Sam's training

A place for vegan athletes from all levels and sports to keep their training journals.

Moderators: hardcore iv, bronco, fredrikw, JP, Rochellita

Sam's training

Postby sosso » Fri Jan 23, 2009 2:57 am

Alright, it's time to start a log here.

Here's some background info about me -

The first time I ever stepped foot inside a gym and lifted weights was in July 2008. When I started I didn't really have a solid routine.. I just kind of did what I felt like, as any noob does I guess.

I remember when I started squatting I was going nowhere near deep enough.. they were more like 1/4 - 1/2 squats! Now I've learned how to do them properly.

I went away to the USA for 7 weeks over December and January and got out of my routine, so when I came home I dropped the weights back a bit.

Today was chest & upper back and it was so hot in the gym.. 35 C outside and not much cooler inside :?

Bench press
1 x 10 x 20 kg
2 x 5 x 40 kg
3 x 5 x 65 kg PB

DB Rows
3 x 5 x 44 kg

Dips
1 x 15
1 x 12
1 x 15

Lat Pull-down
2 x 8 x 40 kg
3 x 5 x 68 kg
Last edited by sosso on Thu Aug 20, 2009 3:22 am, edited 10 times in total.
User avatar
sosso
Active Member
 
Posts: 1625
Joined: Mon Jan 07, 2008 12:35 am
Location: Tamworth, Australia

Postby sosso » Fri Jan 23, 2009 3:20 am

Food so far today.. I'll keep updating as I eat throughout the day.

Meal 1
1 blueberry soy yoghurt
1 cup quick oats with soy milk
1 banana
1 orange
Water & vitamins - B12, iron, zinc, flax

Meal 2
Smoothie:
- Soy milk
- Water
- 1/2 scoop rice protein
- 2 tsp spirulina
- 1 banana

Workout

Meal 3
Shake:
- Rice milk
- 1 scoop rice protein
- 1 banana
- 5 g creatine
- Water

Meal 4
Builder's Bar
PB sandwich
Water

Meal 5
1 can chickpeas
Baby spinach
1/2 an avocado
Vegan mayo
Water

Meal 6
Satay tofu, broccoli & brown rice
1 apple
Water

Meal 7
Rice milk
2 tsp spirulina
Water

* Snacked on brazil nuts & walnuts throughout the day
Last edited by sosso on Fri Jan 23, 2009 11:06 am, edited 2 times in total.
User avatar
sosso
Active Member
 
Posts: 1625
Joined: Mon Jan 07, 2008 12:35 am
Location: Tamworth, Australia

Postby runner » Fri Jan 23, 2009 7:11 am

Hi,

good to see you started a logg!!

some questions:

are the first series with dumbels? (as bench press 3 x 5)

I'm not the food expert on this forum, but to me it looks like you eat very little. and no carbohidrate (pasta, bread, rice,...). Is this a normal day for you?

keep up your logg!!
support this wonderfull organisation:
http://www.towerhillstables.com
User avatar
runner
Active Member
 
Posts: 5606
Joined: Thu Mar 24, 2005 9:17 am
Location: Amsterdam

Postby sosso » Fri Jan 23, 2009 7:19 am

I use both barbell and dumbbell. Lately I have been using barbell more.

I don't eat much? I have two more meals to eat today. There are carbs in almost everything I've eaten today. :?

I had a peanut butter sandwich too, but forgot to write that earlier. I also snack on walnuts and brazil nuts throughout the day.

I use cronometer to log my food each day. Here is what today's log looks like. I've also included the two meals that I will eat tonight. I didn't log the builder's bar, because I haven't recorded the nutrition info into the program yet, so add another 20 g of protein to the total.


