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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Thu Sep 12, 2013 11:57 am 
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Manatee
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Run – Tempo ~ Fasted

DISTANCE 5.04 mi
DURATION 54m:32s
AVG. SPEED 10:50 min/mi
MAX. SPEED 8:20 min/mi
CALORIES 618 kcal
HYDRATION 1.00L
AVG. HEART RATE 165
MAX. HEART RATE 179
Heart rate zone Duration
1.WARM UP (114 – 126) 0m:06s
2.FAT BURNING (127 – 139) 0m:57s
3.AEROBIC (140 – 151) 3m:58s
4.ANAEROBIC (152 – 164) 10m:37s
5.MAXIMUM (165 – 178) 38m:21s
WEATHER Clear night
WIND 3.1 mph ↑
TEMPERATURE 70°F
HUMIDITY 68%
Stretching 20 minutes

*This was a good run. It felt good, strong, I payed most of attention to form. I the heart rate zones look good for this run, but I believe I could have pushed harder. I didn’t really reach my threshold. I can feel the progress but I can also know that my muscles aren’t working as effectively as my aerobic system is. I guess patients and progress is all that’s going to fix that now though.. sigh.

Image

Trail Riding 1.15 hours mostly technical stuff.

Sorry no stats, I guess had my heart rate monitor on to tight this morning and it cut into the skin. It was stinging by the time I got to the trail so I ditched it. Image


I”ll just show my training ground today..

Image

Stats:

Fasted Blood sugar 89
Fasted Post run blood sugar 130
Blood pressure 115/85
Rested Heart Rate 48
Hydration:

Prerun 8 oz
Post run 16 oz
Post cycling 16 oz
Total for the day 64 oz
Supplements:

1 zantrax prerun
1 multi
extra vit K
Sleep 6:44 hours @ 85% efficiency

Total Training Time 2.45 hours

Recovery practices:

60 minute sports massage
30 soak in a hot tub with epsom salts

Image

Calorie Totals:

Burned 2577
Consumed 1220
Deficit 1357
Fat 27
Carbs 163
Protein 76
Breakfast ~ post run

Herbal coffee an soy creamer
Protein smoothie w/ protein powder, 1/2 cup tropical frozen fruit, 1/2 cup unsweetened almond milk, 1 cup fresh spinach and ice.

Lunch ~ post cycling

Red curry mung beans w/ tofu, sweet peas, sweet onions, red peppers, spinach.

Snack ~ Hot chili an caramel popcorn

Dinner

2 enchilada’s made with corn tortillas, mexican tofu crumbles, fresh corn, red peppers, onions, almond mozzarella cheese and enchilada sauce. w/ vegan sour cream.

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Sat Sep 14, 2013 4:59 am 
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Was looking for a way to make my diet less boring.... Actually those recipes are perfect xD. I'm taking notes!
I will try the tofu curry today, or some mex food D:

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Sat Sep 14, 2013 9:58 am 
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Easy Run, relaxed pace and heart rates

DISTANCE 4.81 mi
DURATION 1h:02m:37s *including cool down time.
AVG. SPEED 11:01 min/mi
MAX. SPEED 9:34 min/mi
CALORIES 542 kcal
HYDRATION 0.88L
AVG. HEART RATE 140
MAX. HEART RATE 154
Heart rate zone Duration
2.Recovery zone (127 - 139) 21m:48s
3.AEROBIC (140 - 151) 39m:12s
WEATHER Clear morning
WIND 5.6 mph ↙
TEMPERATURE 70°F
HUMIDITY 100%

Other then this I mostly ate all day.. and studied. Busy day just not an active day.

Stats:

Fasted Blood sugar 103 *this is a little higher then normal
Fasted Post run blood sugar 1o1 *This is good an easy run shouldn't blood sugar levels
Blood pressure 115/75
Rested Heart Rate 48
Cardiac Stress level 2% (that's very good it's means I'm not stressed.)
Post run keytones test for negative *excepted for an easy run.
Hydration test prerun showed mild dehydration and post run moderate to severe. I'm having issues hydrating this week not really sure why. Simple neglect.


