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Fruitbat's log
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Author:  Fruitbat [ Sun Aug 15, 2004 6:36 pm ]
Post subject:  Fruitbat's log
Mary was interested to know what I was up to recently exercise-wise...

Every morning I HAVE to do some form of exercise to get me aake and feel ready for the day and as the pool has been closed on campus at 8 whih is when I usually go - I have had to find an alternative - there not being enough time to go to the gmy before work - so every morning starts with a short run. Mondays, Wednesdays and Fridays I run farther than Tuesdays and Thursdays when I run carrying 0.5kg dumbells. I always follow up my run with a 10 minute bum workout and 5 minute ab workout (I alternate 2 workouts)

During my lunch break I go swimming - it is a 25 yard pool and I swim 60 lengths non-stop in 15 sets of 4 - each set i do 1 length breast and 3 crawl. 60 lengths is easy and if i had more time and it wa sless crowded would be tempted to do more like i do sometimes during term-time mid-afternoon. Occasionally when I feel very eneretic and I am enjoying it, I have been known to swim 160lengths in the same pattern with only one rest for 2 minutes at 100.

Afer work I go to the gym and my workout varies greatly according to energy levels and what I have done the day before. I always alternate on a daily basis cardio interval training and cardio constant effort on teh X-trainer. Some days I do only cardio and every other day I do cardio then weights - alternating a upper body and lower body workout. As I go running I ddont use the treadmill anymore except on weekends- I avoid the step maching because I heard that although it is excellent workout it can bulk up your arse and I like mine the way it is - I want it toned not huge as I think it is big neoguh as it is! I cycle less than I used to for the same reason - for a toneb arse apparently it is best to work the glutes through leg work rather than arse work! I do more rowing and arm-bike than I used to which is good for helping to build up my arms.

My weights program is varied and challenging - I am still trying out the workouts in this brilliant book I bought "fitness for life" by personal trainer Matt Roberts which is full of programs to meet all ends and even for specific sports like ski fitness and golf - so I like to try out his workouts. Because it is the end of the day I often leave the gym sooner than I would like to purely because I just want to go home but when term starts I plan to follow the 3 week upper body for women program to see the result. I do high reps with low weights as I want to be toned rather than built up.

I feel great!

On weekends I like to go to the gym in the morning and I usually do one of the harder workouts form my book involving cardio at the beginning and then a series of resistance exercises repeated several times or else cardio and several resistance exercises alternated. I follow up my gym session with a relaxing swim (I find 60 lengths easy).
Author:  Mary [ Sun Aug 15, 2004 8:52 pm ]
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Sounds like you have a really healthy mix of cardio and weights going there. Every day! Wow, there I was thinking I was active recently. Still planning on taking a couple of days off a week. (But then I am lazy!)

I do envy the swimming. Best excercise in the world.

Oh aye, in one of your posts you mentioned having visible abs. I am aiming to see mine one of these days! Specially since you say your problem areas were the same as mine. So if you can do it, I can too. Thanks!
Author:  Fruitbat [ Mon Aug 16, 2004 7:06 pm ]
Post subject: 
Monday the 16th August 2004

Run 25 minutes followed by Bum workut and Tum workout #2.

Bum workout is: 40 glute raises each leg; 2 times 40 abductor raises each leg; 40 glute raises each leg again; 25 squats

Tum workout #2 is: 20 reverse curls; oblique bridge 60s; 20 crunches; bridge 60s; 20 reverse curls; oblique bridge other side 60s

Breakfast of fruit

1PM: 60 length swim usual pattern (25 minutes)
Lunch: huge salad with spinach, watercress, cabbage, baby corn, red pepper, sprouted mugn beans, fresh raw peas from the pod, organic vegan Orange and Balsamic dressing ; with 2 Biona vegan spring rolls containing among other things - tofu

5PM: Cardio workout: 12 minutes 85%mhr cycling (resistance 6); 12 minutes 85%rhm run (gradient 1%); 1 minute 90% alt with 1 min 70% Xtraining repeated 6 times; 1km rowing as fast as poss; 1 km run as fast as poss
Ab workout series non-stop: 20 crunches; 20 oblique crunches; 20 reverse curls; 20 full-crunches; 20 oblique crunches each side; 20 side to side contraction things (dunno wot they r called); 20 v-ups; 20 flutter kicks in a V; 20 v-ups
Supper: Waldorf salad with a difference: cabbage peas carrot celery apple mixed nuts (walnut hazel brasil almond) Plamil Organic vegan mayo; oat cakes with B12 spread; apple for dessert
Author:  Mary [ Mon Aug 16, 2004 7:12 pm ]
Post subject: 
Do you have snacks during the day? If so, what are they?

