VeganHealthFitness Posted February 6, 2013 Author Share Posted February 6, 2013 05/02/2013 Feeling strong today. 3g creatine pre workout. 651C/54F/147P 3548 Calories Program included calve raises and pull-ups at the end. Squat 5 124 5 155 5 186 5 217 5 248Bench 5 81 5 101 5 121 5 141 5 161Row 5 76 5 95 5 114 5 133 5 153 6 198 for lols (in the video) Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 6, 2013 Share Posted February 6, 2013 Nice to see another SunWarrior user, I love the stuff as well. Can't believe how many calories you get through in a day, I would struggle to hit 3,000! Good work in here MF. Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 6, 2013 Share Posted February 6, 2013 Just checked out your vids dude, there are a lot of dickheads on this planet, and youtube seems to be where they all hang out, ignore those bullshit haters dude and use it as fuel! All the best mate RossYeah, I second you on that mate haha. Link to comment Share on other sites More sharing options...
VeganHealthFitness Posted February 7, 2013 Author Share Posted February 7, 2013 Off day: 6/02/2013 720C/66F/177P 4046 Calories 92.6 kg's with shoes, phone, shorts and tshirt, 2pm after drinking 2L water, 500ml soy milk, scoop of protein, 5 bananas. Ignore the details, they are just for my personal reference in case I want to weigh myself in the future to track muscle gains. In 6 months I want to be 95kg lean. Leanness partly determined by me but I'll be honest I promise Edit: Added last 2 sentences. Link to comment Share on other sites More sharing options...
JubNZ Posted February 7, 2013 Share Posted February 7, 2013 Good work champ. Im living in Melbourne (for another 6 weeks or so anyway). Vegie bar is the nuts, only been a couple times but its hectic busy!!! Flick us a PM if ya wanna meet up or something at some point (Im in rihmond Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 8, 2013 Share Posted February 8, 2013 3g creatineDon't be afraid to up the creatine Link to comment Share on other sites More sharing options...
VeganHealthFitness Posted February 8, 2013 Author Share Posted February 8, 2013 3g creatineDon't be afraid to up the creatine Yeah I'll try get another 3 gram dose throughout the day. Two logs in one day don't know how I missed one :S 07/02/2013 487C/53F/155P 2921 Calories Squat 5 124 5 155 5 186 5 186Incline Bench 5 77 5 93 5 108 5 124Pec Dec61 Pounds 12 reps 3 setsHammer Strength Bench Press Incline 80kg - 8 reps 3 sets Off Day: 08/02/2013 671C/38F/154P 3615 Calories 3g creatine Food is a bit out of whack because I didn't have money. Should be good once I get this extra work though. Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 8, 2013 Share Posted February 8, 2013 I'd say a minimum of 10g creatine if I'm honest mate. Link to comment Share on other sites More sharing options...
VeganHealthFitness Posted February 8, 2013 Author Share Posted February 8, 2013 Yeah in terms of g/kg probably need more. Link to comment Share on other sites More sharing options...
VeganHealthFitness Posted February 10, 2013 Author Share Posted February 10, 2013 Off day: 09/02/2013 6g creatine 2991 Calories 540C/35F/98P Training Day: 10/02/2013 656C/37F/140P 3322 Calories 6g creatine Squat 5 127 5 159 5 191 5 222 5 254 1 315 for lolsBench 5 83 5 103 5 124 5 145 5 165 Row 5 78 5 98 5 117 5 137 5 156 5 225 for lols again Assistance movements: dips and pullups 3 x 8 BW Bit low on calories lately, but I'm still down on the food, needs moneys. Link to comment Share on other sites More sharing options...
VeganHealthFitness Posted February 11, 2013 Author Share Posted February 11, 2013 PR on squats, done it before but not this easy, could have gone 150kg. Off day: 11/02/2012 695C/45F/122P 3741 Calories 3g creatine (zzz forgot to take it later in the day again) Link to comment Share on other sites More sharing options...
VeganHealthFitness Posted February 13, 2013 Author Share Posted February 13, 2013 12/02/2013 Training Day 3g creatine pre and post workout = 6g total Squat 5 127 5 159 5 191 5 191 Incline Bench 5 79 5 95 5 111 5 127 Hammer Strength Chest Press (hitting incline)8 x 80kg8 x 80kg12 x 40kg Pullups Body Weight (BW) (94.5kg)5 x BW5 x BW Chin Ups (110kg)5 x +15kgs5 x +15kgs5 x BW Calf Raises 12 x 80kg12 x 80kg12 x 60kg Link to comment Share on other sites More sharing options...
