12 weeks out for "Vegan Olympia" on July 25th - 27th 2013!

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Lean and Green
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Re: Looking to make it back on stage again in 2014

#301 Postby Lean and Green » Sat Sep 15, 2012 4:19 pm

Haven't posted my journal in the last 3 weeks BUT the good news is I haven't missed a workout!! Still been extremely consistent for the last 8 weeks. BIG Gains are still coming pretty quickly and on a weekly basis. I haven't monitored my weight or how much i've been eating. Basically, i've been trying to get between 4000-6000 cal in a day to put a solid base on my frame.

Just finished week 4 of the current 8 week program.

Some quick highlights to show where i'm at after 8 weeks of training:
-Today: Deadlifts. 235 x8, 245 x 8, 255 x 8, 265 x 8, 275 x 8, 275 x 8.
-Friday: Incline Bench. 145 x 8, 155 x 8, 165 x 8, 175 x 8
-Wednesday: Squats. 205 x 8, 215 x 8, 225 x 8, 225 x 8, 235 x 8, 245 x 6

Also ran a 5 miler this week with thendanisays. I haven't ran in weeks and have been focusing primarily on pumping some iron. The last time I ran 5 miles at a clip was at least 2 years ago so it was nice to get a good jog in.

Got a workout partner and will start training with him on Monday. I usually train alone because I don't want to rely on someone else unless they are completely dedicated to stick to the schedule. He seems to be pretty motivated so I think this might be a good fit. We'll see. If it works out, it will be very helpful. I want to be able to push to failure every time and having a spotter will help us progress quicker. Fingers crossed it works out.

I'll be in PDX next week and then Chi Town the following but I have already planned in scheduled workouts daily and plan to not miss a beat. I travel a lot and it has been problematic in the past but going forward, NO EXCUSES. Whether i'm home or on the road, fi there is a workout scheduled then I am getting it in. YB :boxer: :boxer: :boxer: :mrgreen:
Where do you get your protein?
http://www.VeganProteins.com

Joelk wrote:But as long as people stay away from our cooler bags with our meals and not ask silly questions, we're all pretty tame

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dresende
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Re: Looking to make it back on stage again in 2014

#302 Postby dresende » Sat Sep 15, 2012 4:30 pm

That´s really nice Giacomo.
I hope you get it
Cheers

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Lean and Green
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Re: Looking to make it back on stage again in 2014

#303 Postby Lean and Green » Sun Oct 07, 2012 9:34 am

Thanks @dresende ! I am determined to get there so hopefully with a lot of hard work, I will :)

Sorry for the longer update. Tried my best to sum up the last 3 weeks.

Week 5 of 8 went pretty well. Actually I strained a tendon in my neck from working out constantly and not stretching. I knew I was pushing it but I wanted some quick results to keep me motivated.

On Friday I left for work to Portland and Chicago on 10 day trip. Before we headed out, we scoped out gyms online and planned our routine on the road. I forgot my journal at home so it wasn't logged but We probably got at least 8+ workouts in over the course of those 10 days.

We ran 3 miles outdoors, another day 5.6 miles outdoors and the rest of our workouts were at the Gym. It was nice to train with friends we hadn't seen in awhile.

I especially enjoyed working out with Ed Bauer 8) . We blasted our Tris and Back :mrgreen:

Came home last week and decided to change up my routine again. While I was getting really good results, I felt it was time to give my body a break and stretch out a bit.

Currently i'm doing a 12 rep, 4 set routine 1x a day 6 days a week. In addition to this, I am taking Yoga 2x a week; one vinyasa class and one restore and renew class. I am also starting each weightlifting session with a brief 3 min warmup followed by about 10 min of ballistic stretches. Hopefully i'll be adding in another day of stretching somewhere throughout the week.

The goal is to start lifting for some strength in mid November with a 6 rep, 3 set per exercise routine. Switching it up to keep the body guessing and growing from every angle possible :wink:

Although my stiff neck is pretty much healed, I did have another minor setback last week... I fell while riding my scooter in the rain. Fortunately, I was only going 10mph however the bike weighs 240 lbs and it did fall on top of me. I have a small bruise on my knee and elbow which isn't too big of a deal. What is problematic however is that I tensed up when the bike fell on me and hurt my back a bit. My spine feels a bit sore. Hopefully this will heal up within the next week or so. I am definitely concerned about it. Went to the chiropractor immediately, trying to get a 30min massage or two scheduled and will modify some of my exercises to make sure that I can still train daily.
Where do you get your protein?
http://www.VeganProteins.com

Joelk wrote:But as long as people stay away from our cooler bags with our meals and not ask silly questions, we're all pretty tame

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Re: Looking to make it back on stage again in 2014

#304 Postby robert » Sun Oct 07, 2012 2:55 pm

Nice BULKING even with all that running!

