Vegan Bodybuilding & Fitness

Healthy Food Defines You
It is currently Fri Dec 19, 2014 8:00 pm

All times are UTC - 5 hours




Post new topic Reply to topic  [ 36 posts ]  Go to page 1, 2, 3  Next
Author Message
 Post subject: Michele's training
PostPosted: Mon Apr 09, 2007 5:54 am 
Offline
Rabbit
User avatar

Joined: Sun Jan 14, 2007 2:50 pm
Posts: 53
Location: Germany/ USA
I guess it's time to try this too.

My current weight is 140.5lbs :-( my height is 5.4. I think I should loos around 12lbs for now.

04.09.2007
511 stairs
30 min running
Strength training


Top
 Profile  
 
 Post subject:
PostPosted: Tue Apr 10, 2007 6:24 am 
Offline
Rabbit
User avatar

Joined: Sun Jan 14, 2007 2:50 pm
Posts: 53
Location: Germany/ USA
04.09.2007
511 stairs
30 min running
Strength training
Breakfast
A few grapes
A few blueberries
1 orange
2 pieces of bread with cream cheese
1 salad with almond dressing
2 portion past with fake meat


Top
 Profile  
 
 Post subject:
PostPosted: Tue Apr 10, 2007 7:18 am 
Offline
Gorilla

Joined: Tue Dec 26, 2006 10:19 pm
Posts: 803
Michelle, what does your strength training routine look like?


Top
 Profile  
 
 Post subject:
PostPosted: Tue Apr 10, 2007 9:28 am 
Offline
Rabbit
User avatar

Joined: Sun Jan 14, 2007 2:50 pm
Posts: 53
Location: Germany/ USA
I use http://www.getanedge.com which so fare is not bad since I am not really used to working out with weights at home. :-)
Any suggestions on what I could improve woudl be great.
yesterday I did:

Lying Cross Body Extension:
Set 1: 5 reps | Set 2: 5 reps

Dumbbell One Arm Row - elbow close:
Set 1: 15 reps @ 10.0 lbs | Set 2: 10 reps @ 10.0 lbs

Dumbbell Lateral Raise:
Set 1: 15 reps @ 5.0 lbs | Set 2: 10 reps @ 5.0 lbs

Dumbbell Rear Lateral Raise:
Set 1: 15 reps @ 4.0 lbs | Set 2: 10 reps @ 4.0 lbs

Dumbbell Concentration Curl:
Set 1: 15 reps @ 5.0 lbs | Set 2: 10 reps @ 5.0 lbs

Dumbbell One Arm Triceps Kickbacks:
Set 1: 15 reps @ 4.0 lbs | Set 2: 10 reps @ 4.0 lbs

Elevated Toe Touches:
Set 1: 20 reps | Set 2: 15 reps

Alternate Heel Touches:
Set 1: 17 reps | Set 2: 17 reps


Top
 Profile  
 
 Post subject:
PostPosted: Tue Apr 10, 2007 2:36 pm 
Offline
Rabbit
User avatar

Joined: Sun Jan 14, 2007 2:50 pm
Posts: 53
Location: Germany/ USA
04.10.2007
511 stairs
33 min running in the mountains
1 orange
A few grapes
1 piece of bread with cream cheese
1 portion of vegetables and rice
Blueberries
1 pear
1 portion of vegetables and rice
Apple with peanut butter


Top
 Profile  
 
 Post subject:
PostPosted: Tue Apr 10, 2007 4:32 pm 
Offline
Gorilla

Joined: Tue Dec 26, 2006 10:19 pm
Posts: 803
michellekdo wrote:
Any suggestions on what I could improve woudl be great.
I am not a big fan of isolation exercises i.e. lateral raises, concetration curls, kickbacks. :x I would suggest doing compound exercises.

Dumbbell (DB) Floor Press or Push-ups (Chest/Triceps)
Bench Dip (Triceps. you can use a chair or a sofa)
DB Shoulder Press (Shoulders/Triceps)
DB Rear Delt Row (Rear Shoulder)
DB Overhead Squat (Posterior chain/back/legs to a lesser extent)
Thruster (Squat with a shoulder press)
http://www.crossfit.com/cf-info/excercise.html
Step up and Press (legs and shoulders)
http://kettlebellinc.com/exercises/index.php
DB Hammer Curl and Shoulder Press
http://www.exrx.net/Lists/Directory.html

Exercises
http://www.crossfit.com/cf-info/excercise.html
http://www.exrx.net/Lists/Directory.html

Lying Cross Body Extension
What exercises is this and what muscle group does it work? The link you posted requires me to register.


Top
 Profile  
 
 Post subject:
PostPosted: Tue Apr 10, 2007 4:42 pm 
Offline
Gorilla

Joined: Tue Dec 26, 2006 10:19 pm
Posts: 803
Sample Routine
Dumbbell (DB) Floor Press or Push-ups (chest/triceps)
DB Row (upperback/bicep)
DB Thrusters (shoulder/legs)
Hammer Curl (biceps/forearm)
Any lower back exercise
Ab exercise


Top
 Profile  
 
 Post subject:
PostPosted: Wed Apr 11, 2007 2:39 am 
Offline
Rabbit
User avatar

Joined: Sun Jan 14, 2007 2:50 pm
Posts: 53
Location: Germany/ USA
thanks for your help. I will have to do some searching online to find a description on how to do the workout you suggested since I have no idea how to do them :oops:


Top
 Profile  
 
 Post subject:
PostPosted: Wed Apr 11, 2007 2:42 am 
Offline
Rabbit
User avatar

Joined: Sun Jan 14, 2007 2:50 pm
Posts: 53
Location: Germany/ USA
Lying Cross Body Extension:

Face down on mat, arms ; les straight palms down forehead on floor. Raise head, right arm ; left leg together up ; out, pause, then slowly lower. Alternate sides reaching out ; up, moving slowly..


