alanwillsurvive
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Posts posted by alanwillsurvive
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Hey all,
Dropped of the last two weeks due to work and family commitments.
Diet was kept on check until the last 4 days.
I wouldn't say I ate unclean/bad, but I did eat a bit over my caloric intake.
At the end of the first month I weighed in at 90.5kg, dropped down from 95kg so
pretty happy about that.
Now with xmas on the way and have some time off, I'm back to it.
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Day 20
Got home after work and crashed for a bit, planned on going to the gym a couple of hours later.
Woke up so wrecked and didn't feel I had the energy for a full body session.
Glad I went. All my lifts went really well.
Flat DB Bench - 70kg x6
70kg x6
70kg x6
70kg x6
70kg x5
Squat - 95kg x6
95kg x6
95kg x4
95kg x2
Deadlifts - 100kg x5
110kg x5
120kg x4
I felt I could have gone 130 but back starter to curve a bit so left it for next week
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Day 15 - Day Off
Day 16 - Legs
Squats - warm up - 60kg x 1rep
set - 70kg x 12reps x 3sets
Leg Curls - set - 40kg x 15reps x 2sets
- 40kg x 7reps, couldn't complete 12 so dropped down to 30kg and completed the last 8reps
Leg Extensions set - 50kg x 20reps x 3sets
- 60kg x 20reps x 1set
Calf Press set - 100kg x 12reps x 4sets
Day 17 - Day off
Day 18 - Back/Biceps
Did not record this workout - forgot my notepad, should have lodged on my iphone but it completely slipped my mind.
Day 19 - Day off
Day 20 - Shoulders
Military Press - 40kg x10reps x 1set
45kg x7reps x 1set
45kg x6reps x 1set
Seated DB Shoulder Press - 40kg x 13reps
40kg x 10reps
45kg x 8reps
Standing DB Side Raises - 7kg each hand x 15reps x 2sets
10kg each hand x 15reps x 1set
10kg each hand x 10reps, couldn't complete so dropped to 7kg each hand, completed last 5reps
Upright Row - 25kg x 15reps
25kg x 10reps
25kg x 10reps
To be honest this week has been a crappy week so far. Not life wise just workout.
Diet is still on track.
I felt really tired and honestly could not be bothered on some days. I let some bs embarrassment idea into my thoughts and felt
uncomfortable with being a bit out of shape and really didn't want to be at the gym anymore.
Stupid really haha. I think I'm just tired from work and the extreme heat here in Australia at the moment and let the miniscule
crap bother me.
Felt like dropping the diet for a day but did not
Next week is a new week and will weigh my self at the start of it to see if I'm losing anything.
Guess I'll keep on trucking!
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Day 13 - 14 Off.
Should have done some cardio or something to keep body active but was to
occupied with life in general
Day 15 -
DB Bench Press - 50kg x3sets x15reps
Incline DB Bench Press - 40kg x3sets x15reps
DB Flys - 12.5kg each hand x15reps x3sets
Incline Cable Flys - 2x20reps x20kg each hand, 2x20reps x15kg each hand
Cable Rope Pulldowns - 40kg x8reps superset with 20kg x 12reps x 3 sets
At the end of this weeks cycle I'm going to start adding all the cardio and HIIT workouts I was
supposed to do from the start of this journal.
I'll weigh myself at the end and decide if needed.
Started to really feel drained lately before workouts but I think it just to do with Summer starting over
here and having to drink x10 bottles of water a day haha
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Day 12
Full Body -
DB Bench Press - 60kg x 6reps x2 sets, 65kg x6 x3 sets
Squat - W/Up - 60kg x3, 80kg x1, set: 85kg x6reps x3 sets
Military Press - 40kg x8reps, 40kg x6reps, 45kg x4reps.
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Day 10 - Off Day.
Day 11 -
Seated DB Press - 17.5kg each hand x 15 reps, 20kg each hand x13 reps, x9 reps, x8 reps
DB Side Raises - 7kg each hand x15, x15, x15 then 10kg x10
Upright Rows - 23kg x15, x15, x15
B/Over rear delt raises - 7kg each hand x12, x12, x12
Front Raises - 10kg each hand x12, x12, x12, x12
Shoulder Press machine - 100 reps at 27kg
Did not do Military press today as I am doing it tomorrow for the full body Bench, Squat, M/Press workout.
