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 Post subject: Re: Vege's training diary
PostPosted: Thu Sep 02, 2010 5:13 pm 
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Gorilla
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Location: Belgrade, Serbia
LEGS

leg extension: 20 reps @ 20 kg / 15 reps @ 25 kg & 30 kg / 10 reps @ 30 kg

leg press: 15 reps @ 75 kg / 3 sets of 10 reps @ 100 kg (improving and enjoying doing this exercise!)

squat: 3 sets of 10 reps @ 40 kg

leg curl: 2 sets of 10 reps @ 25 kg / 2 sets of 8 reps @ 30 kg

calf raise: 3 sets @ 30 kg: 15, 10 & 10 reps (decided to drop weight in order to do raises very slowly and with bigger concentration)




SHOULDERS

machine shoulder press: 15 reps @ 60 kg / 10 reps @ 70 kg / 2 sets of 8 reps @ 80 kg

dumbbell lateral shoulder raise: 4 sets of 10 reps @ 5 kg
(BTW, this is the most difficult exercise in my entire program! I can't increase weight. I tried to do it with 7,5 kg dumbbells but then my execution became poor. I firmly believe that proper execution is more important then just lifting more and more heavy weights. I'll stick to 5 kg until I'm able to execute the exercise with bigger weight.)

seated bent over DB fly: 4 sets of 10 reps @ 5 kg (I even slowly improve in this exercise, which was the hardest in the beginning)

ABS: did couple of sets, but nothing seriously... Do I really have to do abs at all!? :roll: :roll: :roll:

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 Post subject: Re: Vege's training diary
PostPosted: Thu Sep 02, 2010 5:18 pm 
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Gorilla
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Location: Belgrade, Serbia
VeganResistance wrote:
What you said about the yoga is so true. I find it helps everything! :) My flexibility was commented on at the gym the other day, and I find I usually end up less injured than I normally would from the conditoning also.

:)

I'm considering doing yoga again, 2 times a week. That would mean I go to gym 4 times, and do yoga 2 times a week. And I also plan to hike again. I'm afraid it's going to make me a sport addict! :D :D :D No, really, I will have to give up something. Btw, I'm hiking 30 km on Saturday, from one mountain to another. Can't wait! :lachmal:

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My training diary: http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=22216


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 Post subject: Re: Vege's training diary
PostPosted: Fri Sep 03, 2010 11:04 am 
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Gorilla
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I still feel sore from the legs workput the other day. Tomorrow I'll go hiking 30 km in the mountains. I hope it's not gonna hurt! :lol:

CHEST

machine incline bench press: 5 sets of 12 reps @ 80 kg

bench press: 1 set of 10 reps @ 50 kg / 2 sets of 8 reps @ 60 kg ( not improving, bench is my week side)

incline dumbbell fly: 2 sets of 10 reps @ 7,5 kg / 2 sets of 10 reps @ 10 kg

dumbbell pull over: 2 sets of 10 reps @ 12,5 kg / 10 reps @ 15 kg / 10 reps @ 17,5 kg



BICEPS

straight bar biceps curl: 1 set of 15 reps @ 20 kg / 2 sets of 10 reps @ 25 kg

incline biceps dumbbell curl: 3 sets of 10 reps @ 5 kg

scott machine biceps curl: 3 sets @ 20 kg: 2 sets of 8 reps and then failed to do the third one, did only 7 reps

ABS: did 60 of one type.

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My progress pics: http://www.veganbodybuilding.com/forum/viewtopic.php?f=48&t=21924
My training diary: http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=22216


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 Post subject: Re: Vege's training diary
PostPosted: Sun Sep 05, 2010 1:40 am 
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Location: Auckland, Aotearoa/New Zealand
Wow, I'm envious of your hike. 30km is a good effort! I haven't been since almost a year ago on my birthday. Got to get out again once the weather is a bit better.

