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shadowvegan

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  1. yesterday was a scheduled rest day. did a light amount of stretching and took it easy for the whole day. today i warmed up with a 2 mile run in 14:35 on the treadmill full body stretching 15 push ups 15 jumping jacks 15 bodyweight squats circuit style for 3 sets of each squat 245lb x 5 for 5 sets bench press 185lb x 5 for 5 sets barbell row 135lb x 5 for 5 sets dumbbell shrugs 60lb x 10 for 5 sets loving the increases i'm seeing in my strength so quickly with this routine. I'm finally in the 160's consistently on the scale now, pushing 165 most days. breakfast- orange, oats, and vega optimizer lunch/post workout- oats, vega protein shake, banana, apple dinner- vegna cornbread, vegan garlic bread and spaghetti with vegan parmesan
  2. scheduled day off from lifting. did some full body stretches this afternoon and a few sets of 40 push ups throughout the day breakfast- banana, apple, hemp protein shake lunch- kung pao tofu with vegetable rice dinner- vegan banana walnut waffles with a vegan vanilla yogurt pound cake for dessert
  3. 1 mile run on treadmill in 7:28 full body stretch 15 push ups 15 jumping jacks 15 bodyweight squats circuit style for 3 sets of each pull ups 5 x 5 declined dumbbell pullover 30lb x 5 for 5 sets deadlift 185lb x 5 135 x 5 for 4 sets push press 135lb x 5 for 5 sets preacher curls 90lb x 10 for 3 sets dips 3 sets of 15 done as supersets with preacher curls breakfast- banana and orange vega optimizer lunch/post workout- almonds, 4 bowls of oatmeal, raisins, orange protein shake dinner- hopping john, salad, apple, peanut butter, oats and a banana
  4. 15 push ups 15 jumping jacks 15 jump squats circuit style for 3 sets of each full body stretch ez bar curl 65lb x 10 for 5 sets overhead barbell tricep ext. 65lbs x 10 for 5 sets lateral raise 20lb x 10 for 3 sets front raise 20lb x 10 for 3 sets handstand push ups x 10 for 3 sets ab workout 30 sec mountain climber 30 sec plank 30 sec crunches done circuit style through each exercise for 5 minutes no breaks breakfast- banana and whole grain cereal. lunch- peanut butter toast, fruit smoothie with hemp protein dinner- vegan cornbread and a vegan philly cheesesteak, best ive ever had.
  5. 1. drink fresh fruit smoothies, and eat vegan 2. always some sort of exercise, be it lifting or yoga, or running 3. meditation. keeps me centered. allows me to make better decisions and focus on the important matters
  6. warmed up with 1 mile run in 7:35 in treadmill full body stretch 15 push ups 15 jumping jacks 15 bodyweight squats circuit style for 3 sets of each incline dumbbell bench 65lbs x 5 for 5 sets dumbbell rows 65lb x 5 for 5 sets power clean 135lb x 5 for 5 sets romanian deadlift 135lb x 5 for 5 sets
  7. tuesday 2 mile run in 15:50 on the treadmill 15 push ups 15 jumping jacks 15 jump squats circuit style for 3 sets of each full body stretching preacher curl 85lb x 10 for 3 sets dips x15 for 3 sets done as supersets with preacher curls triceps rope extension 90lb x 10 for 3 sets straight bar cable curl 90lb x 10 for 3 sets concentration curl 20lb x 10 for 3 sets overhead dumbbell tricep ext. 60lb x 10 for 3 sets hammer curl 20lb x 10 for 3 sets skullcrushers 60lb x 10 for 3 sets breakfast- bowl of oats and whole grain cereal with soymilk, protein shake lunch- protein shake and green salad post workout- green salad, protein shake, peanut butter dinner- almonds, carrots, tofu, celery, vegan cornbread protein shake Feeling good! up to 164lbs today! highest I've hit since working out regularly. 6 more pounds and i'll be stoked!
