Jump to content

xevious

Members
  • Posts

    43
  • Joined

  • Last visited

Everything posted by xevious

  1. Hi, I live in Finland and I order supplements from iherb.com. They ship really fast and the price level is approximately half of the price level here in Finland (incl. shipping and tax). -Patrik
  2. http://dl.dropbox.com/u/1607448/IMG_0967.JPG
  3. Hey guys! I haven't been posting in a while, but I have been working out. So, what has been going on since my last post? I've been burning fat. That's from the beginning of may. My bulking period lasted for 7 months and I put on about 15kg of weight during that. I put on quite a bit of fat, so I wanted to have a go at burning the fat away, just to see what that's about ( a totally new experience for me, because I've always been quite skinny..). So basically what I've been doing is 2hrs of exercise/5 days per week consisting work outs with heavy weights with minimal breaks (usually doing push ups or such in between sets), and I always ran to the gym and back (that would be about 50minutes of jogging). Also twice a week I would do a heavy weight free aerobic leg workout where I ran for about 50 minutes, did 200 squats, 200 lunges, 200 star jumps + stair running for 10 minutes. During the fat burning I ate ~3000kcal per day, consisting mostly of fruits and raw, green stuff like salads. I also ate a lot of beans and nuts and protein drinks of all sorts. No bread, pasta, treats etc. So, I burned approximately 14kg of fat away, which is a bit ridiculous because I weigh now about as much as I weighed last year at this time ...... So optimistically I've put on perhaps 2kg of muscle during the bulking period of 7 months....Since I don't have previous experience in proper bulking, I don't know if this is a good achievement or not, but to me it seems a bit absurd that 15kg of mass equals 1-2kg of pure muscle....Well, at least I've learned the lesson, that putting on muscle is really damn difficult!! So for the last month, I've sort of had a small break from hard core training, with going to the gym about 3 times per week and eating less foods. I've been doing a fair bit of sports outdoors, like tennis. I've been enjoying the finnish summer, because soon it'll be winter again and then I'm fine with being indoors at the gym All in all, I feel that I've learned a LOT during this year of working out and I'm well prepared for the next bulking period. At the moment I'm really motivated and all, I'm just trying to gather some money for all the food and supplements. Some of the things I'm going to focus on this time around. I'm going to: -eat a lot less processed foods. Not only so that my diet would be healthier, but also to see if this would result in less fat in my mid torso. -eat as little processed soy as possible. (no soy sausages, soy yoghurt etc.) -put more effort in eating a variety of different smoothies -eat more protein. I think the 180-200g per day is not enough. I'm put all my effort in getting all the necessary supplements. -split the 6 meals I've been having to 8 and try eat less at a time, but more during the day. -aim for 5000kcal per day -hold on to jogging a few times per week, even tho I'm not burning fat. -focus more on heavy compound exercises like squats, dead lifts etc. So that's about it for now!
  4. I'm back! I've been quite busy and haven't updated my journal in a few weeks now. Nevertheless, I've continued with my work outs just as in the previous weeks! I got my amazing new years challenge price package last week!! THANK YOU SO MUCH GUYS!!! This means a lot to me, really!! I already update my own personal training journal daily, so I'll be updating this one, when I have something in mind or have some good ideas/achievements. I've made some progress in the last 2 weeks in terms of gaining more strength, but I haven't been putting on any weight much at all...I know that I should revise my eating program...I should probably be eating around 5000 calories per day to keep gaining weight. Even tho I know this, I'm having a hard time stepping up with my eating. I suppose I'm a bit exhausted with this eating business... Also, another thing in my mind is that even tho I'm not competing or anything, I'd like to be lean and cut in the summer...I've been gaining quite a bit of fat around my mid section, so I'd like to get rid of that for the summer. Fat burning is still new to me, so I think I need to research that a bit. What I've understood is that I should start with that 2 months before "show time"....? So anyway, I'll go with the mass building program for this month (hope to gain at least 2-3kg more), and then start up with the fat burning. So that's pretty much all at this moment... Once again, thanks a lot for the price package if you guys are reading this!!! I will take part in the NYNY Essay competition too!
