Vegan Bodybuilding & Fitness

Workout 15 - 29 Jan 2013

Had planned to do some yoga with the GF after she got home from work, she ended up working late tho

Did get a wee bit of stuff in the lounge:

2 min Cardio -> 30 secs High Knees, 30 secs Skis, 30 secs Burpees, 30 secs Burpees w/ hops.
2 min Abs -> 30 secs Sit ups, 30 secs Explosive pops, 30 secs Side to Side, 30 secs Plank.
2 min Legs -> 30 secs Drop Down Squats, 30 secs Step Fwd Lunges, 30 secs Korean Jumping Jacks, 30 Jumping Squats.
Did these with a 3kg dumb bell, was really feeling the burn after 1m 30s or so!
20 Press Ups, 20 Press up position on elbows up to arms and down.
50x Skull crunchers
20x Dumb bell twists

Then did 10 press ups, 30 sec break, 9 press ups, 30 secs break etc down to 1. This was a struggle!

Today is a rest day, will put in a good session tomorrow to get to 16 for the month. Revised goal success!!! Now to think of Feb goals.

Did a volunteer day today instead of going to work. Company allows us to attend to volunteer days a year which is cool. Was just packing sschool bags which will go to children effected by domestic violence. Great Experience.

Workout 16 - 31 Jan 2013

Pec Fly 23kg x 12, 36 x 12, 43 x 12, 43 x 12
Swiss ball Squats 7 x 12, 7 x 12
Calf Raises 7 x 12, 7 x 12
Compound Row 23 x 12, 23 x 12, 30 x 12
Kettle Bell Swing 15 x 12, 15 x 12, 17.5 x 12
Dumbbell Twist 3 x 12, 3 x 30, 3 x 20
Ab Twist 3 x 50, 3 x 50
Plank 80 seconds, 1 min break, 80 seconds
Korean Jumping Jacks 3 x 30, 3 x 30

So looking back on my Jan Goals:

1 - 22 workouts (revised down to 16 workouts) -> Semi-Pass, hit 16 as planned. 22 would have been nice!
2 - Keep this updated -> Yay! Epic Pass
3 - PT session either tomorrow or the next -> Pass, got the PT session done 1st week!

Feb Goals:

Will make specific ones later on tonight, but I do want to get back to playing Rugby Union (perhaps League). I am a small fry at the moment, so guess I will do some thinking about goals I can achieve in relation to that.

Feb Goals

1. Eat more food, weighted myself at the gym today.Weighted 64.5kg, lowest I've been in 7+ years at least. Want to get to 75kg by end of year, so not a good start there. Had a think and I simply do not think I am eating near enough calorie wise, I eat/drink a shit tonne of fruit and veg. But given I am actually hitting the gym 5/6 days a week now I am burning it all off and then some. Not going to count calories really, will see how I go tomorrow then use it as a basis for the rest of the month. I think if I add a bowl of rice/veges mid afternoon, apple/peanut butter mid morn and a extra protein shake that should help a bunch.

2. PLANK! Starting as a base of 1m 20 secs for base time of plank, improve plank time by 4 seconds each day. Don't think I need to get ready to achieve goals for size of arms, individual sizes yet. Its only been 6 weeks or so since I have been going reguarly.

3. 22 Workouts. Unfortunately its not a leap year, but 1.5 days of a week should be all good!

Workout 1 (17) - 1 Feb 2012

Kettle Bell Swing 16 x 12, 16 x 12, 16 x 12
Up down arm thingy 25 x 12, 25 x 12, 25 x 12
Seated Row 20 x 12, 25 x 6 (stopped mid set as elbow wasn't agreeing)
Chest Press 25 x 12, 25 x 12, 30 x 6 (was tough!)
Leg Press 90 x 12, 100 x 12, 100 x 12
Skull Cruncher 3 x 50
Dumb bell Twist 3 x 30
Lat Raises 3 x 30, 3 x 30
Plank 1m 20secs.

Pretty happy with today, was a bit sore from yesterday but was all good once I got into it.

Definately the weight increase is going to happen by eating more food. This is something I'm starting to notice now big time as my weight is steadily and constantly climbing. Another nice benefit is from the extra carbs, I'm looking so much fuller; my chest almost looks like I've just trained it at the moment... hasn't been trained in about 5 days lol.

Sweet, guess I'm on the right track , back to 66kg today. What happens with yourself if you get near 145lbs? You will cut back when you are getting close to record attempt?