  8. monday ran 1 mile on the treadmill in 7 min and 30 sec. full body stretch 15 push ups 15jumping jacks 15 bodyweight squats circuit style for 3 sets of each squat 225lb x 5 for 5 sets bench press 185lb x 5 for 5 sets barbell row 135lb x 5 for 5 sets dumbbell shrugs 60lb dumbbells x10 for 5 sets loving this routine. amazing how intense 4 lifts can be. breakfast- banana, soy protein shake. lunch- apple, banana, clif builder bar. post workout- tofu taco salad and soy protein shake dinner- hoppin john soup and salad no dressing late snack- homemade vegan cornbread, soy protein shake
  9. Sunday! scheduled rest day. Back to the weights tomorrow with heavy compound lifts. stoked. Had a great diet today, my local animal rights group met today and had a potluck so I was very well fed. my diet today consisted of so much food that I don't care to list in any specific order. basically I ate...... bananas, kiwis, oranges, grapes, soymilk, vegan jalapeno cornbread, vegan bread pudding, quinoa pilaf, curry seitan, tapioca pudding, fresh homemade bread.
  10. Scheduled day off! Started the new mass gaining routine which gives me saturday and sunday off. First time I've done a routine with two consecutive days off. Probably really good for the body. I did a few light exercises today. Some full body stretches and yoga poses. Few sets of push ups here and there with a light ab workout in the morning. Breakfast- bowl of oats and soymilk with a banana lunch- hopping john soup, salad with oranges dinner- tofu, spinach, peanut butter on whole grain toast with bananas snack- a smoothie with pineapples, watermelon, cantaloupe and ice.
  11. Chest/back together! I love how much of a pump you get from working the two in the same day. Makes me feel like a super vegan!
  12. Friday warm up with 2 miles in 7 minutes on stationary bike full body stretch 15 push ups 15 jumping jacks 15 squats circuit style for 3 sets of each pull ups 5 x 5 sets decline dumbbell pullover 30lb dumbbells 5x5 sets push press 120lb x 5 for 5 sets deadlift 135lb x 5 for 5 sets breakfast- orange, almond milk, whole grain bagel lunch- 2 bananas, larabar, green apple, almonds dinner- bananas and peanut butter toast, whole grain cereal, fresh fruit
  13. shoulders/abs/calves front raise 20lb x 10 for 3 sets each arm lateral raise 20lb x 10 for 3 sets each arm rear delt raise 20lb x 10 for 3 sets handstand push ups 3 sets of 10 sitting calf raises 75lb x 10 for 5 sets standing calf raises 170lb x 10 for 3 sets did a circuit style routine for my abs 30 sec mountain climber 30 sec plank 30 sec crunches with no rests alternating between workouts for 5 minutes took it easier on the workout today because I'm still feeling monday and wednesday's workouts. Going to get good sleep tonight and get ready for my last heavy day of the week tomorrow. breakfast- larabar :/ slack, but i got a late start. lunch- salad, tempeh hoagie with peppers, onions, and lettuce dinner- fruit smoothie (banana, blueberries, peanut butter.) fresh fruit (watermelon, pineapple, blueberries) and 2 banana and peanut butter sandwiches on ezekiel bread.
  14. day 2 of Tresize's mass gain routine. seems weird that i'm on day 2 with a workout in between. but the schedule is set for day1, 3, and 5 with 2 isolation days in between and two days off. monday, wednesdays and fridays will be the days that I do the mass workouts with tuesdays and thursdays being solely for isolation exercises and cardio. Taking saturdays and sundays off. ran 1 mile on the treadmill in 8 minutes full body stretch 15 push ups 15 jumping jacks 15 jump squats for 3 sets of each circuit style incline dumbbell bench press 60lb dumbbells x 5 for 5 sets dumbbell rows 60lbs x 5 for 5 sets clean 115lb x 5 for 5 sets romanian deadlift 135lb x 5 for 5 sets breakfast- larabar, cantaloupe, watermelon, pineapple and some blueberries. glass of coconut milk lunch- orange, clif protein bar post workout- spicy garlic tofu with vegetables and rice going to have a big dinner in a few with a large green salad and tempeh strips, followed by a bowl of oats and soy milk PS- definitely recommend this routine! on paper it looks light to me, but when you're done, you feel it! This is only my second workout of the designed routine and I feel muscles being worked that I don't normally work in my normal routines. FEELS GREAT!
