Vegan Bodybuilding & Fitness

Friday, Dec 7 @ 2:45am

BACK

Row/Rear Deltoid Machine
Seat Height = 7
Arm Length = 7

WARMUP
30@ 50
20@ 70

START
15 @ 95
12 @ 95
9 @ 95

2 min rest

Lat Pulldown Machine
Seat height = 6
15@ 85 <FELT GOOD!!
12@ 85
9 @ 85


2 min rest

Back Extension Machine

Start position = 5

15 @ 170 <maybe 160 next time?
12 @ 170
9 @ 170 <GOOD! Don't PULL with hand grips. Let my back do the work. Also, don't sit fluh against the back rest (else I wont quite target glutes. MAYYYBE even do 10 pounds next time?)


BICEPS

Biceps Curl Machine (Express Line)
Seat Height = 8
WARMUP
30@40 + Extra
20@65 + Extra

START
15@80 + Extra <TOUGH!
12@80 + Extra
9@80  + Extra

2 MIN

Biceps Curl Machine (Regular)
Seat Height = 6
15@70
12@70
9@70

Barbell Curl (univ. machine)
15@35(x2) + Extra
10@35(x2) + Extra
9@35(x2) + Extra <Tough!
 

AB RIPPER X
(D+)


NO CARDIO


THOUGHTS THAT CAME TO ME WITH THIS WORKOUT:

- Bored with Ab Ripper X
- I'd like to start soing cardio first thing in the morning on non-gym days
- Back/Biceps felt great at higher weight!

_________________
Ben Strothmann
FACEBOOK: http://www.facebook.com/HeadshotPhotographer

MY PODCAST:
BIG FAT VEGAN RADIO (on iTunes!)
http://www.BigFatVeganRadio.com

a/k/a
Honey LaBronx ("The Vegan Drag Queen")
FACEBOOK: http://www.facebook.com/HoneyLaBronx
www.VeganDragQueen.com

It works for me when I want that boost in advance. I log the seat and machine adjustments as well. Bored of AB Ripper X? It's a pretty hardcore routine. Looking forward to seeing your new AB routine though. Change is good.

_________________
Where do you get your protein?
http://www.VeganProteins.com

Dec 14, 2012

CHEST

Chest Press Machine
Seat height = 4

Warmup
30@40
20@60

START
15@80 <still tough, but all mental!
12@80 <FFFFFFFFUX YEAH!! Almost didnt make that last one!!!
9@80 <almost gave up - but DIDN'T! Even if I screamed all the way through my last rep!

2 min rest

Chest Fly Machine
Seat Height = 4
Range of Motion = 5
15@ 90
12@ 90
9@ 95 < feels better! Try 95 next time! Maybe even 100?

2 min rest

Push Ups
15
12
9 <good - but it's definitely time to change up my routine!!


TRICEPS

Tricep Press Machine
Seat Height = 4
(do half with handles in, then out)

WARMUP
30@55
20@80

START
15@105
12@105
9@105

Dumbell Overhead Press
15@40 <TOUGH!! Grunting out loud like all hell, but I can JUST make it!!
12@40 <very tough on last 1 or 2!
9@40 <WHO rocks harder than me?  WHOOOOO?!?!?!?!!!!!!!!

Assisted Tricep Dip
15@85
12@85
9@85



AB RIPPER X (A!!!!!!!!)
It helped to take a little break after Hip Rock/Raise and Heels To The Heavens.  I REALLY kicked butt this time!


CARDIO
30 min Tradmill
@ 3.5 Speed
@ 15.0 incline

+ 5 min cooldown

503cal
1.91distance


THOUGHTS THAT CAME TO ME WITH THIS WORKOUT:

It is DEFINITELY time for a new routine!!  I definitely am feeling MUCH stronger -- and I feel like in the last workout or two I have FINALLY gotten to a point where I can really PUSH and grunt and power through weakness for awesome gains...  But I think my efforts can be helped by switching it up.  I think any struggle right now is mostly mental and a change of routine will help shake that.

Also - I met a really hot guy on Wenesday with a picture perfect body.  He is a paramedic and plays competitive volleyball.  That seems the key -- he has an active job (he has to lift the bodies of grown men for a living, 6 days a week!!) and in his free time, he plays sports.  I have been wanting to get into dance for so long, and I've even been thinking about joining some kind of a martial art like kick boxing or mui thai.  Maybe it's time to allow myself to enjoy something like this?

