messiers31st Posted March 17, 2010 Share Posted March 17, 2010 I've been lifting for several years now, but I peaked a couple years ago and never did anything about it until now. Now's the time to take it to the next level. I'll be posting my eating log as well as my training log here. My workouts are composed partially from my own knowledge, gleamed from experience, and partially from stealing innovative sessions out of all of y'alls training logs. I'll be checking in here constantly, and I invite constructive criticism, as I'll be incorporating your suggestions into my routines immediately. I'm currently 6'0 and 150 pounds. My goal is to add between 10 to 20 pounds of muscle within the next 2 years, vegan style. Thanks for checking my VBB blog out! Link to comment Share on other sites More sharing options...
messiers31st Posted March 17, 2010 Author Share Posted March 17, 2010 back day at the gym. still kind of worn out and sore from snowboarding sunday. when i went to try and do pullups, i couldn't. my abs are too sore and doing pullups stretched them in a strange way. skipped that. the hyperextensions felt amazing. lat pull downs18 @ 70lb10 @ 110lb10 @ 110lb8 @ 120lb hyperextensions18181815 cable rows10 @ 110lb10 @ 120lb10 @ 120lb10 @ 120lb bent-over dumbbell rows 10 @ 60lbs ea hand10 @ 60lbs ea hand10 @ 60lbs ea hand10 @ 60lbs ea hand didn't have my roommate OR ipod with my tonight, so that's lame. also, what's up with people smelling like cigarettes in the gym? Link to comment Share on other sites More sharing options...
messiers31st Posted March 17, 2010 Author Share Posted March 17, 2010 i'm going to sleep, but here's my eats for the day 730 am - 2 slices of peanut butter toast, 12oz H20900 am - 1 cup oatmeal w/ 1/2 cup blueberries1030 am - 1/2 cup sunflower seeds, 12oz H2012 noon - Whole Foods Black Bean Soup + baguette, 12oz H202 pm - 1/2 pound grapes, 12oz H205pm - 1/2 cup brown rice + leftover chickpea curry (w/ spinach & tomatoes)730 pm - GYM830 pm - post workout smoothie (strawberries, blueberries, mango, 1 heaping scoop rice protein, 1 heaping scoop hemp protein, soymilk)930 pm - entire bunch of asparagus + one head of broccoli + 3 carrots, 16oz H20 need to work on getting more calories in. ain't that the challenge. Link to comment Share on other sites More sharing options...
messiers31st Posted March 19, 2010 Author Share Posted March 19, 2010 yesterday (wednesday 3/16/10) was a bad day. had a raging headache by noon, and definitely was not feeling up to getting into the gym. i still ate alright, not enough, but alright. 8 am- 1 1/4 oatmeal, 12oz H209 am- 1 cup sunflower seeds1030am - odwalla fruit smoothie, bag 'o chips12 noon - 2 chipotle tofu tamales (400 cal)2 pm - 2 chipotle tofu tamales (400 cal)NAP630 pm - bowl of leftover green bean casserole730 pm - 2 cups spinach, 1 avocado, 3 carrots no gym today (3/16/10) Link to comment Share on other sites More sharing options...
messiers31st Posted March 19, 2010 Author Share Posted March 19, 2010 today (thursday, 3/18/10) was much better. got a lot of food in (still working my way up to the intake i want) and got a lot done in the gym. no headache, no excuses. i'm trying to track calories. it's tough. i'll get better at it with time, i'm sure. 730 am - 1 1/2 cups granola w/ raisins + soymilk, coffee830 am - odwalla bar (200 cal), 12 oz H201030 am - 1 1/2 cups trail mix (300 cal), 12 oz H201230 pm - white bean & roasted garlic soup, baguette 2 pm - hummus & red pepper wrap (200 cal)5 pm - 1/2 large yam + can of hominy (~400 cal)630 pm - GYM815 pm - smoothie: 1 cup mangoes, 1 cup blueberries, 1 banana, 2 cups soymilk, 1 heaping scoop of: rice protein, hemp protein, Vega945 pm - 2 cup spinach, 1 avocado, 1 carrot, 1 1/2 cups of broccoli1030 pm - 1/2 cup quinoa, cooked all of y'all who break 4000 cal per day are INSANE, brah. but i'll get there. gym workout tonight consisted of chest, triceps, and a little biceps. flew solo again tonight, but remembered my iPod. *ea delineates in each hand -- i use that alot bench press20 @ bar10 @ 9510 @ 1359 @ 1555 @ 1655 @ 165 decline bench machine 6 @ 90ea6 @ 90ea6 @ 90ea 6 @ 90ea pec deck machine6 @ 1507 @ 1506 @ 1757 @ 175 dips (i haven't done these in FOREVER they are way harder than i remember...)5555 overhead tricep extensions (1st time ever using free weights )10 @ 3510 @ 457 @ 655 @ 65 (ow! i need to lower the weight and focus on form next time.) hammer curls10ea @ 22.5ea10ea @ 22.5ea8ea @ 22.5ea8ea @ 22.5ea machine overhead tricep extensions 10 @ 10010 @ 1158 @ 115 took me about an hour. im going to sleep. late! Link to comment Share on other sites More sharing options...
