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 Post subject: kore LOVES to train!
PostPosted: Mon Feb 06, 2012 6:36 am 
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Rabbit
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Joined: Mon Jan 16, 2012 2:11 am
Posts: 21
Location: Canberra, Australia
Hey! A mate suggested I start up an online training journal and I've decided to give it a go as there seem to be lots of positive people on here. I live in Canberra, Australia and have been vegan for about three years. I've only started getting back into my fitness a few months ago after some serious lazy time and started a new program today.

I don't really have any specific goals, but I like to train because:
- it feels awesome
- for health/wellbeing/fitness/strength
- I like the idea of looking fit and athletic

Me
female
26 years
179 cm
66 kg
23.7% body fat

Monday 6th February 2012

AM - Resistance: Legs and Chest

Incline Leg Press
70kg x 10
70kg x 10
70kg x 10

Smith Machine Squats
30kg x 6
27.5kg x 8
25kg x 10
22.5kg x 12

PLANK - 1 min, 10 secs

Dumbbell Single Leg Split Squat
(2 x 6kg) x 10 each leg
(2 x 6kg) x 10 each leg
(2 x 6kg) x 10 each leg

Straight Leg Deadlifts
30kg x 6
30kg x 8
30kg x 10
27.5kg x 12

PLANK - 1 min

One Legged Cable Kickbacks
3.4kg x 10 each leg
3.4kg x 10 each leg

Dumbbell Chest Press
(2 x 7kg) x 12
(2 x 8kg) x 10
(2 x 9kg) x 8
(2 x 9kg) x 6

Dumbbell Fly 5kg x 10
Push Ups 15 toes + 15 knees

Dumbbell Fly 5kg x 10
Push Ups 15 toes + 15 knees

Dumbbell Fly 5kg x 10
Push Ups 15 toes + 15 knees

PM - Cardio

Ran 3.72km in 22 mins, 41 secs

That's it for today - night!


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 Post subject: Re: kore LOVES to train!
PostPosted: Tue Feb 07, 2012 5:09 am 
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Rabbit
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Joined: Mon Jan 16, 2012 2:11 am
Posts: 21
Location: Canberra, Australia
Today was just cardio - I'm trying to build up to running long, which I've never done before so is a challenge for me.

Tuesday 7th February 2012

PM - Cardio

Ran 3.72km in 23 mins, 13 secs

A shoulders, triceps and core resistance session on for tomorrow!

Night :)


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 Post subject: Re: kore LOVES to train!
PostPosted: Wed Feb 08, 2012 5:13 am 
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Rabbit
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Joined: Mon Jan 16, 2012 2:11 am
Posts: 21
Location: Canberra, Australia
Wednesday 8th February 2012

AM - Resistance: Shoulders, Triceps and Core

Giant Set
Dumbbell Shoulder Press (2 x 5kg) x 10
Seated Side Lateral Raise (2 x 2kg) x 10
Seated Rear Delt Raise (2 x 2kg) x 10
Dumbbell Upright Row (2 x 3kg) x 10

Giant Set
Dumbbell Shoulder Press (2 x 5kg) x 10
Seated Side Lateral Raise (2 x 2kg) x 10
Seated Rear Delt Raise (2 x 2kg) x 10
Dumbbell Upright Row (2 x 3kg) x 10

Giant Set
Dumbbell Shoulder Press (2 x 5kg) x 10
Seated Side Lateral Raise (2 x 2kg) x 10
Seated Rear Delt Raise (2 x 2kg) x 10
Dumbbell Upright Row (2 x 3kg) x 10

Tricep Cable Pushdowns
17kg x 10
17kg x 10
17kg x 10

Skull Crushers
10kg x 10
10kg x 10
10kg x 10

Core Circuit
Kneeling Cable Crunch 23.8kg x 15
Weighted Swiss Ball 5kg x 15
Oblique Hanging Leg Raise x 10

Core Circuit
Kneeling Cable Crunch 23.8kg x 15
Weighted Swiss Ball 5kg x 15
Oblique Hanging Leg Raise x 10

Core Circuit
Kneeling Cable Crunch 23.8kg x 15
Weighted Swiss Ball 5kg x 15
Oblique Hanging Leg Raise x 10


Last edited by kore on Thu Feb 23, 2012 4:16 am, edited 1 time in total.

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 Post subject: Re: kore LOVES to train!
PostPosted: Thu Feb 09, 2012 6:04 am 
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Rabbit
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Joined: Mon Jan 16, 2012 2:11 am
Posts: 21
Location: Canberra, Australia
Today was just cardio again. I went for a run with a friend in a different part of town - which had some unexpected hills, but was fun!!

Thursday 9th February 2012

AM - Cardio

Ran 3.6km in 23 mins, 56 secs

A back and biceps resistance session on for tomorrow!

