Vegan Bodybuilding & Fitness

wow, you do all kinds of stuff!

Running: 1:30 h

15 min slow run
60 min relaxed -> fast endurance run
15 min slow run

kcal: 615
average pulse:

Eating till now:

4 glasses fruit smoothie

_________________
http://www.myspace.com/kimschen

Ok, this day totally sucked.
Planned the leg routine for this day, started with walking in place and plie squats and did the first leg extensions.
But after the third Lunge I had aches in my left inner thight.

So I added 1 kg per DB and started a desultory training:

Leg Extensions: 2 kg p. f. x 15 x 4
Crunches: 20 x 3
Side Crunches: 20 p. s. x 2

DB Shoulder Press: 8 kg x 12 x 3
DB Side Bend: 8 kg x 25 p. s. x 3
DB Floor Press: 8 kg x 18 x 3
DB Row: 8 kg x 18 x 3
DB Straight Leg Deadlift: 8 kg x 15 x 3
DB Deadlift: 8 kg x 13 x 2
Weighted Crunches: 35

Tried something like log press with dumbbells: 8 kg p.DB x 10 x 2


Eating before training:

- granola
- maccaroni with tomato sauce (and red pepper, onions and a little piece margarine)


Eating after training:

4 glasses fruit-protein-smoothie

_________________
http://www.myspace.com/kimschen

Kimmi-girl, what's up with you???

Bad start in the morning: I broke the chest belt of my pulse watch...

Then I wanted to do a quick 10 k run. But no...
I had a good start but after 17 minutes I had to reduce the speed the first time 'cause I got sick and I had aches in the stomach, and later after 24 minutes again...

I did the 4,8 k lap in 31:50 min (last time: 24:20 ). 5 k in 33,19 min then.
But I didn't want to go on... I got fed up.
But I "met" a pheasant... they are very seldom here!

My head still looks like a tomato.


Well, I have to say goodbye now for about the next two weeks. I go on holiday on Saturday.

_________________
http://www.myspace.com/kimschen

Don't get bummed out by the bad run. Those days happen. Have a great vacation!

So back in the country since Wednesday. I had two 50 minute runs there and I went swimming for about 20 minutes 3 times. My eating was terrible but yummie....

Made a run of 1:40 h on Friday.

Average pulse: 162



Today:

Asked my scales today and was very surprised! It showed 57,7 kg so I've lost nearly 5 kg since January!



Eating:

- wellness flakes with soy milk
- 1 bread roll, 1 half with pepper spread, tomato, salad and fumed tofu, the other half with ajvar, salad and fumed tofu
- 8 Brazil Nuts
- big salad with green salad, tomato, nuts, cucumber, carrots, sprouts, sunflower seeds and a vinegar-oil-mustard-dressing


training:
I was shocked about the backslide after this 10-days-break. I felt so weak....


3 x
DB Shoulder Press: 7 kg p. DB x 12
DB Side Bend: 7 kg x 20 p. side


3 x
DB Floor Press: 7 kg p. DB x 15
DB Row: 7 kg x 15 p. side


3 x
DB Straight Leg Deadlift: 7 kg p. DB x 10
Weighted Crunches: 7 kg x 20


- one fruit-protein-smoothie
- 3 Brazil Nuts

_________________
http://www.myspace.com/kimschen

Eating:

-1 plate of whole wheat pasta with tomato sauce, red pepper, onion and zucchini
- 1 banana
- granola with soymilk


Training:

5 min walking in place
5 min plie squats
15 min. intensive streching
20 lunges without weights


2 x:
Weightes Lunges: 5 kg p. DB x 10 p. side
DB Squats: 5 kg p. DB x 15

2 x:
Single Leg Split Squats: 5 kg p. DB x 10 p. side
DB Deadlifts: 5 kg p. DB x 15

2 x:
Weighted Step Ups: 5 kg p. DB x 10 p. side
Pop Squats: 10


10 min kick- and boxing combinations
Weightes Crunshes: 5kg x 30
Streching


Total time: 1:24 h
kcal: 332



Eating:

- smoothie with apple, spinach, mango, kiwi and banana
- 7 Brazil nuts

_________________
http://www.myspace.com/kimschen

Eating:

- granola with soymilk
- couscous with red pepper, tomato, onion, corn and chickpeas
- 1 stem cabbage


Training:

4 x :
DB Shoulder Press: 7 kg p. DB x 13
DB Dide Bend: 7 kg x 25 p. side

4 x:
DB Row: 7 kg x 20 p. side
DB Straight Leg Deadlift: 7 kg p. DB x 15

4 x:
DB Floor Press: 7 kg p. DB x 18
Weighted Crunches: 7 kg x 20

DB Curls: 3 kg x 30
Push Ups on knees: 20


total time: 1:14 h
kcal: 107

Eating:

- 1,2 l smoothie with spinach, mango, kiwi, banana, apple and lots of mixed berries
- 7 Brazil Nuts

_________________
http://www.myspace.com/kimschen

Eating:

- wellness flakes with soy milk
- cooked stem cabbage with a sauce of soymilk, little maragrine, flour, yeast flakes and mustard
- mashed potatos
- 4 Brazil nuts


Training:

5 minutes walking in place
5 minutes plie squats
streching (but obviously not enough)

10 lunges without weights

2 x:
Weighted Lunges: 5 kg x 8 p. side
DB Squats: 5 kg x 15

+ DB Squats 5 kg x 15 again

Got aches in the left thight again while doing the lunges....


