2 cup mixed berries, 1 bannana

9:00am: 1 kiwi, 1 pear, carrots with Humus

12:00pm: salad with cucumbers, chickpeas, onions, and tomatoes, 1 scrambled tofu

3:00pm: 1 bannana

5:30pm: post workout shake, with creatine

7:00pm: 3 bean burritos

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Your diet and training are looking good.

Nice weight on the Smith machine squats

 

Thanks Joel, I appreciate you stopping by, I will have a new routine for you to look at in a day or two!!

 

Today was BACK DAY!!!

 

Started with 10 minutes on the Treadmill, then:

 

Assisted Pullups:

1 x 12 @ 140lbs

4 x 10 @ 130lbs

 

Wide Grip Lat Pulldowns:

1 x 12 @ 140lbs

4 x 10 @ 140lbs

 

DB Rows:

1 x 12 @ 65lbs

4 x 10 @ 65lbs

 

High Lat Row Machine:

1 x 12 @ 160lbs

4 x 10 @ 180lbs

 

Then did another 25 minutes on the Treadmill

 

DIET:

 

6:00am: 3/4 cup oatmeal, 1/2 cup mixed berries, 1 bannana

9:00am: carrots, with Hummus, 2 kiwis

12:30pm: salad with cucumbers, tomatoes and onions

3:00pm: 1 bannana

5:30pm: post workout shake

7:30 3 bean burritos

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Hey people, today was CHEST DAY!!!

 

Started with 10 minutes on the Treadmill, then:

 

Incline Press machine:

1 x 12 @ 100lbs

1 x 10 @ 100lbs

3 x 10 @ 120lbs

 

Flat Bench DB Press:

2 x 12 @ 45lbs

3 x 10 @ 50lbs

 

Decline Bench press:

1 x 12 @ 95lbs

3 x 10 @ 105lbs

 

Peck Deck:

5 x 10 @ 130lbs

 

Assisted Dips:

4 x 10 @ 150lbs

 

Then did another 20 minutes on the Treadmill

 

DIET:

 

6:30am: 4 VEGAN Pancakes, 1 bannana

9:30am: 1 pear, 2 kiwi

12:00pm: salad with all the fixings(VEGAN Wise)

3:00pm: 1 bannana

5:30pm: post workout shake

8:00pm: big Black bean, pinto bean and rice burrito with onions, jalapenos, and pico de galo sauce

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Thanks Mary, Sorry took the last 2 days off, Daughter had a softball tournament, we are really getting them ready, for July, we have their 16 & under World Series to play in in Florida, so we have been hitting the tournament and practices hard!!! Anyway they took First this week, and are looking awesome!!!

 

Yesterday was just Cardio.

 

Today I started a new Routine, Thanks to Joelk!!!

 

Today was CHEST & BI'S!!!

 

Started with 10 minutes on the Crossramp Machine, then did:

 

Bench Press:

Warm-up set of 1 x 15 @ 95lbs

3x 8 @ 135lbs

1 x 7 @ 135lbs

 

Incline DB Press:

2 x 8 @ 60lbs<--NEW PR!!!

1 x 7 @ 60lbs

 

Assisted Dips:

3 x 10 @ 130lbs

 

BB Curls:

Warm-Up 1 x 15 @ 45lbs

1 x 8 @ 65lbs

1 x 8 @ 65lbs

 

Alt DB Curls:

3 x 10 @ 25lbs

 

Then did another 20 minutes on the Crossramp Machine

 

DIET:

 

6:00am: 3/4 cup oatmeal mixed with 1/2 cup mixed berrries, 1 pear

9:00am: Hummus with carrots, 2 kiwis

12:00pm: large salad with tomatoes, cucumbers, onions, spiniach and dressing

3:00pm: 1 pear handful mixed nuts

5:00pm: post workout shake with Creatine

7:00pm: 2 bean burritos

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Hey fellow VEGANS!!! Today was:

 

LEGS!!!!

Started with 10 minutes on the Treadmill, then:

 

Squats:

4 x 10 @ 205lbs

 

Leg Press:

3 x 12 @ 390lbs

 

BB Lunges:

2 x 10 @ 40lbs

1 x 8 @ 40lbs

 

Lying Leg Curls:

3 x 8 @ 130lbs

1 x 6 @ 130lbs

 

Calf Raises:

4 x 15 @ 150lbs

 

Pretty great workout here, Thanks again JoelK, my legs are JELLO, tomorrow will be aweful!!! haha!!

 

DIET:

6:30am: 3/4 cup oatmeal with 1/2 cup mixed berries, 1 pear

9:00am: 1/4 cup vegetarian baked beans, 1 bannana, 1 kiwi

12:00pm: salad with sunflower seeds, whole wheat pasta, tomatoes, onions, cucumbers and my dressing, 1/4 cup vegetarian baked beans

3:00pm: 1 bannana

5:00pm: post workout shake with Creatine

7:30pm: vegatarian taco salad( Refried beans on multigrain chips with vegetarian cheese,onions, lettuce tomatoes

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good luck with the new routine!