messiers31st Posted March 27, 2010 Author Share Posted March 27, 2010 the last week has been hectic; it's been difficult to balance work & eating enough to feel that going to the gym would be productive rather than counterproductive. here's my log for tuesday, 3/23/10: 730 am - bowl o' grits (200 cal)900 am - 1/2 cup oatmeal (160 cal)1000 am - soy yogurt (160 cal)12 noon - lentil & spinach soup + baguette (~200 cal) 2 vegan choc. chip cookies (~150 cal)3 pm - 1 cup trail mix (560 cal)5 pm - 2 carrots, 1 cup cauliflower, 2 cups broccoli, full bunch of asparagus (~200 cal)7 pm - vega sport smoothie [1 cup blueberries, vega sport, soymilk] (~250 cal)730 pm - GYM9 pm - 2 cups cooked brown rice, 1 block sprouted tofu (650 cal)SLEEP ~ total calories for the day: 2530 my gym routine on 3/23/10 was chest, tris, and bis again bench press25 @ bar15 @ 957 @ 1356 @ 1555 @ 1655 @ 175 dips10, 9, 8, 6 pectoral fly machine10 @ 808 @ 808 @ 1006 @ 100 hammer curls10ea @ 22.5 ea9ea @ 22.5ea6ea @ 22.5 ea overhead ez curl bar tricep extensions10 @ 3510 @ 358 @ 558 @ 55 preacher curls8 @ 658 @ 658 @ 658 @ 65 Link to comment Share on other sites More sharing options...
messiers31st Posted March 27, 2010 Author Share Posted March 27, 2010 Wednesday, 3/24/10 830 am - 3/4 cup oatmeal (240 cal)930 am - lots o' coffee10 am - package of peanuts (400 cal) crinkle cut chips12 noon - spinach and lentil soup (~200 cal)2 pm - odwalla smoothie (320 cal)5 pm spaghetti (630 cal) total calories for the day = 1750 Ate terribly today, and was falling asleep on the couch, so ended up going to sleep early. Link to comment Share on other sites More sharing options...
messiers31st Posted March 27, 2010 Author Share Posted March 27, 2010 Thursday, 3/25/10 9 am - oatmeal (140 cal)945 am - soy yogurt (160 cal)1015 am - odwalla smoothie (260 cal)noon - lentil bolani (560 cal)2 pm - 1/2 cup brazil nuts (450 cal)6 pm - green smoothie [1 cup mangoes, 1 cup pineapple, 1 cup blueberries, 1 avocado, 1/2 cup spinach, 2 scoops vega, soymilk] (~900 cal)8 pm - GYM930 pm - can of veggie chili (? let's just say about 300 cal) total calories for the day = 2770 worked upper back and shoulders lat pull down12 @ 8012 @ 1009 @ 1209 @ 120 rear delt machine10 @ 4010 @ 509 @ 506 @ 55 reverse grip lats12 @ 80 10 @ 10010 @ 1108 @ 120 military press 10 @ 85 8 @ 1058 @ 1157 @ 115 cable row12 @ 1008 @ 1206 @ 140 lateral raises10 @ 12.5ea6 @ 15ea10 @ 12.5ea10 @ 12.5ea shrugs10 @ 9010 @ 9010 @ 1158 @ 115 Link to comment Share on other sites More sharing options...
messiers31st Posted March 27, 2010 Author Share Posted March 27, 2010 Friday 3/26/10 830 am - 1/2 cup oatmeal (160 cal)10 am - 1 cup oatmeal (320 cal)1130 am - 2 bananas, soy yogurt (200 cal)1230 pm - 2 Amy's Kitchen pot pies (520 cal)4 pm - 1 uncooked cup of lentils (600 cal)630 pm - GYM915 pm – a pizza [onions, spinach, carrots, pinenuts, “cheese”] (1300 cal) total for the day: 3100 cal (woot! ) legs today! squats12 @ bar8 @ 1158 @ 1358 @ 1556 @ 165 lunges 8ea @ 30ea6ea @ 30ea6ea @ 27.5ea6ea @ 27.5ea6ea @ 27.5ea6ea @ 27.5ea hamstring leg curl10 @ 4510 @ 609 @ 609 @ 60 seated calf raises35 @ 6535 @ 6535 @ 6525 @ 65 Link to comment Share on other sites More sharing options...
