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 Post subject: Re: Sage's Training Journal
PostPosted: Sun Jan 08, 2012 6:15 pm 
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Joined: Tue Dec 20, 2011 2:27 pm
Posts: 71
Location: Portland, OR
Workout Journal:

Warm up cardio
: 10 Minutes

Back:

Deadlifts: 140x12, 280x1, 300x1, 230x10, 250x8, 230x6
Barbell Rows: 140x12, 160x10, 160x10
Wide Grip Lat Pulldown: 100x12, 130x12, 140x8, 140x6

Biceps:

Barbell Curls: 70x12, 75x10, 75x8
Reverse Cable Curls: 40x12, 50x6, 40x12


Notes:

Supplemented Gaspari Superpump Max along with my morning smoothie and oatmeal. Drank Coffee with breakfast. Weighed in at 166lbs.

My goal today was to deadlift 300lbs, and I did. Everything after that was slightly more painful than usual.

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 Post subject: Re: Sage's Training Journal
PostPosted: Sun Jan 08, 2012 7:16 pm 
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Location: Portland, OR
Today went something like this...



Just divide that guys weight by 2, and the weight he is lifting by 3.4 and you get an idea.

And I guess no one was cheering and there wasn't as much yelling and grunting.

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 Post subject: Re: Sage's Training Journal
PostPosted: Tue Jan 10, 2012 5:22 pm 
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Joined: Tue Dec 20, 2011 2:27 pm
Posts: 71
Location: Portland, OR
Warm Up Cardio : 10 Minutes

Bench Press : 140x12, 160x10, 180x6, 190x4, 200x2, 210x1, 180x4, 160x8, 140x8

Deadlift : 140x12, 160x12, 180x10, 200x8, 210x8, 230x10, 210x4, 180x6, 140x10

Hanging Leg Raises : 0x20, 0x15, 0x15

Cool Down Cardio :
10 Minutes

Later On:

100 Push ups
100 Squats
100 V-Sits

Notes:

Today I weighed in at 171lbs. It is nice to see that my vegan bulking diet is working. I have worked some new supplements into my diet, including ZMA, L-Glutamine, BSN Hyper fx and Amino x.

My new workout routine is going to be completely focused on the following barbell and bodyweight exercises:

1 - Deadlift and Bench Press

2 - Clean and/or Jerk and Dip/Weighted Dip

3 - Full Range Squat and Pullup/weighted pullups

Today obviously I worked on my deadlifts and bench press. I felt really strong at the bench today and set a new 1 rep max at 210lbs. My back is still extremely sore from my last set of deadlifts on Sunday, so I lowered the weight today and really focused on proper form and utilizing my leg muscles during this lift.

During the past couple months I have started to slack off on abdominal exercises, so I did some leg raises today. From now on I will do ab work at the end of every workout.

Oh and I celebrated my 22nd birthday yesterday... AWESOME

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Last edited by ragekill15 on Wed Jan 11, 2012 4:09 am, edited 1 time in total.

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 Post subject: Re: Sage's Training Journal
PostPosted: Tue Jan 10, 2012 8:30 pm 
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Joined: Tue Dec 20, 2011 2:27 pm
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Location: Portland, OR
Snapped this shot today with my phone. Love my gym.

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 Post subject: Re: Sage's Training Journal
PostPosted: Wed Jan 11, 2012 6:22 pm 
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Joined: Tue Dec 20, 2011 2:27 pm
Posts: 71
Location: Portland, OR
Today I met up with champion vegan bodybuilder Ed Bauer at his new training studio Plantfit in SE Portland. We measured my bodyfat percentage, went over my nutrition and training program, set goals and practiced some lifts to make sure I maintain proper form. I learned a new exercise called the clean, which I incorporated into today's workout.

For more information on Ed and his studio visit http://edbauerveganfitness.wordpress.com/

Today's Workout:


Clean: 100x10, 100x10, 100x10, 120x10
Dips: 0x10, 25x10, 25x8, 25x7, 0x10, 0x12
Smith Machine Shoulder Press: 90x10, 110x10, 110x10, 90x10
Smith Machine Barbell Shrugs: 180x13, 200x12, 220x10, 240x7, 220x12, 200x10, 180x15
Close Grip Bench Press: 100x13, 120x10, 120x8, 100x12
Triceps Cable Pushdown: 60x15, 80x12, 80x10, 60x10
Leg Raises: 0x20, 0x15, 0x10

100 Push ups
100 Squats
100 V-Sits

Notes:

Weighed in at 170lbs with 10.28% bodyfat. Had a solid workout and left the gym with a great pump. Learned a new motion called the clean. I need to practice my clean and make sure I am maintaining proper form before I work in the jerk and/or press motions.

