aluck Posted April 27, 2009 Author Share Posted April 27, 2009 (edited) Monday 2 bananasWith Frankie... I was running late so it was shortRenegade Rows 4 x 15, altenating between 12 and 15 pounds supersetted withFront Sqauts with Bar - lightweight1 Ab set.1 serving natural almonds (24 )2 oranges2 banannas1 serving natural almonds (24)3 scoops synthetic creatine still sipping on it - yucky10 x 15 squats with bar only deep - felt good - alternated between front and regular3 x 10 each side with bar, lady curtsy lunge step into sumo squat Probably enough knee in pain... mustered thru it. Thanks Frankie and MS for the texting encouragement. <3 yall.Vegan Turkey - 300 calVegan Hot Dogs - 4, with mustard1 bagelSleep!!!! Calf Raises etc.....2 oranges1/2 cup peanut butterANother half ass calf raises and ab workout... Vegan hot dogs 8, with mustard Edited April 28, 2009 by aluck Link to comment Share on other sites More sharing options...
MaryStella Posted April 27, 2009 Share Posted April 27, 2009 You look so pretty in you VBBF t shirt! You should set one of those as your avatar! I have to tshirt too. I should wear it and take some pics and change my avatar too since I am not exactly kickboxing right now. Anyway, what are renegade rows? Link to comment Share on other sites More sharing options...
aluck Posted April 27, 2009 Author Share Posted April 27, 2009 Lol had to think of something... Hold plank position... hold ten or fifteens (i liked the fifteens ) and row up to your chest, then switch sides... First 3 set did straight to chest, last set did mor of a row, dumbell kickback (for triceps)...There... changed my advatar for ya chica!! Link to comment Share on other sites More sharing options...
MaryStella Posted April 27, 2009 Share Posted April 27, 2009 liking the new avatar.... your gonna shame me into changing mine. Ok I see what your are talking about with the rows. I am going to start calling them that now. It's funny I have a tshirt that says renegade princess on it. I was just talking about it yesterday because guys were saying I am too tough to be a princess and I was telling them I am a warrior princess. And then I remembered the shirt and I thought I gotta start wearing that to the gym to shut them up. Of course I would probably have the upset effect but it was would be funny. Link to comment Share on other sites More sharing options...
aluck Posted April 28, 2009 Author Share Posted April 28, 2009 Black magic marker... Then itll just say Renegade. Perfect solution, and a classy touch for a favorite workout shirt! ":) Link to comment Share on other sites More sharing options...
aluck Posted April 28, 2009 Author Share Posted April 28, 2009 Tuesday1 bananna Light chest workout with Marcella3 x 10 with ar bench, supersetted with 3 x 10 pushups decline3 x 10 with bar incline bench supersetted with 3 x 10 with bar military press3 x 20 chest flys with cables 40 on each side supersetted with 3 x 20 1/2 v absMachines (gag) 3 x 15 Chest press @ 50, 3 x 15 @ 35 Flys2 mile jog - 30 minutes, .5 mile walk Better workout with FrankieIncline Chest Press 3 x 10 20's, then 25's, then 30's supersettedf with hanging dips 12, 12, 13.5 (yeah buddy lol)Fly's with 15's 3 x 15, supersetted with big girl pullups rotfl 3 reg 3 assisted, 3 reg. 3 assisted, 2 reg. 3 assisted1 set just to show Frankie my new butchness lol set of 8 dumbells 50's bench press... sweet dude! decline bench with 25's dumbells 3 sets 15, 20, 25low raise cable flys with 35 lbs, 3 x 15 supesetted wtih 30 second static pushup planks 1 serving almonds (24)1 scoop sunwarrior brown rice protein plain Got my lymph worked on again, knee feeling better... 1 orange2 tablespoons of peanut butter1 orange2 tablespopns peanut butter1 serving almonds (24) Leg and Neck Massage 4 tablespoons peanut butter1 bananna serving almonds(24)beans, 2 tortillas, lettuce, aand hot sauce!!! eww stuffedspinach and lettuce with a bit of soy sauce Chest Press Incline then flatDips with 25 chained to waist30 minutes of light yoga in sauna 2 baked potatoes300 cal steamed cornhot sauce1 vegan cookie Link to comment Share on other sites More sharing options...