As long as its the chest thats fuller and not the gut thats a good thing

On Tue, Feb 5, 2013 at 11:34 PM, Jordan Bryant <jord.bryant@gmail.com> wrote:
Saturday 2nd: No Workout
Sunday Feb 3rd, 2nd Workout: Was all good to hit gym, then mate asked if I wanted to play golf. Decided to play as havent done so in 6 months or so, tell ya what, carrying bag for 18 holes was harder than I remembered!

Workout 3: Monday Feb 4th
Noticed I was hungry when getting near the gym, ended up starving, water didnt fill me up at all. I should have eaten 30 - 45 mins before I went but completely forgot

Chest Press 27.5 x 12, 27.5 x 12 32.5 x 12
Kettle Bell Swing 16 x 12, 16 x 12, 16 x 12
Arm up and down thing 25 x 12, 25 x 12, 20 x 12
Leg Press 100 x 12, 100 x 12, 110 x 12
Ab Twist 3 x 50
Plank
Skull Cruncher 3 x 50
Dumb bell Twist 3 x 30


Workout 4: Tuesday Feb 5th
Forgot to eat again

Calf Raises 7 x 12, 7 x 12
Chest Press 32.5 x 12, 32.5 x 12 (attempted 37.5 and its tough!)
Ab twist 50 reps, 30 reps, 30 reps
Korean Jumping Jacks 3 x 30, 3 x 30
Kettle Bell Swing 16 x 12, 16 x 12
Planks x 2
More core work (phone died and my memory is shocking!)

Workout 5: Wednesday Feb 6th

They had a kettle bell class today at the gym for the 1st time today, decided to go during lunch for a change. Also wanted to see how busy the gym was in general during lunch. Too busy, I'll stick to going to work early and going afterwards.
Class was good, lots of aerobic work really. Was a total body work out, really like using kettle bells, would like to look into some more strength exercises with them.

Been a bit slack updating this :/. Need to get back to putting workouts in phone as memory isnt as good as I thought!!!

Anyhow, Thursday after the kettle bells I was buggered! Cant remember exactly what I did, but wasnt a long work out (think it was Chest Press, Calf Raises, Swiss ball Squats and some core work)

Friday, was still a bit sore, think I did arm up and down thing, bar bell rows, leg extension, core work and a few Km on the bike.

Was really buggered still from Wednesday so decided to take a couple rest days on the weekend.

Workout 8: Monday Feb 7th

Am going to start doing some interval training, I get bored of cardio at the mo, but want to keep it up so hopefully the variety helps.
430m Jog
20secs rest
20 secs sprint
40 sec rest
20 secs sprint
40 sec rest
20 secs sprint
40 sec rest
20 secs sprint
40 sec rest
430m jog

Skull Crunchers: 30 x 3
Dumb bell Twists: 30 x 3
Lat Raises: 30 x 3

Eating wise I am going good!
Outline for day is:
Breakfast: Oats with Soy Milk and dates
Snack: Piece of fruit w/ P
Lunch: Kidney Beans + Spinach + Raisins + Cous Cous and Cucumber
Snack: Almonds or Cashews (1 -2 handfuls)
Dinner: Either Tofu/Tempeh/Potatoes with Veges and Sunflower seeds
2x Protein shakes, one after workout and another one a couple hours before sleep time.

I tend to miss out on a snack every now and again but have started to eat more than 3 weeks ago which is good.

Going to have to put some pics up on the page next time I think to get some colour on it!

I'm about 145-146 right now, I know I can always drop a pound or two pretty easily the morning of a meet so as long as I don't really get over 148 I'm pretty safe.

How was your weekend, you're back in Aus now?

Yea that makes sense, 2 days till competition time, BOOYA!!!

Yea back in Aussie now, weekend was good, managed to catch up with a bunch of people hadn't seen in a while. Off to Sydney this weekend I think, should be good!

Sigh, looks like Im only good at keeping this updated if I do it nightly, otherwise I keep just saying 'I'll do it tomorrow'.

Tuesday I did work out
Wednesday I did not work out, planned to but was buggered
Thursday, did not work work out, Valentines day
Friday, me and the girl went to Sydney for weekend, ended up staying at a Sheraton branded hotel for the first night and there was a decent gym so I made sure to use it. No one was there for the hour I used it. Was plenty of equipment.
Saturday, we went to the Blue Mountains, we did a bunch of walking through tracks but no specific workout.

Today, Sunday. We left the Blue mountains in the morn but I went for a cheeky run to one of the lookouts, was only a 10 min run but was stoked I actually woke up to do it.

