Vegan Bodybuilding & Fitness

WED
40 min cardio on bike in am
pm weight train back/shoulders
kettlebell swing 18kg 4x20
superset with bar clean/press
50x10
50x10
60x10
60x10
inverted pullups 4x10
dumbell lateral raise
10x15
15x10
15x10
15x18
behind the neck pulldowns with band (yellow and black) 4x10
dumbell fwd raises
15x10
15x12
20x10
20x10
seated band row (yellow/black)
4x12
arnold dumbell press
25x12
30x10
30x10
30x10

Thurs
30 min on bike
15 min on stairstepper
weight train legs
raised heel squats 2x10
single leg deadlifts (suck at these) 2x10
swiss ball hamstring curls 4x15
superset with swiss ball tuck ins 2x10 then 2x12
dumbell squats
25x10
30x10
30x10
30x10
ab wheel rollouts 4x10
double kettlebell deadlift with 2x18kg bells
4x10
medicine ball getups to slam 4x10
messed around with some footband walks fwd,back and lateral

meals
2 eggs 3 eggwhites,kale,salsa uncle sams cereal almond milk
scoop garden of life
large kale salad
ezekial sesame bun with tofu and spicyslaw (red,green cabbage, apple cider vin, liquid aminos,small amt of sesame oil,siracha sauce)
garden of life bar
greens juice- new juice i found by coumbia george. got the "just greens" really good
beet protein shake
nut meat tacos wrapped in kale, 1/2 avocado mixed green salad

Behind on my journal a little bit! Still training the same sched. Fri was bi/tri sat was a mini cross for type circuit workout with a 40 min bike ride. sun was rest day
mon was chest/back tues was legs/quads

wed 7/18
am cardio 40 min bike
pm weight train shoulders/back

mini circuit
fwd plate raise 25lb 4x12
fwd dumbell raise 10lb 4x10
kettlebell squat to upright row 18kg 4x10

wide seated band rowing (yellow) 4x12
superset with
dumbell seated shoulder press
25x12
30x10
30x10
30x10
dumbell lat raise
10x12
10x12
10x12
10x12
superset with st bar bent wide grip row
60x12
60x12
65x12
70x12
standing dumbell punch
20x10
20x10
20x12
25x8
superset with
invert pullup feet elevated
4x10
meals
2 eggs, spinach, black beans
uncle sams cereal, almond milk, blueberries

yogurt with whole food optimizer, cinnamon
peach

large green salad
brown rice noodles with tempeh and veggies

postworkout plantfusion vanilla with hemp hearts and roasted beets

large green salad
homemade black bean veggie burger with spicy slaw. no bun

Thurs
20 min eliptical
20 min level 15 incline walk
20 min stairsmaster
weight train legs hams glutes
smith squats
60x12
70x12
90x12
100x10
110x8
120x6
125x6
focused on depth, was really able to go deep until i got into the 100's then pretty much just parallel. getting better though
single leg curl machine
30x8
30x8
30x8
35x8
leg press (orange seat machine)
feet high
120x12
120x12
140x10
160x10
180x8
lying leg curl
55x12
65x12
75x10
85x10
95x10
supersetted everything with core excercises for active recovery

FRI
40 min bike ride
weight train biceps/triceps in afternoon

lying tricep dumbell ext
15x12
15x12
20x8
20x8
superset with dumbell bicep curl standing
15x12
20x12
20x12
20x12
seated overhead tri ext with dumbell
30x15
40x10
40x10
40x10 (new set of 40lb bells! yay)
40x10
superset with bicep dumbell preacher curl
20x12
20x12
25x8
25x8
tricep band pressdown (yellow)
4x15
superset with band curl 1/2 curls (black band)
4x10
reverse band pressdowns
2x10


sunday 60 min easy cardio on bike

Mon 7/23
cardio 35 min bike
did an outdoor workout circuit with a friend who is training for the warrior dash. hill runs, intervals, jumping on picnic tables, pullups on monkey bars. all sorts of fun stuff

weight train chest/tri
smith flat bench press
50x12
60x12
70x6
70x6
80x6
tricep rope 21's
4 sets at 25lb
flat dumbell bench press
25x15
30x12
35x10
40x8
40x8
tricep seated pressdown machine
95x12
105x10
115x10
120x10
130x6
iso lat decline plate press
90x12
100x8
110x8
110x8
110x9

meals
raw protein shake with cacao nibs/almond milk/wheat bran
blueberries

postworkout scoop plant fusion
watermelon
1/2 simply protein bar

large kale saled
1/4 grilled sweet potato
tofu scramble with black beans

PB2 (Holy amazing)
1/2 simply bar
green juice

large kale salad
1/2 avocado
quinoa black bean veggie mix
homemade cashew cheese

Tues was a leg day, focused on quads wed was back and shoulders had a good workout where I played around with my new 40lb dumbells a bit doing clean/presses.
Thurs was hamstrings/glutes

Fr
am cardio 55 min on bike
15 min running
afternoon train biceps/triceps

black band 1/2 curls
4x12
tricep skull crusher 40lbx10 4 sets

dumbell alt standing curls
20x12
25x10
25x9
30x5

burpee/dumbell deadlift
20x10
25x10
25x10
30x10
tri band pressdown blac band
x10
x12
x15
x15
seated dumbell hammer curls
20x15
25x10
25x10
30x6

reverse tri band pressdown red band 4x10
for active recovery in between sets i did mtn climbers,jumping jacks.k.b. swings and some core stuff

meals
1 egg 4 egg whites
flax cereal, almond milk
mixed fruit

pea protein sunbutter shake

large spinach salad
savi seeds
veggie burger with avocado hummus and artichokes

homemade whole food optimizer protein bar with blueberries
green kombucha

large spinach salad
1/4 avocado
quinoa veggies, black beans with "raw cashew cheese"

I know several people in the gym that is doing the warrior dash!

