xdarthveganx Posted May 11, 2012 Author Share Posted May 11, 2012 Calves & Abs Cardio15 min Standing Calf Raises2 warm up sets of 10 reps 4 sets to failure in 15 reps One Leg Calf Raises4 sets to failure in 20 reps Abdominal Machine6 sets to failure in 20 reps Cardio15 min Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 11, 2012 Author Share Posted May 11, 2012 (edited) So I thought I should put in some info about my current cutting diet, and I am certainly open to suggestions. This is close to what I eat everyday, this is exactly what I ate yesterday and most days are the same with only slight variation. Breakfast:2 scoops of Vega Meal Replacement in 16oz of unsweetened almond milk340 CaloriesFat 14gCarbs 27gFiber 15gProtein 28g Meal #2Vegan Black Bean and Tofu Enchiladas ("Amys" but safeway brand) Calories 340Fat 12gCarbs 42gFiber 6gProtein 23g Meal #32 pieces Gardein Chicken w/ steamed asparagus or broccoli 240-300 Caloriescarbs 16g Fiber 6.5gProtein 33gFat 4g (a little more if I use a spray oil in the skillet) Meal#4Post workout protein (1.5-2 scoops), in waterTrue Protein Custom Mix (25% Soy, 25% Hemp, 25% Gemma Pea Protein, 25% Rice Protein)34-45g protein165-220 CaloriesCarbs 6gFat 3gFiber 4.4g Meal #52 pieces of Gardein Chicken (or some variation of vegan protein) w/steamed vegetables240-300 Caloriescarbs 16g Fiber 6.5gProtein 33gFat 4g Meal #62 scoops chocolate Vega whole food meal replacement in waterCalories 260Fat 7gCarbs 23gFiber 15gProtein 26g TotalCalories: 1800Fat: 44gCarbs: 130gFiber: 53.4gProtein: 188g Edited May 11, 2012 by xdarthveganx Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 11, 2012 Author Share Posted May 11, 2012 (edited) Back & Biceps Cardio15 min Reverse-Grip Pulldowns1 warm up set of 8-10 reps 3 sets to failure in 8-10 reps Wide-Grip Lat Pulldown1 warm up set of 8-10 reps 3 sets to failure in 8-12 reps One-Arm Dumbbell Row1 warm up set of 8-10 reps 3 sets to failure in 8-12 reps Romanian Deadlift 3 sets to failure in 10 reps Hammer Curls 3 sets to failure in 8-10 reps Machine Preacher Curls3 sets to failure in 8-10 reps Cardio15 min I feel kinda bad, I was really tired today, especially after the deadlifts and kind of half assed my remaining curls. Edited May 12, 2012 by xdarthveganx Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 12, 2012 Author Share Posted May 12, 2012 http://img84.imageshack.us/img84/8750/20120511142340.jpg Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 12, 2012 Author Share Posted May 12, 2012 Saturday is a rest day, I will use the time to get some stuff done around the house that I have been neglecting. Sunday, legs, I will be ready. Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 13, 2012 Author Share Posted May 13, 2012 Cardio20 min Superset:Leg Extensions3 sets to failure in 18-20 full and partial reps Seated Leg Curl3 sets to failure in 12-15 reps Superset:Leg Press4 sets to failure in 50 reps Lying hamstring curl4 sets to failure in 18-20 reps Cardio20 min Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 14, 2012 Author Share Posted May 14, 2012 Progress pics day 15. Weight 271. I only lost another .6 pounds this week, but I have to trust in the process. I am still working hard and eating clean. Anyone have any thoughts on the slow weight loss? Either way, I think the progress pics look pretty good for only 2 weeks. http://img585.imageshack.us/img585/8223/20120514081641.jpg http://img140.imageshack.us/img140/8234/20120514081610.jpg http://img339.imageshack.us/img339/9451/20120514081610crop.jpg http://img441.imageshack.us/img441/7859/2weekprogresspic.jpg Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 14, 2012 Author Share Posted May 14, 2012 Chest & Triceps: Cardio20 min Dumbbell Bench Press2 warm up sets of 8-10 reps 2 sets to failure in 6-8 reps Straight-Arm Dumbbell Pullover1 warm up set of 8-10 reps 2 sets to failure in 10-12 reps Incline Dumbbell Flyes2 sets to failure in 10-12 reps 1 drop set to failure Cable Rope Overhead Triceps Extension1 set to failure in 12-15 reps 2 drop sets to failure Dips - Triceps Version (Machine assisted)3 sets to failure in 10 reps Lying Dumbbell Tricep Extension3 sets to failure in 10-12 reps Was supposed to do push ups but they were out of the question. Machine Bench Press3 sets of 8-10 to failure1 drop set Cardio20 min Twists150 reps Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 15, 2012 Author Share Posted May 15, 2012 Back & Biceps: Cardio5 min Reverse-Grip Pulldowns1 warm up set of 10-12 reps 3 sets to failure in 10-12 reps Wide-Grip Lat Pulldown3 sets to failure in 10-12 reps Bent Over Two-Dumbbell Row3 sets to failure in 8-12 reps V-Bar Pullup (Machine Assisted)3 sets to failure in 10-12 reps Dumbbell Alternate Bicep Curl3 sets to failure in 8-12 reps One Arm Dumbbell Preacher Curl3 sets to failure in 8-12 reps Spider Curl3 sets to failure in 8-12 reps Cardio25 min Twists150 reps Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 16, 2012 Author Share Posted May 16, 2012 Today is a rest day, nothing but 45 minutes of cardio. http://www.bodilogix.ca/images/store/precor_amt.jpg Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 18, 2012 Author Share Posted May 18, 2012 Shoulders 20 mins cardio Superset: Side Lateral Raise3 sets to failure in 12 reps Front Dumbbell Raise3 sets to failure in 12 reps Resume normal sets: Dumbbell Shoulder (Overhead) Press1 warm up set of 8-10 reps 3 sets to failure in 12-15 reps Laying Delt raise 3 sets to failure in 12-15 reps Machine Sitting Delt Raise3 triple drop sets (12x60, 12x30, 12x15) 20 Mins Cardio 150 Twists Link to comment Share on other sites More sharing options...
