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 Post subject: Re: Kim's Beast Training
PostPosted: Sun Jan 22, 2012 7:11 am 
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Location: Boston, MA
Today is a rest day, but I might do some yoga later. I'm quite sore from bootcamp so I definitely need to at least stretch.

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 Post subject: Re: Kim's Beast Training
PostPosted: Mon Jan 23, 2012 9:13 am 
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Location: Boston, MA
Today I tried a workout from a training plan I found. It is a 3-month plan and I am considering doing it and working my marathon/beast training into it. From what I can tell there are two circuit-type workouts, one for upper body and one for lower body and it alternates every day. Today was lower body. It's out of my comfort zone in that the first month alternating weeks are cardio only and I am hesitant to not lift for a week at a time. But perhaps there is some method to the madness and I can use those cardio-only weeks to really hit the marathon training hard. I also am starting a blog to sort of chronicle my journey in fitness and the activities I am doing as well as some of the other goals I am trying to reach in life. :)


WOD:
Circuit to be completed 3 times with 5 minutes of cardio in between
BODY WEIGHT SQUATS x20
STATIONARY LUNGES x15
HAMSTRING CURLS ON BALL x15
CALVE RAISES x30
JUMP SQUATS x15

5-min walk on treadmill at 8% incline
5-min elliptical
5-min bike


Food:

Breakfast:
Chocolate Green Smoothie
protein shake with banana
green tea

Snack:
Orange
Coffee

Lunch:
Salad(lettuce, cucumber, green pepper, celery, nutritional yeast, mushroom, raw pepitas, hemp seeds)
bag of carrots
Apple

Snack(:
bag of cucumbers
Tea

Dinner:
Raw vegan chili (portobello, carrot, celery, red bell pepper, garlic, nama shoyu, cayenne pepper, ketchup, hot sauce, ACV, cumin, oregano) <--delicious!!!
water

Snack:
Orange
tea

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 Post subject: Re: Kim's Beast Training
PostPosted: Tue Jan 24, 2012 9:04 am 
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Joined: Wed Dec 21, 2011 12:47 pm
Posts: 97
Location: Boston, MA
I think I am going to go back to my other training plan, i am not a fan of having upper body and lower body days, it's too broad and I'd rather have days dedicated to certain muscle groups. So today is the last day for this program. I may revisit it at another time, but right now I want to build muscle and lean out and this program looks like it's mostly about leaning out.

WOD
Circuit #1 completed x2
FLAT BENCH PRESS 20lb/20
ONE ARM ROWS 15lb/20
MILITARY PRESS 15lb/20
BICEP CURLS 15lb/20
TRICEP KICKBACKS 12.5lb/20

Circuit #2 completed x2
FLAT DUMBBELL PRESS 15lb/20
SEATED ROW 50lb/20
MILITARY PRESS BICEP CURLS 12.5lb/20
BICEP CURLS 12.5lb/20
TRICEP EXTENSIONS ROPE 40lb/20

FLAT DUMBBELL PRESS 15lb/20
SEATED ROW 50lb/20
MILITARY PRESS 15lb/20
BICEP CURLS 12.5lb/20
TRICEP EXTENSIONS ROPE 40lb/20

FOOD:


Breakfast:
Chocolate Green Smoothie
raw steal cut oats with banana, almond milk, pumpkin spice, hemp seeds, protein powder
green tea

Snack:
Orange
lemon and hot water

Lunch:
Salad(lettuce, cucumber, green pepper, celery, nutritional yeast, mushroom, raw pepitas, hemp seeds)
bag of carrots
Apple

Snack(:
bag of cucumbers
Tea

Dinner:
Raw vegan chili (portobello, carrot, celery, red bell pepper, garlic, nama shoyu, cayenne pepper, ketchup, hot sauce, ACV, cumin, oregano) <--delicious!!!
water

Snack:
Orange
tea

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 Post subject: Re: Kim's Beast Training
PostPosted: Wed Jan 25, 2012 9:16 am 
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Joined: Wed Dec 21, 2011 12:47 pm
Posts: 97
Location: Boston, MA
So I started back on my previous training plan. Focused on Cardio and Back today. I felt AWESOME!!! Why I left this plan I do not know, because it makes me feel so awesome in the gym. I set a new high for my one-armed dumbbell rows, 30lb!! The heaviest I have done up until then was 20lb. I felt like such a beast. I plan on pushing the bar higher and higher every week. :D Also...HEMP SEEDS ARE AWESOME!!! They make everything taste yummy!