messiers31st Posted March 27, 2010 Author Share Posted March 27, 2010 (edited) Saturday 3/27 830 am - vega smoothie (1 cup mangoes, 1 cup pineapple, 1 cup mixed berries, 1 banana, 1 cup soymilk, 2 scoops vega, H20) (~300 cal)900 am - 1230 pm - animal shelter (a whole bunch of coffee and water)1 pm - 2 Bob's Red Mill buckwheat pancakes (400 cal) 2 hash brown patties (280 cal)230 pm - GYM4 pm - 3 cups spinach, can of kidney beans, 1 1/2 cup edamane, 1/2 cup brazil nuts so my thinking has always been that I should load in on some carbs before the gym, and give them about an hour or so to digest a little. if anyone sees egregious error in my thinking, let me know! chest, biceps flat bench dumbbells12 @ 40ea11 @ 45ea10 @ 50ea6 @ 60ea5 @ 70ea6 @ 70ea standing cable curls (biceps) 10 @ 30ea10 @ 40ea6 @ 50 ea6 @ 50 ea8 @ 40 ea incline dumbbell press10 @ 45ea6 @ 55ea 6 @ 55ea 6 @ 55ea close grip pullups4, 10, 8, 6 dumbbell flyes12 @ 20ea10 @ 30ea6 @ 30ea Edited March 31, 2010 by messiers31st Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 27, 2010 Share Posted March 27, 2010 so my thinking has always been that I should load in on some carbs before the gym, and give them about an hour or so to digest a little. if anyone sees egregious error in my thinking, let me know! Different things seem to work for different people. Some people like to workout on an empty stomach, some eat a little protein beforehand, etc. I usually eat an orange and a cliffs bar right before I head out the door. Not sure how well that works though, to be honest. It doesn't seem to have much bearing on my energy level. Great log! Keep up the hard work! Link to comment Share on other sites More sharing options...
coroho Posted March 27, 2010 Share Posted March 27, 2010 so my thinking has always been that I should load in on some carbs before the gym, and give them about an hour or so to digest a little. if anyone sees egregious error in my thinking, let me know! Different things seem to work for different people. Some people like to workout on an empty stomach, some eat a little protein beforehand, etc. I usually eat an orange and a cliffs bar right before I head out the door. Not sure how well that works though, to be honest. It doesn't seem to have much bearing on my energy level. Yeah, I on the other hand have a big bowl of oatmeal immediately before I leave for the gym. Not enough carbs or too much time between a meal and the gym and I have shit for energy. Link to comment Share on other sites More sharing options...
messiers31st Posted March 31, 2010 Author Share Posted March 31, 2010 Tuesday 3/30/10 730 am - vega smoothie (1/2 cup mixed berries, 1 cup mangoes, 1 cup pineapple, 2 scoops Vega, 1 cup soymilk, 1 banana, little H20)1030 am - 3/4 cup oatmeal1 pm - MASSIVE salad -- mixed greens, arugula, olives, cucumbers, onions, 1 avocado, 1/2 tomato, carrots, peppers, sunflower seeds, plus some other stuff that i've forgotton. no dressing. don't dig on dressing, man.630 pm - MASSIVE serving of homemade spring pea + asparagus risotto (SO F'ING GOOD)8 pm - GYM945 pm - 2 MASSIVE PB&J sandwiches, tablespoon of flaxseed oil, soymilk, water. some days its just so hard to keep track of calories & even harder to get the proper amount in. if i had to guess, today would be around 2000 calories. tops. i'm not cutting it for someone with my goals & metabolism. this is frustrating! can i just start chugging pounds of walnuts, peanuts, and almonds? those are highly calorific, right? argh. gym tonight was chest, tris, and shoulders. rested sunday & monday. warmed up for about 8 minutes on the bike, then headed for the bench, where despite my poor eating habits on both sunday and monday, i had the best day i've had in a long time, although it may not look good to y'all, it felt good. bench press20 @ bar10 @ 1356 @ 1855 @ 1854 @ 1953 @ 200 seated dumbbell press10 @ 30ea10 @ 40ea9 @ 40ea8 @ 40 ea cable crossovers12 @ 508 @ 608 @ 605 @ 60 side lateral raise10 @ 10ea10 @ 10ea10 @ 10ea9 @ 10ea rope pulldowns12 @ 4510 @ 6010 @ 8010 @ 907 @ 100 Link to comment Share on other sites More sharing options...
