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PostPosted: Tue Mar 25, 2008 8:14 am 
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Elephant
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I'm a lefty too, and I know what you mean about playing sports. They always want us to learn right handed which is a bit awkward. I also swear by barbell training.

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PostPosted: Tue Apr 01, 2008 1:10 pm 
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Elephant
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Posts: 2300
Location: Portland (SouthEast), OR
Hsorlando,

If you ask me, being lefty is a major advantage when you have talent. Many left handers are notorious for putting righties at a major disadvantage, like in baseball. Every racquet sport I play, as well as handball, when people see that i'm lefty, they immediately get uneasy and complain. I hate when people say, oh I lost to you bc you're left handed; what a crock!

As far as bbell training, I couldn't agree any more. My first routine in january, I only trained chest with dumbells and when concentrating on shoulders or triceps, there was not a drastic increase in strength. Now that I started to train bench press with a barbell, I saw an IMMEDIATE increase in regards to shoulder and tricep exercises. Just to give an example of how significant it was. In january, I was struggling to lift the olympic barbell during military presses for reps and now I am able to 120lbs for 8 reps. had to do assisted dips during the first regimen with assistance of between 70-40lbs. Now I'm able to do weighted dips for six sets with as much as a 15lb dumbell for 8 reps and can do at least 16 unassisted, probably more.

Week 6: 3/24-3/30

Resistance Training
-Total Time: 7 hours, 30 minutes
-Worked out 6/7 days (Fri off)
-Started cycle 6/8
-Squats (4/01 most recent) 195x8, 205x8, 215x8, 225x8, 235x8, 245x8
follow by a 18 set leg workout and then:
Sumo Stance DEEP squats 135x30, 135x30, 135x31 (Veganessentials hi
rep style for endurance!). My traps gave out bf my legs did from
balancing the bar on them so long so I did an extra rep on the last set
just to prove I could. Plus it feels like forever during a high rep squat
set like that!
-Deadlifts (3/27) 245x8, 255x8, 265x8, 275x8, 280x8, 285x8
-Incline Chest (3/30) 130x8, 135x8, 140x8
Flat Chest 130x8, 135x8, 140x8

Cardio
-Approx Total Time: 5 hr, 21 min
-Played 17 games racquetball
-Ran 10k race (10:43 p/mile avg) Most i've ran at a clip since this race
was 3.5 miles so it felt really good.

Highlights
-Very happy with squat performance. Stabilizers are really kicking it into
high gear. Something I did triggered it and I no longer have to struggle
to balance the bar. Poundages are going up smoothly but still at a 40lb
deficit to deadlifts.
-10k race, most distance i've ran in over 1 1/2 yrs.
-Alot more cardio this week.
-Weighted dips are in full effect baby! 45lb plates here i come...
-Looking forward to joining the 3 plate club for reps with squats (70lbs
away from mark) and Deadlifts (30lbs away from mark). BP is still weak,
next regimen will prep for a new regimen focused mainly on benching.

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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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PostPosted: Wed Apr 02, 2008 9:06 am 
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Rabbit

Joined: Sun Mar 16, 2008 11:42 am
Posts: 38
Hey, Congratulations on being named the raquetball champ!! And I have to say as another O- blood typer, that that entire theory stinks...but what's up with the right hand bashing?? :crybaby: :P

I am impressed with all of the heavy lifting and crosstraining you are able to maintain! What have you found to be the most helpful for muscle recovery or as a PWO protocol?


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PostPosted: Wed Apr 02, 2008 9:34 am 
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Elephant
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Joined: Sat Feb 02, 2008 6:41 am
Posts: 2300
Location: Portland (SouthEast), OR
Hey on the plus side, your blood type is the universal recipient! You can take anyone's blood. Perhaps you should think about becoming a vampire. Most vampires run into health problems later on in life because of this problem but you would definitely live longer than the rest of the immortal vampires :wink: except for maybe Bunnicula who sticks to veggies. I suppose if you're sucking on blood, you aren't really a vegan vampire are you??

Thanks for the kudos for the racquetball placing. I am kind of pissed though because they haven't given me a trophy and I was promised one. I complained yesterday and hopefully something will happen. But NYSC is all corporate and I don't have my hopes up b/c they suck sometimes at doing the simple things.