Pic looking over Blue Mountains on run this morning:



Also did a workout this evening (33 deg Celsius):

2km run
20 dips
200 skips
20 press ups
200 skips
20 burpees
200 skips
20 korean jumping jacks
200 skips
20 ski jumps
200 press ups

Was extremely stoked that a package I was awaiting on arrived before we left for our trip, the one and only:



Just over half way through it, really good book with lots of good info and easy to read!!!!

Happy with my last 2 days, I am improving each day. Going a bit slowly on the improvements but I am sure it will all tick over soon enough an real gains will be seen!

Monday 18th
Leg Raises x 20
Arm up and down thing 20 x 12, 20 x 12
Chest Press 27.5 x 12, 27.5 x 12, 32.5 x 6
Leg Press 100 x 12, 100 x 12, 110 x 12
Dumbbell Twist 5 x 30
Plank 1 min, 1 min, 1 min
Ab Twist 5 x 50, 5 x 25, 5 x 35
Seated Row 25 x 12, 25 x 12, 25 x 12, 30 x 6

Tuesday 19th
Kettle Bell Swing 16 x 12, 16 x 12, 16 x 12
Calf Raises 9 x 12, 9 x 12, 9 x 12
Swiss Ball Squats 8 x 12, 8 x 12, 8 x 12
Skull Crushers 6 x 35, 6 x 35
Lat Pull Downs 32 x 12, 36 x 12, 36 x 12, 41 x 12
Lat Raises 3 x 30, 3 x 30, 3 x 30

Tomorrow:

- Lots of core work and cardio
- Look into Physio

Ooooh, can't see the pic but what was the package that you got?

What's up with the physio, not injured are you mate?

Package was Roberts book haha, quite appropriate really!

I have had a saw elbow last 6 months or so, its not enough to stop me doing most activities, but silly things like holding a bag of groceries for extended periods the joint starts to be painful. It almost feel like its a chipped bone :/. Has slowly been improving though, never broken a bone or anything so almost to proud to go to get it fixed lol.

Wednesday 20th

Woke up with a really sore side/lower back, must have slept awkwardly. Improved during day but took day off as didnt wanna flare it up etc and was still uncomfortable

Thursday 21st

Side wasn't really sore today, yay. Could still feel it though so didn't get core work involved as planned.

67.4kg at start of session today, most I have been since starting this blog conformatably. If I can get to 69kg in a month I will be stoked. Better get eating

Chest Press 30 x 12, 32.5 x 12, 32.5 x 12
Kettle bell Swing 20 x 12, 20 x 12, 20 x 12
Seating Row 25 x 12, 25 x 12, 25 x 12
Arm up and down thing 20 x 12, 20 x 12, 20 x 12
Dumbbell Twist 5 x 30, 5 x 30
Skull Crusher 6 x 30, 6 x 30
Lat Raises 5 x 12, 5 x 12
Lat Pull Downs 36 x 12, 41 x 12, 41 x 12
Press ups 3 sets of 20

Felt like a good workout!



Found a physio not far from work, still hesitant to call. Guess I will sit on it for a bit

Friday 22nd
Calf Raises 9 x 12, 9 x 12, 9 x 12
Swiss ball Squats 7 x 12, 7 x 12, 7 x 12
Leg Press 100 x 12, 110 x 12, 110 x 12
Korean Jumping Jacks 5 x 30, 5 x 30, 5 x 30
BB Squats 25 x 12, 25 x 12, 25 x 12

Saturday: Took it easy, legs were buggered

Sunday 24th

Went to a different gym today (same franchise, different location) while the girl was shopping. Was lots of different equipment, was all different branded equipment and actually felt different on various machines. Also came across first people who I thought were muppets, they were loud obnoxious, if I was a guest I would have been very turned off. Anyways

Overhead Chest Press 43 x 12, 43 x 10
Dumbbell Twist 4 x 30, 6 x 30, 6 x 30
Tricep Pull downs 20 x 12, 25 x 12, 25 x 8 (this was a lot heavier than at home gym)
Chest Press 20 x 12, 30 x 12, 30 x 12, 36 x 8
Skull Crushers 6 x 30, 6 x 20, 6 x 30
Lat Pull Downs 32 x 12, 32 x 12, 36 x 12, 36 x 12
Dumbbell Curls 6 x 20, 6 x 20, 6 x 20
Incline Press 23 x 12, 30 x 12, 30 x 8

Monday 25th

Played tennis for just over 2 hours today, first time playing in over a year. Elbow held up alright, is quite sore now tho!