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 Post subject: Re: RC 2.0
PostPosted: Sat Apr 14, 2012 11:02 pm 
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Location: Austin, TX
4/14/12

Today I trained with a couple of guys I met at Texas VegFest 2 weeks ago.

The workout was just about 1 hour and 15 minutes total and looked like this:

Warm-up:

10 minutes on the spin bike

Push-ups
20
20
20

Lateral Raises
12.5s x 10
12.5s x 12

Front Raises
12.5s x 10
12.5s x 12

Rear Delt Raises
12.5s x 10
12.5s x 12

Dumbbell Overhead Press
12.5s x 10
12.5s x 12

Workout:

Dumbbell Overhead Press
40s x 12
50s x 10
60s x 7

Standing Dumbbell Hammer Curls
35s x 10
40s x 8

Seated Alternating Dumbbell Hammer Curls
35s x 8
35s x 8

Wide Grip Pull-ups
14
10

Narrow Grip Pull-ups
12
14

Hanging Leg Raises
30
20

It was an upper body workout with lots of variety.

Tomorrow I'm off to Bone Breaker Gym about an hour from here with bartronx7.

It's going to be tough. I better rest up to prepare for it!

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


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 Post subject: Re: RC 2.0
PostPosted: Mon Apr 16, 2012 12:06 am 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
4/15/12

Today was the most fun I have had in the gym in a very long time!

Bartronx7 and I met up with perhaps the world's largest vegan. Our friend, Big Bald Mike weighs over 500 pounds, though he's working to drop weight and was only 501 today so he'll likely be under 500 pounds when he wakes up tomorrow. He was doing one-arm bicep curls with a 95 pound dumbbell as a warm-up, for example, and deadlifts over 900 pounds. He's a big dude.

We trained in Mike's garage gym nicknamed Bone Breaker Gym. It it was totally epic. Today we trained back for a solid 2.5 hours and I had record lifts in every exercise I did (records since 2003 when I hurt my back doing deadlifts and never surpassed those weights, though I got close today). Bart also also broke all his personal best lifts.

Today's workout was all about intensity. We had metal music playing, had chalk for our hands and engaged in a whole lot of screaming as we used exclusively barbells for nearly 3 hours of hardcore lifting.

I can't wait to go back there! Mike lives about 45 minutes away from me and about an hour from Bart's house, but we plan to make a trip out there every weekend we're in town for our super hardcore workout of the week on a Saturday or Sunday, a few times a month.

My workout looked like this:

Warm-up

6 minute jog around the neighborhood to warm up. Lots of stretching and then we jumped right into it!

Workout:

Deadlifts
133lbs x 20
183lbs x 11
219lbs x 5
268.5lbs x 2
278.5lbs x 1
289.5lbs x 1 (heaviest I've deadlifted since 2003. I know it isn't real heavy, but for me it is and it felt great to move it. I would later break that mark, surpassing 300lbs)

Bent-over Rows
133lbs x 10
177lbs x 7
187lbs x 5
197lbs x 5
219lbs x 3 (heaviest I have rowed in years)
187lbs x 5

Barbell Shurgs - picking the bar off the floor in a deadlift movement to a standing position to shrug
185lbs x 12
207lbs x 10
251lbs x 12
303lbs x 12
313lbs x 12 (since I did a deadlift to pick it up, this is my new recent Deadlift PR. My all-time personal best is 337lbs for 3 reps).

I was really pleased with today's workout. I hit personal best lifts in every exercise I did (at least recent personal bests since 2003 when I injured my back and stopped doing deadlifts).

I'll be in NYC next weekend so I won't be able to catch a weekend workout with Big Mike and then in Chicago two weekends later, but that one weekend I am home over the next three weekends, I'll be at Bone Breaker Gym looking to set new personal best lifts.

Since I'm doing doing free weight exercises and almost exclusively compound movements (except for some bicep curls and maybe one other isolated movement for arms or shoulders) I might stick to back workouts at Mike's. I could do a shoulder or leg workout too, which would be cool, but for now I want to bring the deadlift and row numbers up. I could always toss in overhead press in place of shrugs or in addition to them if I cut back to 3-4 sets per exercise vs. 5-6 like today.

