Vegan Bodybuilding & Fitness

Thanks Veggie

I managed to FINALLY get back in the gym on Saturday but it was more a "blow out the cobwebs" type workout than anything serious.

"Mega-burpees":
Well, they might have a real name... but that's what I call them. I guess they're just burpees with dumbells.
8x15lbs
8x15lbs
8x15lbs

Supine Pull Ups:
The gym at my apartment doesn't have an actual pull up bar so I used the smith and supersetted these with the burpees
3 sets of 8

Incline DB Press:
8x30lbs
8x30lbs
8x30lbs
8x30lbs
8x25lbs
8x25lbs
8x25lbs
8x25lbs

One-Arm Dumbell Swings:
Got pretty light-headed after the second set of these - had to increase my rest, but it felt good to hit a wall and know that I was working hard.
10(each arm)x25lbs
10(each arm)x25lbs
10(each arm)x25lbs

Treadmill:
5 minute cooldown walk/run

It's frustrating to come back after being unwell and not be able to do as much as I want. But, gotta get back on those horse (figuratively of course - I think horse riding is meannnN!).

Went to the gym on my lunch break and just got straight into kicking my own ass.

Jump-rope Supersets:
30 minutes of as much jumping as possible. Between sets I mixed in military presses, push-ups, spidey push-ups, lat raises and decline situps so I didn't run out of 'hops' completely. Managed to get kind of used to the speed-rope they had at the gym so managed to get some doubles happening (was over-rotating on my first few attempts).

Front Plate Raises:
Finished the workout with a few of these just to polish it off
10x35lbs
10x35lbs
10x35lbs

Weighed myself after the workout and I'm down to 164.5lbs after my time off from training. At first I feared I'd lost the muscle gains I made using Derek's program, but since I've been eating clean it actually feels like a chunk of that weight loss is fat. I'm off to Hawaii for a week long vacation on the 20th, so I'll be using my time now just to do high-volume, minimal rest workouts with high intensity to hopefully feel better in my skin for the beach. When I get back, I'll be hitting Derek's program again so I can do it for a solid 4-6 weeks since I definitely noticed strength gains even in the 2.5 weeks I got to spend with it before my forced 2 week rest.

Got a workout in at the apartment gym last night - sore today so it must've been good!

Treadmill:
5 minute jog to warm up

Pushup/Deadlifts:
Used 50lbs dumbells for this for a 100lbs deadlift between each pushup.
3 sets of 10.

Lat Raises:
8 sets of 8
15lbs dumbells

Incline Flys:
8 sets of 8
20lbs dumbells

Reverse Flys:
12x10lbs
10x15lbs
8x20lbs

One-arm DB swings:
25lbsx10(each arm)
25lbsx10(each arm)
25lbsx10(each arm)

Treadmill:
Sprints!
Walking @ 2.5mph for 1:30
Sprinting @ 12mph for 0:30
20 minutes = 10 sprints

I'm baaack! Got slack with updating this thing but that doesn't mean I haven't been working out Going to be logging everything again since lurking on this forum isn't nearly as rewarding as actually taking part.

I've been working out with a colleague (he's just getting back into after a 10 year 'break') and training him is actually a massive motivator for me. I'm finding that being a healthy vegan example has really made the people I work with take a second look at how it is they live... awesome.

Currently deadlifting around 265 as my max (about 1.6x bodyweight for me) with a goal of 330 in my sights (2x bodyweight). Any advice on increasing deadlift load safely?

I've been doing compound stuff every workout but the bar was in use today. Figured I'd hit my shoulders since I haven't done that in a while. Lighter on the weight, high volume/intensity.

DB Shoulder Press:
12x25lbs
12x30lbs
12x30lbs
12x25lbs

Side Raises:
12x15lbs
12x15lbs
12x15lbs
12x15lbs

Front Raises:
12x12.5lbs
12x12.5lbs
12x12.5lbs
12x12.5lbs

Rear Raises:
12x10lbs
12x15lbs
12x15lbs
12x15lbs

Upright Rows:
12x50lbs
12x50lbs
12x50lbs
12x50lbs

Hopefully my gym partner mans up and we do some 5x5 tomorrow

Pounding some Sun Warrior, filling out my log - it's a good day

Front Squats:
5x100lbs (stupid bar was in use and had to use the horrible EZ-Curl bar)
5x95lbs (woo - free bar!)
5x95lbs
5x95lbs
5x95lbs

Going to go up to 105lbs for these next week I reckon. We don't have a Power Rack here at work so I've got to clean the weight each time. At least it's more compound work!

Deadlifts:
5x135lbs (warm-up)
3x225lbs
2x245lbs
1x265lbs (failure on 2nd rep attempt)

I think I could push 275/285 for a 1RM now. Any advice on how to prep for that?

DB Curls:
10x25lbs
8x30lbs
10x25lbs (holding 1 weight at half way for 3 reps on either side)

Hanging Leg Raises:
10
10
10

Jump Rope:
Tricks and stuff for fun and to use my whole lunch break.

Such a crowded gym at lunchtime today! I really shouldn't try and go at peak times - there just isn't enough equipment.

Bench Press:
12x65lbs
10x95lbs
5x115lbs
5x115lbs
5x115lbs

Started off way lighter on these - have some soreness in my interior serratus that was annoying more than painful. Although, I haven't benched in a long time and I remember that weight being harder. Guess that's a good thing! Heavier on these next week.

