Vegan Bodybuilding & Fitness

You know you are in for one of those days when you can't get your alarm clock turned off..... Going to do my best to keep a positive attitude even though I know it will be met with tons of resistance today at work. My morning workout felt awesome but wished I had a spotter for a lift so I could of went heavier....

AM cardio: 25 min step mill lvl 5 weight loss program, 55 min yoga

Shoulders
Seated dumbbell shoulder press: 27.5 lbs 15 reps, 30 lbs 12 reps, 2 sets 35 lbs 10 reps (wanted to go for 40 but couldn't quite get the dumbbells up and needed a spotter)
Machine delt raise: 4 sets 15 lbs 10 reps
Arnold press: 17.5 lbs 10 reps, 3 sets 20 lbs 10 reps
Rear delt raise: 7.5 lbs 15 reps, 10 lbs 12 reps, 2 sets 15 lbs 10 reps
Weighted bosu crunch: 3 sets 1- lbs 30 reps
Bench leg lifts: 3 sets 30 reps

Post workout
2 scoops protein powder

Breakfast
1/2c oats
1 banana
1c soy milk
1 tsp cacao powder
1/4 tsp cinnamon
1 tbsp whole flax seed

Morning snack
1/4c pumpkin seeds
1 naval orange

Yes! I know this all too well! I miss my workout partner!
Great attitude on knowing there is going to be resistance in your life for the day. Somedays, you just wish you had a spotter for that too!

I would asked someone there this morning but it was dead for some reason.... I did try to get the weight up and justcouldn't get out of the pocket

Work was work today. Had an accident that caused a bit of a problem but I got that cured. Aunt Flo wasn't playing nice.....

Lunch
3.6 oz seitan
1c broccoli
1 small baked sweet potato
pineapple

Afternoon snack
3.65 oz seitan
1c broccoli
1 small baked sweet potato
2 oreos (sweet tooth would not go away but this really helped calm it down and was a better option than a pop tart since I ate all the pineapple lol)

Supper
1.75 oz mung bean noodle
1/2c spaghetti sauce
2 dates

Post workout
2 scoops protein powder
1 apple
PM cardio: 20 min step mill speed interval (played with different levels still trying to find my sweet spot)

Legs/hamstrings
Leg extension: 3 sets 60 lbs 15 reps
Squat:85 lbs 12 reps, 115 lbs 10 reps, 155 lbs 8 reps, 190 lbs 6 reps, 205 lbs 6 reps
High step ups: 2 sets 30 lbs 10 reps, 2 sets 10 reps
Walking dumbbell lunges: 4 sets 30 lbs 10 reps
Single legs RDL: 2 sets 35 lbs 10 reps

Felt pretty damn strong with my legs tonight. Just need to get to the point I can do a deep squat without my knees feeling super tight. Tomorrow is an active rest day so will probably take a run in the morning and then do incline treadmill to work my glutes more. Need to start filling that in more lol. I think tomorrow I might switch up my morning snack to half a PB sammy and apple and use the orange in the evening with a protein shake. And it is almost time to start stocking up on beans for the winter. If only I could tolerate the taste of chickpeas.....

Whoa, big squatting !!!!! That's pretty damn impressive. Depth is something that takes a lot of time, I've been working on getting arse-to-heels for the last year or so. Just something you need to persevere with, although I'd argue that form is equally as important as how deep you can go.

I am feeling that last set of squats this morning. My trainer has never complained about my form on squatting just tries to get me to squat deeper. My workout buddy seems to think i am not pushing myself hard enough since apparently my legs are stronger than his. I was surprised i could hold 205! I know i can deadlift it which i haven't done in a while. Last night i got a surprise message from my oldest nephew and he actually told me he loves me and was wondering how i was doing and that he posted a pic on Facebook for me. It was a deer squatting down and said hey vegetarian, my food poops on your food. Gotta love family members

Looking at a diet change up again..... seitan is constipating me hardcore and even stool softners and laxatives aren't helping. Will stop and pick up a couple cans of no added salt beans and bags of salad to finish out the week. Was really hoping I had my gluten sensitivity under control but oh well will go back to having it as an occasional treat so it doesn't cause this issue anymore. Will toss out the seitan I have made so I am not tempted to eat it.

