Vegan Bodybuilding & Fitness

Bootcamp this morning, pulled my right quad a bit during warmup jog Couldn't do any of the running. Went to a high intensity aerobic class and had to do it medium intensity because my leg was too sore and not moving past a certain point
Had a Krav Maga womens class this afternoon which was great though.

Nutrition has been great today, following recipes from the Thrive book. I took all my measurements and before photos last night. Awful photos but I'm motivated to go hard!

yesterday (Sunday) was rest day with great nutrition.

P90X stretch dvd today to help with my terrible flexibility.

Legs workout:
- leg extension
- smith machine squats (lower back was slightly sore)
- smith machine lunges. Right quad still not good so this hurt with right leg in rear position and I had to stop that leg. Unweighted lunges hurt too. Time to see a physio.
- leg curl
- single leg deadlifts
- seated calf raise
- standing calf raise on smith

Bootcamp, couldn't do the running but I kept up the slow shuffle-jog.

Wow! Krav maga, as in the self defence style? That sounds awesome

Yep, that's the one Although my class is only a short course tailored specifically towards women and self defence. I've been thinking about starting regular krav maga classes now as I've really enjoyed myself and it's tough!

Today was Back+Biceps:
- front pulldown
- lat pulldown
- seated row
- Tbar row
- back extensions
- barbell bicep curls
- incline curls
- hammer curls

Followed by a cycle class where I worked a bit less because of this stupid leg/hip flexor thing going on.

Eating recipes from 'Thrive' which really are incredibly filling. Love nutrient-dense eating!

Chest + Triceps today:
- wide hands pushups on toes
- incline dumbell chest press
- flat dumbell chest flies
- decline dumbell flies
- EZ bar overhead triceps extensions
- dumbell tricep kickbacks
- two handed dumbell overhead press
- one arm suplinated cable tricep pulldown

Bootcamp afterwards.

Photos today before workout, forgive any mess!

EDIT: my friend has asked me if I am 'standing funny' in the second pic, yes I am!

Here's my before shot from June 2011. No date evidence (doh) so you just have to take my word for it, plus some friends are reading this anyway I had bought those 'slimming' jeans but ordered the wrong size by mistake, so they were three sizes too small. As you can see, they barely did up. I could only just button them up for the photo, lying down and my husband had to help me get up to take the snaps. I wore them for the photos as a progress marker. I now wear those jeans all the time and fit in to them easily with no muffin top/souffle going on.

In June 2011 I started going to the gym. I had lost about 10kg in the preceeding six months. I did a cycle class and Body Attack class in my first week of gym membership and thought I was going to have a heart attack both times. I was so unfit that it turned me off going back to fitness classes, so I stuck with weights and cleaned up my nutrition a bit (pre-vegan). Since this photo was taken I am three dress sizes down. My goals are to drop body fat even more and lose another 10kg. Although cardio classes are still unpleasant, I chant to myself "you're already in pain, get a reward from it!"

Even though my photos are all headless it's still a little nervewracking making them public! However I need to be accountable and see where I've come from and where I plan on going.

Awesome work chica!!!!!!

thanks!!!

Bootcamp this morning. Was supposed to do shoulders+abs in gym afterwards but there was a fair bit of ab work in bootcamp and some shoulders (light weights, high rep stuff...) So trainer-buddy and I called it a day. Can't express how much I dislike low weight-high rep work but as it's part of bootcamp, we have no choice

Eating was a bit crap today but on the plus side, I see just how badly my body reacts to crap food!

I know how you feel about low weight high rep! But you get a great burn

yep, can't help feeling I'm twiddling my thumbs though

Yesterday's workout: Back day
(from memory, which is already fading)
- assisted pullup
- Superset of seated row+bent over barbell rows
- lat pulldown
- bent over one arm dumbell row
- front pulldown
- back extensions with plate
LOVED this workout!

20 mins treadmill on speed 5km/h, incline 10
1hr bootcamp session, lots of jogging


Today: Chest+Abs day
(possibly the wrong order here)
- smith machine bench press
- smith machine negative bench press
- wide hands pushups
- smith machine incline chest press
- cable chest flyes
- twist pushups (by this stage I was collapsing on to my face)
- Superset of ab reach-the-toes crunches + legs up crunches
- roman chair leg lifts
Awesome workout, bloody hard!

1 hr cycle class
20 mins treadmill on speed 5km/h, incline 10

Killer arms workout yesterday. I've forgotten the order and probably left out some exercises.

- barbell bicep curls
- superset of cable bicep curls + incline bicep curls (my memory has already failed, this could be wrong)
- hammer curls
- skullcrushers
- superset of [something...] and bench dips
- two handed dumbell tricep press
- tricep pulldown (straight bar)
(I've really screwed that up, I'm sure there was an additional exercise for biceps)

Cycle class

Abs:
- superset of air bike + jackknife crunches
- weighted cable ab crunch
- roman chair lifts

Today was Shoulders day:
- smith machine standing shoulder press. OUCH.
- Superset of upright dumbell row+seated dumbell shoulder press. Fatigue was setting in as I was struggling on dumbells that are 3kg less than my highest weight
- incline front raises. By this time I could only handle pissy weights
- dumbell side raises
- cable delt something-or-other
- bent over flyes

20 mins on treadmill, steep incline, brisk walking speed

Really enjoying this programme. So much harder but loving it!

that program sounds fun!!!!

today's was more 'fun'

Bootcamp early morning
then Legs day. Major killer. I won't be able to walk tomorrow...
- leg extensions
- Seated leg curl (first time ever on this machine, it felt very weird)
- Superset of barbell lunges + abductor work (felt a bit 'girly' on the latter but my trainer-buddy is following a female bodybuilder's programme)
- Single leg barbell squat
- Straight legged deadlifts
- Superset of lying leg curl + adductor work
- Dropset to failure of Leg press, 3 sets to failure (almost killed me and my throat from grunting so much)
- seated calf press
- standing single calf press (holding a plate)

No way I could run for the bus after this workout so I got a lift home

Back day, my favourite lately!

- assisted wide pullip
- Superset of seated row + bent over barbell row
- lat pulldown
- one arm bent over dumbell row (yay up to 12.5kg after all that exercise, the weights in my gym go from 10kg with a big jump to 12.5kg. New PB)
- front pulldown
- back hyperextension with 10kg plate

20 min steep treadmill at brisk pace

bootcamp