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 Post subject: chr!s try-to-gain-weight program
PostPosted: Mon Oct 16, 2006 1:40 pm 
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Rabbit
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Joined: Sat Sep 23, 2006 2:43 am
Posts: 56
Location: Germany
I started my workout about 8 month ago. At the beginning it was very unsystematic and I did too much Reps and Sets. I’m in a 4 split program since one month now. I’m documenting since June and wasn’t satisfied with my progress. My aim is to gain some weight without loosing shape. Actual condition: 188cm/78kg I guess.

Problems so far:
- my pecs won’t get really sour, especially I’m unsatisfied with clavicular
- I consider to add some additional chest exercises but I don’t know when and how much and furthermore if it will be contra productive.
- try to change my eating habits from one really big meal after training to 3 till 5 over the day
- Belly is already growing :cry:

I’m also trying to do some cardio since 2 weeks (jogging for 1hour).

I would appreciate recommendations about everything you think I should try or change.

That’s my 4 Split workout:
Mo: Back/Biceps
Tu: Chest/Triceps
Thu: Hips/thighs
Fr: Shoulders/Trapezius Neck

Cardio: very unsystematic


Last edited by chr!s on Thu Oct 19, 2006 12:27 pm, edited 1 time in total.

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 Post subject:
PostPosted: Mon Oct 16, 2006 1:46 pm 
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Rabbit
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Joined: Sat Sep 23, 2006 2:43 am
Posts: 56
Location: Germany
Mo: 16.10.2006, Back/Biceps

Barbell Bent Over Row: 45KG 10/8/6
Barbell Bent Arm Pullover: 20KG 12/10/8
Dumbbell Lying Row: 2x20KG 10/8/5
Dumbbell Bent Over Row: 30KG 8/6

Barbell Curls: 30KG 10/5/5
Barbell Preacher Curls: 20KG 8/8/5
Dumbbell Concentration Curls: 12KG 10/6

Barbell Wrist Curls: 20KG 12/10/6
Barbell Reverse Wrist Curls: 5KG 10/8/6

-->2L of tap water during workout


12:00 One Avocado, 200g wholemeal sunflower bread
17:30 Some Peanuts
19:00 workout (postworkout: Soy/dextrose Shake)
20:00 urad/urid dal with rice
22:00 urad dal


Last edited by chr!s on Thu Oct 19, 2006 12:21 pm, edited 2 times in total.

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 Post subject:
PostPosted: Mon Oct 16, 2006 10:35 pm 
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Gorilla
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Joined: Thu Jun 01, 2006 12:28 pm
Posts: 503
Location: Salt Lake City, Utah
Hi Chr!s and welcome to the board :) .

You said you'd appreciate recomendations, so here are some of mine :mrgreen: : One thing I notice in Monday's routine is you do an aweful lot of rows 4 different kinds, then bicep curls, 3 different kinds -- all in one workout! The back has a lot of big muscles in it, but not all of them are hit with rows. I'd recommend incorporating some deadlifts, if you have access to a barbell, to build up all your back muscles. And maybe even some lat work as well, either as pull-ups/chins or on a machine.

Also, on Fridays you hit your shoulders. I don't know what you do exactly yet, but I imagine quite a bit of front shoulder work? The front of your delts get hit a lot with other upper body exercises so make sure you don't overwork them.

Hum, just my initial thoughts! Good luck with your goals, I'm sure you will do well :D . Keep updating the log so I can see what else you do :D .


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 Post subject:
PostPosted: Tue Oct 17, 2006 10:47 am 
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Rabbit
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Joined: Sat Sep 23, 2006 2:43 am
Posts: 56
Location: Germany
Hey Crystal

I’m limited to exercises because I do my workout only at home. Willpeavy already recommended some pull-ups in another threat. Unfortunately it’s impossible for me to install a pullup-bar at home (I guess I would break down the whole house :( ) --> I’ll work on that. Do you know some other back exercises besides the ones listed above? I already do some deadlifts on Thursday. I thought they hit basically my hips?! Your Imagination about my shoulder workout is right. I hope that I won’t overwork my upper body but it doesn’t feel so. I’ll keep my log up to date. Thx for your recommendations.

Tu:17/10/2006 Chest/Tricpes
8:00 cardio (1 hour)
9:30 Protein/Dextro Shake
11:30 450g spinach, some spuds
16:00 2 wholemeal bars
16:30 workout:

Incline Barbell Bench Press: 40KG 12/10/8
Incline Dumbbell Bench Press: 2x20KG 10/8/8
Incline Fly: 2x15KG 12/10/10

Barbell Close Grip Bench Press: 35KG 10/8/6
Barbell Triceps Extensions (seated): 20KG 9/7/5
Bench Dips: 15/15/11

Duration: 55 Min
Music: Turmoil - staring back
-->2L of tap water during workout

17:45 Protein/Dextro Shake
18:30 wholemeal bar
19:30 urad (=cowpeas?) + bell pepper/chickpea curry
20:30 150g cashew nuts
23:00 urad + bell pepper/chickpea curry


Last edited by chr!s on Thu Oct 19, 2006 12:22 pm, edited 1 time in total.