  5. This is my workout from yesterday. Dumbbell press x 5 -10kg x 20 reps -35kg x 10 reps -30kg x 10 reps -27.5kg x 10 reps -27.5kg x 10 reps Machine row x 4 -45kg x 10 reps -42,5kg x 9 reps -40kg x 8 reps -32,5kg x 8 reps Dumbbell flyes x 4 -20kg x 10 reps -17.5kg x 10 reps -15kg x 10 reps -13.5kg x 10 reps Shrugs x 4 -30kg x 11 reps -30kg x 10 reps -30kg x 10 reps -30kg x 10 reps Food: Breakfast: rye bread with tofu cream cheese, avocado, flax seeds and spinach, porridge and 4 soy sausages. Lunch: whole wheat spaghetti with vegan meatballs, tomato paste, cherry tomatoes and spinach Dinner: veggie soup with potatoes, broccoli, beans, peas, mushrooms and carrots Snacks: Soy yoghurt with muesli, fruits, orange juice and blueberry pie Supplements: BCAA's, Creatine, glutamine and rice protein protein: 195g / carbs:555g / fat: 152g / total calories: ~4300
  6. Today I trained my mid section. 10 minutes warm up 15 minutes of stretching Crunches x 4 -Body weight x 30 reps -Body weight x 30 reps -Body weight x 30 reps -Body weight x until fail (115 reps) Back extension x 5 -body weight x 10 reps -10kg x 9 reps -5kg x 10 reps -2.5kg x 10 reps -body weight x 10 reps Side rotations x 4 -body weight x 15 reps -body weight x 12 reps -body weight x 10 reps -body weight x 10 reps Back extension (machine) x 4 -95kg x 10 reps -90kg x 10 reps -85kg x 10 reps -80kg x 10 reps Rotary torso x 4 -65kg x 10 reps per side -60kg x 10 reps per side -55kg x 12 reps per side -50kg x 15 reps per side Static hold x 2 minutes Food: Breakfast: 3 pieces of rye bread with peanut butter, avocado, flax seeds and spinach, some porridge and 4 soy sausages. Lunch: some of that stir fry from yesteday Dinner: some vegan meatballs with tomato and spinach sauce and spaghetti snacks: Soy yoghurt with muesli, Raw Meal replacement powder, fruits, blueberry pie. Supplements: BCAA's, glutamine, creatine, rice protein protein: 215g / carbs: 421g / fat: 191g / total calories:~4200
  7. This is my workout from yesterday. 10 minutes jogging for warmup 10 minutes of stretching Seated dumbbell press x 5 -bar x 20 reps -bar x 20 reps -25 x 10 reps -23.5kg x 10 reps -20kg x 11 reps -20kg x 10 reps Rear delt cable flyes x 5 -15kg x 15 reps -40kg x 10 reps -35kg x 11 reps -30kg x 10 reps -25kg x 10 reps Cleans x 4 -20kg x 10 reps -20kg x 8 reps -17.5kg x 10 reps -215kg x 9 reps (this time I did it with the olympic bar..) Incline bench rear delt raise x 4 -9kg x 10 reps -8kg x 10 reps -7kg x 10 reps -6kg x 10 reps (with no breaks) Lateral raise x 4 9kg x 10 reps 8kg x 10 reps 7kg x 10 reps 6kg x 10 reps + 10 shoulder push-ups Food: breakfast: 3 pieces of rye bread with peanut butter, avocado, flax seeds and spinach, some porridge and 4 soy sausages. Lunch: some falafels with baked sweet potato dinner: some stir fry with tempeh, broccoli, variety of beans and coconut milk snacks: soy yoghurt with muesli and some fruits supplements: BCAA's, Creatine, glutamine and rice protein protein: 156g / carbs: 435g / fat: 215g / total calories: ~4200
  8. Yeah, Karen...I think that might have been it. Today I ate a bunch of fruits before going to the gym like I usually do and the workout was fine. 10 minutes warm up 15 minutes of stretching seated bar curl x 6 -bar x 20 normal reps -10kg x 20 reps -35kg x 11 half reps -30kg x 10 half reps -27,5kg x 10 half reps -25kg x 10 half reps Cable pulldown x 5 -15kg x 20 reps -40kg x 10 reps -35kg x 10 reps -30kg x 10 reps -25kg x 12 reps Seated dumbbell curl x 4 -15kg x 8 reps -13.5kg x 8 reps -10kg x 10 reps -10kg x 9 reps Dumbell extension x 4 -35kg x 10 reps -30kg x 10 reps -27.5kg x 10 reps -27.5kg x 10 reps Cable Curl x 4 -75kg x 10 reps -70kg x 10 reps -65kg x 15 reps -60kg x 15 reps Food: Breakfast: whole wheat bread with peanut butter, avocado and tofu and a large bowl of porridge lunch: stir fry with sweet potato, beans, broccoli, tempeh, eggplant and coconut milk dinner: a vegan pizza and some of that stir fry from earlier Snacks: fruits. Supplements: creatine, glutamine, BCAA's, rice protein.
