Vegan Bodybuilding & Fitness

Food Intake 09/12/2009

07:30 1 cup oats, I scoop protein powder, water, soy milk
10:30 Protein bar, apple
12:00 Protein shake with vanilla soy milk
13:00 Tofu, veggies, spinach stir fry.
15:00 (Post workout) 90% Shake, banana.
16:30 2 Tortilla wraps with tempeh, veggies and salsa. Water
19:00 Tofu, veggies
21:00 90% shake

Workout 09/12/2009

I have a sore back from going to hard with double KB swings the other day so lower body instead

All supersetted

1. Squats. 6 60kgs *4
Lunges 6 24kg DB
Box Squat 20 seconds hold

2. Side Squats 6 60kgs*4
Front Squats 6 60kgs*4
Wall Squats 5

3. Front Squats 6 60kgs*4
Box Jumps 6 (air time required)

Box jumps (ringside)

Arrange boxes across the floor and jump over them in explosive fashion without pause. *4
Basically jumping over 3 high boxes then into a boxing ring and back again.

Swiss ball press ups and mountain climbers to finish.

Maximus.

10/12/2009.

Light Cardio and stretching session.

11/12/2009.

Session with personal trainer. Explosive session with cables and power bags. Explosive movements with cables (pulling and thrusting) combined with throwing of power bags over shoulders, ball slams and shoulder lifts. Four rounds of four all supersetted and focused.

Thrusters (20kg)
KB Snatches (20kg)
Alternating KB Snatches with squats (20kg)
DB Lunge presses. (19kg)
Chip Ups 5 (full rotation)

Four Rounds

1 hour session with stretch and cool down. Good to get out some force and learn some powerful movements in the process. Completely exhausted at the end of the session.

Maximus.

12-13/12/2009.

No workouts and adequate food intake although not adhering to protein targets.

Have reset plan for the next working week and will attempt to start HIIT KB training in the morning.

Maximus.

14/12/2009.

HIIT training in the morning on empty stomach. 20 minutes of Interval Training followed by 2 sets of 20kg KB swings and push ups.

Workout of the day.

"The Beast"

2.4km run
Leg Press (Bodyweight) 150 reps
1000m row (3:45)
25 Chin Ups
50 Push Ups
500m row (1:45)

Total Time: 45:34.

This can be performed faster, the run at the start is easy but it is hard to pace yourself when you know that your legs need to be intact for the leg press and the rows.

Training is harder when the sun comes out and the gym is bathed in sunshine. It is coming into summer now, so some of the workouts will be taken outside.

Maximus.

15/12/2009

Workout of the day

'The Spike"

400m run
10 Wall Ball (8kg) Throw a heavy medicine ball against a wall 10 feet above your head and catch it into a deep squat
10 Box Jumps
10 Knees to elbows
10 burpees to snatches (20kg Powerbag)

6 rounds for time.

Maximus.