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 Post subject: Jessica's Training Journal
PostPosted: Thu Feb 23, 2012 12:18 am 
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Rabbit
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Joined: Mon Feb 13, 2012 9:48 am
Posts: 121
Location: China
A little about me:
A have been a vegan for about a year and a half now and began going to the gym shortly after. I have made some decent improvements in that time and hope to make lots more! :) I will upload some pictures later on but have not taken any of myself in a while.
I currently work out 6 days a week and my main focus is my abs and losing my last bit of belly fat.

Here is my current work out plan.

Monday-Leg day

Legs Squats with bar and weights

-1 set warm up (15 reps)
-4 sets heavy (8 reps) + jump squats to failure
Dead Lifts
-1 set warm up (15 reps)
-1 set slightly heavier (10 reps)
-3 or 4 sets heavy (8 reps)
Seated leg raise + Lying down leg curls (super set)
-6 sets heavy (6-8 reps) each
Calves
-6 sets with bar (15 reps)

Tuesday -Abs + Biceps day

(reps vary)
-3 sets jesus sit ups
-5 sets cable crunches
-5 sets ab crunch machine
-2 sets chin ups (max reps)
Bicep sitting barbell curl
-1 set warm up (15 reps)
-4 sets heavy (8 reps)
Bicep standing cable curl
-4 sets heavy (8 reps)

Wednesday- Shoulders and Triceps Day

Shoulder barbell press
-2 sets warm up (15 reps)
-4 sets heavy (6-8 reps)
Shoulder Dumbbell press
-3 sets heavy (6 reps)
Shoulder side laterals
-3 sets heavy (8 reps)
Shoulder front laterals
-2 sets heavy (8 reps)
Tricep behind head dumbbell curl
-2 sets medium (10-12 reps)
-2 sets heavy (6-8 reps)
Tricep rope extension
-4 sets heavy (reps vary)
Tricep dip vary between weighted and without
-To failure

Thursday – Abs and Cardio Day 1
-2 sets ab crunch machine
-3 sets hanging leg raises
-5 sets leg raises on ground
-2 sets ab exercise of choice
-20-40 minutes of high intensity intervals on treadmill

Friday-Rest Day

Saturday-Chest and Back Day

Incline bench press (assisted)
-1 set warm up (15 reps)
-3 sets heavy (6-8 reps)
Flat Bench Press (assisted)
-3 sets heavy (6-8 reps)
Flat dumbbell fly
-2 sets medium (12-15 reps)
-1 set heavy (6-8 reps)
Chin ups
-2 sets (max reps)
Lat machine
-1 set warm up (20 reps)
-3 sets heavy, front (8-10 reps)
-3 sets heavy, back (8-10 reps)
Barbell rows
-1 set warm up (15 reps)
-3 sets heavy (8 reps)
Rear delt raises
-3 sets (8)
Lat machine pullout
-3 sets (8)

Sunday- Abs and Cardio day 2

(reps may vary)
-2 sets sides
-5 sets cable crunches
-5 sets ab crunch machine
-2 sets of ab exercise of choice

-20-40 min high intensity intervals on treadmill


Last edited by Jessica.veggiegirl on Thu Feb 23, 2012 12:30 am, edited 1 time in total.

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 Post subject: Re: Jessica's Training Journal
PostPosted: Thu Feb 23, 2012 12:27 am 
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Rabbit
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Joined: Mon Feb 13, 2012 9:48 am
Posts: 121
Location: China
I recently changed my diet up a bit and I have noticed an awesome energy increase! Except for my protein shakes i eat a pretty low protein diet because I do not have fake meats available to me in China, I don't like fake meats, and I don't like tofu or tempeh xP. I have made improvements on the amount of protein my diet provides but i want to make even more so finally decided to start taking protein powder rather than higher calorie food protein options.

My current diet is like this
Breakfast (same thing everyday)-1/2 cup oatmeal, soymilk, 1/4 of an apple, 5 slices of banana, 5 almonds, a few raisins and a few sunflower seeds.
Snack-100 calories worth of nuts, seeds and/or dried fruit
Lunch-Veggies, beans and either rice or noodles
Snack 2-100 calories of fruit and/or vegetables
Snack 3-Pre workout shake
Snack 4-Post workout shake
Dinner-Whatever i made that night usually something with a lot of veggies, carbs and some beans or nuts etc.
Snack 5-200 calories of anything i want (generally still eat healthy stuff like fruit, i rarely eat processed food and i only make desserts on Saturday BUT if i wanted to eat something bad i could ;) )
Snack 6-Before bed shake
I count calories and eat about 1500 calories a day. I have made Fridays a cheat day because having a once a week cheat day is supposed to help give your metabolism a boost and keep it from slowing down too much but i usually don't end up eating any more calories than i would on any other day xP.


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 Post subject: Re: Jessica's Training Journal
PostPosted: Thu Feb 23, 2012 10:54 pm 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
Nice work, Jessica! I especially like your meal plan. It's always good to have a plan!! :D


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 Post subject: Re: Jessica's Training Journal
PostPosted: Fri Feb 24, 2012 12:16 am 
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Joined: Mon Feb 13, 2012 9:48 am
Posts: 121
Location: China
Today is my rest day so i thought i would put some pictures up.