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 Post subject: Re: Sage's Training Journal
PostPosted: Thu Jan 12, 2012 3:41 pm 
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Joined: Tue Dec 20, 2011 2:27 pm
Posts: 71
Location: Portland, OR
Today's Workout:

Warm Up: 10 Minutes Treadmill

Legs:

Squats: 90x12,140x10,140x6, 110x12, 120x10
Leg Extensions: 100x12, 110x12, 120x12
Lying Leg Curls: 100x12, 110x8, 110x8
Leg Press: 200x12, 400x10, 400x10, 400x10

Back:


Chin Ups: 0x12, 25x5, 25x5, 0x10, 0x8
Lat Pull Downs: 100x12,130x10, 140x8, 150x6
Seated Cable Rows: 100x12, 100x12, 100x12

Abs:

Leg Raises: 0x25, 0x20, 0x15

Notes:

Weighed in at 171lbs. Did squats today with a little stool to keep form. With every repetition I would actually sit on the stool for 2 seconds before coming back to a standing position. This workout destroyed me. For the past six months I have been doing squats completely wrong, so it is going to take a lot of time and work to get comfortable squatting heavier weight.

I did chin ups today with added weight for the first time. I could only manage 5 reps with the added weight, and it will be a goal of mine to improve this over the next month.

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 Post subject: Re: Sage's Training Journal
PostPosted: Fri Jan 13, 2012 2:58 pm 
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Joined: Tue Dec 20, 2011 2:27 pm
Posts: 71
Location: Portland, OR
Rest day today, and boy am I sore!

Good day for breakfast in bed.

Image

Just kidding! Today I worked on arms.

Biceps:

Barbell Curls: 50x12, 60x14, 70x8, 60x6, 60x5, 50x10
Dumbell Curls: 25x15, 28x14, 30x8, 28x8, 25x9, 20x8

Triceps:

Cable Pushdown: 60x20, 80x10, 80x8, 60x13, 60x9, 50x10
One Arm Cable Extension: 20x18, 25x8

Notes:

Weighed in today at 172lbs. Today I focused completely on my arms and getting full contraction with each rep for each exercise. The result I got from today's workout was a pump like I have never experienced before. My arms really felt like they were going to explode after the first 2 exercises and by the end of the workout I could barely feel my arms at all!

I'm going to focus on this kind of workout intensity from now on.

ImageImage

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 Post subject: Re: Sage's Training Journal
PostPosted: Mon Jan 16, 2012 8:57 pm 
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Joined: Tue Dec 20, 2011 2:27 pm
Posts: 71
Location: Portland, OR
I didn't have money to pay my member dues at the gym, so this week I'm going to be working out from home. The only equipment I have is a makeshift 50lb barbell, a jump rope, the playground across the street and my own imagination. This is what I did today:

Jump Rope 5 Minutes

Deadlifts: 50x30, 50x50, 50x30, 50x30, 50x30, 50x30
Chest Press: 50x50, 50x30, 50x20, 50x30, 50x20, 50x30, 50x30
Bent Over Rows: 50x50, 50x30, 50x50, 50x40, 50x30

Jog 5 Minutes

Pull Ups: 0x15, 0x10, 0x6, 0x8, 0x5, 0x5, 0x4
Dips: 0x15, 0x12, 0x8, 0x10, 0x10, 0x8
Curls: 50x20, 50x10, 50x15, 50x15, 50x20, 50x15
Skullcrushers: 50x20, 50x15, 50x25, 50x20, 50x20, 50x20

Jump Rope 10 Minutes

Push Ups: 200
Squats: 200
V-Sits: 200

Notes:

No access to a scale for weigh in. Got a great pump from today's workout. My makeshift barbell broke while doing rows. The shorter length of the bar is much more stable now. Although pretty week for big lifts like squats, bench and deadlifts, the little barbell is great for my isolation movements. I'm starting to see a lot of improvement in my biceps. 3 different people complimented my "guns" this week.

High five self.

Although not having access to my gym is quite a set back, I am going to make the most of it finding new ways to exercise at home. It was fun running outside and doing my pull ups and dips in the park while the snow came down. I should have gotten pictures of that.

ImageImageImage

ImageImageImage

ImageImageImage

ImageImageImage

Image

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 Post subject: Re: Sage's Training Journal
PostPosted: Tue Jan 17, 2012 1:26 am 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21037
Location: Austin, TX
Looking good!

So awesome that you met up with Ed! How did that go?

He has a great studio doesn't he? I've trained there 3 times so far, on days I pass through Portland amidst my travels.

I still admire your bodybuilding approach, work ethic and consistency. I resonate with it because bodybuilding is the aspect of fitness that I always connected with the most. I'm semi-retired now, haven't competed since 2009 and have been recovering from injuries but I love watching the younger generation of vegan bodybuilders rise up.

As you progress, let's get you featured on www.veganbodybuilding.com next to Me and Ed sometime!

