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 Post subject: 12 weeks out for "Vegan Olympia" on July 25th - 27th 2013!
PostPosted: Tue Feb 05, 2008 2:38 am 
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Elephant
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Joined: Sat Feb 02, 2008 6:41 am
Posts: 2300
Location: Portland (SouthEast), OR
I feel like posting poundages on the daily and jotting down each individual exercise can be taxing, repetitive and difficult to look through. I will post a short summary once a week of results and noteworthy accomplishments and perhaps sometimes in between weeks if something really exciting happens for me and I wish to share.

Quick Background Info: Have not been in the gym for 1 1/2 years and completely inactive for 8 months. Excessive weight gain from september - december from overeating. In the past have accomplished many feats in the field of being an advanced athlete (won a bb comp, ran 1/2 marathons, cycled 150+ miles at a time, played collegiate tennis, powerlifted for a brief spell successfully, used to be a personal trainer) so I expect muscle memory to be in my favor for producing fantastic and quick results.

January 1st 08, 1st day back. First two weeks will be spent getting acclimated to basic exercises and upping cardiovascular fitness level as much as possible to enhance the resistance training and overall health level.

The Workout: I will perform the same exercises and repeat this cycle 5 times before switching it up. No supersets, drop sets, negatives, working on weaknesses. Just trying to build a solid foundation for future work on growth, strength.

4 sets and twelve repetitions per exercise
There will be no rest in between days or at the end of a cycle unless my body asks for it or something gets in the way.

Day 1: Chest / Calves / Core
Day 2: Upper Back / Forearms
Day 3: Lower Back / Traps / Obliques
Day 4: Shoulders / Calves
Day 5: Arms
Day 6: Legs / Traps / Core

Cardio: Indoor / Outdoor / Machines what have you

The Diet: 100% raw but Less nuts / seeds / gourmet and more juices, fresh produce, seaweeds, algaes, grasses and superfoods. Dieting down and very reduced caloric intake to melt away unnecessary bf but subject to change as by body will gradually wish for more fuel, I suspect.

Starting stats: 198 lbs, 12% bf, very weak and out of shape, basically feel
like a noob. how did this happen!!!
Goal Stats: 170-180lbs and sub 8% bf within 3 month time frame but
weight is only a number so it will all depend and time will tell.

Before pictures taken on January 10th. After pictures will be taken on February 10th and placed in the proper forum shortly and will be taken every two months thereafter and posted.

A thank you in advance for any support and motivation thrown my way. Suggestions and criticism is always welcome!

_________________
Where do you get your protein?
http://www.VeganProteins.com

Joelk wrote:
But as long as people stay away from our cooler bags with our meals and not ask silly questions, we're all pretty tame


Last edited by Lean and Green on Sun May 05, 2013 4:50 pm, edited 18 times in total.

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 Post subject:
PostPosted: Tue Feb 05, 2008 2:58 am 
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Elephant
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Joined: Sat Feb 02, 2008 6:41 am
Posts: 2300
Location: Portland (SouthEast), OR
First day of resistance training, January 17th.

Week 1: 1/21 - 1/27

Resistance Training:
-Took one day off but on that day off still played 10 games of racquetball, what can i say it is addictive!
-Completed cycle 1/5
-Feeling sissy and weak. End of the workout exercises are challenging but I finish them. You gotta start somewhere.
-Squats still feel like death, i used to love them. At least deadlifts feel okay and gave me no problems.

Cardio:
-Played 34 games of racquetball.
-Not that sluggish on the court anymore. My body is no longer playing catch up with my past skill level. The first two weeks of January were horrendous. Win/Loss ratio is increasing.

Highlights
:
-Got new racquet to replace the old one with stale strings and a cracked frame.
-Also some more rball gloves to alternate in between games as they tend to get sweated up quickly.
-Got a big gym bag to carry all the goodies that enhance and optimize the gym experience and hold my racquets.

[/u]

_________________
Where do you get your protein?
http://www.VeganProteins.com

Joelk wrote:
But as long as people stay away from our cooler bags with our meals and not ask silly questions, we're all pretty tame


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 Post subject:
PostPosted: Tue Feb 05, 2008 3:19 am 
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Elephant
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Joined: Sat Feb 02, 2008 6:41 am
Posts: 2300
Location: Portland (SouthEast), OR
Week 2: 1/28 - 2/03

Resistance Training
:
-Total time: 8 hrs 27 minutes
-Increased poundages in every single exercise
-Finished cycle 2/5

Cardio:
-19 games racquetball
-1 hr session sunday on an elliptical trainer.
-still afraid of the cold so no outdoor activity; i really gotta get over it and step my game up.

