bartronx7

Saturday 3/17/2012 warmup 10 minutes incline trainer 20,20 pushups 15,15 situps assisted pull-ups 3x0 3x70 4x90 4x90 assisted dips 8x0 6x0 8x70 7x70 superset incline dumbbell press, incline fly 12x35, 10x20 11x35, 8x20 8x35,7x20 6x35,5x20

Hehe, thanks, Karen! I hope the cruise was awesome! Sunday 3/11/12 -------------------------------------------------------------- 15 minutes stair stepper bodyweight squats: 20 20 squats 95x12 95x12 115x12 115x12 145x8 145x8 95x12 95x11 bent-over barbell rows 95x12 95x12 115x7 115x8 115x6 115x7

Wednesday 3/7/12 ----------------------------------------------------------------- bunch of pushups/situps + treadmill assisted pull-up 4x50 4x70 4x80 3x80 4x90 4x90 super-set dumbbell press single-arm dumbbell row 12x35,10x35 12x35,10x35 11x35,9x35 9x35,8x35 Thursday 3/8/12 ----------------------------------------------------------------- treadmill upright barbell row 12x70 10x70 8x70 12x60 11x60 10x60 dumbbell shoulder press 12x35 12x35 12x35 11x35 10x35 10x35

@kareno - that's how you know you are doing it right Monday 2/20 10minutes incline machine pushups, situps 15, 15 15, 15 superset: incline dumbbell press, incline flys 35x15, 10x25 40x12, 10x25 40x11, 10x25 40x11, 10x25 40x9, 10x25 40x6, 10x25 assisted dips 90x10 80x9 80x8 90x9

Saturday 2/18 stair stepper 20 minutes speed 5 bodyweight squats 20 15 squats 45x17 95x15 135x12 155x12 175x10 155x12 135x12 walking dumbbell lunges 14steps w/25 14steps w/25 14steps w/25 12steps w/25 12steps w/25 12steps w/25

Some workout logs now that I'm back up and running Wednesday 2/15 Seated Dumbbell Shoulder Press [email protected] [email protected] [email protected] [email protected] [email protected] [email protected] Pullups (with RC's assistance) 3 3 3 3 3 2 Dumbbell Shrugs [email protected] [email protected] [email protected] [email protected] [email protected] [email protected] Thursday 2/16 Double Dumbbell Incline Rows [email protected] [email protected] [email protected] [email protected] [email protected] [email protected] Dumbbell Rows [email protected] [email protected] [email protected] [email protected] [email protected] [email protected] Bent-over Rows [email protected] [email protected] [email protected] [email protected] [email protected] [email protected] still deciding whether to keep doing foodstuffs...

Right-on! Enjoy Vegas Day 29 Workout - good ole leg day Squats (no more Smith machine!) [email protected] [email protected] [email protected] Leg lifts 15 15 15 Seated calf raise [email protected] [email protected] [email protected] Seated Leg Curl [email protected] [email protected] [email protected] Foodstuffs: Meal1: ezekiel e-muffin, peanut butter, vega health optimizer Meal2: cliff builder bar Meal3: tofurkey vegan supreme pizza Meal4: apple -- workout -- Meal5: banana, vega sport protein Meal6: 2 gardein scallopinis, speghetti + chreeze sauce, big kale/spinach salad, vegan ranch Meal7: food for life green protein drink

@kareno I've never tried the 7-layer, I will have to give that a shot the next time I'm forced to goto TB Day 26 2012-02-03 Foodstuffs: Meal1: ezekiel cereal, soymilk, banana Meal2: cliff builder bar Meal3: taco bell bean burrito fresco style Meal4: grilled stuffed burrito with: beans, rice, guac, potatoes Meal5: apple Meal6: spaghetti with some chreeze sauce Day 27 2012-02-04: Meal1: ezekiel cereal, soymilk, banana Meal2: larabar Meal3: spinach, carrots, sunflower seeds, tomatocs, vegan ranch, spaghetti, chreeze sauce Meal4: red robin boca burger

Thanks Karen! I hope you will like Austin as much as I do! Day 25 house is torn apart, all free time for furniture moving Foodstuffs: Meal1: ezekiel cereal, soymilk, banana, tea Meal2: cliff builder bar Meal3: pbnj sammy Meal4: bean burrito from taco bell Meal5: apple (not really a meal) Meal6: veggie burger, mac'n'chreeze

Day 24 Foodstuffs Meal1: ezekiel cereal, soymilk, banana, tea Meal2: cliff builder bar Meal3: veggie burger, steamed veggies Meal4: apple Meal5: tempeh, spinach, romaine, tomatoes, carrots, vegan ranch

Day 23 No training today Foodstuffs Meal1: ezekiel cereal, soymilk, banana Meal2: cliff builder bar Meal3: 2 curry veggie pot-pies Meal4: pbnj sammy, apple Meal5: tempeh strips, romaine, spinach, tomatoes, sunflower seeds, cucumbers, vegan ranch Meal6: handful of cashews and pecans

