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Brahmanya Devi Martinek


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i love the chance to start a blog in your lovely forum!

 

i wanna blog my sports and the changes i will do.

 

some facts on me:

 

28 years old, yoga teacher, vegetarian since sept. 2004, 62 - 63 kg, fat 19 - 20 %, married. me and my husband are eating nearly all organic.

 

i am doing bodybuilding with a real plan only for 1 week (in studio, 3 split). before, i trained most at home, but never liked the hard training so really. that had changed

 

if you are interested in my plan, i can post it, but surely need some help for the english names of the exercises.

 

today i went to the garden by mountainbike, which means ca. 2 km straight uphill. there, i ate some wild greens, tomatoes and berries.

 

later, in studio, i made a warmup (11 minutes running and sun salutations). then hard training (tuesday is back day - i love it) for 45 minutes.

 

meals: too much, not everything raw, too much sugar and not really vegan

 

from tomorrow i wanna go raw, except lapacho, tulsi and green tea (i love them). i got lots of foods at home for that (maca, spirulina, fruits and veges, wheat grass, wheat germs, many several seeds and nuts) and enough knowledge about it i think (i wanna eat raw for more than one year and really occupied with everything about that).

 

tomorrow, i will train together with a friend who also works in the studio i train (and work as a yoga teacher). tomorrow's squat day!

we also will do some stretching, i love it

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Hey brahmanya devi!

Good to see you already started a blog!

Where did you do your yoga-education?

Can you make a living out of being a yoga-teacher (no need to answer this one as it is personal)?

Do you live in a bigger city in Thüringin?

I know: many questions...

All the best for your training!

Btw: Do you want to go vegan?

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hi flanders

 

i got my yoga teacher education at yoga vidya, bad meinberg (NRW).

i don't know how you mean the question with the living out of being a yoga teacher...?

 

yes, i'm living in a city, but it's ok. we got a garden some minutes from here that is very nice.

 

i wanna try to go vegan, but first i want to change to raw eating (included raw cow milk because of proteine). that's already difficult enough. if it will work for some time, i think i can change to vegan.

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I was at the yoga vidya center and my former yoga teacher learned there as well!

I meant if you earn enough to live from it...

I am high raw (90%) and believe me: there is no need to worry about protein no matter if you are raw or/and vegan!

If you want to talk to me about it personally: here is my cellphone- number:

0163/6663602

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thx flanders

 

 

training yesterday:

 

35 minutes jogging on machine (20 before, 15 after)

sun salutations

 

squats 3 x 35

deadlifts 3 x 15 (30 kg barbell)

lunges with dumbbells 3 x 10 (2 x 7 kg)

incline leg press with one leg 3 x 6

push ups 3 x 15

pullovers 3 x 12 (12 kg dumbbell)

butterflies at machine 3 x 10 (20 kg)

l-sit 3 x 10

plank

 

stretching and gymnastics (frontsplits, bridges, handstand etc.)

(better backbending with more raw food!)

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training yesterday:

 

12 minutes jogging on machine

 

Barbell Bent Over Row 1 x 10 (30 kg)

Upright Row (Multipress) 3 x 10 (20 kg)

Shoulder Press with dumbbells 3 x 10 (7 kg)

lunge walking 3 x 20

squats reverse hanging 3 x 7

lateral dumbell raise 3 x 10 (5 kg)

hanging leg raise 2 x 10

 

after that, some stretching (frontsplits, bridges)

 

then i had enough time to do my "morning" yoga program with pranayama etc. before i started the yoga class for 90 minutes hatha yoga asanas, which was very nice, too.

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friday and saturday did nothing, except watching dvds

 

today me and my husband went with our mountainbikes on our common tour for ~ 74 km.

 

distance: 73,7 km

max. speed: 63,0 km/h

average speed: 23,8 km/h

total time: 3:09:18 h

altitude difference: 827 m

 

while little breaks, i ate 2 bananas, 2 apples and 1 carobe. no malto for me today in my drink. that was a very good idea, everything went well.

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training today:

 

30 minutes gymnastics/stretching/warm up

 

walking lunges 25, 20, 20

calf lifting (30 kg) 3 x 12

lat pulldown to chest 12 x 35 kg, 10 x 40 kg, 8 x 45 kg, 6 x 50 kg

pulley (row machine) 12 x 40 kg, 10 x 45 kg, 8 x 50 kg

squats reverse hanging 7, 7, 6 (waaaa, hate them!)

hyperextensions 3 x 12 slowly

front raise with 2 dumbbells at 5 kg 3 x 10

lateral dumbell raise on incline bench 3 x 10 (3 kg)

bicep curls (dumbbell) 3 x 10 (9 kg)

l-sit 3 x 10

 

after that, i tried bench press with a 30 kg barbell for the first time with someone who helped me. i liked it! i never will do any push ups (hate them).

 

training is great. i'm building up!

