Vegan Bodybuilding & Fitness

Opening this log on my phone, i'll fill this in when I get on a laptop.

Dec. 31st

20 min treadmill moderate pace, intervals

Bench Press 100/3/10

Incline Press 40/2/10

Reverse Pec Deck 60/15 (new exercise)
70/11
80/9
90/7
100/5

Tricep Extension 60/2/10

Lat Pulldown 120/2/10
Rope Forearm curl 15/4

Leg Press 145/2/10

Ab Incline 2/20

Ab Isolator 170/3/20

Dumbbell Row 50/2/10

End Workout with 15 mins treadmill moderate pace/ intervals

Alright! Jan 1st log entry: at home because of the gym being open later then i can go. at home i only have a 35 lb set of dumbbells so i improvised

10 min warmup on treadmill at moderate pace

Incline press: 35/2/15

Pushups: 4/20

Crunches: 3/20

Dumbbell row: 35/2/15

Cooldown: 20 min on treadmill/ moderate pace

Back to the gym tomorrow AM so def a more complete workout!

Nice work, Jeremy!

Way to use the equipment you had available combined with bodyweight exercises. Looking forward to seeing your entry after you hit the gym.

Stay hungry, stay motivated, stay focused and have a whole lot of fun!

All the best!

-Robert

I'm looking forward to seeing this updated by time I wake up! I'm in PST and it's 130AM now so I'll likely sleep in a bit.

Go for it! Have a great workout day!

1-3-12 6:00AM Great mood, a little distracted (family issues) pushed through it though

warmup 10 min treadmill moderate pace
2/20 pushup

Workout:
Bench press 100/2/10 (should be able to bump this up soon)
90/1/10
Reverse Pec deck 60/1/15
70/1/12
80/1/10
90/1/8
Incline press 40/3/10

Lat pulldown 120/2/10

Rope forearm curl 15/4
Tricep extension 60/3/10
Hanging leg raises: 3/15
Lat raises 15/3/10
Cable Curl: 120/3/10

Wow, you squeezed a lot into that workout! That's like a whole chest, back, shoulder and arm blast! Just sent you a detailed email which I think you'll like.

Let's talk about how long you've been at it in the gym and see if we can switch some of those machine and cable exercises to barbells and dumbbells if you're comfortable doing so. I still use a combination of everything, but I try to make the majority of lifts, especially for large muscle groups, completed on barbells and dumbbells.

With my current program, I'm only using barbells and dumbbells, no machines at all, so naturally I'm quite enthusiastic about that kind of training, but let's talk about what you're comfortable with, what you have access too, etc. Machines and cables can be great too, but let's squeeze in some more compound, free-weight lifts. I like the brief cardio and push-ups. That's how I like to roll too. A lot of people don't take the time to warm up their heart, lungs, joints and muscles and end up getting hurt as a result. I've done that many times myself and have learned the hard way. Nice to see you warming up before getting into the workout.

All the best tomorrow!

Go get it!

1-3-12

Warmup: 10min tread
2x20 pushups
2x20 crunches

Calf raises: 115x3x12
Back Extension 240x2x12
Squats 50x3x10
Kneeling leg curl 80x3x10
Leg presses 140x3x10

Right knee bothering me a little during the squats, but I knowW could have done more weight on the leg press had that not been the issue.

Cardio; treadmill 30 min moderate pace 2.38 miles

Nice work!

Hope that knee cooperates with you next time.

Nice to see that moderate cardio after the workout too. Great stuff!

Thanks! Took your advice in that email, i'll be doing upper body again today.

Nice!

I would also look into Bill Phillip's Body-For-LIFE program. That is what got me into bodybuilding more than 10 years ago and the program worked brilliantly.

I still suggest it to people all the time. It's all about training upper body one day, cardio the next, lower body the following day, cardio the next, back to upper, then rest. Then in the next week it's twice lower body and once upper body. The workouts are specific and timed as well to be 52 or 46 minutes, if I recall correctly.

They also advocate, as do I, eating 6 meals a day with protein, fats and carbs at each meal, if possible (though I eat fruit alone, all the time).

That cardio after weights is awesome at burning fat too, so I am glad you picked that up from the email. If you look into Body-For-LIFE you'll see that in their cardio sessions which are only 20 min I believe, you change your level of intensity each minute.

You give it a level 5 effort for the first two min to warm up, then a 6 for a minute, then 7, then 8, 9 and 10, all out for a minute, then back down to 5 for 2 min to recover, and repeat.

I'm going to incorporate that soon, when I do cardio sessions. I don't do much cardio now because I'm looking to bulk up and add all the fat and muscle I want, but cardio in general, keeps my heart and lungs healthy and fit so that's good.

All the best with your next workout! Glad you'll be spending a lot of time on barbells and dumbbells! Be sure to spend a good amount of time warming up and stretching. I stretch for a significant portion of my workout these days.

Enjoy!

Robert

What's your plan for the weekend?

Hope you have an awesome time!

All the best,

Robert

Hey Jeremy! Hope you're staying motivated and inspired for success through the weekend! Looks like you're doing awesomely (is that a word?!?) at your workouts. Keep up the great work!

All the best,
Karen
(in Ft. Collins)

hey guys! had some guests in town but i'll still getting some light workouts done. I'll update my log tomorrow morning. Thanks for the encouragement!

Thanks for the update!

Have fun with your quests. Tell them hello from us (Robert and Karen).

All the best!