VeganBeast training log

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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Gaia
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Re: VeganBeast training log

#76 Postby Gaia » Mon Dec 08, 2014 5:40 pm

Chest day. Pushed it on the pec dec to 180lbs! for a short ROM for 8! Booyah! I feel positively beastly now! And I snuck out this morning for the usual 22+ mile/though it was 2 1/2 hours instead of just under 2 hours, bike ride on the trail! It was a nice 30 degree F with no wind. My toes did freeze on the way back, and my front part was alittle cold -didn't want to wear a bra. . . so they girls were very cold during the ride. It was just one of those mornings that putting on all those layers of clothes was a chore. Can't wait for the weather to get warm again, and I can just put on the damn helmet and go bike! and minimal amount of clothes too . . . biking naked would be a safety issue I think.

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Re: VeganBeast training log

#77 Postby Gaia » Wed Dec 10, 2014 10:02 am

Eating my big bowl of spirulina colored cream of buckwheat this morning. Fruit of choice with it is honeycrisp apple and a thick slice of pineapple all cut up. A few slivers of almond, protein powder, and wheat germ oil to make meal #2. Meal #1 was at 6 AM which was rice milk heated up, chai flavored protein powder, and a small 2 oz glass of half carrot juice and half acai berry juice. After meal #1, I proceeded to the gym and got on the elliptical and did only 30 minutes for the 5K island trail path on the screen, at level 4 and 6 (kept it low due to legs are going to be worked out tomorrow, and the quads are just now feeling not sore). Delts are the agenda for today. I seem to have just skipped over biceps/triceps this week (they get a work out just from doing chest and back anyways).

Decided that I do not like this belly from all the cake and cookies I have been allowing myself to eat in large amounts (like 1/2 a bag of cookies, and 1/4 of the 9 by 13 pan of vegan sheet cake that I make myself). Reigning it in. . . I shall feel better about myself if I do that. Maybe I will increase my sweet potato/yam portion? Nada to increasing the brown rice though. . . . haahaahaa.

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Gaia
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Re: VeganBeast training log

#78 Postby Gaia » Fri Dec 12, 2014 9:45 am

Jogged on the trail today as it was way above 20 degrees F (28), and hardly any wind (just enough to lightly blow in my face on the way back home). I went 5 miles today instead of only 3, and I could feel it in my new shoes (I haven't gone over 3 miles in the new Saucony's with GoreTex - and my feet actually got hot and sweaty in these waterproof minimalist shoes).

Took an extra day off yesterday. I was suppose to do Legs, but the outer quads were still talking to me as I did my morning single squat ( :P ), but why did I do a jog on Leg day? Just felt like it. . . so far my Legs just feel used, and hopefully will withstand the abuse I will do to them today: Power Squat, Leg Ext, Leg Curl, Ab/Ad-ductor, and maybe Bosu ball squats for stability endurance. 300lbs is my PB on the Power Squat. . maybe I can do that again today. . .

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Re: VeganBeast training log

#79 Postby Gaia » Sun Dec 14, 2014 10:24 pm

No new PBs on the Leg day. I was able to do what I did the last time, except the 230lbs on the Power/Sumo Squats was a no go - my lower back was not strong enough and I tweeked it on the 180lbs set - probably while trying to hook the bar - lost focus for a second to look up over my right shoulder and rotate the bar for the hooks to grab the rack. Still, I was very sore the next day. The Leg extensions at 305lbs for 10 reps probably did it.

Next day was Back. And it was awesome with a new PB of a 210lbs lat pulldown (I should really film myself trying to get into the seat and get my knees under the bar to hold me down, very comical IMO). Should start to try to do chin-ups, though I do not like the hand position for our machines and on the Star Trac pullup station - I like to use the wide bar for the pulldowns.

Today was Chest, I did several PBs, but the most memorable was 180lbs on the Chest Press with a 45 degree incline (on the Smith Press Rack) for 8 short ROM reps. Yeah!

Eating alot still. My weight has ballooned way up to over 150lbs. . scared to weigh myself. Baggy clothes again. I am just going to keep going with this for the month of December, and start to diet down as a New Years Goal for a show in March here in Michigan. I hope I can do it this year. Have to stay focused. . . have not yet gotten down to a physique competition low bodyfat while being a vegan.

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Re: VeganBeast training log

#80 Postby Gaia » Fri Dec 19, 2014 10:26 am

10 days of grey skies, and I am having a hard time being my cheery self. My Legs were fine this morning, so I headed out for a morning cardio jog just to get the endorphin rush to help me feel up for the day. Did I mention before how I feel like an elephant on a rampage while I am jogging? Hahaha. I sure do feel the extra pounds, and with my muscle mass sore most of the time now, I can feel every jiggle of the muscles with the tendons trying to keep it attached to the bone. Hahaha. See endorphins! Luv them!