Day 22 still feeling crappy from quitting coffee two days ago, going the gym really helped Training Deadlifts [email protected] [email protected] [email protected] [email protected] Hammer Strength Press (per arm) [email protected] [email protected] [email protected] [email protected] (sweet fail there) Shrug machine [email protected] [email protected] [email protected] [email protected] (lost grip) Foodstuffs Meal1: ezekiel cereal, vega health optimizer Meal2: cliff builder bar Meal3: leftover tortilla, beans, veggie chorizo, mushrooms, romaine Meal4: pbnj sammy, banana -- workout -- Meal5: banana, vega sport protein Meal6: tempeh, kale, romaine, carrots, tomatoes, vegan ranch Meal7: uh, a chocolate cookie :S

Day 20 Training - feeling under the weather did a short one today Squats [email protected] [email protected] [email protected] [email protected] Leg lifts 15 15 12 Foodstuffs Meal1: vega health optimizer Meal2: vega protein bar, apple Meal3: soy/tvp/tempeh burger, sprouts, bun Meal4: pbnj sammy, banana -- workout -- Meal5: vega sport protein, banana Meal6: soy/tvp/tempeh burger, big kale salad Meal7: handful of cashews/pecans I think I have come to the conclusion that I must quit drinking coffee since I was so rundown this week. This is going to be a huge battle, one that I've lost many times in the past.

Day 18 log: Training Assisted Pull-ups [email protected] [email protected] [email protected] [email protected] Bench Press [email protected] [email protected] [email protected] [email protected] Dumbbell Shrugs [email protected] [email protected] [email protected] Foodstuffs Meal1: vega health optimizer Meal2: vega protein bar, apple Meal3: soy/tvp/tempeh burger, sprouts, whole wheat bun Meal4: peanut butter and jelly sandwich, banana -- workout -- Meal5: vega sport protein Meal6: kale/romaine salad, carrots, avocado, tempeh Meal7: green protein drink

Day 14-15 more resting. Mealplan for next week: Protein (g) Fat (g) Carb (g) meal1 4 whole grain waffles link 8 10 50 maple syrup link 0 0 62 blueberries link 1 0 10 vega health optimizer link 13 3 11 meal2 vega protein bar link 15 7 30 handful of cashews + pecans 10 24 18 apple 0 0 17 meal3 The Trifecta Burger 28 12 33 Steamed Veggies 0 0 0 Burger Buns link 6 3 30 meal4 peanut butter link 16 32 14 jelly 0 0 26 bread link 4 0 14 meal5 vega sport protein 26 1 6 banana 1 0 31 meal6 big tempeh salad 37 19 35 vegan ranch dressing link 0 7 1 meal7 green protein drink 23 1 5 totals 188 119 393

@robert maybe it's time for vegan rap'n'metal? lol Day 13 Planned rest day, well deserved as those dips left my shoulders feeling really sore. Also mid-back is really hurting, I think it may have been the pull ups two days earlier! Foodstuff: Meal1: ezekiel cerial, raspberries, soy milk, cliff builder bar Meal2: green protein drink, apple, banana Meal3: Counter-Culter tempeh reuben, curry quinoa, vitamin water Meal4: two cans of beer at the pinball arcade (for shame, had to blow off some steam from work) Meal5: two spinach enchiladas, bunch of chips and salsa, cup of spicy black beans, many waters that's it, not proud, but trying to keep an honest count for posterity!

Day 12 Going Strong! Training Seated Calf Raises [email protected] [email protected] [email protected] [email protected] Decline Sit-ups 15 12 10 Assisted Dips [email protected] [email protected] [email protected] [email protected] Cable curls - slow drops on the last set [email protected] [email protected] [email protected] [email protected] Incline treadmill 20mins Foodstuffs Meal1: ezekiel cereal, raspberries, soy milk, cliff builder bar Meal2: green protein drink, apple Meal3: 12 Nate's meatballs, spahetti and marinara, steamed green beans Meal4: ezekiel english muffin, peanut butter, vega sport protein, banana -- workout -- Meal5: vega sport protein Meal6: shepherds pie, kale, sprouts, carrots Meal7: handful of cashews + pecans

Haha, yeah I'm taking a break from the deathmetal guitar antics to learn some classical style. I'll have some "fidley fee" to go with my "djun! djun! djun!" I'm not so much a singer, you will have to accompany me on vocals. Day 11 Training Dumbbell shoulder press [email protected] 12$40 [email protected] [email protected] (poor form, shoulda failed out sooner) Squats (Smith Machine) [email protected] [email protected] [email protected] Decline Dumbbell Pull-overs [email protected] [email protected] [email protected] [email protected] Assisted Pull-ups [email protected] [email protected] [email protected] Foodstuffs Meal1: ezekiel cereal, raspberries, soy milk, cliff builder bar Meal2: green protein drink, apple Meal3: steamed green beans, nates meatballs (7 or so), spaghetti and marinara Meal4: ezekiel english muffin, cashew butter, vega sport protein, banana -- workout -- Meal5: banana, vega sport protein Meal6: generous helping of vegan shepherd's pie, big pile of kale and sprouts Meal7: handful of raw cashews+pecans I'm doing dips tomorrow, damnit!