===========================================
Nutrition Summary for January 23, 2009
Report generated by CRON-o-Meter v0.9.3
===========================================

General (100%)
===========================================
Energy | 4133.5 kcal 130%
Protein | 176.0 g 126%
Carbs | 637.3 g 159%
Fiber | 86.5 g 228%
Fat | 118.3 g 182%
Water | 7289.4 g 197%

Vitamins (90%)
===========================================
Vitamin A | 5744.3 IU 191%
Folate | 897.6 µg 224%
B1 (Thiamine) | 2.8 mg 233%
B2 (Riboflavin) | 1.9 mg 142%
B3 (Niacin) | 22.2 mg 139%
B5 (Pantothenic Acid)| 10.3 mg 205%
B6 (Pyridoxine) | 5.3 mg 410%
B12 (Cyanocobalamin) | 250.0 µg 10415%
Vitamin C | 258.4 mg 287%
Vitamin D | 0.0 IU 0%
Vitamin E | 11.9 mg 79%
Vitamin K | 259.8 µg 216%

Minerals (100%)
===========================================
Calcium | 1688.0 mg 169%
Copper | 6.3 mg 705%
Iron | 33.1 mg 414%
Magnesium | 1210.3 mg 303%
Manganese | 16.8 mg 733%
Phosphorus | 2844.7 mg 406%
Potassium | 7937.3 mg 169%
Selenium | 488.4 µg 888%
Sodium | 2513.2 mg 168%
Zinc | 20.5 mg 186%

Lipids (73%)
===========================================
Saturated | 18.6 g 93%
Omega-3 | 3.7 g 232%
Omega-6 | 36.9 g 217%
Cholesterol | 0.0 mg 0%
User avatar
sosso
Active Member
 
Posts: 1625
Joined: Mon Jan 07, 2008 12:35 am
Location: Tamworth, Australia

Postby Konstantin » Fri Jan 23, 2009 10:53 am

That's very detailed food analysis. How do you do it?
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
User avatar
Konstantin
Moderator
 
Posts: 4600
Joined: Tue Apr 24, 2007 12:37 pm
Location: Devon, UK

Postby sosso » Fri Jan 23, 2009 11:02 am

I use a program called CRONoMeter - http://spaz.ca/cronometer/

You can set targets for protein, carbs, fats etc. I need to increase the protein target now that I think of it.

After you record the food each day you can get a nutrition report which can be saved as a plain text document.
User avatar
sosso
Active Member
 
Posts: 1625
Joined: Mon Jan 07, 2008 12:35 am
Location: Tamworth, Australia

Postby KaliBaby » Fri Jan 23, 2009 7:40 pm

you can also use this site: http://fitday.com/ plug in your food for the day and it not only analyzes the protein/carb/fat content of the individual foods but also gives you an assessment on what your ratio is for the day. just don't get hung up too much on the calories unless that's what you're aiming for.
Live by the sea. Love by the moon.
KaliBaby
Active Member
 
Posts: 2783
Joined: Sun Mar 23, 2008 9:00 pm
Location: Jersey Shore

Postby sosso » Sun Jan 25, 2009 6:08 am

25 January

Squat
1 x 10 x 20 kg
2 x 5 x 50 kg
3 x 5 x 80 kg

One arm DB Clean & Press
3 x 5 x 24 kg

Seated Military Press
1 x 10 x 20 kg
2 x 5 x 40 kg
3 x 5 x 65 kg

I was going to finish up here, but decided to do some power cleans because I hadn't done them for a long time.

Power clean
2 x 3 x 50 kg
3 x 1 x 50 kg + 5 reps front squat (very deep)
User avatar
sosso
Active Member
 
Posts: 1625
Joined: Mon Jan 07, 2008 12:35 am
Location: Tamworth, Australia

Postby sosso » Wed Jan 28, 2009 10:53 am

Wed 28/01: Lower back, traps & grip work

I'm visiting my family right now, so I trained at a gym I've been to a couple of times. It's my favourite gym. The knurling on their barbells is pretty harsh and I have some nice calluses on my hands now!