I should really ressurect my food log...
Author:  Fruitbat [ Mon Aug 16, 2004 7:22 pm ]
Post subject: 
no time for snacks at the mo but when my life is different i will sometimes have fruit snack or a soy yoghurt with linseeds or soy milk and a handful of almonds.
Author:  Mary [ Mon Aug 16, 2004 7:27 pm ]
Post subject: 
Quote:
20 v-ups; 20 flutter kicks in a V; 20 v-ups


What are these?[/quote]
Author:  Fruitbat [ Mon Aug 16, 2004 7:45 pm ]
Post subject: 
These are terms I use form gymnastics so may not be the correct name -

a V-up is lying flat on back and raising straight legs (using abs) and torso (using abs) so that hands touch toes and you are balanced on lower back and arse. Then controlled return to initial position and start again.

flutter kicks in a V-position: V up to the V then using your abs to maintain the V smalls alternate kicking back and forth legs straight .
Author:  Mary [ Tue Aug 17, 2004 8:39 am ]
Post subject: 
Sounds like you would be a natural at yoga. The V's are called the boat in yoga, and they really do work your abs like nobodies business. Something else you might like about yoga is that it is completely non competitive - you are just challenging yourself. And if you are very lucky you might even get a vegan yoga teacher. :roll: I did! Yoga is very friendly to veganism, although there are always people who will make excuses and forget that Ahimsa is part of the philosophy of the discipline.

Do you ever take a day off excercising? :shock: Glad you started a log. :)
Author:  Fruitbat [ Tue Aug 17, 2004 6:18 pm ]
Post subject: 
Yoga soundsd cool but is not something I have ever considered serisouly with all the other sports that take u my time! Also you have to pay for that whereas the pool is free for me and the gym I pay for Gold Membership so thats for 12 months.

I do take a day off when my body is tired and I have semi-rest days when I reduce the cardio and do no weights. Also on weekends I have ony a bout of exercise in the morning then the rest of the day to relax instead of 3 bouts of exercise spread throughout the day. I listen to my body - if it wants to not exercise I don't push it.

Tuesday 17th

17 minute run; Bum workout and Tum workout 1

Tum workout 1: 20 basic crunches; 20 oblique crunches; 20 reverse curls; bridge 60s; 20 reverse curls; 20 oblique crunches; 20 basic crunches

Breakfast: Mango and blueberrie salad; then 3 nectarines and 4 plums

Noon time swim - 60 lengths 30 minutes (a little tired so slower)
Lunch: Rice (Brown basmati Red and Wild) salad with steamed broccoli, butternut squash; spring greens; mushrooms; raw peas from the pod and 3 large tablespoons of tahini mixed in. It could have done with something salty like some yeast B12 spread but it was nice all the same.

Gym Upper Body workout: 30 minutes Xtrainer level 6; 5 minutes arm bike level 3
4 times resistance exercises: 10 Pec flye (20kg); 10 chest press (25kg); dips untile failure; press-ups until failure; 15 tricep extensions with 2kg dumbbells; rest 60s.
4 times ab sequence: 3x10 back extension with 5s hold; 50 basic crunches; 60s bridge; 60s oblique bridge each side
4 times: 12 shoulder press (10kg) 30 s rest
4 times: 12 lateral raise (2kg dumbbell each hand) 30s rest

Supper: 2 Tofu "sea cakes" with B12 spread; Raw broccoli, cabbage and watercress salad with organic orange and balsamic dressing

Munching on 4 apples after dinner...
Author:  Mary [ Tue Aug 17, 2004 6:22 pm ]
Post subject: 
Damn woman! We need a picture of you for the WIP pages (Work in Progress.) You are really inspirational!
Author:  Fruitbat [ Tue Aug 17, 2004 6:26 pm ]
Post subject: 
Mary wrote:
Damn woman! We need a picture of you for the WIP pages (Work in Progress.) You are really inspirational!


Wot's that?
Author:  tylerm [ Tue Aug 17, 2004 11:04 pm ]
Post subject: 
http://www.veganbodybuilding.org/workinprogress.htm

A webpage with people from this site showing photos etc etc
Author:  Fruitbat [ Wed Aug 18, 2004 6:24 pm ]
Post subject: 
Wednesday - semi-rest day

Woke up and weather was too awful to go running so had breakfast (fruit) and went to pool 100 lengths 52 minuntes normal pattern