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Ever since I was a child I have had this instinctive urge for expansion and growth. To me, the function and duty of a quality human being is the sincere and honest development of one's potential.
- Bruce Lee


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 Post subject: Re: Vege's training diary
PostPosted: Sun Sep 05, 2010 8:47 am 
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Gorilla
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Nothing to envy about, Vegan Resistance :(
hiking was catastrophe. On Friday I had to go on a dinner with meat eating friends. Everything was meat and diary on the menu, so I took baked beans and late in the night it turned out beans were spoiled or something (I didn't notice anything strange in taste), so I got bad digestion problems. Anyway, in the morning I decided to go hiking still, got up at 5 AM, and met my hiking-group. And the rest is a horror story. I had to go to shit in the bushes for several times and at the end I gave up on half way and joined the group of older tired hikers that stopped at the 17th km. So, I dodn't do my planed 30 km hike :( And my asshole hurt from all that shitting, fuck! Now I'm spending a day on George Oshawa's macrobiotic Diet number 7, which means overcooked whole grain rice all day :lol: Feeling better already. Though, my legs hurt. It can be that I'm still sore from legs workout and then hiking... I'm beginning to think I overtrain... Maybe I should slow down, I mean I'm not that young anymore (37). I go really hard on my body sometimes demanding it to be like it is in its 20's or something... I'm old! :?

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My training diary: http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=22216


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 Post subject: Re: Vege's training diary
PostPosted: Wed Sep 08, 2010 1:22 am 
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Gorilla
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Posts: 600
Location: Belgrade, Serbia
Training on Monday, September 6

BACK

cable lat pull down, wide grip: 4 sets of 10 reps @ 40 and 45 kg

cable lat pull down, close grip: 3 sets of 10 reps @ 40 kg

bent over barbell rows: 2 sets of 10 reps @ 30 kg & 40 kg/ 2 sets of 8 & 6 reps @ 50 kg

seated cable rows: 3 sets of 10 reps @ 55 kg

hyperextension: 3 sets of 10 reps @ 15 kg

dead lifts: 1 set of 10 reps @ 40 kg/ 3 sets of 10 reps @ 50 kg


TRICEPS

cable triceps extension: 3 sets of 15 reps @ 15 kg

seated overhead tricep extension: 3 sets of 10 reps @ 15 kg

barbell lying tricep extensions: 2 sets @ 10 kg: 10 reps & then just 8 (i felt totally exhausted!)


ABS: 3 sets of 20 reps



Yesterday, September 7:
Decided to pause, in order not to overtrain. I ran a little and did some pull ups and push ups. I also started to eat more fruit, felt like going back on 80/10/10 diet :D I started to drink clay, too. It all felt good and cleansing. Now I'm hiting the gym, after I eat big bowl of very sweet and ripe plums :D I'm doing squats, so God help me :D :D :D

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My progress pics: http://www.veganbodybuilding.com/forum/viewtopic.php?f=48&t=21924
My training diary: http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=22216


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 Post subject: Re: Vege's training diary
PostPosted: Wed Sep 08, 2010 7:42 am 
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Gorilla
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Joined: Sat Jul 03, 2010 10:45 am
Posts: 600
Location: Belgrade, Serbia
LEGS

leg extension: 4 sets of 15 reps @ 30 kg

leg curl: 2 sets of 10 reps @ 30 kg / 2 sets of 6 reps @ 30 kg

squat: 1 set of 10 reps @ 40 kg / 2 sets of 6 reps @ 50 kg ( IMPROVING! )

leg press: 3 sets of 10 reps @ 100 kg / 1 set of 6 reps @ 125 kg (IMPROVING!)

calf raise: decided to do only left leg because it's smaller then right one, due to injury in childhood. So I did: 4 sets @ 10 kg: 8,6,6,6




SHOULDERS

front barbell shoulder press: 1 set of 10 reps @ 40 kg/ 2 sets of 6 reps @ 50 kg (getting better!)

