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PostPosted: Sat Mar 10, 2007 2:35 am 
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Nice to see you today! You're still the biggest Vegan I've ever seen! Let's hang out tomorrow and get a training session in next time we're both in L.A. later this year.

I like your training log. I still find motivation all the time when read your posts. It helps me train big!

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PostPosted: Wed Mar 14, 2007 10:28 pm 
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It was good to see you again as well, Robert! I wish we'd had more time to hang out, but this show was way more of a rush to get things done than last year. Oh well, we'll find a way to meet up this summer!

Back again after what I hope to be my last business-related trip until fall, ate like crap this weekend, too way too much advantage of the oragnic beer and wine tasting (hey, I had to get my $10 worth, and I think I did it 4 times over in less than an hour...), ate nothing but food samples for 3 days, slept horribly and walked about 8 miles per day. One full day to recover and it's time to get back to training again for deadlift day -

12" DLs in the rack (about 6" off ground level pulling height) -
1x5 @ 135
1x5 @ 225
1x5 @ 315
1x5 @ 405
1x3 @ 455
3x3, 2x2, 1x1 @ 500
Wanted more, but I was totally fried after that, particularly with the rough week beforehand. Didn't help either that I forgot my chalk, so I had a few that came down pretty quick on the 3rd rep since they were starting to slip. I thought about a set of 20 @ 315, but I pulled once and my back wanted to know what the hell I was thinking, so that was enough of those.

Goofed a bit on some DB benching, just a few warm-up sets then 1x14 with a pair of 100s and that was all. Went back to work, did 10 sets of 20 push-ups just because I was still feeling like doing something (only had 40 minutes in the gym because it waited too long to go), and that was it.

A day off, then it'll be some rowing on back day again.


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PostPosted: Sat Mar 17, 2007 8:53 pm 
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Light back workout today -

Barbell rows -
1x10 @ 135
1x5 @ 225
1x3 @ 275
1x4 @ 315
Wasn't feeling it for going heavier, dropped to 225 and did 1x15 with that.

Snatch-grip high pulls from below the knee in the power rack -
4x3 @ 225 to about mid-chest height

Barbell Hise Shrugs in the power rack -
1x10 @ 315, 405, 475, 545

Light pulldowns for 3x15 @ 160 and that's it for today. Still really worn out for some reason (post-trip drain is likely the reason as this happens every time I fly somewhere about a week afterward), will get to leg workout on Monday after another day to rest up.


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PostPosted: Tue Mar 20, 2007 12:20 am 
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Bad shoulder day, worked up to a push press double @ 265 and it felt heavy, gotta skip doing those push-ups for a bit since it took days for my triceps to recover from doing 300+ in one session I did 105 more than the 200 I'd listed in a previous entry to make 305 total).

Leg workout - did some Good Mornings in the rack, 2" above parallel. Worked up to 3x11 @ 405 lbs. (not quite 12 because I lost my groove at the end of every set ) Still, a step in the right direction and it'll help my squat and DL.

1 sets of lying leg curls, 20 reps @ 170 lbs.

Ended up WAY short on time, was supposed to get there with 75 minutes or more, ended up with 40 after tons of delays getting out of work.

Went back to the office, grabbed a 40 lb. jug from the water cooler, did some 1-legged RDLs with it, 3x20 and 2x30 for a nice soreness in the glutes and a bit of endurance work. Wrapped up with 2 sets of swings with each arm, 20 reps each arm for each set.

Tomorrow is hiking, then I may do a goof-off session on Wednesday with some shrugging, light upper back work and other random stuff and then it's back to deadlifts on Friday!


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PostPosted: Wed Apr 11, 2007 2:17 am 
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Been a rough couple of weeks and lifting (at least, good lifting, anyway...) had taken a back seat, but life is better now and it was time to get serious again. Only fun thing with lifting lately is that I found that at the new gym I go to that I can max out the Hammer Strength rowing machine pretty easily - 450 lbs. looks pretty impressive on it, but it sure doesn't feel that hard. Still, always a fun thing to get a few strange looks from people who think that it's a whole lot of weight :D

Haven't had a good squat session in a while, so I decided that I wanted to work up a bit more endurance and get at least 3 sets of 8-10 reps @ 405 within the next 2 months. Today was re-entry day, and while I felt like it was going to kill me, it all worked out in the end.

