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 Post subject: Holly's 2013 Training Journal
PostPosted: Thu Jan 03, 2013 3:07 pm 
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Rabbit

Joined: Mon Dec 24, 2012 12:37 pm
Posts: 12
Food and Exercise Log for 01/03/2013

1st Meal: Green smoothie with 8 cups chopped kale, 1 tbs chia seeds, 1 frozen banana, 1 scoop TJ Soy Protein, 1 cup Pineapple and 1 cup H20
2nd Meal: 2 cups melon and 1 1/2 cup grapes
3rd Meal: Large Salad with 1 head Chopped Romain Lettuce, 1 sweet onion, 2 Roma Tomatos, 1 cup chopped Mushrooms, 1 cup Black Eyed Pea Chili leftover from New Years Day and 1/4 cup balsalmic vinegar.
4th Meal: Orange
5th Meal:Green Smoothie 8 cups chopped kale, 1 frozen banana, 1 scoop TJ Soy Protein, 1 cup Pineapple and 1 cup H20

Cardio: 45 Min HIIT Spin Class
Chest and Tricept:
Incline DB Press: 15x12, 20x10, 20x10
Rope Pushdown: 35x12, 35x10, 35x10
DB Bench Press: 20x10, 20x10, 20x10
Skull Crusher: 15x10, 15x10, 15x10
Incline DB Fly: 15x10, 15x10, 15x10
Standing DB French Press: 25x10, 25x10, 25x10


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 Post subject: Re: Holly's 2013 Training Journal
PostPosted: Thu Jan 03, 2013 4:18 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3837
Location: Christchurch, New Zealand.
Great to have you onboard Holly! Looks like your 2013 is off to a good start, how long have you been training for?

What brands of greens do you use? Feel free to go through the other journals and comment in them, that tends to get people checking in on yours. All the best MF.

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 Post subject: Re: Holly's 2013 Training Journal
PostPosted: Fri Jan 04, 2013 7:57 am 
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Rabbit

Joined: Mon Dec 24, 2012 12:37 pm
Posts: 12
Hi Mini Forklift,

I have been weight training for about 4 years. Before that I did mostly cardio and toning work. I use whatever greens are on sale! Right now I'm using Glory Foods Greens. It is convienient because they are prewashed and ready to throw into my Vitamix. Once a week I try to stock up on Collards, Kale and Mustard greens this week.

Thanks for the warm welcome!


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 Post subject: Re: Holly's 2013 Training Journal
PostPosted: Fri Jan 04, 2013 8:16 am 
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Rabbit

Joined: Mon Dec 24, 2012 12:37 pm
Posts: 12
It's not even 8 and I'm done with the gym for today! I've got a going away lunchone with a friend who is "retiring" to stay home with her two kids so I hit the 5:50 AM Spin class at the gym this morning.

Cardio: 45 Min HITT Spin Class
Bicepts and shoulders
Arnolds: 15x10, 15x10, 15x10
Front and Side Strait Arm Raises: 5x10, 5x10, 5x10
Hammer Curls: 15x12, 15x12, 15x12
Shoulder Press: 12.5x10, 12.5x10, 12.5x10
Concentration Curls: 15x10, 15x10, 15x10

1st Meal: 2 Scoops Garden of Life Raw Meal
2nd Meal: Miso Soup with Wakame (Sea Weed) and Edamame
3rd Meal: Salad with Black Bean Burger
4th Meal: Green Smoothie with 6 cups chopped Collard Greens, 1 frozen Banana, 1 Tbs chia seeds, 1 scoop Soy Protein Isolate
5th Meal: Large Salad with Beans and Salsa


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 Post subject: Re: Holly's 2013 Training Journal
PostPosted: Sat Jan 05, 2013 9:21 am 
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Rabbit

Joined: Mon Dec 24, 2012 12:37 pm
Posts: 12
I don't work out on the weekend but here is my meal plan for today.