  15. biceps/triceps 7minute 2 mile stationary bike 15 push ups 15 jumping jacks 15 jump squats circuit style for 3 sets full body stretching preacher curls 85lb x 10 for 3 sets dips 3 sets of 15 done as supersets with preacher curls straight bar cable curl 90lb x 10 for 2 sets 75lb x 10 rope triceps ext. 90lbs x 10 for 3 sets concentration curls 25lb x 10 for 3 sets each arm overhead dumbbell triceps ext. 60lb x 10 for 3 sets hammer curls 20lb x 10 for 3 sets skullcrushers 60lb x 10 for 3 sets ez bar curl 50lb x 10 for 3 sets really feeling it this week! the The first day of this routine is still lingering in my body. Tomorrow is another day for compound lifts! stoked on this routine, really feel like it's going to produce. breakfast- hemp protein shake ) 3 bananas, oats, soymilk, peanut butter and a kiwi lunch- salad, clif protein bar, green tea post workout/ dinner- huge serving of burger style tofu, and giant bowl of spinach also got a little hungry pulling late hours and had a larabar and some cereal with soy milk and bluberries
  16. I love the feeling! It feels good to push myself in new workouts, or further in a familiar workout. Long life motivates me too. I like knowing that I'm laying the foundation for a quality long life:) What motivates me most is the effect that fitness has on my outreach as a vegan. I love telling people about my lifestyle and knowing that I set a good example. I feel like it screams praise for the lifestyle when someone says they are a vegan and they're in shape and looking and feel good. I want to bring everyone to the 'green' side;)
  17. Day 1 of Tresize's mass gaining workout warmed up with one mile on the elliptical for 7 minutes full body stretching 15 push ups 15 jumping jacks 15 bodyweight squats circuit style for 3 sets Squats 225lb x 5 for 5 sets bench press 175 x 5 for 5 sets barbell row 135 x 5 105 x 5 for 4 sets dumbbell shrugs 2 50lb dumbbell x 10 for 4 sets At first I was worried that I didn't work out hard enough:/ I was pretty sweaty after I finished and could tell I had a pretty good workout, but when I got home I KNEW. I nearly passed out asleep in the first 15 minutes of being home. breakfast- hemp protein smoothie (3 bananas, cup of blueberries, soy milk, oats) lunch- hoppin john soup and salad. clif protein bar dinner- two vegan burgers, hemp protein shake same as the breakfast, and 3 servings of pinto beans
  18. took the day off today and decided that I'm starting the mass building routine tomorrow. excited to see some serious gains. going to look more into a proper diet to match the routine as well. breakfast- 3 bananas, orange, and a kiwi with soymilk lunch- salad with lemon juice, clif protein bar dinner- chik'n patties, cup of blueberries and oats had a few snacks here and there, some crackers, peanut butter and almonds throughout the day. not my finest day for dieting. Going to crack down starting tomorrow.
