Randall's Log: Getting in shape for graduation and Jiu Jitsu

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xdarthveganx
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Randall's Log: Getting in shape for graduation and Jiu Jitsu

#1 Postby xdarthveganx » Tue May 01, 2012 3:15 am

Been vegan a long time (15 years), but I have been seriously ignoring my fitness for the last 3-4 years.

I am getting back on my regimen so to speak. Looking to get in shape before my December graduation from college. I am graduating with my BA from University of Hawaii at Manoa in December.

Here is a "before" shot I took this morning:

Image

Starting stats: 277lbs
Current stats: 6'1" 274lbs, about 35% body fat.

Goal: 200-210lbs, 10-15% body fat.

Plan: 5 days on, 2 days rest (interspersed between workout days).

Quick note: Today was not my first day training, I have been training lightly (mostly cardio) for the last couple weeks to ease into the process.

Today was however my first day starting a 12 week regimen.

Diet:

5-7 meals/day target 2200-2600 calories/day
64-80oz's of water per day.

Day 1: Legs
Each excercise was done as close to failure as I felt comfortable without a spot.

10 minute cardio warmup

Leg Press
3 warm up sets
3 sets 12-15 reps

Hamstring curl
2 warm up sets
3 sets 12-15 reps

Lying hamstring curl
3 sets 12-15 reps

Leg Extensions
2 warm up sets
3 sets 12-15 reps

Hack Squat
3 sets 12-15 reps

10 minute cardio cool down

Supplements:

Breakfast meal replacement (with unsweetened almond milk)
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Pre-Workout (w/ water)
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(post workout protein (w/ water)
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(2 x a day after meals
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Dinner last night:

Quinoa salad with black beans and corn, topped with avocado, and Persian cucumber & tomato salad with fresh parsley and mint.

Image
Last edited by xdarthveganx on Mon May 07, 2012 7:11 pm, edited 7 times in total.
https://www.facebook.com/xdarthveganx
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here

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robert
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Re: Getting in shape for graduation and Jiu Jitsu

#2 Postby robert » Tue May 01, 2012 10:10 am

Hi Randall,

Great to see you posting!

I know you've been away from the forum for a while. I even took a year or two off from the forum to write my book and do other things. I made a return to the community on a regular basis in the winter.

We have a whole new crew here, but it's a great group.

All the best with your fitness goals! Sorry I missed you during your visits to OR. As you know, I'm in TX now and really like it here.

Hawaii seems like an awesome place to go to school. I've only been for about a week at a time, but staying for years must be pretty fun.

All the best.

See you around.

Robert

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

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xdarthveganx
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Re: Getting in shape for graduation and Jiu Jitsu

#3 Postby xdarthveganx » Tue May 01, 2012 4:25 pm

Today: Chest & Triceps

Cardio Warmup - 15 minutes

Flat Dumbbell Press
2 warm-up sets 10-15 reps
3 sets 8-10 reps

Incline Flyes (Dumbbell's)
2 sets 8-10 reps

Straight arm pullover
2 sets 10-12 reps

Rope extension
3 sets 10-12 reps

Lying cable extension
3 sets 10-12 reps

Skull crushers
3 sets 10-12 reps

Cool down - Cardio 15 minutes
https://www.facebook.com/xdarthveganx
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here

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xdarthveganx
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Re: Randall's Log: Getting in shape for graduation and Jiu J

#4 Postby xdarthveganx » Wed May 02, 2012 2:49 am

Rest day tomorrow. Apparently a rest day on my current program involves 30 minutes of cardio, haha :dontknow:

https://www.facebook.com/xdarthveganx
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here

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Vitality
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Re: Randall's Log: Getting in shape for graduation and Jiu J

#5 Postby Vitality » Wed May 02, 2012 7:59 am

Great stuff so far mate, look forward to check out the continued progress, we both have similar goals!

Nice video too btw.

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robert
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Re: Randall's Log: Getting in shape for graduation and Jiu J

#6 Postby robert » Wed May 02, 2012 11:31 pm

That avocado looks awesome. I'm eating them pretty much daily.

You introduced me to that group, Dead Prez, on our trip up to Seattle one-time. Good stuff man.

Wishing you the best with your goals!

I still keep in touch with some of the old school members here. Talked to Potter on the phone today, see Zack every once in a while, and a handful of others when I travel or just via FB or Twitter.

Anyway, have a great one!

-Robert


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

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xdarthveganx
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Re: Randall's Log: Getting in shape for graduation and Jiu J

#7 Postby xdarthveganx » Wed May 02, 2012 11:54 pm

Great to hear from you Robert! I miss you buddy!