_________________
Ben Strothmann
FACEBOOK: http://www.facebook.com/HeadshotPhotographer

MY PODCAST:
BIG FAT VEGAN RADIO (on iTunes!)
http://www.BigFatVeganRadio.com

a/k/a
Honey LaBronx ("The Vegan Drag Queen")
FACEBOOK: http://www.facebook.com/HoneyLaBronx
www.VeganDragQueen.com

Friday, Dec 17 @ 12:40am


BACK

Row/Rear Deltoid Machine
Seat Height = 7
Arm Length = 7

WARMUP
30@ 50
20@ 70

START
15 @ 95 <OOPS!!! Only did 90
12 @ 95 <OOPS!!! Only did 90
9 @ 95 <OOPS!!! Only did 90

2 min rest

Lat Pulldown Machine
Seat height = 6
15@ 85 <FELT GOOD!!
12@ 85
9 @ 85


2 min rest

Back Extension Machine

Start position = 5

15 @ 160
12 @ 160
9 @ 160


BICEPS

Biceps Curl Machine (Express Line)
Seat Height = 8
WARMUP
30@40 + Extra
20@65 + Extra

START
15@80 + Extra
12@80 + Extra
9@80  + Extra

2 MIN

Biceps Curl Machine (Regular)
Seat Height = 6
15@70
12@70
9@70

Barbell Curl (univ. machine)
14@35(x2) + Extra <only could do 14! Tough!!
10@35(x2) + Extra <only did 10 (I let my mind defeat me!)
9@35(x2) + Extra 
 

AB RIPPER X
(B+ or A-)

NO CARDIO


THOUGHTS THAT CAME TO ME WITH THIS WORKOUT:

- Time for a new EVERYTHING!

- Helps to take a break mid-Ab Ripper X

_________________
Ben Strothmann
FACEBOOK: http://www.facebook.com/HeadshotPhotographer

MY PODCAST:
BIG FAT VEGAN RADIO (on iTunes!)
http://www.BigFatVeganRadio.com

a/k/a
Honey LaBronx ("The Vegan Drag Queen")
FACEBOOK: http://www.facebook.com/HoneyLaBronx
www.VeganDragQueen.com

Wednesday, Dec 19


SHOULDERS

Shoulder Press Machine
Seat Height = 7
WARMUP
30@30
20@40

START
15@45 <Not so tough this time!
12@45
9@45


Dumbell Lat/Front Raises
15@12.5 <not enough weight
12@15 <much better
9@15

Dumbell Chin Raises
15@27.5 <relax elbows - lift ONLY with shoulders
12@30 
9@30


LEGS

Seated Leg Press Machine
Seat height = 3
WARMUP
30@ 110
20@ 150

START
15@ 190
12@ 190
9@ 190 <good - better glutes workout when i dont grip handles at all!  Also, try alternating foot position to target different areas

2 min rest

Leg Extension Machine
Seat height = 4
Knee = 12
Ankle = M

15@ 115
12@ 115
9@ 115

2 min rest

Hip Abduction Machine (Glutes)
(Full Range of motion)
15 @ 245 <goooood burrrrn!!!
12 @ 245
9 @ 245


NO AB RIPPER X


NO CARDIO


THOUGHTS THAT CAME TO ME WITH THIS WORKOUT:

- WAYYYY too tired to be at the gym! This was FAR too late! Must stop procrastinating!!!

- This was my LAST time doing the same routine!  Next time I hit the gym, I need new exercises!  Time to REALLY push myself!!

_________________
Ben Strothmann
FACEBOOK: http://www.facebook.com/HeadshotPhotographer

MY PODCAST:
BIG FAT VEGAN RADIO (on iTunes!)
http://www.BigFatVeganRadio.com

a/k/a
Honey LaBronx ("The Vegan Drag Queen")
FACEBOOK: http://www.facebook.com/HoneyLaBronx
www.VeganDragQueen.com

Dec 23, 2012

CHEST

Incline Dumbell Press

Warmup
30@20
20@30

START
15@35 (forgot to warmup and did this set first -- did warmups next, then resumed at 40)
12@40
9@40

2 min rest

Flat Dumbell Flyes
15@ 30
12@ 30
9@ 30 < feels awesome!! I can really feel my center and outer pecs getting stronger!

2 min rest

Push Ups
15
12
9 <very tough after these new exercises!


TRICEPS

Skull Crushers

WARMUP
30@20
20@30

START
13@40 <really challenging! Hard to stabilize! But I feel like I'll get a lot better at these very soon.
12@40 < I mean JESUS!!!!!
9@40

Tricep Dips (Flat Bench)
13 <TOUGH!
10 <still tough!
6 <damn!! Tough! Try to keep as much of my palms on the bench as possible!


Pulley Pushdowns (Rope)
15@20 (x2)
12@25 (x2) I don't like the way this machine feels. Can't really stabilize triceps. Feels Iike my back and shoulders get involved too much.
9@25 (x2) Meh... I'd rather go back to overhead Dumbell press or assisted dip machine on this set.



