xevious

This is my workout from yesterday. I did biceps and triceps 10 minutes warm up 15 minutes of stretching seated bar curl x 6 -10 kg x 15 normal reps -35kg x 11 normal reps -33,5kg x 10 half reps -30kg x 11 half reps -27,5kg x 11 half reps Cable pulldown x 5 -15kg x 20 reps -40kg x 10 reps -35kg x 11 reps -35kg x 11 reps -35kg x 10 reps Seated dumbbell curl x 4 -15kg x 6reps -13.5kg x 8 reps -10kg x 7 reps Dumbell extension x 4 -30kg x 10 reps -27.5kg x 10 reps -25kg x 10 reps -23.5 x 10 reps Cable curl x 4 -70kg x 11reps -65kg x 10 reps -60kg x 10 reps -55kg x 10 reps Food: I ate the usual breakfast with rye bread, peanut butter, avocado, a bowl of nuts and some porridge. For lunch I had some baked potatoes and vegan "chicken". Dinner consisted of a stir fry with brown rice, tempeh, a variety of beans and peas and some spinach. Fruits and Soy yoghurt for snacks. protein: 184g / carbs: 568g / fat: 139g / total calories: ~4200

This is my workout from yesterday. I trained my chest and upper back. The usual warm-up and stretching... Dumbbell press x 5 -0kg x 20 reps -30kg x 10 reps -27.5kg x 10 reps -25kg x 10 reps -23.5kg x 10 reps Bent over rows x 5 -0kg x 20 reps -30kg x 14 reps -30kg x 10 reps -30kg x 10 reps -30kg x 10 reps Dumbbell flyes x 4 -17.5kg x 10 reps -15kg x 10 reps -15kg x 10 reps -13.5kg x 10 reps Shrugs x 5 -15kg x 15 reps -25kg x 10 reps -25kg x 10 reps -25kg x 10 reps Machine row x 4 -40kg x 10 reps -40kg x 9 reps -37.5 x 8 reps -35 x 8 reps Food: Breakfast: -3 slices of rye bread with peanut butter, tofu cream cheese and flax seeds -a plate of oy sausages with sauerkraut and mustard -a large bowl of porridge -some glutamine -16oz of water Snack: -a large bowl of Soy yoghurt with muesli -16oz of water Dinner & Lunch: -Rice stir fry with veggies, nuts and tempeh Post workout: -Rice protein with creatine Snack: -two pints of beer Protein: 191g / Carbs: 363g / Fat: 155g / Calories: ~3800 I tried out a few new exercises...shrugs and bent over rows...they worked out great! !

Doing biceps and triceps used to be my favorite, but nowadays I enjoy doing legs the most, which is quite surprising, since that used to be my most hated workout. I like training my legs because the exercises are so full-on...You really have to use your whole body.

Well Karen, I'm actually gaining some body fat too, but I suppose that's part of the deal. This is my workout from yesterday. I trained my legs. 10 minutes warm up 15 minutes 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 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) -85kg 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: Breakfast: -3 slices of rye bread with tofu cream cheese, flax seeds and spinach -4 soy sausages with sauerkraut and mustard -a large bowl of porridge -some glutamine -16oz of water Snack: -some watermelon -1 apple -1 clementine -1 banana -some mixed nuts Lunch: -some fried potatoes, deep fried tofu patties and some sauerkraut -a bowl of green beans -16oz of water Post workout: -Rice protein with creatine Dinner: -quinoa with veggies, nuts and tempeh -a small Blueberry pie -16oz of water Snack: -some clementines It was a good workout..somehow I managed to push myself to a new level..even with more or less the same weights as before

Thanks for the useful info, Robert! Most of the exercises you mentioned there are already in my program, but I'll be getting in to the ones that aren't. Today I trained my shoulders. 10 minutes jogging for warmup 15 minutes of stretching Seated dumbell press x 5 -10kg x 11 reps -23.5 x 15 reps -23.5kg x 10 reps -20kg x 10 reps -17.5kg x 10 reps I STILL couldn't get up the 25kg dumbbels....damn 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 -20kg x 10 reps -20kg x 9 reps -20kg x 6 reps -17.5kg x 6 reps (this is a new addition to my program..thanks to Robert! Good stuff...) 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) Lateral raise x 4 8kg x 10 reps 7kg x 10 reps 6kg x 10 reps 5kg x 10 reps shoulder pushups x 8 (with no breaks) Food: Breakfast: -3 slices of rye bread with tofu cream cheese, flax seeds and spinach -a plate of wheat protein sausages with sauerkraut and mustard -a few slices of watermelon -16oz of water Snack: -a large bowl of porridge -1 apple -1 banana -1 clementine Lunch: -pasta with green pesto and mixed vegetables -some carrots and kale -Soy vanilla dessert -16oz water Snack: -a large bowl of soy yoghurt with muesli -16oz of water Post workout: -Rice protein with creatine Dinner: -a seitan kebab with pita bread -16oz of water Snack: -3 clementines -1 apple