Sorry if they are two big or look weird i had some trouble uploading them and had to resize them a few times.


Attachments:
FILE1578.JPG
FILE1578.JPG [ 55.14 KiB | Viewed 5699 times ]
FILE1577.JPG
FILE1577.JPG [ 26.13 KiB | Viewed 5699 times ]
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 Post subject: Re: Jessica's Training Journal
PostPosted: Fri Feb 24, 2012 2:29 am 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
Awesome, detailed journal!

Keep after it.

All the very best with your training. Thanks for keeping a journal on here. Have an outstanding weekend of training and great nutrition.

-Robert

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 Post subject: Re: Jessica's Training Journal
PostPosted: Sun Feb 26, 2012 7:42 pm 
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Joined: Mon Feb 13, 2012 9:48 am
Posts: 121
Location: China
Had a pretty good weekend. Did all my workouts and enjoyed my off day on Friday :). Decided to cut carbs out of my lunch and cut out the 200 calories of whatever at the end of the day to try to speed up the loss of my last bits of extra fat. It is hard to be patient


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 Post subject: Re: Jessica's Training Journal
PostPosted: Sun Feb 26, 2012 7:44 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
Nice journal, you have a long torso. Not a negative point but inding clothes that fit must be a beast, huh?

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 Post subject: Re: Jessica's Training Journal
PostPosted: Sun Feb 26, 2012 7:48 pm 
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Joined: Mon Feb 13, 2012 9:48 am
Posts: 121
Location: China
Haha no it is actually the way the picture turned out XD cause i had to resize it a bit to get it small enough to put up. The second picture is more accurate in size. Now that i have it figured out ill do better with the pictures next time heehee.


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 Post subject: Re: Jessica's Training Journal
PostPosted: Mon Feb 27, 2012 1:05 pm 
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Posts: 3192
You live in China? That's awesome. What do you do there?

-Dylan


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 Post subject: Re: Jessica's Training Journal
PostPosted: Mon Feb 27, 2012 6:30 pm 
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Rabbit
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Joined: Mon Feb 13, 2012 9:48 am
Posts: 121
Location: China
C.O. wrote:
You live in China? That's awesome. What do you do there?

-Dylan


I grew up here because my parents do business here with agriculture.




Had a decent leg work out yesterday :) Only got 6 hours of sleep and ate almost no carbs so was a bit tired but I did decent and deadlifted more than i did last time (60kg) Which doesn't sound like much but it is almost 10kg more than i weight :).


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 Post subject: Re: Jessica's Training Journal
PostPosted: Tue Feb 28, 2012 9:26 pm 
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Joined: Mon Feb 13, 2012 9:48 am
Posts: 121
Location: China
Legs are still a bit sore from the work out but haven't gotten in the way of getting a good work out Tuesday :). It has only been two days but doing really good on my new weight loss diet plan. I keep forgetting to drink a protein shake before bed though so i have been eating about 1,000 calories rather than my planned oun 1,200. I am still feeling energized so i am REALLY happy about that because usually when i eat below 1500 i get a major energy drop at 6:00pm or so. I am also not getting grouchy which usually happens when i feel a bit hungry after the gym. So ya i am quite happy with how things are going and feeling good about my past improvements and confident that i will get where i want to be.


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 Post subject: Jessica's Training Journal
PostPosted: Thu Mar 01, 2012 2:11 am 
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Manatee
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Joined: Sun Oct 23, 2011 7:52 am
Posts: 236
Location: Norwich UK
Looking great. Whats the longterm goal?

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 Post subject: Re: Jessica's Training Journal
PostPosted: Thu Mar 01, 2012 7:58 pm 
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Joined: Mon Feb 13, 2012 9:48 am
Posts: 121
Location: China
My Long term goals are to get a six pack and become a lot more muscular.I want a lot of muscle but i want it shredded and tight so i still have a very slim look and look like a girl x) but have a lot of muscle packed on. I am kind of going for how zuzana light looks (except no fake boobs) I love the way that looks and i want people to look at me and know i look out and think i look fit and healthy. I think looks are really important because it shows a lot about who you are and i work hard at pretty much everything so i want to also LOOK like i work hard :).


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 Post subject: Re: Jessica's Training Journal
PostPosted: Thu Mar 01, 2012 8:20 pm 
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Joined: Mon Feb 13, 2012 9:48 am
Posts: 121
Location: China
Everything has been going fairly well and i am enjoying my cheat day greatly after a week of 1,000 calories a day. Next week i will probably increase it a bit because my stomach wasn't feeling the best yesterday and i would feel really hungry and eat a little then feel stuffed then in a few minutes hungry again. My body is pretty quick to complain to me so i am going to listen and up the calories just a bit x). On the bright side i was still really high energy and finished my ab work out even though my stomach was hurting :). Now to enjoy my break day.


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 Post subject: Re: Jessica's Training Journal
PostPosted: Sun Mar 04, 2012 5:32 pm 
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haha I just google imaged zuzana light to see who you were talking about......


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