After the epic workout we ate like champs and then I headed to a vegan restaurant pre-opening party and ate like a champ again :)

Gotta rest now. My voice is a little horse from screaming during my sets. I'm not real big or strong these days so those weights were really heavy for me. This kind of training should get be back in pretty good shape soon!

Yeah Buddy!

-RC

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


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 Post subject: Re: RC 2.0
PostPosted: Tue Apr 17, 2012 12:07 am 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
4/16/12

Yesterday's workout was hard to follow! Today I slept in, likely because of how exhausting and demanding and long the workout was yesterday.

I sat in the hot tub mid-day to get some heat on my sore back muscles and then I worked all day. The next thing I knew it was evening and I was still working on school projects and trying to find ways to sell more Vegan Bodybuilding & Fitness clothing to help pay bills.

But, alas, I made it to the gym around 9:30PM. I trained for nearly an hour and then sat in the sauna after that to sweat and think. I do a lot of my brainstorming there.

Today I focused on triceps in a minimal way (it was training triceps that hurt my wrist 4 weeks ago and I still wear a brace when I train.) Since I still don't train chest, due to my continued soreness from last year's injury there, I did lot of sets of push-ups. And I want to strengthen my core to help all my exercises get better so I hit abs for the 3rd time over the past week.

Today's workout:

Warm-up: 10 minutes on the spin bike

Push-ups
20
20
20
20

Crunches
40
50
60
70

Forward arm circles
50
50
50
50

Backward arm circles
50
50
50
50

Hanging Knee Raises
40
40
40
40

Push-ups again
20
20
20
20

That was it. A full workout of just abs, push-ups, and arm circles to stay loose between sets.

It is already after midnight and I'm just getting settled with some food. Bummer, seems like I'll be up late like usual.

I'll likely sleep well again tonight. Time to get back to brainstorming about business ideas.

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


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 Post subject: Re: RC 2.0
PostPosted: Wed Apr 18, 2012 12:01 am 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
4/17/12

Today I played basketball for about an hour. I just shoot around and run up and down the court by myself. I'm not actually playing a game of competitive basketball, just playing around. I wear my wrist brace and so far it seems to be OK.

I enjoy the opportunity to have a lot of fun shooting baskets out in the sun, getting good exercise, jumping a lot as I dunk on the 9' hoop or touch the rim as I do a lay up on the 10' hoop.

It really is a lot of fun!

Then I sat in the hot tub again to rest some sore muscles and mostly just worked the entire rest of the day.

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


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 Post subject: Re: RC 2.0
PostPosted: Thu Apr 19, 2012 12:26 am 
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Posts: 21052
Location: Austin, TX
4/18/12

Took a rest day today. Didn't plan on it but I'm flying to NYC in the morning and today was filled with shipping out clothing, prizes, and various items to Veg Festivals as well as general work and errands before my week-long trip.

I feel bad about missing the gym today but I did get a lot of work done and I am better prepared for a long week ahead in NYC. Though I missed the gym I had 4 Vega Protein Bars and had a huge Thai food dinner.

I have to wake up in less than 4 hours to get to the airport, so I better head to bed to nap for a bit.

Have an awesome weekend!

-RC

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


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 Post subject: Re: RC 2.0
PostPosted: Sat Apr 21, 2012 12:15 am 
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Posts: 21052
Location: Austin, TX
4/19/12

Took another rest day today as I traveled all day from Texas to Michigan to New York. I was only on 3 hours of sleep. Met up with Lean and Green and C.O. from the forum today in NYC so that was awesome!

Hello New York City! Great to see you again!

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


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 Post subject: Re: RC 2.0
PostPosted: Sat Apr 21, 2012 12:19 am 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
4/20/12

Today I ran 40 blocks through the streets and sidewalks of downtown New York City. That was pretty insane! Almost got hit by a cyclist and almost ran into pedestrians. I walked back and enjoyed the views of the city.

Then I hit up the gym tonight and it went like this:

Warm-up

10 minutes on the Spin Bike (my new favorite warm-up equipment)

Forward arm circles
50
50
50

Backward arm circles
50
50
50

Push-ups
20
30
30

Workout

Wide Grip Pull-ups
15
12
15

Narrow Grip Pull-ups
16
16
16

Hanging knee raises
20
20
20

Dumbbell Overhead Press
40s x 12
50s x 7
55s x 6
60s x 5

Dumbbell Hammer Curls
35s x 10
37.5s x 10
40s x 10
45s x 8

That was it.

