Vegan Bodybuilding & Fitness

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 Post subject: BAREfit Rob's Journal
PostPosted: Fri Jan 03, 2014 2:18 am 
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Finch
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Posts: 9
A little background. I am 31 years old. I started training in 2002 at 19 years old. I was 155lbs and skinny. I am currently 5'10 228lbs. I bulked up clean, did a cycle of Superdrol (unhealthy pro-hormone) in 2005, then quit working out (other than random workouts) from late 2006-2009 due to an arthritic chest injury + 80 hour weeks and traveling for work. I've worked in the fitness industry since 2003. I currently own a fitness center management company and a Personal Training Company. I am running a Powerhouse Gym and operating a vegan/sustainable training company called BAREfit Personal Training.

Currently I am addicted to chips and other unhealthy food, I drink too much craft beer, and I'm slave to food addiction. I've been working out pretty steadily again since 2010, but my failure to commit to nutrition has kept me at 25-30% body fat. I have been vegan since 2009, veg since 2008.

My goal is to break the addiction chains, eat a clean 60/20/20 diet, and cut from current 228 weight (@ roughly 28% bf) to 170lbs or 10% BF, whichever comes first.

I have tried and failed many times. I have barret's esophogus (sp) due to longterm GERD and I take PPI drugs daily. I also suffer from eye floaters and some serious back pain from bad posture, and probably the extra weight. Overall I feel like shit and it gives me anxiety about health. Too young to feel old.

The industry I'm in is very stressful, and since working in corp world as a manager from 2005-2010 and then starting my own business 3.5 years ago I have shouldered a lot of stress. It's not good for me. I want to feel good.

I have been running 1-2 miles every other day the past few months, and cardio is getting better.

So that's where I'm at friends. I need a lot of encouragement. I start logging my training tomorrow (01.03.14)

I will be doing the following split:

Monday: Chest/Tricep
Tues: Legs
Wed: cardio
Thurs: Back/Bicep
Fri: cardio
Sat: BAREfit group workout (similar to crossfit training. 45 mins of high intensity interval strength)
Sun: Rest


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 Post subject: Re: BAREfit Rob's Journal
PostPosted: Sat Jan 04, 2014 3:03 pm 
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Joined: Fri Mar 17, 2006 10:23 pm
Posts: 3050
Hey Rob,
Welcome to the forum community here. Sounds like you were dealt some tough hands, but its important for your progress that you don't use them as excuses. Any injuries or health problems should not give you a pass to eat junk food, and that sounds like that's your biggest struggle.
Best advice, don't keep it around, and keep lots of healthy snacks around you. If you pack fruits and veggies and have them on hand you'll be much less likely to feel the need to seek out the chips.

GL,

-Dylan


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 Post subject: Re: BAREfit Rob's Journal
PostPosted: Sat Jan 04, 2014 9:51 pm 
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Finch
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Posts: 9
01.04.14

Did a quick bench workout tonight. Felt really weak like I'm possibly getting sick. Stomach virus going around. Assuming I'm not sick tomorrow is back day.

BB Bench

135 x 10
185x 8
205 x 5
185 x 5
135 x 10

That's it. Wasn't feeling it. Thanks Dylan for the feedback. I need to push and encouragement.


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 Post subject: Re: BAREfit Rob's Journal
PostPosted: Wed Jan 15, 2014 1:31 am 
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Finch
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Posts: 9
Lost track of logging for a couple of days, but I had good workout days last week. Did back and legs and cardio days.

Today I did chest, triceps, and hit some shoulders.

Weighed in this morning @ 226

01.14.14 Chest/Triceps/Shoulders

BB Bench

warmup: 135 x 10
185 x 1
205 x 3
185 x 8
185 x 8
185 x 7

Incline Bench

65's x 8
65's x 8
65's x 8

DB Lateral Raises

25's x 8
25's x 8
25's x 8

DB Skull Crushers

25's x 8
25's x 8
25's x 8

Cable Rope Pressdowns

*number indicates stack number

7 x 10
7 x 10
7 x 10

Felt good all day. Energy level was good. I usually feel like crap in the daytime. I am caffeine sensitive but today 2 shots of espresso was just the thing to get me going.

Started day off with green smoothie: 1 cup of organic spinach, 1.5 organic bananas, 1 cup of organic blueberries/strawberries, 1 tbsn chia seeds, 1 tbsn almond butter, and reverse osmosis water.

Also ate Dr. McDougall split pea soup, cous cous. Overall did well today. No food after 8pm.

My shortterm goal is 215lb by the end of the month.


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 Post subject: Re: BAREfit Rob's Journal
PostPosted: Wed Jan 15, 2014 1:13 pm 
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Finch
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Posts: 9
01.15.14 Back/Biceps

Assisted Wide Pullups

10 reps with 112lbs assist
8 reps with 82lbs assist
3 reps with 58lbs assist
6 reps with 70lbs assist
8 reps with 82lbs assist
8 reps with 82lbs assist

Lat Pulldowns w/ this attachment: http://images.monstermarketplace.com/ex ... 50x306.jpg

8 reps @ 10 stack
8 reps @ 10 stack
5 reps @ 12 stack

Barbell Rows

135 x 5
135 x 4

Deadlifts

It's been years since I've deadlifted. My alltime max was 515. Pretty sure that's how I messed up my sternum/clavicle in 06 so I'm just being safe.