I'm pretty new to working out with free weights so I really appreciate any help and suggestions on how to improve


Top
 Profile  
 
 Post subject:
PostPosted: Wed Apr 11, 2007 6:36 am 
Offline
Gorilla

Joined: Tue Dec 26, 2006 10:19 pm
Posts: 803
michellekdo wrote:
thanks for your help. I will have to do some searching online to find a description on how to do the workout you suggested since I have no idea how to do them :oops:
Sorry, I didn't know you were a beginner. If you have any specific questions PM me or post them on your journal.

Sample Routine
DB Floor Press is a DB Bench Press but this exercise is done lying on the floor on your back instead of a bench. http://www.exrx.net/WeightExercises/Pec ... Press.html
DB Row (upperback/bicep)
http://www.exrx.net/WeightExercises/Bac ... erRow.html
DB Thrusters (shoulder/legs) Scroll down to the middle of the page.
http://www.crossfit.com/cf-info/excercise.html
Hammer Curl (biceps/forearm)
http://www.exrx.net/WeightExercises/Bra ... rCurl.html


Bench Dips can be done without a barbell (BB) Plate
http://www.exrx.net/WeightExercises/Tri ... chDip.html
DB Rear Delt Row (Rear Shoulder)
http://www.exrx.net/WeightExercises/Del ... ltRow.html
DB Shoulder Press (Shoulders/Triceps) I do them standing.
http://www.exrx.net/WeightExercises/Del ... Press.html
DB Overhead Squat
In this clip the person is using a kettlebell instead of a DB. It doesn't matter which one you use.
http://kettlebellinc.com/videos/index.php?vid_id=14


Top
 Profile  
 
 Post subject:
PostPosted: Wed Apr 11, 2007 7:26 am 
Offline
Rabbit
User avatar

Joined: Sun Jan 14, 2007 2:50 pm
Posts: 53
Location: Germany/ USA
great thanks.
so I guess I won't have an excuse not to workout tonight :o
when do you usually do your workout? when I run I usually do it in the morning before I eat breakfast since I read that I would burn more fat that way.
should I do the same thing with strenghs training?


Top
 Profile  
 
 Post subject:
PostPosted: Wed Apr 11, 2007 9:59 am 
Offline
Rabbit
User avatar

Joined: Sun Jan 14, 2007 2:50 pm
Posts: 53
Location: Germany/ USA
confused!!!

I just read that I should not eat any fruit and vegtables after 7pm because they will turn into fat.
I'm confused. I thought I should eat tons of fruit and vegtables and avoid carbs. what should I eat past 7pm?
I read on vegan bodybuilding & fitness that after eating anything else than fruit and vegtables I shouldn't consume any more fruit. I tried to do that today but don't quiet understand why I shouldn't eat fruit later on.

any kind of help would be great


Top
 Profile  
 
 Post subject:
PostPosted: Wed Apr 11, 2007 10:44 am 
Offline
Gorilla

Joined: Tue Dec 26, 2006 10:19 pm
Posts: 803
michellekdo wrote:
when do you usually do your workout? when I run I usually do it in the morning before I eat breakfast since I read that I would burn more fat that way.
should I do the same thing with strenghs training?
I usually lift weights in the afternoon or evening because I am not a morning person. Do NOT lift weights on an empty stomach! You need to consume calories before you lift or you may not have enough energy to make it through a weightlifting session.

As far as your question about fruits and vegatables I would suggest that you post your question on the Health and Nutrition Programs Forum viewforum.php?f=6

My last meal before bedtime is always dark leafy green vegetables and I am not fat. I don't know about fruit.


Top
 Profile  
 
 Post subject:
PostPosted: Wed Apr 11, 2007 2:17 pm 
Offline
Rabbit
User avatar

Joined: Sun Jan 14, 2007 2:50 pm
Posts: 53
Location: Germany/ USA
hi veganmomma,
I just did the first 4 of the Sample Routine (I can feel the burn) :-).
It seems to me that the rest are similar or the same as the once I did. Please let me know if I am wrong and just didn't see the difference.
I really enjoyed the workout thanks again!!


Top
 Profile  
 
 Post subject:
PostPosted: Wed Apr 11, 2007 2:20 pm 
Offline
Rabbit
User avatar

Joined: Sun Jan 14, 2007 2:50 pm
Posts: 53
Location: Germany/ USA
should I do some sort of stretching before or after my workout?

_________________
www.myspace.com/michellekdo


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 36 posts ]  Go to page 1, 2, 3  Next

All times are UTC - 5 hours


Who is online

Users browsing this forum: No registered users and 7 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Jump to:  



{ ASACP_CREDITS }
{ ASACP_CREDITS }
{ ASACP_CREDITS } Powered by phpBB © 2000, 2002, 2005, 2007 phpBB Group