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 Post subject: Ed Bauer's Build Up and Lean Out.
PostPosted: Tue May 15, 2012 11:51 am 
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Finch

Joined: Mon May 14, 2012 10:21 pm
Posts: 7
Hey guys!

So most of you probably have heard of me somewhere on this website, but noticed I am completely inactive on the veganbodybuilding.com forum. Well, that has changed. www.veganbodybuilding.com has been integral to my success and I can not thank Robert enough for the opportunities he has given me! I will be maintaining a 1 month long training and nutrition journal from May 15th until June 15th. The goal of this journal is to keep me accountable as I prepare for a photo shoot with a friend here in Portland, Oregon. I currently weigh 173.8 pounds at 5.6% body fat. I have done two previous bodybuilding competitions, but I am not interested in stepping on that stage again any time soon. What I am doing however is challenging myself in the realm of CrossFit, with an emphasis on strength increases and improving my Olympic lifts. I have a few specific goals for this month:

1 - Increase Lean Mass by 3-4 lbs.
(More Specifically Upper Chest, Triceps, and Posterior Delts)
2 - Decrease Body Fat to around 4%
3 - Increase my Olympic Snatch (currently 180 lbs.)
4 - Look amazing by June 15th for my photo shoot, which will be used for future promotion of myself and the vegan lifestyle

Here is my current plan of attack on nutrition:

http://www.myfitnesspal.com/reports/pri ... 2012-05-13

During this month, I am setting a few ground rules. I want to limit all grocery shopping to Trader Joe's, but I will still eat foods that are currently in my house that were not necessarily purchased from Trader Joe's. I am going to only use Plant Fusion Protein Powder, http://plantfusion.net/. I just picked some of this stuff up, and this is a company I want to see get big. Also, I expect this protein to help me get big, and lean. I liked the idea of using a vegan protein powder from Trader Joe's but they do not carry anything worthy. The only vegan protein they have is hemp protein and it is mostly fiber. Also, I only want to allow myself to eat out once a week.

My scheduled workout for today is:

WOD 120515:

BB Gymnastics

5X2 Clean & Jerk @ 80% – rest 60-80 sec.

Strength

15 minutes to establish a 3RM Back Squat.

Conditioning

Tabata:

Pullups

Notes: Alternating sets between strict & kipping (butterfly or glide). 8 rounds total work, beginning with strict.

*Rest 5 minutes.

3 rounds for total reps of:

90 sec. ME Rope Climbs 15′
90 sec. Rest
90 sec. ME Burpees
90 sec. Rest

Courtesy of www.theoutlawway.com

I'll keep updating this as the days go by. I'm doing this workout at 12:30pm today, so I'll post my numbers afterwards. I'll also have a copy of this posted on my personal blog as well, http://edbauerfit.com/

Thanks.


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 Post subject: Re: Ed Bauer's Build Up and Lean Out.
PostPosted: Tue May 15, 2012 1:06 pm 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21037
Location: Austin, TX
Great to see you back on here, Ed!

Going to be awesome to follow your progress!

Thanks for being such a great role model for so many of us. Looking forward to catching up online more.

All the very best!

-Robert

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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: Ed Bauer's Build Up and Lean Out.
PostPosted: Tue May 15, 2012 8:24 pm 
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Elephant
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Joined: Mon Apr 28, 2008 12:10 pm
Posts: 2357
Location: Bakersfield, CA, USA
Go on Ed, get out there and achieve some goals! :D

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 Post subject: Re: Ed Bauer's Build Up and Lean Out.
PostPosted: Tue May 15, 2012 8:33 pm 
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Elephant
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Joined: Sat Jun 17, 2006 1:57 pm
Posts: 1251
Location: Honolulu, HI
Ya buddy, good to see you here.

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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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 Post subject: Re: Ed Bauer's Build Up and Lean Out.
PostPosted: Tue May 15, 2012 9:49 pm 
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Finch

Joined: Mon May 14, 2012 10:21 pm
Posts: 7
WOD 120515:

Results (all weight in lbs, not kg)

BB Gymnastics

5X2 Clean & Jerk @ 80% – rest 60-80 sec.