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yesterday:

 

10 min. running on machine

hatha yoga sun salutations

 

upright row with barbell (multipress) 3 x 10 (20 kg)

barbell bent over row 1 x 10 (30 kg)

front squats 2 x 10 (12,5 kg)

lateral dumbbell raise 1 x 10 (5 kg)

shoulder press with dumbbells 3 x 12 (7 kg)

walking lunges 1 x 20

 

(i think i need to change day 1 and 3 of the 3-split. yesterday was not optimum)

 

90 min. yoga lesson

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  • 2 weeks later...

yesterday i had again at last a strength training. the week before, i unforunately had a cold so i couldn't train

 

sun salutations and gymnastics for warm-up

 

lat pulldown 10 x 35 kg, 10 x 40 kg, 8 x 45 kg, 6 x 50 kg

rowing at machine 10 x 40 kg, 8 x 45 kg, 8 x 50 kg

lunge walking 3 x 26

squats reverse hanging 7, 7, 6

hyperextensions 3 x 12

squats 3 x 35

bizep curls 3 x 10 (9 kg dumbbell)

crunches 50, 50 reverse

L-sit 1 x 10

planks 3 x 1 Min.

 

i need to increase the weights at lat pulldown, rowing machine and for bizep curls next week

 

 

today i already was out with my bike for 9.1 km. after that, i practiced the sidesplit on the machine up to 155°.

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training yesterday...

 

warm-up:

5 minutes jogging, sun salutations

 

upright row 3 x 10 (20 kg)

bench press 10, 10, 10, 12 (30 kg) -> love it! i need to increase the weight for next week up to 35 kg

pullovers 2 x 10 (12 kg), 1 x 12 (15 kg)

lateral dumbbell raise 3 x 10 (5 kg)

shoulder press (dumbbells) 3 x 10 (7 kg)

 

after that, 90 min. yoga lesson.

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training today:

 

warm-up: 10 min. running on machine and sun salutations

 

lunge walking 2 x 30

lat pulldown 10 (40 kg), 8 (50 kg)

rowing machine 10 (50 kg), 8 (60 kg)

squats reverse hanging 3 x 7

calf lifting 12 (40 kg), 2 x 12 (50 kg)

barbell bent over row 3 x 12 (25 kg)

squats 1 x 20

deadlifts 3 x 12 (35 kg)

lunges 3 x 16 (KH 7 kg)

front squats 3 x 10 (20 kg)

dumbbell bent over row 3 x 10 (15 kg)

scott-curls with dumbbell 3 x 12 (7 kg)

pull ups 2 x 2

L-sit 3 x 10

carrying weights around 1000 kg

 

stretching, sun salutations

 

later 8 km biking in 20 min.

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5 min. walking on machine

sun salutations

stretching, gymnastics

 

upright row with barbell 3 x 10 (20 kg)

bench press 12 (30 kg), 8 (35 kg), 12 (30 kg), 10 (30 kg), 8 (30 kg)

pull overs 3 x 12 (15 kg)

lateral dumbbell raise 3 x 10 (5 kg)

front raise 3 x 10 (5 kg)

shoulder press with dumbbells 12, 8, 6 (9 kg)

calf lifting 3 x 12 (50 kg)

butterfly 12, 10, 8 (20 kg)

cable push downs 3 x 12 (25 kg)

pull ups 2 x 2

L-sit 2 x 10

planks 2 x 1 Min.

crunches 1 x 50, 1 x 50 reverse

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training monday:

 

running: extensive (slowly) 5 + 1 km

41 Min. + 19 Min.

 

Crosstrainer 20 Min.

 

sun salutations

 

Lat pull down tight 10 x 35 kg

pull ups (with light assistance) 7

bench press 20 (20 kg), 12 (30 kg)

jump squats 5

 

sidesplit machine 150°

30 Min. stretching/gymnastics

 

abdomen-legs-butt (don't know how to translate) 60 Min.

Savate 90 Min.

____________________

 

training tuesday:

 

 

50 minutes yoga asanas

biking 39 min. (11,1 km)

stretching/gymnastics 10 min.

 

____________________________

 

training today:

 

15 Min. Crosstrainer

 

60 Min. yoga asanas

 

biking:

21,5 km (62 Min.)

9,2 km (29 Min.)

7,9 km (22 Min.)

 

5 Min. rope skipping

90 Min. freefight (boxing)

 

lunge walking 3 x 30

upright rowing with barbell 3 x 10 (20 kg)

bench press 20 (20 kg), 3 x 10 (30 kg)

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  • 2 weeks later...

two weeks ago, i started with savate (boxe francaise savate - french kickboxing) training twice a week and freefight training additional once a week. i got so much stiffness in my lats from boxing! ARGH!

but training is great and so much fun!

we often play soccer with a soft ball for warming up, i love it, too.

 

i also made good progresses at pull ups and bench pressing.

last week, i died at repetition number 8 at bench pressing with 35 kg - yesterday i did 20 reps (20 kg), 12 (30 kg) and then 3 x 12 with 35 kg

 

tomorrow is pull up day

it's not anymore that hard to do 3 reps, even with holding a little longer up.

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