Vegan Bodybuilding & Fitness

2/7/12

Hit the gym again in Las Vegas today. Having a great trip out here.

Workout went like this:

Warm-up:

Invisible Jump Rope
200
200
200
200
200
200

Push-ups (working on getting my chest used to training again. Slow steps)
20
15
20
15
20
20
20
20

Pull-ups

Narrow grip
15
12
23

Wide grip
14
12
12

Incline Dumbbell rows for upper back/rear delts
30s x 10
30s x 12
30s x 15
35s x 10
40s x 10
50s x 6

Dumbbell Lateral Raises
15s x 12
15s x 12
20s x 10
20s x 8
20s x 10

Dumbbell Front Raises
15s x 12
15s x 12
20s x 12
20s x 8
20s x 10

Solid workout!

After the gym kareno and I went to the Wynn hotel and had dinner there and it was amazing! Just after dinner, one of the top poker players in the world texted me and said he'd come over to meet up with us. We ended up hanging out at the bar for about 4 or 5 hours. All of my drinks were non-alcoholic of course! A lot of people stopped to get photos with Daniel, but in general, we got to spend some quality time hanging out.

Very late night!

Great Vegas visit so far!

_________________

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

2/8/12

I'm still looking for my notes for this workout. It was a triceps and abs workout with kareno in Vegas. Searching for notes.......

_________________

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

2/9/12

Today kareno and I left Las Vegas. We had a great visit with one of her friends from her home town. We drove for about 5 hours to Phoenix, AZ and spent time with my great aunt and uncle who are ages 84 and 88. After a quick dinner at the vegan restaurant, Green, in Scottsdale, we hung out with my relatives for more than 3 hours. Then we headed over to the Arizona Biltmore Resort where I used to work back in 2001 as a massage therapist.

It was a rest day for both of us today and we called it a night pretty early after a long day of traveling and exploring around Phoenix.

Back in the gym tomorrow!

_________________

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

2/10/12

Today was an epic day of exercise!

kareno and I got up early and headed to Camelback Montain to go hiking. There wasn't any parking to be found after multiple attempts, due to some event or contest being held there this morning. So we headed to another mountain, Squaw Peak, which has a new name I don't recall at the moment.

It was a beautiful day in the mid 80's and for 2.5 hours I hiked with my shirt off. I loved it! We climbed the steep hills (anyone familiar with it?) and made it to the top of the peak.

After the 2.5 hour hike, we headed to the gym. Though I had just hiked, and it was in the 80's, I felt like I cooled down once I entered the gym, so I hopped on the stair stepper to get myself warmed up again. Legs were feeling it though!

Gym workout went like this:

Stair stepper for 10 minutes

Bodyweight squats
30
30
30

Deadlifts
80lbs x 20
135lbs x 12
135lbs x 12
185lbs x 10
225lbs x 3
255lbs x 1 (new PR since I returned to training)
225lbs x 5

Bent-over rows
135lbs x 10
135lbs x 8
135lbs x 8
135lbs x 10
135lbs x 10
135lbs x 10

Solild 3.5-4 hours of training today. Beautiful weather in Phoenix!

After the gym we went to a great restaurant called Pomegranate Cafe, per kareno's recommendation and it was awesome!

We finally got on the road at around 6PM, which is about 6 hours later than I had planned, but the hiking and the sun got the best of me.

We made it all the way to El Paso, TX, arriving around 12:30AM after 6 hours of driving.

Totally wiped out after 4 hours training and 6+ hours driving.

_________________

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

2/11/12

Today was a rest day of epic proportions! I bet you don't read that very often

It wasn't that I slept in and rested all day, taking it easy. It was actually amazingly challenging!

We got to the motel so late and eventually to bed so late, and up so early, that on 4.5 hours of sleep, I used this day to drive over 600 miles in 12 hours to make it to Austin TX. I drove the whole way from OR to TX and with the 1000 miles I put on in LA alone (driving back and forth for a week), the entire trip was 3800 miles.

