Vegan Bodybuilding & Fitness

So I want to start posting my workouts again on here. I did the Derek Treesize 5x5 plan over the summer and saw some significant results in strength and physique. After a few injuries and just doing the same workouts for months I am going back to the structure that i need. Also, i am on my first day of Intermittent Fasting. Currently at 210 lbs, 6'0", 17% body fat. My goal is to reach 10%. Going to try to fast for 14-16 hours daily and then eat roughly 2000 calories total in 2-3 meals.

Last nights workout:

Incline Bench Press:
135x15, 185x5, 205x3, 195x3, 195x5

Romanian Dead Lift
45x15, 135x12, 225x5, 275x1(lost grip), 225x5, 225x5

Bent Over One Arm Dumbell Row
50x5, 60x5, 70x5, 70x5, 70x5 (each side, probably could have done more but wanted to keep good form)

Machine Chest Fly's
100x10, 140x8, 180x5, 180x4, 180x6

Didnt do Cleans because my knee started acting up so I just did the chest fly's.


Last meal was at 0845 PM, so far have fasted for 13 hours.

Woke up this morning at 0400 AM and did a 30 minute cardio session with a few sprint intervals at the end.

Today went pretty well. Made it to 14 hours of fasting. Going to try for 16 tomorrow.

Short little workout at the fire station, interrupted by a call:
Today was supposed to be an arm workout day but i decided to do the workout i am supposed to do tomorrow.

Chin-up Pull Downs:
90x10, 140x5, 160x5, 180x3, 180x3, 180x5

Wide Grip Pull Downs:
90x10, 140x4, 110x5, 120x5, 120x5 (good form, none of that full body jerking bullshit)

Dead Lifts:
105x12, 135x10, 185x5, 225x5, 285x3

Shoulder Press:
95x10, 135x5, 155x5, 155x4, 155x3

Plate Pullovers:
45x8, 45x8, 45x8, 45x8, 45x8

Oh yah i forgot to mention why i am starting IF now over just regular Caloric Restriction. I used to be 315 lbs at something like 40% body fat and have lost roughly 105-110 of that to a weight if around 210 at 17% body fat now but I have been sitting at this plateau for so long now. I tried everything i could think of. Crazy cardio sessions after heavy lifting followed by another cardio session or circuits at night and still just stagnating around 205-215 range. I will post pucs of progress at some point.

17 hour fast. Did my Bicep/Tricep on a fast. Took some BCAA's before hand. Felt decent through the workout actually. Felt pretty good to eat right after though! Big banana protein shake and some seitan with bbq sauce.

Down 4 pounds in two days? And this was my weight in the middle of the day after a large meal. This cant be beginners luck or an adaptation of my diet since i am eating the same foods. The only things that have changed is my timing.

Went back for a leg workout this pm.

Goblet Squats w/ dumbell:
55x15, 75x10, 95x10, 120x6

Barbell Jump Squats:
45x12,95x8, 135x7, 155x6

Leg Extensions:
60x12, 100x12, 140x12, 200x8, 260x6

Leg Curls:
70x15, 110x12, 150x10, 200x6

Barbell Weighted Stepups (onto bp bench):
45x16, 135x12, 135x12

Calf Press:
135x20, 315x15, 495x15, 675x11

Leg Press (burnout excercise):
405x10, 585x8, 810x6

Felt reallllly strong on this today.

Water weight largely due to the transition to IF - when I was cutting and doing it, the same thing happened to me. This is a good thing, though, since you're losing all that excess you've been carrying around. You'll probably level out in a few days all things considered but, if you keep your nutrition up with your routine, you're going to see the scale drop consistently with IF.

Your leg and calf press numbers are fuckin' gnarly, mate. Impressive to say the least.

Sub'ing this log, by the way. Looking forward to tracking your progress.

_________________
"When in doubt, squat and run hills." - Jim Wendler

IRON MNTN // LOG

Awesome!

Tresize is a great role model!

Hope your training is going well! Journal looks awesome!

All the best!

-Robert

_________________

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

One good thing about being overweight for 22/24 years is that my legs are strong. At my old gym when I first did the Treesize program I got my leg press numbers up to 1045x5. I cant even put that much on it at my new one. I will just rep out with the max 810.

Thanks, RC. Pushing myself to the max for the next 8 weeks to see where that gets me.

VeganSludge, it could be some water weight but I drink a gallon a day and havent adjusted my calories or carbs from what i was eating before so i doubt it.

Did a fasted ab workout this morning at 4 am. Made it just under 16 hours on this fast. Just ate a tofurkey wrap, banana, and some oatmeal. Probably going to take the rest of the day off to recover.

Thanks for the shout out brother! Glad one of my programs workout well for you, and it looks like your are making good gains with this one! Keep it up!

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

Thanks Derek! Had great results over the summer with it and then got fuckarounditis. Going to hit it even harder now.

Calories have actually been averaging around 2400-2800.

Day off from training today. Ate about 3000 calories today.

Did a fasted workout this morning when i got off shift. Only a 14 hour fast.

BB Squats:
225x10, 315x5, 405x5 (eh form), 315x6, 315x8

BB Bench Press:
135x12, 195x5, 205x5, 205x3, 205x3

BB Bent Over Rows (close feet, underhand grip, thick bar):
45x15, 95x8, 135x5, 155x5, 155x5

Plate Shrugs:
45 in each hand x 5 sets of 15 reps

Machine Chest Fly's: (slow, good form)
100x10, 140x8, 180x5, 200x3, 180x5