Vegan Bodybuilding & Fitness

Time to begin a journal. I've come a long way this year and can't wait to see what I can do this coming year!

The old journal is here if you want background:
http://www.veganbodybuilding.com/rob/phpBB2/viewtopic.php?t=6623

I'm modeling / competing / training and touring as a career now. So it's very important I stay focused and continue to progress.

My goals are to bring my legs and shoulders up a bit ... my biggest road block is always being within 10 pounds off where I need to be for a photo shoot, so I can cut weight quickly. When I was a bikini model, I didn't realize how much easier it was .... all I had to do was stay thin. The original skinny/fat cardio queen, lol Now that I do more fitness related shoots, retaining muscle and keeping BF fairly low has been a challenge. I have much to learn about my own body yet!

So to get started .... getting ready to jump on tread:
Cardio today, Incline tread 20min interval training.

3 sets each upper and lower abs

All the best! I have loved watching your career take off over the past year or so. It's pretty cool to see and I hope you continue to achieve goals and I wish you the best!

Great work. I look forward to being able to do what you're doing now...pursuing fitness goals without having to do much in terms of making money to afford training and travel. Hopefully I'll be there in 2-3 years.

Glad to see things are working out for you! You've truly been an inspiration. Hopefully there will be no setbacks this year.

Thanks you guys!!!


It's nice to know where I have been to know ....
How far I have come:
Oct 2005:


Nov 2006:


Jan 2007 (the year I got serious):


April 2007:


May 2007:


June 2007:


Aug 2007:


Sept 2007:


Oct 2007:


Nov 2007:


Present:



AM: 20 min cardio Interval Training on treadmill
3 sets each, upper and lower abs

PM:
Lifting at Gym (new routine, so will adjust weights, etc. as I go):
Chest : Butterfly wu 15@ 20, 10@30, 10@50, Rest Pause 6-6-6 @70, widow maker 37 @ 35
extreme stretch

Shoulders: machine shoulder press wu: 12@10, 8@15, 8@15, Rest Pause 4-4-3 @17, widow maker 22 @ 7.5
extreme stretch

Triceps: Seated Push Downs wu 12 @50, 10 @100, 10 @100, Rest Pause 6-6-4 @120, widow maker 50 @ 50 (note to bump this)
extreme stretch

Back: Wide Grip Pull Downs wu 12@30, 8@50, 8 @ 50, Rest pause 5-5-4 @55, widow maker 50 @ 30 (also bump)

Seated Rows: wu 12 @30, 8 @40, 8 @40, Rest Pause 6-5-5 @50, Widow Maker 50 @ 25 (bump as well)
extreme stretch

Up all night with my girls who caught a virus from the neighbor child. Was able to catch a nap late this morning. But am exhausted. Upped my protein intake quite a bit. Will get into that more tomorrow, when I have more energy. Other than that (and most importantly) ate clean and on time!

Girls were sick for half the night, so slept in. But they seem like they are on the mend now, thank goodness. Neighbor child had it for a week, but looks like mine are going to come along faster. Just hoping I don't catch it, it was a nasty virus.

45 min on tread today! woohoo, I came off "glowing" quite nicely
3 sets abs, upper and lower
stretching

VERY sore from yesterday's session. I have not been sore in ages, so it's quite nice!

Diet is diff from before, trying something a bit new. I know what has been working so far and am basically compounding on it. We'll see what happens.

I'm not counting calories, fat or carbs, only protein. A few fast rules, on a creatine cycle and double to protein after a training session as well as approx 6oz of juice (I am eye balling it, so it's approx.). No fat in last shake or in the post wo shake. No fat or carbs within 5 hours of bedtime, with the exception of what is already in my powder or perhaps some raw spinach. Taking a multi, Vit C and Iron supp.

So Meal 1: 40g protein, PP scramble, mock meat protein, coffee (black)
water during cardio
Meal 2: (after wo) shake 48g protein, pineapple juice

Key to this entire thing, is also keeping an eye on my weight. I am expecting it to increase, but due to possible increase in caloric intake will keep my eye on the scale and weigh in every once and a while, don't want to pack on too much fat or I will need to increase cardio or make an adjustment somewhere. Current weigh in 118.

