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 Post subject: Re: evolveahimsa's bodybuilding training log
PostPosted: Sun Jul 26, 2009 12:05 pm 
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Joined: Fri May 22, 2009 7:41 pm
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Location: South Carolina
7-26-2009 today's weight: 148 lbs. goal: 165 lbs.

warm up: 30 dips and a few laps around the track

wide grip chins, weighted with dumbbell: 30 lbs x 5 reps, 40x5, 45x5, 45x5 (hopefully back to 50 by next week)

skullcrushers: 50 lbs x 10 reps, 60x10, 70x10, 75x8, 75x8

tricep machine: 50 lbs x 15 reps, 65x12, 65x12

single arm cable pressdowns for triceps: 125 lbs x 12 reps, 125x12

seated row machine: 140 lbs x 12 reps, 150x12, 165x10, 175x10, 185x10

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 Post subject: Re: evolveahimsa's bodybuilding training log
PostPosted: Sun Jul 26, 2009 7:50 pm 
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Stegosaurus
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Location: Plains, PA
good luck meeting your goal.

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 Post subject: Re: evolveahimsa's bodybuilding training log
PostPosted: Wed Jul 29, 2009 1:16 pm 
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Joined: Fri May 22, 2009 7:41 pm
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Location: South Carolina
7-29-209

Dips: 4 sets of 40 reps, 2 sets of 30+10 reps, 10 reps = 250 dips.
Wide-grip chins, weighted with dumbbell: 30 lbs x 5 reps, 40x5, 50x5, 50x4, 50x3

slightly better time than usual, this only took 45-50 minutes today.

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 Post subject: Re: evolveahimsa's bodybuilding training log
PostPosted: Fri Jul 31, 2009 6:44 pm 
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Joined: Fri May 22, 2009 7:41 pm
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Location: South Carolina
7-31-2009 had a 24oz arizona tea energy drink before hitting the gym and was quite stomach sick

warm up: 2 sets of 40 reps on dips and then a few sets of chins
static bench press, starting point with arms at right angles, press to full extension and hold for 12-15 seconds: 185, 205, 225
skull crushers: 50 lbs x 10 reps, 60x8, 70x8, 75x8, 75x8 (damn, when will I be able to increase the weight with these?!?!)
dumbbell hammer curls: 3 sets of 6 reps with 40 lb dumbbells (these sucked today too)
single-arm cable pressdowns: 3 sets of 115 lbs x 12 reps
reverse-grip barbell curls: 50 lbs x 8 reps, 60x10, I can't remember if I did a third set

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 Post subject: Re: evolveahimsa's bodybuilding training log
PostPosted: Wed Aug 05, 2009 9:44 am 
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Joined: Fri May 22, 2009 7:41 pm
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Location: South Carolina
8-4-2009: Perhaps I should be rethinking my attempts at gaining weight. A typical day of food is 4 servings of oatmeal for breakfast and some fruit (700 calories and ~20 g protein), a peanut-butter fruit smoothie after the gym (500-600 calories, ~20-25 g protein) and usually a big dinner of tacos and guacamole or pasta and marinara etc. (1000+ calories, 30+ g protein), with a few snacks (sunflower seeds, fruit, etc.) during the day. Although I am gaining weight ever so slowly (about 152 pounds now), my bodyfat percentage seems to be increasing rapidly according to my scale. Before starting the weight gain program I would do a decent bit of low impact cardio, mostly walking and biking and I was not as good about making sure I got enough calories and sleep in per day. I always stayed around 140-145 with 10-12% bodyfat (see profile pic to the left). There is less vascularity now than in the pic to the left. Now that I am up to 152, my scale reads 14-15% bodyfat (which I am hoping is not accurate). I feel like my numbers in the gym are decent (I can do 50 dips in a row now and I can do a few weighted chins), and I still have a visible six-pack when flexing... but I am starting to get a bit insecure about it all because of the bodyfat scale. I cut out cardio and have generally been more sedentary since I started to attempt gaining weight (because I usually can't gain weight for shit being so ectomorphic) and I thought it was going well... maybe I will have to concede to start taking protein shakes or other expensive and not-so-tasty supplements like everyone else does. Or maybe it is better to be skinny and ripped than larger and less cut (it is not my opinion that counts, whatever the ladies prefer)??