aluck Posted April 29, 2009 Author Share Posted April 29, 2009 (edited) 2 tablespoons peanut butter2 oranges 1 serving almods (24) Light Bi's n Tri's with Marcella21 style curls except did it as 30's, with 35 lb straight bar x 3, supersetted with close grip bench press with barcurls with 15's 20 x 3 supersetted with bent arm pulldowns 3 x 20 at 60lbscable curls @ 60 20 x 3 supersetted with standing skull crushers with a 30 3 x 20Nautilus curls @ 50 3 x 20 supersetted with single arm tricep extensions @ 20 3 x 20 walk 1.5 miles... not feeling up to par... good thing I have a nap planned this afternoon! Back with FrankieNautilus Lat Pulldowns... 15 w/ @ 25 ea side, 5 assisted pullups, 15 @ 35 ea side, 5 assisted pullups, 15 @ 45 ea side, 5 assisted pullups, 15 w/ 55 ea. side, 5 assisted pullups, 15 w/ 65 ea side, 5 assisted pullups, 15 w/ 80 on ea. side (hard hard), 5 assisted pullups Cable rows w/ 80 3 x 15 supersetted with standing tilted back extensions and side extensions 15 x 3 ea. postiongood mornings with bar (45) 3 x 15 supersetted wtih standing rows with bar 3 x 151 killer ab set 1 20 oz soy chai tea1 20 oz soy green latte2 tablespoons peanut butter2 tablespoons flaxseed1 serving almonds (24)1 orange2 tortillas with peanut butterbeans and Franks hot sauce. ANother half assed back workout and almost 2 hours in the sauna.. .Insanely shitty day. Lotta stress. More reason to focus and nail this. 8 tablespoons peanut butter.several pieces celeryhot saucejalepenos.. Edited April 30, 2009 by aluck Link to comment Share on other sites More sharing options...
MaryStella Posted April 29, 2009 Share Posted April 29, 2009 How was that nap? and the Knee? Link to comment Share on other sites More sharing options...
aluck Posted April 30, 2009 Author Share Posted April 30, 2009 Knee good. Whole life - Chaos. No sleep really too much insanity. Really bad. Ick. Link to comment Share on other sites More sharing options...
MaryStella Posted April 30, 2009 Share Posted April 30, 2009 Oh No! Sorry to hear this. hopefully tomorrow will be a better day! Link to comment Share on other sites More sharing options...
Octopussoir Posted April 30, 2009 Share Posted April 30, 2009 Hey, seems like youre kicking it up these days. Keep up the good work! Link to comment Share on other sites More sharing options...
aluck Posted April 30, 2009 Author Share Posted April 30, 2009 (edited) Thursday 1 orange4 tablespoons peanut butter - 14 g protein, 460 cal. Started to work shoulders... Ended up on the phone with Octo... Will have to hit it after school.. Thanks dillweed. Just kidding. Really needed the talk. ANd now Im even more excited for my competition!!! So way to peptalk! Maybe you have a backup career as a professional cheerleader?? 1 serving almonds (24) 7 g protein2 tablespoons peanut butter... 7 g protein, 180 cal. Molly.. Re real food - kinda. ... Trying to. Spending more money on my food.. But its hard - Id rather save it or apply it to important things...Huge Bowl of Wheat Pasta in Light Olive Oil/ water, pesto mix and red pepper4 tablespoons of peanut butter 14 g protein, 460 cal., 1 serving almonds (24) 7 g./ protein2 tablespoons pb 7 g protein 180 cal., 1 serving almonds 7 g protein Double Scoop Synthetic Creatine Trying to do 60 sec rest between sets with the exception of talking to Lisa for a while during my first exercise I was pretty close to sticking to this... BTW - Shes goign to meet with me Sunday - way excited!With Straight Bar (45lb) 8 curls, w/ 50-6, w/ 55 -6, w/ 65- 4, w/ 55 - 6, w/ 50 - 5 x 6, w/ bar only (45) - 3StandingDumbell Hammer Curls - 20 lb. - 10, 25's - 6, 30's - 6, 35's - 3, 30's - 6, 25's - 6 x 6 1 serving almonds - (24) - felt shakey... hadnt eaten enough and recently.... 7 g protein Standing Straight Handlebar Cable Curl - 50lb - 8, 60 - 8, 70 - 6, 80 - 4, 70 - 6, 60 - 6x8Seated Curl Bench Full Extension Isolated Curls - 10lbs - 8, 15lbs - 4, 15 lb - 2, 10lbs - 6x 8Lying reverse benche full extension Isolated curls close grip - w/ 50lbs - 15, w/ 70 - 8, w/ 90 - 8, w/ 110 - 6, w/ 120 - 4, w/ 11 - 5, w/ 90 6 X 8Standing Curl with Curl Bar - w/ 40lbs. - 4,, w/ 30 lbs - 3 x 101 killer ab set2 miles 18:43 - intervals the last 1.25 mile between 8 and 6 mph.... 20 minutes of yoga in sauna 4 stalks celery in Franks hot sauce2 Russet potatoes with soy sauce and spike seasoning2 glasses soymilk Estimated daily protein... approx 85 -90 g... Not enough! Edited May 2, 2009 by aluck Link to comment Share on other sites More sharing options...