The whole lefty situation, yeh I either get respect or envy nothing in between. People are like oh yeh i wish I was lefty, you're lucky i'm not. Funny story, i'll never forget several years back when a woman who was married just kept looking at me funny when I was playing. End of the game, she approached me and asked if I was a ballerina and when I responded no, she looked puzzled and confused. I thought that was hilarious! She said to not feel insulted in that ballerinas have good form and are athletic and talented but I said this is racquetball deary, not swan lake! IT's all good.

PWO recovery I am guessing you mean dietwise. Well for one, I swear by the use of spirulina and chlorella (more so spirulina) in massive quantities for a protein supplement. I get it down during and directly after a wkout. I don't mind the taate but I prefer fresh food which is why I consume it during wkouts so that it takes preference. Only problem is cost and it is taxing on the digestive system if you're not used to it. If one were to just starting taking in 75g of algae a day out of nowhere, you would not be happy unless you have a very clean system expect to be in the br alot. Costwise, I have a superb connection for bulk (50lbs spirulina, 22lbs chlorella) which makes it possible for me to gorge on it. Retail mkt values of$50-$75 are terrible but when you save 65% or more, it doesn't propose an issue.

Also, when I do alot of training in a day, calories more than anything, I just become a bottomless pit and start clearing out the fridge and countertop. A main reason why I try not to buy nuts and seeds too often b/c I just inhale them and they are high in calories. I really want to be a little leaner.

The last thing is sleep. I work part time b/c I cannot find a full time job and it is driving me batty. I generally sleep around 8 hours, sometimes more. It's probably a good thing but it doesn't make me happy. 5 years ago, if I slept more than 5-6 hours, it was extraordinary. No matter how much I did, even on vigorous training days I never craved sleep but nowadays I cannot get enough of it and waking up is a stretch. I am glued to the bed. The only time this isn't the case is when i'm fasting and during times like that any more than 5 hours and my body is doing somersaults in bed to wake me up. I don't really want to fast right now though, it doesn't suit my needs at this time. Wish I didn't crave so much sleep but again it seems to be helping.

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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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PostPosted: Wed Apr 02, 2008 2:39 pm 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
Log is definitely looking good - keep up the great work!

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PostPosted: Wed Apr 02, 2008 3:57 pm 
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Elephant
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Joined: Sun Dec 23, 2007 7:38 am
Posts: 1150
Location: Turku, Finland
By looking how intensively you train and by judging the way you look in the new avatar pic I would say that we need some progress pics. Damn!

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(citation of Lean & Green) Click here for more yeah buddies!

I run a vegan food webstore and retail store chain in Finland. Please check http://www.vegetukku.fi for more information (sry, only in Finnish)!


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PostPosted: Wed Apr 02, 2008 6:13 pm 
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Elephant
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Joined: Sat Feb 02, 2008 6:41 am
Posts: 2300
Location: Portland (SouthEast), OR
VeganEssentials. Thank you for the support. I saw that picture of you with the one arm barbell lift on your training log. I need to dissect it from start to finish as all of your advice is very helpful and a lot of it is new stuff to me. I have started to go through it in depth and I am currently making a list of foreign methods of training and exercises I have not performed yet so that I may do my homework and gather up some good knowledge for future routines. It is a blessing to have you on the forum


Tuc, thank you much. In all honesty, that is an old shot (2 summers ago). I suppose it is kind of misleading having old photos for my avatar so I changed it to a recent one of me and my beloved durian. I have a funny one to post as soon as I can snap it. I post the old ones bc I miss my physique and it motivate me to get it back but it gives others the impression i'm already there so i'll stop with that. Yours is where its at.

Progress photos will be coming in shortly brother. I have 9 more training day s left until my current routine is finished. So figure, 10-15 days and I will have after shots to post. No matter, you run the show right now on the bf/after threads. I'll come to share the spotlight in about two weeks :wink:

Deadlifting tonight in a few. Gotta creep up to the 3 plate crew!!!!!!!!

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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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PostPosted: Thu Apr 03, 2008 10:37 pm 
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Elephant
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Joined: Sat Feb 02, 2008 6:41 am
Posts: 2300
Location: Portland (SouthEast), OR
Ok, couldn't wait till sunday for this exciting news. I actually deadlifted today and just played racquetball yesterday

did my normal routine:

255x8, 265x8, 275x8, 285x8, 295x8, 295x6

I said to myself, I am only 20lbs shy of the 3 plate crew so I went for it.