All the best. Keep crushing it!

-Robert

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 Post subject: Re: Sage's Training Journal
PostPosted: Tue Jan 17, 2012 2:35 am 
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Joined: Tue Dec 20, 2011 2:27 pm
Posts: 71
Location: Portland, OR
Thanks Robert,

Meeting with Ed was awesome! He really helped me polish my form on squats, deadlifts and cleans. Ed suggested I incorporate more variety of nuts and seeds into my diet. I'll be doing some serious shopping in the bulk aisle come payday. His studio is really coming together and I think he has a great approach to training.

You know I have never been very athletic and led a pretty unhealthy lifestyle for the longest time. I never liked being a skinny vegan, so I gave up and ate meat again for years and the only lbs I gained were around my waist. Bodybuilding got me on the path to a healthy lifestyle, and when I started seeing results I couldn't turn back and I started working harder. It seems kind of odd that bodybuilding brought me back to veganism, but that is exactly what happened. The more I read on nutrition, the harder it became for me to convince myself that animal products were doing anything for anyone but harm.

I saw you speak at Vegfest last year, and your story of how you went from a skinny kid to a champion bodybuilder really did inspire me. Even though you are semi retired now, I think what you are doing with your book and the website is incredibly important.

I have a lot of progress to make. If I was featured on the website that would really be something... I'll put that away in my mind as some extra motivation.

Crush it I shall!

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 Post subject: Re: Sage's Training Journal
PostPosted: Tue Jan 17, 2012 2:40 am 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21037
Location: Austin, TX
That is awesome to hear, Sage! So glad meeting Ed was productive. He's a super positive guy, ripped and a great bodybuilder, who's also pretty strong and incredibly hard working.

Also, outstanding to hear that bodybuilding brought you back to veganism! That is fantastic!

I hope to not be semi-retired and really want to get back on stage. I meant to last year, just didn't work out with a few injuries. I'm back at it now, smaller than I'd like to be, the determination is there.

Thanks for coming to hear my talk in Portland. That was fun.

All the best! Keep working hard and having fun.

You'll have some extra protein coming your way with that contest win of Vega in a few weeks too.

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


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 Post subject: Re: Sage's Training Journal
PostPosted: Tue Jan 17, 2012 3:14 am 
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Joined: Tue Dec 20, 2011 2:27 pm
Posts: 71
Location: Portland, OR
Well I will look forward to seeing you kick more ass than ever.

I'll also look forward to receiving that Vega... mmmmm.

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 Post subject: Re: Sage's Training Journal
PostPosted: Tue Jan 17, 2012 7:09 pm 
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Joined: Fri Apr 08, 2005 8:05 pm
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Location: Austin, TX
Where do you usually train in Portland?

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 Post subject: Re: Sage's Training Journal
PostPosted: Tue Jan 17, 2012 7:36 pm 
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Joined: Tue Dec 20, 2011 2:27 pm
Posts: 71
Location: Portland, OR
Loprinzi's

I believe you have trained there. I think I saw a picture in your book.

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 Post subject: Re: Sage's Training Journal
PostPosted: Tue Jan 17, 2012 10:10 pm 
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Joined: Tue Dec 20, 2011 2:27 pm
Posts: 71
Location: Portland, OR
Warm Up Cardio: 5 Mins Jumprope

Exercises:

Clean & Jerk: 50x5, 50x5, 50x5, 50x7, 50x8, 50x10, 50x6, 50x7

Front Squats: 50x12, 50x19, 50x20, 50x18, 50x19, 50x18, 50x21, 50x19

Shoulder Press: 50x20, 50x19, 50x15, 50x10, 50x18, 50x17, 50x17, 50x15

Pull Ups: 0x12, 0x10, 0x8, 0x8, 0x7, 0x5, 0x8, 0x6, 0x6, 0x5, 0x5, 0x4, 0x5, 0x5, 0x6

Dips: 0x15, 0x10, 0x10, 0x12, 0x8, 0x8, 0x9, 0x8, 0x7, 0x6, 0x7

Barbell Curls: 50x20, 50x20, 50x10, 50x20, 50x17, 50x21, 50x21, 50x19

Skullcrushers: 50x20, 50x20, 50x15, 50x21, 50x20, 50x18, 50x20, 50x15

Hand Stand Push Ups: 0x10

Notes:

I woke up very sore from yesterday's workout, but that did not stop me from going at it again today. I took my time today and even took a power nap before running to the park to do my pull ups and dips.

I snapped a couple shots of my back and biceps. It is nice being able to focus on my arms this week, and I'm seeing a lot of progress here. I'm very curious as to how heavy I will weigh in on Friday when I get back to the gym.

ImageImageImage

Oh and of course I will be performing my Push Ups, V-Sits and Bodyweight Squats before bed.

200 each.

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