Overhead Press:
5x95lbs
5x95lbs
5x95lbs

Clean and Press:
Since I still had the bar and I was getting a bit of shoulder fatigue I decided to switch to clean and press with jump rope in between sets (I jumped rope through the whole workout and got some comments on my skills - /happy)
5x95lbs
5x95lbs
5x95lbs

Goblet Squats:
Had to give up the bar and while my legs were still sore from front squats the other day I went lighter and made sure I kept perfect form.
5x80lbs
5x80lbs
5x80lbs
5x80lbs
5x80lbs

Front Plate Raises:
More intense jump rope between sets - wooooo!
10x35lbs
10x35lbs
10x35lbs

Pretty quiet in the gym today so it was nice to be able to grunt without judgement!

Chin-Ups/Pull-Ups:
3 sets of 5
First set was the best form I've ever had so I was stoked about that. Just need to work on keeping that form across more sets. I feel like I'm making slow and steady progress with these!

Incline DB Press:
5x50lbs
5x50lbs
5x50lbs
5x50lbs
5x50lbs
Couldn't do with with this kind of good form a few weeks ago. Slow an steady progress again

SL Deadlifts:
5x135lbs
5x155lbs
5x175lbs
5x175lbs
5x175lbs
Ooooo, my hammy's will be sore tomorrow.

One arm OHP:
5x30lbs
5x35lbs
5x40lbs

Lat Shoulder Raises:
10x15lbs
10x15lbs
10x15lbs

It's the weeeekend! Have a good one y'all.

No training today Got some more ink yesterday from an awesome vegan tattoo artist in LA. His whole process from start to finish is completely vegan - so stoked. Probably another 3 hours of shading to go on this at least!

Forgot to log my Friday workout but today's won't have the same treatment.

Chin Ups:
3 sets of 5

Deadlifts:
10x135lbs
8x185lbs
6x205lbs

OHP Barbell Press:
5x95lbs
5x95lbs
5x95lbs
5x95lbs
5x95lbs

Side Shoulder Raises:
12x15lbs
10x17.5lbs
8x22.5lbs

Sprints:
Damn those olympic sprinters have crazy physique! All the cardio I do will be focused on sprint training I reckon. Need to get outside and do some actual sprints though - the treadmill here maxes out at 12mph.

10 minutes treadmill
1:30 off
30 seconds @ 12mph

Today's workout:

Jump Rope/Pushups:
100 jumps -> 10 pushups
5 times for 500/50 total

DB Shoulder Press:
10x25lbs
8x30lbs
6x35lbs

Front Raises:
10x15lbs
8x17.5lbs
6x20lbs

Side Raises:
10x15lbs
8x17.5lbs
6x20lbs

Rear Raises:
10x12.5lbs
8x15lbs
6x17.5lbs

Barbell Curls:
10x50lbs
10x50lbs
10x50lbs

Decided just to do deadlifts today, I freakin' love them and REALLY want to get my 1RM over 300lbs. Best way to do it? Suck it up, do more deadlifts.

Quick jump rope warm-up and then straight into it...

Deadlifts:
5x135lbs
5x185lbs
5x205lbs
5x225lbs
1x275lbs equal to current PB
1x285lbs - fail... managed to get it off the ground but just couldn't straighten up.

I really wanted to get to 285 this week... Decided to do drop sets until I had to get back to work...

12x135lbs
12x135lbs
12x135lbs
12x135lbs
12x135lbs

That's definitely more deadlifting than I've done in a single session but it feels good and hopefully I can break through that 285 barrier on my way to 300lbs. Can't wait to get to 6 of those 45lbs plates...

TOTAL VOLUME:
12128lbs

A shoulder workout to commemorate Dwight Howard's move to the Lakers. This season will be VERY interesting

Also, what do you call it when you superset 3 excercises? 'Super-duper' set? 'Tri-set'?... Hmmm.

Tri-set #1:
Rotate through 3 exercises with small rest at the end of each circuit.

DB Shoulder Press:
12x20lbs
10x22.5lbs
8x25lbs
6x30lbs

Alternating Front Raises:
12x10lbs
10x12.5lbs
8x15lbs
6x17.5lbs

Lateral Raises:
12x15lbs
10x17.5lbs
8x20lbs
6x22.5lbs


Tri-set #2:
Rotate through 3 exercises with small rest at the end of each circuit.

Arnold Press:
12x17.5lbs
10x20lbs
8x22.5lbs
6x25lbs

Upright Rows:
12x17.5lbs
10x20lbs
8x22.5lbs
6x25lbs

Rear Raises:
12x10lbs
10x12.5lbs
8x15lbs
6x17.5lbs


Hanging Leg Raises/Jump Rope:
Had a few more minutes before heading back to work...
10 Hanging Leg Raises -> 100 Rope Jumps
3 sets of that.

Pretty good workout today - managed to go heavier on a couple of things!

Deadlifts:
5x135lbs
4x185lbs
3x225lbs
1x275lbs
1x285lbs (PB!)
3x225lbs
12x135lbs

OH Dumbell Press:
10x30lbs
8x35lbs
6x40lbs (PB!)

Dumbell Curls:
10x20lbs
8x22.5lbs
6x25lbs
4x30lbs
12x15lbs

French Press:
10x30lbs
8x40lbs
6x50lbs

Cable Crossovers/Jump Rope:
10,8,6,12 (can't remember weight!)
Jump rope between sets.

Workout from yesterday:

Clean and Press:
5x95lbs
5x95lbs
5x95lbs
5x95lbs
5x115lbs

One Arm DB Rows:
10x65lbs
8x70lbs
6x75lbs

Shoulder Press/Front Raises/Side Raises:
10x30lbs/15lbs/17.5lbs
8x35lbs/17.5lbs/20lbs
6x40lbs/20lbs/22.5lbs

A little bit of rotator cuff work and jump rope to finish off.