Vegan Bodybuilding & Fitness

Thanks, Karen! Looks like you had a great time on the cruise

I managed to run 6.75 yesterday with only mild pain in the shins, so they're slowly healing. I also ended up running 30 seconds per mile faster than I normally run that route, so I guess the week off from running actually helped

Today was a weight day:

Prone leg curls - 3 sets x 12 reps @ 70lbs
Seated leg extns - 3 sets x 10 reps @ 110lbs
Seated leg press - 3 sets x 16 reps @ 235lbs
Standing calf raises - 3 sets x 10 reps @ 275lbs
Hip abductors - 3 sets x 12 reps @ 120lbs
Hip adductors - 3 sets x 12 reps @ 120lbs
Cable crunches - 3 sets x 30 reps @ 140lbs
High pulley tricep extns - 3 sets x 10 reps @ 100lbs
Incline db bicep curls - 3 sets x 10 reps each arm @ 25lbs

Here's what I ate today:
Breakfast - rolled oats, raisins, with almond milk. Coffee with rice milk.
Snack - apple & almonds, green tea
Lunch - spring green salad, garbanzo beans, mango, green tea
Pre-weights snack - green tea, 12 grain crackers
Post weights - Health Force protein shake with vega wfho
Dinner - Chipotle veggie fajita bowl, 3 small corn tortillas, water
Snack - sprouted grain toast, water

9 mile hill run after work today - sunny and 82F so it was pretty warm. It was hard going, bu the shin splints did well. It wasn't the best pace in the word at a 10:00 average, but not bad considering I was tired, it was hot, and it was after work.

Here's what I ate:
Breakfast - red quinoa, pumpkin & spices, raisins, almond milk. Coffee and rice milk.
Snack - apple, almonds, green tea
Lunch - spring greens, mango, garbanzo beans, green tea, one scoop vegan vanilla ice cream
Snack - 12 grain crackers
Post run - vega wfho & health force protein shake
Dinner - 2 home made black bean burgers, 2 slices sprouted grain bread, water
Snack - 2 slices sprouted grain toast, water

Good weight workout today:

Db bench - 3 sets x 12 reps @ 80lbs total
Incline db bench - 3 sets x 12 reps @ 70lbs total
Pull ups with hanging leg raises - 3 sets x 10 reps @ body weight
Dips - 3 sets x 16 reps @ body weight
Seated shoulder press - 3 sets x 12 reps @ 120lbs
Should shrugs (smith machine) - 3 sets x 15 reps @ 185lbs
Db front raises - 3 sets x 10 reps each arm @ 25lbs
Db lateral raises - 3 sets x 10 reps each arm @ 20lbs
Pull downs - 3 sets x 10 reps @ 100lbs
Upright rows (smith machine) - 3 sets x 8 reps @ 95lbs
Seated back extns - 3 sets x 20 reps @ 165lbs
Seated cable rows - 3 sets x 10 reps @ 200lbs


Here's what I ate:
Breakfast - red quinoa with almond milk & raisins, coffee with rice milk
Snack - apple & almonds, green tea
Lunch - spring green salad with mango, green tea
Post weights - sun warrior protein shake with vega wfho
Dinner - Sweet Tomatoes large salad bar, small baked sweet potato and regular potato, water
Snack - 1oz dark chocolate, 3 slices sprouted grain toast, water

Hi Colin,

Have a great weekend!

All the best!

-Robert

_________________

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

Hey Colin! Hope you've had a great few days since your last post, and that things are going so great for you and your family!

Thanks for checking in Robert & Karen Doing OK here but my daughter was sick over the weekend and the weather was bad, so... I went 3 days without working out (other than one home yoga session) so I was getting withdrawal symptoms LOL Still, it gave me plenty of time to try new recipes from the Thrive diet - I think the curry chickpea pizza and the buckwheat blueberry pancakes are the favorites so far! I'm also trying to cut out the morning coffee and have green tea instead.

At least my daughter is over the stomach flu now, so she went back to school today, which meant I could go run

10.45 mile hill run in 1 hr 44 minutes, 9:57 overall pace, 1097 calories burned. 52 degrees, sunny, gentle breeze - perfect! I guess the 3 day rest did me good because I felt energetic for the full run. Good job too because I then had to work 1pm to 10pm!

