Vegan Bodybuilding & Fitness

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PostPosted: Sun Apr 13, 2008 8:15 am 
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Elephant

Joined: Tue Jun 06, 2006 8:59 pm
Posts: 2104
Location: Portland, OR
Thanks Marcina!

I wasn't always strong. If you want to get stronger then you might try focusing on strength for your primary exercise. For example, if you are doing chest then go for very high weight with low reps (4-6 at failure) for your primary exercise and then go for growth (7-12 reps at failure) for the other exercises. It's best to use a compound exercise as the primary - bench press for chest, squats for legs, dead lifts or rows for back, etc.

I have a program that I followed for 12 weeks and made my greatest gains (so far!) during that time. If you are interested in more detail then pm me and I can email you.


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 Post subject:
PostPosted: Sun Apr 13, 2008 8:28 am 
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Elephant

Joined: Tue Jun 06, 2006 8:59 pm
Posts: 2104
Location: Portland, OR
We're still away from home. But this travel time is with great family so that makes up for the fat gain/muscle loss I'm anticipating.

Legs

Stiff Legged Dead Lifts
95 x 15
115 x 12
125 x 9
135 x 7
135 x 6
135 x 6

Front Squat with DB - these are getting better. Maybe someday I'll advance to a barbell.
35 x 12
45 x 8
45 x 8
45 x 7

Walking Lunges with DBs
20 x 12
25 x 10
25 x 10

Leg Extension I
100 x 12
115 x 10
125 x 8
125 x 8

Leg Extension II
100 x 10
110 x 9
115 x 8
115 x 8

--------------------------------------------------------------------------------
Inspirational tune is "Give it Away" by the Chili Peppers - http://www.youtube.com/watch?v=z5u3QW4yBls
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 Post subject:
PostPosted: Sun Apr 13, 2008 11:39 am 
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Elephant

Joined: Tue Jun 06, 2006 8:59 pm
Posts: 2104
Location: Portland, OR
Way too early to train today as my nephew kept us all up too late. He gets so excited to see his uncle!

Back

Bent Over T-Bar Row
25 x 15
50 x 12
60 x 10
65 x 8
70 x 6
70 x 5


Lat Pulldown
80 x 13
90 x 9
90 x 10
100 x 5 - Too heavy


Standing Row - Charles Glass Style
60 x 15
70 x 12
80 x 8
80 x 7


Seated Rows
90 x 13
100 x 10
110 x 7


Hammer Strength Iso-Lateral Low Row - one arm at a time
35 x 13
40 x 10
40 x 9
40 x 9

--------------------------------------------------------
Inspirational tune is "Epic" by Faith No More - http://www.youtube.com/watch?v=nsETamxkT9E
---------------------------------------------------------


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 Post subject:
PostPosted: Mon Apr 21, 2008 5:49 pm 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21035
Location: Austin, TX
I promise to find you one of these days. We've both been busy and out of town but hope to see you soon. I'm here the next 2 weeks and then going to a bodybuilding show in Bend. Bill Pearl Classic!! Wanna go?

I hope all is awesome!

Take care. -R.C.

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Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


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 Post subject:
PostPosted: Mon Apr 21, 2008 7:21 pm 
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Elephant

Joined: Tue Jun 06, 2006 8:59 pm
Posts: 2104
Location: Portland, OR
Hi there!

I'm staying in Portland that weekend but thanks for asking. If you are around this Sunday then you should head over to my place for brunch with some other forum members. I'm working legs tomorrow and either back, chest or arms on Wednesday. Call me.

Back to the log......

My month of travel has set me back 1 pound of muscle and ahead 3 pounds of fat. This sucks big time. I attribute it to the loss of 6 workouts and not eating every 2.5-3 hours. And restaurant food. It's almost impossible to count calories when you eat at restaurants and have others prepare your food. It could have been worse. I'll start logging my workouts and nutritional status this week.

On a side note, my trainer is leaving in a few weeks. However, his buddy (also a bodybuilder) is taking a trainer job at my gym. He has massive legs so I'm looking forward to some great workouts with him. The only downside is that he doesn't curse as much as my current trainer. I really appreciate a few well-placed expletives when I'm training.


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 Post subject:
PostPosted: Mon Apr 21, 2008 11:35 pm 
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Elephant
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Joined: Sat Feb 10, 2007 11:46 pm
Posts: 1466
Location: Atlanta, Ga
I love yelling at my training partners! :twisted:
A couple weeks ago me and a buddy were doing 250 lb squats and screaming at eachother. :twisted:
Yeah buddy! :o

_________________
The (Vegan) Dating Coach
Buy me a drink if your gonna hit on me like that!
:glasses4: + :glasses5: = :fish:
:usa2: :usa2: :usa2:


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 Post subject:
PostPosted: Tue Apr 22, 2008 11:19 pm 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21035
Location: Austin, TX
I know you trained legs tonight ;)

I did too.

Back tomorrow? Morning, say 11AM or so?

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Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


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 Post subject:
PostPosted: Wed Apr 23, 2008 7:26 pm 
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Elephant

Joined: Tue Jun 06, 2006 8:59 pm
Posts: 2104
Location: Portland, OR
Yesterday.......