 

 

Thanks so far so good!!!

 

Today was SHOULDERS & TRI'S!!!

 

Started with 10 minutes on the Treadmill, 5 minutes walking finished with 5 minutes of running, then:

 

DB Press:

1 x 12 @ 40lbs( Warm-Up)

2 x 3 @ 50lbs

2 x 6 @ 50lbs

 

DB Lat Raises:

3 x 8 @ 25lbs

 

Lying Rear DB Delt Flyes:

2 x 12 @ 15lbs

1 x 10 @ 15lbs

 

SkullCrushers:

3 x 8 @ 60lbs

1 x 6 @ 60lbs

 

DB Overhead Extensions:

3 x 10 @ 60lbs

1 x 8 @ 60lbs

 

Cardio after workout was daughters softball practice, chasing all the balls being hit in the outfield!!! And there was alot!!!

Just a note from yesterdays workout: MY LEGS ARE KILLING ME!!!!!!!

 

DIET:

6:00am: 3/4 cup oatmeal with 1/2 cup mixed berries, 1 pear

9:00am: hummus and carrots, 1/2 cup brown rice, 1 bannana

12:00pm: salad with wheat noodles, cucumbers, onions, tomatoes and my dressing, and a homemade bean burrito

3:00pm: 1 bannana handful of nuts

4:45 pm: post workout shake with creatine

6:00pm: 2 bean burritos

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Thanks yeah it was awesome!!!

 

Today was BACK DAY!!!

 

Started with 10 minutes on the Crossramp Machione, then:

Assisted Pullups:

1 x 5 @ 130lbs

4 x 5 @ 110lbs

 

BentOver BB Rows:

1 x 12 @ 115lbs(warmup)

2 x 10 @ 135lbs

1 x 8 @ 135lbs

 

DeadLifts:

3 x 10 @ 185lbs

 

One Arm DB Rows:

3 x 10 @ 90lbs

Then finished with 10 minutes on the Bike on hills, and then went to daughters softball practice for 2 hours again and chased balls!!!

 

DIET:

 

6:00am: 3/4 cup oatmeal and mixed berries, 1 bannana

9:00am: 1/2 cup brown rice, hummus and carrots 1 bannana

12;00pm: salad with onions, tomatoes cucumbers and sunflower seeds with my dressing, 1 bean burrito

3:00pm: 1 bannana handful nuts

5:00pm: post workout shake

8:00pm: 2 black bean patties with small salad

 

tomorrow we leave on a 6 hour trip to go play in a softball tournament that we have to play in before we can go in July to Florida for her Softball World Series, so will talk to you all when we get there!!!

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Thanks you two!! Trip was pretty good made it here in a littlt less than 5 hours, we made good time!! Diet today pretty well sucked being on the road for so long!! But hey that is how it is right now with my daughters softball season going on!

Anyway we got to the motel rested a lot, since they don't play till 8:00 am then went to diner, and then ran on the treadmill here at the motel for 45 minutes!! Felt better after that!!

 

Diet:

600am 3/4 cup oatmeal with tbs peanut butter, 1 bannana

9:30am 1 pear handful of nuts

1:00pm 1 bannana and some trail mix

5:00pm 2 bean burritos

8:30 post workout shake with creatine

9:15 will have a sweetpotatoe

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Hey everyone I took Sat. and Sun. off being as how we were at the ballfield all day Sat, Half the day Sun, and thenon the road for another 5 hours!!! Anyway the girls placed 5th, not too bad considering!!! Just a warm up for Florida next month!!! Anyway today was my first day back.

 

CHEST & BI'S!!

 

Started with 10 minutes on the Treadmill, then:

 

Bench Press:

warm-up: 1 x 12 @ 95lbs

4 x 8 @ 145lbs

 

Incline DB Press:

2 x 8 @ 60lbs

1 x 6 @ 60lbs

 

ASssisted Dips:

1 x 10 @ 130lbs

2 x 10 @ 120lbs

 

BB Curls:

1 x 12 @ 45lbs(warm-up)

3 x 8 @ 65lbs

 

Alt DB Curls:

3 x 10 @ 30lbs

 

Then finished up with 20 minutes on the Treadmill

 

DIET:

 

6:00am: 3/4 cup oatmeal with 1/2 cup mixed berries, 1 bannana

9:00am: carrots with hummus, 1 bannana

12:00pm: salad with sunflower seeds, tomatoes, my dressing, 1 bean burrito

3;00pm: 1 bannana

5:00pm: post workout shake with creatine

7:00pm: wheat noodles with stirfry veggies

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