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 Post subject: Nicholas' Journey to get PHAT!
PostPosted: Sat Sep 10, 2011 8:06 pm 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
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Location: Sunshine Coast, Queensland, Australia
Okay so after a bit of advice from jungleinthefrunk i have fixed my 4 day split around. Here is my FIRST EVER training log.

Please be aware that the weight might not be that high, as this was my first workout in 4 months.

Note: it will be entered like Derek's as i think he has a good setup; (Name of exercise, Weight x Reps x Sets)

Weights are in kg as I'm from australia

Saturday 10th September 2011: Back and Bi's

Pull-ups’ 0.0x10, 0.0x9, 0.0x7

Deadlifts 50.0x12, 60.0x8, 60.0x10, 80.0x12

Bent over Barbell Row 40.0x12, 40.0x10, 40.0x8

One Arm DB Row 15.0x12, 18.0x10, 18.0x8, 18.0x6 (Each Arm)

Cable Row 40.0x32, 40.0x12, 40.0x10 (No swinging was used)

EZ Bar Bicep curl 20.0x12, 20.0x10, 20.0x9, 20.0x10 (First and last set were close grip, two middle were normal grip)

DB Bicep Curl 10.0x12, 12.0x9, 12.0x10, 12.0x10, 5.0x20


My food Intake for that day looked like this:

Upon rising: 1 cup green tea: 0 cal

Breakfast:

100g oats: 380 cal, 13g pro, 60g carbs (10g fibre), 9g fat
1 cup Soy Milky lite: 95 cal, 7.5g pro, 7.5g carbs (less than 1g fibre), 3.7g fat
1 pear (chopped): 96 cal, 1g protein, 25g carbs (5g fibre), 0g fat
1tsp Cinnamon Nil
1 Coffee Nil

16 oz water

Meal Totals: 571 cal, 21.5g pro, 92.5g carbs (15g fibre), 12.7g fat

Lunch:

4 slices of multigrain wholemeal bread 270 cal, 14g pro, 40g carbs (6g fibre), 6g fat
1 serve nut loaf 173 cal, 20.7g pro, 3.4g carbs (2g fibre), 8g fat
1tblsp Peanut butter 126cal, 4.1g pro, 3.1g carbs (less than 1g fibre), 10.6g fat
Lettuce leaves Nil
4 slices cucumber Nil

20 oz water

Meal Totals: 569 cal, 38.8g pro, 46.5g carbs (8g fibre), 24.6g fat

Dinner:

Soy beans (1 can) 366 cal, 30g pro, 28g carbs (10g fibre), 16g fat
1 cup broccoli 31g cal, 3g pro, 6g carbs (2g fibre), 0g fat
1 carrot 30 cal, 1g pro, 7g carbs (2g fibre), 0g fat
1 zucchini 20 cal, 2g pro, 4g carbs (2g fibre), 0g fat
Green beans 20 cal, 2g protein, 4g carbs (2g fibre), 0g fat
1 tsp Garlic & 1tsp ginger Nil

20 oz water

Meal totals: 467 cal, 36g pro, 49g carbs (18g fibre), 16g fat


Before Bed:

1tblsp Peanut butter 126cal, 4.1g pro, 3.1g carbs (less than 1g fibre), 10.6g fat
2 slices of multigrain wholemeal bread 135 cal, 7g pro, 20g carbs (3g fibre), 3g fat
1 serve nut loaf 173 cal, 20.7g pro, 3.4g carbs (2g fibre), 8g fat

Meal totals: 434 cal, 31.8g pro, 26.5g carbs (5g fibre), 21.6g fat

Daily totals: 2041 cal, 128.1g pro, 214.5g carbs (46g fibre), 74.9g fat


(I know not a lot of food, i wll add more carbs and proettin over the coming days!)

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"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:


viewtopic.php?f=24&t=26321


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Last edited by Nicholas_Weir on Thu Nov 17, 2011 8:44 am, edited 2 times in total.