Dips: 2 sets of 40 reps
Static bench press hold, starting point with arms at right angles, press to full extension and hold for 12-15 seconds: 185 lbs, 205, 225, 235
Dips: 2 sets of 40 reps
Skullcrushers: 60 lbs x 10 reps, 70x8, 75x9, 75x8
Wide-grip chins, weighted with dumbbell: 30 lbs x 5 reps, 40x6 (was not scheduled to do these today but wanted to impress a chic at the gym)
Dips: 1 set of 40 reps

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 Post subject: Re: evolveahimsa's bodybuilding training log
PostPosted: Wed Aug 12, 2009 12:51 pm 
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Joined: Fri May 22, 2009 7:41 pm
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Location: South Carolina
surfing injuries and too much partying caused me to miss a few workouts, but today's workout was good!

8-12-2009

Dips: 1 set of 50 reps, then 1 set of 40 reps plus 10 more reps

Static bench hold (press bar up and hold above chest for 15 seconds) 135 lbs, 185, 205, 225, 235

Dips: 1 set of 40 reps plus 10 more reps

Skullcrushers: 50 lbs x 10 reps, 60x10, 70x10, 70x10, 70x10

Dips: 1 set of 40 reps

I wanted to do a bit more for triceps, but I was already over 60 minutes by this point

8-14 and 8-15 are going to go here since they are not worthy of new posts.

8-14 was supposed to be back and biceps day but I just felt weak. Dips: 1 set of 40 reps. Chins: 4 sets of 10 reps. Tried to do some rows for back and a few curls but I just got frustrated and left.

8-15 was supposed to be biceps but numbers were pathetically low. After some dips and a few laps around the track I did 5 or 6 sets of dumbbell hammer curls but only with 35lb dumbbells today ; ( Did half a dozen sets of the preacher curl machine, but I really do not like how it feels. Tried to do some more dumbbell curls and then some barbell curls but it did not work out well so I just did 3 sets of reverse grip curls with a 60lb barbell, but could only do 6-8 reps instead of the usual 12 or so. Not sure what the deal is (other than that calories are a bit lower since I removed most of the fruit juice and white flour in my diet). Frustrating to say the least.

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 Post subject: Re: evolveahimsa's bodybuilding training log
PostPosted: Wed Aug 19, 2009 11:58 pm 
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Joined: Fri May 22, 2009 7:41 pm
Posts: 50
Location: South Carolina
8-19-2009. oats, PB smoothie, pasta, PB smoothie, beans and guacamole.

evening workouts work much better for me. I ate a ton of pasta and salad before the gym too.

50 dips
10 chin ups
incline bench: 110x10, 140x8, 140x8, 140x8
dumbbell hammer curls: 35x10, 35x10
50 dips
some ab crunches
50 dips
skull crushers: 50x10, 60x10, 70x10, 70x9
reverse-grip barbell curls: 50x10, 60x10, 60x10, i think i did one more set of 60x10

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 Post subject: Re: evolveahimsa's bodybuilding training log
PostPosted: Sat Aug 22, 2009 1:17 pm 
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Joined: Sun Dec 14, 2008 11:58 pm
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Location: Plains, PA
I agree I always feel stronger at night too. glad you've recovered from your injuries.

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 Post subject: Re: evolveahimsa's bodybuilding training log
PostPosted: Sun Aug 30, 2009 10:40 am 
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Joined: Fri May 22, 2009 7:41 pm
Posts: 50
Location: South Carolina
Fortunately, I have been more slack about updating this log than I have about working out.

I have started trying to bench press a bit again (it has been almost 6 months since the shoulder injury). Should still makes funny popping noises when doing dips but the only pain is when I bench and it is feeling better everyday... i think/hope ; )

Still doing lots of dips and a decent amount of chins, curls, skullcrushers, etc.

Worked out with a friend on friday and did a very fast-paced workout (only resting 30-60 seconds after each set; i am used to 2+ minutes) so I didn't use quite as much weight as usual, but we did a few exercises I don't normally do and I was decently sore the next day.

I am working on muscle-ups
, I really want to be able to do these on a straight bar with great form. right now the transition from chin to dip is lopsided and i can only do a few of these anyway. but this will change!

Do lots of people here do crossfit? I wonder how many people here can do muscle-ups. I have never seen anyone at either gym i go to even attempt muscle-ups, but i am definitely telling my friends about these.

http://www.youtube.com/watch?v=X2Sr6FFdcII&feature=related DAMN! that video makes me look like a little bitch

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 Post subject: Re: evolveahimsa's bodybuilding training log
PostPosted: Sun Aug 30, 2009 10:52 am 
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Joined: Mon Apr 13, 2009 10:28 pm
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Location: San Jose, CA
I've never heard of a muscle-up before but dear God those look TOUGH!