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 Post subject:
PostPosted: Thu Oct 19, 2006 11:22 am 
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Rabbit
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Joined: Sat Sep 23, 2006 2:43 am
Posts: 56
Location: Germany
WED: 18/10/2006 REST

9:30 Wholemeal Bar
10:30 Wholemeal Bar
12:30 Veg-Soup

14:30 Cardio (1hour)

15:45 Soy/Dextro Shake
16:20 250g Soy Tortellini
18:30 3x Wholemeal Bars
22:00 200g Peanuts


Last edited by chr!s on Thu Oct 19, 2006 12:27 pm, edited 2 times in total.

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 Post subject:
PostPosted: Thu Oct 19, 2006 11:29 am 
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Rabbit
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Joined: Sat Sep 23, 2006 2:43 am
Posts: 56
Location: Germany
Thu: 19/10/2006 Hips/Thighs
14:00 potatoes & chickpeas +stem cabbage

17:00 Workout
Barbell Bent Knee Good Morning: 40KG 15/15/15
Barbell Full Squat: 45KG 14/10/10
Deadlift: 45KG 12/10/8
Dumbell Rear Lunge 2x20KG: 8/6

Jack Knife
Cross

Duration: 50 Min
Music: Tristeza - dream signals in full circles
-->2L of tap water during workout

18:00 Soy/Dextro Shake

18:45 Soy Nuggets (200g) +potatoes & chickpeas


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 Post subject:
PostPosted: Fri Oct 20, 2006 12:51 pm 
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Rabbit
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Joined: Sat Sep 23, 2006 2:43 am
Posts: 56
Location: Germany
Fri: 20/10/2006 Shoulders/Trapezius/Neck

11:30 250g Pasta/field garlic/soy cream
13:30 200g Nuts-Mix
18:30 Workout

Barbell Behind Neck Press: 35KG 9/6/5
Barbell Military Press: 30KG 9/8//6
Barbell Upright Row: 35KG 11/8/7
Dumbbell Rear Lateral Raise (seated): 2x8,5 KG 15/12/11
Dumbbell Front Lateral Raise: 7,5KG 12/9/8

Barbell Shrug: 70 KG 20/20/17

Weighted Neck Flexion: 20KG 10/8/6
Weighted Neck Extension: 10KG 15/12/9


Duration: 75 Min
Music: Filter - Short Bus
--> 2L of tap water during workout

19:50 Soy/Dextro Shake

Chilli con Tofu to come :D


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 Post subject:
PostPosted: Mon Oct 23, 2006 1:29 pm 
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Rabbit
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Joined: Sat Sep 23, 2006 2:43 am
Posts: 56
Location: Germany
Mo 23/10/2006

12:30 250g Pasta
18:30 Workout

Barbell Bent Over Row: 50KG 10/8/6
Barbell Bent Arm Pullover: 25KG 12/10/8
Dumbbell Lying Row: 2 x 20KG 10/10/9
Dumbbell Bent Over Row: 30KG 10/8
Dumbbell Curls: 2 x 17,5KG 10/8/6
Dumbbell Preacher Curls: 12,5KG 10/6/5
Hammer Curls: 12,5KG 7/7
Barbell Wrist Curls: 22,5KG 12/10/6
Barbell Reverse Wrist Curls: 6KG 10/10/8

Duration: 90 Min
Music: Dust Brothers- Fight Club Ost
-->2L of tap water during workout

20:00 Soy/Dextro Shake

Butter Beans with corn + black rice to come


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 Post subject:
PostPosted: Tue Oct 24, 2006 1:11 pm 
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Rabbit
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Joined: Sat Sep 23, 2006 2:43 am
Posts: 56
Location: Germany
Tue 24/10/2006

11:30 200g Pasta (peanut-dip +green peas)
16:30 50g Pasta (peanut-dip +green peas)
19:00 Workout

Incline Barbell Bench Press: 45KG 12/9/8
Incline Fly: 2 x 17,5KG 12/10/9
Barbell Bench Press (flat): 60KG 1x, 50KG 6/4/3
Barbell Close Grip Bench Press: 40KG 7/6/5
Barbell Lying Triceps Extensions: 20KG 12/10/8
Kickbacks: 7,5KG 12/10/10

Duration: 70 Min
Music: NIN - Fragile (left)
--> 3L of tap water during workout

20:10 Soy/Dextro Shake
Seitan+potatoes to come

I change normally from Barbell to Dumbbell each week but I will train at a different location for the next two weeks.


