Vegan Bodybuilding & Fitness

Yesterday was Shoulders & Abs

Cable Crunches 42.5 /12 42.5/12
Weighted leg raises 15/12/15/12
Seated DB press 27.5/6 27.5/6
Military press 10/6 10/6
Side laterals 17.5/6 17.5/6
Rear Laterals machine 45/6 45/6

Mass machine cardio level 3 distance 6.88 back on recumbent bike again
Today was Legs
Squats 55/6 55/6 55/6 55/6
DB Lunges 22.5/6 22.5/6
Stiff legged deadlifts 60/6 60/6 60/6
No mass machine cardio had to conduct sub v02 max test on myself for my Personal Trainer course, had a great stretch afterwards but past two days I have felt so tired but actually getting a good nights sleep !
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Yesterday was Chest & Triceps
Hammer Strength Press 45/6 45/5 45/4
Incline DB Press 30/6 30/6 30/6
Dips -/6
Incline Triceps Extension 25/6 25/6
Cable pushdown 45/6
Mass Machine Cardio distance 6.88 my legs just felt slow yesterday.

Today was Abs/back/ Traps
Ball Crunches -/20 -/20 -/20
Leg Raises -/15 -/15 -/15
Pull Ups (Smith Machine) -/11 -/11 -/11
Cable rows 95/6 95/6 95/6
Bent Over rows 30/6 30/6
Barbell Shrugs 70/6 70/6
Had to perform GXt test on treadmill for my course really need to get a HR monitor the handles at the gym are rubbish they never capture your HR!

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THERE ARE NO LIMITS ONLY THE ONES WE PUT ON OURSELVES

Today calves, biceps & forearms

Leg Press Calf Raises 190/6 190/6 190/6
Seated Calf Raises 180/6 180/6
Barbell Curls 30/6 30/6
Curl Bar Curls 25/6 25/6
Barbell wrist curls 40/8 40/8
DB wrist Curls 30/8
Mass Machine Cardio distance 7.05 smashed 6.88 my record from this week, i felt so pumped lifting today, My Biceps looked huge and i has insane Veins running down my arms!! Best workout of the week and the cardio was great!!
Last weekend at my personal training course , girl from my old work asked for a few tips on lifting was great to act like a personal trainer!! Think that spurred me on to lift like a mass machine!!

Yesterday was Abs & Shoulders

Cable crunches 47.5/12 47.5/12

Weighted Leg raises 15/15/ 15/15

Seated DB press 27.5/6 27.5/6

Hammer strength Shoulder press * 50/6 50/6

Side laterals 17.5/6 17.5/6

Rear Laterals 50/8 50/8

Mass Machine Cardio Distance 6.98



Weights went really well today cardio seemed hard I just seem to be really tired at the minute for the past 6-8 weeks I have been attending a personal training course on the weekends 9-5 Saturday and Sunday and trying to study through the week, It’s been hard and tiring my food seems not enough i feel like I’m still cutting have not found the right balance yet with my food had a look at it today and increased 2 of my meals so there more inline macro wise with the rest, also added olive oil for healthy fats as i am giving up peanut butter as it’s just too tempting!!



So it’s looking like this

Meals 1 &2 1/3 cup oats, protein shake and banana (pre & Post workout)

Meals 3 &6 Protein shake, almond milk and 50g sweet potato i blend it into a dessert

Meals 4 & 5 Spinach 100g, broccoli 75g, tomatoes 50g, cucumber 75g, Sweet potato 50g, tofu 85g

Meal 7 Spinach 100g, broccoli 75g, tomatoes 50g, cucumber 75g, tofu 85g & 1 tablespoon of olive oil

Calories 1907 Protein 168 (34%) Carbs 194 (40%) Fats 59 (27%)

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[url="http://www.bodybuilding.com/store/mass-machine-nutrition/mass-machine-nutrition.html"]Click here to order Skip La Cour's Mass Machine Nutrition

right here on Bodybuilding.com today.[/url][/QUOTE]

Squats 60/6 60/6 60/6 60/6
DB Lunges 25/6 25/6
Stiff leg deadlifts 65/6 65/6 65/6

Mass mAchine cardio 7.01 really Pushed today!!

Feel a lot better today have been exhausted to be honest from work and courses at the weekend!!

Got to keep on keeping on!!

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2012 New Brand of the Year"!

[url="http://www.bodybuilding.com/fun/2012-supplement-awards.html"]Click Here NOW to VOTE and get a 10% Discount.[/url]


[url="http://www.bodybuilding.com/store/mass-machine-nutrition/mass-machine-nutrition.html"]Click here to order Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today.[/url]
THERE ARE NO LIMITS ONLY THE ONES WE PUT ON OURSELVES

Yesterdays workout was Chest & triceps

Chest Press (HS) 45/5 45/5 45/4
Incline DB press 32.5/6 32.5/5 32.5/4
Dips 6
Tri ext Incline 20/6 20/6
Cable Pushdown 47.5/6 47.5/6

Mass machine Cardio distance 7.05

It was a great workout really pushed it was watching the Olympic cycling on TV while doing Mass Machine cardio made me push a bit harder!!
I have been reading my ACSM book on Lunch some of it made sense yesterday for the first time which I was really pleased with!!
Tonight I am going to meet up with the Fitness director at the YMCA gym I go to about volunteering for some experience.