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 Post subject: Re: evolveahimsa's bodybuilding training log
PostPosted: Mon Aug 31, 2009 6:57 pm 
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Joined: Fri May 22, 2009 7:41 pm
Posts: 50
Location: South Carolina
8-31-2009. weight: 150 lbs

4 servings oatmeal (20g protein), sunflower kernels (15-25g protein?), banana, banana, peanut butter banana fruit smoothie (20+g protein), lentil soup with olive oil (18g protein), wheat bagel with smart balance (8g protein)

Lots of chins and a few awkward lopsided muscle-ups.
More chins, 8 or 10 sets of 8 or so, I lose count trying to do muscle-ups.
Skullcrushers: 50x10, 60x10, 65x8, 65x9, 65x9
More chins
Tricep pressdowns on cables: 150x15, 170x15, 170x15, 170x15 (the weight stack says 170 but I know that can't be the true resistance)
Anterior deltoid dumbbell raises: 10lb dumbbells, 3 sets of 10 reps
Lateral deltoid dumbbell raises: 10lb dumbbells, 3 sets of 10 reps



8-30-2009. weight: 152 lbs

4 servings oatmeal (20g protein), peanut butter banana fruit smoothie (20+g protein), lima beans with smart balance (30g protein), sweet potato with smart balance, blue corn tortilla chips

50 dips
Lots of chins (attempting muscle-ups)
50 dips
Incline bench press: 100x10, 120x10, 140x8, 140x8, 140x8
50 dips
A few more chins

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 Post subject: Re: evolveahimsa's bodybuilding training log
PostPosted: Wed Sep 09, 2009 8:52 pm 
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Joined: Fri May 22, 2009 7:41 pm
Posts: 50
Location: South Carolina
I was shocked to have a great workout today, despite having taken a week off from the gym. I tried to eat really well while camping (fire-roasted bagels with avocado and tomato were definitely a highlight!) and even after all the beer, I still managed to lose three or four pounds : (
Hiking was fun and I got to do some rock climbing around a waterfall before I busted my ass!



3 servings oatmeal (15g protein), vitamin c pill, multivitamin, lots of sunflower kernels (15-25 g protein) , 1.5 bananas, peanut butter banana fruit smoothie (20+g protein), and tacos with beans, tomatoes, and guacamole (30g protein).

1 awkward lopsided muscle-up
rest
another awkward lopsided muscle-up
rest
another awkward lopsided muscle-up
rest
another awkward lopsided muscle-up
Incline bench press: 100x10, 100x10, 120x10, 135x8, 135x8, 135x7
4 sets of 10 chin-ups in between sets of benching. Then 2 sets of 5-6 chin-ups afterward.

The shoulder still hurts like a bitch (after workouts, usually not during).

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Last edited by evolveahimsa on Wed Oct 21, 2009 11:21 pm, edited 1 time in total.

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 Post subject: Also made the switch to all organic food.
PostPosted: Wed Oct 21, 2009 11:19 pm 
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Joined: Fri May 22, 2009 7:41 pm
Posts: 50
Location: South Carolina
Took a month off seeing if the shoulder injury is going to get any better. it probably isn't.

I don;t have much time for the gym lately.

But I have been doing chin-ups every other day.

I do as many wide pronated grip chins, then narrow the grip a bit and do a few more. rest 5-10 seconds, switch to a medium supinated grip and do a few more. rest 5-10 seconds and then do 2-3 more with a narrow supinated grip.

today it went: 16,4,5,2

I need to get back into dips at least on weekends if nothing else.

Also made the switch to all organic food. I spend more and am probably going to lose weight, but at least i won't be poisoning my body with chem residues or contributing to enviro degradation anymore.

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 Post subject: Re: evolveahimsa's bodybuilding training log
PostPosted: Thu Oct 22, 2009 4:37 am 
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Stegosaurus
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Posts: 3395
Sorry about the shoulder injury. I really hope it gets better for you. Nothing worse then to have an injury
to put you back.

Do you know remember what kinda exercise you did that tweaked it again?

I know from my past shoulder injury. I tweaked it again from doing kind of exercises I shouldn't of done in the first place. But after not feeling anything for over a year and half. I didn't even think of it. But now I'm really cautious.

I now have to avoid any dips, chin ups, hanging abs, front raises, any fly exercises, low weight on skull crushers, tbars, bent over rows, dead lifts, press.

I don't know if you want think about a shoulder rehab, physio or get a MRI on your shoulder. Not sure if thats what you want to look into. But it's worth getting check out in the long run. This has really help me.

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