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Everything posted by shadowvegan

  1. today is my off day from training. still did some stretching for the morning with some extra attention to my left leg. Feeling much better. Actually got out and played a little basketball and felt pretty good. Breakfast was 2 glasses of water 1 orange, 1 apple, and a banana. lunch was almonds, butternut squash salad, and a potato knish. dinner was vegan pizza with tomatoes, olives, peppers, onions and artichokes.
  2. biceps/triceps no cardio warm up today. just full body stretching 15 jumping jacks 15 push ups 15 squats circuit style for 3 sets of each machine preacher curl 80lb x 10 for 3 sets dips 3 sets of 15 done as supersets with preacher curls straight bar cable curl 75lb x 10 for 3 sets rope triceps extension 75lb x 10 for 3 sets concentration curls 20lb dumbbell x 10 for 3 sets with each arm overhead dumbbell triceps extension 50lb x 10 for 3 sets skullcrushers 50lb x 10 for 3 sets alternating hammer curls 20lb x 10 for 3 sets EZ bar curl 50lb x 10 for 3 sets Not my normal schedule still due to a leg injury. The strain in my left leg seems to feel better each day, still avoiding running for cardio until it's been given ample time to heal. I keep reading that it is best to avoid running for a few extra days to a week after pain subsides just to ensure its fully healed. breakfast was on orange, 2 glasses of water and a clif bar lunch was leftover pasta della california ( has broccoli, avocado, arugula, peppers) post workout was a huge tempeh hoagie with onion, peppers, lettuce and whole wheat bread. dinner will be a large green salad with raw onion, tomato, snap peas, and sprouts with some almonds and a clif bar. water consumption was way up today:) getting plenty hydration lately
  3. Chest and Back 1/6/12 I'm late posting Friday's entry. Got home late from work and didn't have it in me to type it all. My left leg is still bothering me enough to have to skip my leg workout. I didn't want to skip a day so I went back to chest and back since they felt fine. I didn't overwork them so that I'd be ready to get back to schedule on monday. Did 2 miles in 7 minutes on the stationary bike 15 jumping jacks 15 crunches 15 squats circuit style for 3 sets each ( subbed crunches for push ups since it's chest day and my workout includes push ups) Flat dumbbell bench 50lb dumbbells x 10 for 3 sets incline dumbbell bench 40lb x10 for 3 sets decline dumbbell bench 40lb x 10 for 3 sets cable flys 110lb x 10 for 3 sets dumbbell pullover 35lb x 10 for 3 sets wide grip pull down 115lb x 10 for 3 sets narrow grip pull down 105lb x 10 for 3 sets cable rows 105lb x 10 90lb x 10 for 2 sets good mornings 25lb weight over bench x 10 for 3 sets push ups 3 sets of 20 did a few supersets with antagonist muscle pairing in my workout. really liking the way this set up feels, this is my second week with this exact workout and I feel like I'm figuring out what works for me best. My diet yesterday was awesome. Whole fruits for breakfast and lunch (bananas, oranges, and an apple) some greens in a salad before my workout. after my workout I had a Vega protein bar and a sunwarrior protein drink. This was my first time with the sunwarrior brand, I love it. At work I picked over some vegetables while the shift was going on. When I got off I cooked an awesome meal with my lady:) Pasta Della California. I wanted raw but she insisted on this dish, definitely a awesome meal from the Veganomicon. Check it out:)
  4. Shoulders warm up with full body stretching 15 jumping jacks 15 push ups 15 bodyweight squats circuit style, 3 times through the sets handstand pushups 3 sets of 10 front raise 15lbs x 10 for 3 sets lateral raise 15lbs x 10 for 3 sets rear delt raises 20lbs x 10 for 3 sets didn't go too crazy today on my workout, feeling slightly bummed because I believe I have a strain in my left calf. Not that my calf would affect my shoulder workout much, but it put a damper on my day. diet today was pretty much 2 oranges, 1 apple, 2 bananas, a clif bar, bowl of oats, few tablespoons of peanut butter, greens salad. still have one more meal left in the day. haven't decided what I'll eat yet. considering making a raw wrap again sounds good