MollyMormon Posted April 30, 2009 Share Posted April 30, 2009 I have been keeping up on your log and it's good to see you eating actual food. Link to comment Share on other sites More sharing options...
thendanisays Posted April 30, 2009 Share Posted April 30, 2009 love reading your blog. how long have you been vegan for? don't worry TOO much about the "real food" thing. it comes with time. your body will make you eat it when you need it. not to say you should stop aiming for it, but everyone goes through spurts, you know? Link to comment Share on other sites More sharing options...
MaryStella Posted April 30, 2009 Share Posted April 30, 2009 I happy to see more real food too. It can be expensive but i make it an important thing in my life Link to comment Share on other sites More sharing options...
aluck Posted April 30, 2009 Author Share Posted April 30, 2009 Vegan for six years now... Vegetarian for most my life since age four with the exception of a few months of rebellion of my morals... so that 17 years... Glad people actually read this. Link to comment Share on other sites More sharing options...
aluck Posted April 30, 2009 Author Share Posted April 30, 2009 love reading your blog. how long have you been vegan for? don't worry TOO much about the "real food" thing. it comes with time. your body will make you eat it when you need it. not to say you should stop aiming for it, but everyone goes through spurts, you know? Not too worried... Health wise Im okay... Building muscle... Yikes! I figure Ive got about a month and a half to gain then I have to start leaning out for my competition... So thats where my worry is... Link to comment Share on other sites More sharing options...
aluck Posted May 1, 2009 Author Share Posted May 1, 2009 Friday 4 tablespoons peanut butter 14 g protein, 460 cal. 1 scoop synthetic creatine (actually a tiny bit sore for the first time in weeks - sweet dude!1 scoop maybe 1/2 scoop? no explode... 30 minute ab workout decline bench mostly 1 container of Melissa's edamame - 350 cal, and 31 g protein 4 oz pace picante salsa1 organic bannana1 big salad - lettuce, onnion, tomato, black olives, and bannana peppers1 lipton green tea (sweetened - terrible I know)1 serving almondsa bunch.... of spinach tortilla chips and one plain tortillawhite rice - 2 bowls with malt vinegargrilled veggies - squash and zuchinni and onion in white wine and olive oil2 glasses soymilk 1 scoop sun warrior Flat Bench - 95 -8, 105 -8, 115 -6 , 125 -4, 135 - 4, 145- 4, 135 - 4, 125 -6, 115 6 x8Incline Bench - 95 - 8, 105 - 6, 115 -6, 125 - 4, 115- 6, 105 - 6, 95 - 5 x8 &1 x 12Dumbell Bench Press - 50's - 8, 55's - 5, 60's - 3, 55's - 6, 50's 5 x 8 (dropped em once - silly running vean spotter!) ouch and 1 x 10 1/2 Kettle Corn Pro Bar - 5 g protein - thanks octo 1.5 mile run 13:16 ran outta time.. back to the hell house. <3 yall Link to comment Share on other sites More sharing options...