Are you upping your intake of egg whites? for more protein? or have you been doing that all along (I thought I read you were only doing 2 eggs?)

yeah these adventure races are really catching on! very cool that people are getting into it.

I dont know what to do about my egg consumption. i feel a bit guilty for even eating them but i love them for the protein. Yeah I was going for a little more protein that day. Im always trying to play with ratios of things

Mon
7/30 chest/tri
flat bench dumbell press
25x15
30x12
35x10
35x10
40x10
tri rope pressdown
25x12
30x10
30x10
30x10
superset with pushups
4x8
90 degree chest press machine
85x10
85x10
100x10
100x8
tri rope overhead ext
20x15
25x8
25x10
25x10
decline iso chest plate press
90x10
110x10
110x10
120x8
reverse tri pressdowns single arm
10x10
10x8
10x8
various core excercises
50 min bike ride outside. lovin this summer, weather is amazing

meals
2 scoops vega whole food optimizer
1/2 cup fresh mango
1/2 cup wheat bran
almond milk

scoop plant fusion with scoop amazing greens
blueberries

large kale salad
1 slice ezekial with cashew/asparagus nut spread. roasted tomatoes,mushrooms,zuchinni

vega energy pudding. made with choc optimizer,blueberries,banana,almond butter

large greens salad
kale chips
brown rice/black beans/veggies/salsa/cashew cheese/1/4 avocado

chia kombucha
pb2 (obsessed)

Tues 7/31
am treadmill walk level 15 speed 3.8 60 min

weight train legs
leg ext drop set
85x6
70x6
55x6
repeated for 3 sets
lg sex regular sets
85x10
95x8
105x8
v squat machine feet shoulder width 1/2 reps
90x12
10x12
130x10
150x10
v squat regular squats
130x10
130x10
150x10
dumbell split squats
20'sx10
30x10
30x10
35x8
glute kickback drop sets
120x8
90x8
70x8
repeated for 2 sets
calf raiser machine
90x15
100x15
20 min stairmaster

WED
had a great back and shoulders workout and then wed evening I came down with some weird stomach virus that took me out until fri evening. I did manage to do an easy 60 min bike ride on Thurs morning and did a few kettlebell swings and some burpees. Fri I used as a rest day to recover my body.
Sat I felt pretty good so i did my Bi/Tri workout. It went pretty good but I did feel a little weak for sure all around.
Sun I headed to the gym for a leg workout felt good and did 40 min incline walk on treadmill with a friend and then hit the legs for about 60 min. Solid workout.
Back at the gym in the morning for chest/tri looking fwd to it

meals for sun
5 egg whites, spinach,nutritional yeast
brown rice ceral, PB2, almond milk
tea

steel cut oats,wheat bran,vega smoothie infusion
1/2 grapefruit

farro vegetable salad
savi seeds, hemp seeds

postworkout shake
peach

large spinach salad with quinoa
sunflower seed beet pizza from thrive book....so amazing. have not made it in quite awhile.

chia seed protein pudding

Solid week of training. felt great all week just got done with easy cardio today.
week looked like this
MON chest/tri
TUES fullbody mini circuits with med balls,kettlebells,sandbag,bands. lots of fun stuff
WED shoulders/back
THURS legs,glutes
FR biceps/tri
SAT easy cardio
mixed it up all week with cardio. I have been doing a lot of long bike rides in my are 10-13 miles and just enjoying being outside.
Did a lot of incline treadmill walks this week as well as some high intensity intervals on bike and eliptical.
checked out a vegan/vegetarian restaurant in Royal oak that I have been dying to go to for quite some time. So for my Birthday my husband said we could go to my favorite raw foods restaurant for lunch and the vegan place I wanted to go to for dinner. Both were amazing! Makes me sad that they are an hour away and theres nothing cool like that in my area
todays meals
2 eggs,spinach,salsa
flax cereal with almond milk
1/2 banana
pb2 sprinkled on cereal

oats, wheat bran, raw choc protein powder
pluot

watercress salad with cabbage and green beans
soybean spaghetti with homemade sauce and roasted veggies

chia seed pudding with whole food optimizer

tofu puttanesca with artichokes,olives,capers,tomatoes,mushrooms
green salad
homemade carrot cashew soup

schedule has been crazy so I have not logged in awhile! Training everyday though with sundays off.
Looking fwd to a solid shoulders/back workout today. got cardio done already, great day to be outside for a bike ride.
meals today:
2 kashi waffles
almond/flax nut butter 1/2 banana
yogurt with vega chai optimizer mixed in, topped with 1/2 diced apple and ginger

spirulina ball
chia, buckwheat cereal with almond milk

large greens salad
green crackers
sweet potato,black bean, tempeh burger with grilled siracha onions

postworkout sunwarrior shake

soybean spaghetti with tomatoes,artichokes,capers,olives
green salad

What were the vegan/raw restaurants in Royal that you went to? Cacao Tree for the raw? and the other that I love is Inn Season (though they have had different cooks/owners over the past 15 years that I have been going there). Om Cafe is the other one that I know of, though that is technically in Ferndale - and someone asked me if they were still open? I wonder. . . I will have to google it and see if it is still around . . they had the best vegan cakes (usually had a dozen or so different kinds of cakes on hand for us to choose a slice! so many choices!)