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Day 9
Deadlifts - 100kg x5, 110kg x5, 110kg x5, 110kg x5
DB Row - 25kg x10 x3
Lat Pulldown - 50kg x15, 45kg x15, 45kg x15
Seated Row - 30kg x25 x2
BB Curl - 20kg x12 x2
My lifts compared to the other week for this day felt incredibly weak.
I think it's because I added in deadlifts on back day this time.
My program suggested having it done on Leg day, but I knew I would get better lifts in
having it on back day.
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Day 8
Squats - 60kg x3 warmup then 65kg x12 reps x 3 sets
Front Squats - 40kg x12 reps x 2 sets
Leg Curls - 40kg x15, 40kg x15, 40kg x6 5 second pause then 40kg x2 then 30kg x 7reps
Leg Extensions - 50kg x20, 50 x20, 50 x15 pause 5 seconds then 50 x5
Calf Press - 60kg x15 x3sets
The fun part of the gym I attend is that it is three flights of stairs high. Walking up them is a pain,
walking down them after a leg session is murder
Felt reasonably ok today, felt a bit exhausted before I started but managed to push through it.
According to the program I'm following, it's got deadlifts on this day also.
From previous workouts I always throw them in on back day.
On to day 9
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Thanks JMF
To be honest I've stuck to these for the last seven days and still feel awesome.
I red you're advice but I chose to continue with these current macros because it's a diet/training program that
I am following.
I promised to stick to this diet/training layout so I'm going to see how it works out.
It's supposed to be for four weeks, so we'll see how it goes.
Foods -
Bananas
Falafel
Black Beans
Brown Rice
Oat Milk
Oats
Spinach Leaves
Tomatoes
Red Split Lentils
Avocado
Sun warrior protein
Sugar Free RedBull
Totals - Protein: 112.8g, Fats: 33.6g, Carbs: 273.4g, Fiber: 40.7g and Calories: 2096.5
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Day 7
DB Bench Press - 50kg x15, x11, x10
Incline DB - 40kg x15, x10, x8
DB Flys - 15kg each hand x15, x15, x15
Hi Cable Flys - 15kg each side x20, x20, x20, x20
Dips - Could not even get one. Well if you count a half assed dip then maybe.
triceps were so fatigued. Felt crap not being able to do it.
Cable rope pulldowns - 40kg x8 superset with 20kg x12, 50kg x8 superset with 30kg x12, 50kg x8 superset with 30kg x12,
50kg x7 superset with 30kg x12, 50kg x6 superset with 30kg x12
DB Overhead extension - 15kg x10, x12, x13
Well triceps were absolutely weak today. Gotta work on those fellas
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Day 5 + 6
No workouts.
Day 5 was supposed to be a rest day.
Day 6, gym closed earlier.
Unfortunately my gym is not 24hr.
Tried to get into a couple of 24hr gyms but because you need a keycard to get in at night, no chance.
It's crap that some 24hr gyms require a key pass to get in, only because I couldn't get in
to any for a one off session, but for safety it's great lol.
Diet still on track, feeling quite well
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Day 4 -
Full body compound day.
DB flat bench press - warm up, 50kg x 6 - set - 60kg x6, 60kg x6, 65kg x5, 65kg x6, 65kg x6.
Squats - warm up, 60kg x3, 70kg x2 - set - 80kg x6, 80kg x6, 80kg x6, 90kg x3, attempted 100kg failed.
Military Press - 40kg x8, 40kg x6, 40kg x5.
Was unsure how my squats were going to go as during the week of testing my maxes I was extremely sore for the
following few days.
It actually turned out alright. Four days into eating the exact same thing and tracking everything and I feel good.
Felt really good going into the gym today.
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Day 3 -
Today was supposed to be an off day according to my program.
Did some light cardio after work just to keep motivated daily.
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Day 2.
Military Press - 40kg x10, 40kg x8, 40kg x7
Seated DB Press - 10kg x15, 15kg x15, 15kg x12, 15kg x12
DB Raises - 4x 7kg each hand x 15
Upright Rows - 20kg x15 x3
Bent over rear delts - 7kg each hand x12reps x 3 sets
Front Raises - 7kg each hand x12reps x 2 sets
Ate a little bit under today. Didn't really stop to eat throughout the day
so had to cram it all in towards the later part of the day.