Way to stay fit, while still bulking up, adding muscle and strength.

Very nice!

Sorry the scooter fell on you. Soon you'll be bigger than the scooter and you'll fall on it!

Hope things are rocking over at www.veganproteins.com - You guys have been on tour all over.

Any favorite cities or events visited?

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

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Lean and Green
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Re: Looking to make it back on stage again in 2014

#305 Postby Lean and Green » Sat Dec 01, 2012 4:25 pm

RC, Like the way you think!! It's BULKING SEASON. I'm up to 206lbs from 182lbs less than 2 mos ago. The scooter only weighs 240lbs so I have definitely gained some ground on it. I'll show that scooter who's boss! :margarin:

It's been awhile since I updated here but the good news is that I haven't stopped training consistently!!! I'm getting my old strength and size back. A competition is looking way more likely. As a matter of fact, we are planning a gathering of about 20+ vegans looking to compete together at a natural bodybuilding show next July. We are thinking to do it right around the LA ARC to drum up more media attention and to make a BOLD statement for veganism ;)

I'll post more about it as things progress. Anyone who wants to compete with us in July 2013 is welcome to. Just hit me up here and we'll keep you in the loop.

There's too much to log but in short, I started my 2nd bulking phase this week and it is going really well! Knocked everything down to the 6 rep range and I am focusing more on the main compound movements for the next 8 weeks: BB Bench, Squat and Deadlifts.

Training on Mon, Tues, Thur, Fri & Sat. Trying to get some yoga in on Wed and Sun although haven't been able to afford a class yet. Soon hopefully.

My highlight from this week's training was deadlifting 405lbs x 1 on my 10set set on Thursday, Yea Buddy! I'll be back to my old record of 545lbs in no time!

Getting stronger is fun! :boxer:
Where do you get your protein?
http://www.VeganProteins.com

Joelk wrote:But as long as people stay away from our cooler bags with our meals and not ask silly questions, we're all pretty tame

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Re: Looking to make it back on stage again in 2014

#306 Postby mrbear666 » Sat Dec 01, 2012 4:32 pm

strong deadlifting there buddy 8)
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Lean and Green
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Re: Looking to make it back on stage again in 2014

#307 Postby Lean and Green » Sun Dec 02, 2012 3:50 pm

Thanks mrbear666 ! I'm pretty stoked about getting closer to old pbs :) It will take time though but i'm in it for the long haul!
Where do you get your protein?
http://www.VeganProteins.com

Joelk wrote:But as long as people stay away from our cooler bags with our meals and not ask silly questions, we're all pretty tame

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Re: Looking to make it back on stage again in 2014

#308 Postby vegan_rossco » Sun Dec 02, 2012 4:06 pm

I assume you're competing in bodybuilding? all the best mate :)
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Re: Looking to make it back on stage again in 2014

#309 Postby Lean and Green » Wed Dec 12, 2012 11:57 pm

@vegan_rossco sure am :) Have thought about powerlifting meets in the past but haven't ventured into that direction.

Week 2 / 8

Some highlights from last week:

Squat day hit 295lb x 3 on the 8th set
Deadlift day hit 435lb x 1 on the 10th set
BB Bench day hit 215lb x 5 on the 8th set (2 reps were forced)
BB Front seated shoulder presses 155lb x 4 on the 8th set

As you suspect, I am going for strength & mass mainly on this 8 week program.

Haven't gotten any cardio or stretching done in awhile. :? Cardio isn't a priority but stretching is extremely important to me. Currently making changes on both this week but i'll report at the end of the week :wink:

Still holding onto my winter coat and bulking weight of around 206lbs. I'll probably start shedding off around 5lbs a month starting in January to prepare for our competition in 2013.. YEP, competing in July next year with a whole bunch of vegans, many from VBBF.

More to post about that but I don't have the details yet for full disclosure. It's going to be a lot of fun though!! :mrgreen: 8)
Where do you get your protein?
http://www.VeganProteins.com

Joelk wrote:But as long as people stay away from our cooler bags with our meals and not ask silly questions, we're all pretty tame

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Re: Looking to make it back on stage again in 2014

#310 Postby Mini Forklift Ⓥ » Fri Dec 14, 2012 5:17 pm

Lean and Green wrote:Have thought about powerlifting meets in the past but haven't ventured into that direction.

