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Drews training log (Australia)


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I have been vegan for 2 years and only recently starting strength training and monitoring my dietary intake. I seen a PT a few times and he had me doing a number of strengthening exercises including TRX work etc, but I can not really afford the cost at the moment. Advice about exercises, diet or anything would be awesome and greatly appreciated, thanks!

 

Age:24

Height: 6'2"

Weight: 74kg

*not sure what other measurements I should include

 

Monday (Arms)

*I supersetter a bicep exercise followed by a tricep exercise

EZ-Bar Curl - 20kg - 3 sets 10 reps

Cable Triceps Pushdown - 20kg - 3 sets 10 reps

 

Seated Hammer Curls - 8kg each arm - 3 sets 10 reps

Seated Triceps Press - 10kg - 1 set 10 reps

- 12kg - 2 sets 10 reps

 

Concentration Curls - 8kg each arm - 3 sets 10 reps

Dip Machine - Level 10 (not sure of weight) - 3 sets 10 reps

 

Food

Did not count calories this day

 

 

Wednesday (Legs)

Leg press - 80kg - 3 sets 10 reps

Barbell squat - Bar (warmup) - 1 set 10 reps

- 10kg - 2 sets 10 reps

Leg extensions - 25kg - 3 sets 10 reps

Dumbbell Lunges - 6kg each arm - 2 sets 8 reps

- 4kg - 1 set 8 reps

Standing barbell calf raise - 30kg - 30 sets 20 reps

 

Food

breakfast - 1/2 cup oats

1/2 cup soy milk

10g goji berries

 

post workout - vega recovery accelerator

Vega One smoothie w/ banana, spinach, rice milk, frozen berries, chia seeds, flaxseeds, coconut oil

 

lunch - 1.5 cups steamed brocolli

1 cup mashed potato

40g cooked brown rice

220g baked beans

400ml breakfast juice (zero added sugar, 100% fruit)

 

dinner - ***had to skip dinner but would of had

'mince' with facon, kale, frozen peas, onion, mushrooms ~ approx 40g protein

side of rice or mash

 

snacks - 50g raw mixed nuts

20 seedless green grapes

1 cup soy with 1/2 scoop vega one

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