  9. This is what I did today: legs. 10 minutes warm up 15 minutes stretching Barbell squat x 6 -bar x 10 reps -20kg x 10 reps -75kg x 10 reps -70kg x 10 reps -65kg x 10 reps -60kg x 10 reps Seated calf raise x 5 -30kg x 20 reps -65kg x 10 reps -62.5kg x 10 reps -60kg x 10 reps -57.5kg x 10 reps Barbell lunges x 4 -65kg x 10 reps -60kg x 10 reps -55kg x 10 reps -50kg x 10 reps Calf Raise x 4 (machine) -90kg x 11 reps -85kg x 10 reps -80kg x 10 reps -75kg x 10 reps -70kg x 10 reps (with no breaks) Seated hamstring curl x 4 -87kg x 10 reps -79kg x 10 reps -71kg x 10 reps -63kg x 10 reps Food: Breakfast: 3 slices of rye bread with peanut butter, avocado and sprouts. A large bowl of porridge and 4 soy sausages. Lunch: Salad with chick peas and beans, tofu, spinach, broccoli and mixed nuts. Dinner: 2 Soy burgers with rye bread, fried pineapple, peanut butter and avocado and some more of that salad from earlier. Snacks: Muesli with coconut milk. Supplements: creatine, glutamine, BCAA's, rice protein. Somehow I've haven't had the usual energy in the last 2 days....at the gym I feel like I don't have the energy for the workout and just want to go home....could it be because I've been eating less fruits in the last 2 days...? Supplements: creatine, BCAA's, Gllutamine, rice protein
  10. Hi guys, this is my work0ut from yesterday. I trained my chest and upper back. 10 minutes warm up 15 minutes stretching Dumbbell press x 5 -10kg x 20 reps -35kg x 9 reps -30kg x 10 reps -27.5kg x 10 reps -27.5kg x 10 reps Bent over row x 5 -bar x 15 reps -35kg x 11 reps -32,5kg x 10 reps -30kg x 11 reps -27,5kg x 10 reps Dumbbell flyes x 4 -20kg x 10 reps -17.5kg x 10 reps -15kg x 10 reps -13.5kg x 10 reps Shrugs x 4 -30kg x 11 reps -30kg x 10 reps -30kg x 10 reps -30kg x 10 reps Food: Breakfast: 2 slices of rye bread with peanut butter and sprouts. A large bowl of porridge and 4 soy sausages. Lunch: Salad with chick peas and beans, tofu, spinach, mixed nuts etc. Dinner: 2 Soy burgers with rye bread, fried pineapple, peanut butter and avocado and some baked potatoes Snacks: Soy yoghurt with muesli, Raw Meal replacement. Supplements: creatine, BCAA's, Gllutamine, rice protein
  11. Today I trained my mid section. 10 minutes warm up 15 minutes of stretching Crunches x 4 -Body weight x 30 reps -Body weight x 30 reps -Body weight x 30 reps -Body weight x until fail (105 reps) Back extension x 5 -body weight x 10 reps -10kg x 10 reps -5kg x 11 reps -2.5kg x 10 reps -body weight x 10 reps Abdominal flexion x 4 -70kg x 10 reps -65kg x 10 reps -60kg x 10 reps -55kg x 10 reps Back extension (machine) x 4 -95kg x 10 reps -90kg x 11 reps -85kg x 10 reps -80kg x 10 reps Food: Breakfast: 4 slices of rye bread with tofu, peanut butter and sprouts. A bowl of porridge. Lunch: A large bowl of salad with an assortment of beans, peas and nuts, spinach, broccoli and tofu Dinner: Seitan kebab with pita bread and some of that bean salad from earlier. Snacks: Raw Meal Replacement powder, fruits and blueberry pie Supplements: Rice protein, creatine, BCAA's, Glutamine. Today I weighed over 80kg with my training clothes on!! Yay..Let's put on another 5kg and see what happens...