Hydration: This only accounts for water & smart water.

Prerun 8 oz
Post run 16 oz
Total for the day 56 oz
Supplements:

1 zantrax prerun
1 multi
extra vit K
Sleep 6:26 hours @ 84% efficiency

Total Training Time 1 hour

Notes: I'm I will be adding full panel tests after training starting about Wednesday. I really should have started that this weekend but the test strips can't be bought here in town. They need to be ordered and that order hasn't come in yet. This will be added to see how my body handles the longer runs and harder training.

As it is I'm training my runs fasted, which isn't that bad as long as I stay under 10 miles. But I need to start pushing that mileage up and that will mean putting my body under more and more stress. It also means I have to start learning what I can eat and digest with out any problems pre and in training. Before my back injury (and remember I'm talking about training that took place way over a year ago and prior to being injured and getting sick) .. I could eat anything I wanted and train without any problems. But since the injury I've developed stomach problems. If I'm not careful what I eat I get sick and that's when I'm not training and the stress of running over two hours and cycling and it the limited diet and stomach problems become harder to manage. I need to learn what I can eat while trialing. It's also important to know what my body is using as energy, if it's using muscle.. ect. and how it's handling the stress. The tests will give me some insight into some of that.. or my coach.

Image

Calorie Totals:

Burned 2716
Consumed 2049
Deficit 667
Fat 76
Carbs 191
Protein 96

Notes: My metabolism is improving, no I need to make sure I keep my cals up high enough to support that.

Breakfast ~ post run

Herbal coffee an soy creamer
Protein smoothie w/ protein powder, 1/2 cup tropical frozen fruit, 1/2 cup unsweetened almond milk, 1 cup fresh spinach and ice.

Lunch ~ Image

Lunch was kinda funny.. Jimmy’s Egg. It was easy to order vegan! Like our waitress was great! That had no problems making me a special order. LOL, I just ordered an omelet plate without the eggs and cheese. What was funny though was that when she brought me my plate she goes, "That actually looks good! I could eat that. I'm not a vegan and I could still eat it." She looked so surprised! Like because the plate was vegan it was somehow going to be transformed into some kind of weird food. It couldn't possibly be plain food without meat or dairy. She just had this OMG vegan people can eat normal food look! Like she had just realized I wasn't an alien or something. :)

Hashbrowns w/ ketchup, mixed veggies {spinach, mushrooms, onions, peppers, black olives sauteed}, and fresh fruit. 2 cups black coffee.

Snack ~ gluten free vegan cheesecake with berries.

Dinner ~ Image

Hunan tofu,veggies and nuts in a lettuce wraps w/ brown rice.

Image

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Last edited by Kora on Sat Sep 14, 2013 12:38 pm, edited 2 times in total.

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Sat Sep 14, 2013 10:09 am 
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Rigelol wrote:
Was looking for a way to make my diet less boring.... Actually those recipes are perfect xD. I'm taking notes!
I will try the tofu curry today, or some mex food D:


I love Mexican. I do cheat a little when I cook Mexican foods. I buy this.. Image

It'a already seasoned, and in can be used a like a 100 different ways. It also despite what it looks like doesn't attempt to taste like meat. It's just a well seasoned mexican flavors. I don't really get why people would want to eat vegan food that taste like meat?? LOL so normally I avoid vegan food that look like meat, but despite what it looks like no meat flavor. :)

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Sat Sep 14, 2013 3:09 pm 
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That's unfair, we don't have so tasty stuff here xD! It looks like texturized soy, sometimes i make it in chili sauce :D, as i told i have to get back in the kitchen... i wasn't so bad at cooking!