Got some homework done and now time to get to bed. Getting about 5 hours of sleep tonight, maybe less, and have a 13-14 hour work day tomorrow at the Green Festival in NYC.

_________________

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


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 Post subject: Re: RC 2.0
PostPosted: Mon Apr 23, 2012 4:11 pm 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
4/21/12

I took a rest day today and worked 13 hours on 3 hours of sleep.

We had a successful experience at the New York City Green Festival. Back at it tomorrow!

_________________

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


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 Post subject: Re: RC 2.0
PostPosted: Mon Apr 23, 2012 4:15 pm 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
4/22/12

I took another rest day today as I worked a 12-hour day at the NYC Green Festival with Lean and Green and C.O. and others.

Great time!

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


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 Post subject: Re: RC 2.0
PostPosted: Mon Apr 23, 2012 4:23 pm 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
4/23/12

I got back in the gym today. I wasn't at 100% energy from the exhausting week/weekend but I went through an ab/shoulder workout and near the end, I felt quite good.

Here is how it went.

Front Crunches
40
50
60

Right Side Crunches
40
50
60

Left Side Crunches
40
50
60

Bicycle Crunches
100
100
120

Giant Set for Shoulders. A set of lateral, front, rear delt and overhead all in one cycle.

Lateral Raises
10s x 15
12.5s x 10
15s x 10
20s x 10

Front Raises
10s x 15
12.5s x 10
15s x 10
20s x 10

Rear Delt Raises
10s x 15
12.5s x 10
15s x 10
20s x 10

Overhead press
10s x 15
12.5s x 10
15s x 10
20s x 10

Barbell Shrugs
185lbs x 12
205lbs x 12
225lbs x 10
245lbs x 10
265lbs x 6
225lbs x 12

Push-ups
20
20
20

That does it for today.

I fly out from NYC tomorrow. I plan to get up early and hit a workout in the morning before my flight.

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


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 Post subject: Re: RC 2.0
PostPosted: Tue Apr 24, 2012 10:26 pm 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
4/24/12

After another late night in New York City, I set my alarm and got up early for a workout before checking out of the hotel and heading to the airport. It was nice to get the workout in early. I need to do that more often. I'm back home in Texas as I type this up.

Today's workout went like this:

Warm-up

Spin bike for 10 minutes

Forward arm circles
50
50
50

Backward arm circles
50
50
50

Two arm seated hammer curls
20s x 12
25s x 12
30s x 10
35s x 8

Bodyweight squats
30
30
30

Bent-over rows
135lbs x 6
135lbs x 8
135lbs x 10
135lbs x 10

Barbell Shrugs
135lbs x 12
135lbs x 12
225lbs x 8
245lbs x 6
225lbs x 6
225lbs x 6

That was it and then I headed to Whole Foods Market for some food, then to the airport, then back home.

I spent a couple of hours editing my new book during the flight home and then I passed out. Eating a big burrito now and then heading to bed.

Go Suns! Let's make the playoffs tonight! #NBA

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


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 Post subject: Re: RC 2.0
PostPosted: Thu Apr 26, 2012 12:51 am 
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Posts: 21052
Location: Austin, TX
4/25/12

Today I hit a late night workout of just legs. I only did 2 exercises but it took me a full 90 minutes to get through it!

Today's workout went like this:

Warm-up

Spin bike for 15 minutes

Bodyweight squats
30
30
30

Workout:

Squats
45lbs x 20
135lbs x 10
135lbs x 10
145lbs x 10
155lbs x 8
155lbs x 10
135lbs x 10

Dumbbell Walking Lunges
50s in each hand x 20 steps
50s in each hand x 20 steps
55s in each hand x 16 steps
55s in each hand x 18 steps
60s in each hand x 16 steps
60s in each hand x 16 steps

That was it.

I know my squatting numbers are tiny compared to some other lifts and just tiny in general, but that is all I trust my lower back with at the moment and it really is challenging for me. It's not like it is just real easy, I'm simply not very strong in certain lifts.