Vegan Pizza and passing out!

Yay! We made it to Austin! Finally!

Now time to work on those New You for the New Year Prize Packages!

_________________

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

2/12/12

Alright, slept in and now back to the gym! That 12 hour drive with the 6 hour drive the day before wore my lower back out, so why not do some squats to sort it out!

First workout as resident (not visitor) of Austin.

Warm-up:

Stair Stepper for 20 minutes, climbing 113 floors

Bodyweight squats
30
30
30

Squats
45lbs x 20
95lbs x 12
135lbs x 10
155lbs x 6
155lbs x 8
155lbs x 10
135lbs x 12

Walking dumbbell lunges
50s (100lbs) x 24 steps
60s (120lbs) x 14 steps
70s (140lbs) x 12 steps
80s (160lbs) x 6 steps
75s (150lbs) x 7.5 steps and then fell over
70s (140lbs) x 12 steps and fell over

Stationary bike for 20 minutes as a cool down.

Welcome to Austin, RC! Time to get to work!

_________________

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

2/13/12

Today I trained with one of our forum members, bartronx7. Nice shoulder and back workout.

It went like this:

Warm-up:

Box jumps
20
20
20

Mountain Climbers
50
75
75

Push-ups
10
10
15

Did those 3 exercises in a circuit of those 3 cycles with no rest between the 9 total sets.

Shoulder warm-up

Dumbbell lateral raises
10s x 10

Dumbbell front raises
10s x 10

Dumbbell rear delt raises
10s x 10

Dumbbell overhead press
10s x 10

Dumbbell Ovehead press - working sets
40s (80lbs) x 15
50s (100lbs) x 10
60s (120lbs) x 7
70s (140lbs) x 4

Pull-ups

Wide
16
12

Narrow
14
10

Dumbbell Shrugs
95s (190lbs) x 12
95s (190lbs) x 12
95s (190lbs) x 12
95s (190lbs) x 12

Time to eat!

_________________

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

2/14/12

Triceps workout I'll type up tomorrow. Already almost 1AM now.

_________________

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

2/15/12

Back workout with bartronx7 which I'll type up when I wake up.

_________________

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

2/16/12

Deadlift and pull-up workout I'll type up when I wake up.

_________________

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

2/17/12

Bicep and wrist workout I'll type up when I wake up

_________________

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

Got the prize package in the mail today, thank you so much..You and everyone on this board are a huge inspiration.

_________________
Progress Pics.
Fitness and Diet Journal
Every human being is the author of his own health or disease. ~ Buddha ~

Thanks, Jesse! Glad you enjoyed it!

I've been MIA from the forum for a bit, preparing all these packages! It took so much work! I didn't let up in the gym. In fact, I trained 8 of 9 days as we prepared packages and now have trained 9 of the past 11 days. Hammering away at it. Now that 100% of prize packages have been shipped, and the 15 coaches will get theirs shipped tomorrow, I should be able to make a return to posting on the forum regularly.

Hope you stick around the forum. Keep your eyes out for another challenge in the summer that will hopefully be bigger and better!

All the best,

Robert

_________________

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

2/18/11

Will get this updated asap. I have all the notes written down. Trained 9 of the past 11 days. Have all the records, but have been spending all my time working on preparing packages to ship, sometimes staying up to 3AM or 4AM. A whole lot of work, but still took a break everyday to get my SWOL on!

I'll replace this text with a recap of my workout for this day when I get them typed up this weekend.

Thanks all!

RC

_________________

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

2/19/12

Will get this updated asap. I have all the notes written down. Trained 9 of the past 11 days. Have all the records, but have been spending all my time working on preparing packages to ship, sometimes staying up to 3AM or 4AM. A whole lot of work, but still took a break everyday to get my SWOL on!

I'll replace this text with a recap of my workout for this day when I get them typed up this weekend.

Thanks all!

RC

_________________

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