Vegan Bodybuilding & Fitness

Nice detailed journal!

Hope you had a great weekend. Catch up in the ATX soon enough, I'm sure.

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

Thanks! I'm too ocd to keep it simple I think haha.

_________________
"Don't let your outrage for injustice end where your selfishness begins."

Hammer Curls (4 sets):

1. 35lbs (10 reps)
2. 30lbs (10 reps)
3. 27.5lbs (10 reps)
4. 25lbs (10 reps)

Thoughts - Love em'.


Behind the Head Triceps Extension w/Free-Weights (4 sets):

1. 40lbs (10 reps)
2. 40lbs (10 reps)
3. 35lbs (10 reps)
4. 35lbs (10 reps)


Cable Bicep Curl (4 sets):

1. 30lbs (10 reps)
2. 25lbs (20 reps)
3. 25lbs (10 reps)
4. 25lbs (10 reps)

Thoughts - I saw someone doing these one day and it was always in the back of my mind so I set out to try them. I went to the cable cross machine, the handles on it were missing. I went to the tree where they keep all the different handles, they weren't there. I went to some of the other machines that have handles like that to see if I could bring them to my machine but they were fastened on tight with some thing that looked like you'd need a wrench to get it off the clip. Saw another cable cross machine and was like maybe I can take these ones off because it's the same machine. As i'm trying to take them off I realize that i'm trying to swap handles for the same machines and that I can just use this one and feel like an idiot. Getting buff commenced at that point.


Triceps Press (4 sets):

1. 190lbs (12 reps)
2. 210lbs (2 reps) *This actually made me float off of my seat haha. But, I did get 2 reps out of it even still*
3. 180lbs (10 reps)
4. 170lbs (12 reps)

Thoughts - I really love that I can lift more than I weigh on this machine. The idea seems absurd since you're pressing downward and always blows my mind a little.


Fore-arm Bench Curl (Palms Up) (4 sets):

1. 90lbs (10 reps)
2. 70lbs (12 reps)
3. 70lbs (12 reps)
4. 70lbs (12 reps)


Fore-arm Bench Curl (Palms Down) (3 sets):

1. 30lbs (10 reps)
2. 30lbs (12 reps)
3. 20lbs (12 reps)

Thoughts - Both of these fore-arm bench curls were down with a one of the smaller straight barbels, kneeling at the bench, the bench horizontal in front of you, and your wrists hanging over the edge of the furthest side. Pretty intense fore-arm workout. I forget about these sometimes and I have this weird fear in my head that i'll have jacked upper arms and skinny fore-arms. Would be pretty funny looking!


Supplements:
ACG3 Pre-Workout
Vega Sport Protein (2 scoops over the course of the rest of the night, I probably chugged half of it right away though)
Black Quinoa with almonds
Creatine 189 (two pills)

_________________
"Don't let your outrage for injustice end where your selfishness begins."

Cardio warm-up on the treadmill at 3mph for 5 mins. Get that blood pumpin!

Barbel Rows (4 sets):

1. 80lbs (12 reps)
2. 70lbs (12 reps)
3. 60lbs (12 reps)
4. 50lbs (12 reps)

Thoughts - Probably should have done a warm-up set, hurt my lower back a little bit because of the stress of the immediate weight. However, after doing some lower back stretches immediately after I feel fine. No pain at all.


Pull-Ups (4 sets):

1. Unassisted, Just body-weight (10 reps front handles)
2. 50lbs resistance (10 reps/116lbs lift)
3. 70lbs resistance (12 reps/96lbs lift)
4. 90lbs resistance (12 reps/76lbs lift)

Thoughts - I wanted to make sure that I started weening myself off of assisted pull-ups since on my iron gym at home I can do them just fine without any kind of struggle. It's sort of tough in the gym because i'm of average stature and I feel like some of the machines including the unassisted pull-up bar are catered to incredibly tall people, so I have to jump for the handles. But I am going to work to a full 4 sets of unassisted. That's my goal. Also doing 50lbs on the assisted pull-up machine was essentially just body weight as well. It wasn't enough resistance to counteract my bodyweight so it just floated away from me underneath me. In order to make any contact with the kneeling pad I had to curl my feet underneath it. So even though I had set it to 50, that essentially was just body weight as well.


