Vegan Bodybuilding & Fitness

Monday, February 20th

Lunges: Set 1-18 reps (45 lbs), Set 2-20 reps (45 lbs), Set 3-20 reps (45 lbs) --- using a weighted bar
40 Bicycle sit-ups amongst each set
Squats: Set 1-16 reps (45lbs), Set 2-15 reps (45lbs), Set 3-15 reps (45lbs) ---- using a weighted bar
20 V-ups amongst each set
Dead Lift: Set 1-18 reps (20lbs), Set 2-15 reps (25lbs), Set 3-14 reps (25lbs) ----- using dumbells
Plank for 45 seconds in between each set
Calf Raises: Set 1-22 reps (25 lbs), Set 2-20 reps (25lbs), Set 3-25 reps (25 lbs)-----using dumbells
Plank in amongst

20 mins cardio after weight work-out
2 set of jumping lunges, about 16 reps

Looking good Chantal - keep up the hard work!

_________________
Check out our nutrition and training blog, http://veganmuscleandfitness.com

Definitely sounds like a legit workout. What types of foods are you eating?

-Dylan

Tuesday, February 21st: Chest and Triceps

Chest Dips: Set 1-8, Set 2-7, Set 3-5
Tricep Dips: Set 1-9, Set 2-8, Set 3-9
Bench Press (with dumbell): Set 1: 17 (w/ 15lbs) Set 2: 12 (w/ 20lbs), Set 3-12 (w/ 20lbs)
Triceps Kickback:Set 1: 14 (12lbs), Set 2: 15 (12lbs), Set 3: 13 (12lbs)
Dumbell Fly: Set 1-13 (15lbs), Set 2: 10(15lbs), Set 3- 17 (12lbs)
Triceps Extension: Set 1-15 (20lbs), Set 2-13(20lbs), Set 3-10 (20lbs)

Cardio: 20 mins on rebounders in the AM

Wednesday, February 22: Cardio

30 mins cardio, running on the track
Plus some additional workout pulling huge pallets of beer around all day at my job ; )



Thank-you Derek!

And Dylan,
I'm eating clean, whole foods (vegan of course). I love love love my wholegrains, especially quinoa and barley. I'm trying to avoid wheat because I have a minor allergy to it. For proteins I love beans and tofu. I'm trying to get away from the processed faux meats. And lots of veggies! I LOVE marinated kale, broccoli, cauliflower, and spinach in my smoothies. I'm trying to force myself to like leafy, green salads-I've developed a kind of aversion to them since it's the only thing I can eat when I dine out in my town, haha.

However, I have only been eating strictly clean like this for a week now. My diet before was, for the most part, pretty clean. Unfortunately, I have a MAJOR addiction to sugary cereals which I need to stay away from : P

And a question for you Derek, or anyone reading this: What do you guys think of rebounders for cardio? Is the hype true? I get pretty tired out after being on one for more than 20 mins!

From what I've read, rebounders are great! They should burn about as much calories as steady running, and they're fun so go for it. If it feels too easy you should probably step it up by doing something else. Keep training hard, I like what I'm seeing so far and can't wait to see the rest!

_________________
Check out our nutrition and training blog, http://veganmuscleandfitness.com

February 23rd: Back and Biceps

Seated Cable Row: Set 1-15 (50lbs), Set 2-12(50), Set 3-11(50)
Hammer Curl: Set 1-15(10lbs), 2-8(12lbs), 12 (10lbs)
Weighted bridge: Set 1-held for 1 min 30s w/ 25lbs, Set 2-held for 1 min w/ 25lbs
Barbell Curl: 10 (25lbs), 8 (25lbs), 15 (15lbs)
Bent over barbell row: 1-10 (45lbs), 8 (45lbs), 8 (35lbs)
Scorpion pose, handstand poses and other yoga poses that target back strength for about 5 mins

30 mins cardio on the track in the AM.

February 24th: Shoulders and Abs

Upright Row w/ Dumbbells: Set 1: 20 (8lbs), 2: 20(8lbs), 3: 21 (8lbs)
Hanging Leg Raises: 4 sets, about 8-10 each
Shoulder Press: 1: 19 (8lbs) 2: 20 (8lbs) 3: 16 (8lbs)
V-Ups: 3 sets, around 30 each time
Lateral Raise and Front Raises w/ 5 lbs, 2 sets until exhaustion
Bicycle Sit-ups, 2 sets of 60
15 mins on rebounder

30 mins running in the AM

I couldn't lift as heavy as I wanted for this work-out because I was stuck doing it at home, and the heaviest weights we have are those 8-pounders

February 25th

20 mins running on the track in AM
40 mins rock climbing

February 26th: Rest Day

February 27th: Legs

Side Lunge w/ 45lb Barbell: Set 1-11, Set 2-9, Set 3-10
Ballet Squat w/ 45lb Barbell: 1-15, 2-15, 3-17
Calf Raise w/ 45lb Barbell: 1-25, 2-25, 3-22
Deep Squat w/ 45lb Barbell: 1-10, 2-10, 3-11
Deadlift w/ 25 lb dumbbells: 1-10, 2-9
Bridge: 2 sets of 60 seconds
20 mins run on track

Not sure if you are pro or not on trader joes but they are having a quinoa recipe contest, you can check it out on their website. You don't even need to cook just send them the recipe. Just thought you sounded like you maybe as much of a quinoa fan as I am from your earlier posts. I sent in my entry. There are prizes but nothing huge. Let me know if you enter and copy your recipe into a post in this forum too to share with the rest of us if you do.

Cheers,

-Dylan