Vegan Bodybuilding & Fitness

Cardio: 5 minutes Jump Rope

Exercises: (All barbell movements done with a 50lb barbell)

Squats: 20, 30, 25, 30, 30, 25, 25, 20 = 205 total

Rows: 60, 30, 40, 70, 50, 60, 70, 60 = 430

Pull ups: 53 total

Dips: 50 total

Curls: 20, 20, 30, 20, 10 = 100 total

Skullcrushers: 20, 20, 20, 20, 20 = 100 total

Notes:

Felt sluggish today. Still pretty sore from my last workout even though I took a rest day. I’m going to take it easy today and do 100 pushups and v-sits and omit the squats since I already did a couple today. I get paid tomorrow, so I will be back in the gym first thing in the morning moving some real weight. I’ll get to go shopping tomorrow as well. I’m going to try and incorporate some new sources of protein like pea and pumpkin seed into my regimen along with a variety of nuts and seeds for snacking between meals.

Took this shot after working arms today. It is crazy to see my arms getting all swole and full of veins. 6 months ago my upper arms probably had the circumference that my forearms have now.

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Live For The Pump.



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Nice forearm veins!

Great work, overall!

Enjoy that return to the weight room and your grocery shopping.

All the best!

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01/20/2012

Warm Up Cardio: Treadmill 10 Minutes

Exercises:

Deadlift: 140x10, 230x9, 280x3, 300x1, 230x6
Bench Press: 140x10, 160x8, 180x8, 200x3, 210x1, 180x4, 160x8, 140x10
Pull Ups: 0x10, 0x10, 0x6, 0x6, 0x5, 0x6, 0x4, 0x5
Dumbell Incline Press: 50x10, 50x8
Dumbell Decline Press: 60x9, 60x8
Lat Pulldown: 130x10, 140x10
Calf Press: 190x15, 190x10

Notes:

Weighed in at 173lbs. Was short on time and had to cut some exercises to 2 sets.

Bought a bunch of food and supplements today. I'm excited to work these new items into my routine:



Also bought sunflower, pumpkin and flax seeds. I'm going to mix these seeds with walnuts and almonds so I have something to snack on at all times. Just a cupful of this mixture should give me a little over 800 extra calories and 30 grams of protein.

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Today's Workout:

10 Minutes Treadmill

Clean & Jerk: 120x5, 120x5, 120x5, 120x5, 130x5, 130x5
Dips: 0x10, 25x10, 25x10, 25x10, 25x9, 25x7, 25x9, 0x15

Cable Pushdowns: 60x20, 80x12
Cable Curls: 50x12, 50x17, 50x10

Notes:

Weighed in at 173lbs. Kept things simple today. After the cleans and dips I felt I had gotten a solid workout. I threw in a couple arm movements for fun and called it a day. The clean and jerk exercise is quickly becoming a favorite for me. It is awesome being able to work so many important movements into one exercise. I need to spend a lot of time working on my form with the clean motion before I move to heavier weights.

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I was going to do squats today, but I am incredibly sore in my shoulders and upper back and experiencing some pain around the right shoulder blade, so a day of rest seems warranted. I have never felt my traps feel this sore. I have done plenty of barbell and dumbell shrugs before and not really felt much, but this clean and jerk seems to be really hitting the spot.

I am a little concerned about my shoulder. I am not going to do any lifting until it feels 100% good to go.

I'll just do some stretches today.

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Definitely pulled a muscle yesterday. Had to leave halfway through my shift today at work because I was in a lot of pain. Some pain pills and a hot shower have helped a lot. Hopefully a day of rest and I will be alright, otherwise I might be in trouble.

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Shoulder is feeling better today, but not 100%. Going to go in and train legs tomorrow. If it feels ok doing squats I should be back on track. We'll see.