Night


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 Post subject: Re: kore LOVES to train!
PostPosted: Fri Feb 10, 2012 11:18 pm 
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Rabbit
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Joined: Mon Jan 16, 2012 2:11 am
Posts: 21
Location: Canberra, Australia
So - somehow I hurt my lower back last week - the devastation!! I finally admitted this to myself and went to the physio, who said no running or weights that affect lower back for at least a week. I'm pretty bummed, but am going to do my best to listen to that advice! Will still see how I go at indoor soccer tomorrow though, but will hold off on running long. I also ended up taking yesterday as my rest day for the week.

Saturday 11th February 2012

PM - Resistance: Back and Biceps

Wide Grip Lat Pulldown
28.4kg x 10
28.4kg x 10
28.4kg x 10

Seated Cable Row
32kg x 10
32kg x 10
32kg x 10
27kg x 8 *drop set

PLANK - 1 min, 10 secs

Barbell Bent-over Row (skipped coz of injury)

Underhand Cable Pulldown
28.4kg x 15
28.4kg x 15
28.4kg x 15
23.8kg x 10 *drop set

PLANK - 1 min, 5 secs

Alternating Dumbbell Curl (Seated)
6kg x 12 (each arm)
7kg x 10 (each arm)
8kg x 8 (each arm)

Alternating Hammer Curl
7kg x 10 (each arm)
7kg x 10 (each arm)
7kg x 10 (each arm)

PLANK - 1 min

See ya!


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 Post subject: Re: kore LOVES to train!
PostPosted: Sat Feb 11, 2012 6:32 am 
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Finch
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Joined: Fri Feb 10, 2012 7:55 am
Posts: 1
Thanks for posting your routine!! It is a great source of motivation for me :)


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 Post subject: Re: kore LOVES to train!
PostPosted: Sat Feb 11, 2012 6:39 am 
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Rabbit
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Joined: Mon Jan 16, 2012 2:11 am
Posts: 21
Location: Canberra, Australia
Thanks SumoSprout!! Looking forward to seeing your workout journal soon too! :)


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 Post subject: Re: kore LOVES to train!
PostPosted: Sun Feb 12, 2012 5:45 am 
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Rabbit
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Joined: Fri Jan 13, 2012 3:18 pm
Posts: 15
Location: Australia. Canberra
Great work Kore! You are kicken butt! :zwangsjacke:


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 Post subject: Re: kore LOVES to train!
PostPosted: Sun Feb 12, 2012 6:23 am 
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Rabbit
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Joined: Mon Jan 16, 2012 2:11 am
Posts: 21
Location: Canberra, Australia
Hahaa! Thanks CCor :)
Can't wait to see what you've been up to at the gym in your journal!


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 Post subject: Re: kore LOVES to train!
PostPosted: Sun Feb 12, 2012 6:35 am 
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Rabbit
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Joined: Mon Jan 16, 2012 2:11 am
Posts: 21
Location: Canberra, Australia
So... my lower back still hurts quite a bit :(
Played paintball this morning, which probably didn't help - but it was for a mate's birthday. I took it pretty easy at indoor soccer too, but not feeling particularly great!

Sunday 12th February 2012

PM - Cardio

Indoor soccer - 40 mins no subs (keeper for one quarter)

I've got a legs and chest resistance session on for tomorrow, but will have to skip or substitute some of the exercises till my lower back is back in business. Not going to let it get me down though!!

Night all


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 Post subject: Re: kore LOVES to train!
PostPosted: Mon Feb 13, 2012 3:43 am 
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Rabbit
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Joined: Mon Jan 16, 2012 2:11 am
Posts: 21
Location: Canberra, Australia
Took it easy at the gym today and swapped out most of my leg exercises (squats, lunges and deadlifts) because of my lower back. I'm hoping it will be better soon so I can get back to normal! I feel like going for a run, but I'm not allowed :(

Monday 13th February 2012

PM - Resistance: Legs and Chest

Leg Press
71kg x 10
68kg x 12
68kg x 12

Leg Extensions
50kg x 10
50kg x 10
50kg x 10

PLANK - 1 min, 10 secs

Seated Leg Curl
43kg x 6
40kg x 8
38kg x 10
36kg x 12

One Legged Cable Kickbacks
3.4kg x 10 each leg (had to stop coz I could feel it in my back)

PLANK - 1 min, 5 secs

Dumbbell Chest Press
(2 x 7kg) x 12
(2 x 8kg) x 10
(2 x 9kg) x 8
(2 x 9kg) x 8

Dumbbell Fly (2 x 5kg) x 10
Push Ups 15 toes + 15 knees

Dumbbell Fly (2 x 5kg) x 10
Push Ups 15 toes + 15 knees


Dumbbell Fly (2 x 5kg) x 10
Push Ups 15 toes + 15 knees

Just cardio on for tomorrow. Haven't figured out what I'm going to do instead of running yet though! :)


Last edited by kore on Wed Feb 22, 2012 4:54 am, edited 1 time in total.

