mirrored Posted September 1, 2014 Share Posted September 1, 2014 Hey everyone. I'm really glad to have found this forum after being a vegan for 2+ years and lifting for a 3+ years now. It's taken me a lot of work and research to get where I'm at now with my regimen and diet but I'm always looking to improve! My main goals are to build muscle mass, regain chest strength after losing so much from taking a 3 month break from lifting, increase my really sad squat weight, and add definition to my lower abs (right now I only have a 4 pack). Weight: 145 lbHeight: 5"8 Monday & Friday: Bench 135 lb 3 sets x 10 repsMilitary Press 75 lb 3x10Triceps Pushdown - V-Bar 100 lb 3x10Bicep Curls 80 lb 3x10Barbell Bent-over Row 65 lb 3x10 Wednesday: Deadlifts 135 lb 3x10Skull Crushers 65 lb 3x10Hammer Curls 35 lb 3x10Dumbbell Lateral Raise 25 lb 3x10Front Dumbbell Raise 27.5 lb 3x10Lawn Mowers 75 lb 3x10 Monday/Wednesday/Friday: Leg Lifts 3x100Side Planks (each side) 3x1 minPush-up Planks 3x1 minBicycle Kicks 3x200Ab Wheel 3x100Hanging Leg Raises 5x15Inverted Sit Ups (with Gravity Boots) 1x25 Saturday: Squats 105 lb 3x10Leg Press 150 lb 3x10Barbell Lunges 60 lb 4x8 stepsLeg Curl 100 lb 3x10Leg Extension 120 lb 3x10Calf Raises 390 lb 6x12 Tuesday & Thursday: Run 12k Diet: Intermittent Fasting: Eat at 12 PM and 7 PM. 1 Veggie Burger5.5 oz of Quinoa3.5 oz of Black Beans3.5 oz of Brown Rice1 Large Salad with lettuce, kale, olives, carrots, bell peppers, artichoke hearts, green onions, beets, mushrooms, broccoli, cauliflower, spinach, brussels sprouts, celery, zucchini, & cucumber 2 Apples1 Banana1 cup of Cereal with Q'ia seeds & Almond Milk1 oz (28 g) of Cashews2 oz Pumpkin Seeds Thanks for any and all advice! Link to comment Share on other sites More sharing options...
C.O. Posted September 1, 2014 Share Posted September 1, 2014 Take a look at some of the athletes that keep a training journal here and compare workouts and meal plans. Maybe you'll start a journal with us here too? Link to comment Share on other sites More sharing options...
mirrored Posted September 2, 2014 Author Share Posted September 2, 2014 Take a look at some of the athletes that keep a training journal here and compare workouts and meal plans. Maybe you'll start a journal with us here too? Thanks for the tip! Starting a journal sounds like fun but between nursing school and other responsibilities, I may not have enough time to be regular about it. I'll definitely consider it though. Link to comment Share on other sites More sharing options...
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