Highlights:
-Performed a 7 day 'juice' fast (1/26 - 1/31). 4 days dark green leafy juice and 3 day veg and fruit juice combo (sparingly on the fruit juice).
-Stats 189lb, 12%bf (i wonder if the bf on the tanita is inaccurate). Prob will gain some water weight back next week.
-got new kicks for rball
-got bluetooth behind the neck headphones for the ipod. It will be nice to get amped up to tunes. I was never one for wires all over while I am trying to lift.
-spilled green juice in bag on two separate occasions. I have to start closing the tops better!
-fake front tooth came out during a workout. Damn that taxi who struck me last May while I was on my bicycle and had on gear and lights brighter than his shiny yellow car.

_________________
Where do you get your protein?
http://www.VeganProteins.com

Joelk wrote:
But as long as people stay away from our cooler bags with our meals and not ask silly questions, we're all pretty tame


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 Post subject:
PostPosted: Tue Feb 05, 2008 8:56 am 
Those scales are crap...I say toss it. I've used a few different ones and found that I'm capable of losing over 10% of my bf in one workout...for course thats not true its just those things don't work.


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 Post subject:
PostPosted: Mon Feb 11, 2008 1:22 am 
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Elephant
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Joined: Sat Feb 02, 2008 6:41 am
Posts: 2300
Location: Portland (SouthEast), OR
Week 3: 2/04 - 2/10

Resistance Training:
-Total Time: 7hrs
-Took one day off but cycled outdoors 14 miles.
-Completed cycle 3/5
-This week increased most poundages by 10lbs on exercises instead of
5lbs. Something is clicking. Wonder if last week's fast had anything to do
with it by breeding a cleaner body.
-Actually smiled uncontrollably while doing all 4 sets of reg squats and 4
sets of sumo squats. Finally, they are starting to feel good again! what a
relief....

Cardio:
-Played 14 games of racquetball. (12-2). getting faster. :smt069
-Braved the cold; cycled outdoors for a total of 42 miles. Next week will probably be too cold (temps will be in the teens)


Highlights:
-realized that weak forearms are hampering progression in almost every
exercise. Made a homeade "wrist ripper". you could always buy one, i
feel they are exceptional for forearm/wrist/grip strength. Forearms are
deadly sore, OUCH.
http://www.wristripper.com/how.html <-- a must IMO, like nothing else
out there.
-Adapted 'SeaSiren's' Rock n Burn calves method she so graciously
explained to me. Calves hate me now but they will thank me later.
-cateye spedometer installed on bicycle to gauge approximate mileage and
pace.

finding it hard to undereat. feeling hunger constantly. Gained all lost weight from fast back. Although several people noted how I have 'leaned' out which is why I am not getting upset when the scale denotes me heavier than when I started. Must be some muscle gain also. Will take pictures tomorrow hopefully and get a better idea. Still would desperately love to lean out quite a bit. Have to figure out a way to regulate appetite. :x

_________________
Where do you get your protein?
http://www.VeganProteins.com

Joelk wrote:
But as long as people stay away from our cooler bags with our meals and not ask silly questions, we're all pretty tame


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 Post subject:
PostPosted: Wed Feb 13, 2008 11:47 am 
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Elephant
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Joined: Sat Feb 02, 2008 6:41 am
Posts: 2300
Location: Portland (SouthEast), OR
Forgot to mention, also did 200 pushups last week outside of the gym. It's been awhile, man they are a pain when not properly conditioned but that will change!

_________________
Where do you get your protein?
http://www.VeganProteins.com

Joelk wrote:
But as long as people stay away from our cooler bags with our meals and not ask silly questions, we're all pretty tame


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 Post subject:
PostPosted: Wed Feb 13, 2008 11:56 am 
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Elephant
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Joined: Sat Feb 02, 2008 6:41 am
Posts: 2300
Location: Portland (SouthEast), OR
Decided to brave the snow and pt it yesterday. Wasn't about to miss the first day of my last cycle for this program. Plus it was a chest workout. It must be the bulk greens that came in the mail two days ago. Been chugging away ever since. My wonderful greens! sigh...........