Nutrition: Calories 2200, Protein 100

Legs

Front Squat with DB
30 x 15
20 x 12
50 x 10
60 x 6 - too heavy
50 x 7

Straight-Legged Dead Lift
115 x 13
125 x 9
125 x 8
125 x 7

Walking Lunges on Incline
25 x 20
25 x 20
25 x 20

Leg Extensions I
120 x 10
120 x 10
120 x 10

Leg Extensions II
110 x 10
110 x 10
110 x 9

Butt Blaster Machine
60 x 10
70 x 8
70 x 8


And then I crawled home..................


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 Post subject:
PostPosted: Wed Apr 23, 2008 8:09 pm 
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Elephant

Joined: Tue Jun 06, 2006 8:59 pm
Posts: 2104
Location: Portland, OR
I trained with Robert today. He needs to shave, otherwise he's looking strong.

Nutrition: Calories 1600, Protein 130

Back

Seated Row
70 x 16
80 x 14
90 x 11
100 x 10
110 x 7
110 x 9

Lat Pull Down
80 x 12
90 x 10
100 x 8 - assist on last 3
100 x 8 - assist on last 4

Standing Row - Charlie Glass Style
70 x 12
80 x 10
80 x 9
80 x 9

Pull Ups with Wide Grip (assist machine)
-70 x 12
-80 x 10
-80 x 9
-80 x 8


One Arm Row with DB
35 x 12
40 x 11
45 x 8
45 x 7


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 Post subject:
PostPosted: Wed Apr 23, 2008 8:32 pm 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21035
Location: Austin, TX
hahahaha,

Yeah, travel and stress lead to not shaving! I'm sure some people will find me cute and rugged.

Great workout today. I caught myself wimpering a bit, especially on the pull-ups.

Let's hammer it out again this weekend.

I'll do my best to get more sleep so I can recover better and be stronger.

You are strong as hell!!!!!!!!!!! I think we did the same weight for a couple of exercises and I weigh a lot more and have been training for nearly 10 years.

Nice work, your back is SOLID!

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Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


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 Post subject:
PostPosted: Wed Apr 23, 2008 9:05 pm 
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Mastodon

Joined: Fri Sep 08, 2006 10:31 am
Posts: 4814
Location: eh?
holy shit 100 pound lat pulldown.

very impressive.

_________________
Lifts:
250 Bench
445 Deadlift
335 Squat


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 Post subject:
PostPosted: Wed Apr 23, 2008 10:21 pm 
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Elephant

Joined: Tue Jun 06, 2006 8:59 pm
Posts: 2104
Location: Portland, OR
Thanks guys, but only 4 of them were without assist!

Rob, I'm looking forward to a good arm workout on Saturday. Get some sleep Friday night.


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 Post subject:
PostPosted: Thu Apr 24, 2008 12:01 am 
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Site Admin
User avatar

Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21035
Location: Austin, TX
OK, I'll make sure NOT to go out on a date and stay up late. You got it!

I look forward to training together again. I really like training with someone. I've trained by myself for years, but the best lifting I ever did was when Jordan and I trained together (you know him, the friend from Corvallis I've known since I was 5 years old).

So even an occasional workout with a training partner is much appreciated.

See you soon!

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


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 Post subject:
PostPosted: Thu Apr 24, 2008 10:08 pm 
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Elephant

Joined: Tue Jun 06, 2006 8:59 pm
Posts: 2104
Location: Portland, OR
Nutrition: Calories 1600, Protein 130 gms

Chest

Hammer Strength Iso Press
25 x 15
35 x 13
45 x 10
50 x 8
55 x 6
55 x 6

DB Decline Bench Press
30 x 14
35 x 10
35 x 12
37 x 6

DB Flat Bench Flys
22 x 13
25 x 9
25 x 8
25 x 8

Pushups
BW x 10 - 3 sets

Pec Dec
30 x 12
35 x 11
35 x 12
35 x 10

ABS

My right shoulder is still screwed up but at least I have full range of motion. I could have used a spotter tonight, if only to tell me whether my right arm is drifting.

-----------------------------------------------------------------
Inspirational tune is Pump Up the Volume by Marrs


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 Post subject:
PostPosted: Sun Apr 27, 2008 12:11 am 
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Elephant

Joined: Tue Jun 06, 2006 8:59 pm
Posts: 2104
Location: Portland, OR
Nutrition: No idea. I went out for Lebanese after a workout with Robert, NY David and Sisters John. For those of you in Portland, Habibi has great vegan-labeled options on the menu.

My workout log is currently down in the garage so here are the basics.

Triceps

Skull Crushers
Max weight 40 x 8

Overhead DB Press
Max weight 37 x 6

Overhead Cable Extension w/ Rope
Max weight 50 x 8

Biceps

Standing DB Curls
Max 32 x 6

Hammer Curls
Max 22 x 8

Had to cut this a bit early so didn't have a 3rd bicep exercise.

-----------------------------------------------------------------------
Inspirational moment - watching Robert do his warm-up. Especially in those neon green pants.
-----------------------------------------------------------------------


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