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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Mon Jan 21, 2013 1:37 pm 
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Gorilla
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Location: Idyllwild, CA
I went through a Crohn's flare for the first part of my rest week, which ate the first few nights of sleep while I stayed in limbo as my body fought the flare. I'm done flaring and finally feeling my body heal. Two more nights of rest till I go back to lifting. I'm feeling stronger again and more focused.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Thu Jan 24, 2013 12:42 am 
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Gorilla
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Location: Idyllwild, CA
1-23-13 1hr 52 min
DB chest press 146# x8x8x8x6x3 + 15 sec isometric
Weighted dips +37.5# x10x10x10 > +40#
Weighted chinups +47.5# x8x8x8 > +50#
Triceps kickbacks 45.5# x10x10x10x10 > 48#
Bicep curls 43# x8x8x8 > Hold
Quads 146# x8 Squats x8 Lunges x8 Squats x8 Lunges
Unladen chinups x12x12x12 > X
Decline pushups +10# x12x12x12 > +15#

I kicked my own ass today, hard, after a week of rest. I am cracking down on all the extra food I eat in my diet in a bid to get leaner and making a few changes in my normal diet.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Thu Jan 24, 2013 4:43 pm 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1288
Location: wales
alright pal, hows the weather with u? what are you planning on doing? cutting a certain type of food eg, carbs.......or just decreasing overall cals?


mike

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Fri Jan 25, 2013 2:03 am 
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Gorilla
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Location: Idyllwild, CA
I'm just getting rid of extra snacking, stuff that doesn't benefit my diet, like empty kcal without a lot of protein. The weather here has been great, but it rained today, which wasn't too bad. The cold snap we had was fricken brutal. How are things at your end? How's your training man?

1-24-13 1hr 10 min
Run 5 miles 50 min 25 sec
Hanging ab raises +10# x12x12x12 + 15 sec isometric
Obliques 83# x10x1x10 > 85.5#
1 Leg Calves 83# x12x12x12 > 85.5#
Crunches x12+40 sec iso x12+30 sec iso x12+20sec iso

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Fri Jan 25, 2013 3:19 pm 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1288
Location: wales
sounds good mate, youll be lean and mean ready for summer! the cold has gone from here now too thank god :lol: training is bit crap my end to be honest my back is really getting in the way of things, nevermind tho, just another challenge i suppose! let us know how you get on with the diet revisions!

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Sat Jan 26, 2013 5:28 pm 
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Gorilla
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Posts: 988
Location: Idyllwild, CA
Thanks man.

1-25-13 Rested

1-26-13 1hr 32min
DB deadlifts 146# x8x8x8 > X
1 arm DB rows 118# x8x8x8 > 120.5#
Weighted pullups +35# x8x8x8 > 37.5#
DB shoulder press 131# x8x8x7x~6 > 136#
DB shoulder side raises 55.5# x10x10x10 > 58#
1 arm DB shrugs 78# x10x10x10 > 80.5#
Unladen pullups x12x12x~12

I'm very happy with my strength coming back from my rest week, especially as I rebound and get back in the swing of things. I'm made some more changes to my high/low full body routine such as dropping side raises back from 4x to 3x, dropping shrugs to 3x, and dropping my rows back to 3x, plus a couple more.

I will also be doing something with my cardio. I'm noticing a lot of fatigue on my knees/ankles, a lot of popping and clicking, so I think I might drop one distance running day and sprint instead. If anyone would chime in here, I'd appreciate this.

I'm being pushed to do a split routine but I just don't like them. I feel like I would feel underworked doing a full body routine with my limited weights and exercises. I'd much rather get more iron and focus on my compound movements. I really love my high/low routine now. I feel like I am getting a huge variety in there.