Lat Pull Downs (4 sets):

1. 130lbs (10 reps)
2. 120lbs (10 reps)
3. 110lbs (10 reps)
4. 100lbs (10 reps)

Thoughts - I really don't like these that much. They're uncomfortable, and i'm not that tall so I have to put my body weight into pulling the bar down so I can hook myself underneath the leg pads. I am able to do more and more which is nice and I know it needs to be done so I just do it and try not to complain too much. One thing about this is that it seems to be different on a cable version as opposed to the one where the bar is part of the machine itself and is just the extension of the arm on top. I can lift significantly more on the 2nd machine but this one I can't lift as much I don't know why. One of the many mysteries of the gym I guess...


Barbel Shrugs (3 sets):

1. 60lbs (15 reps)
2. 55lbs (15 reps)
3. 50lbs (15 reps)


Bench Press (4 sets):

1. 95lbs (10 reps) *warm up set*
2. 165lbs (8 reps)
3. 155lbs (7 reps)
4. 145lbs (10 reps)
5. 145lbs (11 reps)

Thoughts - A new max today! 165lbs! I'm really proud of how far i've come on the bench. This is my favorite exercise. I'm sure it is for a lot of people but I used to only have a bench at home before I started going to the gym. It gave me a good head-start so when I got to the gym I wasn't a noob. I had some strength to work with. This exercise is my way to stay connected with that I guess, in addition to being a good strength and ego bench-marker .


Incline Dumbell Chest Press (3 sets):

1. 50lbs (10 reps)
2. 50lbs (8 reps)
3. 40lbs (8 reps)

Thoughts - My third set was supposed to be with 45lbs weights but they were nowhere to be found so I just did 40's.


Food/Supplements:

ACG3 Pre-Workout
Creatine 189 (2 pills)
Cliff Bar
Vega Sport Protein (2 scoops, half of it right away the other half over the next few hours)
4 Uncrustables
Triscuits and Hummus (Like 1 whole container worth of hummus)

_________________
"Don't let your outrage for injustice end where your selfishness begins."

Keep it up - things are looking good!

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"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous

Thanks! I think I actually got an impressed look for once wearing my vegan bb shirt. It's nice not to be second guessed haha.

_________________
"Don't let your outrage for injustice end where your selfishness begins."

Today was a Cardio/Abs day

5 Mins of cardio on the cross-ramp as a warm-up.

Ab Circuit Training:

1. Knee/Hip Raise on Parallel Bars (12 reps)
2. Side Bend w/45lbs weight (15 reps each side)
3. Knee/Hip Raise on Parallel Bars (12 reps)
4. Side Bend w/45lbs weight (15 reps each side)
5. Knee/Hip Raise on Parallel Bars (12 reps)
6. Side Bend w/45lbs weight (15 reps each side)
7. Knee/Hip Raise on Parallel Bars (12 reps)
8. Side Bend w/45lbs weight (15 reps each side)
9. Decline Crunches (10 reps)
10. Side Bend w/45lbs weight (15 reps each side)
11. Decline Crunches (10 reps)
12. Side Bend w/45lbs weight (15 reps each side)
13. Decline Crunches (10 reps)
14. Side Bend w/45lbs weight (15 reps each side)

Thoughts - I went all out on this. No breaks in between exercises or sets. This was all seamless. My abs hate me right now. I haven't been able to focus on abs for a while or even really do any ab things for a while because of me cracking a rib so it was nice to be healed and be able to do some hardcore ab stuff. I recommend trying this or variations of this if you want a brutal ab workout.


Cardio (Gazelle):

-15 mins
-lvl 6
-145 calories burned
-.55 miles

Thoughts - I'm not sure if the machine is actually called a gazelle but that's what someone told me it was so i'm gonna go with it. I guess the important part here is that I was moving at a rapid pace on some sort of machine.


