Vegan Bodybuilding & Fitness

Arms today.

Hanging Leg Raises:
3 sets of 15 (way easier this time)

Alternating DB Curls:
20sx12, 35sx12, 40sx7 (fail on

EZ BB Curls:
40x15, 60x15, 75x6

High Cable Curls: (one arm at a time)
20x12, 40x12, 50x10

Decline Close Grip Bench:
45x12, 95x12, 135x12, 155x4 (failllll)

BW Dips:
8, 7, 8 (higher than last week)

Rope Pushdowns:
40x12, 60x12, 80x8 (tris were dead already)

Wrist Curls:
40x20, 50x12 drop 30x16 drop 20x20

I have really been lacking motivation as of late. I just feel bleh. My nutrition hasnt been on point at all lately either. Got back on track with that today.

Chest ad HIIT today.

Incline BB Bench:
45x12, 115x12, 135x12, 155x6 (no spotter, would have tried more)

DB Flat Press:
25sx12, 50sx12, 60sx6 (ouch, reallt bad pain im left shoulder on the last two sets, same as last week...)

Switched to DB Incline to see how it felt and it hurt but not nearly as bad as the flat press.

5 min warm up run

Incline DB Press:
35sx12, 50sx12, 70sx6 (pain)

Pec Dec:
70x12, 130x12, 160x11

Standing DB Calf Raise On Box:
27.5sx12, 55sx12, 80sx12

Seated Calf Raises:
90x12, 135x12, 180x12

Bicycle Kicks:
3 sets of 50

15 minutes of HIIT followed by 5 minute jog.

Went so hard on my sprints tonight that My lips got numb and I got dizzy on my last sprint.

Yo! Looks like you've been hitting it pretty hard.

Hope you have a great weekend.

Just emailed you. Box got returned. Will get it back out to you next week.

Have a great one!

-Robert

_________________

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

Thanks Robert. It has been a battle. 1 or two steps forward and then it seems a step back. Juggling this and work as my top priorities is tough.

Back day.

6 minute warm up run

Wide Grip Lat Pulldowns: (strict form)
76x12, 126x12, 136x8

Bent Over BB Rows:
45x12, 135x9 x 2 sets (all underhand grip)

I feel like the barbell I did these on was much heavier than 45 lbs. It looked longer and felt heavier than the others in my work gym.

One Arm DB Row: (each side)
25x12, 45x12, 55x12

Dumbell Pullovers: (FST-7)
25x15 x 7 sets with only 30 secs rest between each set

These were pretty intense near set 5-7.

My chest, lats, traps, and tri's were bulging by the end though.

Planks:
3 sets of 1 minute

Russian Twists:
10 lb plate x 40 reps x 2 sets, 25 lb plate x 40 reps

I am looking forward to some of the FST-7 excercises this week now after my first one today.

Going to get my cardio in a little later.

It is my favorite day of the week. No, not monday, it's LEG DAY.

Just ate my preworkout meal of chili with toasted lavaash wraps and black chai tea.

Today, I tweeted (yes, I have a twitter - I bought into that hype): "Fuck bench press Mondays. Start my week with squats erry week."

Glad to see you are also on the same page. Hope the session is/was solid.

_________________
"When in doubt, squat and run hills." - Jim Wendler

IRON MNTN // LOG

Well I wish it was as well. It did not go so well. I had a nagging pain in my right knee all week that I mostly noticed while going down stairs. Well it turned out to be a big deal today at the gym. Legs felt extremely weak and had sharp pains in the distal right knee. I feel like I am just falling apart.

5 min warm up run

Stretch

BB Freeweight Squats:
45x12, 135x12, 225x12, 275x5 x 2 sets (weak and painful on all)

DB Lunges:
30sx12 (this was where the pain was too much and made the judgement call to back off)

So I switched over to Shoulders for the day....

DB Shoulder Press:
25sx12, 50sx12, 60sx9

Plate Front Raises:
35x12, 35x12, 45x9

Bent Over Rear Lateral DB Raises:
10sx15, 10sx15, 12.5sx15

Rear Pec Dec:
70x12, 85x9 (weak and sore on these since I killed my back the day before so i backed off)

DB Shrugs:
40sx12, 65sx12, 90sx12, 110sx8

Standing Lateral DB Raises: (FST-7)
10sx15, 10sx15, 10sx15, 10sx15, 7.5sx15, 7.5sx15, 10sx15

10 minutes HIIT

30 minutes of shooting baskets in the heat

So yah FST-7 kind of sucks while you are doing them but I can feel it working. My shoulders and traps felt so swollen right after. Comeon muscle fascia, stretch!

Arms today.

5 min warm up run

Stretch

Standing Alt DB Curls:
20sx12, 30sx12, 40sx10

BW Dips:
9, 9, 10

Stading Cable Curls: (high pulleys)
20sx12, 40sx12, 60sx10

EZ Bar Curls: (FST-7)
30x15 x 7 sets

Flat Close Grip Bench: (kept it light due to shoulder)
45x12, 65x12, 95x12

Rope Tri Pushdowns: (FST-7)
40x15 x 5 sets, last sets lowered to 30x15

BB Wrist Curls: (FST-7)
20x15 x 2 sets, raised weigh to 30x15 for last 5 sets

Roman Chair Leg Raises:
3 sets of 15 reps

Cardio at work before shift tonight.