Meal Plan 1/5/2013

1st Meal: Green smoothie with 1 scoop TJ's Soy Protien, 8 cups collard greens, 1 Tbs Chia seeds, 1 banana and 1 cup water
2nd Meal: Orange
3rd Meal: Large green salad, with 1 cup mushrooms and 1 cup Texas Caviar http://fatfreevegan.com/blog/2010/02/24 ... -or-salad/
4th Meal: Miso soup with wakame and tofu
5th Meal: Large green salad, with 1 cup mushrooms and 1 cup Texas Caviar http://fatfreevegan.com/blog/2010/02/24 ... -or-salad/
6th Meal :Green smoothie with 1 scoop TJ's Soy Protien, 8 cups collard greens, 1 banana and 1 cup water

Fat 12.7g 9.2%
Saturated Fat 1.2g
Cholesterol 0mg
Sodium 3,474.8mg
Carbohydrates 207.3g 66.4%
Fiber 53.2g
Sugars 93.8g
Protein 76.5g 24.5%


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 Post subject: Re: Holly's 2013 Training Journal
PostPosted: Tue Jan 08, 2013 8:21 am 
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Rabbit

Joined: Mon Dec 24, 2012 12:37 pm
Posts: 12
Meal Plan 1/8/13
1st Meal: Green Smoothy with Kale Greens, Banana and Chia Seed
2nd Meal: Miso Soup with Tofu and 1 cup blueberries
3rd Meal: Large Green Salad with Romain, Texas Caviar and Pineapple Salsa mmmmmmmmmmmmmmm!!!!
4th Meal: Veggie and Bean Soup
6th Meal: Green Smoothy with 3 Tbs Hemp protien, Collard Greens, and Stevia
7th Meal: Black Bean Soup served over brown rice

Cardio: 45 Min Spin Class at noon and 20 Min Elliptical in Evening
Weights: Tuesday - Back

Reverse Grip Bent Over Row (15*, 12*)
4 12, 10, 8, 8

Wide Grip Pull Down
3 10-12
1 Arm Cable Row
3 8
Hyper Extensions
3 12-15


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 Post subject: Re: Holly's 2013 Training Journal
PostPosted: Thu Jan 10, 2013 8:32 am 
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Rabbit

Joined: Mon Dec 24, 2012 12:37 pm
Posts: 12
Yesterday was a rest day for me but I still did a spin class.

Today isThursday - Chest and Biceps

Chest

Incline Dumbbell Press 4 sets 12, 8, 8, 8

Pec Dec 3 sets 10-12
Dumbbell Flys 3 sets 10-12
Push Ups 3sets to Failure

Biceps

Dumbbell Curl 4 sets 12, 10, 8, 8

EZ Bar Curl 3 sets 10-12
Dumbbell Reverse Curl 3 sets 10-12
Rope Curl 3 sets 10-12


Meal #1: Green smoothy with Collard Greens, 1 Tbs chia seeds and 1 scoop Pea Protein
Meal #2: Miso soup with tofu, miso paste and wakame
Meal #3: Large romain salad with Texas Caviar, mango salsa and 1/2 avocado
Meal #4: 1 scoop Pea Protien mixed with water and small pear
Meal #5: 1/2 cup brown rice and 2 cups Black Bean Soup

Fat 32.7g 17%
Saturated Fat 3.4g
Cholesterol 0mg
Sodium 4,970.6mg
Carbohydrates 245.2g 56.7%
Fiber 73.9g
Sugars 57.3g
Protein 114g 26.3%


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 Post subject: Re: Holly's 2013 Training Journal
PostPosted: Fri Jan 11, 2013 8:15 am 
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Rabbit

Joined: Mon Dec 24, 2012 12:37 pm
Posts: 12
Meal #1 Green Smoothie with Collards, banana and Pea Protien Powder
Meal #2 Green Smoothie
Meal #3 Large Green Salad with onions, mushrooms, tomatos and 1/2 avocado
Meal #4 Pea Protein Powder and water
Meal #5 Large Green Salad with guacamole, salsa, beans & onions

