Vegan Bodybuilding & Fitness

Good stuff Derek, any pics from the show? Sounds like you still did pretty good and held your own despite you having a really short prep time.

What's the seitan you mentioned?

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1st Place Raw Champs 2011, 2012 (3 raw records)
Training for my first 100 mile running race

WEB: http://jimsty.wix.com/strength-vs-size
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee

Hey @Mini Forklift, no pics, but there's a video of the prejudging on my site veganmuscleandfitness.com. And seitan is a mock meat made from wheat gluten. Easy way to add pure protein to your diet, which helps with carb depleting.

So... I was extremely pumped about the chance of getting into the finals for the 2013 Bodyspace Spokesmodel Search, but I didn't make the cut. Thank you all a ton for supporting me and voting for me, I think we did about all we could and I have to be happy with that. I still feel a little cheated though (I am very suspicious that 20 people got more votes than I did) so I'm all fired up for my training and the next event on the horizon - which may be a contest next summer with multiple vegan athletes! We'll be hearing more on that as time passes I'm sure, but I'd be super excited to compete alongside some of VBB.com's best!

I'm getting back on tracking my workouts for future reference, as well as motivation. As I've written many times in the past, I make by far the fastest gains in size and strength hitting everything about twice per week, but as I've accumulated injuries in the past few years my body doesn't seem to be able to take it without things flaring up. I'm testing a new split starting this week, and hopefully if all goes well i won't be reporting some major injury next month! My plan is the train 5 days per week, with a three day split - thereby working all but one workout twice per week, and the odd training day out would bump everything back the following week. This means in a 3 week span I should be able to train every muscle group 5 times - which would be awesome. In addition to the extra rest day I plan to take every 4th week as a Y3T Muscle Annihilation Week - hitting everything once instead of twice, and using lighter weight and super high reps to kill the muscles but let the joints recover. I'm hoping these two modifications will allow me to train a lot more frequently without getting hurt - this past week I started off with the burnout week, so we'll see what next week and beyond brings! Here's my basic plan:

Day 1: Chest/Back

Day 2: Shoulders/Arms

Day 3: Calves/Hams/Quads

Train Mon, Tues, Thurs, Fri, Sat, Off Wed, Sun

And every fourth week for burnout work:

Day 1: Shoulders

Day 2: Legs

Day 3: Chest

Day 4: Back

Day 5: Arms

I'm also adjusting my training to be more proactive about safety. Through numerous repeated injuries, I've found that any heavy exercise requiring me to flex my hips more than 90 degrees with bent knees is guaranteed to badly aggravate my damaged abs and psoas, so no deadlifts from the ground, no squats to parallel, and no cleans or snatches. Writing that out kills me because those are all my favorites, but luckily I can still do rack deadlifts and can still squat a little past 90, so I'm getting some heavy work in! I've been getting deep tissue work done once a month too, which seems to be keeping my abs recovering nicely at my current level of training.

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Check out our nutrition and training blog, http://veganmuscleandfitness.com

How old are you Derek? I turn 36 in a few months and while I feel better than I did when I was in my 20's I definately need a little longer to recover from the heavy stuff.

I have always one ATG with squats as I found stopping at parallel was actually much harder on my knees. I still pull from the floor (kinda need to as I'm a competitive powerlifter), but I take a lot more time to warmup as well as using a few different muscle balms, foam roller etc etc.

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1st Place Raw Champs 2011, 2012 (3 raw records)
Training for my first 100 mile running race

WEB: http://jimsty.wix.com/strength-vs-size
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee

I'm 25, an started lifting seriously when I was 12. I've only been lifting as a bodybuilder (individual bodypart workouts, multiple sets to failure, etc) for about 5 or 6 years though, and while I've always had bad shoulders, in that time I've added a meniscus tear, a partial pec tear, and a bad/chronic ab and psoas strain to the list. Before that my weight training was geared towards athletics and martial arts.