WOD:
40 minute run
Wide Grip Overhand Pullups (assisted) 3 sets of 10 reps

(Superset)
Bent Over Barbell Row 3 sets of 8 reps -30lb
Seated Cable Rows 3 sets of 8 reps -60lb
(End of superset)

Wide-Grip Lat Pulldown 3 sets of 10 reps -70lb

One-Arm Dumbbell Row 3 sets of 8 reps -30lb

Hammer Strength Lat Pull 3 sets of 10 reps - 70lb

Hyperextensions (Back Extensions) 3 sets of 8 reps - 25lb

FOOD:

Breakfast:
Chocolate Green Smoothie(cocoa powder, frozen banana, frozen blueberries, hemp seeds, spinach almond/coconut milk)
raw steal cut oats with banana, almond milk, cinnamon, chia seeds, protein powder
coffee

Snack:
Orange
tea

Lunch:
Salad(lettuce, cucumber, green pepper, celery, nutritional yeast, mushroom, raw pepitas, hemp seeds)
bag of carrots
Apple

Snack(:
bag of cucumbers
Tea

Dinner:
Raw vegan chili (portobello, carrot, celery, red bell pepper, garlic, nama shoyu, cayenne pepper, ketchup, hot sauce, ACV, cumin, oregano, hemp seeds) <--delicious!!!
water

Snack:
Orange
tea

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 Post subject: Re: Kim's Beast Training
PostPosted: Thu Jan 26, 2012 9:46 am 
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Joined: Wed Dec 21, 2011 12:47 pm
Posts: 97
Location: Boston, MA
I'm getting back into the swing of things and starting to love my morning runs again. I plan on kicking it up a notch on Monday. I have 4 weeks until my 3 year wedding anniversary and I got a hott dinner dress that I need to look amazing in. So for I am going to write down every workout for the next 4 weeks so that I can plan it appropriately. The only thing I plan on changing from my normal plan is the first two weeks I am going to focus 2 days on arms and abs and the last two weeks I will focus 2 days on shoulders and abs. On top of my normal running routine which will start to escalate anyways. We will see how it goes, I don't plan on any miracles in a month but I hope to at least feel better and slim down a little. I am going to take a before picture tonight and hopefully after the 4 weeks I will be pleased with the results. In the end, I hope to hit my fitness goals in 6 months, I've already put in about 4 months of hard work on top of that, so that will be almost a year's worth.

WOD:
Wide-Grip Barbell Bench Press - 5 sets of 8 reps (1 warm-up set, 3 reg sets, 1 set of negatives) - 50lb

Pushups - 3 sets of 15 reps

Cable Crossover - 3 sets of 10 reps - 30lb

Smith Machine Incline Bench Press - 3 sets of 10 reps - 40lb

Side-to-Side Pushups - 3 sets of 10 reps

(Superset)
Toe Touchers - 3 sets of 20 reps
Crunches - 3 sets of 20 reps (legs straight in the air)
(End of superset)

Knee/Hip Raise On Parallel Bars - 3 sets of 10 reps

Cable Crunch - 3 sets of 10 reps - 70lb

40 minute run


FOOD:

Breakfast:
Chocolate Green Smoothie(cocoa powder, frozen banana, frozen blueberries, chia seeds, spinach almond/coconut milk)
raw steal cut oats with banana, almond milk, cinnamon, chia seeds, protein powder
water

Snack:
Orange
tea

Lunch:
Salad(lettuce, cucumber, green pepper, nutritional yeast, mushroom, raw pepitas, hemp seeds)
bag of carrots
Apple

Snack(:
bag of cucumbers
Tea

Dinner:
red lentils over spaghetti squash...and probably hemp seeds since it's my new favorite thing.
water

Snack:
Orange
tea

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 Post subject: Re: Kim's Beast Training
PostPosted: Fri Jan 27, 2012 8:57 am 
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Joined: Wed Dec 21, 2011 12:47 pm
Posts: 97
Location: Boston, MA
Love my Leg Days :D

WOD:
Leg Extensions - 2 warm-up sets with lighter weight for 30 reps

Wide Stance Barbell Squat - 2 lighter sets of 15 reps, 2 heavier sets to failure

Leg Press - 4 sets of 8 reps

Walking Barbell Lunge - 3 sets of 20 reps, baby steps

Barbell Step Ups - 3 sets of 10 reps

Plie Dumbbell Squat - 3 sets of 15 reps

Standing Calf Raises - 3 sets of 20 reps, last set to failure

Donkey Calf Raises - 3 sets of 20 reps, last set to failure


Food:

Breakfast:
Chocolate Green Smoothie(cocoa powder, frozen banana, frozen blueberries, chia seeds, spinach almond/coconut milk)
protein pancakes with banana and blueberries
water and ACV
Mocha coffee

Snack:
Orange
tea

Lunch:
Salad(lettuce, cucumber, green pepper, nutritional yeast, mushroom, raw pepitas, hemp seeds)
baked sweet potato
bag of carrots
Apple

Snack(:
bag of cucumbers
Tea

Dinner:
Cauliflower and sweet potato soup
water

Snack:
Orange
tea

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 Post subject: Re: Kim's Beast Training
PostPosted: Sat Jan 28, 2012 8:41 am 
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Joined: Wed Dec 21, 2011 12:47 pm
Posts: 97
Location: Boston, MA
Today is bootcamp day and I plan on getting in a 30 to 45 minute run. Plus I'm going to make some raw chili, walnut spread and raw cheesecake. :)

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 Post subject: Re: Kim's Beast Training
PostPosted: Mon Jan 30, 2012 9:16 am 
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Joined: Wed Dec 21, 2011 12:47 pm
Posts: 97
Location: Boston, MA
Leg Day!!