Wed Training:
Abs 3 sets, upper and lower
Lower back ext 3 sets of 30
Bent Over Rows -WU 12@40, 8@80, 8@80, RP 6-6-5 @85, WM 50 (2 brief stops) @40
Underhand Pull Downs -WU 12@30, 8@50, 8@60, RP 6-6-4 @ 70, WM 40 (3 brief stops ... let me know I was done) @35
Bicep Barbell Curls wu 12@20, 8@30, 8@30, RP 6-6-4 @40, WM 30 (3 brief stops ... again done) @30

Still was a little sore from Monday .... good feeling actually. Ate clean with new higher protein intake.

Thurs: was scheduled for cardio and abs but came down with the Flu Bug everyone has had. So actually was in bed ALL day no food or drink, couldn't hold anything down. By around 11PM my daughters helped me out of bed (I was in a lot of pain and very weak) and I got some tea to stay down. Sore stomach today and a bit weak. So taking it light and just started eating and re hydrating a bit ... very slowly so not to have a relapse. My girls had it 2-3 days the rest of the people I know a full week. So if I get away with a day, I'll be thrilled.

Needless to say there was no wo Thurs, and I will not lift today. I'll see how I feel over the weekend and will push Fri session on to Sat or Sun. Except for the sore stomach, my muscles seemed to have recovered.

Have 2 big model submissions/requests that were due today. Since I lost a day .... I'll have to bust my butt to get them in on time. In the meantime ... asking for an extension of 1 day.

I thought when I closed my business things would slow down, but actually are going full throttle. I will have to learn how to budget my time better.

Speaking of which! Face book is driving me insane! I love the exposure and actually have gotten modeling requests/work out of it. Therefore I want and need to keep a profile up. However, I had 69 friend requests today and over 100 PM's .... not to mention all the "other" requests (hugs, kisses, etc). Facebook will not allow me to respond to that many people without shutting down my account, not to mention I DO NOT HAVE TIME! I may need to hire someone else to handle my profiles, and I'll just do my journals personally. Anyway ... is their anyway to STOP the "other" requests (hugs, kisses, etc) altogether? AND is there anyway, to review a comment before it gets posted on my page. I have had to pull a lot of them, and I really don't have time to continuously babysit the page.

Sat:
Seated Leg Curls (since it's new for me started out REALLY light, upped it as I went) wu 12@30, 8@60, 8@90, RP 6-6-6-@120 WM 50@60 (no stop)

Seated Calf Raises wu 12@25, 8@45, 8@45, RP 6-6-6@70, WM 37@35 (stopped after 3 very brief pauses)

Squats wu 12@90, 8@110, 8@120 (PB), RP 6-6-6@125 (PB) wm 50@85 (no pause)

Squats, the 50 rep set damn near killed me, but I burned all the way through it, and held on tight to the bar in fear of totally collapse, lol .... my legs were on fire the next day and are still a bit sore today! I love it

Took off Sunday - rest day

Took the girls to winterfest and dinner, then home to work or more "stuff", seems never ending anymore, lol

Working (at home on modeling submissions which are due) tonight after gym. Have to make an appearance for parties on Tuesday and Friday eves. Working on new routine for my next tour the other nights, so full week this week. At some point I'll actually finish my Christmas shopping (I hope).

This is awesome! I love to see women handling heavy weight!

Women who do squats are sexy.

Thank you!



lol, thanks!



Holiday party last night was so much fun! I knew so many people which made it a blast. The food was incredible and had no trouble finding food to eat It ended at 8:30 and a ton of us rolled on the the next bar and basically partied til close.

Now that being said, I'm a little tired today. Since I knew I had to push Friday's session to Saturday, since I am booked up all day and then have another party that eve. I'm going to push today's weight session to tomorrow, when I am not so tired and can give it a better go.

So for today it will be 30min cardio session on tread.

Monday (lighter session):
warm up: 3 sets crunches upper and lower

Rope Pushdowns:
12@50, 8@70, 8@70, RP 6-5-3@90, WM 50 reps @40 (3 very brief pauses)

Decline Crunches w/25lb plate 3 sets of 30

Lower Back ext w/25lb plate 3 sets of 30

Yesterday:
30 min cardio on incline tread

Legs are no longer sore .... so looking forward to the next leg day so I can blast them again!

