Vegan Bodybuilding & Fitness

Healthy Food Defines You
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 Post subject: Re: Patrik's training diary
PostPosted: Mon Feb 06, 2012 2:59 pm 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
Oh wow, congratulations, Patrik!!! Awesome fitness stuff AND your fashion achievements! That's incredible! What is it that you do? Design clothes?

Congratulations!!!!
~Karen~


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 Post subject: Re: Patrik's training diary
PostPosted: Tue Feb 07, 2012 4:43 pm 
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Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
Thanks Karen! Yeah, I do fashion design.

Today I trained my mid section.


10 minutes warm up

15 minutes of stretching

Crunches x 4

-Body weight x 30 reps
-Body weight x 30 reps
-Body weight x 30 reps
-Body weight x until fail (100 reps)

Back extension x 5

-body weight x 10 reps
-10kg x 10 reps
-5kg x 10 reps
-2.5kg x 10 reps
-body weight x 10 reps


Abdominal flexion x 4

-65kg x 10 reps
-65kg x 10 reps
-60kg x 8 reps
-55kg x 9 reps


Back extension (machine) x 4

-95kg x 10 reps
-90kg x 10 reps
-85kg x 10 reps
-80kg x 10 reps

Rotary torso x 4

-65kg x 10 reps per side
-60kg x 10 reps per side
-55kg x 12 reps per side
-50kg x 15 reps per side

Some new personal records there!


Food:

I had some rye bread, soy sausages and porridge for breakfast. For lunch I had some baked potatoes with bean, soy and tomato sauce and some Soy vanilla dessert. For dinner I had some stir fry with tofu, whole wheat noodles, beans, peas and some coconut milk. Man, that coconut milk stuff is amazing! ~700 calories in one can!! And tastes wonderful! Why haven't I been using it before? Anyway...some fruits, soy yoghurt and muesli for snacks.+ the usual supplements.

protein: 155g / carbs: 474g / fat: 189g / total calories: ~4200


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 Post subject: Re: Patrik's training diary
PostPosted: Thu Feb 09, 2012 2:50 am 
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Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
Hmm, it seems I'm starting to be pretty close to my goal of 80kg...I weighed yesterday 78,5kg with my gym clothes on...8kg back I recall thinking that I'd be quite muscular with an extra 10kg on, but now that I'm near it, I don't feel very muscular at all! I suppose I'll have to set a new goal for myself....Perhaps I'll aim for 85kg for the next summer...then I can burn some of the fat away and I'll be around 80kg or something... :D

Anyway..this is my workout from yesterday. I trained my chest and upper back.


10 minutes warm up

15 minutes stretching


Dumbbell press x 5

-10kg x 20 reps
-35kg x 10 reps
-30kg x 10 reps
-27.5kg x 10 reps
-27.5kg x 10 reps

Yet again, another personal record, by far!!


Bent over row x 5

-bar x 20 reps
-30kg x 11 reps
-30kg x 10 reps
-30kg x 10 reps
-30kg x 10 reps


Dumbbell flyes x 4

-20kg x 10 reps
-17.5kg x 10 reps
-15kg x 10 reps
-13.5kg x 10 reps


Shrugs x 4

-30kg x 11 reps
-30kg x 10 reps
-30kg x 10 reps
-30kg x 10 reps


Cable flyes x 4

-85kg x 10 reps
-80kg x 10 reps
-75kg x 10 reps
-70kg x 10 reps

+10 push-ups


Seated row x 4

-65kg x 10 reps
-60kg x 10 reps
-55kg x 10 reps
-50kg x 10 reps


Food:

For breakfast I had some rye bread with sprouts and tofu cream cheese, soy sausages and some porridge. For lunch some of that stir fry from yesterday. For dinner I had some fried potatoes, vegan hot chorizo sausage with whole wheat baguette. Blueberry pie for dessert. Fruits and some soy yoghurt and muesli for snacks + the usual supplements.

protein: 162g / carbs: 396g (not enough!) / fat: 208g / total calories: ~4300g


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 Post subject: Re: Patrik's training diary
PostPosted: Fri Feb 10, 2012 2:30 am 
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Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
ok, this is my workout from yesterday.