3PM gym 1h30:
30 minutes Xtrainer - 5 minutes warm-up at 70%mhr; then interval training 5 x 3mins 85% mhr and 2 mins 70% mhr
3 times easy resistance sequence: 10 pull-ups (-10kg of my body weight); 15 shoulder presses (15kg); 50 adductor machine (20kg); 30 abductor machine (25kg); 15 horizontal row (25kg); 20 lateral pull-downs (20kg too easy); 15 leg curls (25kg too easy); 20 leg presses (80kg should have done more reps for full effect)
then Ab sequence: 20 crunches; 8 crunches up in 2 down in 2; 8 crunches up 3 down 1; 8 crunches; 16 mini crunches; 6 crunches; 12 mini crunches; 4 crunches; 8 mini. Oblique sequence on eqach sde the same. Reverse curls same sequence again. Then 20 crunches; 40 oblique alternating sides; then 20 reverse curls

Lunch (very late): salad [spinach, raw cabbage and brocc, baby corn, red pepper, organic sprouted mung beans; 2 sweet potoatoes (cooked last night) cut in chunks; sesame seeds, p;umpkin seeds, linseeds, Balsamic vinagre neat.

30 mins later 2 apples

Supper 2 hours later: home-made butternut squash broccoli and spring greens soup with pumpkin seeds sprinkled on top; 2 apples and a large handful of almonds
Author:  Fruitbat [ Thu Aug 19, 2004 5:15 pm ]
Post subject: 
Thursday

27 minute run (same as Monday with a bit tagged on)- Bum workout and Tum workout 2

Bkfst: huge amounts of fruit

Non-day swim - 60 lengths in 27 minutes (coincidence honest!) was hard today so I guess I was a little more tired than I thought

Lunch: Suma organic bean salad (kidney beans, pinto beans, chickpeas and flageolot beans) with a little organic tinned diced tomatoe mixed with B12 yeast spread and some fresh peas; raw spinach; mashed organic avocado with more b12 spread and fresh chopped tomato

Gym - felt tired so decided on an easy workout again
X-trainer 30 minutes constant pace at 70% mhr
resistance: 30 adductor machine (25kg); 30 abductor machine (20kg); 30 power lunge on each leg with 2 2kg dumbbells; 30 horiz leg presses (80kg)
Rowing 10 minutes
30 leg curls (30kg); 10pull-ups (-10kg body weight); 10 dips (same); 15 shoulder presses (15kg); 2 x 10 pec flye machine (25kg)
Arm bike 5 minutes
20 Lat pull-downs (25kg); 30 lateral raises with 2 2kg dumbbells
Ab sequence: 20 crunches, 40 alternated oblique crunches; 20 reverse curls; 20 full crunches; 20 oblique crunches each side; 40 oblique contractions alternated; 20 Vs; 40 flutter kicks in a V; 20 Vs; 20 mini V-ups

Supper (huge as I need the energy boost): 8 medium wholemeal organic pitas with either Vitamin B12 yeast spread and spinach and cucumber and tomato; or a whole tub of reduced fat hummus with grilled aubergine mushrooms and cherry tomatoes and raw spinach leaves; 1 apple
Author:  Fruitbat [ Fri Aug 20, 2004 6:27 pm ]
Post subject: 
20 minute short run with 2 1kg dumbbells; Bum workout and Tum workout 1
Bkfst: strawberries and 3 kiwis; blueberries; 4 plums; 1L Copella apple and elderflower fresh juice

Pre-swim snack: banana
Swim 60
Lunch: watercress, celery, cabbage, organic carrot, organic sprouted mung beans, cherry tomatoes and organic tin of Suma lentils - salad with organic orange and balsamic vinegar

Gym 1h30 workout:
30 mins Xtrainer - 5 mins warmup and interval training (5 x 3 mins 85% mhr and 2 mins 70%mhr)
5 mins arm bike
3 x [ 15 x shoulder press (15kg) and 30 x adductor machine (25kg)]
5 mins bike
3 x [ 20 horiz. leg press (80kg); 10 pec machine (20kg)]
5 mins rowing
3 x [ 20 lat pull-downs (20kg); 10 leg curls (30kg)]
3 x [30 lateral raises with 2 2kg dumbbells and abs]
Ab sequences were: (a) 20 crunches, 8 crunches in 2 times up and 2 times down; 8 crunches 3 up 1 down; 8 crunches - repeat each side obliques and reverse curl
(b) 8 crunches 16 mini, 6 crunches 12 mini, 4 crunches 8 mini - repeat each side of oblique and revers curl
(c) 20 ball crunches; 40 alternated obliques, 20 reverse curls

Dinner: 1 organic carrot raw while i prepared it - 400g Quinova mince with 225g organic tomato and seaweed sauce form France; broccoli and spring greens; 1 organic avocado with (v) Worcestershire sauce and 1 fresh tomato; 2 apples with organic almonds and mixed nuts (almonds, hazelnuts, walnuts, brazils)
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