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 Post subject: Re: Nicholas' (GET SWOL) Training
PostPosted: Sat Sep 10, 2011 9:18 pm 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
I decided to write my workout in pounds as well as kilo's so you imperial guys and girls can read it easier:

Yesterday:

Saturday 10th September 2011: Back and Bi's

• Pull-ups’ 0.0x10, 0.0x9, 0.0x7

• Deadlifts 110.0x12, 132.0x8, 132.0x10, 176.0x12

• Bent over Barbell Row 88.0x12, 88.0x10, 88.0x8

• One Arm DB Row 33.0x12, 39.6x10, 39.6x8, 39.6x6 (Each Arm)

• Cable Row 88.0x32, 88.0x12, 88.0x10 (No swinging was used)

• EZ Bar Bicep curl 44.0x12, 44.0x10, 44.0x9, 44.0x10 (First and last set were close grip, two middle were normal grip)

• DB Bicep Curl 22.0x12, 26.4x9, 26.4x10, 26.4x10, 11.0x20


(There we go, all in imperial measurements (lbs) too!) =D

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"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:


viewtopic.php?f=24&t=26321


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 Post subject: Re: Nicholas' (GET SWOL) Training
PostPosted: Sat Sep 10, 2011 10:37 pm 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
Today's Workout.

Sunday 11th September 2011

Shoulders:

(Weight is of each dumbbell not the combined weight of the two) All in pounds (lbs)

Dumbbell Shoulder Press: 30.8x10, 30.8x8, 30.8x14, 30.8x12

Arnold Press: 26.4x14, 26.4x12, 26.4x10, 26.4x10

Side Lateral Raise: 15.4x12, 15.4x10, 15.4x8, 15.4x6

Front Lateral Raise: 15.4x10, 15.4x10, 15.4x10, 11.0x14

Bent over Shoulder Raise: 11.0x20, 11.0x12, 11.0x14, 11.0x12

From this workout i just realized that I have pretty weak shoulders, will have to work harder on them! (I Never thought that documenting my workouts would be this helpful!)

(I don't have any protein powders at the moment but will be buying some sun warrior really soon!)


ANY SUGGESTIONS FOR LUNCH (PWO)?????

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"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:


viewtopic.php?f=24&t=26321


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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Sun Sep 11, 2011 7:09 am 
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Location: New Jersey, USA
Nice work!!! Great reading! People generally say you should drink at least a gallon of water per day...

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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Sun Sep 11, 2011 7:20 am 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
Yeah i should really get my fluids back up!

I used to drink about 1.5 (Probably too much)

Tomorrow i will aim for 1 Gallon :D

_________________

"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:


viewtopic.php?f=24&t=26321


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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Mon Sep 12, 2011 3:59 am 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
Today's Workout:

Monda 12th September 2011



The version of my workout directly below isin kg; there is a pounds version further down:


Chest and Tri's:

BB Flat Bench Press: 50.0x12, 50.0x12, 60.0x8, 65.0x3, 50.0x8

DB Incline Press: 18.0x13, 18.0x12, 18.0x10, 18.0x9 (Each Dumbbell Weighed 18kg, not the two combined)

Fly’s: (Incline): 12.0x 12, 12.0x 10 (Flat): 12.0x 12 (Each dumbbell weighed 12kg, not the two combined)

Dips (Bench): 0.0x20, 0.0x24, 0.0x12

Tricep Overhead Extensions: 18.0x14, 18.0x12 (Last Rep in 2nd set was a bit of a 'cheat' one) :lachmal:

Tricep Kickbacks: 12.0x10


Here's my workout in pounds now:


Chest and Tri's:


BB Flat Bench Press: 110.0x12, 110.0x12, 132.0x8, 143.0x3, 110.0x8

DB Incline Press: 40.0x13, 40.0x12, 40.0x10, 40.0x9 (Each Dumbbell Weighed 40lbs, not the two combined)

Fly’s: (Incline): 26.5x 12, 26.5x 10 (Flat): 26.5x 12 (Each dumbbell weighed 26.5lbs, not the two combined)

Dips (Bench): 0.0x20, 0.0x24, 0.0x12

Tricep Overhead Extensions: 40.0x14, 40.0x12 (The last Rep in second set was a bit of a 'cheat' rep) :lachmal:

Tricep Kickbacks: 26.5x10 (Each dumbbell weighed 26.5lbs, not the two combined)





I think that today was a pretty good workout!