I miscalculated my schedule, so I ended up with a very short work out...

10 minutes warm up

5 minutes stretching


squats x 6

-bar x 20 reps
-bar x 20 reps
-75kg x 10 reps
-70kg x 10 reps
-65kg x 10 reps
-60kg x 10 reps


Seated calf raise x 5

-20kg x 20 reps
-65kg x 10 reps
-62.5kg x 10 reps
-60kg x 10 reps
-57.5 x 10 reps


food:

Breakfast: rye bread with tofu cream cheese, flax seeds, peanut butter and some sprouts, one vegan hot chorizo sausage and a bowl of porridge. Lunch: Some pea soup and rye bread with peanut butter. Dinner: some stir fry with sweet potatoes, beans, tempeh and coconut milk. Snacks: muesli with coconut milk, fruits and blueberry pie. Supplements: creatine, BCAA's, glutamine, rice protein.

protein: 146g / carbs: 338g / fat: 197g / total calories: 3800


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 Post subject: Re: Patrik's training diary
PostPosted: Sun Feb 12, 2012 4:05 am 
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Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
This is my workout from yesterday. I trained my biceps and triceps.

10 minutes warm up

15 minutes of stretching

seated bar curl x 5

-bar x 20 normal reps
-10kg x 15 reps
-32.5kg x 11 half reps
-30kg x 10 half reps
-27,5kg x 10 half reps
-25kg x 10 half reps


Cable pulldown x 5

-15kg x 20 reps
-40kg x 10 reps
-35kg x 10 reps
-30kg x 10 reps
-25kg x 10 reps


Seated dumbbell curl x 4

-15kg x 10 reps
-13.5kg x 9 reps
-10kg x 10 reps
-10kg x 8 reps


Dumbell extension x 4

-35kg x 10 reps
-30kg x 10 reps
-27.5kg x 10 reps
-27.5kg x 10 reps

food:

breakfast: rye bread with peanut butter, tofu cream cheese, avocado and sprouts, some porridge and vegan chorizo sausage. For lunch and dinner I had some stir fry with tofu, variety of beans and peas, veggies, sweet potato and coconut milk. For snacks I had some fruits, blueberry pie and meal replacement powder. The usual supplements of Creatine, glutamine, BCAA's and rice protein.


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 Post subject: Re: Patrik's training diary
PostPosted: Mon Feb 13, 2012 1:43 pm 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
Hey Patrik! Congratulations on nearly reaching your goal! That's fantastic!!!


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 Post subject: Re: Patrik's training diary
PostPosted: Mon Feb 13, 2012 3:01 pm 
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Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
Thanks Karen! I hope you guys will reward me with a nice New You for the New Year-prize package!! :D


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 Post subject: Re: Patrik's training diary
PostPosted: Mon Feb 13, 2012 7:54 pm 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
Yep, Patrik, we're assembling prize packs this week to be mailed out soon, and your name is on the list! Thanks for your patience! :)


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 Post subject: Re: Patrik's training diary
PostPosted: Tue Feb 14, 2012 4:21 pm 
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Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
THANKS guys!! This means a lot to me, really! I've been a bit short on cash lately having started my own business and so on, so all the help I can get is extremely welcome!

Today I did my shoulders.