Anyway, decided to do 40 minutes of cardio today instead of 30.
https://www.facebook.com/xdarthveganx
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here

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xdarthveganx
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Re: Randall's Log: Getting in shape for graduation and Jiu J

#8 Postby xdarthveganx » Thu May 03, 2012 3:04 pm

Back & Biceps Workout

Cardio
15 min

Reverse-Grip Pulldowns
1 warm up set of 8-10 reps
3 sets of 8-10 reps

Bent Over Barbell Row
1 warm up set of 8-10 reps
3 sets of 10-12 reps

Hyperextensions (Back Extensions)
1 warm up set of 10-12 reps
2 sets of 10-12 reps

Straight-Arm Pulldown
7 sets of 10-15 reps

Concentration Curls
2 warm up sets of 12-15 reps, per arm
3 sets of 12-15 reps, per arm

Dumbbell Alternate Bicep Curl
3 sets of 12-15 reps, per arm

Cable Curls
3 sets of 15-20 reps, per arm
Last edited by xdarthveganx on Fri May 04, 2012 3:23 am, edited 1 time in total.
https://www.facebook.com/xdarthveganx
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here

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xdarthveganx
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Re: Randall's Log: Getting in shape for graduation and Jiu J

#9 Postby xdarthveganx » Fri May 04, 2012 2:24 am

Due to a time crunch I had to cut my workout a little short today.

It's finals week and I had a study session for a final exam.

But I still managed to obliterate my lats and my biceps. Just had to forego my usual post workout cardio.

Thought I would also post my current workout playlist for anyone interested. I put it on shuffle and this gets me PUMPED! (Coming soon)
Last edited by xdarthveganx on Fri May 04, 2012 3:21 am, edited 1 time in total.
https://www.facebook.com/xdarthveganx
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here

User avatar
xdarthveganx
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Re: Randall's Log: Getting in shape for graduation and Jiu J

#10 Postby xdarthveganx » Fri May 04, 2012 3:20 am

Here is my workout playlist as promised:

Image

Image

Image
https://www.facebook.com/xdarthveganx
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here

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xdarthveganx
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Re: Randall's Log: Getting in shape for graduation and Jiu J

#11 Postby xdarthveganx » Fri May 04, 2012 12:32 pm

Current weight: 271.6

On another note, I seriously obliterated my biceps yesterday. They are super sore this morning, to the point that I can't fully extend my arms. Good thing I don't have to train them again for another 6-7 days.

I've got ice on them now!
https://www.facebook.com/xdarthveganx
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here

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Re: Randall's Log: Getting in shape for graduation and Jiu J

#12 Postby vegan_rossco » Fri May 04, 2012 2:35 pm

I fucking adore your workout playlist ahha :)
klaatu21 wrote:sensai ross, forgive me for doubting you and myself

Mini Forklift Ⓥ wrote:There's only one thing I'm riding at 6am, and it's not a bike!

viewtopic.php?f=24&t=29098
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xdarthveganx
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Re: Randall's Log: Getting in shape for graduation and Jiu J

#13 Postby xdarthveganx » Fri May 04, 2012 4:20 pm

It's coming off!

Image
https://www.facebook.com/xdarthveganx
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here

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darcy
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Re: Randall's Log: Getting in shape for graduation and Jiu J

#14 Postby darcy » Fri May 04, 2012 4:27 pm

xdarthveganx wrote:It's coming off!
Nice work, dude! Btw, awesome playlists

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xdarthveganx
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Re: Randall's Log: Getting in shape for graduation and Jiu J

#15 Postby xdarthveganx » Fri May 04, 2012 11:55 pm

Shoulders, Calves & Abs

Cardio
10 min

Seated Dumbbell Military Press
2 warm up sets of 12 reps
3 sets of 12 reps

Side Lateral Raise
1 warm up sets of 12-15 reps
3 sets of 12-15 reps

Upright Barbell Row
3 sets of 10-12 reps


Superset:


Crunches
3 sets of 20 reps

Seated Calf Raise
3 sets of 20 reps

Resume Normal Sets:


Standing Calf Raises
3 sets of 18-20 reps, 1 foot at a time

Cardio
15 min

I am still super pumped and motivated but I am also exhausted. 5 days in training really hard on this 12 week program. Looking forward to my first real rest day tomorrow. Legs again on Sunday.
https://www.facebook.com/xdarthveganx
I am in the process of trying to lose 60lbs of fat while gaining lean muscle by December 2012
My fitness/transformation log can be found here


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