dumbbell lateral shoulder raise: 4 sets of 10 reps @ 5 kg (I WILL NEVER GET BETTER IN THIS, MY HARDEST EXERCISE, DON'T KNOW WHY)

shoulder high pulls: 1 set of 10 reps @ 20 kg / 3 sets of 10 reps @ 30 kg

seated bent over DB fly: 3 sets of 10 reps @ 5 kg (SAME AS FOR LATERAL RAISES, NEVER GETTING ANYWHERE WITH THIS EXERCISE :x )

ABS: 2 different exercises in 3 sets of 20 reps


NOTE: I will use the gym which is more near my house and cheaper. The thing is they don't have many machines, it's pretty basic, but maybe that's good: my plan is to go there twice a week, stay less then usual, and do squats, dead-lifts, bench press and such exercises for whole body and chest. I will start the Armstrong pull-ups program again, too.

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My progress pics: http://www.veganbodybuilding.com/forum/viewtopic.php?f=48&t=21924
My training diary: http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=22216


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 Post subject: Re: Vege's training diary
PostPosted: Sun Sep 12, 2010 1:48 am 
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Gorilla
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Posts: 600
Location: Belgrade, Serbia
OK, first workout in my new gym! I'm changing my exercise routine, almost no machines at all, focusing more on compound exercises.
I decided not to do Armstrong pull ups program as I planned, but I will do pull ups and chin ups from now on as a part of my back routine.
I will exercise 3 times instead of 4 times a week. I think I am in overtrained mode. I will also be staying in the gym for not so long. 1 hour at most. It will look like this:
day 1: chest & triceps
day 2: legs & shoulders
day 3: back and pull ups, chin ups for biceps ( I don't need bigger biceps for now, so I will not do any specific biceps exercise, like curls, etc.)
So, the first day looked like this:

CHEST

bench press: 10 reps @ 40 kg / 3 sets of 8 reps @ 60 kg
incline bench press: 10 reps @ 40 kg / 4 sets of 8 reps @ 50 kg
dumbbell incline chest press: 10 reps @ 10 kg / 2 x 10 reps @ 15 kg/ 2 x 10 reps @ 17,5 kg / 1 x 8 reps at 20 kg


TRISEPS

barbell lying triceps extensions:: 10 reps @ 15 kg / 2 x 10 reps @ 20 kg & 1 set of 8 reps

seated overhead tricep extension: 3 sets of 10 reps @ 15 kg

bench dips: 3 x 10 reps

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My progress pics: http://www.veganbodybuilding.com/forum/viewtopic.php?f=48&t=21924
My training diary: http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=22216


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 Post subject: Re: Vege's training diary
PostPosted: Sun Sep 12, 2010 11:20 pm 
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Rabbit
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Posts: 194
Location: Auckland, Aotearoa/New Zealand
Sounds like you're getting a good routine there. after my 7 free days at a gym I'm sold, will be signing up to the local (also very basic) next week :)

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Ever since I was a child I have had this instinctive urge for expansion and growth. To me, the function and duty of a quality human being is the sincere and honest development of one's potential.
- Bruce Lee


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 Post subject: Re: Vege's training diary
PostPosted: Mon Sep 13, 2010 1:12 am 
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Gorilla
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Posts: 600
Location: Belgrade, Serbia
All these training and I get sore muscles from helping a friend to paint her apartment! I was holding my right hand in upright position for the past two days, and my deltoid muscle is killing me now. Could it be that all the muscles you get in the gym are uselles in everyday life? :? Today is my gym day and I really don't know if I should give it a try at all... My right hand is totally sore! Maybe I should do only legs, and leave out the shoulder workouts...

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My training diary: http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=22216


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 Post subject: Re: Vege's training diary
PostPosted: Mon Sep 13, 2010 4:01 am 
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Rabbit
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Location: Auckland, Aotearoa/New Zealand
I often wonder that about training isolated muscle groups. Your muscles are probably great for lifting heavy weight around, but how does it affect speed and endurance? Having gone off Kum Nye for a wee while now I've had a couple sessions and although I've gained a lot of strength since I used to do it, holding those poses for 2 minutes each is KILLER!