Started with my nemesis, front squats -
1x10 @ empty bar
1x5 @ 135
1x3 @ 225
1x1 @ 275
1x1 @ 315 - easier than usual, went for a PR with 345, failed about a foot out of rock bottom. I still suck with these, but hopefully I can turn that around by working them more often than my normal once every 4-6 weeks.

Back squats were next -
1x3 @ 345
1x1 @ 405
1x1 @ 455 - I always find that if I go for a single with 50-100 lbs. more than my working sets that everything feels so much easier.
5x5 @ 405 - succeeded with my mission, two weeks I'll go for 4-5 sets of 6 @ 405 and add some reps on. I'll be alternating full squat weeks with some heavy work going from half squats to shorter range lockouts, overloading quite a bit for 5-10 reps per set. Next week I'm going to go for some sets of 10 for half squats so we'll see what happens.

Went home since I ran out of time (as usual), had some more leg work in store in the basement -

1-leg RDLs, using an EZ curl bar since I couldn't find the only collars that fit my thick handled DBs (I don't think I have a DB with a handle under 2" diameter, and my regular collars won't stay on them.)
2x20 @ 75 lbs. per leg, never letting the leg that goes back touch the floor
1x15 " "
Too worn out to finish the 20 - felt like I was going to pass out, my glutes and some hip stabilizer muscles felt like they were about to flee right off my body so that was all I could muster

The RDLs were alternated with some glute/ham raises, done close to a full upright on each rep but my terribly low basement ceiling causes me to often cut them short by a little bit at the top for fear of smashing my head on a support beam. Did 3x15 for these.

Legs are destroyed now, time for rest, in for some upper back work in 2 days.


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PostPosted: Fri Apr 27, 2007 2:47 am 
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Been away for a bit while re-prioritizing this past month. I've felt quite sluggish and not all too healthy, espeically after the long, stressful and sickness-riddled winter, so I've decided that I'm taking the next month or so to drop some excess weight and just work on my conditioning for a while to get back to feeling better. I'm working on getting from my old weight of 275-280 lbs. down to a leaner 260ish, so far, down to 270.5 after a week of eating clean (which I haven't done in years) and reducing calories slightly. I'm also temporarily going to be doing high rep/lighter weight stuff just because it's the best way for my body to shed some fat, so while I expect to lose a bit of strength, it'll all be good in the end and I'll re-bulk on a much better diet come summer.

Can't remember much about the last few workouts, but today was the following:

- Hang Snatch to overhead squat - warmed up for a set of 10 with the emty bar

- Snatch grip high pull, getting bar to top of chest on each pull - 1x8 @ 135

- Power snatch, re-setting completely between each rep - 3x5 @ 135
This one usually winded the hell out of me just doing sets of 3, so I can already tell that I'm getting my endurance up a bit. 5s were easy, could have probably done 1-2 more reps per set but I'm starting slow.

- Snatch grip high pull - 1x5 @ 225 to mid chest height, very easy

- In between I started doing sets of DB benching, palms facing in and arms perpendicular to my sides, working triceps more than chest. Did 3x10 and 2x12 with a pair of 95s, not all too difficult, never went to failure.

- Wrapped up with light deadlifts, 3x12 @ 315, done quickly and all sets very easy. I was quite winded after each set, but nowhere near failure on any as this is just to build some endurance again.

- Did one last set of Romanian DLs, 1x10 @ 315. This one hurt a bit, primarily because I used a hook grip and tore my thumbs up nicely on the sharply knurled bar at my new gym. Didn't feel too pleased with that once since I'd wanted 12 to match the other sets, but after 6 reps the pain was tough and by 10 it felt like my thumbs were being torn apart.