  12. THANKS guys!! This means a lot to me, really! I've been a bit short on cash lately having started my own business and so on, so all the help I can get is extremely welcome! Today I did my shoulders. 10 minutes jogging for warmup 10 minutes of stretching Seated dumbbell press x 5 -bar x 40 reps -25 x 10 reps -23.5kg x 10 reps -20kg x 11 reps -20kg x 10 reps Rear delt cable flyes x 5 -15kg x 10 reps -40kg x 10 reps -35kg x 11 reps -30kg x 10 reps -25kg x 10 reps Cleans x 4 -25kg x 10 reps -23.5kg x 8 reps -20kg x 6 reps -20kg x 10 reps Incline bench rear delt raise x 4 -9kg x 11 reps -8kg x 10 reps -7kg x 10 reps -6kg x 10 reps -5kg x 6 reps (with no breaks) Lateral raise x 4 9kg x 10 reps 8kg x 10 reps 7kg x 10 reps 6kg x 10 reps a GOOD workout! Shoulders is becoming my favorite workout! Feels as if I'm just starting to get the hang of it... Food: Breakfast: Rye bread with sunflower seed butter, tofu cream cheese, avocado and sprouts, and some porridge. Lunch: whole wheat baguette with fried soy mince, beans and avocado + some french fries. Dinner: whole wheat pasta and sauce with tomato paste, egg plant, beans and tofu. Snacks: Soy yoghurt with muesli and some fruits. Supplements: creatine, glutamine, BCAA's, rice protein. I just realized today that I really need to step up with my eating...I've put on some weight lately and I'm training with considerable heavier weights than before, so I ought to eat more too...I'm setting at least a new goal for daily calories at 200g.
  13. Thanks Karen! I hope you guys will reward me with a nice New You for the New Year-prize package!!
  14. This is my workout from yesterday. I trained my biceps and triceps. 10 minutes warm up 15 minutes of stretching seated bar curl x 5 -bar x 20 normal reps -10kg x 15 reps -32.5kg x 11 half reps -30kg x 10 half reps -27,5kg x 10 half reps -25kg x 10 half reps Cable pulldown x 5 -15kg x 20 reps -40kg x 10 reps -35kg x 10 reps -30kg x 10 reps -25kg x 10 reps Seated dumbbell curl x 4 -15kg x 10 reps -13.5kg x 9 reps -10kg x 10 reps -10kg x 8 reps Dumbell extension x 4 -35kg x 10 reps -30kg x 10 reps -27.5kg x 10 reps -27.5kg x 10 reps food: breakfast: rye bread with peanut butter, tofu cream cheese, avocado and sprouts, some porridge and vegan chorizo sausage. For lunch and dinner I had some stir fry with tofu, variety of beans and peas, veggies, sweet potato and coconut milk. For snacks I had some fruits, blueberry pie and meal replacement powder. The usual supplements of Creatine, glutamine, BCAA's and rice protein.