Today is Chest day. Wonder if I will do something different in the exercise routine, like I have this past week for Legs and Back. Legs I did deep regular squats with barbell on my shoulders, and sticking my butt so far back to go down to where my knees are just below parallel (could feel it in my glutes on the way up), but the weight was not near my 230 on my sumo squats. And Back was using the wide bar pull downs, and bodyweight pull-ups with a resistance band to help me at least do 15 reps for 5 sets - with a slight pause of isometric contraction at the top. Trying to increase my wingspan is my goal. Reading up on all the routines people have used to help them. So I am playing with all these different exercises that are using muscles that I have not developed to help the prime agonist move massive amount of weights. Hopefully they will develop in the next couple of months, but by then it will be time to shred the bodyfat. . whether the muscle mass stays is up to how well I manipulate my diet.

Thinking of doing my own 3 month transformation starting on January (which will end with a show in March). I have many ideas, but no follow thru, and definitely no results. . usually.

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Re: VeganBeast training log

#81 Postby Gaia » Sat Dec 20, 2014 11:07 am

The weather is agreeing with me so far! I went for another jog even though it was just 20 degrees F, but with no wind, and a faint glint of sunshine caught my eye as I jogged. Did not feel like an elephant trying to run today, but I still can feel the extra weight jiggling with every push off of the leading foot going back.

Chest doesn't really hurt today. So either I am recovering very well and judging the correct amount of muscle tearing in order to not over do it, OR I am not pushing it enough. Now, the Back is still sore in places where the new exercises used different stabilizing muscles (the high traps by the scapula is still sore when I use them), and the deep glute muscles from the deep squats are still chirping abit (though not on the jog for some reason-don't use the deep glutes for moving the legs forward and backward? and no bending of the knee or waist so deep as to engage those muscles? my guess).

Today is Delts. I am going to push the weights to a set of heavier weights than last time, and then I plan to do descending sets to make them burn. I remember that my delts like to grow when I do high volume reps with little rest time between the sets. It doesn't make a very pleasant evening afterwards though. The last time I did that, I put Ziplock bags of ice on both delts at night while watching TV, just to make the inflammation go down so I could sleep.

Well the endorphins are still flying high, so I am off to play on this wondrous day.

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Re: VeganBeast training log

#82 Postby Gaia » Sun Dec 21, 2014 8:35 am

I had a wondrous day. I did only 3 exercises really for delts: Military Press on the Smith Rack, Cable Flyes on the dual cable towers, and rear delts with the reverse Pec Dec Machine and High Cable Pullback (the cables are not sliding smoothly so I could only go 2 pins down (30lbs) for a rep of 8 before my delts could go no more, and that made me frustrated, so I went to the pec dec and did an amazing 120 lbs for 8 reps on my heaviest set).
All the descending sets, especially on the Military Press, I did the 21's, but for me it would be the 30's because I like to go to 10 and not 7: so 10 reps full ROM, 10 reps at the low end of the ROM, and then finished it off with a struggling 10 reps at the top, and if I had any ATP in my muscles I let it be used up by lowering it all the way down slowly to the starting low part - my delts were screaming and yeah I am not ashamed to run away from the machine after the bar clicks in and curse a word or two cause it hurts SO BAD! hahahaha.

Fast forward the next day. It is Leg day today thank goodness. My whole upper body is one sore mess. The only thing rewarding is that I can feel my muscles - every single fiber I think! I think I really need to get a shirt that says I :heart: muscles! So true. And yeah, I am flexing here and there as I type this in. . . hahaha.

Dang. It is Leg Day, but the sunrise this morning is gorgeous, and it is 27 degree F outside. . . not suppose to go out on the trail, but it would do my mental status so much good. I think my usual 3 miles with a casual gait (that is why I say I go jogging all the time and not running) wouldn't hurt . . well it might. But it is winter, and pretty soon we will get snow here in the southeast part of Michigan and I won't be able to go jogging anymore (I am shuddering thinking of the ellipticals - and no treadmills - and I hear we are getting a real StairMaster stepper soon - great for when I am beginning my comp mode - those things kick my glutes literally!).

Bring on the endorphins. . . the Lipo6 is already starting to work (I do not do coffee - too many biochemicals to keep track of - I like my caffeine to be synthetic and anhydrously pure).

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Re: VeganBeast training log

#83 Postby Gaia » Mon Dec 22, 2014 9:31 am

Day off. My hardest day to get thru mentally. I like it when I wake up, do cardio to get things going, and then head to the gym in the afternoon to push some weights around.