Did everything within 48 minutes, trying to minimize rest periods and work on making it so my endurance isn't so terrible. Give it a few weeks and we'll see what happens!


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PostPosted: Thu Aug 23, 2007 2:05 am 
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It's a slow road back with recovery from my health issues (and the large weight loss that came with them), but I'm back to training again and hope to hit some new PRs around the end of the year once I'm back up to speed.

Back and shoulders today, getting back to feeling better again - still not feeling strong, but not feeling super-weak so I'm on the right track. Split the workout between 2 gyms since the first one closed 25 minutes after I got there late:

Dumbbell Row -
2x15 @ 120 lbs. each arm

Standing strict overhead press -
1x20 @ empty bar
1x8 @ 115
1x5 @ 135
3x5 @ 185
1x1 @ 225
Had to bounce the bar a bit on my collar and fight to get the 225 locked out, but still, I expected as much. Just nice to get it done so I held it overhead for about 20 seconds to back in the glory of finally moving a weight I'm not ashamed of.

Moved to gym #2 to do the rest

Hammer Strength plate-loaded row -
1x20 @ 320
1x20 @ 360
1x20 @ 410
Last set was a bit tough - did 5, take 3 breaths, repeat until done. Still, not too bad.

Seated overhead press lockouts -
2x20 @ 135 from top of head on up

1-arm seated row with rope handle -
2x20 @ 70 lbs.
Pulled in from about a 10-15 degree angle, put a little biceps strain on at the end because I kept it at constant tension. Probably won't bother with these again since they didn't feel great.

Seated OHP from start position to top of head -
2x20 @ 135
Lots of doubles from rep 12 on up, but completed both sets. Shoulders sufficiently sore by now.

Standing face pulls w/ 2 handled rope
2x15 @ 75 lbs.

Rear delt machine -
2x15 @ 100 lbs.

Ab machine -
2x15 with some arbitrary weight I can't remember since I never usually bother with this thing

Got back to my office, goofed around in back while working late and did 2x40 1-arm presses with a 20 lb. paper roll just for fun, that was it for today.

Definitely feeling much better, determined to get stronger than I ever have been, plan on starting to get back to event training on weekends starting this Sunday. Leg day comes on Friday, will post once it's done!


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PostPosted: Thu Aug 23, 2007 2:12 am 
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Location: Austin, TX
The Big Man is back!

Dude, I was pumping you up big time during Vegan Vacation....telling people you're the biggest, strongest, most powerful vegans I know and one of the nicest guys around!

Great to see you back. I hope you are feeling much better and are back in action.

Best of luck in the VegNews Awards too! I'm sending out bulletins to hundreds, if not more, to get them to vote!

Thanks for all the motivation man. I hope to see you sometime this year. I won't be at Expo East this time around, but maybe some other event.

Train Hard Eat Plenty my powerful friend.

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


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PostPosted: Thu Aug 23, 2007 12:53 pm 
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robert wrote:
Best of luck in the VegNews Awards too! I'm sending out bulletins to hundreds, if not more, to get them to vote!.
I just finished the VEGNEWS survey - and I didn't see where to vote for the big man???

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PostPosted: Thu Aug 23, 2007 11:23 pm 
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Location: Waukesha, WI
Thanks, Robert! I wish I could have been at the vacation, but this summer has been a real rollercoaster of weird things happening to me :? Next year it will happen for sure, barring any dreadful events that force me to miss out! I won't be at Expo East this time either, but I'm sure I'll run into you at Expo West in the spring if you'll be attending again. Hopefully we'll meet before that, but if not, we should run into each other then for sure. Thanks as well on the Veggie Awards voting - funny thing is, I completely forgot to do any promo work for it like I intended to, so if we win, it will be a complete surprise. I failed to mention it in our newsletter or to put slips in orders going out, so we'll see if we get lucky on it!

bunnylalu - we're actually only listed in one place, the area to vote for favorite online store (if I remember correctly - I already voted from this computer and can't access the survey again to see if that's what the category is called!) There are quite a few options in that field so we can be easy to miss in the listing, but hopefully enough people have noticed us there and cast a few votes :wink:


Didn't plan on lifting today, but I may skip town tomorrow to de-stress and felt that I needed to get my leg day in just in case I'm not around.