I've set certain goals for myself and what keeps me motivated is the fact that I understand that I won't get there unless I work for it. Also, I'm hooked on the good feeling that I get from working out. I get depressed if I don't work out or do sports of any sort.

haha, thanks for the cheering, Karen. I needed that! Ok, today I trained my mid section. 10 minutes jogging for warmup 15 minutes of stretching Hanging knee raises x 4 body weight x 30 reps body weight x 20 reps body weight x 10 reps body weight x 10 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 60kg x 10 reps 55kg x 10 reps 50kg x 10 reps 45 kg x 12 reps Back extension (machine) x 4 95kg x 10 reps 90kg x 10 reps 85kg x 10 reps 80kg x 10 reps Side extension 15kg x 20 reps (both sides) 10kg x 20 reps (both sides) Rotary torso x 4 60kg x 10 reps 55kg x 10 reps Food: Breakfast: -3 slices of rye bread with tofu cream cheese, avocado and flax seeds -1 Hot Chorizo vegan sausage with mustard and sauerkraut -a large bowl of porridge Snack: -1 apple -1 banana -1 clementine Lunch: -Baked potato with veggies and sauce -carrots and kale -Soy chocolate dessert -16oz of water Snack: -A large bowl of soy yoghurt with muesli Post workout: -rice protein with creatine Dinner: -2 soy burgers with rye bread and spinach -large baguette with a hot chorizo vegan sausage, sauerkraut, mustard and spinach -16oz of water protein: 181g/carbs: 381g/fat: 137g/calories:~4000 I'm having difficulties in eating enough carbs. My goal is to eat about 600g of carbs every day, but most of the time I fall short of my goals, even tho I've eaten enough of protein/fats/overall calories. I eat potatoes, rice, pasta or bread on every meal and plenty of fruits.....Do you guys have any suggestions on good carb sources?

I'm starting my week with training my biceps and triceps 10 minutes warm up 15 minutes of stretching seated bar curl x 6 -0 kg x 20 normal reps -10kg x 15 normal reps -35kg x 12 half reps -33,5kg x 10 half reps -30kg x 10 half reps -27,5kg x 10 half reps Cable pulldown x 5 -15kg x 20 reps -40kg x 10 reps -35kg x 11 reps -35kg x 10 reps -35kg x 8 reps Seated dumbbell curl x 4 -15kg x 6reps -13.5kg x 8 reps -10kg x 10 reps -10kg x 8 reps Dumbell extension x 4 30kg x 10 reps 27.5kg x 10 reps 25kg x 10 reps 23.5 x 11 reps Cable curl x 4 70kg x 11reps 65kg x 10 reps 60kg x 10 reps 55kg x 8 reps Dips x 2 body weight x 10 body weight x 6 Food: Breakfast: -4 loafs of rye bread with tofu cream cheese, avocado, flax seeds and tomatoes -a large bowl of porridge -a peanut pattie Snack: -1 banana -1 clementine -a large bowl of soy yoghurt with some muesli Lunch: -Rye bread and soy pattie burger Post workout: -Rice protein with creatine Dinner: -Baked potatoes -Steamed broccoli -2 hot chorizo vegan sausages -some sauerkraut -2 small blueberry pies Snack: -2 clementines -1 banana Protein: 189g/carbs: 505g/fat: 157g/Calories: ~4200 anyone reading my diary feel free to comment or give advice! I'm always looking for good tips on improving my program!