The sun is shining, and above 20 degrees F, and the trail is calling to me to come out and jog! But my Legs would not build up the muscle mass as it is sore from yesterday's workout - though I could do it, I just wouldn't recover and build optimally. Now, during the summer I would take nice long walk or even a casual bike ride, but that is hard at 25 degrees F. Just the cold factor would keep me from recovering optimally - it would divert energy to keeping me warm and not focus on the tissue damage.

And next on the agenda is Back again, but my outer lats are still sore when I flex them, so they also are not ready. . . need to just rest today. So hard to do sometimes. Maybe a massage? but then again I still have inflammation and I wonder if a massage would just exacerbate it?

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Re: VeganBeast training log

#84 Postby Gaia » Tue Dec 23, 2014 10:29 am

After yesterday's Rest day, I hit the trails this morning at a balmy 37 degrees with a slight mist, and decided to keep on going onto the asphalt part of the trail into town to do the 5 mile loop, and I did it within an hour (59.37 minutes). And I was even able to sprint at the end (while looking at my iPhone's stopwatch) to make it under 60 minutes! Did I feel like an elephant running? No, more like a rhino with an attitude!

Back and Biceps are on the agenda for today. I flexed my back this morning during the pre-jog stretch poses, and it felt fine. I guess a day off really works wonders for me! I did not even put a heating pad on it like I usually do to help the recovery process faster. I did sleep alot. . and ate alot. . .

I finally tried to make vegan rice crispy treats and fairly succeeded! I liked them. I had no recipe, but just knew I had to melt EB butter first, then add in some dandy marshmallows (which took a while to melt!), and then throw in the puffed brown rice cereal and mix good. I greased up my hands and made a big pancake shaped rice crispy treat on parchment paper, stuck it in the freezer for fast cool down, and then cut it like little pizza slices. Yummy. It could have used more EB butter I think - for a more creamy texture on the tongue and the marshmallow fluff may not stick to the bottom of the pan so much.

And as I eat my spirulina cream of rice this morning, maybe I could add spirulina (just a touch) to turn the marshmallow fluff green, and some rehydrated goji berries for the red color, and I could have a healthy decorated Holiday crispy treat! I do not know if there is enough sugar in the marshmallow fluff to mask the spirulina taste. . . maybe if I do just a pinch - otherwise they would all have to be eaten by me! and I have only a week left of off season indulgence.

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Re: VeganBeast training log

#85 Postby Gaia » Wed Dec 24, 2014 10:17 am

Today was a balmy 43 degrees F with more than a slight mist. Past a puddle and saw all the little circles the rain was making. . very pretty. Even though it was warmer, I had on all my clothes, so the rain did not soak me, and even though I was overheating in some parts of my body, the rain on my face and head (took my hoodie down) kept me feeling fine thruout the jog. Only went 3 miles today though - I was feeling just a wee bit twinge in my right arch and I wasn't feeling my caffeine rush this morning. Plus today is Chest day and I want to push the weight really heavy, and will need alot of energy to do just that.
Yesterday's PB on the neutral grip lat pulldown went from 210lbs for 10 short ROM reps to 225lbs for 8 short ROM reps. I can feel it in my lats just under my armpits today. Grow baby grow! I want an awesome wingspan.
I am excited to begin my transformation to competition image. I am not liking this elephant stage for growth, but it is the only way I know to grow my muscle mass fully. . . plus enjoy vegan junkfood! like cakes and cookies and other things made with cane sugar. plus not tally up macros. . which is what I will be doing next week for months. . that is the least favorite to do when transforming. So tedious, and I am not yet a master of getting my body under 140lbs yet. This year is the year I will do it!

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Re: VeganBeast training log

#86 Postby Gaia » Fri Dec 26, 2014 10:57 am

Went to bed late last night, with the thought of starting to get ready for my transformation to comp body. It was a day off yesterday as I did not want to be rude and sneak off to the Anytime Fitness gym that was near the town I was going to - though truth be told, I probably could have, but I did not want to be all sweaty and stinky in the car for the 3 hour drive back home with my family rolling down the windows and heat cranked up. Hahahaha.

So today first on the agenda was to do my 5 mile trail jog, and the weather was nice enough to be 32 degree F, little bit of frost on the asphalt part of the trail (slippery in places, so my time was 2 minutes over the 1 hour usual time), and the sun kept shining in my eyes at times (and it is now looking to be a partly sunny day here in south east Michigan! Yeah! Sorry skiers! though the ski places are open around here as they can make the snow with their machines). It was awesome as usual - even saw many of my buddies out on the trail!