Good Mornings in the rack, about 2-3" above true parallel -
1x20 @ empty bar
1x10 @ 135
1x10 @ 225
1x10 @ 315
1x8 @ 365 (not feeling stable yet, cut it short)
1x20 @ 275
I forgot that I always have to start off light when getting back to GMs after a layoff. My core feels really weak right now, so next week I'll stay at 300 or just below for some high-rep sets until I feel solid again.

Plate-loaded squat machine (only 8 minutes until closing time after the GMs, had to act fast, no time to get in the front squats I'd wanted to do)
2x20 @ 360 lbs. (felt like 100 lbs. less if it were on a bar)

Time ran out, headed off to crappy all-night gym to finish up the small stuff.

Seated GMs to chest nearly touching the bench pad -
1x20 @ 135
1x20 @ 155
1x20 @ 185
Felt good on these, since I'm usually pretty weak with seated ones. Hope to nail 225x20 on them soon and get close to 300ish in the near future. I was having fun with GMs today, so these seemed like fun.

1-legged RDLs -
2x20 each leg w/ 65 lbs.
I forgot how much these kick my arse. Definitely sore in the hams and glutes after these.

Horizontal leg press to burn myself out for the night -
1x50 @ 210 lbs.
Did 35 reps, take 5 breaths, do 5 reps, repeat until 50 total. Could barely walk after this last one, stumbled to the car and drove home.

I'm going to take it lighter on leg stuff for a few weeks with reps in the 10-20 range until I feel solid again for being stable - getting my core strength back up and feeling tight for squats and GMs always takes a hit when I take time off lifting, but a few weeks of high-rep stuff usually brings it back into place.

Tomorrow and Saturday are rest days, strongman event training on Sunday, hopefully some log press work, stones and anything else that sounds fun at the time. It'll be my first time working with implements since last fall, so we'll see how the first time back goes soon enough.


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PostPosted: Thu Aug 23, 2007 11:37 pm 
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Good mornings with 365. You're amazing... :shock:

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250 Bench
445 Deadlift
335 Squat


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PostPosted: Fri Aug 24, 2007 1:11 am 
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Zack wrote:
Good mornings with 365. You're amazing... :shock:


Thanks! It felt more amazing when I was able to do a few with 455 last year, but give me a bit and I'll have it back up again :twisted: The rest of 2007 is gaining back all I've lost this past year due to injury and illness, 2008 will see new PRs across the board!


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PostPosted: Fri Aug 24, 2007 1:12 am 
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We gotta get more pics of you, that way when anyone trashes veganism we can show them a big guy like you.

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PostPosted: Fri Aug 24, 2007 1:24 am 
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I agree. I really need to get on that. In fact next week, my goal will be to get profiles from dozens of our forum members who SHOULD be featured on the MAIN site under Profiles. We need more physiques like Ryan's up on the front of this website.

Ryan, I'm reaching hundreds, if not more, encouraging them to vote for Vegan Essentials on the VegNews poll. Surveys like that are always fun. I'll continue to send out bulletins via myspace and in general e-mails.

Nice heavy liftin!

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PostPosted: Fri Aug 24, 2007 1:24 am 
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Zack wrote:
We gotta get more pics of you, that way when anyone trashes veganism we can show them a big guy like you.


I plan on getting some more pics this fall once my training takes off again. I finally dropped about 20 lbs. (combined from stress from my eye affliction plus a serious diet overhaul), so soon enough I won't feel bad for having a shot that may end up with me shirtless, as now I look more like I do in my avatar. When I was coming in at 280-285, I just shook my head every time I looked in the mirror, thinking "Yeah, I'm getting strong, but why do I have to be so fat at the same time?" The love handles are considerably smaller - a little more and I won't be so self-conscious!


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