You think you ever will? I'm sure if you put your mind to it you would be able to do pretty well :)

Hope you have a good weekend, much training planned? Yoga sounds like a nice Sunday activity. Keep up the good work in here MF.
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Re: Looking to make it back on stage again in 2014

#311 Postby Lean and Green » Wed Dec 26, 2012 7:31 pm

@Mini Forklift. I have flirted with the idea and back in the day I had even considered moving to Columbus, OH to train at http://www.westside-barbell.com if they would take me in. It looks like a lot of hard work but oh so much fun! Went in a different direction though. Perhaps one day but for now i'm focused on bbing :mrgreen:

Haven't updated weekly but have still been on my A+ game for the most part.

Week 3 highlights
8th set of squats = 305lb x 4
8th set of BB Bench Press = 225lb x 3
9th set of deadlifts = 445 x 1lb (went for 455lb x 1 on 10th set and failed)
8th set of seated bb front presses = 160lb x 4
8th set of weighted dips = 60lb x 4

Week 3 highlights
Went indoor rock climbing on my birthday with thendanisays 8) Found a new passion!!
8th set of squats = 315lb x 4
8th set of BB Bench Press = 230lb x 4
9th set of deadlifts = 455 x 1lb (went for 465lb x 1 on 10th set and failed)
8th set of seated bb front presses = 165lb x 6
8th set of weighted dips = 65lb x 4

*Went from no static stretching to stretching 3-4x a week for at least 15-20 min each session! Still doing ballistic stretches before every workout.

*still weighing in between 205lb - 210lb. Going to evaluate how many weeks out I am from competing soon and perhaps start to slowly cut down. Don't want to start the process late and then lose too much muscle. I usually compete at between 160-175lbs.
Where do you get your protein?
http://www.VeganProteins.com

Joelk wrote:But as long as people stay away from our cooler bags with our meals and not ask silly questions, we're all pretty tame

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Re: Preparing for "Vegan Olympia" in June/July 2013!

#312 Postby dresende » Fri Dec 28, 2012 10:26 am

Is this vegan Olympia a real competition that is taking place in July/2013? I´d love to watch it!

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Re: Preparing for "Vegan Olympia" in June/July 2013!

#313 Postby Mini Forklift Ⓥ » Fri Dec 28, 2012 1:52 pm

Hoping that you had a great Christmas mate, stay safe over the New Year and all the best for 2013! MF
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Re: Preparing for "Vegan Olympia" in June/July 2013!

#314 Postby Lean and Green » Sat Dec 29, 2012 2:42 pm

@dresende As cool as that would be for us I feel it would be isolating vegans from competing with everyone else. We are looking rather to infiltrate a natural bodybuilding show and all compete together against other omnivores. That are about 15-20 of us on board so far. I need to get it organized and as soon as I do, we'll be updating on it regularly :wink:

@Mini Forklift Thanks mate. Hope you have a happy and safe one too. Here's to 2013!

Week 5 of 8 Recap (Final Mass Bulking Routine)

Clocking in at 208lbs in the am dry. Probably put on a couple of lbs on what I call a holiday bulk! :popcorn: :mrgreen: I usually compete at around 160-175lbs depending on how much muscle i've put on my frame. That being said, I will need to start slowing down my caloric intake come next week so drop weight gradually. No need to waste hard earned muscle tissue. I will probably start to gradually reintroduce some cardio as well. It all depends on where i'm at by mid january.

Measurements (inches):
Calves: 16.25" R, 16.25" L
Quads: 26.5" R, 27" L
Hips: 42.25"
Waist: 36"
Arms: 14.25" R, 14.5 L, (Flexed: 15.75" R, 16" L )
Forearms: 11.75" R 12.5 L, (Flexed: 12.5" R , 13.25" L)
Chest: 44.5"
Shoulders: 48.25"
Neck: 16"


BB Bench Press: 235lb x 4 on set 8
Deadlift: 465lb x 1 on set 9
Squat: (went for Hack squats this week - 250lbs of plates loaded x 6 on set 8
Front BB Shoulder Press: 170lbs x 3 on set 8


*Showed up the day after xmas to train which is usually an off day for me to make up for taking off on xmas and.. the gym was already closed since 5pm. Bummer! I didn't realize the hours would be shortened after xmas. Not making that mistake next week. Checked ahead on the hours for m-w 8)
*Got xmas eve's workout in the day before and doubled up my routine on Saturday to make up for a forced day off.

Last workout of 2012 is on Monday and we are doing squats so rest assured it'll be a good one!! :boxer: :boxer: :boxer:
Where do you get your protein?
http://www.VeganProteins.com

Joelk wrote:But as long as people stay away from our cooler bags with our meals and not ask silly questions, we're all pretty tame

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Re: Preparing for "Vegan Olympia" in June/July 2013!

#315 Postby C.O. » Sat Dec 29, 2012 5:56 pm

Wow 6,000 cals in a day, that is massive. For a non-bodybuilder like myself that works out regularly and is working on bulking up that is some serious motivation, its been a challenge for me to get in 3,000...


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