Vegan Bodybuilding & Fitness

Saturday, January 14, 2012

Pre/during workout: 2 scoops of ACG3; 2 pills of creatine 189

Goal for today: Work on Shoulders and Lower Back

Warm-up: 5 mins on treadmill/stretch

Back Extension Machine (4 sets):
1. 145lbs (15 reps) *Warm-up*
2. 190lbs (12 reps)
3. 190lbs (11 reps)
4. 170lbs (16 reps)

Dead Lifts (6 sets):
1. 45lbs (12 reps) *Warm-up*
2. 65lbs (12 reps) *Warm-up*
3. 125lbs (12 reps)
4. 125lbs (12 reps)
5. 125lbs (12 reps)
6. 125lbs (12 reps)

Seated Shoulder Press Machine (5 sets):
1. 100lbs (12 reps) *Warm-up*
2. 170lbs (12 reps)
3. 170lbs (12 reps)
4. 170lbs (12 reps)
5. 170lbs (12 reps)

Iso-Lateral Front Military Press Machine (4 sets):
1. 70lbs per side (9 reps)
2. 55lbs per side (18 reps)
3. 55lbs per side (14 reps)
4. 55lbs per side (11 reps)

Iso-Lateral Behind the Neck Press Machine (4 sets):
1. 55lbs per side (12 reps)
2. 55lbs per side (11 reps)
3. 45lbs per side (12 reps)
4. 45lbs per side (10 reps)

Post workout: (Protein shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of dark chocolate almond milk (30g of protein) immediately after workout.

Workout Summary: I'm happy with what I was able to do today. Was able to lift some more weight on most things than last time I did them. I am definitely seeing some progress. I like seeing progress.

Sunday, January 15, 2012

Pre/during workout: 2 scoops of ACG3; 2 pills of creatine 189

Goal for today: It's 'legs day' again! My favorite day.

Warm-up: 5 mins on treadmill/stretch

Leg Press Machine (7 sets):
1. 180lbs (12 reps) *Warm-up*
2. 270lbs (12 reps) *Warm-up*
3. 320lbs (12 reps) *Warm-up*
4. 630lbs (12 reps) That was heavy as shit.
5. 540lbs (12 reps)
6. 500lbs (13 reps)
7. 450lbs (12 reps)

Calf Extension Machine (9 sets):
1. 235lbs (18 reps)
2. 235lbs (15 reps)
3. 235lbs (11 reps)
4. 210lbs (13 reps)
5. 210lbs (12 reps)
6. 190lbs (15 reps)
7. 190lbs (12 reps)
8. 170lbs (19 reps)
9. 170lbs (15 reps)

Seated Leg Curl Machine (7 sets):
1. 95lbs (15 reps)
2. 95lbs (10 reps)
3. 70lbs (14 reps)
4. 70lbs (12 reps)
5. 70lbs (10 reps)
6. 45lbs (30 reps)
7. 45lbs (25 reps)

Post workout: Stretch; (Protein shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of dark chocolate almond milk (30g of protein) immediately after workout.

Workout Summary: I decided to try a little bit of a different approach today. I picked a few things that would essentially work everything, and do the fuck out of them. I am very happy with the progress I'm making on Leg Press. My brother has been bodybuilding for 7+ years, and he can lift 1000lbs+ on leg press, so I'm happy to be catching up to him so quickly. I believe between these three exercises, I pretty much worked almost every part of my legs. I'll know over the next few days, when I can feel what I did today! I always love 'legs day', I enjoy working my legs out. Especially being a crazy metal drummer, I know that's going to allow me to do faster and faster double bass! =p

Legs day = best day! Agreed

You'll be up to your brother's rep load in no time.

_________________
Where do you get your protein?
http://www.VeganProteins.com

Hey thanks! My brother is in no way vegan, so I think he'll be pretty surprised when I'm able to lift as much as him haha. I'm glad that he set the bar so high for me. Always feel like you've got to live up to the older brother's standard.

Monday, January 16, 2012

Pre/during workout: 2 scoops of ACG3; 2 pills of creatine 189

Goal for today: Lift things until I can't even lift my own arms any more!