Kora wrote:
I don't really get why people would want to eat vegan food that taste like meat

Completley agree with you, actually i became vegan also because i never liked meat. I began to ask my mom from where it came from the age of 6 and first time i went vegetarian was quite lol xD

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Sat Sep 14, 2013 7:07 pm 
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All of your food looks amazing! :) And I love your running trails! I also come across the occasional deer when I go out for a run :)


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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Sat Sep 14, 2013 8:27 pm 
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Rigelol wrote:
That's unfair, we don't have so tasty stuff here xD! It looks like texturized soy, sometimes i make it in chili sauce :D, as i told i have to get back in the kitchen... i wasn't so bad at cooking!

Kora wrote:
I don't really get why people would want to eat vegan food that taste like meat

Completley agree with you, actually i became vegan also because i never liked meat. I began to ask my mom from where it came from the age of 6 and first time i went vegetarian was quite lol xD


I actually try not to spend much time cooking! I like recipes are that are simple and fast, but also very fresh.

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Sat Sep 14, 2013 8:35 pm 
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Neraida wrote:
All of your food looks amazing! :) And I love your running trails! I also come across the occasional deer when I go out for a run :)


Thanks!! I love trail running. I love seeing the deer and I see lots of turtles! I have this crazy collection of pics of the wildlife around me.

Image

I always try to get pics that seam to capture I think are their personalities. :)

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Sun Sep 15, 2013 6:16 pm 
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Run ~ long base

DISTANCE 10.03 mi
DURATION 1h:57m:10s
AVG. SPEED 11:58 min/mi
MAX. SPEED 10:40 min/mi
CALORIES 1090 kcal
HYDRATION 1.26L
AVG. HEART RATE 146
MAX. HEART RATE 158
Heart rate zone Duration
1.WARM UP (114 - 126) 1m:24s
2.RECOVERY (127 - 139) 9m:01s
3.AEROBIC (140 - 151) 1h:14m:41s
4.ANAEROBIC (152 - 164) 31m:24s
WEATHER Mostly clear morning
WIND 5.6 mph ←
TEMPERATURE 64°F
HUMIDITY 72%

Image
IDK even know wth happen here. It happened while running. It felt like something bit me but looked like a bruise, then later in the day it start to look more like a bulleyes, IDK.. hurt like hell though. It burned for hours.

Image

Stats:

Fasted Blood sugar 102 Post run but still fasted blood sugar 111
Blood pressure 115/75
Rested Heart Rate 53
Cardiac Stress level 2% (that’s very good it’s means I’m not stressed.)
Post run keytones test 40 moderate
Hydration test *severely dehydrated *Anytime you can piss dark, rusty pee you have fucked up. I fucked up. I chronically under hydrated for like a week. I knew I wasn't well hydrated and ignored that and went for a 2 hour run with no water. That's something I know better then to do, but once I get dehydrated I kind of loose that will to want to drink anything.
Hydration: This only accounts for water & smart water.

Prerun 6 oz
Post run 16 oz
Total for the day 72 oz
Supplements:

1 zantrax prerun
1 multi
extra vit K
Sleep 6:30 hours @ 88% efficiency
Total Training Time 2.20 hour

Notes: My hydration level was way off today, so I didn't get to go ride. It just wouldn't have been a good idea. Instead I spent the day hydrating and resting, post run.

Calorie Totals:

Burned 3101
Consumed 1652 + 200 calories in wine
Deficit 1249
Fat 63
Carbs 202
Protein 79


Breakfast ~ post run
Herbal coffee & soy creamer
Vegan protein w/ 1 cup blueberries & 1 handful of spinach

Image
Snacks ~ Living raw kickin cayenne truffles ~ mmm.... spicy chocolate balls :zunge:

Lunch ~ Nachos & beer during the game.
tortilla chips (small amount) w/ lots of mexican tofu crumbles, onions, peppers, salsa, tomatoes, spanish rice, almond cheese & vegan sour cream.

