Vegan Bodybuilding & Fitness

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 Post subject: Re: Karen's...
PostPosted: Sat Feb 23, 2013 1:29 am 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
That cold caught up to me and dragged me down, so I spent most of Thursday lying on the couch. No exercise for me. Feeling a bit better today, and so I did make it to the gym tonight for a shoulder/back workout:

Warmup: Eliptical - 12 minutes and some arm circles
DB lateral raises: 5x15, 8x12, 8x12
DB front raises: 8x12, 8x12, 10x12
Overhead shoulder press machine: 40x12, 40x12, 50x8
DB shoulder shrugs: 30x15, 35x15, 35x12
Lat pull machine: 50x15, 55x15, 60x15
assisted pull-ups: 100x8, 90x5, 90x3
One-arm seated cable row with rotation: 35x15, 40x15, 45x15
Stairs: 25 minutes

I bought some weight training gloves today, and that made quite a difference. So much more comfortable! Yippee! :)

As for food, I started the day with a Vega One shake, lunch was some leftover Indian chickpeas, and dinner was some pasta and marinara with mushrooms and olives added, along with some asparagus. And some chocolate almond milk for dessert! :)

I've lost 1.5 pounds in the past week, so that makes me happy!


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 Post subject: Re: Karen's...
PostPosted: Sat Feb 23, 2013 11:49 pm 
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Gorilla
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Posts: 713
Phew! Today was quite exhausting!

After getting up, I ran 4.17 miles, and at my best pace ever for that run (10:51/mile)! So, that was great.
Then after getting a little snack and recovery at home, I headed to the gym for a chest/abs workout, as follows:

Warmup: Rowing machine - 10 minutes
Chest press machine: 30x20, 35x20, 40x15, 45x12, 50x12
Seated cable fly: 15x15, 20x12, 20x12, 20x12
Incline chest press machine: 40x10, 40x9, 40x7, 40x5
Chest press machine (narrow grip): 45x15, 45x15, 45x20, 60x7
Hammer Strength Ab Crunch machine: 10x15, 10x12, 20x10, 20x10
Cybex Ab crunch machine: 55x15, 65x12, 70x8, 70x10
Life Fitness Abdominal machine: 50x15, 60x16, 70x12, 70x12
Assisted pull-up: 90x6 (PR)
Partner sit-ups with 6 lb. ball: 125
Bike: 25 minutes (~5 miles)

I wanted to stay in the fat-burning zone, so I didn't eat too much today before workouts. Before the run, I had an orange. After the run, another orange and a Vega bar. After the workout, I had a half banana and a half Vega protein bar. Before dinner, some crackers and hummus. Dinner was rice, black beans, sweet potatoes, tomato and guac. Looks like I didn't get a lot of veggies in today. No greens, oops.


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 Post subject: Re: Karen's...
PostPosted: Mon Feb 25, 2013 12:38 am 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
Today's leg workout was a tough one!

Warmup: Stairclimber - 10 minutes (42 floors)
Bodyweight squats: 20, 20, 20, 20
Sled leg press: 50x15, 70x12, 90x10, 90x12, 100x10
Leg extension machine: 75x12, 75x12, 90x8, 90x9
Hib abductor machine: 80x12, 80x12, 90x12, 90x12
Hip adductor machine: 100x12, 110x12, 110x10, 110x10
Butt Blaster machine: 35x12, 40x12, 40x10, 45x8
Hamstring curl machine: 35x15, 40x15, 45x12, 50x10
Standing calf raises machine: 90x20, 105x20, 120x20, 135x20
Assisted pull-up: 90x8!!!! Woohoo!!!!!!!
Bike (low): 25 minutes at easy pace

Pre-workout: 2 oranges, some strawberries, small amount of crackers and hummus
Post-workout: Vega protein bar (chocolate coconut, yummy!), 1/2 orange, couple bites of banana

Steam, spa, sauna. Aaaahhhhh.....

Dinner:
tempeh, black beans, "cheeze" sauce, lettuce, tomato, and guacamole with a tortilla

Snack:
Lightly sweetened crunchy rice rolls from Trader Joe's


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 Post subject: Re: Karen's...
PostPosted: Tue Feb 26, 2013 3:13 am 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
Today's ARMS workout:
Warmup: Eliptical machine for 12 minutes (fairly easy resistance, but quick pace)
Cable bicep curl: 20x15, 25x8, 25,10, 30x6
Arm curl machine: 30x15, 30x12, 30x12, 30x12
DB hammer curls: 12x15, 15x12, 15x13, 15x12
Tricep rope extension: 45x15, 50x12, 55x12, 60x8
DB tricep kickbacks: 10x12, 10x12, 10x12, 12x12
Triceps dip machine: 45x10, 45x12, 45x13, 45x15
Assisted pull-up: 90x4 (I was wiped)
Treadmill run: 2.36 miles in 25:10 (training for half marathon)

I ate random stuff here and there today - mostly just leftovers and some fruit: sweet potato, quinoa, pasta w/ vegan alfredo sauce, salad, hummus.

Pretty much over my cold, so feeling pretty good about that!


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 Post subject: Re: Karen's...
PostPosted: Thu Mar 28, 2013 4:08 pm 
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Posts: 3170
Karen you post on my journal and I never post on yours, sorry. How have you been? How is Cali treating you? Your workouts are tough, nice, keep pushing!

-Dylan


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 Post subject: Re: Karen's...
PostPosted: Sun Mar 31, 2013 3:04 am 
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Gorilla
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Posts: 713
Holy cow, has it really been over a month since I posted in my online journal?? Whoa. I've been keeping track of most workouts in my hard-copy journal, but can't believe it's been a month since I've been on the website. Yikes. Been traveling quite a bit during the month of March, so my workouts have been less than consistent, but have been able to do a fairly good job getting them in, nonetheless. Went on the vegan cruise the first week of March, and went to a yoga retreat in Mexico the last week of March. Not a bad month, eh? :)

Dylan, thanks for the note. Really nice of you to check in. All is well. Leaving California soon, and I'm pretty happy about that! How are things going for you in NY? Hope you're happy and well!


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 Post subject: Re: Karen's...
PostPosted: Tue Jun 11, 2013 3:07 am 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21042
Location: Austin, TX
Congratulations on running 17 miles over the past two days and for running two half marathons over the course of two weeks!

I'm really proud of you!

You're a half marathoner! :)

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


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