I reckon keep up the new lesser gym routine and have more real life stuff :) Painting is great! And it's pretty normal for your arm to be pretty sore after that.

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Ever since I was a child I have had this instinctive urge for expansion and growth. To me, the function and duty of a quality human being is the sincere and honest development of one's potential.
- Bruce Lee


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 Post subject: Re: Vege's training diary
PostPosted: Mon Sep 13, 2010 3:49 pm 
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Gorilla
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Location: Belgrade, Serbia
I changed exercise plan again, and did squats, dead-lifts and pull ups. For the first time I spent only 45 minutes in he gym, and I must say I feel great! I think I've been overtrained lately, and I want to give my body some time to rest and recover, AND GROW!

squats: 8 x 40 kg / 4 sets of 6 reps @ 50 kg (this is very good for me!)

deadlifts: 8 x 40 kg / 8 x 50 kg / 4 sets of 6 reps @ 50 kg

pull ups: 5, 5, 5, 4, 3, 3

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My progress pics: http://www.veganbodybuilding.com/forum/viewtopic.php?f=48&t=21924
My training diary: http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=22216


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 Post subject: Re: Vege's training diary
PostPosted: Wed Sep 15, 2010 10:12 am 
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Gorilla
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Posts: 600
Location: Belgrade, Serbia
CHEST:

Bench press: 5x5@ 60 kg
Incline bench press: 5x5@ 60 kg
Incline dumbbell fly: 4 sets x 10 reps @ 10 kg
dumbbell pull over: 10 reps @ 17,5 kg, 20 kg, 22,5 kg

TRICEPS:

barbell lying triceps extensions:: 10 reps @ 15 kg / 2 x 8 reps @ 20 kg

seated overhead tricep extension: 3 sets x 10 reps @ 20 kg

cable triceps extension: 3 sets of 15 reps @ 20 kg

_________________
My progress pics: http://www.veganbodybuilding.com/forum/viewtopic.php?f=48&t=21924
My training diary: http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=22216


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 Post subject: Re: Vege's training diary
PostPosted: Fri Sep 17, 2010 5:11 pm 
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Gorilla
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Posts: 600
Location: Belgrade, Serbia
today is the worst day since I started going to gym. I hurt my lower back doing squats. I wanted too much too fast, I guess. I want to improve my squats, but it will be a long process and I guess I have to deal with it. No quick gains. Lesson 1 learned. I will tak break from squats until I heal and recover. Until then what's left? Good old pull ups and bench presses.

Todays exercise:

SHOULDERS

front barbell shoulder press: 1 set of 12 reps @ 30 kg/ 4 sets of 10 @ 35 kg
Behind neck shoulder press: 1 set of 10 reps @ 30 kg / 3 sets x 10 @ 35 kg
dumbbell lateral shoulder raise: 10 x 5 kg / 3 sets x 10 x 7 kg
seated bent over DB fly: 10 x 4 kg / 4 sets x 10 x 6 kg
shoulder high pulls: 3 sets x 10 x 40 kg
dumbbell shrugs: 3 sets x 10 x 10 kg

SQUATS
2 x 10 x empty bar (20 kg)
1 set x 6 x 40 kg
2 sets x 5 x 50 kg (hurt myself at the end of the second set)

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My progress pics: http://www.veganbodybuilding.com/forum/viewtopic.php?f=48&t=21924
My training diary: http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=22216


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 Post subject: Re: Vege's training diary
PostPosted: Fri Sep 17, 2010 7:08 pm 
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Rabbit
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Location: Auckland, Aotearoa/New Zealand
Your empty bar is 20kg? That's a heavy one.

Sorry to hear you hurt yourself, hope healing goes well. Take it easy :)

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Ever since I was a child I have had this instinctive urge for expansion and growth. To me, the function and duty of a quality human being is the sincere and honest development of one's potential.
- Bruce Lee


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