Today was Back and Traps

Ball Crunches -/20 -/ 20 -/20
Leg lifts (ball) -/15 -/15 -/15
Assisted Pull ups (matt) 4 5 4
Cable rows 85/6 85/6
Bent over rows 30/6 30/6
Shrugs 70/6 70/6

Mass Machine Cardio distance 7.15 smashed 7.08 record!! Saturday I MUST MUST record myself doing seated row for skips critique!!
Met with fitness director they said I need police check and first aid and I can volunteer plus I work for the YMCA already so they really keen to get me volunteering!

Today was Calves, Biceps & Forearms

Leg Press calf raises 200/6 200/6
Seated calf raises 190/6 190/6
Barbell Curls 35/6 35/6
Curl Bar Curls 30/5 30/5
Barbell Wrist Curls 40/8 40/8
DB wrist curls 20/8 20/8

Mass machine Cardio distance 7.10

Great workout with Mattpb today, my biceps felt huge!! I have been noticing a lot more definition on my calves and Loving it!!
Weekend off can’t wait finally get some stuff done I have been putting off!

1. Film seated row for Skip to Critique
2. Take matt to the gym to practice my Personal trainer assessment
3. Practice stretches on matt
4. Shop about for a new computer and get a great deal
5. Paperwork for applying to stay in Canada
6. De-clutter at home

Today was Abs & Shoulders

Cable Crunches 47.5/15 47.5/15
Weighted Leg Raises 15/12 15/12
Seated Db Press 27.5/6 27.5/6
Hammer strength Shoulder press 50/6 50/6
Side Laterals 17.5/6 17.5/6
Rear Delts 55/6 55/6

Mass Machine Cardio distance 6.62

Cardio seemed a struggle today, wore my heart rate monitor I Love it!! It may have been a struggle as we went cycling round Vancouver yesterday for 6 hours it was great, got to see some places we have not been to, I will post some pics at the weekend as no computer at home for now have to update my journals at work.

It might havebeeen a struggle today but give it a few more days and you will beat your previous record no problem!!

Today was legs

Squats 65/6 65/6 65/6 65/6
DB Lunges 25/6 25/6
Stiff legged Deadlifts 70/6 70/6 70/6

I can go up again on everything which is great!

Mass Machine Cardio distance 6.88 better than yesterday, I was sweating heart rate up to 170bpm at one point, I love my heart rate monitor

Bit gutted my computer is still broke showing no signs of life at all , may have to go library later to download the email skip sent with the total package on.
Got some pics to post from my birthday and a training vid for skip to critique have to get them posted ASAP.

Awesome workout today you showed great strength in the exercises performed today, i have a feeling we will get a great deal on a laptop very soon.

Today was chest & Triceps

Hammer strength chect press 45/6 45/6 45/6
Incline Db press 32.5/6 32.5/6 32.5/6
Dips 6
Triceps ext incline 25/6 25/6
Cable Pushdown 50/6
I
Mass Machine Cardio distance 7.00 better than yesterday I love my heart rate monitor

Was a great workout lifted really well must record some more vids for skip to look at take my training to a higher level , was a great session with mattpb.

I made sure I had certainty and confidence when I lifted and it showed today.

Protein Pudding recipe



ingredients


All you need is-

200ml Almond milk- Almond milk contains as much Vitamin D and Calcium as Cows Milk and tastes much better!

1/4 Cup of porridge oats- Oats are Low Gi which means they will keep you fuller for longer

1 Table spoon of natural peanut butter- There is no added salt or sugar just 100% natural it will provide you with some healthy fats

Vegan protein powder- one scoop of protein powder provided around 20g of protein ( we usually use chocolate but Vanilla today)


blender


put all the ingredients in the blender Matt has three a day i have two in between meals so the we make the recipe above 5 times the quantitys


mix


Here is it blended up, now you can leave the Peanut butter out until the end and drop it in the mix when you going to eat it and if you have used Chocolate protein powder it tastes like Reeces peanut butter cups!


pudding


Final products, delicious , nutritious complete meal. With Protein, Carbohydrates and Fats!


You can substitute the protein powder for silken tofu and add cocoa powder and some stevia a natural sweetener!


enjoy

Today was back, traps and abs

It was a great workout I have been reading Skips journals included in the total package , they have been a great read and really makes you think you can push more, I attacked the weights with certainty and confidence and pushed hard today.

Ball Crunches 3x15
Ball leg Raises 3x15
Assisted pull ups 3x6 these felt better as I attacked them
Cable rows 85/6 85/6 much better after skips advice
Bent over rows 35/6 35/6 I seemed to power through these
Shrugs 60/6 60/6

No mass machine cardio did some incline walking to get a feel for the cardio program I had wrote for my sister