Loaded the bar, 315 and did 3 reps no problem

Proceed to keep increasing the weight and here's how it went

335x1
355x1
365x1
375x1
385x1 (the 12th consecutive set) It was trying and I almost had to jerk it up near the top so I didn't to increase the weight again.

Afterwards, I did some good mornings, back extensions and then finished up with some high rep deadlifts: 135x20, 135x20, 135x22

I went from being 30lbs away from the 3 plate club to being only 20lbs away from the 4 plate club in one week!!! Today has been by and far the best workout day this entire year since I have resumed training. I couldn't be happier.

If only my squats were anywhere near that. I think if I attempted to squat that kind of weight right now, I'd drop to the floor....

I am going to attempt the 4 plate club two sessions from now and I fully expect to make it happen

Just have one thing to say

Y.E.A.H. B.U.D.D.Y.
LIGHTWEIGHT!!!

_________________
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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PostPosted: Fri Apr 04, 2008 7:59 am 
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Elephant

Joined: Tue Jun 06, 2006 8:59 pm
Posts: 2104
Location: Portland, OR
Very nice!


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PostPosted: Mon Apr 07, 2008 11:15 pm 
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Elephant
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Joined: Sat Feb 02, 2008 6:41 am
Posts: 2300
Location: Portland (SouthEast), OR
Thank you DV! You have no idea how much that made my day, my year actually. If I could only get my squats back. I don't even care about bench b/c I know my upper body takes longer to develop, for me.

Week 7: 3/31-4/06

Resistance Training
-Total Time: 9 hours
-Worked out 6/7 days
-Finished cycle 7/8 (Progress shots will be on their way by the end of this
week)
-Squats: 4/06: 205x8, 215x8, 225x8, 235x8, 245x6, 245x5
-Deadlifts: see above thread; gonna shoot for 4plate club this week
-Bench Press: 135x8, 135x8, 140x7
-Incline Bench Press: 135x8, 140x8, 145x7

Cardio
-Approx Total Time: 1 hour (not much this week, pops was in the hospital)
-Played 4 games of racquetball

Highlights
-Lifting 385lbs on my 12th set of deadlifts without jerking the bar
-What's in my gym bag? After getting continually asked why it looks like
i'm always limping b/c I have such a heavy gym bag, I decided to dissect
it and figure out just what's in it:

My Gym Bag
2lbs Spirulina, 2lbs Algae, Wrist Ripper, Ipod, Headphones, 5lbs of magnets, Theraband, Jump Rope, Journal, 5 racquetballs, 2 Racquets, Toiletry Bag, Slippers, Inzer knee and wrist wraps, Measuring tape, 1 lb coconut oil, Tuff Cordz (Ab/Ad duction strap for the cable machine), 6 racquetball gloves, gym lock, wrist straps, running kicks, racquetball kicks, converse kicks, deadlifting slippers, change of clothes. That's it! I guess that is alot. Am I the only one who carries their house to the gym so they can be ready for any routine?

_________________
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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PostPosted: Tue Apr 15, 2008 3:34 pm 
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Elephant
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Joined: Sat Feb 02, 2008 6:41 am
Posts: 2300
Location: Portland (SouthEast), OR
Week 8: 4/07-4/13

Resistance Training
-Total Time: 6 hrs, 30min
-Worked out 6/7 days
-Finished all 7 cycles. Started new workout (4/15)
-Squats: 4/06: 205x8, 215x8, 225x8, 235x8, 245x8, 255x8
-Deadlifts: 265x8, 275x8, 285x8, 295x8, 305x8, 305x6, 355x1, 375x1, 405 (failed attempt to lift)
-Bench Press: 135x8, 140x7, 145x6
-Incline Bench Press: 135x8, 140x8, 145x8

Cardio
-Approx Total Time: 4hrs 15min
-Played 13 games of racquetball
-Ran 4m race in central park. Broke 10min pace, official time, 9:59min p/mile! http://web2.nyrrc.org/cgi-bin/htmlos.exe/82397.1.589340189800026093

Highlights
-Failed attempt to lift 405lb deadlift which I honestly just set myself up for. I totally psyched myself out. 385 was a challenge last week and I think just just took that and put it in my head and pretty much guaranteed myself I wouldn't lift it. I unracked it, lowered it to the floor and left it there, no lift whatsoever. :( o well, couple more weeks.
-Finished my latest routine, took some progress shots. Very pleased with my upper back growth. Really need to shrink my damn hips and waist. I'm like a curvy woman!
-I still can't do not even one pullup good grief i used to be able to bang out 100 before a workout (in sets of course) cmon already!
-Weighted dips are in full effect and i'm lovin em'!