Warm-up: 5 mins on Cross Ramp/stretch

Standing Dumbbell Bicep Curls (7 sets):
1. 30lbs (12 reps per arm) *Warm-up*
2. 40lbs (7 reps per arm)
3. 40lbs (5 reps per arm)
4. 35lbs (10 reps per arm)
5. 35lbs (8 reps per arm)
6. 30lbs (12 reps per arm)
7. 25lbs (18 reps per arm)

Tricep Press Machine (3 sets):
1. 210lbs (10 reps)
2. 190lbs (12 reps)
3. 170lbs (15 reps)

Alternating Hammer Curls (5 sets):
1. 35lbs (7 reps per arm)
2. 35lbs (5 reps per arm)
3. 30lbs (11 reps per arm)
4. 30lbs (8 reps per arm)
5. 25lbs (15 reps per arm)

Overhead Triceps Extension With Dumbbell (5 sets):
1. 60lbs (12 reps)
2. 60lbs (11 reps)
3. 60lbs (8 reps)
4. 50lbs (12 reps)
5. 50lbs (12 reps)

Seated Barbell Preacher Curls (7 sets):
1. 80lbs (5 reps)
2. 70lbs (12 reps)
3. 70lbs (10 reps)
4. 60lbs (15 reps)
5. 60lbs (13 reps)
6. 60lbs (10 reps)
7. 50lbs (20 reps)

Cable Bicep Curls (3 sets):
1. 25lbs (12 reps per arm)
2. 25lbs (11 reps per arm)
3. 25lbs (9 reps per arm)

Behind the Back Barbell Wrist Curls (5 sets):
1. 70lbs (20 reps)
2. 70lbs (15 reps)
3. 70lbs (12 reps)
4. 70lbs (12 reps)
5. 70lbs (9 reps)

Post workout: Stretch; (Protein shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of dark chocolate almond milk (30g of protein) immediately after workout. For Dinner: 3 Gardein chicken scallopini fillets, two pieces of bread, and some hummus (55g of Protein)

Workout Summary: Very much enjoyed working my arms today. I am still seeing great progress, and am able to lift more and more each time. I am seeing some noticeable visual results, too! My left biceps in particular is very sore right now, but that's ok! I always hate if I feel like I did a lot of work, and then the muscles I worked aren't sore. I want them sore, so I know I did something! I just hope they feel a little better tomorrow for chest/upper back day! I will be sure to get as much rest tonight as I can, and try to eat lots of good food tomorrow to help me body heal itself a little! Looking forward to going back tomorrow!

Tuesday, January 17, 2012

Pre/during workout: 2 scoops of ACG3; 2 pills of creatine 189

Goal for today: It's chest and upper back day again.

Warm-up: 5 mins on Gazelle Running Machine thing/stretch

Dumbbell Rows (4 sets):
1. 55lbs (12 reps per side)
2. 55lbs (12 reps per side)
3. 50lbs (12 reps per side)
4. 50lbs (11 reps per side)

Assisted Pull up Machine *Weight Lifted = My Weight - Resistance Weight* (4 sets):
1. 139lbs (10 reps)
2. 129lbs (10 reps)
3. 119lbs (12 reps)
4. 109lbs (12 reps)

Cable Lat Pull Downs (4 sets):
1. 130lbs (10 reps)
2. 120lbs (12 reps)
3. 120lbs (9 reps)
4. 110lbs (12 reps)

Smith Machine Shrugs (4 sets):
1. 225lbs (12 reps)
2. 225lbs (13 reps)
3. 205lbs (13 reps)
4. 205lbs (11 reps)

Barbell Bench Press (4 sets):
1. 95lbs (12 reps) *Warm up*
2. 165lbs (9 reps)
3. 145lbs (11 reps)
4. 145lbs (10 reps)

Dumbbell Incline Press (1 set):
1. 55lbs per arm (10 reps) This was quite obviously not going to happen today. I over-worked my biceps yesterday, so I wasn't up to par.

Chest Press Machine (4 sets):
1. 170lbs (12 reps)
2. 170lbs (10 reps)
3. 150lbs (12 reps)
4. 150lbs (10 reps)

Post workout: Stretch; (Protein Bar): Chocolate peanut butter Builder bar (20g of protein) immediately after workout. For Dinner: A can of black beans, some Gardein beefless tips, and a Gardein Chicken Scallopini (46g of Protein)

Workout Summary: I certainly didn't have it in me today. I look at what I did today in disappointment (although I am just in a shitty mood, so I apologize for my negativity). I guess I should be glad I at least went to the gym today. Better than sitting around doing nothing after work and being lazy. I worked my arms really hard yesterday, and my biceps and triceps are really damn sore today, so I wasn't able to do nearly as much as I normally do, and my energy level was low on top of that. Knowing me, I'll make up for it another day. Also, knowing that I have to wake up at 4am tomorrow morning again and go to work, all I want to do right now is sleep.

Wednesday, January 18, 2012

Pre/during workout: 2 scoops of ACG3; 2 pills of creatine 189

Goal for today: Burn those calories and work my abs, and maybe one or two calf things for funzies.