Deadlift
2 x 8 x 135 lb / 61 kg
1 x 5 x 225 lb / 102 kg PB
1 x 6 x 135 lb / 61 kg

I might go for a 1RM next time.

Barbell Shrugs
1 x 5 x 135 lb / 61 kg
3 x 5 x 225 lb / 102 kg

Dumbbell Shrugs
1 x 10 x 70 lb / 32 kg

Pinch Gripping
2 x 22 lb plates - 4 fingers & thumb, passed around body 20 times
2 x 10 lb plates - index finger & thumb, held 30 seconds - twice each hand
2 x 10 lb plates - 2 fingers & thumb, held 30 seconds - twice each hand
Last edited by sosso on Thu Jan 29, 2009 4:37 am, edited 1 time in total.
User avatar
sosso
Active Member
 
Posts: 1625
Joined: Mon Jan 07, 2008 12:35 am
Location: Tamworth, Australia

Postby sosso » Thu Jan 29, 2009 2:11 am

Thursday 29/01 - Chest & upper back

Great day today. I surprised myself. :)

Bench Press
1 x 10 x 45 lb
2 x 5 x 115 lb
3 x 5 x 150 lb
Singles -
155 lb
165 lb
175 lb
180 lb
180 lb PB

Dumbbell Rows
3 x 5 x 90 lb
1 x 3 x 120 lb

They didn't have 100's or 110's but they had one pair of 120's..

Dumbbell Bench Press
3 x 5 x 60 lb
1 x 5 x 65 lb

Pull-ups
3 x 5
User avatar
sosso
Active Member
 
Posts: 1625
Joined: Mon Jan 07, 2008 12:35 am
Location: Tamworth, Australia

Postby KaliBaby » Thu Jan 29, 2009 3:29 am

sosso wrote:Great day today. I surprised myself. :)

...... 180 lb PB


was this why?? Good job! :D
Live by the sea. Love by the moon.
KaliBaby
Active Member
 
Posts: 2783
Joined: Sun Mar 23, 2008 9:00 pm
Location: Jersey Shore

Postby sosso » Thu Jan 29, 2009 3:32 am

Yes, that's why!
Thank you :)
User avatar
sosso
Active Member
 
Posts: 1625
Joined: Mon Jan 07, 2008 12:35 am
Location: Tamworth, Australia

Postby sosso » Sun Feb 01, 2009 7:31 am

Sun 01/02: Legs & Shoulders

Front Squat
1 x 10 x 45 lb
2 x 5 x 135 lb
I thought I'd increase the weight and try some singles here, which is something I hadn't done before
1 x 2 x 175 lb PB
Singles: 7 x 1 x 175 lb

DB Shoulder Press
3 x 5 x 55 lb

Seated Military Press (machine, unfortunately)
1 x 10 x 45 lb
3 x 5 x 155 lb

Standing Overhead Press
2 x 5 x 95 lb (Strict)
Same again here.. I felt like going for some heavier singles with push press.
Singles (Push):
135 lb
155 lb fail
145 lb
145 lb PB
User avatar
sosso
Active Member
 
Posts: 1625
Joined: Mon Jan 07, 2008 12:35 am
Location: Tamworth, Australia

Postby Talyn » Sun Feb 01, 2009 10:32 am

that's an impressive OH press you have there... 65kg.. nice work!
Talyn
User Activation Admin
 
Posts: 3623
Joined: Fri May 13, 2005 12:21 pm
Location: Brentwood, UK

Postby sosso » Sun Feb 01, 2009 11:00 am

Thank you! I'm really happy with that push press. That's 20 lb heavier than the last time I did them so I guess the break did some good.
User avatar
sosso
Active Member
 
Posts: 1625
Joined: Mon Jan 07, 2008 12:35 am
Location: Tamworth, Australia

Next

Return to Training Logs

Who is online

Users browsing this forum: No registered users and 1 guest

cron