Here's what I ate today (more calories than normal but I was hungry after that run! LOL) :

Breakfast - 2 buckwheat blueberry pancakes with fresh kiwi and mango, green tea.
Pre run - 4 dried dates
During run - coconut water "green" juice mixed with plain water 50/50, one carb gel
Post run - Thrive diet chocolate almond smoothie (banana, dates, cocoa nibs, protein powder, ground flaxseed)
Lunch - left over colcannon from St Paddy's day, green tea
Snack - 2 small apples, almonds, Thrive diet energy bar, green tea
Dinner - spring green & kale salad, chickpeas, Sun Warrior protein shake
Snack - Thrive diet veggie crackers, green tea
Snack - 2 slices sprouted grain toast, warm rice milk

Hopefully going to hit the weights tomorrow after work!

Managed to hit the weight room after work today:

Pull ups with hanging leg raises - 1 set x 10 reps & 1 set x 8 reps @ body weight
Seated leg extns - 3 sets x 10 reps @ 110lbs
Standing calf raises - 3 sets x 10 reps @ 275lbs
Romanian db deadlift - 3 sets x 10 reps each leg @ 25lbs
Cable crunches - 3 sets x 30 reps @ 140lbs
Seated shoulder press - 3 sets x 12 reps @ 120lbs
Upright rows - 3 sets x 8 reps @ 90lbs
Db bench press - 3 sets x 12 reps @ 80lbs
Db incline press - 3 sets x 10 reps @ 70lbs
Low cable row - 3 sets x 10 reps @ 200lbs
Shoulder shrugs (smith machine) - 3 sets x 15 reps @ 185lbs

Here's what I ate:
Breakfast - green tea, rolled oats with goji berries & raisins, almond milk
Snack - Thrive homemade veggie crackers, green tea
Snack - banana & almonds, green tea
Lunch - chickpea curry pizza base with veggies, green tea
Snack - apple
Post weights - homemade "lara bar", sun warrior shale with vega wfho
dinner - kale salad with red kidney beans, blue corn tortilla chips & homemade peach salsa, dessert was a pear & ginger smoothie

Pretty healthy day

Totally forgot to post last night....

Did a 6.7 mile run in the morning - was up at 4am and left the house at 5am. 65 minute run, 9:57 pace, 706 calories.

Breakfast - 2 buckwheat blueberry pancakes with raspberries & blackberries, green tea
Post run - banana, green tea
Snack - banana, almonds, green tea
Lunch - green salad, red kidney beans, green tea
Snack - 12 grain crackers, half a lara bar, green tea
Dinner - lo mein veggies with fried sprouted tofu, ginger pear smoothie
Snack - wholewheat sour dough toast, water

Today is a rest day due to dental appts, work, and life! Weight room tomorrow....

Quick trip to the weight room this morning:

Pull ups with hanging leg raises - 3 sets x 10 reps @ body weight
Seated shoulder press - 3 sets x 12 reps @ 120lbs
Upright rows - 3 sets x 8 reps @ 95lbs
Shoulder shrugs (smith machine) - 3 sets x 15 reps @ 185lbs
Db Romanian deadlifts - 3 sets x 10 reps each leg @ 30lbs
Seated leg extns - 3 sets x 10 reps @ 110lbs
Seated leg press - 3 sets x 16 reps @ 235lbs
Standing calf raises - 3 sets x 10 reps @ 275lbs
Low cable row - 3 sets x 12 reps @ 200lbs
Db bench - 3 sets x 12 reps @ 80lbs
Db incline bench - 3 sets x 12 reps @ 70lbs
Seated back extns - 3 sets x 20 reps @ 165lbs

Here's what ate:

Breakfast - 2 buckwheat blueberry pancakes with mango, coffee with rice milk
Post weights - chocolate almond smoothie with health force chocolate protein powder
Lunch - falafel pita, blue corn tortilla chips with beans, garlic new potatoes, water
Dinner - left over beans & potatoes, water

19.5 mile run yesterday morning, with hill work after mile 7 Did pretty well, used a variety of gel brands, made Brendan Brazier's ginger ale sports drink with coconut water - that was good! Overall pace wasn't great at 10:41 but that's because I took the hills too fast so slowed down on the way back. Had another runner fall in with me on the way up - thought he was going to pass but he just fell in and started to chat, so I ended up running a little faster than I normally would and with chatting, I burned a little more energy than I normally would have, but it was good.

