Vegan Bodybuilding & Fitness

5.6 miles in the morning, 1 mile on treadmill. did same yesterday forgot to write it.

Real Squats: 45x20, 65x16, 85x16, 105x14, 115x10, drop set 115x10, 85x14, 64x14, 45x16
Hack Squats (smith machine): 50x16, 70x14, 80x12x3
Lunges: 20lbsx15 each leg, 25x12, 35x10x3
Leg Press: 90lbsx16x5
Tried this new calf machine..Where u sit with ur legs at 90 degrees and put plates on top...i used no weight and my calves kept cramping. I guess they truly are my weakest body part even tho I run 40 miles a week?
Quad Extensions (a different machine...well also a leg ext machine but different brand): 70x12, 85x10, 85x10, 100x8, 100x10, 115x8
Hamstring Curls (this machine is different, you curl down, not up): 55x16, 70x12, 85x10, 85x10, 70x12

Wish me luck walking tomorrow! It's funny though after leg day running feels better than walking...we shall see!

just got a message from an internet dater: "Subject: Hi
From: No Bueno
Sent Date: 7/27/2011 8:10:10 PM
View Profile View All Messages Chat with No Bueno

im suprised u have that much muscle on you being a vegan"

5.6 miles in the am
1 mile on the treadmill
Bent Rows: 40x16, 45x12, 50x10, 55x8x2 (ok my back is definitely stronger than my wrists....)
Standing Oblique Crunches: 45x16x3, 35x20x2
T-Bar Rowe: 45x16, 55x12, 65x10, 70x8x2, drop 45x12 (?)
Close Grip Pull Downs: 60x18, 70x16, 80x14, 90x12, 100x8
Isolateral Rows: 45 (each arm) x20, 55x16, 65x12, 70x10, 75x8, drop 45 x20
Smith Barbell Rows: 50x16, 70x12, 80x8x3 (a bit of cheating!)

Sorry I haven't posted. I've been lazy and depressed. This weekend i binged hardcore at the local vegan restaurant (enchiladas, tempeh bbq wings, cake) and then peanut butter cups, sesame sticks...extra cereal and skipped running yesterday.

Today was chest
5.6 mile run (trespassed through a local triathlon lol)
Dumbbell Press (flat): 40x8x5
Incline Dumbbell Press: 35x10x5
Pre-exhaust Dumbbell Incline Flyes and Presses: Flyes 20x16x, 25x10x4 Presses 20x16, 25x10x4
Post-exhaust Dumbell Decline Press, Flyes, and sit ups: Presses 35x9, 35x10x4, Flyes 20x10x5, Sit ups no weight x30, 10lbs plate holding x4
doing OK on nutrition....so far, but might indulge later.

Yesterday was bis and tris. too lazy to think back to what i did but four exercises for each muscle, 5 sets of each, a few drop sets. of note was tricep pushups on feet 14x5.
Protein and salt consumption bad, lol

Two days ago was shoulders: I really can't think back to this but I overhead pressed 35lb dumbells x7 x3 after some other lighter working sets. proud of myself. just did some lateral raies, front raises, uprights rows, barbell overhead presses, and the shoulder press machine after.

I hope everyone appreciates my shirt.

Oh and I got my jar of pea protein. Of all the veggie protein powder it has the highest concentration of protein per calorie, however, 290mg of sodium per serving as opposed to like 10 mg in the rice protein...

Does anyone think I'm on track to continue "bulking" until January 1 and then cut for a March April competition? or am I delusional?

Good size, especially arms and lats.

I don't know much about cutting for comps but 12 weeks looks like plenty. Enjoy your food and get good mass until then.


Tempeh BBQ Wings, I need to find some in UK haha. Sound awesome.

Thanks. just took some more pics that i wont share, but tons of ab and chest fat

Haha I haven't saw my abs since about June 2010 (couple of months after my progress pics) but packing on awesome size and strength. If I ever get a good reason to cut I will. Cutting unnecessarily just stalls things in the long run.

you are my new favorite vegan cyber friend!!! are u saying I should go drink 3 beers? lol.

1 mile on treadmill

Lunge / Smith Squat Superset:

Lunges: 30x12 (each leg), 35x12, 40x10x3
Squats: 50x16, 70x14, 80x12, 90x10x2
Hamstring Curls (double leg): 55x12x5
Hamstring Curls (single leg) 20x10x5
Quad extensions (double leg): 100x10, 100x10, 115x10, 130x8x2
Quad extensions (single leg): 45x10x5
Calf Press: 50x12, 60x12, 70x12, 80x8x2

7.8 Mile Run in the morning

Evening Gym (new job, I work until 8pm twice a week ....)
Overhead Dumbbell Press: 35x8x5
Delt Triad: 10lbsx10x5, 10lbs10x5, 25lbsx10x5 (this is a triple superset of lateral raises, front raises, and overhead dumbbell presses)
Smith Military Press: 40lbsx12x5
Shrugs: 45lbs each arm x 12 x5
Isolateral Shoulder Press: 35lbs each arm x 10x5

Run 5.6 miles in the morning .65 more at the gym warming up.

Deadlift 135x16
155x14
165x12
170x8x2

Bent single arm rows
40x16
45x13
50x10
55x8x2 (grip much better!!! weird, considering i did this after deadlifting the heaviest ive ever tried lol)

Oblique Hyperextension thingies: 25lbsx25, 35lbsx20x4

T-bar Rowe: 45x16, 70x8x4

Long Pull: 70x16, 80x13, 90x10, 100x8x2. two guys on the bigger side worked in with me on this, and they were using 80-90....mwahaha (vegan chick)

Close Grip Pull Downs: 80x16, 90x13, 100x10, 110x6x2

I want to see the personals profile that is eliciting these responses.

http://www.plentyoffish.com/viewprofile ... d=21020966

but i change it all the time lol.

5.6 mile run in the morning

The hours at my new job (12-8) on tues and thursdays are throwing me for a loop. like i needed another reason to eat late at night.

Barbell curls: 50x12, 60x7x2, 50x12x2
Close Grip Bench: 70x12, 80x14x4
Alternating Dumbell Curls: 25 lbs x8x5
Overhead Dumbbell Triceps Press: 50x14, 55x10x4
Pulley Bicep Curls (double arm): 70x14, 80x8x4
Triceps Pulley Rope Push Down: 50x16, 60x12, 80x9x3
Bicep Machine: 60x10x2, 60x8, 60x8x2 (failing earlier each time)
Overhead Biceps extension machine thingie: 20lbs each arm x16, 30lbsx7 (fail), back down to 25 ea x12x3

I love how accountable you are..very inspiring! Also, great stuff in here! How long have you been bulking? or working out to put on muscle? do you have an idea of where you want your weight and all to be at competition? I'd say 12 weeks is good (it depends on what works for you, everyone is different)- but you don't want to go from one extreme, bulking with loads of calories, to the other extreme cutting and lowering your calories too quick. But I don't know much, lol. I'm still a newbie with only one comp. under my belt.

Which organization are you thinking of competing in?

AArgh I am so confused. Ive been lifting for a year, Concentrating on bulking for about a month (well at least serioulsy with protein powders and considering stopping my running routine). I weigh 134 now. So maybe I'll get up to 145 by December (maybe??), and then to compete in March get down to 125-130?? I really have no idea. I'm gonna do something with NJ NPC...what category have you competed in? how did it go? please, when it's time, share how you cut, because i really need to do my proper research. I lost 50 lbs of fat over the past 1.25 years, but that was a slow loss.....ive never done anything like this before.

And what would you consider "Loads of calories?"