Vegan Bodybuilding & Fitness

you are an inspiration, Derek! Keep on pumping!

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My progress pics: http://www.veganbodybuilding.com/forum/viewtopic.php?f=48&t=21924
My training diary: http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=22216

Thanks! Your and everyone else's support help keep me working my hardest!!

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Check out our nutrition and training blog, http://veganmuscleandfitness.com

Today I had a great arm workout and finally feel like I'm back on track! We went out of town a week ago with a red-eye flight etc and it completely knocked my progress for my show in two weeks. I was feeling pretty unhappy about it, but we've finally gotten our sleep schedule straight again and my last two workouts have been brutal, so I'm feeling/looking back on track! Yay for less stress! Today I hit arms at home and here's how it went:

Barbell Curls: 45x20, 95x12, 95x10, 95x11

Incline Curls: 30x12, 30x12, 30x12, 40x8

Hammer Curls: 25x12, 25x12, 25x12

EZ Bar Curls: 65x12, FST-7 style

(5min water break!)

Cable Press Down: 70x12, 80x12, 80x12, 80x11

DB Extension: 50x12, 50x12, 50x12, 50x12

Skull Crushers: 65x12, 65x12, 65x12, 65x12

Timed my rest for every set between 60-90sec and went as heavy as I could for that. Went great! Tomorrow is legs... (foreboding music) and I'm hoping to get back over 200lbs on squat! Injury hasn't bothered me so here's hoping it goes well!

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Check out our nutrition and training blog, http://veganmuscleandfitness.com

Little behind here, but that's ok..... 8 Days out from my first show!!

5/17: Same leg workout I've posted recently, but I got the squats up to 225 for 21 reps! By far the best weight I've done post-injury, and I'm still limping today 3 days later .

5/18: An shoulder routine. Barbell Presses, Arnold presses, upright row, shrug, laterals. It did it's job but I don't think I was at 100% intensity. (probably just couldn't compare to my leg workout)

5/19: Off/30min trail run in the gorgeous park by our house!

5/20: Good chest/tri workout today. Was limited on time but I got in everything I needed to.

Bench Press: 135x12, 155x12, 185x12, 205x11, 205x10
DB Incline Press: 50x12, 60x12, 60x12, 60x10
Smith Decline Press: 125x12, 125x12, 125x12
Peck Deck: 65x12 FST-7 style
Cable Press down: 80x12, 110x12, 140x10, 13x12
DB Extension: 70x12, 70x10, 70x11

Kept the rest low and got a great pump, but I'm not thrilled with where my strength is right now. I remember doing a lot more weight on everything here just 9 months ago, but with this high volume/7s approach I've gotten almost all my size back with lighter weights and no re-injuries, so I can't complain about that!

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Check out our nutrition and training blog, http://veganmuscleandfitness.com

Had a great back/bi workout yesterday. I started off really strong but my energy flagged towards the end. I've still been supersetting every set I do with 100 jump rope reps and by the end of the workout it's exhausting! Gotta get tight though .

5/21
Pull ups: 0x12, 35x10, 55x8, 55x8, 55x11 (spotted)
T-Bar Row: 135x12, 160x12, 185x12, 185x12
Lat Pulldown: 100x12, 110x12, 110x12, 110x12
Wide Cable Row FST-7 @ 70lbs
Preacher Curls: 60x12, 60x12, 60x10
Scott Curls:50x8, 50x8 - Love these but was dead!

Hit a light shoulders day today. Still supersetting everything with 100 jump ropes. I'm skipping a rest day today so I can take two days off before my contest this Saturday!!
5/22
DB Shoulder Press: 45x12, 65x10, 80x8, 80x8
Seated DB Front Raises: 15x12, 20x12, 25x12
Barbell Shrug behind Back: 135x12, 135x12, 135x12 (I do these really light because I only feel them when I have perfect form)
Lying Rear Delt Laterals: 12x12, 12x12, 12x12
Machine Lateral FST-7 @ 60lbs

Then lots of posing practice! = whipped!

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Check out our nutrition and training blog, http://veganmuscleandfitness.com

Good luck at your show!

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"Kill! Kill! Multiply! 'Til the skies are black and the rivers dry!"
-Atreyu

Thanks!! We're about to head out! Getting excited!

