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Nadilein's Training Journal for January 2012


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Hello Everyone!

 

I have been a vegetarian for the past 3 years and just became a vegan two months ago. I am really happy with the switch and love my new lifestyle choice!

 

In order to achieve my goals for 2012, I thought it would be fun to join all of you for this fun challenge!

 

Current weight: 138lbs

Height: 5'11

Fitness Goals:

1. Gain more muscle and strength in my upper body

2. Obtain an overall 'fitness model' physique

 

Let the fun begin!

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Day 1:

 

Gym: Chest and Triceps

Incline Bench Press: 17.5/10/3

Wide Grip Pushups: 12/3

Peck Deck: 35/10/3

Overhead Tricep DB Extensions: 20/10/3

Tricep Pushdowns: 45/12/3

Assisted Tricep Dips: 8/12/3

 

Meals:

Pre-workout: Banana, dates

Post-workout: Vega shake mixed with half water and half almond milk

1st meal: brown rice with beans and vegetables

2nd meal: trail mix

3rd meal: bean soup and cucumber slices

4th meal: apple with almond butter

5th meal: half sandwich and salad with avocado, cucumber, tomatoes, and hemp seeds

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Day 2:

 

Gym (6:15-7:30am):

Treadmill: 5 minute warmup (10 incline, 3.3 mph)

Lower Back and Glutes (weight/reps/sets):

- Leg Press: 140/10/3

- Lying Leg Curls: 65/8/3

- Stiff-Legged Barbell Dead Lifts: 40/8/3

- Cable Kick Backs: 40/10/3

- Stability Ball Bridges: no weight/12/3

- Weighted Hyper-Extensions: 25/12/3

Eliptical: 10 minute cardio (10 incline, 25 resistance)

 

Meals:

Pre-workout: Banana, dates

Post-workout: Vega Whole Food Health Optimizer shake mixed with water (1.5 scoop)

1st meal: 1/2 cup quinoa with 1 cup vegetables (broccoli, mushrooms, zucchini, yellow pepper) and 1/4 kidney beans

2nd meal: trail mix

3rd meal: garden salad with 1/2 avocado, cucumber, tomatoes, and hemp seeds with homemade dressing (olive oil, balsamic vinegar, Mrs. Dash, squeezed lemon juice)

4th meal: 1 apple with 2 tbs almond butter

5th meal: 1 homemade bean burger (no bun) topped with sauteed mushrooms, alfalfa sprouts, tomatoes, 1/2 avocado

Water: throughout the day

 

I am trying to gain some more lean muscle so hopefully my diet will help me achieve this. The 1st meal is a recent addition to my meal plan as I have been advised that I do not eat enough to achieve the muscle gain that I am hoping for. Hopefully I am on the right track?!

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Day 3: Felt really strong at the gym today and also had consistent energy throughout the day ...

 

Gym (6:15-7:30am):

Treadmill: 5 minute warmup (10 incline, 3.5 mph)

Back and Abs/Core (weight/reps/sets):

- Wide Grip Lat Pulldowns: 60/10/3

- Bent Over Barbell Rows: 20/12/3

- Seated Cable Rows: 50/10/3

- Close Grip Assisted Chin Ups: 7/10/3

- Ab/Core Circuit:

a. Medicine Ball V-Ups (15x)

b. Hanging Leg Raises (15x)

c. Bicycle Crunches (15x each side)

d. Plank (60 seconds)

Eliptical: 10 minute cardio (10 incline, 25 resistance)

 

Meals:

Pre-workout: dates

Post-workout: banana

1st meal: Vega Whole Food Health Optimizer shake mixed with water and almond milk (1.5 scoop)

2nd meal: 1/4 cup quinoa with 1 homemade bean burger mixed together along with sauteed mushrooms and green onions

3rd meal: garden salad mixed with alfalfa sprouts, cucumber, tomatoes, and hemp seeds with homemade dressing (olive oil, balsamic vinegar, Mrs. Dash, squeezed lemon juice)

4th meal: 1 apple with 2 tbs almond butter

5th meal: roasted potatoes with sauteed vegetables and tofu

Water: throughout the day

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