Dinner ~ Image
Casaideas with left over #hunan grilled onions and peppers, almond cheese with coconut cream, fresh herbs. With red wine .. lots of wine, which really didn't help my hydration issues.

Image

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Mon Sep 16, 2013 10:40 am 
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Hiking

DURATION 3h:04m:48s
AVG. HEART RATE 105
MAX. HEART RATE 131
WEATHER Mostly sunny
WIND 7.5 mph ↑
TEMPERATURE 72°F
HUMIDITY 60%
*This should have been an easy hike, but I was very tired and it really seam to drag on forever! Still I enjoyed it. There was really no training purpose to this. It was just a hike.

I did have a very close encounter with this guy! He was very aggressive and not at all happy to have me in his personal space! I most of the venomous snakes in our area I can identify fairly easy. This one I’m not sure about though. He’s under some brush, in a very shaded dark area so I couldn’t get a good look at this eyes or mouth. He did appear to have the more sloped head and not rounded. Looking at the pictures, which I took from a distance and zoomed in for, I still think he has that sloped head, but the eyes look more rounded then cat eyed to me so maybe the angle just the angle.

If someone knows what type of snake this please tell me. I’m trying to make an effort to learn all the snakes in the area.

Image

Image


Supplements:

1 zantrax prerun
1 multi
extra vit K
Sleep7:05 hours @ 92% efficiency

Total Training Time 3:04 hour

I didn’t track my food or stats today. It was sort of a rest day. Tomorrow I start a 3 week cut, so I took today to relax a little.

Image

I did have this beautiful and very delicious lunch at Thia Thia Asian Bistro in Norman though! It’s one of my favorite places to eat in that area. It’s a coconut veggie soup with fresh veggie rolls.

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Mon Sep 16, 2013 1:01 pm 
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The Arizona Cut ~ 3 weeks ~ Plan

The Arizona 3 week cut.

Goal:

To lose 10 lbs.
Not to lose any muscle mass.
Reestablish a habit of lifting 4 days a week.
The Diet Plan:

Cycle my calories between 1,200 to 1,600 based upon the amount of calories burned daily.
1,000 to 1,500 calorie deficit per day.
Stay with my current vegan diet, but eliminate as much processed foods as possible.
The goal is eat mostly nutrient dense foods.
Raise protein intake to 100 grams a day.
No cheat meals or days for the 3 week period.
Exercise:

Run 6 days a week, 3 long runs, 2 speed runs, 1 recovery run.
Weightlifting 4 days a week using the ws4sb program.
Duathlon training 3 days a week, to co-inside with speed and recovery running days.
Back prehab and sore strengthening 4 days a week.
This to take in consideration:

Because I’m only a few months back from an injury and very long lay off my back is not yet strong enough to truly do maximum effort lifting. So I want be maxing, which will help to not over over tax my cns. Also for this same reason I still have some issues with my metabolism so I will need a much lower calorie diet then would be normally recommended in order to lose 10 lbs in 3 weeks.

Monday

Max-Effort Upper Body

A. Max-Effort Exercise – work up to a max set of
3-5 reps in one of the following exercises:
» Thick bar or regular barbell bench press
» Barbell floor press
» Rack lockouts / Suspended chain lockouts
» Incline barbell bench press (regular grip or close grip)
» Close-grip bench press
» Weighted chin-ups
» Band bench press (*recommended for not-so-skinny
bastards)

B. Supplemental Exercise – perform 2 sets of max
reps in one of the following exercises. (Choose a weight
you can perform for 15-20 reps on the 1st set. Use the same
weight for both sets and rest 3-4 minutes between sets).