  19. Thanks again Karen! I'm thrilled to be exercising this often and feeling great. seeing big differences in my mood and body lately. Today was a scheduled rest day. I sometimes do cardio on saturdays but I worked a long day today so I decided to let my body rest as much as possible for the upcoming change in routine. May take tomorrow off from weights too. Giving some serious thought to making this a rest weekend and starting Tresize's mass building routine that Robert is on now. I like what I've read so far and I want to make some big gains and improve my max in most of those lifts. Excited for it breakfast- big bowl of whole grain cereal, soy milk, with 1 cup of blueberries lunch- large green salad with carrots, oranges, onion, tomatoes, and lemon juice for my dressing with a bowl of hopping john soup dinner- Vegan garlic bread with a HUGE serving of Spaghetti
  20. Legs day! Today i warmed up with 1 mile on the treadmill in about 7 minutes and 50 seconds. Did some full body stretching 15 push ups 15 jumping jacks 15 squats circuit style for 3 sets Standing Calf raises 190lb x 10 for 3 sets Leg press 240lb x 10 for 3 sets Squats 185lb x 10 for 3 sets Leg extension 95lb x 10 for 3 sets Leg curl 90lb x 10 for 3 sets Bench press 135lb x 10 for 3 sets Preacher curl 100lb x 10 for 2 sets Threw in the quick sets for biceps and chest just because I felt great. My run tweaked my left calf again, but got off of it quickly after only one mile. Breakfast was a hemp protein shake with bananas, 1 orange and a kiwi Post workout- fried tofu with linguine and mushrooms. My half ass dinner was a huge bowl of whole grain cereal with a boat load of blueberries. Gonna have some oats, peanut butter and celery before bed:)
  21. Going vegan changed me in a ton of ways. I noticed a major change in my energy level first. I started eating a lot more fruits a vegetables and saw almost an immediate change in my sleep quality and mood throughout my day. I dropped a little weight in the first few months due to how improved my diet had become. Going vegan also brought my love for cooking back out. I had been the president of my school's culinary club in high school and after graduation I just fell away from cooking. I opened up to new foods and experimented with dishes from all sorts of ethnic cookbooks. I am in love with the foods I've found through veganism. I have learned a lot more about nutrition as well. Before the change happened I would never think about eating a balanced diet, I just ate what was convenient and cheap. Now I make sure I get the protein I need, calcium, vitamin C, A, D, as well as my iron intake. My favorite change of all has to be my mindset! Hands down. I was never a terrible person in my opinion, but there was much room for improvement in my attitude towards others and life in general. Since going vegan I have been much more compassionate and loving towards people, myself and the one existence I believe I have. I don't take things for granted as often any more. I feel alive. Sounds cliche I suppose, but it is absolutely true. I have never felt so connected at any point in my life, than these last 2 years. I live my life with a clean conscience knowing that I go out of my way to cause as little harm as possible. I spread the knowledge that I gain with my research because I believe in celebrating my intelligence rather than enabling ignorance. I constantly try to better myself every day. I'm in love with this lifestyle and I'll NEVER go back.
  22. Shoulders/Abs Today I did my normal 7 minute 2 mile stationary bike to warm up. did some full body stretching. 15 push ups 15 jumping jacks 15 bodyweight squats circuit style for 3 sets machine shoulder press 110lb x 10 for 2 sets 95lb x 10 dumbbell front raise 20lb x 10 for 3 sets dumbbell lateral raise 20lb x 10 for 2 sets 15lb x 10 rear delt raise 20lb x 10 15lb x 10 for 2 sets cable lateral raise 20lb x 10 for 2 sets 30lb x 10 dumbbell shrugs 50lb x 10 for 3 sets I got this workout from Robert's shoulder layout from under the training tab. Love it Tried to do the full ab workout too but ended up doing some exercises that I know a little better hanging leg raises 3 sets of 15 hanging leg raises with a twist 1 set of 15 to each side side crunches 1 set of 25 to each side declined sit ups 2 set of 15 then I did a circuit style routine for 5 minutes that consists of mountain climber 30 sec. plank 30 sec. crunches 30 sec. no breaks alternating between the workouts for 5 minutes. I definitely felt the workout today:) breakfast- banana, orange, protein shake lunch- mashed potatoes, almonds, spinach post workout- 2 chik'n patties, clif bar and protein shake dinner was the same as last night, liked it so much that i cooked it again:) tofu with carrots, almonds, celery, spinach and arugula seasoned with ginger
  23. Thanks Robert! I've been meaning to do that for some of those lifts. Squats and dead lifts for sure. Overhead press was one of my strongest lifts in high school:) Leaning more towards doing some mass gaining routines here soon. I just enjoy running so much and I've heard it is counterproductive to mass workouts. I'll have to keep researching until I find my perfect balance of routines. Wednesday is my off day from the weights, decided to go for it on the cardio today. Didn't have the best day possible :/ 2 miles in 15:50. slower than usual. My leg didn't bother me much at all, but my run was on all concrete unfortunately, and I prefer grass, dirt or even asphalt over concrete. Made my legs feel a little worn. To make up for not running my normal 5 miles or more I did a cardio routine at the house that I found online. 15 jump squats 15 side to side push ups 15 towel rows 15 squat and raise with a towel 15 half burpees all done circuit style with 1 minute rest after for 4 full circuits:) wore me out. Big thanks to Mike Chang. you can youtube the workout. pretty awesome and easy to do, drenched in sweat after this, really felt a burn too. breakfast- banana, orange oats lunch-soy protein shake, spinach and arugula salad. dinner- 2 servings of tofu cooked with carrots, celery, almonds, and spinach seasoned with ginger:)))) also had some spoonfuls of peanut butter throughout the day and a few extra bananas here and there.