aluck Posted May 2, 2009 Author Share Posted May 2, 2009 (edited) Saturday Finally got like 6 hours sleep... white rice and edamame with soy sauce - ended up sick 1/2 thru a training session.. lovely. shouldve known better than to eat heavy in the am.. trying so hard to get stupid protein in...2 glasses soy milk and sun warrior. 10 dips, 10 pushupsDumbell Kick backs w/ 20 - 8, w/ 25 - 8, w/ 30 - 6, w/ 25 - 8 w/ 20 - 6x 8Wackbacks - w/ 15' - 10, w/ 20 - 8, w/ 25 - 6, w/ 20 6 x 8Renegade Rows w/ 15's - 10, w, 20's - 8, w/ 25's - 3 x8, w/ 20's 6 x 1010 dips regular, 10 with picking up a ten dumbell, 6 w/ a 15, 4 w/ a 25, w/ a 20 - 4 x 6, 12 regularCable pulldown w/ 50 - 20 - just to loosen elbowsLying skull crushers - w/ 25 - 15, w/ 40 - 10, w/ 50 - 8Seated - w/ 50 -8 Standing - w/ 50 - 8Lying - w/ 40 - 5 x 10, 1 x 16Close Grip Bench - @ 65 - 10, @ 95 - 6, 115 4 x4, 95 - 5 x 6, 1 x 10 1 serving almonds (24)tortilla chips and guacamole, 1 spinach tortilla grill veggie and white rice wrap, 1 bananna ab worjout 1 hour, bike 30 min easy, stairmaster 6 mins, sauna 30 mins Edited May 3, 2009 by aluck Link to comment Share on other sites More sharing options...
MaryStella Posted May 2, 2009 Share Posted May 2, 2009 Sleep and food! GOOD GIRL! Make me !! Link to comment Share on other sites More sharing options...
aluck Posted May 2, 2009 Author Share Posted May 2, 2009 Yeah great except for the whole not holding it down part. Link to comment Share on other sites More sharing options...
vivalasvegans Posted May 2, 2009 Share Posted May 2, 2009 1 container of Melissa's edamame - 350 cal, and 31 g protein Those are pretty good numbers, Is it tasty? Link to comment Share on other sites More sharing options...
aluck Posted May 3, 2009 Author Share Posted May 3, 2009 (edited) Not that tasty, but its fuel. "I eat to live, not live to eat.. " Sunday2 banannas1 scoop sun warrior Legs - Front Squat with Bar (45) 5 x10Regular Squats with Bar(45) 5 x 10 StretchLying Leg Press - @ 90 -12, @ 140 - 4 x 8, @ 230 2 x 6, @ 320 1 x 6, 1x10, 1 x15, @ 410 1 x 16, @ 320 1 x 10, 1 x 15Standing assisted squat - w/ 180 4 x 30's (10 narrow, 10 wide, 10 reg ), halfies ... w/ 360 4 x 8Front Squat - w/ bar (45) - 10, 65 - 8, 95 - 2 x612 almonds ( .5 serving)45 minute jog - just over 3 miles1 bannana2 scoops sun warrior45 minute jog 3.7 milesLettuce and Edamame container with Raspberry salsa (a lot of it - like a jar lol )Spaghetti with Tomato sauce and flaxseed2 white tortilla1 bananna Edited May 4, 2009 by aluck Link to comment Share on other sites More sharing options...
MaryStella Posted May 4, 2009 Share Posted May 4, 2009 Love that your running again! Link to comment Share on other sites More sharing options...
aluck Posted May 4, 2009 Author Share Posted May 4, 2009 Well that make one of us. Gotta get lean if Im gonna show 8/8... Stupid Octo... Kidding I mean no yeah stupid Octo. This was the plkan I was given today - going to try to follow it. M - Heavy Chest on inclines, Light Tri's - cables, Abs, 2 x 30 min cardio T - Heavy Back - lat pulldowns, pullups, 1 arm rows plus reg routine, Light Bis - Curl bars (w/40 - 10, w, 30 - 10, w/ 20 - 10 ) x 3, walkign lunges, cardio 2 x 30min W - Quads - Leg Press, Squat, Front Squat, Leg Extensions, Calves, abs, 30 min cardio x2 Th - Shoulders - Military press, rear fly, side and front lateral extensions, shrugs and Traps, walking lunges, 30 min cardio x 2 F - Bi's Straight Ba curls, preaches, hammers, and cable, Tri's Dips, seated of lying Skull crushers, close grip bench, Cable Extension, Abs, 30 min cardio x 2 Sat - Hams - straight Leg Deads, Leg Press High, Laying curls, Walking lunges, 30 min cardio x 2 Sun - Abs, 45 min cardio x 2 Average 4 hours working out maybe? Link to comment Share on other sites More sharing options...
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