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 Post subject: Re: kore LOVES to train!
PostPosted: Wed Feb 15, 2012 4:12 am 
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Rabbit
User avatar

Joined: Mon Jan 16, 2012 2:11 am
Posts: 21
Location: Canberra, Australia
Wednesday 15th February 2012

PM - Resistance: Shoulders, Triceps and Core

Giant Set
Dumbbell Shoulder Press (2 x 5kg) x 10
Seated Side Lateral Raise (2 x 2kg) x 10
Seated Rear Delt Raise (2 x 2kg) x 10
Dumbbell Upright Row (2 x 3kg) x 10

Giant Set
Dumbbell Shoulder Press (2 x 5kg) x 10
Seated Side Lateral Raise (2 x 2kg) x 10
Seated Rear Delt Raise (2 x 2kg) x 10
Dumbbell Upright Row (2 x 3kg) x 10

Giant Set
Dumbbell Shoulder Press (2 x 5kg) x 10
Seated Side Lateral Raise (2 x 2kg) x 10
Seated Rear Delt Raise (2 x 2kg) x 10
Dumbbell Upright Row (2 x 3kg) x 10

Tricep Cable Pushdowns
17kg x 10
17kg x 10
17kg x 10

Bench Dips (feet up) x 20

Skull Crushers
10kg x 10
10kg x 10
10kg x 10

Bench Dips (feet up) x 20

Core Circuit
Kneeling Cable Crunch 23.8kg x 15
Weighted Swiss Ball Crunch 5kg x 15
Cross-body Swiss Ball Crunch x 12

Core Circuit
Kneeling Cable Crunch 23.8kg x 15
Weighted Swiss Ball Crunch 5kg x 15
Cross-body Swiss Ball Crunch x 12

Core Circuit
Kneeling Cable Crunch 23.8kg x 15
Weighted Swiss Ball Crunch 5kg x 15
Cross-body Swiss Ball Crunch x 12

PM - Cardio (light)

Bike ride 25 mins


Last edited by kore on Thu Feb 23, 2012 4:19 am, edited 1 time in total.

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 Post subject: Re: kore LOVES to train!
PostPosted: Thu Feb 16, 2012 7:23 am 
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Rabbit
User avatar

Joined: Mon Jan 16, 2012 2:11 am
Posts: 21
Location: Canberra, Australia
Thursday 16th February 2012

PM - Resistance: Back and Biceps

Wide Grip Lat Pulldown
28.4kg x 10
28.4kg x 10
28.4kg x 10
23.8kg x 8 *drop set

Seated Cable Row
32kg x 10
32kg x 10
32kg x 10
27kg x 8 *drop set

PLANK - 1 min, 10 secs

Barbell Bent-over Row (skipped coz of injury)

Underhand Cable Pulldown
28.4kg x 15
28.4kg x 15
28.4kg x 15
23.8kg x 10 *drop set

PLANK - 1 min, 5 secs

Alternating Dumbbell Curl (Seated)
6kg x 12 (each arm)
7kg x 10 (each arm)
8kg x 8 (each arm)

Alternating Hammer Curl
7kg x 10 (each arm)
7kg x 10 (each arm)
7kg x 10 (each arm)

PLANK - 1 min, 5 secs

PM - Cardio (light)

Bike ride 25 mins


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 Post subject: Re: kore LOVES to train!
PostPosted: Wed Feb 22, 2012 4:47 am 
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Rabbit
User avatar

Joined: Mon Jan 16, 2012 2:11 am
Posts: 21
Location: Canberra, Australia
So... I've been on a bit of a bender! I think it's because I've been so bummed out from my back being sore and not being able to train properly or run. So I've been feeling really sluggish and crappy, eating poorly, not sleeping well and just generally being grumpy! Haven't trained at all since last Thursday till today and again had to do a modified legs session because of my back. At least this injury has made me realise that compound exercises are definitely what it's all about for legs! Because I can't do them at the moment - after training legs last Monday without squats/deadlifts etc - I wasn't even sore the next day! I feel very slack, but am going to let my back get better before I eff it up again :)

Wednesday 22nd February 2012

PM - Resistance: Legs and Chest

Leg Press
68kg x 10
68kg x 10
68kg x 10

Leg Extensions
50kg x 10
50kg x 10
50kg x 10

PLANK - 1 min, 10 secs

Seated Leg Curl
43kg x 6
40kg x 8
38kg x 10
36kg x 12

PLANK - 1 min, 10 secs

Dumbbell Chest Press
(2 x 7kg) x 12
(2 x 8kg) x 12
(2 x 9kg) x 8
(2 x 10kg) x 6

Dumbbell Fly (2 x 5kg) x 10
Push Ups 15 toes + 15 knees

Dumbbell Fly (2 x 5kg) x 10
Push Ups 15 toes + 15 knees

Dumbbell Fly (2 x 5kg) x 10
Push Ups 15 toes + 15 knees

PM - Cardio (light)

Bike ride 25 mins

Tomorrow is shoulders, triceps and core.

BYE!


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 Post subject: Re: kore LOVES to train!
PostPosted: Wed Feb 22, 2012 4:34 pm 
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Joined: Fri Mar 17, 2006 10:23 pm
Posts: 2779
Aussies and Kiwis are taking this forum by storm. Its pretty cool. Glad to have you on here sharing with all of us.

-Dylan


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