Vegan Bodybuilding & Fitness

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 Post subject: Paul Lee's Training Journal
PostPosted: Thu Dec 29, 2011 10:02 pm 
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Rabbit

Joined: Sat Dec 24, 2011 9:41 pm
Posts: 29
Workout today
15 min cardio
2 min -walkouts, knee raises, cross over lunges, and front kicks (30secs/exercise)
Inverted rows 3x10
2 hand KB swings 5x40 sec(40lb)
Box jumps 5x10
KB clean and Press 5x10/side(40lb)
An roller 3xAMRAP (12,7,5)


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 Post subject: Paul Lee's Training Journal 2012 Jan 2
PostPosted: Mon Jan 02, 2012 8:42 pm 
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Joined: Sat Dec 24, 2011 9:41 pm
Posts: 29
2 Jan 12 workout
2 min warm up- squat thrusts, shuffles, mountain climbers, & jacks (30 sec each)
Rocking chairs - high/low AMRAPx3(10/10)(15/11)(20/10)
Staggered push ups -AMRAPx3 10,12,10
Bounce pushups - AMRAPx3 6,5,6
Dive Bombers - AMRAPx3 6,5,3
Semi planche pushups - confusing had problems
Air plunges - AMRAPx3 15,20,11
Chinese pushups - AMRAPx3 8,6,6
Inverse pushup - AMRAPx3 8,10,8
Handstand pushup - AMRAPx3 3,2,2
Cool down - chest stretch, fore arm stretch, overhead arm pull, and abdominal stretch

Diet note- 2 days eating vegan and no cravings or issues. I weighed in at 187.6 to start the year and 14.7% body fat. Most importantly, I am excited for a change in diet that will improve my health.
Happy New Year all!


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 Post subject: Paul Lee's Training Journal 3 Jan 12
PostPosted: Tue Jan 03, 2012 8:44 pm 
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Joined: Sat Dec 24, 2011 9:41 pm
Posts: 29
I use a combination of the spartan workout routine and then body weight exercises. Today was a spartan day. Day 8 24 min start to finish.
High pull 3x30 sec/side 30 lb kb
2 hand kb swing 1x1min 30 lb kb
Walking pushups 3x30 sec
Kb floor press 2x15 (14,10) 45lb kbs (actual reps)
Squats with 12 lb weighted barn 3x12, supposed to be tire flips, tire was being used.


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 Post subject: Paul Lee's Training Journal 4 Jan 12
PostPosted: Wed Jan 04, 2012 9:18 pm 
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Joined: Sat Dec 24, 2011 9:41 pm
Posts: 29
Circuit 20 min
20 reps of each, as many circuits as possible. 3 cycles completed
Rotational warmups-neck,shoulder,hips,knees,ankles
Good mornings
Dirty dogs
Mule kicks
1 leg Romanian dead lift
Hip extensions
Ham sandwich
Cool down stretching


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 Post subject: Paul Lee's Training Journal 5 Jan 12
PostPosted: Thu Jan 05, 2012 8:42 pm 
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Rabbit

Joined: Sat Dec 24, 2011 9:41 pm
Posts: 29
Today I was only able to get in my Army PT session. I have done pt on the 3rd and 4th as well.
I did a 50 minute pool pt session. It was a full body workout. Swimming, floating weights, jumping, flutter kicks, jumping jacks, running laps, and a stretching cool down it was amazing. I feel worked with none of the impact.


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 Post subject: Paul Lee's Training Journal 6 Jan 12
PostPosted: Fri Jan 06, 2012 11:34 pm 
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Joined: Sat Dec 24, 2011 9:41 pm
Posts: 29
Spartan workout
Pushup ladder 11 to 1
Forward lunge w/20lb dumbbells 3x30 sec/side
Floor wiper 135lb straight bar 3x12
KB dead clean 3x30sec/side (30lb kb)
Burpees 5x30 sec


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 Post subject: Paul Lee's Training Journal 7 Jan 12
PostPosted: Sat Jan 07, 2012 6:56 pm 
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Joined: Sat Dec 24, 2011 9:41 pm
Posts: 29
Today was good. I went to a spin class on post with my wife. It was our first time and I was pretty impressed with the instructor. I also did an additional work out of pull ups
5sets of 3 reps and then 3 sets of 3 reps of negatives.


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 Post subject: Paul Lee's Training Journal 8 Jan 12
PostPosted: Sun Jan 08, 2012 2:06 pm 
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Rabbit

Joined: Sat Dec 24, 2011 9:41 pm
Posts: 29
So in the Spartan workout program tday is day 14, the first testing day.
25 pullups
50 deadlifts (135lbs)
50 pushups
50 box jumps (24")
50 floor sweepers (135lbs)
25 kb dead clean and press/side 16Kg KB
25 pullups
all exercises AQAP, my time:28 min, goal time set by book is 20 min. a little off. what a workout


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 Post subject: Paul Lee's Training Journal 9 Jan 12
PostPosted: Mon Jan 09, 2012 9:55 pm 
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Joined: Sat Dec 24, 2011 9:41 pm
Posts: 29
Hour long cardio kickboxing class at club KO in San Antonio, TX.
Had awesome vegan burrito with butternut squash, onion, black bean and red pepper filling. Topped with Daiya and guacamole. So good.


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 Post subject: Paul Lee's Training Journal 10 Jan 12
PostPosted: Tue Jan 10, 2012 9:59 pm 
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Joined: Sat Dec 24, 2011 9:41 pm
Posts: 29
Army PT today. 125 crunches in different variations, 100 pushups in sets of 10 and running intervals for about 3 miles. A good all around workout.


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 Post subject: Paul Lee's Training Journal 11 Jan 12
PostPosted: Wed Jan 11, 2012 7:21 pm 
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Joined: Sat Dec 24, 2011 9:41 pm
Posts: 29
More Army PT today
1:30 sit ups
1:00 incline partner assisted sit ups
20 close/normal/wide push ups
200 situps 20 sets of 10
3 miles of intervals


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 Post subject: Paul Lee's Training Journal 12 Jan 12
PostPosted: Thu Jan 12, 2012 11:15 pm 
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Rabbit

Joined: Sat Dec 24, 2011 9:41 pm
Posts: 29
Army pool pt for 1 hr. full body workout. It was great, my muscles feel worked but no joint soreness. I highly recommend exercising in water at least once a week. Tomorrow I get back to the Spartan workout and some distance running.


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 Post subject: Re: Paul Lee's Training Journal
PostPosted: Thu Jan 12, 2012 11:49 pm 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
Hey Paul! Great job on staying consistent in your training and journaling! It's inspiring to see! :D

All the best,
Karen


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 Post subject: Paul Lee's Training Journal 13 Jan 12
PostPosted: Sat Jan 14, 2012 7:32 am 
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Rabbit

Joined: Sat Dec 24, 2011 9:41 pm
Posts: 29
High pulls 4x30 sec (2 per side) 30 lb kb
2 hand kb swing 3x60 sec 30 lb kb
Walking push up 5x10
Leg thrust 1x25
Barbell floor press 5x3 60lb db
Double windmill 3x8/side 15lb kb top & 20 lb kb bottom
Time 29:08


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 Post subject: Re: Paul Lee's Training Journal
PostPosted: Sat Jan 14, 2012 4:32 pm 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21040
Location: Austin, TX
Nice work, Paul!

Great consistent efforts and I like your workout variety as well.

All the best this weekend!

Train hard, eat plenty plant-based whole foods.

-Robert

_________________

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


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