VeganHealthFitness Posted February 14, 2013 Author Share Posted February 14, 2013 Off Day: 13/02/2013 http://www.myfitnesspal.com/food/diary/Broscientest?date=2013-02-13 3 grams creatine Training Day: 14/02/2013 http://www.myfitnesspal.com/food/diary/Broscientest?date=2013-02-14 3g creatine Squat 5 127 5 159 5 191 5 222 3 261 8 191 Bench 5 83 5 103 5 124 5 145 3 169 8 124 Row (Upper back dominant, little to no lats) 5 78 5 98 5 117 5 137 3 160 8 117 Standing Military Press 5 30kg 5 40kg 5 50kg 1 60kg 8 40kg Tricep Pushdowns with straps 8 21kg 8 24kg 8 28.5kg Link to comment Share on other sites More sharing options...
VeganHealthFitness Posted February 16, 2013 Author Share Posted February 16, 2013 15/02/2013 Off Day: 3g creatine Macros, calories and foods: http://www.myfitnesspal.com/food/diary/Broscientest?date=2013-02-15 Stay tuned for the 20th I finish exams for university, big plans for the YouTube channel. Link to comment Share on other sites More sharing options...
VeganHealthFitness Posted February 20, 2013 Author Share Posted February 20, 2013 Sorry for no update back was strained on the warm up for squats. You can still check out what I've been eating while I've been off the program here: http://www.myfitnesspal.com/Broscientest 3g creatine on the workout days (every second day or when I feel recovered). I've been doing a modified program with machines and lunges instead of squats. My back is healing relatively fast but no signs of pushing PR's for a while now. My program will be changing to higher reps as I've had far too many small injuries lately. Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 20, 2013 Share Posted February 20, 2013 Seriously, 3g of creatine on your workout days is nothing. You really need to bump that up !!! I wouldn't even use 3g on my rest days and I weigh over 20kg less than you. Bump up your creatine to 10g and increase your water intake a little. Link to comment Share on other sites More sharing options...
VeganHealthFitness Posted February 20, 2013 Author Share Posted February 20, 2013 I know, it's bad :S Link to comment Share on other sites More sharing options...
VeganHealthFitness Posted February 20, 2013 Author Share Posted February 20, 2013 I'll go have some now! Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 20, 2013 Share Posted February 20, 2013 How do you take your creatine at the moment? I always throw a teaspoon into my shake so that's 5g there, then I'll have another based around my training and sometimes 3 or 4 Kre Alkalyn capsules as well. Whenever I consume more than 10g creatine in one day I'll always increase my hydration a little. Link to comment Share on other sites More sharing options...
VeganHealthFitness Posted February 20, 2013 Author Share Posted February 20, 2013 Usually take out a teaspoon from the draw, have a heaped scoop, wash it down with water then have some food afterwards (2-5 mins after). Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 20, 2013 Share Posted February 20, 2013 Usually take out a teaspoon from the draw, have a heaped scoop, wash it down with water then have some food afterwards (2-5 mins after).Well a heaped teaspoon is going to give you at least 5g rather than 3g, so that's a good start Just chuck another into your protein shake and you're all sorted, easy as. Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 8, 2013 Share Posted April 8, 2013 What's been happening, you still lifting?.. Link to comment Share on other sites More sharing options...
VeganHealthFitness Posted April 8, 2013 Author Share Posted April 8, 2013 Yep, still lifting! I'm actually doing 140kg for reps (5) now on the squat. 92.5kg for reps (5) on the bench and I'm coming back to deadlifts after pulling my hamstring doing sumo deadlifts for the fifth time in my life. I'll bring back the log when I've got more time, I'm training with a friend at the moment. Need to get back on a proper program again and starting lifting. I'm thinking PHAT by Layne Norton, I like the powerlifting/bodybuilding setup. I've done it before but it was too taxing, did it on a cut. I also used to be around 90-91kg now I'm 97.5kg! Still on the juice though. Vegie Juice. Lifting like there's no tomorrow. Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 8, 2013 Share Posted April 8, 2013 Good to hear, keep it up !! Link to comment Share on other sites More sharing options...
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