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 Post subject: kev's training stuff
PostPosted: Thu Mar 22, 2007 7:41 am 
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Manatee

Joined: Thu Feb 08, 2007 6:05 pm
Posts: 218
Location: Belgium
So hey I deceided to make a blog. Why ? I want to keep my progressions or regressions visible.

So well let's see... I started working out exacltly 4 months ago. I was kinda getting bigger without lifting weight. I was working out on kung fu a lot as well. Those trainings are intense. I've got to be honest.. I'm putting all of my energy in the gym these days.


Image


Image


musketeer stye!

This is how I look NOW... after 4 months. I just took these pics :oops: .

Haha I don't look to happy, but hey I just got dressed and it was like 6:30 AM. I don't know if I look any good... or were I should focus on.

- I'm absolutely not satisfied about my arms and abs YET. arms could get LOADS bigger .. especially my triceps.

my abs need a hell amount of sit ups.

- I'm kinda happy about my traps and chest. My chest just developed pretty well cus i used to do more than 400 push ups a day ... Push ups rock :)

- My legs well, I've been skating for over 17 years they should be muscled by now :D I work on 'em a lot as well. Why ?

I LOVE leg exercises.


- my back ... needs a lot of work.


I don't take any supplements. Never really tried 'em and like I said before I'm kinda scared of 'em. I don't really know why[/img]


Last edited by clark X kent on Mon Mar 26, 2007 3:57 am, edited 1 time in total.

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 Post subject:
PostPosted: Thu Mar 22, 2007 7:49 am 
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Manatee

Joined: Thu Feb 08, 2007 6:05 pm
Posts: 218
Location: Belgium
I made this with my uncle two days ago:


the kg's behind the exercise is what I lift on the last set.

TUESDAY

incline benchpress 45 kg
dumbellpress 2 X 24 kg
flyes 17 kg
cable crossover 2 x 25 kg
flat benchpress 65 kg

incline pressdowns 25 kg
triceps extensions 12 kg
pulldown rope 15 kg
pressdown 20 kg


WEDNESDAY

Lat pulldown 75 kg
bentover row 75 kg
seated row 55 kg
standing straight arms pulldown 20 kg


halter curls ez 15 kg
hammers 12 kg
dumbell curls turned 15 kg

I lifted that yesterday ...


FRIDAY

Squats 55kg
romanian deadlift 55 kg

leg curl 55 kg x 25
leg extensions 35 kg x 25
seated calf raises 95 kg X 25
standing calf raises 130 kg x 25

incline shoulder press 65 kg
lateral raise 15 kg
bent over lateral raise 15 kg
front raise 15 kg

The kilograms here is what I lifted with the other program. We'll see what I lift tomorrow...


[ 10 - 8 - 6 - 6 on all ]

I could use some help with the program though. Johnathan said I needed to take out some chest exercises. Or at least that's what I understood :oops: I bet he's right, maybe I'm focusing on the beach muscles too much.

I'm 5 feet 8 inches , weigh 74,8 kg now. So I gained exactly 5 kg since I started four months ago. I don't know if that's good or not :?

My eating program is this ( and I REALLY need to work on that ):

10 am: 2 muesli bowls with soy milk

11 am: piece of fruit orange, kiwi, apple ...

Noon : 6 wheat sandwiches with peanutbutter, nuts, vegan spread etc...

2 pm: some fruit again

4 pm: soy yogurt low in fat + some sandwiches again

from 5:30 pm till 7 pm I'm in the gym !

7:30 pm : falafel, soy, tofu ... 5 potatoes and as much vegetables as possible.

10 pm : some dry wheat bread or nuts


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 Post subject:
PostPosted: Thu Mar 22, 2007 7:53 am 
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Gorilla
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Joined: Wed Jul 19, 2006 7:13 pm
Posts: 751
Location: Ontario
great stuff. Look forward to reading about your progress.


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 Post subject:
PostPosted: Fri Mar 23, 2007 1:17 pm 
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Manatee

Joined: Thu Feb 08, 2007 6:05 pm
Posts: 218
Location: Belgium
markc7 wrote:
great stuff. Look forward to reading about your progress.


thanks mate !

well today went pretty well.

FRIDAY

Squats 55kg
romanian deadlift 56 kg

leg curl 55 kg x 45
leg extensions 35 kg x 30
seated calf raises 95 kg X 25
standing calf raises 130 kg x 25

incline shoulder press 80 kg went well
lateral raise 15 kg (10kg to failure on last set )
bent over lateral raise 15 kg
front raise 12 kg


Legs went better today. Some shoulders exercises didn't go to well.
Well...


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 Post subject:
PostPosted: Sun Mar 25, 2007 5:33 pm 
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Manatee

Joined: Thu Feb 08, 2007 6:05 pm
Posts: 218
Location: Belgium
Did some sit ups 10 X 100 and push ups 10 X 60. That's all for today.

I ate some bagels with peanutbutter.

Made a strawberry milshake


ate some baked champignons with a tofu burger, applesauce ; "kroketten" and brocolli for diner. Man that was GOOD.

some fruit for desert.