Warm-up: stretch

Treadmill: 25 minutes of my own program, set the speed at about almost the fastest you can walk on there, which for me is roughly 4.5, then bump up the incline one percent every 30 seconds, all the way up to 30% incline, decreasing the speed as little as possible as needed, then once you hit 30 on the incline, stay there for a minute, then bump the incline down in 3 percent increments every minute until you get back up to full speed, and keep it at that incline and speed until you're done, which for me, I stopped at 15% incline and 4.5 mph on the way down and kept it at that. All in all, it said I burned 440 calories in 25 minutes, I think that's pretty good

Holding 'Push up position' with hands on the floor and feet up on a stability ball: 2 sets, held for 1:15 each time.

Declined Crunches with bench set at highest incline (3 sets):
1. 20 reps
2. 20 reps
3. 15 reps

Ab Crunch Machine (7 sets):
1. 130lbs (15 reps)
2. 130lbs (13 reps)
3. 110lbs (20 reps)
4. 110lbs (16 reps)
5. 110lbs (13 reps)
6. 110lbs (14 reps)
7. 110lbs (15 reps)

Standing Side Bends with 45lbs (8 sets):
1-8: 15 reps per side

Stability Ball Sit ups (1 set):
1. 100 reps in one shot

Cross Ramp: 25 minutes, incline:10/resistance:10; 2.66 miles

Seated Calf Raises (6 sets):
1. 140lbs (12 reps)
2. 140lbs (12 reps)
3. 140lbs (12 reps)
4. 140lbs (12 reps)
5. 140lbs (12 reps)
6. 140lbs (12 reps)

Cool-down: Treadmill: 15 minutes, Speed: 3/Incline: 0, .75 miles

Post workout: Stretch; (Protein shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of vanilla almond milk (30g of protein) after workout.

Workout Summary: My energy level was at like 15% today, I actually almost fell asleep on the way to the gym. So all I have to say is thank goodness for ACG3 and getting your heart rate up! Once I got going, I felt pumped as fuck. I feel like I got a great workout today, and am very happy with what I did. I sneezed on the way home, and it hurt my abs so badly; it was awesome. I like it when my abs hurt, they are developing quite nicely so far. I left the gym today dripping in sweat, and it was a good day. I'm glad I finally got a good amount of cardio in, it has been a while it seems like. The calf raises were just for fun, and to kill a little time so traffic could die down, which by the way, didn't help at all. It still took me like twice as long as normal to get home, but at least I felt good on the way back, and was too exhausted to get road rage =p

Thursday, January 19, 2012

Pre/during workout: 2 scoops of ACG3; 2 pills of creatine 189

Goal for today: Today is lower back/shoulders day

Warm-up: 5 mins on Cross Ramp/stretch

Back Extension Machine (7 sets):
1. 130lbs (15 reps) *Warm-up*
2. 190lbs (15 reps)
3. 190lbs (13 reps)
4. 190lbs (12 reps)
5. 190lbs (11 reps)
6. 170lbs (20 reps)
7. 170lbs (15 reps)

Seated Shoulder Press Machine (7 sets):
1. 100lbs (15 reps) *Warm-up*
2. 110lbs (10 reps) *Warm-up*
3. 200lbs (12 reps)
4. 200lbs (10 reps)
5. 190lbs (14 reps)
6. 190lbs (13 reps)
7. 190lbs (12 reps)

Dead Lifts (5 sets):
1. 95lbs (12 reps) *Warm-up*
2. 115lbs (12 reps)
3. 145lbs (12 reps)
4. 145lbs (12 reps)
5. 130lbs (20 reps)

Viking Press with Barbell (3 sets):
1. 160lbs (6 reps per side)
2. 145lbs (10 reps per side)
3. 145lbs (8 reps per side)

Dumbbell Shoulder Press (3 sets):
1. 50lbs per arm (12 reps)
2. 50lbs per arm (10 reps)
3. 45lbs per arm (10 reps)

10 Minutes on Treadmill: Speed: 7.0 for 3 mins; 3.7 for 7 mins

Post workout: Stretch; (Protein Shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of vanilla almond milk (30g of protein) immediately after workout.

Workout Summary: I felt like I got a great workout today. Really happy with what I did, and I was impressed at how much I was able to bump up the weight to on the shoulder press machine! I'm getting a lot more comfortable with dead lifts, and my back feels a lot stronger each time I work it. I did start to get pretty worn out towards the end of my workout, but I feel like I still did an adequate amount.