Stability Ball Crunches:

1. 100 reps

Thoughts - I first told myself I wanted to do it for the length of the song I was listening to. Then as I crept closer to 100 I decided that I wanted to get to 100 before the song ended. Goal accomplished.


Ab Coaster (3 sets):

1. 10 reps front, 10 reps left side, 10 reps right side (60lbs resistance)
2. 10 reps front, 10 reps left side, 10 reps right side (60lbs resistance)
3. 10 reps front, 10 reps left side, 10 reps right side (60lbs resistance)

Thoughts - By the end of this my abs were ready to quit. I think the machine is only supposed to hold 40lbs of resistance but as with any machine if there isn't enough weight on there people add and there is enough room for another 10lbs weight on each side so I went extra.


Stability Ball/Balance Board Planking:

1. For a minute straight


Cardio Treadmill/Free-Motion Fitness Test:

-V02 Max 37.6
-Roughly 100 calories burned
-Roughly about 20 mins

Thoughts - I'm not sure what that score means as I can't find anywhere on the internet what the scale or standards are for the test so I don't know if that score is good or bad.


Food/Supplements:
I didn't eat a lot today. My stomach has been kinda upset all day.
Cliff Bar
Builder Bar
Triscuits and Hummus
Quinoa w/mango, raisins, almonds, etc.
Garlic stuffed Green Olives
2 Chocolate cookies with white chocolate chips
ACG3 Pre-Workout
Creatine 189 (2 Pills)
Vega Sport Protein (1 1/2 scoops)
Vega Sport Protein (1 scoop)

_________________
"Don't let your outrage for injustice end where your selfishness begins."

Tomorrow I get to try out the vegan lifting belt I found at Academy Sports. As far as I can tell this is all man made. The tag lists no animal materials. It's made by the brand Altus. There is even a Nike one that was man-made as well. Be careful though there is one that looks exactly like it that is not man-made. Make sure to check the tag for the materials.

_________________
"Don't let your outrage for injustice end where your selfishness begins."

Lower back and shoulders day today.

Back Extension (4 sets):

1. 50lbs (10 reps)
2. 90lbs (10 reps)
3. 70lbs (10 reps)
4. 50lbs (10 reps)

Thoughts - I just kinda treated this as a lower back warm-up exercise instead of just going right into Dead Lifts. My back was feeling pretty good too after this.


Dead Lifts (2 sets):

1. Bar/45lbs (10 reps) *warm-up*
2. 65lbs (10 reps) *warm-up*
3. 125lbs (12 reps)
4. 125lbs (10 reps)

Thoughts - So I used a lifting belt for the first time today. It took all the pressure and I felt no strain on my back. As a result I was able to lift better. It forced me to lift properly, the way it propped my back up I felt like. I know there is the endless debate of belt/no belt but I really felt it was helpful. Lower back is a weaker area for me so any kind of protection that forces me to lift properly and takes some of the strain off of my back so I can strengthen it without too much stress is ok with me. I definitely approve so far. I could feel how heavy the weight was but there was no pain I guess is the long drawn out point i'm trying to make here.


Shoulder Press (3 sets):

1. 100lbs (10 reps)
2. 140lbs (10 reps)
3. 140lbs (10 reps)

Thoughts - So this was kind of the beginning of the end for me for today's workout. I somehow hurt my shoulder yesterday doing something, but it didn't even really hurt until today for some reason. Arnicare has been my friend and has helped the pain after the workout today but It severely limited me today. I tried doing a military press after this and it turns out that it put pressure on the exact spot of my shoulder where it is hurt so that stopped me in my tracks right there. Didn't even get two reps out. This kind of tanked my self-esteem too in addition and I called it a day.


Supplements:

Creatine 189 (2 pills)
ACG3 Pre-Workout (2 scoops)
Vega Sport Protein (2 scoops, 1 right away the other over the course of a few hours)

_________________
"Don't let your outrage for injustice end where your selfishness begins."

Today was a LITTLE better. Legs Day.

