Training and Nutrition Log

[cyv]

May, 21, 2012

Nutrition

Vega-One-Shake (328 kcal, 15g Protein, 50g Carbs, 7g Fat)
Bananas raw (178 kcal)
Vega Sport Recovery shake (89kcal)
Spinach-Rasberry-Vanilla-Smoothie (461kcal, 35g Protein, 50g Carbs, 19g Fat)
Spinach-Rasberry-Vanilla-Smoothie (461kcal, 35g Protein, 50g Carbs, 19g Fat)
BBQ-Tempeh-Sandwich (987 kcal, 38g protein, 181g carbs, 19g fat)
Tomato-Cucumber-Salad (115 kcal, 3.2g Protein, 15g Carbs, 5.8g Fat)
Vega Performance Protein Shake (120 kcal, 25g Protein, 6g Carbs, 0.6g Fat)
Red Wine (340kcal)

3079 kcal, 159g protein, 427g carbs, 70g fat

Training

Warmup
10 min Cardio (Stationary bike)

5x5 Strong lifts:
Squats
12x20kg
5x5x 72.5kg

Overhead Press
12x10kg
12x20kg
5x5x 30kg

Deadlift
12x20kg
5x50kg
5x70kg
5x 85kg

Pullups
12x Level 5
5x5x Level 2 (10kg counterweight)

Core Workout with TRX suspension bands (2x)
Pushup front back 20sec
Abwheel 5x
Plank left/right 20sec

Stretching

Cooldown
10 min Treadmil (Stationary bike, 140 bpm)

[cyv]

May, 22, 2012

Nutrition:

Vega-One-Shake (328 kcal, 15g Protein, 50g Carbs, 7g Fat)
Spinach-Rasberry-Vanilla-Smoothie (461kcal, 35g Protein, 50g Carbs, 19g Fat)
Spinach-Rasberry-Vanilla-Smoothie (461kcal, 35g Protein, 50g Carbs, 19g Fat)
BBQ-Tempeh-Sandwich (987 kcal, 38g protein, 181g carbs, 19g fat)
Tomato-Cucumber-Salad (115 kcal, 3.2g Protein, 15g Carbs, 5.8g Fat)
Vega Performance Protein Shake (120 kcal, 25g Protein, 6g Carbs, 0.6g Fat)

2472 kcal, 152g protein, 352 carbs, 69g fat

[gabrielxxx]

Cool log, what's your weight, height and goals?

[cyv]

Cool log, what's your weight, height and goals?

Thx

BW: 84kg
Height: 178cm
BF %: ~ 21

Goals:
In general, I want to rebuild enough strength to practice martial arts again. Have/had some problems with my knee.

Long term goals:
Dead lift: 202kg
Squat: 168kg
Bench: 127kg
Run: 10k in a decent time
Bf %: ~ 8 (at least for several days)
BW: 75-80kg

2012 goals:
Dead lift: 1x5 110kg
Squats: 5x5 90kg
Bench: 5x5 75kg
Running: 2-3x per week 30 minutes without pain
BW: 78kg
BF %: 13

[cyv]

May, 23, 2012

Training:

Warmup
10 min Cardio (Stationary bike, Level 5)

5x5 SL
Squats
12x20kg
5x50
5x5x 75kg

Bench Press
12x20kg
5x40kg
5x5x 55kg

Pullups
12x Level 5
4x5x Level 2 + 2.5 kg (counterweight 12.5 kg), 1x4 Level 2 + 2.5 kg (counterweight 12.5 kg) -> Plateau!

Supersets:
Dips
1x12 level 7
1x 12 level 5
1x12 level 4 

Barbell Rows (Slow 2 - 1 - 2):
1x12 10 kg
2x12x20kg


Stretching

Cooldown
10 min (Stationary bike, Level 5)


Nutrition:

Vega-One-Shake (328 kcal, 15g Protein, 50g Carbs, 7g Fat)
Banana 120g
Vega Sport Recovery Acclerator 30g (89 kcal, 4.4g Protein, 19g Carbs)
Smoothie (461kcal, 35g Protein, 50g Carbs, 19g Fat)
Smocked Tofu-Walnut-Sandwich (1133 kcal, 56g Protein, 144g carbs, 37g fat)
Tomato-Cucumber-Salad (115 kcal, 3.2g Protein, 15g Carbs, 5.8g Fat)
Aspargus and Seitan filets
1000 ml red wine

Total: 2367kcal, 141g protein, 314g carbs, 69g fat

[cyv]

For the sake of completeness:








I replaced barbell rows with pull ups after the 15th session, because I was afraid of injury. Now I make them super slow with little weight additionally. So after the 15th session "Barbell Rows" means Pull Ups.

Furthermore I added sets of dips, butterflies, barbell rows, barbell curls, kettle bell swings and TRX suspension core training.
Any ideas when I should do them, how many reps, sets etcetera?

How does this sound?

Day A

Squats:
5x5

Bench Press:
5x5

Pull Ups
5x5

Superset:

Dips
2x12

Barbell Rows
2x12

Kettlebell Swings 3x12 16kg

TRX Suspension Core Training


Day B

Squats:
5x5

Military Press
5x5

Deadlift
1x5

Pull ups
5x5

Superset:

Barbell curls
2x12

Butterfly
2x12