P.S. Does anybody think that I should add weight to my dips?

_________________

"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:


viewtopic.php?f=24&t=26321


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Last edited by Nicholas_Weir on Sun Sep 18, 2011 10:22 pm, edited 1 time in total.

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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Mon Sep 12, 2011 4:03 am 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
Nice log, good luck!

About hydration, staying super hydrated can increase your strength by up to 19%!

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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Mon Sep 12, 2011 6:39 am 
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Gorilla
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Joined: Sat Jul 03, 2010 10:45 am
Posts: 600
Location: Belgrade, Serbia
Hey, Nicholas!
It looks good program to me. Actually, I think everybody is different, and should try different approaches, and find out for himself what is best for him. There is no split, program, or exercise that suits everyone. I found out, for example, bench press does nothing for me, and that I make biggest gains with dumbbell press, but then again there are some guys that say bench press is the best exercise...
As for nutrition: it is not rocket science, you dont have to count all that stuff. Just eat enough, and dont eat junk. For me, lots of carbs and almost no fat is best ratio.
Just be consistent and focused, that is what matters.

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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Mon Sep 12, 2011 7:34 am 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
Cellar Yeti wrote:
Nice log, good luck!

About hydration, staying super hydrated can increase your strength by up to 19%!



Wow, didn't know that! I guess you do learn something new every day, thanks!

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"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:


viewtopic.php?f=24&t=26321


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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Mon Sep 12, 2011 7:35 am 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
vege wrote:
Hey, Nicholas!
It looks good program to me. Actually, I think everybody is different, and should try different approaches, and find out for himself what is best for him. There is no split, program, or exercise that suits everyone. I found out, for example, bench press does nothing for me, and that I make biggest gains with dumbbell press, but then again there are some guys that say bench press is the best exercise...
As for nutrition: it is not rocket science, you dont have to count all that stuff. Just eat enough, and dont eat junk. For me, lots of carbs and almost no fat is best ratio.
Just be consistent and focused, that is what matters.



Thanks! :D

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"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:


viewtopic.php?f=24&t=26321


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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Wed Sep 14, 2011 6:27 am 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
Today's Workout.

Wednesday 14th September 2011

Legs:

The version of my workout directly below is in kg:

Barbell Squats: 50.0x10, 50.0x12

Hack Squats: 50.0x11, 50.0x8

Front Squats: 50.0x10, 50.0x9

Stiff Legged Deadlifts: 50.0x12, 70.0x9, 75.0x9

Standing Calf Raises: 18.0x14, 18.0x10 (Note: Each dumbell weighed 18kg)


The version of my workout directly below is in lbs:


Barbell Squats: 110.0x10, 110.0x12

Hack Squats: 110.0x11, 110.0x8

Front Squats: 110.0x10, 110.0x9

Stiff Legged Deadlifts: 110.0x12, 154.0x9, 154.0x9

Standing Calf Raises: 40.0x14, 40.0x10 (Note: Each dumbell weighed 40.0lbs)

I know it isn't hat great a workout, but I was really busy and figured 'Hey any workout is btter than none'. In additon I wanted to take it easy as I have lacrosse training this Friday afternoon, from 3pm-5pm, then a game the following day (Saturday). So that gives me a full rest day for tomorrow, and I will start next weeks traning on either Sunday or Monday.

(I WANT YOUR OPINION ON WHETHER TO START MY ROUTNE AGAIN ON SUNDAY OR MONDAY!!!!)



Diet Update:

I haven't really been keeping track of my food intake in the past two days, however, I tried to get in some serious calories yesterday by eating a whole pizza for one meal (never going to attempt this again as i felt extremely sick and sluggish after. The only reason why I did it was because my friends dared me!). It turned out that there was about 1000 something cals in the pizza 45g protein and a whopping 1900mg of sodium (Yuk!). I got a gluten free base although that didn't seem to help in the end.