messiers31st Posted April 2, 2010 Author Share Posted April 2, 2010 Thursday 4/1 april fools! 730 am - granola830 am - oatmeal10 am - soy yogurt1130 am - bananas1230 pm - 2 slices pizza 1 wholefoods bar kombucha230 pm - brown rice530 pm - quinoa 730 pm - vega/spinach smoothie8 pm - GYM 1030 pm - cap of kidney beans 2450 cal today a friend came over right after the gym and i couldn't find the time to eat something. i was upset with myself today, but whatcha gonna do. gym was back but i started feeling weird towards the end and wasnt feeling hitting a couple more things deadlifts12 @ 95 10 @ 1356 @ 1856 @ 185 bent over db row10 @ 6510 @ 658 @ 65 wide grip row 10 @ 9012 @ 1108 @ 130 hammer curls10ea @ 25ea10ea @ 25ea10ea @ 25ea Link to comment Share on other sites More sharing options...
messiers31st Posted April 3, 2010 Author Share Posted April 3, 2010 Friday 4/2 730am - granola930am - brazil nuts1030am - soy yogurthuge break in eating here because my coworkers' errands take precedence over my lunch hour130pm - massive salad530pm - pasta630pm - GYM800pm - 2 "bacon" + avocado sandwiches total for today was about 3000 cal. lotsa H20 in there too! gym was LEGS squats 12 @ 11510 @ 1554 @ 1854 @ 1855 @ 185 hack squats10 @ 908 @ 1408 @ 1408 @ 1408 @ 140 hamstring curls10 @ 758 @ 758 @ 758 @ 758 @ 75 seated calf raises25 @ 9025 @ 9020 @ 9020 @ 90 Link to comment Share on other sites More sharing options...
messiers31st Posted April 7, 2010 Author Share Posted April 7, 2010 Tuesday 4/6/10 food today was:730 am - granola [420]930 am - fruit cup (kiwi + cantaloupe + honeydew + strawberries + orange + grapes)12 noon - spinach pocket pie and a chickpea masala wrap [900]2 pm - brazil nuts [~400]430 pm - entire bunch of green chard, steamed7 pm - pasta [1000]8 pm - vega sport smoothie [110]9 pm - gym1030 pm - salad (1 avocado, 1 cup spinach, 2 carrots, 1 1/2 cups broccoli, some olives) total cal today was: ~3100 cal drove out to my friends' gym tonight to meet up with a crew -- the timing between sets was poor, and the place was kinda awkward and crowded, but i did what i could. gym tonight was chest & triceps: bench press20 @ bar10 @ 1354 @ 1854 @ 1854 @ 185 rope pulldowns15 @ 408 @ 505 @ 50 pec fly machine 15 @ 9010 @ 12010 @ 1356 @ 1655 @ 165 dips 10, 10, 10, 7 close grip bench10 @ 958 @ 1059 @ 95 dumbbell press8 @ 60ea6 @ 60ea4 @ 60ea Link to comment Share on other sites More sharing options...
messiers31st Posted April 20, 2010 Author Share Posted April 20, 2010 4/20/10 - Update I went on vacation a week ago -- went to LA. Times were great, food was alright (decent calorific/nutritional intake), but I didn't get to the gym for SEVEN DAYS! Lost a lot of progress. I'm disappointed in myself, and I'm sure all of you can relate to these setbacks, but I'm back in the gym for the past few days trying to get my numbers and my appetite back up. I'll continue to post my nutrition + workout log as soon as I feel back up to par. Keep rippin' it! Link to comment Share on other sites More sharing options...
messiers31st Posted May 10, 2011 Author Share Posted May 10, 2011 I'm back! It's been over a year since I've utilized this website, and I'm ashamed. I forgot how much I love the community here and how beneficial it is to keep track of what I'm doing. I've been hitting the gym regularly, as usual, but things have changed (for the better) since last time this year. 6'0, 170 lbs.Bench (4rep) 205Deadlift (4rep) 225Squat (4rep) 205 Clearly my squats need work; I actually just worked with an olympic powerlifter yesterday -- he taught me front squats and critiqued my back squats. Also taught me proper form for Romanian Dead Lifts (RDLs), and today my hamstrings are torn up. I've been incorporating a lot more cardio into my routine, and worrying less about MASS MASS MASS and more about balance, power, and progress. I think it's healthier, mentally and physically. I hope you'll welcome me back, and I look forward to hearing your thoughts on my workout/daily food intake log. Link to comment Share on other sites More sharing options...
Lean and Green Posted May 13, 2011 Share Posted May 13, 2011 I'm back! I forgot how much I love the community here and how beneficial it is to keep track of what I'm doing. and worrying less about MASS MASS MASS and more about balance, power, and progress. : Nice to have you back here. I'm with you on both of these points. Updates for me have not been regular anymore. I'd like get back here in the community though because it is very motivating Also, for me right now, i'm not focusing on size. Basically I want to have muscles that will be more functional and then build on top of them. Flexibility is so darn important and balance too. Looking forward to seeing your updates and glad you're making progress! Link to comment Share on other sites More sharing options...
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