I've moved some meals around in my diet, dropped a few things, increased a few things. I'm happy with it.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Sun Jan 27, 2013 7:00 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
1-27-13 1hr 30 min
Run 4.1mi 48min
Hanging abs +10# x12x12x12 > +12.5#
Obliques 85.5# x10x10x10 > 88#
Hamstrings 103# x12x12x12 > 108#

Dropped my mileage and speed back. My knee is bothering me. I need to sort something out.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Mon Jan 28, 2013 9:45 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
1-28-12 1hr 55 min
Weighted pushups +97.5# x5x5x5x5 > +100# (About 200-210# including my body weight)
Weighted dips + 52.5# x5x5x5x5 > +55#
Weighted Hammer Chinups +50# x5x5x5x5 > +52.5#
Triceps overhead +78# x8x8x8 > 80.5#
Bicep curls 43# x8x8x8 > Hold
Qudas 146# Squats x8x8 Lunges x8x8 > X
Unladen chinups x12x12x12
Weighted Decline pushups +35# x10x10x10 > +40#

I'm incredibly pleased with my strength and size, even with my limited equipment. My physique is very startling. If I had access to more equipment and some more supplements I am confident I could surpass my preconceived notions of what my body is limited to.

I'd like to get some BCAAs in a 4:1:1 ratio (Leucine being dominant) 2x more 25s, 2x 45s, and an olympic bar. It'd really skyrocket my goals.

As for my cardio debacle. I'm just going to sprint and walk, and run maybe once a week. Right now I have an issue with my little toe. I went to bed fine last night, woke up and it hurt very bad. ):

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Tue Jan 29, 2013 2:08 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
9.5hrs of sleep, resting today. Going to take a long walk today, maybe before I break fast. I feel really good. REALLY good. Emotionally and physically.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Thu Jan 31, 2013 12:42 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
1-30-13 1hr 33 min
1 arm DB deadlifts 125.5# x6x6x6x6 > 128#
1 arm DB rows 125.5# x5x5x5x5 > 128#
Weighted pullups +40# x5x5x5x5 > +42.5#
DB shoulder press 136# x5x5x5x4 > 141#
DB shoulder side raises 60.5# x8x8x8 > 63#
1 arm DB shrugs 80.5# x10x10x10 > 83#
Unladen pulls x12x12x12

Forgot to update my log yesterday. Mom and I made Vegan pizza for about 10 bucks, it was delicious.

Does anyone know if there is any truth to the 'keep your workouts at or under 1hr rule'? I've decided that my chest days are too long, regardless, and I could really do with dedicating myself to each half of it better. Plus I kind of wanted to try and split this goes well with my jack of all trades routine master of none, it's kind of a split, but not. Plus I think spreading the whole magic of weightlifting out further will be better.

Here is my new routine, the whole circuit.

----------------------------------LIGHT------------------------------------------
Day A: Chest/Triceps
4x8 DB chest press
3x8 Weighted decline pushups
3x10 Weighted dips
3x10 Triceps isolation

Day B: Legs/Biceps
4x8 Quadriceps
4x10-12 Hamstrings
3x12 Calves
3x8 Chinups or hammer chinups
3x8 Biceps isolation

Cardio Light/Rest

Day C: Back/Shoulders
3x8 DB deadlifts
3x8 DB rows
3x8 Weighted pullups
3x8 DB shoulder press
3x10 DB lateral side raises

Cardio/Abs3x12/Obliques3x10

------------------------------------HEAVY--------------------------------------

Day A: Chest/Triceps
4x5 Weighted pushups
4x5 Weighted decline pushups
4x8 Weighted dips
3x8 Triceps isolation

Day B: Legs/Biceps
4x8 Quadriceps
4x10-12 Hamstrings
3x12 Calves
4x5 Chinups or hammer chinups
3x8 Biceps isolation

Cardio Light/Rest

Day C: Back/Shoulders
3x8 DB deadlifts
4x5 DB rows
4x5 Weighted pullups
4x5 DB shoulder press

Cardio/Abs3x12/Obliques3x10

As a natural product of me splitting days, and my limited amount of iron, on each day I am getting a wider variety of rep/set ranges, that is why deads are 3x8, and chest press is 4x8, no more weight. Cardio will be long walks, and sprinting, maybes farmers walks. Then I am capping my runs at 5 miles 1x a week once my knee is totally healed. A total circuit will take 10 days, so I will be doing about 3 circuits a month.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Fri Feb 01, 2013 9:21 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
Yesterday was a rest day. I cut wood for an hour or so. Started my new routine today, but I made some revisions to make it a quasi upper/lower split, high rep/low rep thingy.