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"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:


viewtopic.php?f=24&t=26321


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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Sun Sep 18, 2011 1:01 am 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
Today's Workout.

Sunday 18th September 2011

Back & Bi’s:

(In kg):


Pull-ups: 0.0x10, 0.0x9, 0.0x7

Deadlifts: 55.0x12, 65.0x10, 87.0x5

Bent over BB Row: 50.0x12, 50.0x7, 55.0x8

Cable Row: 40.0x10, 50.0x5, 50.0x5

Standing EZ-Bar Curl: 26.0x10, 26.0x9

Barbell Bicep Curl: 30.0x6, 30.0x6

Hanging Leg Raise: 0.0x20, 0.0x14 (I Just saw the pull-up bar so I did 2 sets of leg raises)




In lbs:

Pull-ups: 0.0x10, 0.0x9, 0.0x7

Deadlifts: 121.0x12, 133.0x10, 192.0x5

Bent over BB Row: 110.0x12, 110.0x7, 121.0x8

Cable Row 88.0x10, 110.0x5, 110.0x5

Standing EZ-Bar Curl: 57.0x10, 57.0x9

Barbell Bicep Curl: 66.0x6, 66.0x6

Hanging Leg Raise: 0.0x20, 0.0x14

I am tried really hard to get my deadlift weight up. What's your opinion on my workout i did today:

does it look good for a 17 year old?
Should i add in another isolation exercise for my biceps?


Thanks!

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"Obsessed is a word the lazy use to describe the dedicated." -Arnold


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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Sun Sep 18, 2011 11:56 pm 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
Today was a weird workout might i say; I didn't even really follow my 4 day split today!
I'm in a bit of a rush so my workout will only be posted in kg:



Military press:12x30 10x35 8x40 5x24 5x24

Row: 12x40 10x40 8x50

Bench press: 5x50 5x50 5x50 5x50 5x50

Close grip bench press: 12x30 10x30 8x30

Squat: 5x30 5x30 5x35 5x40 5x40


You're probably thinking the same as me; 'What the hell is that!'

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"Obsessed is a word the lazy use to describe the dedicated." -Arnold


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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Tue Sep 20, 2011 9:18 pm 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
Yesterday; Chest:

Bench press: 50.0x12 55.0x7 55.0x8 70.0x3

DB Incline press: 18.0x12 18.0x9 18.0x9 18.0x7 18.0x6

DB Flys: 12.0x12 12.0x10 12.0x12

Incline DB Flys: 12.0x12 12.0x10 12.0x9


Today’s Workout:

Wednesday 21st September (Legs with a bit of abs):

Warm up: 60 air squats. (No tempo)

Oblique Side Sways: 18.0x32 (each side)

Crunches: 0.0x100

Squats: 50.0x10, 50.0x8, 50.0x10

Front Squats: 50.0x8, 50.0x7

Stiff Leg Deadlifts: 50.0x12, 70.0x10, 75.0x8

Hack Squats: 50.0x8, 70.0x8

Calf Raises: 24.0x15, 24.0x12, 36.0x11

Note: oblique side sway weights (18kg were 2 dumbbells each weighing 18kg, so a total of 36kg)

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"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:


viewtopic.php?f=24&t=26321


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 Post subject: Re: Nicholas' (GET SWOL) Training Log
PostPosted: Thu Sep 22, 2011 9:54 pm 
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Gorilla
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
Today:


Shoulders:

In (kg's)

DB Shoulder Press: 12.0's x 14, 12.0's x 12, 12.0's x 8

Arnold Press: 12.0's x 8, 12.0's x 10, 18.0's x 3

Front Raise: 7.0's x 12, 7.0's x 10, 7.0's x 8

Side Raise: 7.0's x 10, 7.0's x 10, 7.0's x 8

Rear Raise: 7.0's x 12, 7.0's x 10, 7.0's x 12

Reverse Grip Rows: 18.0's x 12, 18.0's 10

Shrugs: 50.0x14, 50.0 x 13, 50.0 x 12, 50.0 x 11

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"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:


viewtopic.php?f=24&t=26321


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