10 minutes jogging for warmup

10 minutes of stretching


Seated dumbbell press x 5

-bar x 40 reps
-25 x 10 reps
-23.5kg x 10 reps
-20kg x 11 reps
-20kg x 10 reps


Rear delt cable flyes x 5

-15kg x 10 reps
-40kg x 10 reps
-35kg x 11 reps
-30kg x 10 reps
-25kg x 10 reps


Cleans x 4

-25kg x 10 reps
-23.5kg x 8 reps
-20kg x 6 reps
-20kg x 10 reps


Incline bench rear delt raise x 4

-9kg x 11 reps
-8kg x 10 reps
-7kg x 10 reps
-6kg x 10 reps
-5kg x 6 reps

(with no breaks)


Lateral raise x 4

9kg x 10 reps
8kg x 10 reps
7kg x 10 reps
6kg x 10 reps

a GOOD workout! Shoulders is becoming my favorite workout! Feels as if I'm just starting to get the hang of it...


Food:

Breakfast: Rye bread with sunflower seed butter, tofu cream cheese, avocado and sprouts, and some porridge.

Lunch: whole wheat baguette with fried soy mince, beans and avocado + some french fries.

Dinner: whole wheat pasta and sauce with tomato paste, egg plant, beans and tofu.

Snacks: Soy yoghurt with muesli and some fruits.

Supplements: creatine, glutamine, BCAA's, rice protein.


I just realized today that I really need to step up with my eating...I've put on some weight lately and I'm training with considerable heavier weights than before, so I ought to eat more too...I'm setting at least a new goal for daily calories at 200g.


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 Post subject: Re: Patrik's training diary
PostPosted: Wed Feb 15, 2012 3:55 pm 
Offline
Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
Today I trained my mid section.

10 minutes warm up

15 minutes of stretching

Crunches x 4

-Body weight x 30 reps
-Body weight x 30 reps
-Body weight x 30 reps
-Body weight x until fail (105 reps)

Back extension x 5

-body weight x 10 reps
-10kg x 10 reps
-5kg x 11 reps
-2.5kg x 10 reps
-body weight x 10 reps


Abdominal flexion x 4

-70kg x 10 reps
-65kg x 10 reps
-60kg x 10 reps
-55kg x 10 reps


Back extension (machine) x 4

-95kg x 10 reps
-90kg x 11 reps
-85kg x 10 reps
-80kg x 10 reps


Food:

Breakfast: 4 slices of rye bread with tofu, peanut butter and sprouts. A bowl of porridge.

Lunch: A large bowl of salad with an assortment of beans, peas and nuts, spinach, broccoli and tofu

Dinner: Seitan kebab with pita bread and some of that bean salad from earlier.

Snacks: Raw Meal Replacement powder, fruits and blueberry pie

Supplements: Rice protein, creatine, BCAA's, Glutamine.

Today I weighed over 80kg with my training clothes on!! Yay..Let's put on another 5kg and see what happens...


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 Post subject: Re: Patrik's training diary
PostPosted: Wed Feb 15, 2012 4:50 pm 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
Woohoo!! Congratulations, Patrik!! All that extra food should help, too. :D

Great job!!!


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 Post subject: Re: Patrik's training diary
PostPosted: Fri Feb 17, 2012 2:01 pm 
Offline
Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
Hi guys, this is my work0ut from yesterday. I trained my chest and upper back.

10 minutes warm up

15 minutes stretching


Dumbbell press x 5

-10kg x 20 reps
-35kg x 9 reps
-30kg x 10 reps
-27.5kg x 10 reps
-27.5kg x 10 reps


Bent over row x 5

-bar x 15 reps
-35kg x 11 reps
-32,5kg x 10 reps
-30kg x 11 reps
-27,5kg x 10 reps


Dumbbell flyes x 4

-20kg x 10 reps
-17.5kg x 10 reps
-15kg x 10 reps
-13.5kg x 10 reps


Shrugs x 4

-30kg x 11 reps
-30kg x 10 reps
-30kg x 10 reps
-30kg x 10 reps


Food:

Breakfast: 2 slices of rye bread with peanut butter and sprouts. A large bowl of porridge and 4 soy sausages.

Lunch: Salad with chick peas and beans, tofu, spinach, mixed nuts etc.