On to day 3
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Day 1 - 16/11/15
Lat pulldown - 40kg x15, 65kg x15, 50kg x15
DB Rows - 25kg x10, 20kg x10, 25kg x6, 20x4
Seated Row - 40kg x25, 30kg x25, 30kg x25
DB Curl - 10kg each hand x 12reps x 3 sets
BB Curl - 18kg x12 x2sets
Hammer Curl - 2x12x 5kg each hand
10min Liss on treadmill
Today's workout was a bit all over the shop.
Worked late and had just made it into the gym before it closed.
Changing my workouts to mornings from now on.
Change of food, tons of water, feeling good
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Spent the entire week getting my max lifts.
I've worked my program around the main lifts.
Was going to start my program seven days ago but since I have not lifted anything in quite a long time, I thought
I'd get everything right.
Squat - 122kg/268lbs
Bench - 85kg/187lbs
Deadlift - 150kg/330lbs
Military Press - 42kg/92lbs
Clean - 45kg/99lbs
Feel like crap posting starting photos but hey.. needs to be done
Sore as hell after the first week but pumped to start from scratch tomorrow
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Hey,
Two years ago, back to the non vegan days, if I was not eating about 190-220g of protein
Nothing would grow on me. I went a while around 160-170g mark and my strength suffered
Greatly.
This is the first time I'm going this low. The reason being is because every vegan lifter and every
article/video I have viewed created by one have all stuck to a lower protein intake and a really
High carb intake.
Yeah I knew eating 1700 would be a bit low. My maintenance level is roughly about 2600 so I'm going to change it to about 2200. I guess it's impatience
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Hi,
Finally decided to kick my butt back into shape.
I am 28, 183cm tall and weigh 207lbs.
Goal: Get weight down to 170lbs, get my overall cardio up to scratch.
Hoping to hit about 180lbs by the end of the year.
I guess you could say this journal is a must for me. There have been times in the past where I have
put on weight but managed to lose it quite easily a few weeks after.
This is the first time in years that I have got to this weight level.
I've started breathing heavily more, getting tired/loss of energy extremely quickly and experiencing
anxiety a crazy amount more than in previous years.
I don't really have any specific evidence that points to my weight triggering these issues, but I have never felt
like this before until I gained the weight
Training will be 6-7 days a week.
Some of those days will be just a light cardio session, the others lifting sessions.
Will post as each day approaches.
Also will be posting starting pics end of tomorrow night.
Diet - Starting out at about 1800 calories, while watching body weight and energy throughout workouts to determine
if I will be upping calories.
Specifics - Protein:150.8 Fat:29.4 Carbs:189 Calcium:655.5 Fiber:36.5 Calories:1711.5
Do or die time
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Hey all,
I noticed that there was another SOY post but did not want to hi jack it because it's main topic was the keto diet.
I'm currently drinking soy milk. I've read the pros and cons and the articles that say I'm going to turn into a female.
That would be a change ha!
Anyway I would love to get info from real world people who have been on soy diets for quite a while.
Any changes, feeling different etc
My main concern was calcium hence why I am drinking Soy milk. I have found it the easiest way to reach 1000mg daily.
So I planned on drinking 250ml in the morning with my shake and same thing at the end the day. 500ml for the day.
Currently cutting:
Age:28, Heights: 182cm, BW: 93kg
Macros: Pro:134.1g, Fat:50.1g, Carbs:204.6g, Cals:1910.5, Calcium:1213mg, Fiber:41.25g.
If I remove 250ml then calcium would drop to 813mg which is still pretty close to target anyway.
Thanks !
Nutrition Question - Can I see what you typically eat?
in Health & Nutrition Programs
Posted
Late to the party
6.30/7.00am -
1 Banana
2 Scoops Sun warrior protein
250ml Oat Milk. Cannot stand almond milk, don't know how some of you drink it lol
12.00/1.00pm -
100g Falafel
125g Brown Rice
50g Avocado
5.00pm/6.00pm -
100g Black Beans
200g Cherry tomatoes
125g Brown Rice
8.00pm/9.00pm - Can be later -
100g Red Split Lentils
100g Falafel
50g Spinach Leaves
130g Tomatoes
Last meal -
2 Scoops sun warrior shake
100g Strawberries
Totals: Pro: 151.4g, Fat: 24.4g, Carbs: 207.2g, Calcium: 445mg, Fiber: 34.4, Calories: 1988