» Flat DB bench press (palms in or out)
» Incline DB bench press (palms in or out)
» DB floor press (palms in)
» Barbell push-ups (wearing weighted vest)
» Blast strap push-ups (wearing weighted vest)
» “Criss-cross” chain push-ups
» “Triceps death”
» Chin-ups (don’t perform these if you chose to do
weighted chin-ups for your first exercise)

C. Horizontal pulling / Rear delt superset – Superset
one exercise from “Group 1” with one exercise from “Group 2″


Perform 3-4 supersets of 8-12 reps of each exercise.
Group 1

» DB rows
» Barbell rows
» Seated cable rows (various bars)
» T-bar rows
» Chest supported rows

Group 2
» Rear delt flyes
» Scarecrows
» Face pulls
» Seated DB “power cleans”
» Band pull-aparts

D. Traps – Perform 3 – 4 sets of 8-15 reps of one of the
following exercises:

» DB shrugs
» Barbell shrugs
» Safety squat bar shrugs
» Behind the back barbell shrugs

E. Elbow flexor exercise – Perform 3-4 sets of 8-15
reps of one of the following exercises:

» Barbell curls (regular or thick bar)
» DB curls (standing)
» Seated Incline DB curls
» Hammer curls
» Zottmann curls
» Iso-hold DB curls

Tuesday

Dynamic-Effort Lower Body
A. Jump training – choose one of the following exercises and perform 5-8 sets of 1-3 jumps:

» Box jumps
» Vertical jumps
» Broad jumps
» Hurdle hops (jump over hurdle and land on ground)
» Box squat into box jump
» Depth jumps (onto box)
» Weighted Reactive box jumps

B. Unilateral exercise (w/ added ROM) – choose one
of the following exercises and perform 2-3 sets of 8-10
reps:

» Bulgarian split squats, front leg elevated (holding DB’s
or with a barbell)
» Barbell reverse lunge, front foot elevated
» Barbell reverse lunge w/ knee lift (front foot elevated)
» Step-ups (box height slightly above knee)

C. Hip extension exercise – choose one of the following exercises and perform 3 sets of 8-12 reps:
» 45-degree hyperextensions
» Reverse hyperextensions
» Pull-throughs
» Swiss ball back bridge + leg curl
» Glute-ham raises
» Romanian deadlift
» Forward sled dragging, upright posture (3 sets of 30
yards)

D. Weighted Abdominals – choose one of the following exercises and perform 4 sets of 10-15 reps:
» DB side bends
" Offset barbell side bends
» Barbell Russian twists
» Low cable or band pull-ins
» Hanging leg raises
» Weighted Swiss ball crunches
» Spread-eagle sit-ups (holding DB over chest)
» Standing sit-ups (using a band or a high pulley)

Thursday

Repetition Upper Body
A. Repetition Exercise – choose one of the following
exercises and perform 3 sets of max reps OR 4 sets of 12-
15 reps:

» Flat DB bench press (palms in or out)
» Incline DB bench press (palms in or out)
» DB bench press on Swiss ball (palms in or out)
» DB floor press (palms in)
» Push-up variations
» Chin-up variations
» Barbell bench press (55-60% of 1RM)

B. Vertical pulling / Rear delt superset – Superset one
exercise from “Group 1” with one exercise from “Group
2.” Perform 3-4 supersets of 8-12 reps of each exercise.

Group 1
» Lat pulldowns (various bars)
» Chin-ups (don’t perform these if you chose to do chinups for your first exercise)
» Straight arm pulldowns

Group 2
» Rear delt flyes
» Scarecrows
» Face pulls
» Seated DB “power cleans”
» Band pull-aparts

C. Medial delts – choose one of the following exercises
and perform 4 sets of 8-12 reps
:
» DB lateral raises
» L-lateral raises
» Cable lateral raises
» DB military press
DB side press

D. Traps / Arms superset – Superset one exercise from
“Group 1” with one exercise from “Group 2.” Perform 3
supersets.
Group 1 (Perform 8-10 reps)

» DB shrugs
» Barbell shrugs
» Safety squat bar shrugs
» Behind the back barbell shrugs