Full Squat Clean and Split Jerk
175x2, 175x2, 175x2, 175x2, 175x2

Strength

15 minutes to establish a 3RM Back Squat.

225x3, 245x3, (add belt) 255x3, 260x3

Conditioning

Tabata (20 seconds of work, followed by 10 seconds of rest, for 8 sets):

Pullups

Strict-10
Kipping-11
Strict-4
Kipping-6
Strict-4
Kipping-6
Strict-3
Kipping-6

Notes: Alternating sets between strict & kipping (butterfly or glide). 8 rounds total work, beginning with strict.

*Rest 5 minutes.

3 rounds for total reps of:

90 sec. ME Rope Climbs 15′ - 4 times, 4 times, 4 times (grip was running out on me)
90 sec. Rest
90 sec. ME Burpees - 30 reps, 26 reps, 28 reps
90 sec. Rest

Courtesy of http://www.theoutlawway.com

Done and Done.
Off to Trader Joe's!!!


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 Post subject: Re: Ed Bauer's Build Up and Lean Out.
PostPosted: Tue May 15, 2012 11:22 pm 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21037
Location: Austin, TX
Nice work, Ed!

You did the rope climb for 4 reps, 3 different sets? Very nice! I remember I couldn't even get up the rope twice during our 60 second intervals when I trained at your gym.

Hope all is well.

Great seeing you on here and I look forward to following your progress.

All the best, big guy!

-Robert

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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: Ed Bauer's Build Up and Lean Out.
PostPosted: Wed May 16, 2012 12:46 am 
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Gorilla
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
Welcome to the forum, Ed, and I wish you the very best of luck (that's the wrong word, as "luck" has nothing to do with it, but you know what I mean) with accomplishing these goals! I'm curious as to why you chose Trader Joe's as your only store to shop at? Anyway, it was awesome meeting you in PDX a couple of months ago (with RC), and congratulations on your many successes! Keep showin' that Vegan is the way to be! :)


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 Post subject: Re: Ed Bauer's Build Up and Lean Out.
PostPosted: Wed May 16, 2012 1:13 am 
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Rabbit
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Joined: Sun Nov 13, 2011 10:04 pm
Posts: 61
Location: AZ
Glad to see you posting! :)

Plant Fusion is good stuff!

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http://wickedrawfoods.com


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 Post subject: Re: Ed Bauer's Build Up and Lean Out.
PostPosted: Wed May 16, 2012 2:08 am 
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Finch

Joined: Mon May 14, 2012 10:21 pm
Posts: 7
First trip to Trader Joe’s to stock up on menu items. Pictures of Day 1. I wanted to post some pictures so you guys can see where I am starting. I want to drop a little bit more fat, but more importantly put on 3 to 4 pounds of muscle. I will focus on upper chest, triceps, and posterior deltoids.

Image

Image

Image

Image


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 Post subject: Re: Ed Bauer's Build Up and Lean Out.
PostPosted: Wed May 16, 2012 11:14 am 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21037
Location: Austin, TX
Yeah Buddy!

Looking lean, Ed.

As usual, abs and biceps stand out.

All the best with your goals. I know you'll be working hard!

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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: Ed Bauer's Build Up and Lean Out.
PostPosted: Wed May 16, 2012 10:15 pm 
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Elephant
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Joined: Mon Apr 28, 2008 12:10 pm
Posts: 2357
Location: Bakersfield, CA, USA
edbauerfit wrote:
....Pictures of Day 1. I wanted to post some pictures so you guys can see where I am starting.....


Starting?? I would be happy if these were my final shots haha! You are a beast.


Now, if I eat exactly what you eat, but never exercise, perhaps we would have a good comparison for how useful the 'exercise' component of 'exercise and dieting' is? :D

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Learning how to be compassionate, gain wisdom, and love life.


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 Post subject: Re: Ed Bauer's Build Up and Lean Out.
PostPosted: Wed May 16, 2012 10:22 pm 
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Manatee
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Joined: Tue Apr 17, 2012 10:57 am
Posts: 377
Location: Vancouver, Canada
Welcome .. back I suppose. :)
Looks like your starting out pretty strong. June 15 will be here so fast - Awesome goal setting. Looking forward to seeing your progress.