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 Post subject:
PostPosted: Thu Oct 26, 2006 12:38 pm 
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Rabbit
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Joined: Sat Sep 23, 2006 2:43 am
Posts: 56
Location: Germany
Wed 25/10/2006 Cardio 1hour

Thu 26/10/2006
11:30, 13:30, 15:30 small snacks
18:30 Workout

Dumbbell Squat: 2 x 25KG 15/11/10
Dumbbell Split Squat: 2 x 20KG 8/8/6
Dumbbell Rear Lunge: 2x20KG 8/8
Deadlift: 50KG 12/8/6
Jack Knife
Cross

Duration: 60 Min
Music: Handpicked Jazz Piano Solos
--> 2L ot tap water during workout
Post Workout Soy/Dextro Shake

Cowpeas, Spinach, Potatoes, Black Rice to come


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 Post subject:
PostPosted: Fri Oct 27, 2006 11:57 am 
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Rabbit
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Joined: Sat Sep 23, 2006 2:43 am
Posts: 56
Location: Germany
Fri 27/10/2006
8:00 Cardio 1h
9:30 Soy/Dextro Shake
11:00 Fruit salad with seeds
12:30 Salad, Potatoes, Black Rice
14:30 Fruid salad with seeds
17:30 Wokout

Dumbbell Shoulder Press: 2 x 17,5KG 12/9/8
Barbell Military Press: 30KG 8/7/6 --> bad
Barbell Upright Row: 40KG 10/7/6
Dumbbell Rear Lateral Raise (seated): 2 x 10KG 15/12/12
Dumbbell Front Lateral Raise: 10KG 8/6
Barbell Shrug: 58 KG 20/20/20 --> out of weights (different training location)
Weighted Neck Flexion: 20KG 10/8/7
Weighted Neck Extension: 10KG 15/12/12
Pull-Ups: 11/6/5

Duration: 1h
Music: Madlib - mind fusion vol. 1
--> 3L of tap water during workout
post Workout Soy/Dextro Shake

Masala Rajma to come (kidney curry)


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 Post subject:
PostPosted: Mon Oct 30, 2006 1:58 pm 
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Rabbit
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Joined: Sat Sep 23, 2006 2:43 am
Posts: 56
Location: Germany
Su: 29/10/2006 Cardio 30min

Mo: 30/10/2006
12:15 Thai Curry with Rice
15:00 50g Ceshews
17:00 100g Rice
18:30 Workout

Barbell Bent Over Row: 50KG 12/9/8
Dumbbell Lying Row: 2 x 20KG 15/15/15
Pull-Ups: 6/4/4

Barbell Curls: 30KG 9/6/5 --> bad
Dumbbell Curls: 2 x 17,5KG 8/5/5 --> bad
Concentration Curls: 12 KG 12/8/7

Barbell Wrist Curls: 22,5KG 12/10/8
Barbell Reverse Wrist Curls: 6KG 10/10/8

Duration: 70min
Music: Billie Holiday - sings the blues
--> 2l of tap water during workout
post workout soy/dextro shake

mexican food to come


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 Post subject:
PostPosted: Tue Oct 31, 2006 1:02 pm 
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Rabbit
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Joined: Sat Sep 23, 2006 2:43 am
Posts: 56
Location: Germany
Tue: 31/10/2006
11:15 Kidney Mexican Style + Rice
13:30 Potatoe chips :?
17:30 Workout

Incline Dumbbell Bench Press: 2 x 25KG 8/7/6
Incline Fly: 2 x 20KG 12/7/7
Dumbbell Pullover: 30KG 7/6/5
Barbell Close Grip Bench Press: 40KG 10/6/5
Barbell Lying Triceps Extensions: 22,5KG 8/6/4 :?:
Bench Dips 15/15/18

only ez-bar available, no home trainer :cry:

Duration: 1h
Music: Underworld - Beaucoup Fish
--> 3L of tap water during workout
Post Workout Shake
Avocado's to come


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 Post subject:
PostPosted: Tue Oct 31, 2006 1:41 pm 
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Stegosaurus
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Posts: 3900
Location: Austin, TX
Your lifting looks like it's doing good, it's normally just the nutrition that's the biggest obstacle (which, in your case, would be spreading out your nutrient intake).

Good luck with the weight gaining though.

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- A good friend talking about my basil cuttings


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 Post subject:
PostPosted: Thu Nov 02, 2006 1:28 pm 
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Rabbit
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Joined: Sat Sep 23, 2006 2:43 am
Posts: 56
Location: Germany
Hey Odidnetne,

what would you recommend?! I try to spread eating as good as possible. I dunno know if I could really eat every 2 hours or so. My meals contain approx 500 to 1000 cals (at 12:00 and at 20:00). Total intake --> absolutley no idea :(

Wed: 01/11/2006
08:00 cardio 1h

Thu: 02/11/2006
10:00 Rice
12:00 Potatoes + savoy
14:00 Peace of Soy-cake
17:30 workout

Dumbbell Squat: 2 x 25KG 15/15/15
Dumbbell Split Squat: 2 x 20KG 10/8/6
Dumbbell Rear Lunge: 2x20KG 10/8
Deadlift: 50KG 12/10/8
Jack Knife
Cross

Duration: 55min
--> 2l of tap water during workout

red cabbage with Oranges +dumplings to come


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