My training "diary"

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EdensDemise
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Joined: Fri Aug 02, 2013 2:09 pm

My training "diary"

#1 Postby EdensDemise » Tue Aug 13, 2013 10:37 am

since my first month of gym is passed i should make a kind of diary too about my training and diet.
my goal is to build mass, so basically my training is based on:
10-15 minutes cyclette
biceps barbell curl (15kg for now) 10 x 3
barbell squat (15kg) 10 x 3
Lat pulldown- behind nack- 25 kg 15 x 3
seated row machine 25kg 15 x 3
cable pullover 30kg 10 x 3
roman chair leg raises for abs 15 x 3
chest fly machine 20kg 10 x 3
leg press 35kg 15 x 3
gluteus machine 35kg 15 x 3 each legs
cable curls 30kg 10x3
abs 30x3


i make every rep slow and concentrate about the muscle so i can feel it "burn" at the end of the rep.

i am 22 yrs old 180cm 77kg

basically my diet is made of 4-5 meals
when i finish my training (generally at 8:30 am) i drink sun warrior protein pwders shake with soymilk plus fruits (peach, or strawberrys or bananas) then i cook a carbo-proteic meal after one hour of the trainingfor example today i hate 150g of rise + 150gr, i slept a few hours and at 13:30 i drank another milk shake + proteins and spelt "biscuits" with some fruits then
when i finish to drink i start to cook peas-100gr and soy schnetzel-150 (100gr contains 50gr of protein), i will divide this meal in 2 for 5pm and then for 8pm and before to go to sleep (generally midnight when i dont workout) i drink anther protein shake.
in the days of rest i make simple cardio and walk 3 hours in parks or woods and try to eat less carbs.

tell me what do you think.
looking forward to put my pictures of before and after in a few months
Respect for nature and innocent life, the end of human over human oppression. A peaceful world can evolve after animal liberation.

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C.O.
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Re: My training "diary"

#2 Postby C.O. » Tue Aug 13, 2013 9:29 pm

Nice start to your journal, I like the variety in your routine.

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EdensDemise
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Re: My training "diary"

#3 Postby EdensDemise » Wed Aug 14, 2013 2:38 am

a lot of people told me is monotonous.
so i guess i will try with this:

MONDAY AND FRIDAY
Squat 3x12
Leg curl 3x10
barbell bench press 3x12
barbell row 3x12
incline bench barbell press 2x12
Lat machine 2x12
barbell curls 2x15
push down 2x15
leg press 2x15
gluteus machine 2x15
Abs 3x15

Wednesday
lunges with dumbell 3x12
Leg curl 3x12
dumbell incline press 3x12
dumbell bent over single arm 3x12
dumbbell shoulder press 2x12
inverse Lat machine 2x12
dumbbell Curl 2x15
cable curls 2x15
seated row 2 x15
Abs 3x15
Respect for nature and innocent life, the end of human over human oppression. A peaceful world can evolve after animal liberation.

dmax622
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Joined: Wed Aug 14, 2013 5:44 am

Re: My training "diary"

#4 Postby dmax622 » Wed Aug 14, 2013 7:56 am

Nice workout.
I'm focussing on weight loss a little bit more, that's why I'm trying a vegan diet. Hopefully I'll see results soon!

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EdensDemise
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Re: My training "diary"

#5 Postby EdensDemise » Wed Aug 14, 2013 1:42 pm

dmax622 wrote:Nice workout.
I'm focussing on weight loss a little bit more, that's why I'm trying a vegan diet. Hopefully I'll see results soon!

a vegan diet is the best way to lose weight and stay clean.
by the way for "nice workout" you mean the first or the secnd schedule?
Respect for nature and innocent life, the end of human over human oppression. A peaceful world can evolve after animal liberation.

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EdensDemise
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Re: My training "diary"

#6 Postby EdensDemise » Thu Aug 15, 2013 3:30 am

today i made the "wednesday" training workout.
diet
postworkout(8am) shake with soymilk almondbutter and sunwarrior protein.
at 9:30 rise+seitan with yoghurt spicy sauce and curry
at 1pm i will eat 100gr of wheaty smoked veganslices
at 5pm fruits and a bit of almonds
at 8pm 200 gr of smoked tofu and salad with soygranulat
at 10pm or 11pm before to sleep another proteic shake
Respect for nature and innocent life, the end of human over human oppression. A peaceful world can evolve after animal liberation.

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EdensDemise
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Re: My training "diary"

#7 Postby EdensDemise » Sat Aug 17, 2013 1:23 pm

bodyfat 17%
my goal is to arrive to 15% at the end f september with this training program plus 30 minutes of cyclette+3hours of fast walking in the days off!
let's see :D
Respect for nature and innocent life, the end of human over human oppression. A peaceful world can evolve after animal liberation.

GeorgeP
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Joined: Wed Oct 30, 2013 9:17 am

Re: My training "diary"

#8 Postby GeorgeP » Sat Nov 02, 2013 4:12 am

Hello! How are you?

From what I know, soy has to much estrogen and that is not good for us guys. I am telling you this because yu seem to eat a lot of it. I would skip all soy products. I have had my share of soy when I was vegetarian, but now I dont eat at all.
You definately need more carbs to build muscle. Natural sources of high carb foods are: rice, potatoes, oats, etc. These are not good for someone who wants to lose weight, but for someone who ant to build mass. You are supposed to eat carbs after training.
Before training, you are supposed to eat healthy fats: coconut, avocado, soaked nuts (walnuts, pecan nuts, almonds).

Another simple rule is: try to have your proteins in the morning, carbs at noon, fats in the evening.

You can find medium content carbs, protein/fats and fibre in: nuts, seeds, lentils, peas, buckwheat, quinoa, millet.


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