Vegan Bodybuilding & Fitness

Nice lifting , and good idea to start with lunges. They suck after your legs are already tired from other stuff.

So where's this burrito place and why didn't you take me there after working out ?!?

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http://veganfarmgirl.blogspot.com/

Yeah, I'm hitting the gym pretty frequently these days, 4-5 days a week at least. I don't think I've taken more than 2 days off in a row for a while now. Sometimes I forget to post my workouts, but I'm still doing them

So today was Chest, Triceps and Biceps.

It lasted 90 minutes, so I'm thinking of bumping triceps to abs day and just doing Chest and Biceps to fill 70-75 minutes, which is my goal workout duration.

Anyway, today went like this:

Warm-up 8 minutes on eliptical machine, some push-ups.

Chest

Bench Press

bar x 30
135 x 10
135 x 10
185 x 5
205 x 5
215 x 5

Incline Bench Press
135 x 10
135 x 10
135 x 10

Pec Dec machine
90 x 15
100 x 12
110 x 12
110 x 12
drop sets for 3 sets, 80, 50, 30

Decline Press Machine
180 x 12
270 x 7
230 x 12
230 x 12


Triceps

Dips
Bodyweight x 12
Bodyweight x 12
Bodyweight x 12
Bodyweight x 12
Bodyweight x 12

One-arm cable extensions
15 x 12
15 x 12
20 x 12
20 x 12

Rope pull-downs
50 x 20
60 x 15
60 x 15
70 x 12
40 x 20

One arm overhead dumbbell extensions
15 x 12
15 x 12
15 x 12


Bicpeps

High Pully Cable Curls
25 x 15
25 x 15
30 x 15
30 x 15
20 x 12
20 x 12

Seated Dumbbell Biceps Curls
40 x 10
40 x 10
40 x 10
40 x 10

Concentration curls
20 x 12
20 x 12
20 x 12
25 x 10

Total time was about an hour and a half. I did some flexing and ate a burrito and had some Vega afterwards

When I train arms, I only rest 15-30 seconds between sets so the weights I use aren't very heavy. I don't always do this, but I like to, because my arms turn into wood - they get so hard. They are packed full of blood when they are trained that way and I can barely move them to say, put food in my mouth. I like that tightness in the arms feeling

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

You love those burritos huh? Oh well, have you seen how much fiber most whole wheat tortillas have?

My favorite is bean burritos with some spinach, jalapenos and some other good stuff. I could eat burritos all day...

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Lifts:
250 Bench
445 Deadlift
335 Squat

I just got into burritos recently My roommate, davidtarrfoster, introduced me to a burrito place that has vegan burritos and it's right next to our gym

They are big, and only $3.50 each. I normally buy 3 at a time. I'd say they are least 500 calories each, if not many more. They are way more than twice the size of the Amy's burritos that have 290 calories in them.

I've always been really really BIG on fruits, but now I'm going to start to re-focus on green veggies and veggies in general. I'll still do the burritos, but I'll do other stuff too.

I'm still at around 5,000 calories a day which is the Robert Cheeke of 2003 (the biggest I ever was). I'm growing at a pretty fast rate, so it's sweet!

davidtarrfoster notices me grow by the day, which is encouraging. I still have a long way to go, but I'm training hard, varrying my training styles for growth, pump, etc. and I'm eating again...and taking in a ton of protein drinks/bars.

I'm stuffing myself to a new level and it's working.

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

I'm just now starting to put on some noticeable mass. As soon as I started being vegan and putting serious effort into building up, I noticed good gains, largely due to more intense training, but also a cleaner diet. I have a decent frame, just never put enough effort into it, I intend to change that soon...

I need to start eating more veggies, I eat tons of fruit but veggies I just can't get into seriously...The burritos I make are 300-400 or so calories, 34 grams of protein in 2 of them .

Now i'm done hijacking your journal!

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Lifts:
250 Bench
445 Deadlift
335 Squat

Rob

I did one of your "ab-athons" this morning after my quad workout....dang....good stuff. I haven't done that much direct ab work for awhile. Thanks for posting your workouts.

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Ryan D. Andrews, MS, MA, RD, CSCS, CISSN
http://www.precisionnutrition.com/membe ... y.php?f=79

I've been thinking about getting into burritos too. I know they sell Spinach tortillas around here somewhere, and black bean & tofu burritos sound really good. I just saw the Amy's ones tonight for 2$ a piece. Not bad, but they take 50 - 55 minutes to cook, and so I passed for now.

Rob, how much do you weigh with your new found bulk?

davidtarrfoster and I might start making our own burritos to save money and make them as awesome and calorie-dense as possible

I was down to as low as 171 and 173 recently. I used to be was too embarrassed to list my weight, but those days are behind me. I started my bulking about 3-4 weeks ago at 176 lbs naked. I've been as heavy as 182-183 lbs naked and 187.5 with clothes

I always like to weigh myself with clothes on because it is a confidence booster. Soon I'll be over 190 with clothes and that will make me happier

Maybe I'll wear a backpack filled with all the magazines I've been in next time I weigh myself. I'd break 200lbs for sure

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

It would be a lot quicker to make them yourself than warming up one of Amy's too. I figure if you wash a can of black beans, chop up some tomatoes and lettuce (and whatever else you put in), you can make a lot of burritos in about 10 minutes.

