Vegan Bodybuilding & Fitness

Workout 5/22:

Squats: 92.2x9x2
BP: 77.2x9x2
Rows: 77x2x9x2
OHP: 48.6x9x2
SLDL: 81x9x2
Curls: 40x9x2
Calves: 81x9x2

Felt good, still rocking the honeydew, banana smoothies, and green juice.

I'm real inspired lately and want to get fit, strong, and looking good...

5/23: morning walk/run ~20 minutes

5/24: morning circuit of 15 chins, 16 pushups, 20 situps, 20 squats with 43.6 lbs

5/25: morning workout (medium day):
squats: 81x9x2
bp: 72.2x9x2
rows: 72.2x9x2
ohp: 43.6x9x2
sldl: 72.2x9x2
curls: 35x9x2
calves: 72.2x9x2

5/29: Heavy Day, week 3 of 2nd cycle

Squats: 92.2x10x2
BP: 77.2x10x2
Rows: 77.2x10x2
OHP: 48.6x10x2
SLDL: 81x10x2
Curls: 40x10x2
Calves: 81x10x2

I played kickball in brooklyn on saturday which was a lot of fun and a really good workout...still a little sore in certain spots. Played more games on Sunday and got in a run as well as chins, situps, and pushups this morning.

I have some Hami Gold Melons which are just like little cantaloupes and are really tasty. My bananas are perfectly ripe so I've had some really sweet smoothies. My digestion feels good.

6/1: Cycle 2, Week 3, Medium Day

Squats: 81x10x2
BP: 72.2x10x2
Rows: 72.2x10x2
OHP: 43.6x10x2
SLDL: 72.2x10x2
Curls: 35x10x2
Calves: 72.2x10x2

Morning workouts are really tough...I don't feel very strong or too good during the workout but I've been able to hit my lifts and get it done. I may have to workout later in the day for my heavy workouts though to make sure I'm not failing because it's too early and I don't have my shit together.
Not feeling too hungry today and have only had a small Hami Melon after this workout. My bananas are ripe and so are the mangoes so I'm pretty happy that I'll be set with food for the next few days at least.

6/3: Cycle 2, Week 3, Light Day

Squats: 72.2x10x2
BP: 68.6x10x2
Rows: 68.6x10x2
OHP: 40x10x2
SLDL: 63.6x10x2
Curls: 28.8x10x2
Calves: 63.6x10x2

This light day felt really tough. I had a rough day with digestion on Friday (after my Medium Day workout) and did not eat much. I was back on track Saturday, played some basketball and kickball, and ate a decent amount. I also tried some tempo sets using my metronome which may have contributed to how hard this workout felt. I tried 2-0-2-0 but that felt so slow and made the sets I tried this with really hard. I lift naturally at about 1-0-1-0 or 2-0-1-0. I'm definitely going to stick with my natural tempo on my heavy days but I like to experiment and it's interesting to experience other tempos on these lifts. I'm not really sure what kind of effect all this would have on my workouts but it may be worth revisiting this in the future.
I'm increasing my green juice intake this week and getting more strict with my diet plan this week to see how I feel with this well designed (with cronometer) plan:

32 oz water upon waking
1 hour later, eat 1 honeydew melon (~1500g)
2 hours later, drink 32 oz green juice of kale (300g), celery (300g), carrot (300g), apple or orange (300g)
1 hour later, eat smoothie of banana (800g), mango (400g), and 12 oz water
3 hours later, drink 32 oz water
1 hour later, eat smoothie of the same green juice mixed with the same banana/mango combo.
before bed, eat 2 brazil nuts (for added selenium)

If I'm still hungry after the lunch and dinner smoothies, I'll eat additional whole bananas.
This diet is ~3000 cals and yeilds 88% carbs, 6% pro, and 6% fat as well as getting all the necessary micronutrients in good ratios including omega 3 / omega 6, amino acids, calcium/phosphorous, and all else. I'm taking a D2 supplement and B12 sublingual supplement daily.

I'm currently drinking green juice and already got in a 30 minute bike ride this morning.

6/5: Cycle 2, Week 4, Heavy Day

Squats: 92.2x11x2
BP: 77.2x11x2
Rows: 77.2x11x2
OHP: 48.6x11x2
SLDL: 81x11x2
Curls: 40x11x2
Calves: 81x11x2

Morning workouts are still kicking my ass. This is also my heavy day and was nearing failure on every lift except SLDLs and Calf Raises though these were still hard and felt good.

I stuck to my meal plan yesterday and am starting off well again today. I did have some stomach discomfort yesterday possibly from fibers from greens in the juices so I am straining after juicing. The prep time for all this juice and mangoes is a bit annoying but I need to stay consistent and get my nutrition. Today I combined the juice with the banana/mango smoothies so I'll be doing 3 meals today: honeydew, banana/mango/green juice smoothies, banana/mango/green juice smoothies.