2 mile run through downtown. Not even tired.

So I took a few hours out of my day last night to come up with a food template for myself. I really want to get into the mid to low 190's. The lowest I have been was a few weeks ago at 202 and I felt great. This morning I was 206. I am sure this is due to my diet and lack of cardio sessions on my part. I think the last time I was under 200 pounds was probably 6th grade.

Twenty min walk/jog when I woke up

Chest today:

Jump rope warm up stretch

Incline BB Bench:
45x12, 115x12, 135x12, 155x7 (felt like I had more in the tank, but alas no spotter)

Incline DB Press: (no flat press this week, due to shoulder)
25sx12, 50sx12, 70sx8 (again felt like I had more but no spotter)

Pec Dec: (FST-7)
110x15, 110x15, 110x15, 100x15, 85x15, 85x15, 95x15

Standing DB Calf Raises: (on edge of box)
30sx12, 60sx12, 80sx12

Calf Raises: (leg press)
225x12, 405x12, 585x12, 765x12, 225x38

Bicycle Kicks:
3 sets of 50 (these are really easy now, still a decemt burn in my belly)

Weighted Russian Twists: (dumbell)
10x40, 20x40, 30x30 (lost my balance on that set)

3 minutes of row machine

3 minutes of jacobs ladder all out as fast as possible

All in all a good workout day.

Here is the nutrition plan/schedule I came up with. Feel free to add comments and suggestions.


6-8 hours of sleep

20 minutes steady state cardio

Breakfast:
2 oranges
2 packets of organic oatmeal
4 oz soy milk, unsweetened
2 scoops raw protein
12 oz soy milk unsweetened

Lifting at Gym followed by cardio, be it HIIT, Jump Rope, or Steady State

Post-Workout Meal:
2 apples, golden delicious
12 oz soy milk, unsweetened
2 scoops raw protein
2 servings vegan chili

Meal 3:
1 block lite firm tofu
1 bell pepper
1 bag of broccoli florets
1 sweet potato

Meal 4:
1 block lite firm tofu
1 bell pepper
1 bag of green beans with almonds
1 sweet potato

Meal 5:
1 haas avocado
1 bag of green beans with almonds
1 can of black beans
Mixed greens

I really want to get serious about losing this body fat percentage. I have hit this wall 2-3 times before. Well, this weight anyway.

Total Calories: 3258 kcal
Macros: (51% C, 28% P, 21% F)
Fat: 81g
Sat Fat: 7g
Sodium: 2263 mg
Carbs: 433g
Fiber: 113g
Sugars: 154g
Protein: 241g

I just want something to keep me on track and sort of force me into eating well hah.

Stuck to my nutrition plan spot on yesterday. That was a good feeling. So far my first two meals are spot on as well.

5 min warm up run

Stretch

Super Wide Grip Lat Pulldowns: (extra long and sharper angle bar, these were way harder than normal wide grip lat pulldowns!)
85x12, 115x12, 100x12

Barbell Bent Over Rows:
45x12, 45x12, 95x12, 135x12

Dumbell Pullovers: (FST-7)
30x15 x 7 sets

Dumbell Russian Twists:
10x40, 20x40, 30x22

Planks:
3 x 1 minute each

5 min walk

5 min jacobs ladder

10 minutes HIIT sprints

10 minutes treadmill at incline of 15 degrees jogging at 4.5-5.5 mph uphill and then slowed down to a 2 mph walk intervals

Not a bad workout.

Your food plan looks delicious, balanced, and cheap. Vegan win. Are you getting any flax/walnuts/omega somehow?

Not right now. Most of my fat intake is coming from avocado and soy milk and tofu, but i will probably eat some walnuts, pistachios, or almond butter on my cheat day.

Found a football field about 8 blocks from my house that is always open. Today I went and did some all out sprints in the 87 degree heat with no clouds and little to zero wind.

7 40 yard dashes all out

1 120 yard dash

2 lengths of high knees

2 criss cross

2 laps around at a jog

I going to be utilizing this a lot more.

To look like an athlete you have to train like one.

Today was supposed to be leg day but since I am still attempting to heal my knees a little bit I skipped my favorite workout day of the week and did Shoulders today instead.

5 min warm up run

Stretch

Seated DB Press:
25sx12, 55sx12, 65sx6 and then 40sx12 with only 20 secs rest

Front Plate Raises:
35x12, 45x8, 45x8 (barely got that last whole set in)

Bent Over Rear DB Raises:
10sx15, 12.5sx15, 15sx15, 17.5sx15

DB Shrugs:
40sx12, 60sx12, 80sx12, 105sx12

Rear Pec Dec: (was doing the wrong grip before, fixed tonight)
55x12, 70x12, 80x12

DB Lateral Raises: (FST-7)
7 sets of 10sx15 reps

These suck so much but I feel so awesome at the end. Improvement already from last week where I had to drop the weight down to 7.5 lb dumbells. I barely made it through with the 10's tonight.

15 minutes HIIT 15 degree incline on treadmill with runs at 5 to 7 mph and then back down to walk at 2 mph

I looked like I jumped out of a pool when this was finished.