This is actually my workout program from friday, but I'm updating it today... I did chest and upper back 10 minutes warm up 15 minutes stretching Dumbbell press x 5 -10kg x 20 reps -30kg x 11 reps -27.5kg x 10 reps -25kg x 10 reps -23.5kg x 10 reps Lat Pulldown x 5 -25kg x 10 reps -70kg x 11 reps -65kg x 9 reps -60kg x 9 reps -55kg x 6 reps Dumbbell flyes x 4 -17.5kg x 10 reps -15kg x 10 reps -13.5kg x 10 reps -10kg x 12 reps Seated row x 4 -70kg x 10 reps -65kg x 10 reps -60kg x 10 reps -55kg x 11 reps Food: Breakfast: -3 slices of bread with hummus, avocado, flax seeds and tomatoes -4 soy sausages with mustard -a large bowl of porridge -some glutamine -16oz water Snack: -1 apple -2 bananas -3 clementines Lunch: -Peanut hamburger with tofu cream cheese, spinach and mustard -16oz water Snack: -Some stir fry with potatoes, beans, tofu, green peas, mushrooms and spinach -Soy vanilla dessert -16oz water Post workout: -Rice protein with creatine Dinner: -Curry with potatoes, quinoa, tofu, green beans, broccoli and kidney beans -16oz water Protein: 174g/ carbs: 520g/fat: 128g/~3500 calories ...I should eat more.......

Today I trained my legs. 15 minutes warm up 15 minutes stretching Barbell squat 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 -57.5kg 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) -85kg x 14 reps -85kg x 10 reps -80kg x 11 reps -75kg x 13 reps (with minimal breaks) Seated hamstring curl x 4 -79kg x 10 reps -71kg x 10 reps -63kg x 10 reps -55kg x 10 reps Food: -3 slices of rye bread with hummus, avocado, flax seeds and tomato -4 soy sausages -some glutamine Snack: -large bowl of porridge -2 clementines -1 banana -1 apple -16oz of water Lunch: -large bowl of soy yoghurt and some muesli -16oz of water Snack: -Rye bread burger with a peanut steak, mustard and spinach -Soy vanilla dessert -16oz Post work out -Rice protein with creatine Dinner: -Stir fry with quinoa, potatoes, kidney beans, green beans, peas and tofu 171g protein/465g carbs/140g fat/3800 calories Somehow I couldn't bring myself to eating enough today.....Eating is by far the most challenging and stressful part of my training program...

Hey Dylan, well, first off I'm having a hard time affording all the food that I need to eat to build mass even as it is, let alone if I'd eat out. Secondly, there aren't really that many viable vegan options here when eating out. I try to keep it so that I eat dairy products perhaps just a few times per year nowadays...The most important things in my nutritional program besides mass gaining is eating healthy food...so eating out isn't really an option unless I just want a tasty snack or so

Okay, today I trained my shoulders here goes... 10 minutes jogging for warmup 15 minutes of stretching Seated dumbell press x 5 10kg x 15 reps 23.5 x 15 reps 23.5kg x 10 reps 20kg x 10 reps 17.5kg x 10 reps I think I should be able to do 10 reps with 27.5 (the gym I workout at doesn't have 25kg dumbells....), I just can't get the dumbell up with my left arm...I need to work on my technique Rear delt cable flyes x 5 15kg x 10 reps 40kg x 10 reps 35kg x 10 reps 30kg x 10 reps 25kg x 13 reps Military press x 4 17.5kg x 10 reps 15kg x 8 reps 13.5 x 9 reps 10kg x 9 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) Lateral raise x 4 8kg x 10 reps 7kg x 10 reps 6kg x 10 reps 5kg x 10 reps shoulder pushups x 10 (with no breaks) Food: Breakfast: -3 slices of rye bread with hummus, avocado and flax seeds -large bowl of porridge -4 soy sausages -some glutamine -16oz of water Snack: -large bowl of soy yoghurt with muesli -16oz of water Lunch: -a bowl of whole wheat pasta with beans, aubergine and tomato paste -1 peanut pattie -16oz of water Snack: -3 clementines -1 apple -1 banana -16oz of water Post work out: -Rice protein with creatine Dinner: -6 potato, carrot, blackbean, shiitake mushroom and tofu burgers -16oz of water Snack: -Grape fruit -Soy Vanilla dessert 185g protein/617g carbs/145g fat/~4200 calories A fairly good workout day...My biceps were quite sore from yesterday...

Today I trained my abdomen and lower back Here goes... 10 minutes jogging for warmup 15 minutes of stretching Hanging knee raises x 4 body weight x 30 reps body weight x 20 reps body weight x 20 reps body weight x 10 reps Back extension x 5 body weight x 10 reps 10kg x 10 reps 5kg x 10 reps 2.5kg x 10 reps Abdominal flexion x 4 55kg x 11 reps 50kg x 10 reps 45kg x 11 reps 40 kg x 11 reps Back extension (machine) x 4 95kg x 10 reps 90kg x 10 reps 85kg x 10 reps 80kg x 10 reps Side extension 15kg x 20 reps (both sides) 10kg x 20 reps (both sides) Rotary torso x 4 60kg x 10 reps 55kg x 10 reps 50kg x 11 reps 45kg x 15 reps Food: Breakfast: -three slices of rye bread with hummus, flax seeds, spinach and tomato -large bowl of porridge -some glutamine Snack: -1 apple -1 banana Lunch: -4 soy sausages with mustard -a bowl of green peas, spinach and tomatoes Snack: -2 peanut patties -some carrots with green peas and spinach -1 pear Post workout: -Rice protein drink with creatine Dinner: -whole wheat pasta with black bean and aubergine tomato sauce Snack: -clementine -apple -Soy vanilla dessert ~4200 calories I'm so glad to be back on track with my training that I even quite enjoyed doing mid-torso, even tho I usually hate it