I say go for some chimichangas...hopefully dave remembers how I made them...they were super protein loaded...had alot of nutritional yeast too. If you add alot of brown rice its an easy way to bump the calories up as well

I trained back and shoulders tonight and it was good.

I started with just about 5-7 minutes of eliptical machine warm-up and then some light lat pull-downs.

It went like this:

Back

Lat pull-downs
70 x 20
80 x 20
90 x 20
100 x 15

Reverse Grip Lat pull-downs
110 x 12
110 x 12
110 x 12

Pull-ups
10
10
8
6

Hyperextensions
Bodyweight x 25
Bodyweight x 25
Bodyweight x 25
Bodyweight x 25
Bodyweight x 25

Cable rows
140 x 20
160 x 20
200 x 20
200 x 20
100 x 10 (drop set)
60 x 10 (drop set)
30 x 15 (drop set)

Hammer Strength High Rows
140 x 20
160 x 15
180 x 15
180 x 15
140 x 15 (drop set)
90 x 15 (drop set)


Shoulders

Overhead machine press (narrow hammer grip)
40 x 20
50 x 20
60 x 12
70 x 10
80 x 10
40 x 15

Overhead machine press (different machine, behind the neck wide grip)
70 x 10
70 x 10
70 x 10
70 x 10

Shrug Rows
135 x 15
155 x 15
175 x 15
135 x 15

Barbell Shrugs
135 x 20
185 x 15
185 x 15

It was about an hour and 10 minutes and then I had a burrito and some Vega and drove to my Dad's house, where I am now and we leave for Canada in the morning.

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

I trained on Monday and then Tue and Wed I was in Canada. I got back Thursday night and trained that night with davidtarrfoster.

Last night we trained chest and biceps.

Something like this:

Warm-up 5-10 minutes

Flat Bench Press
135 x 15
175 x 5
205 x 5
225 x 2

Incline Dumbbell Press
100 x 12
130 x 19
150 x 7
160 x 6

Decline Bench Press
185 x 6
205 x 6
225 x 4

Pec Deck machine
90 x 12
100 x 12
110 x 12
100 x 12
60 x 12 (drop set)
30 x 25 (drop set)


Biceps

High Pully Cable Curls
50 x 15
60 x 15
70 x 8
50 x 10
30 x 10 (drop set)
20 x 10 (drop set)

Concentration Curls
25 x 10
25 x 10
25 x 10
25 x 10

Seated biceps curls
40 x 12
40 x12
40 x 12


The total time was about 90 minutes. Then we had Vega and watched Saturday Night Live highlights.

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

I don't have internet access at home anymore, at least not right now, so my updates will be less frequent.

davidtarrfoster and I trained Shoulders and Abs last night.

We warmed up for 5-10 minutes and got started.

We did some lateral raises for shoulders to get warmed up before starting with dumbbell shoulder press.

Dumbbell Shoulder Press
30 x 15
60 x 15
90 x 10
110 x 8
100 x 10

Lateral Delt Raises
30 x 15
30 x 15
40 x 10
40 x 10

Front Delt Raises
40 x 10
40 x 10
40 x 10

Posterior Delt Raises
60 x 15
80 x 12
90 x 10

Barbell Shrugs
155 x 15
175 x 12
155 x 10
135 x 15

Abs

Hanging Leg Raises
10
10
10
10

Weighted Cable Crunches
120 x 20
140 x 20
150 x 20

Machine Crunches
50 x 15
60 x 15
60 x 15

Sit-ups
30

It was about 1 hour 15 minutes and then we went to Proper Eats and had food and Vega Smoothies.

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

Nice sessions there Robert . Hope you had a good time in Canada! Sucks about the lack of internet at home though, I know that pain .

And tell David to start his own log! He can't just vicariously use yours.

_________________
http://veganfarmgirl.blogspot.com/

Yeah davidtarrfoster is going to start posting more on here. Afterall, he lives with me and should be more involved. He will post more, or I will break him.

Hey, yesterday I weighed 189 with clothes on I think I was maybe 184.5 without clothes. So you can picture whichever one you want, the 189 or 184.5 robert.

When I started this program I was 176. I remember Daywalker was 188 and I was 176. I felt so small. Now, somedays I'm near 190 and it's great!

I've only been at it for about 5 or 6 weeks at the most so I think good things are to come.

The slow internet we were finding from the neighbors is no longer available so we're going to get it hooked up soon. We'll get fast internet connection for multiple computers in the house and we'll get davidtarrfoster more involved and I can be more efficient while working from home.

Crystal..........Crystal..........Crystal...........CRYSTAL!!!!!

Just dry up!

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