Surprisingly I'm not really sore at all! I can't workout on Tuesdays due to some other commitments (guitar lessons!) so I'm aiming for a schedule like this with 4 days of workouts Monday: big stuff all muscle groups Tuesday: off Wednesday: big stuff all muscle groups Thursday: little stuff I missed (calves, arms, abs, whatever else) Friday: off Saturday: big stuff all muscle groups Sunday: off Where Friday/Saturday are kinda interchangeable if I'm feeling tired or feeling good. In the past I've aimed for 4 days and usually only hit 3. I'm trying to still aim for 4 but really follow through on my commitment. I haven't tried the vega protein bars yet, I would like to make the switch as I view the builder bars as very acid (and I have plenty of other processed foods in there as well to add to the problem)

No training today Foodstuffs: Meal1: ezekiel cereal, soy milk, raspberries, cliff builder bar Meal2: green protein drink, apple Meal3: spaghetti and Nate's meatballs Meal4: vega sport protein, banana Meal5: 3 bean tacos, tortilla chips, salsa Meal6: handful of raw nuts

Day 9 looking to go big at the gym and I ended up really hitting legs hard! Smith Machine Squats [email protected] [email protected] [email protected] [email protected] Hammer Chest Press (per arm) [email protected] [email protected] [email protected] [email protected] (failed) Seated Cable Rows [email protected] [email protected] [email protected] [email protected] (failed) Foodstuffs for the day: Meal1: ezekiel cereal, soy milk, raspberries, cliff builder bar Meal2: green protein drink, apple Meal3: red curry with tofu over white rice, salad greens Meal4: ezekiel english muffin, cashew butter, banana, vega sport protein (oh yeah!) -- workout -- Meal5: another banana, another vega sport protein Meal6: curry/tofu leftovers, sauteed veggie + potato, black beans Meal7: handful of raw cashews and pecans note to self: want to do some dips this week, was missing them last week do shoulders wednesday!

Took Friday-Sunday off from training. Ate fairly well except for Saturday night where I binged at my friend's birthday party for half a vegan pizza, vegan chocolate cake, and around 4 beers. For shame! The good thing is that I spent a whole lot of time putting together a mealplan for next week. I'm hoping to get this together today so I'm ready to kick some ass starting tomorrow! https://docs.google.com/spreadsheet/ccc?key=0AmRvKljgpbbhdDhmOGpNNHRaNzlVQzdETjVIS2lWdEE&hl=en_US#gid=0

@robert @karen Thanks for your support! We got three large heavy boxes today, can I list that as dead lifts? Day5 2012-01-12 Not feeling sore! Tried to hit some stuff I missed earlier Calf raise machine [email protected] [email protected] [email protected] [email protected] Preacher curls [email protected] [email protected] [email protected] [email protected] Push down rope [email protected] [email protected] [email protected] [email protected] Leg raises 15 15 12 Incline machine 20 minutes I regret not doing more biceps today... Foodstuffs: Meal1: blueberry protein smoothie, sprouted e-muff, cashew butter Meal2: cliff builder bar Meal3: curry, rice, lentil soup, spinach, beets, kidney beans, cantaloupe meal4: apple, banana Meal5 Vega sport protein Meal6 monster tofu & spinach Cal zone Meal7 handful of pecans and cashews

Haha, I guess I win all the prizes Kidding of course, bring it on, plenty of room at the cat hotel Day4 2012-01-11 Took a rest day today, sore as hell. Foodstuffs: Meal1: sprouted e-muffins, cashew butter, banana Meal2: cliff builder bar Meal3: gigantic tofu+spinach calzone Meal4: apple (pathetic, needs inspiration) Meal5: 4 bean+guacamole tacos, chips'n'salsa Meal6: handful of raw nuts

@Karen - Thanks very much! I'm taking a lot of this from "Vegan Planet" cookbook by Robin Robertson; I'm a huge fan. @Robert - I'm trying to follow Derek's workout plan you posted onto BF a while back. I have to admit I'm avoiding cleans as I've never done them before and it looks like I could really screw it up! ---- Day3 2012-01-10 Back and Shoulder still really sore, but wanted to hit legs and chest, so I did a kinda abbreviated workout. Smith Machine Squats [email protected] [email protected] [email protected] [email protected] (no fails, probably should add some weight, woohoo!) Incline Dumbbell Press [email protected] [email protected] [email protected] [email protected] Dumbbell Row [email protected] [email protected] [email protected] Rows were really hurtin, so I called it a day a bit early. I'm happy with the squats Foodstuffs: Meal1: soymilk/blueberry/protein smoothie, sprouted e-muff, cashew butter Meal2: banana (forgot my cliff bar, arg) Meal3: gigantic calzone with tofu and spinach Meal4: vega sport protein --workout-- Meal5: apple, another vega sport protein Meal6: tempeh/bean chili, kashi crackers, soymilk Meal7: handful of raw pecans and cashews I will aim to do a better meal4 tomorrow, the lack of fruit in the afternoon hurt my after-work training.