Ok, here goes my first day of diary. 01.09.2012 Workout: Biceps and triceps seated bar curl x 6 0 kg x 20 normal reps 10kg x 15 normal reps 30kg x 12 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 dumbell curl x 3 15kg x 7 reps 13.5kg x 8 reps 10kg x 7 reps Dumbell extension x 4 30kg x 10 reps 27.5kg x 10 reps 25kg x 10 reps 23.5 x 10 reps Cable curl x 4 70kg x 10 reps 65kg x 10 reps 60kg x 10 reps 55kg x 10 reps Dips x 2 body weight x 12 body weight x 10 Food: Breakfast: -large bowl of porridge -3 slices of rye bread with tomatoes -1 banana -1 clementine Snack: -large bowl of soy yoghurt and muesli Lunch: -two large rye breads with fried tofu, hummus, flax seeds and spinach on top Snack: -2 bananas -1 clementine Dinner: -6 fried black bean, tofu, potato and carrot patties -large bowl of spinach and tomatoes Snack: -Soy vanilla dessert A fairly good workout day after a break of two weeks...I've lost a kilo of weight and some strength while being sick. The good thing is that my stomach is a lot flatter now...

I've been training quite consistently for 6-7 years now, with weight lifting and competing in Muay Thai. I haven't had a proper mass building program until recently. I got inspired by Vegan Bodybuilding & Fitness-book and am currently working out five days per week and eating a whole bunch of vegan foods. I've been a vegetarian for more than 10 years. I don't buy any animal based foods and my nutritional program consists of 100% animal free foods, but I eat a bit of cheese every now and then... As mentioned earlier, I've been working out for quite some time, but I realized that I've reached the point where I won't be making any progress without a proper bodybuilding program. My aim is not to become a proper bodybuilder tho, but just to gain a bit of muscle. My aim is to be quite thin but muscular. I started off really skinny weighing about 123 lbs years ago. Currently I'm around 163 lbs and working my way towards my goal of 176 lbs. I've just recovered from a nasty flu, so I'm starting my diary a bit late!

I've just recovered from flu and I'm about to start training today again. Will I still be in the challenge?? Will you ship prizes to Europe? -Patrik

Hello everyone, I just joined recently, so I figured might as well introduce myself. My name is Patrik and I'm from Finland. I've been training quite consistently for 6-7 years now, with weight lifting and competing in Muay Thai. I haven't had a proper mass building program until recently. I got inspired by Vegan Bodybuilding & Fitness-book and am currently working out five days per week and eating a whole bunch of vegan foods. I've been a vegetarian for more than 10 years. I don't buy any animal based foods and my nutritional program consists of 100% animal free foods, but I eat a bit of cheese every now and then... As mentioned earlier, I've been working out for quite some time, but I realized that I've reached the point where I won't be making any progress without a proper bodybuilding program. My aim is not to become a proper bodybuilder tho, but just to gain a bit of muscle. My aim is to be quite thin but muscular. I started off really skinny weighing about 123 lbs years ago. Currently I'm around 163 lbs and working my way towards my goal of 176 lbs. It's good to be here and I'm sure you guys will keep me inspired!

I'm 187 tall and weigh about 163 lbs. I eat about 4000 calories per day and train one hour/five days per week. I train my mid torso once per week. I eat 20% protein, 50% carbs, 30% fat consisting mostly of whole foods, but also some processed foods like soy sausages, soy yoghurt etc. I eat more or less six meals per day. I've been putting on about 4-5 kg of weight in about three months. I've gained some muscle but my stomach has grown quite a bit which worries me. My stomach and waist is starting to look a bit out of proportion and I'm having a hard time fitting in my trousers. It's not all fat, I guess my stomach is bloated too due to eating a fair bit of beans, peas and soy.... This is my first time on a proper mass building program, so perhaps this is normal? Will my stomach shrink once on a fat burning program? Thanks in advance for the info! -Patrik