Ate the usual oats with raisins and goji berries before the run, a liter of carbonated water when I got home, a Probar, then a Sun Warrior protein shake with vega wfho.

And then my daughter wanted to go swimming.... ! So I sat at the edge of the pool, feet and legs in the water to soothe them.

We went out for sinner with my mother-in-law - Thai food! So panang curry and a spring roll.

Snack before bed was pretty bog - 3 slices sprouted grain toast, warm, rice milk, 4 garlic & poppy seed crackers.

Wow! Impressive, Colin! Glad your little girl is feeling better, too.

Still tired after the run yesterday, so a somewhat short weight workout today...

Db bench press - 3 sets x 12 reps @ 80lbs
Incline db bench - 3 sets x 12 reps @ 70lbs
Seated shoulder press - 3 sets x 12 reps @ 120lbs
Seated low cable row - 3 sets x 12 reps @ 200lbs
Cable crunches - 3 sets x 30 reps @ 140lbs
Seated back extns - 3 sets x 20 reps @ 165lbs
Shoulder shrugs - smith machine - 3 sets x 15 reps @ 185lbs

Breakfast - oats with goji berries, raisins, & almond milk, green tea
Post weights - sun warrior protein shake
Lunch - Beyond Bread: hummus & salad sandwich, bag kettle chips, water
Snack - banana with almonds & walnuts, green tea
Dinner - quinoa & green salad, green tea
Snack - wholewheat sourdough toast, warm rice milk

Didn't get to work out yesterday thanks to a 12 hour shift at work. But, I was up early an out running this morning before sunrise. 5.2 miles was all due to the shin splints creeping back in Overall pace was 8:57.

Breakfast pre-run - coffee with soy creamer, banana
Post run - rolled oats, goji berries, raisins, sunflower milk, chia seed
Snack - banana & walnuts, green tea
Lunch - green salad with garbanzo beans, strawberries, green tea
Snack - Thrive energy bar, black tea with soy milk
Dinner - spaghetti with white bean sauce, water
snack - wholewheat sourdough toast, water

Tough week to try and get workouts in this week... lots of extra time put in at work meant no time for the gym Hoping to go run tomorrow.

Yey, at last! I got to work out today Cycled to and from the gym (so 8 mile total bike ride), hit the weights while there:

Cable crunches - 3 sets x 30 reps @ 140lbs
Prone leg curl - 3 sets x 10 reps @ 80lbs
Seated leg extns - 3 sets x 10 reps @ 110lbs
Seated leg press - 3 sets x 16 reps @ 235lbs
Standing calf raises - 3 sets x 12 reps @ 135lbs
Hip adductors - 3 sets x 10 reps @ 120lbs
Hip abductrors - 3 sets x 10 reps @ 120lbs
Seated back extns - 3 sets x 20 reps @ 170lbs
Db lateral raises - 3 sets each arm x 10 reps @ 20lbs
Db bench press - 3 sets x 12 reps @ 90lbs total
Db incline bench press - 3 sets x 12 reps @ 70lbs total
Low cable pulley row - 3 sets x 12 reps @ 200lbs
Shoulder press - 2 sets x 12 reps @ 130lbs
Pull downs - 3 sets x 10 reps @ 100lbs
Dips - 3 sets x 15 reps @ body weight

Phew! Felt good to flex those muscles again

Food today:
Breakfast - 2 buckwheat raspberry pancakes, coffee with soy crreamer
Post weights - 4 dates, sun warrior shake
Lunch - 2 small Trader Joe's spinach pizzas with daiya cheese, carbonated water
Snack - coffee with rice milk, apple & almonds
Dinner - large kale salad, gardein tenders, light beer, 2 pizza breadsticks, individual homemade chocolate lava cake

Tomorrow... running up that hill again!