Vegan Bodybuilding & Fitness

Don't become anorexic! :O

That is a great video. I want to emphasize I'm not stopping being vegan or decreasing my veggies... Just cutting out processed carbs like oat and Cous Cous and replacing with yams veggies and nuts. Most of my macros remain th same fat a bit higher. Gonna see what happens....and I'm far from anorexic lol!!

awesome training log!

thanks!!

deads: 135x12, 145x10, 155x8, 165x8. focus on keeping back straight!!
unassisted pull ups: 5, 4, 4, 4, 3...ish.. lol
wide grip pull downs: 70X12, 80x10, 10, 10ish
unassisted chins: 3, 2
reverse grip pull downs: 80x10, 90x10, 100x8, 10?
barbell rows underhand: 50x12, 60x12x3
barbell curls: 40x12x3? i think
db rows: 30x12, 35x10, 40x10, 10?
complex: good mornings, overhead squats, overhand barbell rows, barbell curls; kept switching between 30 and 40, five sets.
suit case deads: 40x12x4

notes: felt weak, was expecting more pull ups. either bodyweight is heavier or im not gaining strength... good mornings felt effective , wll train them earlie alone next back workout for weight, not in a compex.

same nutrition minus two servings veggies. too much fiber lol.

hey, what do you think of over head squats? ive tried doing them but i just cant seem to get it right even with an empty bar, im pretty flexible but still cant seem get them right.

do you find they work your core better then normal ones?


mike

They are much more challenging for balance and core and shoulders i would say then legs, so i dont think they should be a staple to build leg mass but im using it for core stability and metabolic conditioning. Besides its also a crossfit move so i want to be good at it. The other day in crossfit i was about to get the 45lbs bar for 12 then finished up 8 more because we had to do 20 total in that work out...other girls doing like 75x20!!! i really like anything that is a challenge and variety, but dont think they are crucial for a good leg pump...

I think im improving on them quickly cause when i first tried them a few weeks ago it was 35 for 8 then i fell down lol!! good thing i had the guards up.

you are improving quick on them!, ill have to keep practicing. good luck with your training its a really interesting log!



mike

Friday crossfit:
30 box jumps 20 inches, 65lbs push press (rx was 85), 30 pull ups used bands, 20 mins - 2 rounds plus 70 reps

saturday morning; cross fit 8 rounds 200 meter run, 85lbs burpee DL: 21:28 RX!!

chest; flat db press: 20x16, 25x12, 30x10?, 35x10? 40x8, 7
bodyweight dips; 8, 8, 7, 7, 7
incline press: 25x12, 30x10? 35x4, 5
skull crushers supersetted with close grip press; 40x12, 40x12 - four sets
flyes; 15x16, 20x10, 10, 10
hanging leg raises supersetted with pushups, started with 20 raises then 12 push ups, grip kept getting worse as sets went on, so down to 15 on leg raises then switched to captains chair to get to 20 for abs
bear complex: 45 lbs bar x5 sets
farmers walks 45lb dumbells maybe 6 times..

varied food choices this weekend. date last night riceless sushi with sweet potatoes and avocado, one drink (martini).
today ate big yam, two servings fruit, huge salad, another huge salad out for dinner...prolly 2k calories.not too worried all clean calories and training like an animal.

Crossfit: warm up 100 single jump ropes, 30 ball slams, 20 push ups, 10 kick ups, 40 sit ups, 50 mountain climbers, 100 jump rope singles. finished first about 7:19. Granted all the advanced people were doing a throwdown class afterwards lol. then WOD was 5 rounds 100 yards bear crawl, 100 yards broad jumps every 5 jumps do 3 burpees. finished first 9:41.
legs: squats: 45x16, 65x16, 85x12, 95x12, 105x10, 115x5 failed on the 6th
walking lunges: 50x24 steps, 60x20 steps? 70x16 stepsx2
step ups bodyweight x 16 each leg, 10lbs x16, each leg, 20lbsx16? each leg, 30lbsx12 each leg, 40lbs x10? each leg
^supersetted with bulgarian squats back leg elevated, 10lbsx16 each leg, 20lbsx12 each leg, 30lbsx7 (failure) each leg
backward lunges alternating 25lbsx20, 35lbsx20x3
^supersetted with quad ext. can't remember exact weight kept moving up to 105...between 16-10 reps.
covered in sweat. knees throbbing a bit..

woops 100 feet not yards. that would be insanity. but i def could have done three times that length. it wasnt too hard at all.

Wod today was a 5k run. My time was 24:05. After leg day

decline situps with band very shallow due to broken bench supersetted with rope crunches - 20 reps each, five sets up to 130 lbs
smith calf raises supersetted with hammer curls: 50x16, 15x20; 60x16?, 20x16, 70x12? 20x16, 70x12ish drop set bodyweightx16, 20x16
tricep vbar push down supersetted with cable bicep curls: triceps up to 100x12 and biceps 60x16, five sets
captains chair (bosu ball) -20x5
boring day. it was supposed to be shoulder day but i decided they are still way too sore. maybe tomorrow if crossfit doesnt kill me in the am.
1865 cals, 128 protein, 132 carbs, 93 fat.

Fran. 10 minute time limit. 65#lbs 78 reps with band. terrible.