Since I haven't taken pics in a while, photos coming back from a shoot I did. It was not a fitness shoot, so was shot in a very "soft" light.

Thurs:
3 sets crunches upper 100-30-30
3 sets crunches lower 30-30-30
3 sets lower back extensions 30-30-30
Wide Lat Pull Downs 12@30, 8@50, 8@50, RP 5-4-4@60, wm 50@30
extreme stretch
Upright Cable Rows 12@30, 8@50, 8@70, RP 6-6-6@90, wm 30@40 (3 very quick pauses)
extreme stretch
Preacher Curls wu 12@10, 8@15, 8@15, RP 4-4-6 @20, wm 30@10
extreme stretch
normal stretching

Thought I was good the next day, until someone grabbed my shoulders .... wow was I tight! So excellent session. )

Fri: 30 min cardio on incline tread
3 sets crunches upper 100-30-30
3 sets crunches lower 30-30-30
stretching

Sat:3 sets crunches upper 100-30-30
3 sets crunches lower 30-30-30
3 sets lower back extensions 30-30-30
Standing Calf Raises wu 12@60, 8@120, 8@150, wm 30@75 (2 very brief pauses)
extreme stretch
Hack Squats (first time I have ever done these and I am in love!) wu 12@95, 8@145, 8@145, wm 30@95
Abductor (Inner Thighs) wu 12@22, 8@45, 8@52, wm 50@22
Lying Leg Curls wu- 12@20, 8@40, 8@40, wm 50@20
stretching

Calves and Inner thighs were sore (calves were screaming) on Sunday. So nice again

I had to go out into the sea of humanity yesterday to finish shopping (people watching is always entertaining, lol) But I'm finally finished shopping yesterday! Had to load last of my shopping in a total downpour ..... I was soaking wet from head to toe by the time I was done loading and got back in the truck. Now working on wrapping in spurts and at some point off to the gym today since everything is closed tomorrow!



Happy Holidays Everyone!

OK, this Christmas thing is messing up my schedule! I'm not one to miss a training session and in fact for those who know me well enough, it really p*sses me off.

Went to tan first ..... they closed at noon. Why be open from 9-12? Why bother at all?

Went to gym and was there just in time to see them locking the doors. They closed at 2.

This spurred a tiny bit of road rage (since I just wasted my time) ...... but I kept it verbal and did not actually run down the slow drivers and the 2 that cut me off.

So I'm all hopped up and ready to roll had already pre-work out loaded. So came home to deck / weight room which is filled to the brim with merchandise left over from the retail center I closed. And managed to dig out the dumbbells. It was a light session anyway, but instead of using the machine press, I opted for dumbbell and instead of seated dips (so I could add more weight on), I had to opt for bench dips.

So:
3 sets crunches upper 100-30-30
3 sets crunches lower 30-30-30
Seated dumbbell press wu 12@15, 8@20, 8@20, wm 30@10 (2 very brief pauses)
Bench (or rather chair since I can't get to my freaking bench) 3 sets of 10
stretching

I feel better now OK .... gotta pound this shake then off to deliver presents .... need to go put on my happy face.

Cooked holiday meal yesterday and ate something, but not being a sweets person I stayed away from all that. Meal still felt heavy even though I kept my portions way down. Just not used to that type of food, I suppose, but did so out of tradition (should of just slammed a protein shake, lol). That being said it translated into me feeling sluggish today.

Back to normal clean diet today, getting ready to jump on tread now (30 min). And some ab work. Looking forward to lifting tomorrow and ditching this 24 hour food hang over!

Got the cardio and ab work in (3 sets upper and lower). Here are xmas pics..... because we all know how much everyone like to see other's family photos! rofl

My best friends new baby (whom I spoiled rotten with gifts):

Got her giggling:

My best friend and I:

My big Sis and I (for those who don't know she suffered a massive brain steam stroke approx 2 years ago):

My parents:

My 4 kids and my nephew (all the cousins):

My daughter's father and I:

I'm not that heavy ..... REALLY!:


Took down xmas decorations (except exterior) today. So glad to be a bit more clutter free!