Saturday, January 21, 2012

Pre/during workout: 2 scoops of ACG3

Goal for today: Get in some cardio, and try a few kettle bell exercises

Warm-up: 5 mins on Treadmill/stretch

17 Minutes on Cross Ramp: Cross ramp incline - 10; Resistance - 12; 1.81 Miles

Kettle Bell Swing (6 sets):
1. 18lbs (10 reps per side)
2. 18lbs (10 reps per side)
3. 25lbs (10 reps per side)
4. 25lbs (10 reps per side)
5. 30lbs (10 reps per side)
6. 30lbs (10 reps per side)

15 Minutes on Arc-Trainer: Resistance - 30 for 5 mins, 45 for 5 mins, and 60 for 5 mins; 270 Calories burned

Kettle Bell Floor Press (5 sets):
1. 20lbs (15 reps per side)
2. 30lbs (15 reps per side)
3. 30lbs (15 reps per side)
4. 30lbs (12 reps per side)
5. 30lbs (12 reps per side)

15 Minutes on Treadmill using heart rate fat burn setting; Heart rate: 120-130

Post workout: Stretch; (Protein Shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of vanilla almond milk (30g of protein) immediately after workout.

Workout Summary: We went soon after waking up today, so I felt pretty damn tired going in, but once I got going and got my blood pumping, I felt pretty energized and pumped by the end of today's workout I just wanted to go lift everything and run around in circles! This was my first time doing any kettle bell exercises, and I think I liked them quite a bit. I will definitely be incorporating them into my workouts more. I felt great after my workout today, it was pretty hot in the gym, so I was sweating like crazy, even more than normal. So, I definitely burned a lot of calories today; I was dripping sweat literally the entire time! I got to go jam with an ex-band mate yesterday, and so I got some crazy metal-drumming cardio. I don't think anything I can do at the gym will ever compare to the way I drum. I was dripping in even more sweat yesterday than I was today, especially since the A/C at the place we played at was broken! I had a lot of fun though, drumming is my favorite thing to do, ever.

Sunday, January 22, 2012

Pre/during workout: 2 scoops of ACG3

Goal for today: Yay Legs Day!

Warm-up: 5 mins on Arc-Trainer/stretch

Barbell Squats (5 sets):
1. 95lbs (12 reps) *Warm-up*
2. 145lbs (12 reps)
3. 195lbs (12 reps)
4. 195lbs (10 reps)
5. 165lbs (12 reps)

Leg Extension Machine (6 sets):
1. 160lbs (12 reps) *Warm-up*
2. 230lbs (12 reps)
3. 200lbs (12 reps)
4. 170lbs (11 reps)
5. 150lbs (12 reps)
6. 130lbs (12 reps)

Lying Leg Curl Machine (5 sets):
1. 110lbs (12 reps)
2. 110lbs (10 reps)
3. 90lbs (12 reps)
4. 90lbs (10 reps)
5. 70lbs (20 reps)

Calf Extension Machine (10 sets):
1. 270lbs (12 reps)
2. 250lbs (12 reps)
3. 230lbs (14 reps)
4. 230lbs (12 reps)
5. 210lbs (12 reps)
6. 190lbs (15 reps)
7. 190lbs (13 reps)
8. 170lbs (16 reps)
9. 170lbs (14 reps)
10. 170lbs (13 reps)

Adductor Machine (5 sets):
1. 200lbs (12 reps)
2. 200lbs (12 reps)
3. 200lbs (11 reps)
4. 190lbs (12 reps)
5. 190lbs (12 reps)

Seated Calf Raises (8 sets):
1. 190lbs (10 reps)
2. 140lbs (13 reps)
3. 140lbs (12 reps)
4. 140lbs (12 reps)
5. 140lbs (12 reps)
6. 140lbs (12 reps)
7. 110lbs (17 reps)
8. 110lbs (14 reps)

10 Minutes on Cross Ramp: Resistance - 12; Cross ramp Incline - 20 for 5 minutes, and 12 for 5 minutes

Post workout: Stretch; (Protein shake): 2 Scoops of Spiru-tein mixed with 2-2 1/2 cups of vanilla almond milk (30g of protein) immediately after workout.

Workout Summary: I always enjoy legs day! Today seemed like a little bit of a struggle to do things, but I don't feel like I under-performed at all. Once I got going, I was gone, like always! Last time I did barbell squats, I hurt my back, so I'm glad to be able to do them again. My back feels fine after today, so I'm happy! I'm trying to switch out the big compound leg lifts from week to week, doing barbell squats one week, then the next week doing leg press, then back to squats, and so forth. One thing I've heard from a lot of people is keep changing up your workouts and exercises, so I try to do that often. I've definitely noticed major progress in everything, so it must be working! My legs have gotten some serious muscle definition the last few months! I'm pretty excited, they are starting to look like 'bodybuilder' legs! That's all I've got for today, keep it metal!