A quick rundown of this weeks workouts, since each one (except for chest - my shoulder is flaring up so no pressing) made me sore for 3-5 days which felt awesome.

Monday: Shoulders
Seated DB Laterals: 3x60, pyramiding the weight up then back down in sub-sets of 12 reps, went up to 30s for heaviest 12
Seated DB shoulder Press: 3x15-20, using 50s
Bent laterals on incline bench: 3x40, 20 out at 90 degrees then 20 back at 45 degrees, using 20lbs
Overhead DB fly: 3x15 SS 1 arm laterals 3x10

Tuesday: Quads
Squat: 135x15, 185x10, 225x8, 275x8, 315x8, 365x5, 405x2, 355x10, 135x10 (decided to go heavy here)
Leg Extension: 3x40, double drop set to 30 reps, then full weight for last 10
Leg Press: 2x50, 440lbs

Thursday: Back
Pull ups to fail: 25, 20, 15
St Arm Pulldowns SS Decline DB Pullover: 3x15 each w/ 50lbs
Yates Barbell Row: 3x15
Wide Grip lat Pulldown SS Underhand Pulldown: 3x15 @ each grip, 110lbs
Rack deadlifts: 2x20 @ 315

In the evening: Biceps
1-arm DB Preacher Curl: 20x10, 30x10, 40x10, 40x10, 40x10
Barbell Curl w/ slow negatives: 85x10, 10, 10, 10
Incline Zottman Hammer Curls: 20x10, 30x10, 30x10

Friday: Chest, went light due to shoulder pain
Pec Deck: 4x30 light
Cable Cross: 4x25 light
Smith bench Press: 4x30 light

Saturday: Calves, Hams
Bodyweight calf raise: 3x100 (20 at each angle + on each leg)
Donkey calf raise: 3x30 (training partner is about 190lbs right now)
Leg Curl 3x30, 25, 25 @ 60lbs SS Romanian deadlift 3x30 @ 135lns
Front Squat 3x15 @ 135lbs SS DB Lunges 3x15 on each leg @ 60s

Everything has been super sore, and right shoulder + psoas were really achy this week, but got my deep tissue today and feeling great as I write this! Tomorrow morning: Chest/Back!

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Check out our nutrition and training blog, http://veganmuscleandfitness.com

Don't know why I thought you were older than 25 Derek, guess you have my apologies lol. You're still young, I have 10yrs on you !! Hope you had a great weekend buddy MF.

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1st Place Raw Champs 2011, 2012 (3 raw records)
Training for my first 100 mile running race

WEB: http://jimsty.wix.com/strength-vs-size
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee

@MF No worries buddy! I feel old when everything's hurting, but that's only because my policy towards aches and pains for a long time was to beat them into 'submission', though they generally win in that battle of wills so I've learned to back off...

Workouts this week! Started doing the three day split this week and everything but my chest workout has gone great! Still going very easy on chest due to the shoulder pain, but it's getting better slowly. Here's where I'm at:

Monday: Chest/Back

Weighted Pullups: 0x10, 40x10, 60x10, 90x12, 90x10 drop to 0x10
SS Incline DB Press: 40x20, had to skip the rest
Underhand Pulldown: 90x12, 140x10, 10, 10
DB Pullovers: 60x12, 12, 12
SS Barbell Row (underhand): 135x15, 16, 16

Tuesday: Shoulders/Arms (had to stay away from front delts due to shoulder)
Bent Laterals: 20x12, 30x10, 10, 10
Behind the head press w/ band, rack press (no spotter): 95x15, 115x12, 10, 10
Seated DB laterals FST7: 20x12, 7 sets 30 seconds rest
EZ Bar Curls, 21s w/ band: 65x21, 21, 21
SS Cable Pushdown: 50x15, 70x12, 12, 15
Seated DB Curls: 40x10, 10, 10
SS DB Extension: 60x12, 12, 12