  5. Cardio day! I usually always take wednesdays and saturdays off from the weights and do some cardio or yoga, if not both. Today I ran 7 miles in 58 min and 44 seconds. Very proud of the improvements I have seen in my cardio in the last two months. I just signed up for my first 5k at the end of this month. I am feeling very positive about it. Once again my diet was pretty good today. I have been sticking to whole fruits for breakfast for a while now, occasionally with oats and peanut butter. Had a vegan burger today, for dinner, few oranges, bananas and kale spread throughout the day. Definitely didn't consume what I feel I should have but work slowed me down on eating really bad. Tomorrow is shoulders. STOKED
  6. Tuesday: Biceps/triceps 5 minute full body stretches 1 mile run on treadmill in 7 minutes 50 seconds 15 jumping jacks 15 push ups 15 jump squats all for sets of three circuit style ( big thanks to Robert Cheeke for the suggestion in his 2011 workout!) Machine preacher curls 80lbs x 10 for 3 sets dips 3 sets of 15 (alternated between dips and preacher curls for supersets, no break) tricep rope extension 75lbs x 10 for 3 sets straight bar cable curl 75lbs x 10 90lbs x 10 75lbs x 10 concentration curl 20lb dumbbell x 10 for 3 sets each arm skullcrushers 50lbs x 10 for 3 sets alternating hammer curl 20lbs x 10 for 3 sets overhead dumbbell tricep extension 50lbs x 10 for 3 sets EZ bar curl 50lbs x 10 for 3 sets I forgot to intro whether or not I'm vegan and all. I have been vegan for nearly 2 years and 6 months, I am 23 and recently picked up fitness as a hobby about 2 months ago, never felt so good. I decided that the best way to show how truly great the lifestyle is, is to be the best example I can be. I want to be a personal trainer soon, currently looking into the profession. Also considering switching my diet to mostly raw, if not completely. today's diet was only whole fruits for breakfast, a little peanut butter, big salad with nuts for lunch. An AMAZING raw vegan wrap dinner that blew me away, got the recipe from Vegobsession.com < good friend of mine runs the site, she's absolutely amazing at what she does. please check her out.
  7. Day 2: Chest and Back. Today I warmed up on the stationary bike with a 7 minute 2 mile workout. I stretched for about 5 minutes after the bike then hit my real workout:) Workout: jumping jacks 3 x 15 push ups 3 x 15 bodyweight squats 3 x 15 Inclined dumbbell bench 45lbs x 10 for 3 sets declined dumbbell bench 45lbs x 10 for 3 sets dumbbell chest fly 40lbs x10 for 3 sets bench press (flat) 195 x 10 for 1 set 185 x 10 for 2 sets dips 2 sets of 15 and 1 set of 12 til failure :/ bent over barbell rows 95lbs x 10 for 3 sets narrow grip lat pull down 105lbs x 10 for 3 sets wide grip lat pull down 115lbs x 10 for 3 sets dumbbell good mornings 35lbs x 10 for 3 sets my diet today consisted of a smoothie for breakfast (2 bananas, 1 cup of blueberries, oats, peanut butter, soy milk, hemp protein powder.) i had an orange with the smoothie. for lunch i had a large salad with pecans, oranges, red onion, cucumber and no dressing. with 1 whole sweet potato and some okra. also had a nitro fusion protein drink with lunch. dinner was tofu and shiitake mushrooms, rice noodles, kale and cabbage. with another protein drink and clif builder bar to finish my protein intake for the day. had one more orange 2 hours after dinner.
  8. Today was one of my off day from the weights, all cardio today. I did some 2 sets of 25 jump squats and 3 sets of 40 push ups this morning. Around 5pm I went for a 4 mile run and finished it in 34 minutes. A little slower than my normal pace, but I am avoiding being too sore after my leg workout Friday. My diet today has been almost completely raw stoked on that. Didn't realize it until this evening when I ruined it with a burrito. Still a very healthy day for me. Going to squeeze in a light abdominal workout before bed ( some planks, and crunches). Hitting the weights again tomorrow! Can't wait to see the improvements in my journal:)
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