Vegan Bodybuilding & Fitness

Healthy Food Defines You
It is currently Thu Oct 23, 2014 9:35 am

All times are UTC - 5 hours




Post new topic Reply to topic  [ 64 posts ]  Go to page 1, 2, 3, 4, 5  Next
Author Message
 Post subject: Randall's Log: Getting in shape for graduation and Jiu Jitsu
PostPosted: Tue May 01, 2012 3:15 am 
Offline
Elephant
User avatar

Joined: Sat Jun 17, 2006 1:57 pm
Posts: 1251
Location: Honolulu, HI
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)
Image


Pre-Workout (w/ water)
Image

(post workout protein (w/ water)
Image

(2 x a day after meals
Image

Dinner last night:

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

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


Last edited by xdarthveganx on Mon May 07, 2012 7:11 pm, edited 7 times in total.

Top
 Profile  
 
 Post subject: Re: Getting in shape for graduation and Jiu Jitsu
PostPosted: Tue May 01, 2012 10:10 am 
Offline
Site Admin
User avatar

Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
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


Top
 Profile  
 
 Post subject: Re: Getting in shape for graduation and Jiu Jitsu
PostPosted: Tue May 01, 2012 4:25 pm 
Offline
Elephant
User avatar

Joined: Sat Jun 17, 2006 1:57 pm
Posts: 1251
Location: Honolulu, HI
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


Top
 Profile  
 
 Post subject: Re: Randall's Log: Getting in shape for graduation and Jiu J
PostPosted: Wed May 02, 2012 2:49 am 
Offline
Elephant
User avatar

Joined: Sat Jun 17, 2006 1:57 pm
Posts: 1251
Location: Honolulu, HI
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


Top
 Profile  
 
 Post subject: Re: Randall's Log: Getting in shape for graduation and Jiu J
PostPosted: Wed May 02, 2012 7:59 am 
Offline
Rabbit
User avatar

Joined: Mon Apr 23, 2012 10:16 am
Posts: 14
Location: Australia
Great stuff so far mate, look forward to check out the continued progress, we both have similar goals!

Nice video too btw.


Top
 Profile  
 
 Post subject: Re: Randall's Log: Getting in shape for graduation and Jiu J
PostPosted: Wed May 02, 2012 11:31 pm 
Offline
Site Admin
User avatar

Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
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


Top
 Profile  
 
 Post subject: Re: Randall's Log: Getting in shape for graduation and Jiu J
PostPosted: Wed May 02, 2012 11:54 pm 
Offline
Elephant
User avatar

Joined: Sat Jun 17, 2006 1:57 pm
Posts: 1251
Location: Honolulu, HI
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


Top
 Profile  
 
 Post subject: Re: Randall's Log: Getting in shape for graduation and Jiu J
PostPosted: Thu May 03, 2012 3:04 pm 
Offline
Elephant
User avatar

Joined: Sat Jun 17, 2006 1:57 pm
Posts: 1251
Location: Honolulu, HI
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

_________________
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


Last edited by xdarthveganx on Fri May 04, 2012 3:23 am, edited 1 time in total.

Top
 Profile  
 
 Post subject: Re: Randall's Log: Getting in shape for graduation and Jiu J
PostPosted: Fri May 04, 2012 2:24 am 
Offline
Elephant
User avatar

Joined: Sat Jun 17, 2006 1:57 pm
Posts: 1251
Location: Honolulu, HI
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)

_________________
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


Last edited by xdarthveganx on Fri May 04, 2012 3:21 am, edited 1 time in total.

Top
 Profile  
 
 Post subject: Re: Randall's Log: Getting in shape for graduation and Jiu J
PostPosted: Fri May 04, 2012 3:20 am 
Offline
Elephant
User avatar

Joined: Sat Jun 17, 2006 1:57 pm
Posts: 1251
Location: Honolulu, HI
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


Top
 Profile  
 
 Post subject: Re: Randall's Log: Getting in shape for graduation and Jiu J
PostPosted: Fri May 04, 2012 12:32 pm 
Offline
Elephant
User avatar

Joined: Sat Jun 17, 2006 1:57 pm
Posts: 1251
Location: Honolulu, HI
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


Top
 Profile  
 
 Post subject: Re: Randall's Log: Getting in shape for graduation and Jiu J
PostPosted: Fri May 04, 2012 2:35 pm 
Offline
Batman
User avatar

Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
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
http://www.facebook.com/ross.d.cosgrove


Top
 Profile  
 
 Post subject: Re: Randall's Log: Getting in shape for graduation and Jiu J
PostPosted: Fri May 04, 2012 4:20 pm 
Offline
Elephant
User avatar

Joined: Sat Jun 17, 2006 1:57 pm
Posts: 1251
Location: Honolulu, HI
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


Top
 Profile  
 
 Post subject: Re: Randall's Log: Getting in shape for graduation and Jiu J
PostPosted: Fri May 04, 2012 4:27 pm 
Offline
Rabbit
User avatar

Joined: Mon Jun 28, 2010 2:48 pm
Posts: 130
Location: Vancouver, Canada
xdarthveganx wrote:
It's coming off!
Nice work, dude! Btw, awesome playlists

_________________
My 2012 Progress Thread
My Training Journal
Follow me on Twitter!
ಠ_ಠ


Top
 Profile  
 
 Post subject: Re: Randall's Log: Getting in shape for graduation and Jiu J
PostPosted: Fri May 04, 2012 11:55 pm 
Offline
Elephant
User avatar

Joined: Sat Jun 17, 2006 1:57 pm
Posts: 1251
Location: Honolulu, HI
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


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 64 posts ]  Go to page 1, 2, 3, 4, 5  Next

All times are UTC - 5 hours


Who is online

Users browsing this forum: Yahoo [Bot] and 1 guest


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Jump to:  



{ ASACP_CREDITS }
{ ASACP_CREDITS }
{ ASACP_CREDITS } Powered by phpBB © 2000, 2002, 2005, 2007 phpBB Group