Breakfast
1/2c oats
2 bananas
1c soy milk
1 tbsp flax seed
1 tsp cacao powder
1/2 tsp cinnamon

Morning snack
1/4c pumpkin seeds
1 naval orange

Lunch
half butternut squash roasted
1 baked sweet potato with maple syrup and cinnamon
1c black soy beans
2c mixed baby greens
1 fuji apple
Cranberry vingerette
pecan pieces

Snack
half roasted butternut squash
1 baked sweet potato with maple syrup and cinnamon
1c black soy beans
2c mixed baby greens
dressing
1 fuji appl
pecan pieces
1/2c brussels sprouts

Dinner
2 scoops protein powder

Post gym
2 scoops protein powder

Kind of a off day. Was hungry so went with it but confident I did good. Figured a little maple syrup (real stuff not fake) wouldn't kill me. Had every intention of running but my buddy took his time training tonight so by the time he was done I was pooped and to sore still from last night. Will hit cardio up good tomorrow though. Probably won't eat like that again lol!! Tomorrow I will cut out the squash, brussels sprouts, an apple and syrup.

My phone rang in the middle of the night and I didn't hear it.... pretained to work and all hell is breakin loose here. I am ready for a vacation even if I lose money!!!!! Running this morning felt like an epic fail but then I started thinking about it and realized it can't be an epic fail as long as I did it knowing that there are so many others that don't even try! It was a little to cool and my lungs were not happy after the run so I might have to remember to take something to help keep me a tad warmer around the nose and mouth area which luckily I have!!!!

AM cardio: 2.98k run/walk in 23 min..... 50 min yoga

triceps
Tbar pushdown: 40 lbs 12 reps, 50 lbs 10 reps, 50 lbs 10 reps, 60 lbs 8 reps
Skullcrushers with dumbbell: 40 lbs 12 reps, 50 lbs 10 reps, 50 lbs 10 reps, 60 lbs 8 reps
Reverse grip pushdowns: 60 lbs 12 reps, 70 lbs 10 reps, 80 lbs 10 reps, 100 lbs 8 reps
Kickbacks: 15 lbs 15 reps, 20 lbs 12 reps, 25 lbs 10 reps, 25 lbs 10 reps
Bosu cruch: 10 lbs 30 reps, 10 lbs 30 reps, 10 lbs 30 reps
Cross toe touch: 3 sets 30 reps each toe

Post workout
2 scoops protein powder

Breakfast
1c Optimum slim low fat vanilla Nature's path cereal
1c soy milk

Morning snack
1/4c pumpkin seeds
1 naval orange

No more Ms Nice Nancy at work!!! I was drill instructor and wasn't putting up with any crap today. Of course orders were barked at me and I smarted off with you know you will get farther with sugar and spice and everything nice ya know....

Lunch
1c black soybeans
2c mixed baby salad greens
1/2 apple
7 pecan halves
2 tbsp raspberry walnut vinaigrette
1 small baked sweet potato with maple syrup and cinnamon

Afternoon snack
1c black soybeans
2c mixed baby greens salad
1/2 apple
8 pecan halves
2 tbsp raspberry walnut vinaigrette
1 small baked sweet potato with maple syrup and cinnamon

Supper
1.75oz mung bean noodles
1/2c spaghetti sauce

Post workout
2 scoops protein powder

PM cardio: none

Back
Lat pulldown: 70 lbs 15 reps, 80 lbs 12 reps, 100 lbs 10 reps, burnout set starting at 100 lbs down to 50 lbs....
Back extensions: 4 sets 20 reps
Bent over dumbbell row: 30 lbs 15 reps, 30 lbs 12 reps, 35 lbs 10 reps, 35 lbs 10 reps
Seated cable row underhand grip: 50 lbs 15 reps, 70 lbs 12 reps, 90 lbs 10 reps, 100 lbs 10 reps
Upright smith machine row: 20 lbs 12 reps, 20 lbs 12 reps, 30 lbs 10 reps, 30 lbs 10 reps
Leg raises: 3 sets 20 reps
45 degree oblique crunch: 20 reps each side, 3 sets 8 lbs 20 reps each side

