Vegan Bodybuilding & Fitness

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 Post subject: Re: Patrik's training diary
PostPosted: Tue Feb 21, 2012 4:23 pm 
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Rabbit

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

10 minutes jogging for warmup

10 minutes of stretching


Seated dumbbell press x 5

-bar x 20 reps
-bar x 20 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 15 reps
-40kg x 10 reps
-35kg x 11 reps
-30kg x 10 reps
-25kg x 10 reps


Cleans x 4

-20kg x 10 reps
-20kg x 8 reps
-17.5kg x 10 reps
-215kg x 9 reps

(this time I did it with the olympic bar..)


Incline bench rear delt raise x 4

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

(with no breaks)


Lateral raise x 4

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

+ 10 shoulder push-ups


Food:

breakfast: 3 pieces of rye bread with peanut butter, avocado, flax seeds and spinach, some porridge and 4 soy sausages.

Lunch: some falafels with baked sweet potato

dinner: some stir fry with tempeh, broccoli, variety of beans and coconut milk

snacks: soy yoghurt with muesli and some fruits

supplements: BCAA's, Creatine, glutamine and rice protein

protein: 156g / carbs: 435g / fat: 215g / total calories: ~4200


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 Post subject: Re: Patrik's training diary
PostPosted: Tue Feb 21, 2012 4:31 pm 
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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 (115 reps)

Back extension x 5

-body weight x 10 reps
-10kg x 9 reps
-5kg x 10 reps
-2.5kg x 10 reps
-body weight x 10 reps


Side rotations x 4

-body weight x 15 reps
-body weight x 12 reps
-body weight x 10 reps
-body weight x 10 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

Static hold x 2 minutes


Food:

Breakfast: 3 pieces of rye bread with peanut butter, avocado, flax seeds and spinach, some porridge and 4 soy sausages.

Lunch: some of that stir fry from yesteday

Dinner: some vegan meatballs with tomato and spinach sauce and spaghetti

snacks: Soy yoghurt with muesli, Raw Meal replacement powder, fruits, blueberry pie.

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


protein: 215g / carbs: 421g / fat: 191g / total calories:~4200


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 Post subject: Re: Patrik's training diary
PostPosted: Thu Feb 23, 2012 4:36 pm 
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Rabbit

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

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


Machine row x 4

-45kg x 10 reps
-42,5kg x 9 reps
-40kg x 8 reps
-32,5kg x 8 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: rye bread with tofu cream cheese, avocado, flax seeds and spinach, porridge and 4 soy sausages.

Lunch: whole wheat spaghetti with vegan meatballs, tomato paste, cherry tomatoes and spinach

Dinner: veggie soup with potatoes, broccoli, beans, peas, mushrooms and carrots

Snacks: Soy yoghurt with muesli, fruits, orange juice and blueberry pie

Supplements: BCAA's, Creatine, glutamine and rice protein


protein: 195g / carbs:555g / fat: 152g / total calories: ~4300


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 Post subject: Re: Patrik's training diary
PostPosted: Wed Mar 07, 2012 3:01 pm 
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Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
I'm back! I've been quite busy and haven't updated my journal in a few weeks now. Nevertheless, I've continued with my work outs just as in the previous weeks! I got my amazing new years challenge price package last week!! THANK YOU SO MUCH GUYS!!! This means a lot to me, really!!

I already update my own personal training journal daily, so I'll be updating this one, when I have something in mind or have some good ideas/achievements.

I've made some progress in the last 2 weeks in terms of gaining more strength, but I haven't been putting on any weight much at all...I know that I should revise my eating program...I should probably be eating around 5000 calories per day to keep gaining weight. Even tho I know this, I'm having a hard time stepping up with my eating. I suppose I'm a bit exhausted with this eating business...

Also, another thing in my mind is that even tho I'm not competing or anything, I'd like to be lean and cut in the summer...I've been gaining quite a bit of fat around my mid section, so I'd like to get rid of that for the summer. Fat burning is still new to me, so I think I need to research that a bit. What I've understood is that I should start with that 2 months before "show time"....?

