Ok, so the "extraordinaire" was just to grab attention. Now that you're here, you might as well stay, mwahahaha...
*Edit: I finally have some photos taken. You can check them out at http://www.veganbodybuilding.com/phpBB2/viewtopic.php?f=48&t=14261
Here's the routine I've been doing consistently for about 6 weeks:
Monday: Upper body weight training* plus core routine**
Tuesday: 2 X 20km cycling
Wednesday: 8km running plus core routine**
Thursday: 2 x 20km cycling
Friday: Upper body weight training* plus core routine**
Saturday: 5km easy run
Sunday: 14km long run or "Brick"***
3 sets of the following: Bench press, seated row, lat pulldown, dips, dumbell curls, lateral raises, shoulder press.
I do a 5-exercise BW core routine given to me by my buddy on the university's rowing team. I don't recall all the names of the different positions, but there's one each that focuses on right obliques, left obliques, the rectus abdominis, the lower back/rectus abdominis and the glutes/shoulders/lower back. I spend 30 seconds in each position/doing each motion and repeat through the cycle as many times as endurance permits. ***"Brick"
A brick is a session where you combine cycling and running consecutively, named after the way your legs feel like bricks when you hop off the bike and start running! I've been working up the intensity of the brick, and my most recent one was 20km cycling followed by 5km running.
I'm just over 5'6".
My weight as of the end of May 2008: 106.5 lbs
My weight as of July 20th: 111.2 lbs
My body fat % has decreased slightly, so I've gained at least 4.5 lbs of muscle in the last 6 weeks. I'll try to post photos asap (I need to find my camera!). I don't have a soft measuring tape, though I suppose that might be useful for keeping track of progress, and hopefully I'll be able to take some measurements soon! I've gained enough muscle that people I know have actually commented - I guess when you're this small, small changes are more obvious!
My cardio goal is to compete in a sprint distance duathlon at the end of August (2km run, 30 km bike, 5km run). Once the summer is over, I'll be working on base training for the next duathlon season and doing more weights to build mass. My ultimate goal is to eventually reach 130 lbs by adding muscle, without sacrificing competing in endurance events (I did half-marathons last year, but am determined to stick with duathlon from now on).
I know that my cardio is slowing down my bulking goals, but I'm in love with endurance sports and that isn't going to change, hehe. Once the race season is over and I'm down to just cardio base training, I'm going to work in deadlifts and squats into my weight routine. I can't do them right now because I run and bike too much to go exhaust my leg muscles like that at the gym. With the cardio toned down and squats/deadlifts added into the mix, I hope to speed up the muscle gains in the fall.
My diet is heavily legume-based (including soy and to a certain degree, processed soy products), with whole-grain flatbreads, pastas, berries, fruit, veggies, and seeds (hemp, flax). I currently supplement my diet with about 45g of soy protein on days when I lift (one portion right after the workout, one portion right before bed), and about 20g of soy protein the day after I lift.