  15. ok, this is my workout from yesterday. I miscalculated my schedule, so I ended up with a very short work out... 10 minutes warm up 5 minutes stretching squats x 6 -bar x 20 reps -bar x 20 reps -75kg x 10 reps -70kg x 10 reps -65kg x 10 reps -60kg x 10 reps Seated calf raise x 5 -20kg x 20 reps -65kg x 10 reps -62.5kg x 10 reps -60kg x 10 reps -57.5 x 10 reps food: Breakfast: rye bread with tofu cream cheese, flax seeds, peanut butter and some sprouts, one vegan hot chorizo sausage and a bowl of porridge. Lunch: Some pea soup and rye bread with peanut butter. Dinner: some stir fry with sweet potatoes, beans, tempeh and coconut milk. Snacks: muesli with coconut milk, fruits and blueberry pie. Supplements: creatine, BCAA's, glutamine, rice protein. protein: 146g / carbs: 338g / fat: 197g / total calories: 3800
  16. Hmm, it seems I'm starting to be pretty close to my goal of 80kg...I weighed yesterday 78,5kg with my gym clothes on...8kg back I recall thinking that I'd be quite muscular with an extra 10kg on, but now that I'm near it, I don't feel very muscular at all! I suppose I'll have to set a new goal for myself....Perhaps I'll aim for 85kg for the next summer...then I can burn some of the fat away and I'll be around 80kg or something... Anyway..this is my workout from yesterday. I trained my chest and upper back. 10 minutes warm up 15 minutes stretching Dumbbell press x 5 -10kg x 20 reps -35kg x 10 reps -30kg x 10 reps -27.5kg x 10 reps -27.5kg x 10 reps Yet again, another personal record, by far!! Bent over row x 5 -bar x 20 reps -30kg x 11 reps -30kg x 10 reps -30kg x 10 reps -30kg x 10 reps Dumbbell flyes x 4 -20kg x 10 reps -17.5kg x 10 reps -15kg x 10 reps -13.5kg x 10 reps Shrugs x 4 -30kg x 11 reps -30kg x 10 reps -30kg x 10 reps -30kg x 10 reps Cable flyes x 4 -85kg x 10 reps -80kg x 10 reps -75kg x 10 reps -70kg x 10 reps +10 push-ups Seated row x 4 -65kg x 10 reps -60kg x 10 reps -55kg x 10 reps -50kg x 10 reps Food: For breakfast I had some rye bread with sprouts and tofu cream cheese, soy sausages and some porridge. For lunch some of that stir fry from yesterday. For dinner I had some fried potatoes, vegan hot chorizo sausage with whole wheat baguette. Blueberry pie for dessert. Fruits and some soy yoghurt and muesli for snacks + the usual supplements. protein: 162g / carbs: 396g (not enough!) / fat: 208g / total calories: ~4300g
  17. Thanks Karen! Yeah, I do fashion design. Today I trained my mid section. 10 minutes warm up 15 minutes of stretching Crunches x 4 -Body weight x 30 reps -Body weight x 30 reps -Body weight x 30 reps -Body weight x until fail (100 reps) Back extension x 5 -body weight x 10 reps -10kg x 10 reps -5kg x 10 reps -2.5kg x 10 reps -body weight x 10 reps Abdominal flexion x 4 -65kg x 10 reps -65kg x 10 reps -60kg x 8 reps -55kg x 9 reps Back extension (machine) x 4 -95kg x 10 reps -90kg x 10 reps -85kg x 10 reps -80kg x 10 reps Rotary torso x 4 -65kg x 10 reps per side -60kg x 10 reps per side -55kg x 12 reps per side -50kg x 15 reps per side Some new personal records there! Food: I had some rye bread, soy sausages and porridge for breakfast. For lunch I had some baked potatoes with bean, soy and tomato sauce and some Soy vanilla dessert. For dinner I had some stir fry with tofu, whole wheat noodles, beans, peas and some coconut milk. Man, that coconut milk stuff is amazing! ~700 calories in one can!! And tastes wonderful! Why haven't I been using it before? Anyway...some fruits, soy yoghurt and muesli for snacks.+ the usual supplements. protein: 155g / carbs: 474g / fat: 189g / total calories: ~4200