2 x:
Single Leg Split Squats: 5 kg x 15 p. side
DB Deadlifts: 5 kg x 15

+ DB Deadlifts: 5 kg x 15 again


2 x:
Weighted Step Ups: 5 kg x 15 p. side
Pop Squats: 10

+ Weighted Step Ups: 5 kg x 15 p. side again


Weighted Crunches: 5 kg x 30
Push Ups: 2 x 2

+ Push Ups on knees: 20


Total time: 1:30 h
kcal: 243


Eating:

- a little salad with vinegar and oil dressing
- 0,7 l mixed fruit smoothie

_________________
http://www.myspace.com/kimschen

Eating:

- stem cabbage and mashed potatoes as yesterday
- 5 Brazil nuts
- granola with soymilk



Training:

5 min walking in place
5 min step ups

upper body streching

push ups: 3 x 2
push ups on knees: 20


4 x
DB Shoulder Press: 7 kg p. DB x 13
DB Side Bend: 7 kg x 25 p. side


4 x
DB Row: 7 kg x 20 p. side
DB Straight Leg Deadlift: 7 kg p. DB x 15


4 x
DB Floor Press: 7 kg p. DB x 20
Weighted Crunches: 7 kg x 20


Total Time: 1:30
kcal: 236



Eating:

- a little salad with pita bread and ajvar
- 1 l mixed fruit and spinach smoothie

_________________
http://www.myspace.com/kimschen

Eating:

- granola with soymilk
- 1 red pepper
- fruit smoothie
- 4 papads (from the china shop) with mango chutney -> got wind



Training:

10 min walking in place
5 min plie squats
intensive streching
10 lunges without weights

3 x:
Weighted Lunges: 5 kg p. DB x 10 p. side
DB Squats: 5 kg p. DB x 15

----> aches in my right thight today...


2 x:
Single Leg Split Squats: 5 kg p. DB x 10 p. side
DB Deadlifts: 5 kg p. DB x 15

+ DB Deadlifts: 5 kg p. DB x 15


3 x:
Weighted Step Ups: 5 kg p. DB x 15
Pop Squats: 10


Push Ups: 3 x 3

Push Ups on knees: 2 x 25

Db Curls: 2 x 5 kg x 20


Weighted Crunshes: 2 x 5 kg x 20


Total time: 2:00 h
kcal: 282


Eating:

- Wellness flakes with soymilk
- 5 Brazil Nuts
- 0,75 l fruit smoothie

_________________
http://www.myspace.com/kimschen

sauna lower body session:


10 min walking in place
5 min plie squats
streching


3 x:
Weighted Step Ups: 5 kg x 20 p. side
DB Squats 5 kg x 15

3 x:
Single Leg Split Squats: 5 kg x 15 p. side
DB Deadlifts: 5 kg x 15


+
Weighted Step Ups: 1 x 6 kg x 20 p. side
DB Squats: 1 x 6 kg x 15
Single Leg Split Squats: 1 x 6 kg x 15 p. side
DB Deadlifts: 1 x 6 kg x 15

Push Ups: 4 x 3

Crunches: 40, 25


Total Time: 1:30 h
kcal: 360

_________________
http://www.myspace.com/kimschen

Eating:

- wellnessflakes with soymilk
- couscous with veggies, a little bit too oily
- 1/2 pretzel


- had blood donation today -


- 1 dry bread roll with ketchup
- 1/2 pretzel
- 2 bananas


Training:

10 min walking in place
5 min plie squats
streching

2 x:
Weighted Step Ups: 5 kg p. DB x 20 p. side
DB Squats: 5 kg p. DB x 15

2 x:
Single Leg Split Squats: 5 kg p. DB x 15 p. side
DB Deadlifts: 5 kg p. DB x 15


1 x:
Weighted Step Ups: 6 kg p. DB x 20 p. side
DB Squats: 6 kg p. DB x 15

1 x:
Single Leg Split Squats: 6 kg p. DB x 15 p. side
DB Deadlifts: 6 kg p. DB x 15


Eating:

- fruit-proteine-soymilk-smoothie
- one bread roll with grains - one half with margarine and salt, the other half with margarine and tomato puree

_________________
http://www.myspace.com/kimschen

Upper Body:

Push Ups: 4 x 4


4 x:

DB Shoulder Press: 7 kg p. DB x 10 (crap...)
DB Side Bend: 7 kg x 20 p. side


4 x:

DB Row: 7 kg x 20 p. side
DB Straight Leg DL: 7 kg p. DB x 15


4 x:

DB Floor Press: 7 kg p. DB x 15
Weighted Crunches: 7 kg x 15


Total time: 1:20 h
kcal: 270

_________________
http://www.myspace.com/kimschen

... after about 5 weeks


Slow endurance run: 1:25 h


average pulse: 174

kcal: 584



Push Ups: 4 x 5

_________________
http://www.myspace.com/kimschen