Dinner: 2 Soy burgers with rye bread, fried pineapple, peanut butter and avocado and some baked potatoes

Snacks: Soy yoghurt with muesli, Raw Meal replacement.

Supplements: creatine, BCAA's, Gllutamine, rice protein


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 Post subject: Re: Patrik's training diary
PostPosted: Fri Feb 17, 2012 2:10 pm 
Offline
Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
This is what I did today: legs.

10 minutes warm up

15 minutes stretching


Barbell squat x 6

-bar x 10 reps
-20kg x 10 reps
-75kg x 10 reps
-70kg x 10 reps
-65kg x 10 reps
-60kg x 10 reps


Seated calf raise x 5

-30kg x 20 reps
-65kg x 10 reps
-62.5kg x 10 reps
-60kg x 10 reps
-57.5kg x 10 reps


Barbell lunges x 4

-65kg x 10 reps
-60kg x 10 reps
-55kg x 10 reps
-50kg x 10 reps


Calf Raise x 4 (machine)

-90kg x 11 reps
-85kg x 10 reps
-80kg x 10 reps
-75kg x 10 reps
-70kg x 10 reps

(with no breaks)


Seated hamstring curl x 4

-87kg x 10 reps
-79kg x 10 reps
-71kg x 10 reps
-63kg x 10 reps


Food:


Breakfast: 3 slices of rye bread with peanut butter, avocado and sprouts. A large bowl of porridge and 4 soy sausages.

Lunch: Salad with chick peas and beans, tofu, spinach, broccoli and mixed nuts.

Dinner: 2 Soy burgers with rye bread, fried pineapple, peanut butter and avocado and some more of that salad from earlier.

Snacks: Muesli with coconut milk.

Supplements: creatine, glutamine, BCAA's, rice protein.


Somehow I've haven't had the usual energy in the last 2 days....at the gym I feel like I don't have the energy for the workout and just want to go home....could it be because I've been eating less fruits in the last 2 days...?

Supplements: creatine, BCAA's, Gllutamine, rice protein


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 Post subject: Re: Patrik's training diary
PostPosted: Sat Feb 18, 2012 1:17 am 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
Hey Patrik, Great work!! Impressive! As far as your lack of energy, I do know that Robert Cheeke swears by fruit and eats quite a lot of it throughout the course of a day - says it helps gives him lots of energy. Anyway, I don't know, hope you find your energy again soon! :)


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 Post subject: Re: Patrik's training diary
PostPosted: Sat Feb 18, 2012 11:56 am 
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Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
Yeah, Karen...I think that might have been it. Today I ate a bunch of fruits before going to the gym like I usually do and the workout was fine.

10 minutes warm up

15 minutes of stretching

seated bar curl x 6

-bar x 20 normal reps
-10kg x 20 reps
-35kg x 11 half reps
-30kg x 10 half reps
-27,5kg x 10 half reps
-25kg x 10 half reps


Cable pulldown x 5

-15kg x 20 reps
-40kg x 10 reps
-35kg x 10 reps
-30kg x 10 reps
-25kg x 12 reps


Seated dumbbell curl x 4

-15kg x 8 reps
-13.5kg x 8 reps
-10kg x 10 reps
-10kg x 9 reps


Dumbell extension x 4

-35kg x 10 reps
-30kg x 10 reps
-27.5kg x 10 reps
-27.5kg x 10 reps


Cable Curl x 4

-75kg x 10 reps
-70kg x 10 reps
-65kg x 15 reps
-60kg x 15 reps


Food:

Breakfast: whole wheat bread with peanut butter, avocado and tofu and a large bowl of porridge

lunch: stir fry with sweet potato, beans, broccoli, tempeh, eggplant and coconut milk

dinner: a vegan pizza and some of that stir fry from earlier

Snacks: fruits.

Supplements: creatine, glutamine, BCAA's, rice protein.


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