135 x 8
135 x 10
135 x 10

That felt good

T-Bar Rows

slow, controlled, isolation reps. Going for pump and form.

2 plates x 8
2 plates x 10
1 plates x 10

3 sets of tire flips w/ 195 tire. 60ft down and back, down and back, and down.

Sweating like I drank a pint of whiskey last night...

DB Hammer Curls

45's x 5
45's x 5
45's x 5

Slow Rep DB Curls

30's x 8
30's x 8
30's x 8

Did some burnout iso sets with 15's and 20's to burn out biceps.

Great workout. Had a little plate of Indian food before workout... not a good choice. Almost barfed on the tire flips.


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 Post subject: Re: BAREfit Rob's Journal
PostPosted: Wed Jan 15, 2014 2:03 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1483
Location: Isle of Wight, England
Yo! Your training looks great mate! Il be following along :)

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 Post subject: Re: BAREfit Rob's Journal
PostPosted: Wed Jan 15, 2014 3:19 pm 
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Finch
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Joined: Fri Jan 03, 2014 2:00 am
Posts: 9
Thanks man! Motivation is getting stronger!!!!!


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 Post subject: Re: BAREfit Rob's Journal
PostPosted: Thu Feb 20, 2014 3:47 pm 
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Posts: 3050
Its been a month since you've updated us, how are things going?


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 Post subject: Re: BAREfit Rob's Journal
PostPosted: Fri Jun 06, 2014 8:59 am 
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Finch
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Joined: Fri Jan 03, 2014 2:00 am
Posts: 9
Hey friends, life got hectic. Going to try to stay on top of this journal! Thanks for support.

Currently I'm 218, about 23-26% BF. Looking big and strong. Got really serious about cutting again as of 2 weeks ago. My goal is 12-15% body fat at 175-185lbs. That puts me losing about 30lbs of fat. I'm going at 2lbs per week so ETA 15 weeks eta early October.

06.06.14 - Back

A lot of my workouts are done in rounds... i.e. superset 3-6 exercises in a row for reps or time with no rest. Finish all exercises = 1 round. Rest 1-2 mins then repeat. That's how this workout went.

Station 1: BB Rows w/ 75lbs x 10 reps
Station 2: Good Mornings w/ 75lbs x 15 reps
Station 3: Tire Flip w/ 200lb tractor tire x 40 ft. down & back

Complete 3 sets

REST

Station 1: KB swings w/ 40lbs
Station 2: Prowler Rope Pulls w/ 75lbs loaded on
Station 3: Planks (on hands) for 2 sets of 45 secs

Completed 3 sets

DB Curls: 3 sets of 8-10 w/ 30lbs
DB Curls: Burnout drop sets w/ 25, 20, 15 x 10ish

----

Great Workout. Also hit chest and shoulders earlier this week + ran 1.5 mile and did 20 mins on stair climber throughout week. Overall it's been a good week. Today I'm doing some legs.


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 Post subject: Re: BAREfit Rob's Journal
PostPosted: Wed Jun 11, 2014 4:41 pm 
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Finch
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Joined: Fri Jan 03, 2014 2:00 am
Posts: 9
06.11.14 - Back

Haven't done deadlifts in a long time due to worry about sterno-clavical injury from 04-05. I'm just going to start going them

warmup: 135 x 10
set 1: 185 x 8
set 2: 235 x 5
sets 3: 255 x 2
set 4: 185 x 8
set 5: 185 x 8

assisted pullup

10 w/ 106lbs asst (15lbs)
5 w/ 76lbs asst (146lbs)
3 w/ 40lbs asst (180lbs)
5 w/ 64lbs asst (156lbs)
8 w/ 64lbs asst (156lbs)
8 w/ 64lbs asst (156lbs)
6 w/ 64lbs asst (156lbs)

T-Bar Rows
set 1: 95 x 8
set 2: 95 x 8
set 3: 95 x

Bent Over BB Rows
set 1: 95 x 8
set 2: 95 x 8
set 3: 95 x 8

Bicep Curls
set 1: 35's x 6
set 2: 35's x 6
set 3: 35's x 6


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 Post subject: Re: BAREfit Rob's Journal
PostPosted: Wed Jun 11, 2014 4:41 pm 
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Finch
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Joined: Fri Jan 03, 2014 2:00 am
Posts: 9
Weighed in this morning @ 220lbs. Tracking food now so hoping to start this march toward 12% body fat.


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 Post subject: Re: BAREfit Rob's Journal
PostPosted: Wed Jun 11, 2014 8:53 pm 
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Solid goals, youre working hard, I think you'll get there!


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