I am not going to keep track of what and how much I eat yet. Going to spend the last few days before I total commit to it, by just cleaning up my eating. No more wheat, so no more pasta and no more bread. Like for breakfast today I did a rice milk protein enriched latte (warm the rice milk, and used the Chai Vanilla flavored Raw Protein powder, with a sprinkle of cinnamon), and a little bowl of fresh veggies (peapods, celery) and fruit (one pineapple slice and one small Gala apple). I will do a rice and stirfry with mock chicken strips for lunch, and then head out for my workout, which I will double up bodyparts now: Delts with Legs today, and not go heavy but go for medium weight with 12-15 rep/many sets for this week (basically going for volume with some intensity).

So with the endorphins and caffeine (Lipo6) flowing thru my bloodstream right now, and soon the sugar from my fruit, will keep me motivate to keep to today's agenda!

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Re: VeganBeast training log

#87 Postby Gaia » Sat Dec 27, 2014 5:10 pm

Jogged in the rain this morning on the 3 mile loop of the trail. Still had alot of energy to push the weights with my Legs today. Pushed out 10 short ROM reps on the Sumo Squat/Power Squat. My legs and glutes can handle the weight, but I have to be so careful with my lower back-keep my core tight and not let it go during the movement of the exercise. Otherwise I will be saying, again, somehow I tweaked my lower back and now it hurts. . right now it is sore, but that is because I did drop sets after doing the 320lbs heavy set. I also did Leg Extensions with drop sets, and on the last set of 25 reps with only 30lbs on the machine, I could actually feel my muscle go hard under my skin. I was done after that. So only 2 exercises today, but I trashed the muscle with each drop set I did after I worked up to my heaviest set.
Yesterday I weighed in at 161.2, and after cutting out wheat, I was 160.6 today - water weight.

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Re: VeganBeast training log

#88 Postby Gaia » Tue Dec 30, 2014 8:19 am

the computer says 14 degrees F, my home thermometer says 12 degrees F. No wind, and there is sunshine trickling in thru the horizontal clouds. . . mmmmmmm. Trail jog this morning? Going to try. If only I had a balacava, then my nose wouldn't get so cold. . hahahaha, still a hat with a hoodie with it pulled tight and tied in a bow, so only my eyes and nose are visible. . .

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Re: VeganBeast training log

#89 Postby C.O. » Wed Dec 31, 2014 11:28 am

Happy New Year, thanks for your support and being active on the forum here!

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Re: VeganBeast training log

#90 Postby Gaia » Thu Jan 01, 2015 10:50 am

So I went on a trail jog that 14 degree F morning, and spent the rest of the day napping, taking hot showers, and all around not feeling good - so no working out. So, lesson learned. No jogging on the trail if under 20 degrees F, with no wind blowing - otherwise I will be spending the day trying to recoup the damage.

VeganBeast has already committed to losing bodyfat but keeping muscle mass. I cut out all wheat (1 slice of sprouted wheat bread yesterday because I ran out of rice, and needed some carbs fast for my weightlifting workout), and I went from 161.2 on Sunday, to an official 157.0 today on the scale. So 4 lbs of water weight so far. Given that, now with the cutting of calories and upping the cardio, and even upping the cardio aspect of weightlifting with supersets and dropsets, this is where the real bodyfat weight comes off.

-Do you ever know what to do when somebody starts a diet and they say "Wow! I have lost 4 lbs already!" They are so excited. I know it is easy for me to lose 2lbs after a BM and doing an hour of cardio in the morning, and I do not get excited because I know what it is I lost in weight. And then how do you start a conversation about nutrient dense foods, exercising correctly, sleeping soundly for recovery, and all in all a way of living, to a normal person you meet? Let alone the look on their face when you say you do all of this plant-based (I try not to say a negative comment with the words "no animals and no animal products"). -

Yesterday I did supersets of Delts with Legs, and I did 5 sets of either a weight that was in the 12-15 rep range, or in the 25 to 25+ rep range (Legs and shoulders on the last light weight of a drop set was till failure, and if it was getting to be close to 50 reps, I would slow it down or speed it up till failure came faster 8) ).

Today I did not go out for a trail jog as it was windy and 18 degrees F (if there was no wind and the sun was out, then I would have been tempted to go), so I headed to the gym and did the Elliptical for 30 minutes at level 4 (Legs still need to recover from yesterday, so I kept it light but still controllable), and 30 minutes on a spin bike with the resistance pretty low - I like to do this as it keeps the legs moving and thus utilizing bodyfat for fuel, but I like how I have to sit up by using my core muscles. So I do mini isometric contractions while maybe twisting for the obliques to work out also. Again to remind myself that I can not do abs with weights because my ab muscles hypertrophy fairly easily and I will look like a tree trunk. Just want a nice small flat chiseled six pack (and the veins that look like a tree growing across my rectus abdominis!)


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