Monday, January 23, 2012

Pre/during workout: 2 scoops of ACG3

Goal for today: I don't know what the fuck is going on today...

Warm-up: 5 mins on Treadmill/stretch

Stability Ball Push Ups (2 sets):
1. 15 reps
2. 15 reps

Dumbbell Chest Press (5 sets):
1. 35lbs (15 reps) *Warm-up*
2. 45lbs (12 reps) *Warm-up*
3. 45lbs (12 reps) *Warm-up*
4. 55lbs (15 reps)
5. 50lbs (15 reps)

Cable Cross Chest Press (4 sets):
1. 60lbs (12 reps)
2. 60lbs (12 reps)
3. 50lbs (12 reps)
4. 50lbs (12 reps)

Overhead Tricep Extension with a Dumbbell (2 sets):
1. 50lbs (12 reps)
2. 50lbs (9 reps)

Iso-Row Machine (3 sets):
1. 80lbs per side (8 reps)
2. 45lbs per side (12 reps)
3. 45lbs per side (12 reps)

Chest Press Machine (6 sets):
1. 170lbs (12 reps)
2. 170lbs (11 reps)
3. 170lbs (10 reps)
4. 170lbs (8 reps)
5. 150lbs (10 reps)
6. 150lbs (10 reps)

Assisted Pull up Machine *Weight Lifted = My Weight - Resistance Weight* (2 sets):
1. 128lbs (10 reps)
2. 128lbs (9 reps)

Post workout: 5 Minutes on Treadmill; Stretch

Workout Summary: I can't even begin to describe how angry of a mood I am in today, but I will try to keep that out of this. I feel like I got an 'ok' workout today. I don't know what was up today, but my muscles weren't cooperating. I tried tricking my body and switching some things up, apparently that didn't work today. I at least feel like a got a few good exercises in, but unfortunately I gave up on many things today, and I NEVER, ever give up. Today was just, 'one of those days,' to be cliche. I'm not going to let that get me down though, I'm trying to remain calm and positive. I will do better tomorrow! Days like this just make me try harder next time, so I guess in a way, I can take this as motivation. I'm not a fan of failure days, as I'm sure no one is, but I understand that they happen, so whatever. I'm just glad I at least got to go to the gym today and do something instead of sitting around being lazy.

Nice to come across another muso, I'm a guitarist. Mainly blues based stuff ~ SRV, Freddie King, Steve Rothery etc. Keep up the good work with your training, looks like you nail your abs pretty hard. Get them strong and everything else will follow. Cheers MF.

_________________
1st Place Raw Champs 2011, 2012 (3 raw records)
Training for my first 100 mile running race

WEB: http://jimsty.wix.com/strength-vs-size
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee

Thank you for taking time to check out my journal and comment! I started going to the gym to get into shape and what not, but I have also noticed some pretty drastic differences when it comes to drumming also! I play progressive fusion metal stuff, along with pretty much any style and subgenre related to metal. My style is metal with jazz, funk, punk, etc. mixed in. My workout partner/band mate plays guitar, too. He goes by xvegandestroyerx on here, if you care to check out his journal as well. Thanks for the encouragement! I try to get my abs really well, because I've always been overweight and had a belly, so when I finally get that six-pack, I want it to explode out of nowhere!

Wow, man your influences sound great! I'm into that side of things as well, I guess I play blues but I have a lot of Dream Theater, LTE, Steve Howe (did a great fusion album with Ritchie Kotzen if you haven't heard it), Marillion, Malmsteen etc etc.

I'll have a look at your bandmates journal too when I get some time, I have one on here as well. Plenty of videos & pics of my lifting and various other stuff. Have tried to keep the emphasis on my lifting but keeping it fun & interesting at the same time.

_________________
1st Place Raw Champs 2011, 2012 (3 raw records)
Training for my first 100 mile running race

WEB: http://jimsty.wix.com/strength-vs-size
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee

Haha oh that's you! That's funny, I actually just checked out your training journal yesterday! I believed I've looked at it a few times prior to that as well. You journal is sooo detailed! You're doing a great job on your training, I like all the pictures and videos.

A few of the bands I get some influence from: Blotted Science, Obscura, Spastic Ink, Death, Chimaira, Decapitated, Angra, Animals as Leaders, Atheist, Meshuggah, Behemoth, etc.