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Gym Owner, Show Promoter, Fight Manager & Fighter, NPC Aug7


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Monday

2 bananas

With Frankie... I was running late so it was short

Renegade Rows 4 x 15, altenating between 12 and 15 pounds supersetted with

Front Sqauts with Bar - lightweight

1 Ab set.

1 serving natural almonds (24 )

2 oranges

2 banannas

1 serving natural almonds (24)

3 scoops synthetic creatine still sipping on it - yucky

10 x 15 squats with bar only deep - felt good - alternated between front and regular

3 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 cal

Vegan Hot Dogs - 4, with mustard

1 bagel

Sleep!!!!

Calf Raises etc.....

2 oranges

1/2 cup peanut butter

ANother half ass calf raises and ab workout...

Vegan hot dogs 8, with mustard

Edited by aluck
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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!!

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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.

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Tuesday

1 bananna

 

Light chest workout with Marcella

3 x 10 with ar bench, supersetted with 3 x 10 pushups decline

3 x 10 with bar incline bench supersetted with 3 x 10 with bar military press

3 x 20 chest flys with cables 40 on each side supersetted with 3 x 20 1/2 v abs

Machines (gag) 3 x 15 Chest press @ 50, 3 x 15 @ 35 Flys

2 mile jog - 30 minutes, .5 mile walk

 

Better workout with Frankie

Incline 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 assisted

1 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, 25

low 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 orange

2 tablespoons of peanut butter

1 orange

2 tablespopns peanut butter

1 serving almonds (24)

 

Leg and Neck Massage

 

4 tablespoons peanut butter

1 bananna

serving almonds(24)

beans, 2 tortillas, lettuce, aand hot sauce!!! eww stuffed

spinach and lettuce with a bit of soy sauce

 

Chest Press Incline then flat

Dips with 25 chained to waist

30 minutes of light yoga in sauna

 

2 baked potatoes

300 cal steamed corn

hot sauce

1 vegan cookie

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2 tablespoons peanut butter

2 oranges

1 serving almods (24)

 

Light Bi's n Tri's with Marcella

21 style curls except did it as 30's, with 35 lb straight bar x 3, supersetted with close grip bench press with bar

curls with 15's 20 x 3 supersetted with bent arm pulldowns 3 x 20 at 60lbs

cable curls @ 60 20 x 3 supersetted with standing skull crushers with a 30 3 x 20

Nautilus 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 Frankie

Nautilus 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. postion

good mornings with bar (45) 3 x 15 supersetted wtih standing rows with bar 3 x 15

1 killer ab set

 

1 20 oz soy chai tea

1 20 oz soy green latte

2 tablespoons peanut butter

2 tablespoons flaxseed

1 serving almonds (24)

1 orange

2 tortillas with peanut butter

beans 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 celery

hot sauce

jalepenos..

Edited by aluck
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Thursday

 

1 orange

4 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 protein

2 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 pepper

4 tablespoons of peanut butter 14 g protein, 460 cal., 1 serving almonds (24) 7 g./ protein

2 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) - 3

StandingDumbell 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 - 6x8

Seated Curl Bench Full Extension Isolated Curls - 10lbs - 8, 15lbs - 4, 15 lb - 2, 10lbs - 6x 8

Lying 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 8

Standing Curl with Curl Bar - w/ 40lbs. - 4,, w/ 30 lbs - 3 x 10

1 killer ab set

2 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 sauce

2 Russet potatoes with soy sauce and spike seasoning

2 glasses soymilk

 

Estimated daily protein... approx 85 -90 g... Not enough!

Edited by aluck
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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...

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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 salsa

1 organic bannana

1 big salad - lettuce, onnion, tomato, black olives, and bannana peppers

1 lipton green tea (sweetened - terrible I know)

1 serving almonds

a bunch.... of spinach tortilla chips and one plain tortilla

white rice - 2 bowls with malt vinegar

grilled veggies - squash and zuchinni and onion in white wine and olive oil

2 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 x8

Incline Bench - 95 - 8, 105 - 6, 115 -6, 125 - 4, 115- 6, 105 - 6, 95 - 5 x8 &1 x 12

Dumbell 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

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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 pushups

Dumbell Kick backs w/ 20 - 8, w/ 25 - 8, w/ 30 - 6, w/ 25 - 8 w/ 20 - 6x 8

Wackbacks - w/ 15' - 10, w/ 20 - 8, w/ 25 - 6, w/ 20 6 x 8

Renegade Rows w/ 15's - 10, w, 20's - 8, w/ 25's - 3 x8, w/ 20's 6 x 10

10 dips regular, 10 with picking up a ten dumbell, 6 w/ a 15, 4 w/ a 25, w/ a 20 - 4 x 6, 12 regular

Cable pulldown w/ 50 - 20 - just to loosen elbows

Lying skull crushers - w/ 25 - 15, w/ 40 - 10, w/ 50 - 8

Seated - w/ 50 -8

Standing - w/ 50 - 8

Lying - w/ 40 - 5 x 10, 1 x 16

Close 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 by aluck
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Not that tasty, but its fuel. "I eat to live, not live to eat.. "

 

Sunday

2 banannas

1 scoop sun warrior

Legs -

Front Squat with Bar (45) 5 x10

Regular Squats with Bar(45) 5 x 10

Stretch

Lying 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 15

Standing assisted squat - w/ 180 4 x 30's (10 narrow, 10 wide, 10 reg ), halfies ... w/ 360 4 x 8

Front Squat - w/ bar (45) - 10, 65 - 8, 95 - 2 x6

12 almonds ( .5 serving)

45 minute jog - just over 3 miles

1 bannana

2 scoops sun warrior

45 minute jog 3.7 miles

Lettuce and Edamame container with Raspberry salsa (a lot of it - like a jar lol )

Spaghetti with Tomato sauce and flaxseed

2 white tortilla

1 bananna

Edited by aluck
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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?

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