6/9: Cycle 2, Week 4, Medium Day

Squats: 81x11x2
BP: 72.2x11x2
Rows: 72.2x11x2
OHP: 43.6x11x2
SLDL: 72.2x11x2
Curls: 35x11x2
Calves: 72.2x11x2

Finally had a good night sleep after working in the city a couple days this week and continuing my day job up here as well. This workout was pretty tough for me. I was sipping orange juice through it and that helped. I tried a new technique for rows which made them a bit hard...not sure if I'll keep using this and have to drop the weight next cycle. For calf raises, I raised my toes on a wood block and this made them hard as well so I may not be able to make all my reps on the next heavy day...we'll see. Feeling good and definitely improving while staying healthy. This is awesome.
My plan has not gone as planned as I was away from home for a couple days this week. I brought a lot of bananas and mangoes with me but could not keep up with the green juice. I'm going to rethink the plan and work in some other foods I picked up at the wholesaler this week. I actually got 2 fresh durians! They just arrived as I was leaving brooklyn, called the wholesaler right as I was leaving, they said to come by, I turned onto the street and there was a rainbow coming out of the clouds leading right there! It was ridiculous. I feel very lucky and believe not many in the US get to experience fresh durian. They need a few days to ripen up nice so I can't wait to crack them open.

6/11/12: Cycle 2, Week 4, Light Day

Squats: 72.2x11x2
BP: 63.6x11x2
Rows: 63.6x11x2
OHP: 35x11x2
SLDL: 63.6x11x2
Curls: 28.8x11x2
Calves: 63.6x11x2

Pain in right shoulder/back of neck...hope it heals with a rest day...i really want to stay consistent on these workouts.

6/12/12:

~35 minute bike ride this morning on the rail trail
stretching
couple sets of ab work

6/14/12: Cycle 2, Week 5, Heavy Day

Squats: 92.2x12x2
BP: 77.2x12x2
Rows: 77.2x12x2
OHP: 48.6x12x2
SLDL: 81x12x2
Curls: 40x12x2
Calves: 81x12x2

I took an extra day off yesterday to let my shoulder heal more...it's been bothering me. This workout was tough but I've been feeling well besides the shoulder and getting sleep and food. I'll be increasing all my weights next week and starting again at 8 reps.

This morning I did a bike sprint of 30 seconds, 10 more minutes of riding, and a set of situps.

6/16/12: Cycle 2, week 5, Medium Day

Squats: 81x12x2
BP: 68.6x12x2
Rows: 68.6x12x2
OHP: 43.6x12x2
SLDL: 72.2x12x2
Curls: 35x12x2
Calves: 72.2x12x2

Feeling good...doing well. Tough workout for me. Next cycle will be a challenge!

6/18: Cycle 2, Week 5, Light Day (last day of cycle!)

Squats: 72.2x12x2
BP: 63.6x12x2
Rows: 63.6x12x2
OHP: 35x12x2
SLDL: 65x12x2
Curls: 28.8x12x2
Calves: 65x12x2

...still been having some problems with my right shoulder. i wake up with it being sore and tight but it gets better during the day. i have a history of bursitis and general inflammation in that shoulder and i'm hoping it will go away without having to stop lifting. i definitely aggravate it a bit on many of the lifts in my workout but i feel my form is good and if i don't overdo it, i should be healing while continuing to be consistent with my workouts. i think i will end up stretching or doing too much rehab type work when i have pains like this and it makes it worse so i am trying not to do much with my shoulder besides my workouts. i'll keep monitoring the situation...i'm stoked to increase the weights and start over at 8 reps next workout. this workout was tough for me and i just hope i can keep progressing next cycle.

6/23 Workout: Cycle 3, Week 1, Heavy Day

Squats: 102.2x8x2
BP: 86x8x2
Rows: 86x8x2
OHP: 52.4x8x2
SLDL: 92.2x8x2
Curls: 43.6x8x2
Calves: 92.2x8x2

Squats felt really heavy. so did most other lifts. This should be a real tough cycle for me. I've been feeling a little crappy since playing a late show last Thursday and not getting much sleep before work on Friday. Busy weekend too and not taking such good care of myself so I need to get back on track this week. My right shoulder has been feeling better but these workouts are definitely aggravating if not causing the issues...I'll be watching this closely as well.

Good work buddy, keep it up.

I like the detail in your log although you definately do need to look at your training. It looks like you are doing the same group of exercises for pretty much the same number of sets and reps each workout?

I know you are doing a training cycle, I just don't quite understand it ?! Let me know if I can help with you anything, cheers MF.

_________________
1st Place Raw Champs 2011, 2012 (3 raw records)
Training for my first 100 mile running race

WEB: http://jimsty.wix.com/strength-vs-size
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thanks for posting on my blog mini forklift!
in case anyone is reading my blog and is interested in the routine I am following then you can find it here: http://forum.bodybuilding.com/showthread.php?t=4195843

I have tried other routines in the past like SS but I like how this routine is setup and simple to follow while also making me feel good. I have only done 2 cycles but I definitely feel my body composition is improving and my strength is definitely improving as I have not stalled yet and my 10 RMs were surpassed the 4th week of the 1st cycle.

I am still tall and thin, struggle to be consistent, and working on my health but I have noticed many improvements.

If anyone has any questions or comments or advice, I am always open to anything!