So anyway, I'll go with the mass building program for this month (hope to gain at least 2-3kg more), and then start up with the fat burning.

So that's pretty much all at this moment...

Once again, thanks a lot for the price package if you guys are reading this!!! I will take part in the NYNY Essay competition too!


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 Post subject: Re: Patrik's training diary
PostPosted: Tue Mar 13, 2012 12:36 am 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
Hey Patrik! Welcome back! So glad to hear you're making such progress and doing so well!

And also happy to hear your prize package arrived safe and sound. We were a little worried about the ones going overseas. But, glad you got it! Yay!


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 Post subject: Re: Patrik's training diary
PostPosted: Wed Sep 05, 2012 12:14 pm 
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Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
Hey guys!

I haven't been posting in a while, but I have been working out.

So, what has been going on since my last post? I've been burning fat. That's from the beginning of may. My bulking period lasted for 7 months and I put on about 15kg of weight during that. I put on quite a bit of fat, so I wanted to have a go at burning the fat away, just to see what that's about ( a totally new experience for me, because I've always been quite skinny..). So basically what I've been doing is 2hrs of exercise/5 days per week consisting work outs with heavy weights with minimal breaks (usually doing push ups or such in between sets), and I always ran to the gym and back (that would be about 50minutes of jogging). Also twice a week I would do a heavy weight free aerobic leg workout where I ran for about 50 minutes, did 200 squats, 200 lunges, 200 star jumps + stair running for 10 minutes.

During the fat burning I ate ~3000kcal per day, consisting mostly of fruits and raw, green stuff like salads. I also ate a lot of beans and nuts and protein drinks of all sorts. No bread, pasta, treats etc.

So, I burned approximately 14kg of fat away, which is a bit ridiculous because I weigh now about as much as I weighed last year at this time :D...... So optimistically I've put on perhaps 2kg of muscle during the bulking period of 7 months....Since I don't have previous experience in proper bulking, I don't know if this is a good achievement or not, but to me it seems a bit absurd that 15kg of mass equals 1-2kg of pure muscle....Well, at least I've learned the lesson, that putting on muscle is really damn difficult!! :D

So for the last month, I've sort of had a small break from hard core training, with going to the gym about 3 times per week and eating less foods. I've been doing a fair bit of sports outdoors, like tennis. I've been enjoying the finnish summer, because soon it'll be winter again and then I'm fine with being indoors at the gym :D

All in all, I feel that I've learned a LOT during this year of working out and I'm well prepared for the next bulking period. At the moment I'm really motivated and all, I'm just trying to gather some money for all the food and supplements.

Some of the things I'm going to focus on this time around. I'm going to:

-eat a lot less processed foods. Not only so that my diet would be healthier, but also to see if this would result in less fat in my mid torso.
-eat as little processed soy as possible. (no soy sausages, soy yoghurt etc.)
-put more effort in eating a variety of different smoothies
-eat more protein. I think the 180-200g per day is not enough. I'm put all my effort in getting all the necessary supplements.
-split the 6 meals I've been having to 8 and try eat less at a time, but more during the day.
-aim for 5000kcal per day
-hold on to jogging a few times per week, even tho I'm not burning fat.
-focus more on heavy compound exercises like squats, dead lifts etc.

So that's about it for now!


Last edited by xevious on Wed Sep 05, 2012 2:46 pm, edited 1 time in total.

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 Post subject: Re: Patrik's training diary
PostPosted: Wed Sep 05, 2012 12:35 pm 
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Rabbit

Joined: Fri Dec 30, 2011 12:07 pm
Posts: 43
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 Post subject: Re: Patrik's training diary
PostPosted: Wed Sep 12, 2012 5:26 pm 
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Joined: Fri Mar 17, 2006 10:23 pm
Posts: 3192
Patrik, looks like you are still killin' it and keeping up with your training regiment 100% that's motivational for me dude. I've been popping by to check out your workouts and what you've been eating for ideas for myself.
Thanks man, keep on!

-Dylan


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