8 MINUTE ABS

NO CARDIO


THOUGHTS THAT CAME TO ME WITH THIS WORKOUT:

- This is EXACTLY what I needed!!! I feel like I REALLY challenged myself!

- Posting this a few days after the workout - I was very sore for 3 or 4 days after the workout. May have pushed a little too hard but still, gonna give it all I got next time! I can feel that this is the beginning of a major breakthrough for me! I feel like I'm gonna finally start to see some growth and definition!

_________________
Ben Strothmann
FACEBOOK: http://www.facebook.com/HeadshotPhotographer

MY PODCAST:
BIG FAT VEGAN RADIO (on iTunes!)
http://www.BigFatVeganRadio.com

a/k/a
Honey LaBronx ("The Vegan Drag Queen")
FACEBOOK: http://www.facebook.com/HoneyLaBronx
www.VeganDragQueen.com

Friday, Dec 28 @ 4:25am


Weight Assisted PullUps

WARMUP (2 min Rest Btwn Sets)
10@55...10 More@70...10 More@85 <TOUGH!!!!!
10@70...10 More@85 < TOUGH!!!

(next time try 30@85, then 20@70)

5@40 + 3@55
7@55 <TOUGH!!!
7@55 <DROP SET AFTER 3RD SET
10@85
10@115
10@145

THERE!!!!!! My back has been ASSASSINATED!!!!!! (In a loving, compassionate, vegan manner.)


This is my first time so it seems impossible, but I think after my next two workouts I'm gonna be SO much stronger!!!


ONE-ARM DUMBBELL ROWS
Pull weight to hip, not outward
ARCH back (flat!)

Stick with sets of 15, 12, 9

15@25
15@25<stick to 12 on this set
9@25

DROP SET
9@20
9@15

Awesome! I've never really enjoyed doing these cuz I couldn't feel the burn. Now I can, though it's still tricky to get my form just right.


ALTERNATE EXERCISE
(FOR NEXT TIME)
Reverse grip pulldown



BICEPS

Incline Curls (incline bench around 70%)

Alternating:
1st 1/3rd palms up
2nd 1/3rd twist
3rd 1/3rd palms in

WARMUP
30@10
20@15

15@20 <DAMMMNNN!!! That's harder than I thought it was gonna be!! Not more than I can handle but tough! Maybe I can do 22.5 next time???
12@20
9@20

DROP-SETS
9@15
9@10 <try 12 reps next time
15@7.5

Preacher Curl Machine ---> feel free to alternate order of these workouts each time

15@80 <TOUGH!!! WAY TOUGH!!!
12@80
9@80 <HULK'S GOT NUTHIN ON ME!!!!!

DROP-SET


9@50
12@30
15@20. <too easy! Next time try something like 50,40,30 for drop set, or 65,50,40.....


8 MINUTES ABS
(B+)

20 MIN STEP CLIMB
start @ 7
Peak @ 12

+5 min cool down

Dist 2.15
Calories 250ish? (disappeared too soon!)


THOUGHTS THAT CAME TO ME WITH THIS WORKOUT:

- Another AWESOME workout!!' Thanks to Dave for the advice on back/biceps!

- Feels like I can really target my back now!

- Probably gonna be really sore tomorrow!

- Was gonna skip cardio and abs but it's real easy to fit in the 8-min ab routine and a quick 20 minute cardio!

_________________
Ben Strothmann
FACEBOOK: http://www.facebook.com/HeadshotPhotographer

MY PODCAST:
BIG FAT VEGAN RADIO (on iTunes!)
http://www.BigFatVeganRadio.com

a/k/a
Honey LaBronx ("The Vegan Drag Queen")
FACEBOOK: http://www.facebook.com/HoneyLaBronx
www.VeganDragQueen.com

I have been watching your cooking youtubes and I absolutely love what you are doing. I especially loved your line in Episode 6 from A Chorus Line! I almost fell out of my chair laughing - I'm a musical fan as well as an occasional performer for fun. Keep up the good work!

_________________
This mortal form has grown weak. I need sustenance! -Thor in Thor
He's fine! We drank, we fought - he made his ancestors proud! -Thor in Thor
I thought humans were more evolved than this. -Thor in The Avengers
You people are so petty... and tiny. -Thor in The Avengers

I was inspired by your Tofu Scramble recipe. Last night for dinner, I wilted an entire bundle of spinach, added a cubed block of firm tofu, tomatoes, poblano peppers, nutritional yeast, and cayenne. There was so much water from the tofu and veggies that I didn't need any oil to cook. So fricken good. Thank you!

_________________
This mortal form has grown weak. I need sustenance! -Thor in Thor
He's fine! We drank, we fought - he made his ancestors proud! -Thor in Thor
I thought humans were more evolved than this. -Thor in The Avengers
You people are so petty... and tiny. -Thor in The Avengers