Fat 36.6g 22.7%
Saturated Fat 4g
Cholesterol 0mg
Sodium 798.1mg
Carbohydrates 180.2g 49.5%
Fiber 64.3g
Sugars 58.4g
Protein 101.1g 27.8%

Squats 5 Sets 12, 10, 8, 8, 8

Wall Squat 3 Sets 12-15
Leg Extension 3 Sets 12-15
Sissy Squat 3 Sets 20-25
Hamstrings

Leg Curls 4 Sets 12, 10, 10, 10
Straight Leg Deadlifts 3 Sets 15, 12, 10
Calves
Seated Calf Raise 3 Sets 12, 10, 10
Standing Calf Raise 3 Sets 20, 15, 15


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 Post subject: Re: Holly's 2013 Training Journal
PostPosted: Fri Jan 11, 2013 12:32 pm 
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Rabbit
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Joined: Thu Dec 27, 2012 5:45 pm
Posts: 86
Location: Spring, Texas
Wow, you're kicking butt! I love your meals and fitness rotations.

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 Post subject: Re: Holly's 2013 Training Journal
PostPosted: Wed Jan 16, 2013 8:26 am 
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Rabbit

Joined: Mon Dec 24, 2012 12:37 pm
Posts: 12
I have been playing single parent while hubby is out of town so I haven't had a chance to post my meals and workout rotation.

Shoulders and Triceps:

Shoulders:

Seated Dumbell Press RepsXlbs
15/12.5, 12x12.5, 10x12.5, 9x12.5
Dumbell Lateral Raise
15x5, 12x5, 15x5
Dumbell Revese Fly
12x12.5, 12x12.5, 12x12.5
Dumbell Shrugs
16x35, 12x35, 12x35
Triceps
EZ Bar Close Grip Bench Press
12xEZ, 12xEZ, 12xEZ
Dumbell Kickbacks
12x10, 12x10, 12x10
Rope Pushdown
10x22.5, 10x22.5, 10x22.5

Meal #1 Green Smoothie with Collards, Pea Protein, Banana and Strawberry
Meal #2 Green Smoothie with Collards, Pea Protein, Banana and Strawberry
Meal #3 1 Cup Shelled Edamame
Meal#4 Large Green Salad with 6 cups shredded Romain, 2 roma tomatoe, 1 sweet onion, and 1 cupwhite mushroom and 4TBS Balsalmic vinegar
Meal #5 Pea Protein, wheat grass powder and spirulina mixed with water
Meal #6 1 cup Black Eyed Pea Hummus with baby carrots

Fat 26g 17.7%
Saturated Fat 2g
Cholesterol 0mg
Sodium 756.1mg
Carbohydrates 175g 53%
Fiber 46.7g
Sugars 71.6g
Protein 97.1g 29.4%


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 Post subject: Re: Holly's 2013 Training Journal
PostPosted: Thu Jan 17, 2013 7:50 am 
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Rabbit
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Joined: Wed Jan 16, 2013 5:58 pm
Posts: 30
Location: Haslemere, UK
wow your diet is awesome :D

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 Post subject: Re: Holly's 2013 Training Journal
PostPosted: Thu Jan 17, 2013 8:27 am 
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Rabbit

Joined: Mon Dec 24, 2012 12:37 pm
Posts: 12
Meal #1: Green Smoothing with Collard Greens, 1 Scoop Hemp Protein, 1 Scoop Pea Protein, 1 banana, 1 cup strawberries
Meal #2: Green Smoothing with Collard Greens, 1 Scoop Hemp Protein, 1 Scoop Pea Protein, 1 banana, 1 cup strawberries
Meal #3: Large Green Salad with 6 cups shredded Romain, 2 roma tomatoe, 1 sweet onion, and 1 cupwhite mushroom and 4TBS Balsalmic vinegar
Meal #4: 1 Cup Shelled Edamame
Meal #5: Pea Protein, wheat grass powder and spirulina mixed with water
Meal #6: Eating out. Subway salad all the Veggies!