robert Posted May 18, 2012 Share Posted May 18, 2012 Randall, You're the person who introduced me to the music by Dead Prez. I wanted to thank you and let you know I met them last night and kicked it with Stic Man for a brief while backstage after the show. Awesome to see them live and talk about a lot of progressive stuff. Stic even performed Back On My Regimen and talked about being clean and sober and his commitment to health and fitness. It was pretty awesome! Just wanted to say thanks! It was an honor to meet Stic last night! Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 18, 2012 Author Share Posted May 18, 2012 Hey Robert, glad to hear it. That sounds awesome. Anyway, back to my log. I've decided that I can't afford to keep having Vega twice a day. I am changing it up a bit. My breakfast today and for the foreseeable future is 1 cup oatmeal1/2 scoop true protein custom mixcinnamon2 packets stevia Doesn't taste great but it gets the job done. Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 18, 2012 Author Share Posted May 18, 2012 Gotta plan ahead if you want results! Sadly that is only enough for 3 days! http://img155.imageshack.us/img155/9595/20120518111156.jpg Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 18, 2012 Author Share Posted May 18, 2012 Calves and Abs Cardio 20 min 150 twists Standing Calf Raises1 warm up set of 8-10 reps 5 sets to failure in 20 reps Sit-Up3 sets to failure Cardio20 min Twists150 reps Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 20, 2012 Author Share Posted May 20, 2012 Leg Workout: Cardio20 min Leg Extensions2 warm up sets of 8-10 reps 1 drop set of 100 total reps Leg Press2 warm up sets of 8-20 reps 3 rest-pause sets to failure in 30 reps Lying Hamstring Curl1 warm up set of 8-10 reps 3 sets to failure in 20 reps Hack Squat2 warm up sets of 8-10 reps3 rest-pause sets to failure in 30 reps Cardio20 min Twist150 reps Link to comment Share on other sites More sharing options...
kareno Posted May 21, 2012 Share Posted May 21, 2012 Hey Randall, what is the program you're following? Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 21, 2012 Author Share Posted May 21, 2012 Progress pics day 21. Weight this morning was 269.0lbs http://img848.imageshack.us/img848/1063/20120521073101.jpg The program I'm following is this one sans the diet (obviously) although I am following the same principals diet wise and simply eating vegan food. http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer.html Link to comment Share on other sites More sharing options...
xChrisZx Posted May 22, 2012 Share Posted May 22, 2012 The Kris Gethin plan is awesome. I was doing it earlier this year and it was awesome. Sadly I fell off at week 9-10 and never got back on track until now. Keep up the great work dude! Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 22, 2012 Author Share Posted May 22, 2012 Today was another rest day, 40 mins of cardio. I also rolled a bit (jiu jitsu) last night and this morning. I now have a bruised rib that hurts quite a bit haha. Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 22, 2012 Author Share Posted May 22, 2012 (edited) Today is back and biceps, I am hoping my bruised rib will not get in the way of my workout. I signed up for a nogi bjj class on Saturday but plan to take it easy (jiu jitsu wise) until then and let this heal. Cardio20 min Reverse-Grip Hammer Pulldowns1 warm up sets of 8-10 reps 3 sets of 10-12 reps Bent Over Barbell Row1 warm up set of 8-10 reps 3 sets of 10-12 reps One-Arm Dumbbell Row3 sets of 10-12 reps Reverse-Grip Pulldowns3 sets of 10-12 reps Machine Cable Curls4 triple drop sets of 10-12 reps Cardio20 min Edited May 23, 2012 by xdarthveganx Link to comment Share on other sites More sharing options...
darcy Posted May 22, 2012 Share Posted May 22, 2012 ...I am hoping my bruised rib will not get in the way of my workout. I signed up for a nogi bjj class on Saturday but plan to take it easy (jiu jitsu wise) until then and let this heal. Ouch, careful with that... I bruised mine at boxing a little while ago. After a few weeks they felt more or less fine when lifting, so I went back to bjj... big mistake; too soon. Set me back an extra couple of weeks. Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 23, 2012 Author Share Posted May 23, 2012 Well I will cancel it on Friday if it is still bothering me and I am hoping to just drill and slow roll. PS my new gym is fucking awesome. It doesn't even feel like working out, it feels like a giant playground. Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 23, 2012 Author Share Posted May 23, 2012 Shoulders Workout: Cardio20 min Side Lateral Raise1 warm up set of 8-10 reps 3 sets of 10-12 reps + plus partial reps to failure Dumbbell Shoulder Press3 drop sets of 10-12 reps Dumbbell Lying Rear Lateral Raise1 set of 12 reps + 20 partial reps Shoulder Press (Machine)3 Sets of 12 reps Cardio20 min Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 25, 2012 Author Share Posted May 25, 2012 Chest Workout: Cardio20 min Butterfly2 warm up sets of 8-10 reps 3 triple drop sets of 10-12 reps Machine Bench Press3 triple drop sets of 10-12 reps Incline Dumbbell Flyes3 sets of 10-12 reps Cable Chest Press3 sets of 10 reps Cardio20 min Link to comment Share on other sites More sharing options...
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