  18. Ok, I'm back from my travels! It's funny how I immediately get the feeling that I'm losing everything I've worked so hard for when I break my training routine even for just a few days, even tho it's probably not true. The trip was good nevertheless and perhaps even the break from training; I did many records today in my workout! Also I was the second runner up in the most important fashion design competition in northern europe! Ok, so I trained my shoulders today. 10 minutes jogging for warmup 10 minutes of stretching Seated dumbbell press x 5 -bar x 15 reps -25 x 11 reps -23.5kg x 10 reps -20kg x 10 reps -20kg x 10 reps I managed to do 11 reps with 25kg! I've haven't been able to get the 25kg dumbbells even up, let alone 11 reps! Rear delt cable flyes x 5 -15kg x 10 reps -40kg x 10 reps -35kg x 11 reps -30kg x 10 reps -25kg x 10 reps Cleans x 4 -20kg x 10 reps -20kg x 8 reps -20kg x 6 reps -17.5kg x 10 reps Incline bench rear delt raise x 4 9kg x 10 reps 8kg x 10 reps 7kg x 10 reps 6kg x 10 reps (with no breaks) Lateral raise x 4 9kg x 10 reps 8kg x 10 reps 7kg x 10 reps 6kg x 10 reps A very good workout all in all. I managed to get a good pain in my shoulders. Food: I had some porridge and rye bread for breakfast. For lunch I had some whole wheat baguette with soy sausages and sauerkraut. For dinner I had 2 large plates of french fries (very unusual for me....) with some soy sausages. Soy yoghurt, muesli and fruits for snacks. Blueberry pie for dessert. Supplements: -Rice protein -Glutamine -Creatine -BCAA's protein: 170g / carbs: 596g / fat: 177g / total calories: ~4500
  19. Thanks for the advice, man! Ok, today I trained my biceps and triceps 10 minutes warm up 15 minutes of stretching seated bar curl x 5 -bar x 25 normal reps -35kg x 11 half reps -32,5kg x 10 half reps -30kg x 10 half reps -27,5kg x 10 half reps Cable pulldown x 5 -20kg x 15 reps -40kg x 10 reps -35kg x 10 reps -30kg x 10 reps -25kg x 10 reps Seated dumbbell curl x 4 -15kg x 6reps -13.5kg x 8 reps -10kg x 8 reps Dumbell extension x 4 -35kg x 10 reps -30kg x 10 reps -27.5kg x 10 reps -25 x 10 reps Food: I had some rye bread with pickles and tomatoes, some porridge and a peanut burger for breakfast. For lunch I had some brown rice with bean and vegetable sauce and some cabbage. Soy vanilla dessert for dessert. I had 2 peanut burgers with whole wheat bread, tomatoes and spinach for dinner. Fruits, some pasta and meal replacement powder for snacks. + the usual supplements. protein: 162g / carbs: 560g / fat: 148g / total calories: ~4200 I'm traveling to Denmark for the Copenhagen Fashion Week, so I won't be posting this week...Will have to do some extra workouts next week...
  20. Well, I'm aware of the fact that eating is the weakest part of my program. I started the nutritional program I'm currently using about 4 months ago and I've put on about 7kg of mass...It's almost as much as I've put on on my previous years of training, so on my scale that would be quite good I suppose, but I don't have any previous experience on proper mass building so I don't know whether that's good on any general scale. I don't know how fast I should be able to build mass... I weigh 78,5kg with my training gear on and I eat about ~4200 cal per day...I'm not entirely sure whether that's enough... Also recently I've been working on setting up my own business and as I'm at the very beginning unfortunately I'm not making much money yet, so I'm having a hard time affording all the food and supplements that are required for building mass....
  21. Today I trained my legs. 10 minutes warm up 10 minutes of stretching Barbell squat x 6 -bar x 10 reps -bar x 10 reps -75kg x 10 reps -70kg x 10 reps -65kg x 10 reps -60kg x 10 reps Seated calf raise x 5 -20kg x 10 reps -65kg x 10 reps -62.5kg x 10 reps -60kg x 10 reps -57.5kg x 15 reps Barbell lunges x 4 -65kg x 10 reps -60kg x 10 reps -55kg x 10 reps -50kg x 10 reps Dead lifts x 5 -30kg x 10 reps -50kg x 10 reps -50kg x 10 reps -50kg x 10 reps -50kg x 10 reps Calf raise x 5 -90kg x 10 reps -85kg x 10 reps -80kg x 10 reps -75kg x 10 reps -70kg x 10 reps (with no breaks) Food: I had some rye bread with tofu, pickles and mustard and some porridge for breakfast. For lunch I had peanut burgers with whole wheat bread, tomatoes and spinach. For dinner I had some whole wheat pasta with tomato, spinach and soy sauce. Some cake for dessert. Some soy yoghurt with muesli for snacks Supplements: -Raw Meal Replacement -Rice protein -Glutamine -Creatine -BCAA's Protein: 222g / carbs: 578g / fat: 166g / total calories: ~4300g