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 Post subject:
PostPosted: Sun Mar 25, 2007 5:44 pm 
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Elephant

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 2783
i think your arms look pretty good.


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 Post subject:
PostPosted: Mon Mar 26, 2007 3:52 am 
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Manatee

Joined: Thu Feb 08, 2007 6:05 pm
Posts: 218
Location: Belgium
Thanks man, yours look like they could crush a rock though !
Awesome work!

Well, I just did a set of 60 push ups and ate some peanut butter sandwiches + a glass of orange juice. It's 10 am now.


I was kinda looking in the mirror just a minute ago. And man i need to work on my abs. A LOT.


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 Post subject:
PostPosted: Mon Mar 26, 2007 4:36 am 
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Site Admin
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Posts: 21037
Location: Austin, TX
Nice arms! I meant to comment on this for the past few days but I've been out of town.

Looking awesome man, keep it up!

Great forearms!!!

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 Post subject:
PostPosted: Mon Mar 26, 2007 8:03 am 
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Manatee

Joined: Thu Feb 08, 2007 6:05 pm
Posts: 218
Location: Belgium
Wow that coming from you is a BIG compliment! thank you :oops:


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 Post subject:
PostPosted: Mon Mar 26, 2007 12:46 pm 
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Manatee

Joined: Thu Feb 08, 2007 6:05 pm
Posts: 218
Location: Belgium
Just ate the best veganburger i ever had.


*drools*


I think I'm gonna go running now.


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 Post subject:
PostPosted: Mon Mar 26, 2007 1:05 pm 
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Manatee
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Joined: Mon Aug 28, 2006 6:59 pm
Posts: 377
Location: Edmonton
You've got a pretty big upper body dude. Just a suggestion, maybe go a little heavier on the squats, you're strong so I bet you could do a lot more. Also heavier deadlifts are great for back devolpment (and pretty much everything else to) so they'd make a good addition. Good work though, looking great. :)

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Be the Big You. You are Beautiful. My Training Log.


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 Post subject:
PostPosted: Mon Mar 26, 2007 1:21 pm 
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Manatee

Joined: Thu Feb 08, 2007 6:05 pm
Posts: 218
Location: Belgium
Wobbly Lifter wrote:
You've got a pretty big upper body dude. Just a suggestion, maybe go a little heavier on the squats, you're strong so I bet you could do a lot more. Also heavier deadlifts are great for back devolpment (and pretty much everything else to) so they'd make a good addition. Good work though, looking great. :)




Yeah I think I'm going to lift some more with squats... They're fun as well :)

I'm kinda scared of deadlifts cuz I wrecked my back once when I started out in th ebeginning. but they go well now. So that will work as well if I think while I work out.

thank you for the advice and have a great day!!


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 Post subject:
PostPosted: Mon Mar 26, 2007 1:42 pm 
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Manatee
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Posts: 377
Location: Edmonton
A suggestion for deads and squats at higher weights, if you don't already:
Quote:
In any movement, whenever you use heavy weight, you must "block."
1. Stick out your chest by taking a deep breath and filling your lungs with air like a ballon. In this way, you will stiffen your rib cage and prevent your upper torso from bending forward.
2. Contract all the abdominal muscles to increase intra-abdominal pressure so your shoulders are pulled back when you are in the top position of the movement.
3. Finally, contract the lower back muscles to arch your lower back and extend the spine.
These three simultaneous actions are called "blocking." Their function is to avoid rounding the back(or flexing the spine), which may cause a slipped disk if you work with heavy weight.

_________________
Be the Big You. You are Beautiful. My Training Log.


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 Post subject:
PostPosted: Mon Mar 26, 2007 3:28 pm 
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Manatee

Joined: Thu Feb 08, 2007 6:05 pm
Posts: 218
Location: Belgium
Wobbly Lifter wrote:
A suggestion for deads and squats at higher weights, if you don't already:
Quote:
In any movement, whenever you use heavy weight, you must "block."
1. Stick out your chest by taking a deep breath and filling your lungs with air like a ballon. In this way, you will stiffen your rib cage and prevent your upper torso from bending forward.
2. Contract all the abdominal muscles to increase intra-abdominal pressure so your shoulders are pulled back when you are in the top position of the movement.
3. Finally, contract the lower back muscles to arch your lower back and extend the spine.
These three simultaneous actions are called "blocking." Their function is to avoid rounding the back(or flexing the spine), which may cause a slipped disk if you work with heavy weight.



thanks ! i'm gonna work on that !


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 Post subject:
PostPosted: Tue Mar 27, 2007 12:26 pm 
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Manatee

Joined: Thu Feb 08, 2007 6:05 pm
Posts: 218
Location: Belgium
I went back to gym today and listened to the advice I got in the other thread. Trained with loose dumbbells.

what I did today ...

incline benchpress 45 kg
decline dumbellpress 2 X 24 kg
flyes with dumbbells 20 kg so I layed down ....
cable crossover 2 x 30 kg gained a lil' here
flat benchpress 67 kg ---> 2 kg more .. did that 5 times on the last set


incline pressdowns 25 kg
triceps extensions with dumbbells12 kg
pulldown rope 15 kg
pressdown 25 kg

Right now i'm gonna eat something


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