WOD:
Leg Extensions - 2 warm-up sets with lighter weight for 30 reps

Wide Stance Barbell Squat - 2 lighter sets of 15 reps, 2 heavier sets to failure

Leg Press - 4 sets of 8 reps

Walking Barbell Lunge - 3 sets of 20 reps, baby steps

Barbell Step Ups - 3 sets of 10 reps

Plie Dumbbell Squat - 3 sets of 15 reps

Standing Calf Raises - 3 sets of 20 reps, last set to failure

Donkey Calf Raises - 3 sets of 20 reps, last set to failure


Food:

Breakfast:
Chocolate Green Smoothie(cocoa powder, frozen banana, frozen blueberries, chia seeds, spinach almond/coconut milk)
Oatmeal with banana, walnut butter, almond/coconut milk, protein powder, chia seeds
coffee

Snack:
apple with walnut butter
lemon water

Lunch:
Salad(lettuce, cucumber, green pepper, nutritional yeast, mushroom, raw pepitas, hemp seeds)
bag of carrots
orange

Snack:
bag of cucumbers
Tea

Dinner:
raw chili
water

Snack:
tea

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 Post subject: Re: Kim's Beast Training
PostPosted: Mon Jan 30, 2012 9:36 am 
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Joined: Sun Oct 23, 2011 7:52 am
Posts: 236
Location: Norwich UK
Do you plan to add any weight to your workouts?

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 Post subject: Re: Kim's Beast Training
PostPosted: Mon Jan 30, 2012 5:27 pm 
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itsjustrobbieok wrote:
Do you plan to add any weight to your workouts?


I actually do use weights in my workouts, I've just been really lazy about posting the weights in this journal (requires me to open my notebook and such ahah). You are right though, I do need to be more specific in my posts, thank you.

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 Post subject: Re: Kim's Beast Training
PostPosted: Tue Jan 31, 2012 7:54 am 
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Posts: 236
Location: Norwich UK
More detail :))

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 Post subject: Re: Kim's Beast Training
PostPosted: Tue Jan 31, 2012 9:01 am 
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itsjustrobbieok wrote:
More detail :))


You got it dude!!

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 Post subject: Re: Kim's Beast Training
PostPosted: Tue Jan 31, 2012 9:04 am 
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Joined: Wed Dec 21, 2011 12:47 pm
Posts: 97
Location: Boston, MA
Today is a two-part training day. I ran for an hour this morning then did 100 regular crunches and 100 oblique crunches (50 on each side). Tonight, after work I plan on getting in a shoulder weight session, so I will update tonight with my workout and the weights I use. :D

Food:

Breakfast:
Chocolate Green Smoothie(cocoa powder, frozen banana, frozen blueberries, chia seeds, spinach almond/coconut milk)
orange
water
mocha coffee

Snack:
apple with walnut butter
lemon water

Lunch:
Salad(lettuce, cucumber, green pepper, nutritional yeast, mushroom, raw pepitas, hemp seeds)
sweet potato and cauliflower soup
bag of carrots
orange

Snack:
bag of cucumbers
Tea

Post-workout:
protein shake

Dinner:
raw chili
water

Snack:
tea

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 Post subject: Re: Kim's Beast Training
PostPosted: Tue Jan 31, 2012 9:38 am 
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Joined: Sun Oct 23, 2011 7:52 am
Posts: 236
Location: Norwich UK
Yay! What goes into a raw chili?

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 Post subject: Re: Kim's Beast Training
PostPosted: Wed Feb 01, 2012 9:56 am 
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Posts: 97
Location: Boston, MA
Okay, little late on my weight training last night, but here it is...with the weights I used :D I really need to work on my lateral strength, my shoulders are so weak in that area. I dislocated my shoulder several years ago and since then my shoulders have been a weak area. So I need to slowly work up the strength and hopefully avoid a future dislocation and shoulder surgery :D

Shoulder workout:

Military Press - 1 warm-up set, 3 sets of 10 reps : 25lb dumbbell

(Superset)
Upright Dumbbell Rows - 3 sets of 10 reps: 15lb dumbbell
Standing Dumbbell Military Press (shown seated) - 3 sets of 10 reps: 15lb dumbbell
(End of superset)

Incline Bench Front Dumbbell Delt Raises (go light) - 3 sets of 10 reps: 10lb dumbbell

Rear Delt Cable Flyes - 3 sets of 10 reps: 10lb dumbbell

Lateral Raise - 3 sets of 10 reps: 10 lb dumbbell

Rear Delt Raise - 3 sets of 10 reps: 15lb dumbbell

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