Fat 30.9g 18.5%
Saturated Fat 2.1g
Cholesterol 0mg
Sodium 667.5mg
Carbohydrates 187.9g 50%
Fiber 60.9g
Sugars 84.2g
Protein 118.3g 31.5%

Cardio 45 Min Spin Class
Today isThursday - Chest and Biceps

Chest

Incline Dumbbell Press 4 sets 12x15, 8x15, 8x15, 8x15

Pec Dec 3 sets 12x35, 12x35, 12x35
Dumbbell Flys 3 sets 12x12.5, 12x12.5, 12x12.5
Push Ups 3sets to Failure

Biceps

Dumbbell Curl 4 sets 12x15, 10x15, 8x15, 8x15

EZ Bar Curl 3 sets 10xEZ, 10xEZ, 10xEZ
Dumbbell Reverse Curl 3 sets 10x15, 10x15, 10x15
Rope Curl 3 sets 10-12


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 Post subject: Re: Holly's 2013 Training Journal
PostPosted: Thu Jan 17, 2013 2:22 pm 
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Manatee
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Joined: Sun Dec 09, 2012 10:59 am
Posts: 405
Location: SC, Brazil
PoPe wrote:
wow your diet is awesome :D

I second that

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 Post subject: Re: Holly's 2013 Training Journal
PostPosted: Fri Jan 18, 2013 8:39 am 
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Rabbit

Joined: Mon Dec 24, 2012 12:37 pm
Posts: 12
TGIF! It's been a Loooooog week and I'm looking forward to a 3 day weekend!

Meal Plan today:
Meal #1: Green Smoothing with Collard Greens, 1 Scoop Hemp Protein, 1 Scoop Pea Protein, 1 banana, 1 cup strawberries
Meal #2: Green Smoothing with Collard Greens, 1 Scoop Hemp Protein, 1 Scoop Pea Protein, 1 banana, 1 cup strawberries
Meal #3: Large Green Salad with 6 cups shredded Romain, 6 Cherrie tomatos, 1/2 cup green pepper, 1/4 cup garbanzo beans 4TBS Balsalmic vinegar
Meal #4: 1 Cup Shelled Edamame
Meal #5: Pea Protein, wheat grass powder and spirulina mixed with water
Meal # 6: 3 Veggie Sushi Rolls and Miso Soup

Fat 41.4g 17.6%
Saturated Fat 3.3g
Cholesterol 6mg
Sodium 2,142.2mg
Carbohydrates 304.9g 57.6%
Fiber 62.9g
Sugars 97.2g
Protein 131.6g 24.9%

Training:
50 Min Spin Class with Laura (She's tough!)

Leg Day

DB Squats with 25lb Dumbells 5 Sets 12, 10, 8, 8, 8

DB Wall Squat 3 Sets with 20lb Dumbells 12x50, 12x50, 12x50
Leg Extension 3 Sets 12x80, 12x80, 12x80
Sissy Squat 3 Sets 12xBW, 12xBW, 12xBW
Hamstrings

Leg Curls 4 Sets 12x45, 10x45, 10x45, 10x45
Straight Leg Deadlifts with 2 20lb DB 3 Sets 15x40, 12x40, 10x40
Calves
Seated Calf Raise 3 Sets 12x50, 10x50, 10x50


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 Post subject: Re: Holly's 2013 Training Journal
PostPosted: Mon Jan 21, 2013 3:01 pm 
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Joined: Fri Mar 17, 2006 10:23 pm
Posts: 3033
Great start to 2013 Holly! Mmm black eyed pea chili sounds good, that just might be dinner tonight.

-Dylan


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