It is now about 1AM and I better start preparing for bed soon. I'd like to start training in the mornings but I tend to stay up quite late. Hoping to change that up soon.

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


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 Post subject: Re: RC 2.0
PostPosted: Thu Apr 26, 2012 7:46 pm 
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Posts: 21052
Location: Austin, TX
4/26/12

After last night's late workout, I hit a workout today in the mid-afternoon. It was quite nice. Got in there around 330PM.

It went like this:

Warm-up

Spin Bike for 15 minutes

Forward arm circles
50
50
50
50

Backward arm circles
50
50
50
50

Workout:

Lateral Raises
12.5s x 12
15s x 10
20s x 8
25s x 6

Front Raises
12.5s x 12
15s x 10
20s x 8
25s x 6

Rear Delt Raises
12.5s x 12
15s x 10
20s x 8
25s x 6

Dumbbell Overhead Press
45s x 10
55s x 9
60s x 6
65s x 5
70s x failed on two attempts
65s x 3
50s x 7

Barbell Shrugs
135 x 20
225 x 10
245 x 10
265 x 5
275 x 5
225 x 10
135 x 20

More Lateral Raises going heavier
30s x 10
35s x 6
30s x 8

Done.

Back to work now. Gotta do some book writing and some homework.

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


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 Post subject: Re: RC 2.0
PostPosted: Fri Apr 27, 2012 11:59 pm 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
4/27/12

Today I had another awesome and epic training session with bartronx7 at Bone Breaker Barbell here in the Austin, TX area. Such an awesome environment for lifting!

Though I just did barbell shrugs at up to 275lbs yesterday and did squats and lunges the day before and was a bit stiff today, I muscled up and went for a big day of lifting with two power movements.

Here is how the workout went. I had quite a long warm-up to get the shoulders and lower back totally ready to go before I started the session of barbell deadlifts and barbell shrugs, pulling from the floor.

Warm-up

8 minute run in the sun

Forward arm circles
50
50
50

Backward arm circles
50
50
50

Push-ups
20
20
20

Lateral raises
10s x 12
10s x 12

Front raises
10s x 12
10s x 12

Rear delt raises
10s x 12
10s x 12

Workout

Deadlifts
133lbs x 12
177lbs x 12
243lbs x 5
294lbs x Failed twice
263lbs x 4
274lbs x 3
299lbs x 1
308lbs x 1

Shrugs - pulling bar off the floor like a deadlift to start
251lbs x 15
291lbs x 12
321lbs x Failed twice
301lbs x 12
317lbs x 10
321lbs x 16

These are old school dumbbell plates of 44lbs, 33lbs, 22lbs, 5.5lbs, etc. which is why the numbers seem a little unconventional.

I'm really proud of the fact that I failed multiple times at a certain weight and the regrouped and later in the workout accomplished the lift at the same weight or heavier than I had initially failed at.

It was such a fun workout, great company with awesome friends, loud metal music playing, lots of screaming and yelling like Ronnie Coleman, chalk everywhere, old school garage gym with epic equipment.

The gym is about 45 min from my house so I just go there with my buddy about once a week. The other times I lift at my local gym I can walk to.

Solid day of training.

My all-time heaviest deadlift is only 337lbs, something I will likely surpass next time I walk into Bone Breaker Barbell, considering today I lifted 321lbs in my 10th set. Imagine if I'm fresh. That is what I'm focusing on. I want to get in a couple of sets at 225 or so to get warmed up and then go up to over 300 and just start pulling some heavy weights while still fresh. I'll rest a day or two before the workout too, unlike today in which I hammered out two tough workouts the past couple of days and haven't had a day off in almost a week.

I'll be back stronger next time!

Now time to rest, and take a rest day tomorrow to recover.

_________________

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


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 Post subject: Re: RC 2.0
PostPosted: Sun Apr 29, 2012 12:16 am 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
4/28/12

I took a rest day today. I sat in the sun and hot tub to recover from 5 straight days of free weights, including my night of record lifts last night.

I went to the store and bought a bunch of fruit, greens, beans, and a few other things like rice pasta, salsa, little stuff like that.

Right now I should probably head to bed. Had a great day of writing/editing and school.

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


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