  22. This is my workout from yesterday. I trained my chest and upper back. 10 minutes warm up 15 minutes stretching Dumbbell press x 5 -15kg x 10 reps -30kg x 12 reps -30kg x 10 reps -27.5kg x 10 reps -27.5kg x 10 reps Machine row x 5 -20kg x 10 reps -40kg x 11 reps -37.5kg x 10 reps -35kg x 10 reps -32.5kg x 10 reps Dumbbell flyes x 4 -20kg x 10 reps -20kg x 6 reps -20kg x 8 reps -15kg x 10 reps This is my record so far! Shrugs x 4 -30kg x 10 reps -27.5kg x 10 reps -27.5kg x 10 reps -27.5kg x 10 reps Food: I had some rye bread with pickles and mustard and a bowl of porridge for breakfast. Some vegan pizza for lunch. Some potato, bean, tofu and pea burgers for dinner and some pea soup with rye bread later on. Fruits for snacks and blueberry pie for dessert. Supplements: -Raw Meal Replacement -Rice Protein -Glutamine -Creatine -BCAA's protein: 172g / carbs: 625g / fat 107g / total calories: ~4200g
  23. This is my workout from yesterday. I was supposed to do a chest and upper back workout, but I managed to lock myself outside my flat and it took a few hours to get back in....so I didn't make it to the gym. The gym isn't open tomorrow, but perhaps I can do a weightless workout... 10 minutes warm up 15 minutes stretching Barbell squat x 6 -bar x 10 reps -20kg x 10 reps -75kg x 10 reps -70kg x 10 reps -65kg x 10 reps -60kg x 10 reps Seated calf raise x 5 -20kg x 20 reps -65kg x 10 reps -62.5kg x 10 reps -60kg x 10 reps -57.5kg x 10 reps Barbell lunges x 4 -65kg x 10 reps -60kg x 10 reps -55kg x 10 reps -50kg x 10 reps Calf Raise x 4 (machine) -90kg x 10 reps -85kg x 10 reps -80kg x 10 reps -75kg x 10 reps (with no breaks) Seated hamstring curl x 4 -87kg x 10 reps -79kg x 8 reps -71kg x 10 reps -63kg x 10 reps Food: I had some rye bread with peanut butter, avocado and flax seeds and a large bowl of porridge for breakfast. For lunch I had some potato, bean and pea burgers. For dinner I had some brown rice and bean stir fry in tortilla wraps. Soy yoghurt, muesli and fruits for snacks. Supplements: -Creatine -Glutamine -BCAA's -Rice protein -Raw Meal replacement protein: 173g / carbs: 518g / fat: 125g / total calories: ~3800
  24. This is my workout from yesterday. I trained my shoulders. 10 minutes jogging for warmup 10 minutes of stretching Seated dumbbell press x 5 -10kg x 11 reps -23.5 x 11 reps -23.5kg x 10 reps -20kg x 10 reps -20kg x 10 reps Rear delt cable flyes x 5 -15kg x 10 reps -40kg x 10 reps -35kg x 10 reps -30kg x 10 reps -25kg x 11 reps Cleans x 4 -23.5kg x 4 reps (with the long bar) -20kg x 10 reps -20kg x 6 reps -17.5kg x 5 reps Incline bench rear delt raise x 4 8kg x 10 reps 7kg x 10 reps 6kg x 10 reps 5kg x 10 reps (with no breaks) Food: Breakfast of rye bread with avocado, peanut butter, flax seeds and spinach, soy sausages and porridge + some glutamine. Some soy burgers with rye bread and spinach for lunch. Baked potato, back bean, sun dried tomato and spinach burgers for dinner. Soy yoghurt with muesli and fruits for snacks. Protein: 173g / Carbs: 513g / Fat: 114g / total calories: ~4300
  25. Today I trained my mid section. 10 minutes warm up 15 minutes of stretching Crunches x 4 -Body weight x 30 reps -Body weight x 30 reps -Body weight x 30 reps -Body weight x until fail (75 reps) Back extension x 5 -body weight x 11 reps -10kg x 8 reps -5kg x 10 reps -2.5kg x 10 reps -body weight x 10 reps Rotary torso x 4 60kg x 10 reps per side 55kg x 10 reps per side Back extension (machine) x 4 95kg x 10 reps 90kg x 10 reps 85kg x 10 reps 80kg x 10 reps Abdominal flexion x 4 60kg x 11 reps 55kg x 10 reps 50kg x 12 reps 45 kg x 11 reps Food: The Usual Breakfast™ of rye bread with avocado, peanut butter, flax seeds and spinach, soy sausages and porridge...I think I should have something else for change, but I'm fine with this stuff too . For lunch I had a bowl of rice and veggie stir fry with tempeh from yesterday. For dinner I had a double soy burger with rye bread and spinach, and some fried potatoes. Fruits and the usual Soy yoghurt for snacks. Now I'm about to have some liquorice...yum protein: 177g / carbs: 620g / fat: 120g / total calories: ~4000
×
×
  • Create New...