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Leg Press : 200x20, 400x12, 450x10, 500x8
Leg Extension: 110xx20, 120x15, 130x15, 140x8
Leg Curls: 100x14, 110x8, 110x7
Seated Calf Raises: 100x23, 140x15, 140x10
Barbell Curl: 50x15, 60x10, 70x6, 80x3
Cable Triceps Pushdown: 50x12, 60x10, 80x8

Notes:

Weighed in at 174.5lbs. Made sure to do some warm up stretches before going in to the gym today. Shoulder still feels iffy. Substituted Leg Press for Squats. Didn't feel comfortable doing pull ups or any other back exercises today, so I did a little lbit of light arm work until my shoulder started to bug me and I called it a day.

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Warm Up Stretches
10 Minutes Treadmill

Deadlifts: 120x12, 250x6, 270x3, 290x1
Bench Press: 140x10,160x10, 180x6, 160x6, 140x8
Pull Ups: 100 (assorted sets and reps)
Barbell Curls: 50x10, 60x10, 65x10, 70x8
Skullcrushers: 50x12, 60x10, 70x8
Triceps Pushdown: 60x10, 80x10, 80x8
Lat Pulldown: 100x12, 110x10

Notes:

Weighed in at 173.6lbs. Did not feel strong today. Worked out late in the evening instead of the morning. I'm glad to say that my shoulder is no longer bothering me, so I will be able to get back into the swing of my routine. I just need to focus on lifting big and eating big. I'm getting the second part done alright today. Here is a picture of my 2,000 calorie bowl of curry I will be chowing down on for the rest of the night.

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I forgot my workout journal today so I won't have a very accurate log. It doesn't really matter because I didn't get very far today.

Clean and jerk: 5x120, 5x120, 5x120
Dips: 12x0

Once I started doing dips I started to feel pain in my shoulder again. I thought it had healed, but all it took was a set of dips and I am back in the same boat I was last week.

Bummer.

Probably going to have to see the doctor about this.

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On the plus side, I am gaining weight.

Weighed in at 175lbs today.

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wow this is a great journal....first one I read all the way to the last page...

Interesting how the workout routine changed...curious...how long are your workouts?...the ones at the beginning of the month with 3 sets/exercize verses how long they took when you got up to 8+ sets/exersize. Were there supersets etc? Split workouts? How long of rest intervals between? Do you include burns, forced reps, drop sets?....are you at muscle failure on the last rep of every set or just the last rep of the last set or no muscle failure?

Great weight gain in one month!

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Failure: unacceptable.
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Thank You!

My routine has changed a lot. My trainer for the new you for the new year challenge suggested I base my routine around 6 exercises (bench and deadlift, clean & jerk and dips and squats and pull ups), so now I sometimes only do 2 exercises a day.

I used to be very set in doing 3 sets of each exercise, but now I work and steadily increase the weight until I can't lift any heavier and then decrease the weight and work until failure. I generally will not lift more than 12 reps or so per set and will instead stop and increase the weight so I hit failure earlier.

Now that I think about it, my routine has lost a lot of it's consistency. I used to monitor rest times and always kept it under a minute. Now my rest times are sporadic. Sometimes only 30 seconds, sometimes 3-5 minutes.

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Cardio: 10 minutes elliptical machine

Squats: 140x12, 160x10, 180x9
Pullups: 0x16, 25x9, 25x7, 25x5, 0x8, 0x9
Lat Pulldowns: 130x10, 140x8, 140x8

Notes:

Weighed in at 172.3lbs. Kept it simple today. Kept rest times short at 60 seconds each.

_________________
Live For The Pump.



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Hi Sage!

Congratulations on completing the month-long challenge?

How does it feel? Any specific benefits of keeping a journal on this site with this community?

Thanks for being part of our challenge and I hope you stick around the forum to keep in touch!

All the very best!

You've got some awesome stuff coming your way soon!

I'll be in touch.

How's training going? I just worked out at Venice Gold's Gym last night. Reminds of me of the great bodybuilding days of so many legends of the game!

Have a great one.

-Robert

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