Leg Press (2 sets):

1. 180lbs (10 reps)
2. 180lbs (10 reps)

Thoughts - I was honestly afraid to go more than this. This was where I cracked my rib. So I had to kind of psych myself out to even get on this in the first place. I don't know if i'll be lifting my max on this for a long time. In the meantime there is a horizontal leg press that doesn't have all the weight angled down to crash on me if my legs give out again. I really underlifted on these sets but it's important to me to be able to work myself back up mentally to the spot where I can lift this again without fear.


Calf Extension (3 sets):

1. 90lbs (10 reps)
2. 90lbs (9 reps)
3. 90lbs (10 reps)

Thoughts - I did each rep really slow on this one to maximize the workout. I thought it would be fun to try. Walking isn't your friend after doing this typically.


Horizontal Leg Press (2 sets):

1. 150lbs (12 reps)
2. 180lbs (10 reps)

Thoughts - Even though this machine doesn't even go up to my max and I could lift the whole stack if I wanted to, I played it safe and tried it out. It puts a lot of stress on your shoulders but overall I think i'll be using this one for a while.


Adductor (2 sets):

1. 150lbs (12 reps)
2. 140lbs (12 reps)

Thoughts - This and the Abductor (which has a kind of creepy name for an exercise machine), are what we like to call "The Giving Birth Machines". If they had Exercise equipment in a Gyno office I image this is what would be in there.


Seated Leg Curls (5 sets):

1. 70lbs (10 reps) x5

Supplements/Food:

ACG3 Pre-Workout (2 scoops)
Cliff Bar
Cliff Trail Mix Bar
Builder Bar
Ocean Spray Cran Grape Juice
Vega Sport Protein (2 scoops)
Tofu and Vegetables with Spicy Black Bean Sauce
Creatine 189 (2 pills)

_________________
"Don't let your outrage for injustice end where your selfishness begins."

Bicep Curls (5 sets):

1. 17.5lbs (10 reps)
2. 40lbs (5 reps)
3. 35lbs (8 reps)
4. 30lbs (10 reps)
5. 20lbs (15 reps)


Triceps Press (5 sets):

1. 50lbs (10 reps)
2. 200lbs (3 reps) *it lifted me out of my seat haha*
3. 190lbs (6 reps) *once again floating a little. i should gain some weight haha*
4. 170lbs (10 reps)
5. 150lbs (10 reps)


Hammer Curls (4 sets):

1. 25lbs (10 reps) x4


Overhead Triceps Extension w/Dumbel (4 sets):

1. 50lbs (15 reps)
2. 55lbs (8 reps)
3. 60lbs (8 reps)
4. 20lbs (20 reps)


Preacher Curl Barbel (3 sets):

1. 80lbs (4 reps)
2. 70lbs (9 reps)
3. 70lbs (4 reps)


Biceps Curl Machine (3 sets):

1. 100lbs (10 reps)
2. 70lbs (10 reps)
3. 50lbs (12 reps)


Cable Cross Biceps Curl (1 set):

1. 25lbs (5 reps)


Forearm Curls w/Free Weights (4 sets):

1. 35lbs (12 reps)
2. 30lbs (10 reps)
3. 35lbs (10 reps)
4. 30lbs (10 reps)


I'm kinda hurting in my left shoulder. I pushed through the pain and strangely enough it made it feel better afterwards even though it hurt like hell while doing things. My range of motion was kind of limited so towards the end I think I kinda petered out a little. However, I think today was a great workout day and I think I did well.