ImageImage
Image

_________________
Where do you get your protein?
http://www.VeganProteins.com

Joelk wrote:
But as long as people stay away from our cooler bags with our meals and not ask silly questions, we're all pretty tame


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 Post subject:
PostPosted: Wed Feb 13, 2008 5:35 pm 
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Stegosaurus
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Joined: Mon May 21, 2007 3:25 pm
Posts: 3395
Nice Work Lean and Green :D

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My knee muscles look totally sweet where I'm holding my weiner.


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 Post subject:
PostPosted: Thu Feb 14, 2008 10:56 am 
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Manatee
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Joined: Sat Apr 01, 2006 6:40 pm
Posts: 262
Location: Virginia
Wow dude. Nice workouts and you are going to turn into the jolly GREEN giant. That's alot a greens!! :D


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 Post subject:
PostPosted: Tue Feb 19, 2008 12:31 am 
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Elephant
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Joined: Sat Feb 02, 2008 6:41 am
Posts: 2300
Location: Portland (SouthEast), OR
Tasha and Belleadonna, thank you very much for the support, it is most appreciated :D

Week 4: 2/12 - 2/18[u]

Resistance Training
-Total Time: 7 1/2hrs
-Took one day off but played 6 games of racquetball
-Finished cycle 6/6, time to create a new workout
-Did 30 incline pushups outside of gym (wish i did more)

Cardio
-Played 33 games of racquetball
-Took 28 mile bicycle ride outdoor on friday (too windy and rainy this week)


Highlights
-beat two skilled players in racquetball; one of whom I never beat, even
when I was in top shape 2 yrs ago.
-Finished the 6 cycle program I designed.

_________________
Where do you get your protein?
http://www.VeganProteins.com

Joelk wrote:
But as long as people stay away from our cooler bags with our meals and not ask silly questions, we're all pretty tame


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 Post subject:
PostPosted: Tue Feb 19, 2008 12:49 am 
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Elephant
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Joined: Sat Feb 02, 2008 6:41 am
Posts: 2300
Location: Portland (SouthEast), OR
Here are the biggest accomplishments in the Iron department. I took 1-2 exercises from each workout to show the progress that was made. The program was from January 17th - February 18th
(I would imagine some osf the drastic increases were because of muscle memory, in that I have lifted alot in the past, just took a very long break from the gym)


These figures represent the 4th set of work on each exercise.

Cycle 1Cycle 6
Sumo and Regular Squats: 125 x 12 to 185 x 12
Adduction Machine : 100 x 12 to 135 x 12
Incline Flyes : 15 x 12 to 35 x 12
Lat Pulldowns : 100 x 12 to 130 x 12
Stiff leg Roman Deadlifts : 75 x 12 to 155 x 12
Reverse Pec Deck : 60 x 12 to 80 x 12
T-Bar Preacher Curls : 45 x 12 to 60 x 15
Close grip barbell press : 65 x 12 to 95 x 12
Hammer Strength Shrugs : 170 x 12 to 230 x 12
Forearm barbell curls : 40 x 12 to 60 x 12

the biggest upset to myself was the fact that I do not yet have enough muscle growth and low bf to show vascularity. I am hoping to change that over the course of the next routine. I want to see the bicep vein cawling down my arm again like it used to. But I am being realistic in that nothing happens overnight and at least I made good gains in strength.

_________________
Where do you get your protein?
http://www.VeganProteins.com

Joelk wrote:
But as long as people stay away from our cooler bags with our meals and not ask silly questions, we're all pretty tame


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 Post subject:
PostPosted: Thu Feb 21, 2008 2:24 am 
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Elephant
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Joined: Sat Feb 02, 2008 6:41 am
Posts: 2300
Location: Portland (SouthEast), OR
Okay, time to change things up! Friends and others said since i'm just starting up again that I can keep doing the same routine longer but I have always changed things up every 4-6 weeks no matter what. It keeps me interested and keeps my body extra responsive.

The New Workout: I will perform the same exercises and repeat this cycle 8 times before switching it up. Still trying to focus on foundation but also dropping the rep range to 'bodybuilding' growth phase for some optimal growth.

3 sets and 8 repetitions per exercise. On some major exercises, like deadlifts, squats and bench press, will do 6 sets. Note: This will be the first time I am performing the barbell bench press since I started up again. I was only using dumbells up until now.

I will be supersetting and dropsetting with forearms, caves and core but nothing else yet. Most likely will be next routine.