Light
A: Chest/Biceps/Triceps
B: Legs/Core
C: Back/Shoulders
Off/Cardio
Heavy
A: Chest/Biceps/Triceps
B: Legs/Core
C: Back/Shoulders
Off/Cardio

I am so used to squashing my leg training into my chest day and taking one day rest before doing B (With good results and no over training) that doing it on it's own day allows me to not take any rest between A/B/C; because it is essentially an upper/lower/upper split. I can now fit a full circuit in in one week and train everything 2x a week, which is not dissimilar to my A/B circuit except I am doing it in 7 days instead of 8 now and lifting 26x month instead of 15x. My one non-dedicated lifting day per week will probably be a long walk or a jog.

2-1-13 1hr 30min
DB chest press 146# x8x8x8x8 > X
Weighted dips + 40# x10x10x10
Weighted decline pushup +40# x10x10x10
Weighed chinups +50# x8x8x8 > +52.5#
Triceps kickbacks 48# x10x10x10 > 50.5#
Bicep curls 43# x8x8x7 > Hold
Unlanden hammer chinups x12x12x12 > x

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Sat Feb 02, 2013 11:07 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
2-2-13 1hr 10 min
1 leg squats 80# x8x8x8 > 85#
Lunges 146# x8x8x8 > X (Going to 5 lunges per leg, or 10 total lunges, so 3x5)
Hamstrings 108# x10x10x10x10 > 113# (Going to 3x10 and I might load up more than 5 extra lbs)
1 leg calf raises 85.5# x12x12x12
Ab rollers +0# x12 +10# x12x12 > +15#
Oblique crunches 88# x10x10x10

Today's new B day was a bit of a cluster fuck while I worked out the kinks and figured out how I want it to go. Other than that it was a nice little session that focused on my legs and abs wonderfully instead of half assing them. From now on it'll look like this:

1 leg squats 3x8
lunge 3x5 ea leg
good mornings 3x10
1 leg calf raises 3x12
ab rollers or hanging abs 3x12
oblique crunches 3x10

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Sun Feb 03, 2013 8:16 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
2-23-12 1hr 30min
DB deadlifts 146# x8x8x8
DB rows (2x DBs) 126# x8x8x8 > 131#
Seated shoulder press 136# x8x8x6xFail > 136#
Weighted pullups +37.5# x8x8x8 > +40#
DB shoulder side raises 2x58# x10x10x~10 > 2x60#
1 arm DB shrugs 83# x10x10x10 > 85.5#
Unladen pullups x12x12x12 > X

Hopefully next month I can afford two more 25s.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Tue Feb 05, 2013 12:11 am 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
Rested today, took a nice hike with mom and ate heartily too. Back to lifting tomorrow.

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 Post subject: Re: Yetis New Log: New Goal = No Goal
PostPosted: Tue Feb 05, 2013 8:50 pm 
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Gorilla
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Joined: Wed Jun 16, 2010 2:13 pm
Posts: 988
Location: Idyllwild, CA
2-5-13 1hr 35min
Weighted pushups +100# x5x5x5x5 > 102.5#
Weighted dips +55# x5x5x5x5 > 57.5#
Weighted decline pushups +50# x8x8x8 > +55#
Weighted hammer chinups +52.5#
Triceps overhead raises 80.5# x8x8x8 > 83#
Bicep curls 43# x8x8x8 > 45.5# (For hammer chinups only)
Unladen close grip chinups x12x12x12 > X

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