Vegan Bodybuilding & Fitness

Week 9, Day 7
Rest

I had to do a lot of running around out of town today so I took day off completely. I ate some chipotle and it was amazing. Should have not gotten any quac but oh well. That is my fat splurge for the week.

Week 10, Day 1
Cardio

50 minute walk with Diamond





Week 10, Day 2
Rest / Cardio

Lots of running around again today so I didn't even have the chance to get in my full cardio.
Looking forward to punishing myself at the gym tomorrow.

Week 10, Day 3
Chest / Back

SUPERSET
Bench Machine
50x45
40x60
30x75
20x90
10x105
10x135
20x120
30x90
40x75
50x45

Row Machine
50x30
40x45
30x60
20x75
10x90
10x120
20x105
30x75
40x45
50x30

Week 10, Day 4
Cardio / Rest

50 minutes on the bike trainer in the basement.





Notes: Goddamn do I love cycling. The trainer has become less boring since I have been so stoked for cycling this year. Not sure if this will be the year I actually start racing but I am taking my training to a whole nother level.

My diet has been goodish. I have to stop the little bit of snacking on these super tasty chips we got from costco.

Been very very light on the sugar. Kind of dying for a pb&j.
The carbs I am playing pretty cool with also.
Protein is still good. Adding some more variety has been awesome. Beans, tofurky products and stuff like that has been so delicious.
Fat is good. Putting light amounts of tahini, the occasional almond milk and avocado in things.

I know I have gained a little bit of weight back but I am ok with that. I am still lifting hard as fuck and now that I am cycling I am sure I will be fine.
Or atleast I keep telling myself that. Lets see what happens in the next few weeks.

Great work, Mr. Old School, on this forum since 2005! Love it!

Keep after it.

Have an awesome weekend of training.

Catch up soon!

-Robert

Week 10, Day 5
Legs / Shoulders

25 Minute Cardio before and after lifting
Twists (before and after lifting) - 150 Each Side (300 total) with an 18lb medicine ball

Leg Press
20x180 (legs at Bottom of plate)
20x180 (legs at Middle of plate)
20x180 (legs at Top of plate)

15x225 (legs at Bottom of plate)
15x225 (legs at Middle of plate)
15x225 (legs at Top of plate)

Military DB Press
10x30
10x40
10x45
10x50

SUPERSET
Side Lat Raises
12x20
12x25

Front DB Raises
12x15
12x20

Thanks dude!

Yeah I was gone for a bit but now I am back in action!

Wow... Fell behind on updates...

Week 10, Day 6

Took the whole day off to just chill.



Week 10, Day 7

Spinned for 50 minutes on the trainer.



Week 11, Day 1
Biceps / Triceps

SUPERSET
DB BI Curl
12x20
12x25
12x30
10x35
Tri DB Press
15x40
15x45
15x55
15x60

SUPERSET
BI EZ Bar Curl
12x40
12x50
12x60
Tri Cable Pushdown
15x90
15x100
12x120

Week 11, Day 2

Ventured out into the cold and road for 11.5 miles. MPH sucked but oh well. Just wanted to get out.

Switching things around a bit...

Signed up for my first cycling Criterium race at the end of the month. Instead of saying "I am going to train hard and make next year the year I start racing" I just went ahead and signed up for USAC and a race. So stoked!
I only have a couple of weeks to bust my ass and train. My goal is to trying to finish in the top half (50 racers). It's a cat 5 race geared towards beginners. As long as I finish the race I will be happy.
Have to start somewhere.

Easy 35 minute spin on the trainer.

Going to hit the gym and do some interval training on the trainer tomorrow.

03.06.12

Hit the gym hard today with a chest and back superset.

SUPERSET
Lat Pull Down Machine
50x45
40x60
30x75
20x90
10x120
Incline DB Bench
50x25
40x30
30x35
20x40
10x45

SUPERSET
Cable Rows
10x120
20x100
30x80
40x60
50x40
Cable Crossover
10x60
16x50
25x40
35x30
50x20

A few hours later after a decent pasta, beans and broccoli meal I went out on the bike and rode the following...

34.8 miles in 1:53:36 with an average of 18.3 mph.
I had a great tail wind behind me most of the ride which was nice when it came to climbing
Got up to a top speed of 34.2 which is now the fastest I have ever been on my bike.

03.08.12
Biceps / Triceps

SUPERSET
DB Bicep Curl
15x20
15x25
12x30
10x35
Tri Cable Press
15x50
15x70
15x90
12x110

SUPERSET
BB Curl
15x40
15x50
12x60
Dip Machine
15x75
15x95
12x110

SUPERSET
Hammer Curls
15x15
15x20
12x25
Tri Cable Push Down
15x80
15x100
12x120

03.11.12

Bike Ride
31.2 miles in 02:01:17. Avg of 15.4 mph

03.12.12
Chest / Triceps

Decline Bench
15x45
12x50
10x60

DB Bench
12x50
10x65
6x70

Incline Fly
12x25
10x30
10x35

Tricep V-Bar Pushdown
15x90
12x120
10x140

Behind Head Cable Press
15x80
12x90
10x110

Notes: Worked out at night instead of the morning today. Didn't feel like doing anything today and got pissed at myself for not doing anything so I went ahead and sucked it up and ended up having a great lifting session.

Weather has been amazing lately. Going to get out on the bike again tomorrow. Probably knock out another 30 miles tomorrow, weights/hard cycling Wednesday and then a group ride with the LBS Thursday.