Vegan Bodybuilding & Fitness

Thanks for the positivity MF!

9/25/12: 531 Cycle 1 Week 2

Deadlifts: 163.6 x 3, 186 x 3, 211 x 3, 119.8 x 10 x 5
Situps: +4.4 lbs (held behind head) x 10 x 5

Last heavy set of deads was super hard. I hope my form held up...sometimes I can't tell if my low back starts to round or not...it all happens so fast and I'm just giving total effort to getting the weight up. Sets of 10s were tough as well with only about 30s rest alternating between deads and situps. I'm not totally sure about assistance on this day but I can definitely use some sort of ab work to support the deads and squats as well. Maybe there is a better ab exercise...I've done reverse crunches in the past which were good and I would like to try an ab wheel sometime but I don't think I can even get 1 rep on it so I need some sort of progression to build up to that.

Video your heavy deads from the side on. I'll often do this for two reasons, 1) I can see where/if my back starts to round 2) I can see the sticking points where the movement slows. I can then pay attention to that particular section of the lift.

Very useful as often you can't remember much about your heaviest sets, or what you can remember isn't entirely accurate!

_________________
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
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee

9/28/12: 531 Cycle 1 Week 2

BP: 81 x 3, 92.2 x 3, 102.2 x 3, 63.6 x 10 x 5
Rows: 63.6 x 10 x 5

Quick workout! Felt great. Helped move a piano on Saturday so still feeling a little banged up and also a bit of a head cold. Hopefully get my squat workout in today or tomorrow.

Good session, looking forward to checking back and seeing how your squats go.

You taking anything for your head cold?

_________________
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
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee

Hope you are feeling better now and you're getting to enjoy a good weekend.

You been training through your head cold?

_________________
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
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee

10/7/12

Thanks for checking up on me MF! I didn't train all week due to sickness and a couple long days traveling for work. I'm feeling better and back it though!

531 Cycle 1 Week 2

Squats: 102.2 x 3, 119.8 x 3, 131 x 3, 72.2 x 10 x 5
SLDL: 72.2 x 10 x 5

These squat sessions are killer. I can't walk well when I'm done. I guess that's how it should be! Happy to be back at it and feeling better.

Yep, you got. That's how you should feel after squats haha.

In answer to your question, yes I am looking at turning vegan but likely will be next year sometime. Trying to convince the wife at the moment haha...

_________________
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
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee

10/8/12 531 Cycle 1 Week 3

OHP: 52.4 x 5, 61.2 x 3, 68.6 x 1, 35 x 10 x 5
Chins: 6, 5, 4, 4, 3

Quick and tough. 531 sets were easy. 1 minute rest alternating between OHP sets of 10 and chins.

I really like your short, concise workouts.

Do you normally find that you are in the gym for a certain amount of time or does each session vary? Hope you have a good weekend buddy 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
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee

Hey MF. I workout at home and have been trying to find a program that allows me to be a bit inconsistent yet still progress. So far I really like focusing on 1 compound lift for 531 sets, then 5 sets of 10 alternating with an assistance exercise. I need to mainly be focused on my health which I talked about earlier in my journal. I also have a busy schedule and am getting freelance work which doesn't allow me to be consistent week to week with my time for working out. I was thinking of a simple 2 day split or even working out early in the morning but I like what I have going on now. I'll see how I progress. My goal is simply to be healthy while adding some muscle and strength. I really want to represent a healthy vegan lifestyle to everyone around me and be a positive source of inspiration.

10/12/12: 531 Cycle 1 Week 3

Deadlifts: 177.2 x 5, 202.2 x 3, 222.2 x 1, 115 x 10 x 5
Situps: 5 sets of 10

10/13/12:

BP: 86 x 5, 97.2 x 3, 107.2 x 1, 63.6 x 10 x 5
Rows: 63.6 x 10 x 5
Curls: 43.6 x 10, 10, 8, 8, 6

I missed a few days as my schedule got busy but I'm back at it and feeling good. Top set of deadlifts was tough - I'll video next time to make sure I'm not rounding my back too much. I tried using weight for situps but I'm still getting a good workout with body weight. I felt the whole workout in my abs. For curls, I stood against a wall with my elbows touching the wall to make sure I maintained strict form. I've been using a stopwatch on my phone to time between sets. Been using about 1 minute between sets of 10s and about 2 minutes between the 531 sets.

10/14/12 531 Cycle 1 Week 3

Squats: 111 x 5, 122.2 x 3, 139.8 x 1, 72.2 x 10 x 5
Good Mornings: 43.6 x 10 x 3

Sets of 10s on squats getting a tiny bit easier. Heavy sets were really tough especially the top set but I managed to make it. I tried out good mornings but my upper back was hurting a bit around my spine. I need some upper back strength as this seems to be a weak point for me on a lot of lifts. Good mornings seem to be a good choice for working the hamstrings and upper back...I'll see if I can keep them in the workout without much pain.

10/15/12 531 Cycle 1 Week 4

OHP: 43.6 x 3, 52.4 x 3, 61.2 x 3, 35 x 10 x 5
Chinups: 5, 5, 4, 4, 3

This is the start of my deload week but this session was tough...not sure why...maybe from training the last 4 days in a row or because I've gained some weight (148.0 lbs clothed at start of workout) which made the chinups a bit harder (1 less than last week).

I'm guessing the 4 days in a row would have taken some strength away. I suffer when I train more than two or 3 days in a row ~ if there's a good amount of intensity to your training you really need to throw in the rest days in between.

Your weight gain was planned?

_________________
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
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee

10/17/12 531 Cycle 1 Week 4

Deadlifts: 152.4 x 3, 177.2 x 3, 197.2 x 3, 115 x 10

I tried to get a workout in this morning around 6:30am. It didn't go so well. It's my deload week but the weights felt really heavy and I decided not to complete the 5 sets of 10 or assistance. I felt a bit weak and did not have a lot of endurance. I'll have to stick to working out after work.

I don't know if I really gained any weight as I usually weigh myself in the morning unclothed. This morning I was at 141.6 lbs. I just mentioned my weight the other day because that was my weight for bodyweight chinups. I would like to gain weight from gaining muscle. I'm not sure if that can really be a goal of mine because I really need to stay focused on health (digestive health). I haven't been feeling my best for a week or so...not sure what the issue is but I'll be eating only when hungry and probably not eating as much overall as I recently had been. So hopefully I'll feel better again but unfortunately I won't be gaining any weight.

I just want to mark in my journal for documentation that I'm having a bit of a crisis again with my health. I feel some pains in my abdomen, gas, sluggishness, and other issues I am familiar with...my own particular IBD.
I am currently water fasting and have been doing so for 24 hours. I need to get back to a baseline of health.