There will be no rest in between days or at the end of a cycle unless my body asks for it or something gets in the way.

Day 1: Shoulders / Forearms / Calves
Day 2: Lower Back / Traps / Core
Day 3: Upper Back / Triceps / Forearms / Calves
Day 4: Chest / Triceps / Traps / Core
Day 5: Legs / Forearms /

Cardio: Indoor / Outdoor / Machines what have you
(Racquetball, jump rope, elliptical (the wave) , spin classes perhaps, outdoor jogging and cycling).

Signed up for 4 races this march with the nyrrc ranging from 3 - 6.2 miles. I want to run my 9 races this year so that I can qualify for guaranteed entree to the NYC Marathon in 2009. I intend on running it next yr if possible. All depends on how wel I condition myself. I have never run more than 13.2 miles in a clip and that felt exhausting but dooable when I was in shape. But where there is a will there is a way!

The Diet: Same as bf 100% raw, will give a better shot at lessening fat intake, which has been very challenging but I will continue to make efforts. Fat, which used to be my friend has become my arch enemy. Funny how the tables turn. Continue to increase algae intake and adjust body to it.

Starting stats: 198 lbs, faster and in much better shape, able to move much more fluidly on the court and pedal faster. Jogging is slow

Goals: Put on good size as now a good endurance base has been built by the higher reps. get back to jogging at a medium to brisk pace outdoors. 10min p/mile is slow, want to get below 8:30 p/mile for 3-7 mile runs.

I have already started this routine yesterday, so the earliest it can be finished is around April 1st. Will probably take pictures then and post accordingly.

_________________
Where do you get your protein?
http://www.VeganProteins.com

Joelk wrote:
But as long as people stay away from our cooler bags with our meals and not ask silly questions, we're all pretty tame


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 Post subject:
PostPosted: Thu Feb 21, 2008 2:34 am 
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Elephant
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Joined: Sat Feb 10, 2007 11:46 pm
Posts: 1466
Location: Atlanta, Ga
I enjoy reading your blog. Keep posting! 8)

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 Post subject:
PostPosted: Thu Feb 21, 2008 11:54 am 
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Elephant
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Joined: Sat Feb 02, 2008 6:41 am
Posts: 2300
Location: Portland (SouthEast), OR
Thanks Josh! I miss Arizona. The Gentle Strength Co-Cop was such a cool place to shop and everyone was so nice out there. That is how I actually first heard about nopalitos. I want to hear stories about you going out to Camelback and sprinting it up and down on one leg and such. You guys have such great weather out there, I envy it. It's like 35 degrees out here and it has been windy/rainy/snowy lately.

_________________
Where do you get your protein?
http://www.VeganProteins.com

Joelk wrote:
But as long as people stay away from our cooler bags with our meals and not ask silly questions, we're all pretty tame


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 Post subject:
PostPosted: Fri Feb 22, 2008 1:39 am 
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Elephant
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Joined: Sat Feb 02, 2008 6:41 am
Posts: 2300
Location: Portland (SouthEast), OR
I'm going to run my first race (will probably be a jog for me, though, as I haven't trained for racing yet) this Sunday.

NYRRC Al Gordon 4 Mile Run (Central Park, 8am)

It seems the last time I raced was in May 06'. It will be so refreshing to get back out there amongst the crowd of athletes. I want to qualify for the nyc marathon 2006 (9 races in 08 + 1 volunteer for a race). I don't know if I will run it but I certainly want to push myself to do so. It has been a desire for a very long time and I need to make it happen. I can't imagine how good it would feel to complete a prestigious event like that. When I volunteered, I was at the finish line and you should have seen the faces of those finishing. So many people were in tears.

Here is my past race history:

http://www.nyrrc.org/cgi-bin/htmlos.cgi ... 7900017161

As you can see, my pace was never anything special but at least I was out there and hey, I did the mile in 6:35 once upon a time, not too shabby. I also used to have a girlfriend so I would jog slower but whatever that is all old news. I am a slow ass now and my goal is to get back to my old pace and exceed it.

Here's to a return back to running!

Will also start to enter in some cycling events, one step at a time. I'll probably wait until the OA application process is finalized and jpoin up with the crew for some training sessions and events on the bicycle.

_________________
Where do you get your protein?
http://www.VeganProteins.com

Joelk wrote:
But as long as people stay away from our cooler bags with our meals and not ask silly questions, we're all pretty tame


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