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If it's important to you, you'll find a way. If it isn't, you'll find an excuse.


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 Post subject: Re: Ed Bauer's Build Up and Lean Out.
PostPosted: Thu May 17, 2012 1:15 am 
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Finch

Joined: Mon May 14, 2012 10:21 pm
Posts: 7
Ok, I am only shopping at Trader Joe's because I really enjoy my shopping experience there, and this is just a way to further challenge myself. I got two workouts in today, First one at 1:30 pm with Olympic lifting, some strength training and traditional CrossFit metabolic conditioning. The second workout at 7:30 pm was an attempt at chest and tricep Hypertrophy training. This kicked my butt faster than I expected. Muscle felt tired pretty quick. This was because I gave them no chance to recover before next set. I just logged my food, and good thing I worked out twice. This will definitely be considered a "Build Up" day. 5000+ Calories with 344 grams of protein. I'll be logging my food at http://www.myfitnesspal.com/reports/pri ... 2012-05-16

As for workouts:

1:30 Workout-

WOD 120516: http://outlawcoach.wordpress.com/

BB Gymnastics

1) 7X1 3 Position Snatch (low to high) – rest 60 sec.

105/3, 115/3, 115/3, 115/3, 125/3, 125/3, 125/3

Notes: Do not load heavy unless you are proficient through every position. This is a technique and speed drill (working turnover when fatigued), but you may go heavier as long as there are no misses or slop reps.

Strength

1a) 3 X ME Bench Press @ 95% – rest 60 sec.

225/3, 225/4, 225/6, 235/3

1b) 3 X 8 Good Mornings – heavy, rest 60 sec.

135/8, 135/8, 135/8

Conditioning

4 rounds for time of:

30 Front Squats @ 115#
15 T2B
15 Lateral Box Jumps 24″

Yes, I completed this. It felt pretty terrible though. I completed it with the Rx weight at 25:37. I broke the Front Squats up into sets of 10.


7:30pm Workout-

Incline DB Press and Fly alternating reps- 30lb DB's/10, 10
Ring Push Up- 10, 10
Ring Dips- 10, 6/3/1, 6
DB Tri Extension from floor- 30/10, 20/10, 30/5 negatives
+ a few extra sets with mixed grip on flat bench with 135.

Thank you and Good Night!


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 Post subject: Re: Ed Bauer's Build Up and Lean Out.
PostPosted: Fri May 18, 2012 11:43 pm 
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Finch

Joined: Mon May 14, 2012 10:21 pm
Posts: 7
Yesterday (Thursday) was a rest day. Yesterday's food: http://www.myfitnesspal.com/reports/pri ... 2012-05-17

This is what I ate today so far:
http://www.myfitnesspal.com/reports/pri ... 2012-05-18

I worked out tonight from 6:15pm to 7:45pm. I was tired, and had no workout partner, but it had to get done. Workout was:

WOD 120518:

BB Gymnastics

1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.

135/1, 155/1, 155/1, 185/1, 205/fail.

Notes: Work up to the limitations of your technique. I.e. your heaviest lift should not be slop, it should be technically clean.

2) EMOM for 7 minutes perform 3 Power Clean & Power (Push) Jerks @ 85% of the above.

160/3, 3, 3, 3, 3, 3, 3,

Strength

1a) 4X5 1&1/4 Front Squats – heavier than last week, rest 60 sec.

155/5, 155/5, 155/5, 155/5

1b) 4X8,6,4,2 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.

4+6, 2+3, 3+5, 3+6

Notes: If you cannot get through the strict HSPU, then go to 1 rep short of complete failure and switch.

Conditioning

10 minute AMRAP of:

100′ KB Overhead Carry, 35lb in each hand
5 Muscle-Ups
25 Absolutely Vertical Kettlebell Swing 70lb

2 rounds plus 100' KB Overhead Carry

Thank you again, and good night!


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 Post subject: Re: Ed Bauer's Build Up and Lean Out.
PostPosted: Sun May 20, 2012 12:16 am 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21037
Location: Austin, TX
Yeah Buddy!

Take action and make it happen!

Have yourself an excellent weekend, Big Ed!

_________________

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


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