Exhaustion is settling into my body at a rapid pace, it is about midnight and I am stuck at work doing everything I can to attempt to stay awake!!! Coffee, cold water, sugar high (donuts....) anything at this point to keep my eyes open. The house is so dark that it only invites sleep all the more. I am hiding out in the kitchen for I can manage to get some light. Today I worked part of the morning and most of the afternoon only to come back for a night shift with no sleep and I get up at 4:30a daily so I am approaching the 20 hr up mark....I decided I needed a glute day cause not entirely happy with them so my workout buddy manned up and did glutes with me lol!!!

Cardio: 20 min elliptical lvl 6 interval program

Glutes/legs
Seated leg curl: 60 lbs 15 reps, 70 lbs 12 reps, 2 sets 80 lbs 10 reps
Walking lunges: 2 sets 35 lbs 15 reps, 2 sets 45 lbs 15 reps
Leg press: 290 lbs 15 reps, 380 lbs 12 reps, 400 lbs 10 reps, 410 lbs 10 reps
Prone leg curl: 70 lbs15 reps, 80 lbs 12 reps, 90 lbs 12 reps, 110 lbs 10 reps
Glute ham raise: 2 sets 30 lbs 20 reps single leg, 30 lbs 40 reps both legs, 50 lbs 30 reps both legs
Gluteflexor: 50 lbs 15 reps, 2 sets 80 lbs 15 reps

Meals way off today but not much I can really do about that with my current schedule and lack of planning and well lack of notice. Have my oats soaking so that I can eat that before I head home so when I pass out I have something filling and long lasting in my stomach to hold me over till I wake up... I hope. Ready for things to get back to normal cause I love routine I hate change!!!

Damn, your work schedule sounds crazy right now. Props to you for even managing to work out!

I swear if i don't workout i would lose it completely. I am also afraid if i miss a workout i will continue to miss. Will be glad when work hrs straighten out.

I am working nights again tonight along with part of tomorrow. I get to leave long enough to go feed my dogs and go get my morning weight/cardio session in. Meals still way off and will be until probably Tuesday so I can't beat myself up over any weight gain though I haven't stepped on the scale at all. Not really hungry or eating since doing nights only hungry when I wake up.... kinda forced myself to eat spicy black beans and cornbread. Didn't track weights lifted tonight but did hit the gym hard

Cardio: none

Arms/abs
Drag curls: 15 reps, 12 reps, 12 reps, 10 reps
Close grip curls: 12 reps, 10 reps, 10 reps, 8 reps
1 arm preacher curls: 4 sets 12 reps
Overhead Rope extensions: 12 reps, 10 reps, 10 reps, 8 reps
Rope pressdown: 15 reps, 12 reps, 12 reps, 10 reps
1 arm tricep extension: 4 sets 15 reps
Plank: 1 min, 1 min. 90 sec
3 way weighted crunch on bosu ball: 3 sets 20 reps
Weighted hanging knee raises: 3 sets 20 reps

What is cornbread?

It is similar to Polenta. It is a quick cooking bread that is just a base of cornmeal, liquid and a few other ingredients and baked. I would love a big bowl of Polenta instead of the bread but my sister was cooking.

I am actually snacking tonight at work. So far I sauteed up half a block of tofu in a little coconut oil, baked a sweet potato and mixed in a lil syrup and cinnamon and roasted 1/3 of a butternut squash. No idea why but orange vegetables make me feel so much better and I could literally just eat those all day long!!! I know I need to snack on some greens and will do so around 3:30-4 which will be right before I go to the gym. Ready to see if I can handle a heavy quad workout in a couple hours after the killer glute workout Saturday. Workout buddy was complaining about his glutes and how they are really going to hurt today. Like trainer said... women like a nice firm ass!!!!