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Check out our nutrition and training blog, http://veganmuscleandfitness.com

Hey y'all, I got third! Out of three, but I think I made a great showing and after talking with the judges I know where I need to improve to move up! Check out the vids! http://66.147.244.208/~veganmu1/2011/05 ... contest-3/

First day back in the gym today, and I took it pretty easy since my hydration is just getting back to normal. The week leading up to the show I hit every muscle group with a light, high paced workout of low volume (8-12 sets per muscle group) just to keep blood pumping to my muscles rather that to try and make any last second gains. Here's what I did today for shoulders:

Cable Shoulder Fly: 20x15, 25x15, 25x15

DB Shoulder Press: 50x12, 70x10, 70x10, 70x7 drop to 50x8 drop to 35x8

Alternating DB Front Raise: 20x12, 20x12, 20x12

Cable Shoulder Fly FST-7 @ 25lbs

Like I said, short and sweet. Didn't feel too strong so I didn't want to push it!

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Congrats on the contest! From the video it seemed like you had some tough competition but I think you deserved to place higher too.

Thanks! I agree, but it's all the more motivation to work hard in the gym and leave no doubt next time!

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Hi Derek!

I'm really proud of you for the work you put into your contest preparation and how you looked on stage. I'm absolutely most proud of your attitude and constant positive outlook. It is inspiring and amazing. I know you didn't place as high as you wanted, or deserved as far as I am concerned, based on viewing the footage, but you never displayed an ounce of complaint when I talked to you on the phone and were nothing but encouraging when I spoke with you about the contest.

I commend you and I've got tons of respect for your physique, your work ethic and your positive attitude.

All the BEST! -Robert

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

Thanks Robert! You are the man, and your support helps keep me moving forward . After all, if it wasn't for hanging out with you on the cruise I wouldn't even have entered this contest! (I'd still be pouting about all the ground I'd lost from my abdominal injury). Thanks!!

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Have been super-motivated after my first contest this past Saturday, so I went it and killed it for my quad workout yesterday. (Today was therefore a much needed rest day )

Leg Extension: 90x15, 90x15, 90x15
SS Leg Curl: 70x15, 70x15, 70x15

Squat: 135x15, 185x15, 225x30, 245x22 [last 2 sets were brutal!]
SS Box Jumps (onto a bench): 15, 12, 12

Leg Press: 450x20, 540x17, 540x15

Leg Extension: 120x12 done FST-7 style

This was by far the best leg workout I've had since my injury last summer; I could barely walk out of the building! I wanted to do a bit more volume, but I was worried my old abdominal injury couldn't take it, and based on how sore I am today it wasn't necessary!


In the afternoon I did a short high-intensity bicep session (I'm still playing around with my split which I do compulsively)

Barbell Toss: 45x20, 45x20

Alternating DB Curl: 30x12, 40x12, 50x10

EZ bar curls: 65x12, 75x12, 75x12 (both work sets ended with a few negatives)

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Check out our nutrition and training blog, http://veganmuscleandfitness.com

This week I've been focusing on upping the weight and doing more high-intensity style workouts since my injury hasn't been bothering me. I'd love to get back that rock hard look you get from pushing very heavy weight I had last year for my barbarian photos, so hopefully this stint goes well! I've already gotten some new improved numbers so so far so good!

Thursday 6/2

I did a pretty typical back routine for more (pull ups, DB row, pull downs etc) BUT I finished it off with 3 sets of deadlift up to 185lbs! Haven't tried that move for nine months and it felt really easy so I'm super excited! Finished my workout with 3 sets of Scott curls and 2 sets of cross-body hammer curls.

Friday 6/3:

Yesterday I did a low volume high-ish intensity chest workout that looked like:
Bench Press: 135x12, 155x10, 185x10, 225x8, 185x11 (hit two plates for the first time in quite a while!)
Incline Bench Press: 135x10, 185x10, 185x11, 135x10
Incline DB Fly: 30x12, 30x12, 30x12 + 8 presses
Bench push ups for 25 reps to burn out

Saturday 6/4:

Today I hit hams/calves am and triceps pm, both of which went really well with some old/new best weights:

1-Legs calf raise w/ DB: 15, 35x12, 35x12, 35x12
Seated Calf Press: 100x12, 135x12, 160x12, 185x12, 185x12+135x10+90x10
Leg Press Calf Raise FST-7: 450x12
Romanian Deadlift: 135x12, 185x12, 205x10, 185x10 (haven't touched the 200's on this in ages!)
Seated Leg Curl Superset DB Jump Lunges: 110x12 SS 20, 130x12 SS 20x15, 150x12 SS 20x15



This afternoon...
Close Grip Bench Press: 135x12, 15x10, 185x10, 205x10, 135x12 (stoked!)
Cable Press Down: 50x12, 70x12, 81x12, 50x12
Bench Dips: 0x15, 45x12, 90x13

So I'm moving away from volume and working on upping my weights to get rock hard muscles. Hope it keeps going so well! Shot below is from this afternoon:

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Wow! Looking SOLID in that pic!

So awesome man!

Keep hammering away. I love all the great content you're producing too!

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