  24. Thank you Karen. That's very kind. The leg feels so good today:) fingers crossed for tomorrow, its my scheduled cardio day. going to try and run a few miles. Naturally, my journal will tell how it goes haha. Biceps/triceps warmed up with another 2 miles on the stationary bike in 7 minutes full body stretching 15 jumping jacks 15 crunches 15 squats circuit style for 3 sets (referenced it earlier in my journal, but I really want to point out how much I love warming up this way, Thanks to Robert Cheeke's layout) machine preacher curls 85lb x10 for 3 sets dips 3 sets of 15 done in supersets with preacher curls straight bar cable curl 90lb x 10 for 3 sets triceps rope extension 90lb x 10 for 3 sets concentration curl 25lb dumbbells x 10 20lb dumbbell x 10 for 2 sets overhead dumbbell triceps extension 60lb x 10 for 3 sets skullcrushers 60lb x 10 for 3 sets hammer curls 25lb dumbbells x 10 20lb dumbbell x 10 for 2 sets Ez bar curl 60lb x 10 1 set I took the weight up on a few of my lifts this week. Could definitely feel it. By time I got to the EZ bar curls I was pooped. Felt great though. Planning to change things up this next week. Torn between wanting to gain mass or definition. Doing a ton of reading lately on all options, gotta love Veganbodybuilding.com for all the info on workouts and nutrition. ) Diet was awesome today, until the end. Breakfast- 3 bananas, 1 kiwi, 1 orange. soy protein shake lunch- clif protein bar and soy protein drink post workout dinner- 2 large servings of tempeh and mashed potatoes after dinner I strayed a little and had some vegan ice cream:) no regrets. so good, felt deserved and no harm done. PS- anyone have any awesome workout splits they'd like to share, I'd love to hear em! I'm looking to change up soon, even if the splits aren't different, maybe you have some exercise suggestions for the muscle pairing I have going on now. I enjoy working out in some form 6 days a week, preferably not a full body workout so that I can continue this rate. Thank you in advance if you do share
  25. chest/back day warm up with 7 minute 2 mile stationary bike again 15 crunches 15 jumping jacks 15 squats circuit style for 3 sets of each narrow grip pull down 105lb x 10 for 3 sets bench press 135 lb x 10 155 x 10 135 x 10 wide grip pull down 115 x 10 for 3 sets cable flys 115 x 10 for 3 sets decline dumbbell bench 45lb dumbbells x 10 for 3 sets incline dumbbell bench 45 lb dumbbells x 10 for 3 sets cable rows 105lb x 10 for 3 sets good mornings 25lb plate x 10 for 3 sets dips 3 sets of 15 hopefully this week will go as planned with all of my workout days. Didn't miss a day last week, but couldn't do my last cardio day or leg workout because of my calf. My leg is feeling great the last two days! Excited to wednesday for cardio:) looking to get a good 4-7 miles depending on how good the leg feels on my run. breakfast- 1 orange, clif bar and almonds lunch- soy protein drink with clif protein bar and vegan nachos post workout- another soy protein drink and orange and a banana dinner- vegan mashed potatoes:)) chik'n patties and a soy protein shake with my chocolate soy protein and bananas:)))
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