_________________
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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PostPosted: Tue Apr 15, 2008 7:54 pm 
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Elephant
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Joined: Sat Sep 01, 2007 4:40 pm
Posts: 2579
Sounds like you're making good progress. You'll be at, and beyond a 405lb deadlift soon enough. Congrats on breaking your 10 minute mile pace. Even if it's only by a second it still counts!

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PostPosted: Thu Apr 17, 2008 6:40 pm 
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Elephant
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Joined: Sat Feb 02, 2008 6:41 am
Posts: 2300
Location: Portland (SouthEast), OR
Thanks Hsorlando!! It will be interesting to see how I will be in trying to keep up with my new racing partner whom I met at the last event. She is going to run 4m before the race and then claims she will be running the 4m race at a 9-9:30min pace p/mile. I told her I will attempt to keep pace. This should be a hoot...

I got outdoors for my first game of handball in almost 2 years!!!! Gosh it felt so good. I have played for the most part for the last 14 yrs only taking perhaps 3 1/2 of those years off in between.

Played 7 games near the beach on the beautiful courts of Coney Island and hung outdoors for 6 hours soaking up the sun. First real color on my white skin as well.

Unfortunately, I got 'Bandana Tan'. UGH. I guess I will just have to be outdoors tomorrow morning again with my friend to even out the color. It is supposed to be 78 degrees F tom for the high. Heck yeah, that's what i'm talking about......

On my way to the gym for some racquetball and hopefully deadlifts and squats, yes, on the same day. dum dum dum dummmmmmmmmm :twisted:

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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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PostPosted: Mon Apr 21, 2008 9:19 pm 
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Elephant
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Joined: Sat Feb 02, 2008 6:41 am
Posts: 2300
Location: Portland (SouthEast), OR
New workout routine began on Tuesday April 15th.

4 day routine, repeated for 3 cycles.

All supersets. Two exercises per set, 8 reps per exercise (16 total), to prepare for a grueling flat bench centered workout to up my bench press max by anywhere from 30-50lbs in 50days (will talk more about it in a week or so when it begins.

Current workout:

Day 1 (Triceps/Shoulders/Forearms)
Day 2 (Chest/Upper Back/Traps/Calves)
Day 3 (Triceps/Shoulders/Forearms)
Day 4 (Legs/Lower Back/Traps/Calves)

Every workout will begin with 15min dedicated to core training.

Day 4 will be supersets of squats and deadlifts back to back, a first time for me (it felt wonderful!!!).

As you can see it is a workout mainly focused on priming my upper body for heavy lifting by building up a little hi rep endurance.

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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 Apr 22, 2008 11:08 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 1: 4/14-4/20

Resistance Training
-Total Time: 5 hrs
-Worked out 5/7 days (took mon off to start new workout fresh)
-Finished cycle 1 and began cycle 2

Cardio
-Approx Total Time: 5hrs 37min
-Played 14 games of racquetball
-Played 7 games outdoor handball by the boardwalk
-Ran 4m race in central park. Official time, 9:12min p/mile! My Race Results

Highlights
-Raced sunday and had someone to compete against. Haven't been
specifically training for running but since I was pushed, I ran 9:12 p/mile
pace instead of the 10:00p/mile pace I have been running. Did I mention
I had to throw up at the finish line the three dates I had for breakfast? lol
-Argued to corporate at my gym and I should be getting my trophy now for
winning the racquetball league last season. Played my first match of the
season and was down by 8, came back and took the next 30 points in a
row.... 15-8, 15-0. It was a thrashing.
-First day out in the sun last thursday and first day playing handball by the
beach in almost 2 years. Got burnt to a crisp bad. Was peeling blisters
and scratching them last two days. Sunblock next time!
-Trying to convince my buddy to train with me at my gym as I will be doing
alot of negatives and heavy reps and will need constant assistance.
-Supersets are going terrific. Nothing like doing 8 reps of squats and then
proceeding to do 8 reps of deadlifts without rest for 8 sets in a row. Felt
wonderful. (4sets Squats-Deadlifts, 4sets Sumo Squats-Roman Deadlifts)

_________________
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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