Wednesday: Legs (quad focus)
Squat: 135x15, 225x10, 315x10, 365x10 (awesome!), 375x4 (failed) drop 315x8 drop 225x10 drop 135x10 - dead!
Leg Press: 440x15, 490x15, 490x15
Leg Extension FST7: 100x12, 7 sets 30 sec rests

Thursday: Abs/Cardio - staying lean w/ 2 cardios a week, and trying to work abs in gently!
Bar Twists: 1x100
Twist Crunches: 3x15
Crunches: 3x15
Ceiling kicks: 3x15
Plank: 1x1min

20min fast paced run with hills

Friday: Chest/Back, shoulder still hurts so mostly back
Pull ups: 0x10, 45x10, 90x6, 90x9, 45x10, 0x10
Rack Deadlifts: 225x10, 315x10, 405x10, 10 - stoked!
Underhand pulldowns: 180x8, 8, 8
SS DB Pullovers (focusing on chest contraction): 65x10, 10, 10
Cable Cross: 25x20, 25x20, 30x15
SS Underhand Barbell Row: 135x12, 12, 10

Stoked on the squat and deadlift numbers this week! Shoulders and arms in the morning, woot!

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Check out our nutrition and training blog, http://veganmuscleandfitness.com

Keeping the journal up to date! Last week:

Saturday: Shoulders/Arms - whole workout got me really sore
Lying rear laterals + side laterals: 15x12 each, 20x10, 10, 10 - these were brutal!
Behind the head rack press: 95x10, 135x5, 155x5, 165x5, 165x4, 155x5 drop to bar x20
BB Shrugs FST7: 225x12, 7 sets 30 set rests
EZ bar curls w/ band (21 style): 65x21, 65x21, 65x21 - brutal!
SS Cable pressdown: 70x12, 12, 12, 12
Seated DB curl: 40x10, 10, 10
SS DB Extension: 60x10, 10, 10, 10

Sunday: Cardio and abs

Monday: Legs

Calf Press: 440x40, 40, 40
SS Donkey Calf Raise: 190x25, 25, 25
Leg Curls: 50x20, 60x15, 15, 15
SS Front Squat: 135x15, 185x15, 15, 15
Romanian deadlift: 185x20
SS DB Lunges: 60x15 - rough set! would have done 3 but ran out of time

(xmas!) Tuesday: Chest/Back (shoulder still hurting on chest work)

Pull Ups: 25, 20, 15, 15
Underhand Pulldown: 90x15, 140x15, 160x12, 10
SS Push ups: 25, 25, 25, 25
Barbell Row: 135x12, 12, 12, 12
DB Pullover FST7: 50x12, 7 sets 30 sec rests
Wimpy workout, but shoulder's feeling better so should be getting hardcore soon!

Wednesday: Cardio/abs

Thursday: Shoulders Arms - still able to go hard if I avoid my front delts

Bent DB Laterals: 20x12, 12, 12, 12
SS Seated Laterals: 20x12, 12, 12, 15
Behind the head press w/ band: 95x12, 135x10, 155x10, 9, 135x10 drop 95x10
BB Kelso Shrugs (leaning forward): 225x12, 12, 12 + 20 normal
EZ bar 21 curls w/ band: 65x21, 21, 21 - just as brutal as last time!
SS Cable Pushdowns: 70x12, 15, 15, 15
DB Hammer Curls: 40x10, 12
SS DB Skull crushers: 40x12, 10 - out of time!

Friday: Legs

Box Jumps: 36'' box, 5x5
Squat: 135x10, 225x10, 315x10, 365x5 (failed - got pissed), 365x8 drop 315x8 drop 225x10 drop 135x10 - felt redeemed for failing after that set!
Leg Press: 540x15, 15, 15, 15 - strict 1min rests so was rough
leg extension: 120x12, 150x12, 190x12, 230(full stack)x10, 10, 10 - needed rest pauses, these hurt!