Group 2
» Barbell curls (8-10 reps each set)
» DB curls (8-10 reps each set)
» Seated Incline DB curls (8-10 reps each set)
» Hammer curls (8-10 reps each set)
» Zottmann curls (8-10 reps each set)
» Iso-hold DB curls (8-10 reps each set)
» DB triceps extensions (10-15 reps each set)
» Triceps pushdowns (15-25 reps each set)

E. Grip / Forearms – choose one of the following exercises:
» Wrist roller (2-3 sets of 2-3 reps)
» Thick bar or heavy DB holds (2-3 sets of max time)
» Plate pinch gripping (2-3 sets of 2-3 reps)
» Captains of Crush gripper (3 sets of max reps each
hand)
» Rice digs (3 timed sets)
*DON’T train your grip/forearms if you’re planning on
deadlifting the next day

Friday

Max-Effort Lower Body

A. MAX-EFFORT LIFT – work up to a max set of 3-5 reps
in one of the following exercises:
» Box squats (regular bar, safety squat bar, cambered bar,
buffalo bar)
» Free squats (regular bar, safety squat bar, cambered
bar, buffalo bar)
» Straight bar deadlifts (traditional style, sumo style)
» Trap Bar deadlifts
» Rack pulls (partial deadlifts)
» Tire flip – (remember, your max-effort lifts don’t necessarily have to be limited to just barbell exercises!)
*Bands and/or chains can be incorporated into all of the
above exercises for the not-so-skinny bastards.

B. UNILATERAL MOVEMENT – choose one of the following exercises and perform 3 sets of 6-12 reps:
» Bulgarian split squat variation (holding DB’s or with a
barbell)
» Reverse lunge variation
» Step-up variation
» Walking lunges
» Backward sled drags (3 sets of 30 yards)
» Forward sled drags, 45-degree angle (3 sets of 30
yards)

C. HAMSTRING / POSTERIOR CHAIN MOVEMENT –
choose one of the following exercises and perform 3 sets
of 8-12 reps:

» 45-degree hyperextensions
» Reverse hyperextensions
» Pull-throughs
» Swiss ball back bridge + leg curl
» Glute-ham raises
» Romanian deadlifts

Forward sled dragging (upright posture)

D. Ground-based, high-rep abdominal circuit – Example: sprinter sit-ups, V-ups, toe touches, hip thrusts.
Perform 10-20 reps of each exercise and go through the
circuit 2-3 times. Rest 1-2 minutes between circuits.

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Tue Sep 17, 2013 6:32 pm 
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You've been so active on the forum lately, its really great to see so much sharing of info going on here. I'm diggin it. Also you posted some really good food pics! Yum, and now im hungry.

-Dylan


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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Tue Sep 17, 2013 7:37 pm 
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C.O. wrote:
You've been so active on the forum lately, its really great to see so much sharing of info going on here. I'm diggin it. Also you posted some really good food pics! Yum, and now im hungry.

-Dylan


HA, I'm an insane food porn addiction!

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Tue Sep 17, 2013 7:46 pm 
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A little stormy today.

Just a little follow up post on the cut I posted earlier. I should have started that Monday but I was little behind on my studies and I only have 3 weeks before I leave for Arizona, SOoo I took Monday & Tuesday off training to catch on my studies. I will def start Wednesday. This way I can get that out of the way and really focus on the cut for the whole three weeks. This cut will very important to me, because I have a week of travel, followed by a duathlons scheduled for the next two weekends after I return. So this will the last three weeks I have to really push my diet and training, un-distracted before these two races.

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 Post subject: Re: Ravingrunner ~ Training and Diet Journal
PostPosted: Wed Sep 18, 2013 3:13 am 
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Location: Christchurch, New Zealand.
Great storm photo !!!

Have fun with the duathlons, what are the distances of them? I always liked racing them, the simplicity of their nature and structure appealed to me and the fact I didn't have to worry about getting kicked in the face in the swim.

Whereabouts in Arizona are you headed to?

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