Supplements/Food:

Vega Sport Pre-Workout
Cliff Bar
Cliff Trail-Mix Bar
Creatine 189 (2 pills)
Vega Sport Protein (2 scoops)
Spinach Cole-Slaw
Lentil Loaf w/Basil Tomato Sauce
Squash with stuffing on top
Carrots with Pecans
Apple Cobbler
Pasta with Cilantro Pesto

_________________
"Don't let your outrage for injustice end where your selfishness begins."

Barbel Rows (4 sets):

1. 30lbs (10 reps) *warm-up*
2. 40lbs (10 reps) *warm-up*
3. 80lbs (10 reps)
4. 70lbs (10 reps)


Pull-Ups (4 sets):

1. Unassisted (10 reps)
2. 90lbs resistance (10 reps)
3. 100lbs resistance (10 reps)
4. 110lbs resistance (10 reps)


Lat Pull-Down (3 sets):

1. 150lbs (8 reps)
2. 130lbs (8 reps)
3. 110lbs (9 reps)


Barbel Shrugs/Smith Machine (4 sets):

1. 225lbs (10 reps)
2. 225lbs (10 reps)
3. 205lbs (10 reps)
4. 205lbs (10 reps)


My left shoulder has been hurting the past few days and it sorta stopped my workout here and I had to spend the rest of it stretching my shoulders as well as doing some rotater cuff stretches to stretch some of the minor muscles in that area. I wasn't able to do Bench Press today which is my favorite. Just have to work around it. It doesn't stop me, just hinders motion in a certain direction so I still worked it half-way decent I suppose. Just have to keep trying!

Supplements/Food:

Cliff Bar
Builder Bar
Vega Sport Pre-Workout
Creatine 189 (2 pills)
Vega Sport Protein (2 scoops)
Super Spinach Coleslaw
Pinto Beans and Cheesy something or others (something spanish), I think they were potatoes
Winter Squash with Stuffing
Lentil Loaf
Some sort of thai seasoned pasta with tofu

_________________
"Don't let your outrage for injustice end where your selfishness begins."

I start a weight training class at school tonight. Wearing my VBB shirt. Hope they don't hate.

_________________
"Don't let your outrage for injustice end where your selfishness begins."

Class Exercises:

Military Press Barbel (4 sets):

1. 45lbs (6 reps)
2. 45lbs (6 reps)
3. 65lbs (6 reps)
4. 85lbs (6 reps)


Kettlebell Swing (4 sets):

1. 12kg (6 reps)
2. 12kg (6 reps)
3. 12kg (6 reps)
4. 12kg (6 reps)


Dumbell Flys (4 sets):

1. 20lbs (10 reps)
2. 20lbs (10 reps)
3. 20lbs (10 reps)
4. 20lbs (10 reps)


Pull-downs Underhand (4 sets):

1. 80lbs (10 reps)
2. 100lbs (10 reps)
3. 120lbs (10 reps)
4. 110lbs (10 reps)


After class I went to the gym to continue my regular workout


Back Extensions (3 sets):

1. 50lbs (10 reps)
2. 90lbs (10 reps)
3. 90lbs (10 reps)


Shoulder Press (4 sets):
1. 50lbs (5 reps), 90lbs (7 reps)
2. 150lbs (15 reps)
3. 190lbs (10 reps)
4. 140lbs (10 reps)


Dead Lifts (4 sets):

1. 95lbs (10 reps)
2. 115lbs (10 reps)
3. 145lbs (10 reps)
4. 115lbs (10 reps)


Hyper Extension (1 1/2 sets):

1. 10 reps
2. 6 reps

Treadmill:
-10 minutes
-.50 miles
-48.1 calories burned
-3.0 mph

_________________
"Don't let your outrage for injustice end where your selfishness begins."

Treadmill:

-5 minute warmup
-.25 miles
-23.9 calories burned
-3.0 mph


Cross Ramp:

-15 minutes
-148 calories burned
-Lvl 10
-1.4 Miles


Kettlebell Swing (6 sets):

1. 18lbs (10 reps both sides) x2
2. 25lbs (10 reps both sides) x2
3. 30lbs (10 reps both sides) x2


Arc Trainer:

-15 minutes
-154 calories burned
-.60 miles
-Cardio settting


One-Arm Kettlebell Floor Press (4 sets):

1. 20lbs (10 reps both sides) x2
2. 25lbs (10 reps both sides) x2


Treadmill:
-Fat Burn Setting
-15 minutes
-65.9 calories burned
-.75 miles

Weight as of today: 167.2lbs

_________________
"Don't let your outrage for injustice end where your selfishness begins."