Saturday: 'Gentle' chest/back with bro in law

Pull ups: 20, 20lbsx10, 50x8, 90x5 drop 0x10
SS Push Ups: 25, 25, 25, 25, 25
Barbell Row: 135x12, 12, 20, 185x12
SS Bench Press: 135x20, 20, 15, 185x10 - light weights for me, but shoulder felt solid!
Rack Deadlifts: 315x15, 375x12 - felt easy
SS DB Bench Press: 40x15, 50x20 - easy, no pain
OUT OF Time... sigh

One more week of 2x, then a burnout week!

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Check out our nutrition and training blog, http://veganmuscleandfitness.com

Its great that you keep a journal on here. You're an absolute beast! How did the contest pan out for iron man mag?

-Dylan

Thanks! And I didn't make the cut, but we had a great campaign, thanks!

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Check out our nutrition and training blog, http://veganmuscleandfitness.com

You had some tough competition but I think you were a contender. Keep pushing weight and we'll keep pushing for your success!

You would have definately been in the mix, good stuff anyway Derek!

_________________
1st Place Raw Champs 2011, 2012 (3 raw records)
Training for my first 100 mile running race

WEB: http://jimsty.wix.com/strength-vs-size
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee

A Little behind on posting, as usual. Had a great lifting week last week and hit some good numbers. Don't remember all the workouts, but here's some favorites:

Legs:
Squat: 135x15, 225x10, 3 sets of 7/4/7s: 315/365/315, 335/385/335 (stoked!), 315/365/315. These were brutal but I rocked them!
Leg Extension: 100x15, 125x15, 15, 15
Leg Press: FST7: 440x15, 7 sets 30sec rests

Shoulders: Don't remember the whole workout, but I hit Smith behind the head press with double discs for 6 reps!

Chest:
Bench Press: 135x15, 15, 185x10, 10, 10 - best I've done lately with no shoulder pain.

This week for the burnout workouts I decided to skip chest and shoulders to hopefully let me shoulder recover a bit, so I hit:

1/7 Back:
Triple set: (killed lats!)
Pull Ups: 20, 18, 20
Straight Arm Pulldown: 50x15, 15, 15
DB Pullover: 60x15, 15, 15
Superset: (killed mid-traps/rhomboids!)
Close-grip overhand Yates Row: 135x18, 20
Supported DB Row: 40x12, 12
Rack Pulls: 315x25

1/9 Arms: This circuit always gives a wicked pump for like 2 hours
Circuit:
Preacher Curl: 75x20, 20, 20
Cable Push Down: 65x20, 85x20, 20
Cable Curl: 45x20, 20, 20
DB Extension: 50x20, 20, 25
DB Hammer Curls: 25x20, 20, 20
DB Kickbacks: 15x20, 20x20, 20

1/10/13 Legs: (felt off this morning, first time having caffeine in a week and I think it messed with me, got good numbers though!)
Romanian Deadlift: 45x50, 185x50, 185x40
Leg Extension: 50x15, 125x10 drop 100x10 drop 75x10 raise 125x10, 150x10 drop 125x10 drop 100x10 raise 150x10, 150x10 drop 125x10 drop 100x10 raise 150x10 (these down/up sets are always horrible)
Leg Press: 440x50, 50 (had to rest pause every 5 reps or so after 25, but wasn't toooo terrible)
Squat: 135x30

Hitting cardio and abs tomorrow, then deep tissue massage on Sunday and back to the heavy work on Monday!

_________________
Check out our nutrition and training blog, http://veganmuscleandfitness.com

You are a huge inspiration. I am literally reading your full log. Ever since i read your profile on the front page of VBB I've been a huge fan. I look forward to seeing your progress

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-Evan

Wow, thanks man!

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Check out our nutrition and training blog, http://veganmuscleandfitness.com

Great JOB! Derek I see you are getting it done, hopefully we see each other out there.

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L.I.F.E, LLC (Living In Freedom Everyday)
http://www.facebook.com/ThaVeganDread