Vegan Bodybuilding & Fitness

Hey everyone!

Ben Strothmann here (better known as Honey LaBronx, "The Vegan Drag Queen")

And no, I don't work out in drag... but what a sight that would be, huh?


Anyway, at the urging of my friend Michael Harren (MikeyPod) I have started an online training journal.

All my life I've hit the gym hard, and then after about 9 weeks I either get bored, I get sick, I get busy, etc... SOMETHING always gets in my way and I fall off the bandwagon.

Well on or around March 1st, 2012, I went to the gym and have been going (more or less) consistently 3x/week since then.

With a few exceptions... In July I went to Fire Island and was without a gym for almost a week. In stead I went running on the beach and swam laps each day in the ocean. (WOW!! Who needs a gym when you've got the ocean!?!?!)

In August I went to Iceland for two weeks and the very FIRST thing I did was join a gym. I went maybe two or three times a week, but lost a lot of steam when I got back.

In the month of October, I went to the gym a total of three times.

This month I've started going back a bit more. In the past, I would have been discouraged by this derailment of what seemed like a perfect program. But I know not to get discouraged. Every day is another opportunity to get up, dust myself, and go back for more.

I'll admit, I never enjoy the feeling of heading to the gym, knowing a big long workout is ahead of me. But I always know that -- as long as I'm there -- I may as well just attack it and give it my all, because I know I'll feel great when I leave.

And I always feel great about a good work out!

At this point, I feel really strong and I'm definitely getting stronger all the time.

My diet though is just poor. Piss poor! I've got a great big belly I wish I could get rid of, and as much as I long to get rid of it, I seem to have an even stronger desire for pizza and cookies and sugary energy drinks and all the vegan junk food I've come to love in my three years of being vegan.


Here are some things that have definitely worked for me in the past:

The book "Body-For-Life" (long before I ever went vegan, this book really gave me the motivation and guidance I needed)
Fasting (I've done the Master Cleanse a few times a year and it always makes me feel really good)
Trying to incorporate SOMETHING raw and green and colorful into my diet each day.


I feel like at this point, I could either break through this barrier and really start building the body I've always wanted -- or I could JUST as easily fall on my face again as I always do. At only 33 years of age, I actually found myself thinking almost a year ago "Well.... I guess I'm just settling into having the body I'm gonna have as an old man." WHAT???? AT 33?!?!?!?

I was passionate about dance when I moved to New York 12 years ago and showed a lot of promise as a student of tap dance. It's one of those things I wish I'd allow myself to pursue but I just don't.

Currently I aim to hit the gym three days a week. Each day I do (in this order) lifting (3-day-split), then abs, then cardio.

I know I should reserve cardio for off-days. I KNOW, ALREADY!!!!! But if I try to make myself work out 6 days a week I feel like I just won't do it.

In stead of spending more time on a treadmill, I would MUCH rather see myself doing the following cardio activities once a week:

- A tap dancing class (or other forms of dance)
- A spinning class (or a vigorous bike ride around the city)
- A yoga class (I especially love Bikram Yoga!)
- Running in the park
- A stretching class (I hate -- HATE stretching... but I am terribly inflexible and WISH I were a bendy, limber guy!)


In closing, there are a few reasons (vain, or otherwise) that most drive me to want to get in shape.

1) I want to BE a LIVING EXAMPLE of veganism! The next time someone says vegans don't get enough protein or that we can't be strong and healthy, I don't want to get into some long explanation -- I just wanna pull up my shirt or flex a muscle and say "BAM! THAT'S what a vegan looks like!"

2) When I see some hot muscle guy in the city, I immediately feel inferior and unattractive. I know, there are deeper issues there and I need to learn to love myself no matter what I look like on the outside.... yeah, yeah, yeah.... But seriously, if I can get rid of this gut I'm always carrying around and push through my own laziness, weakness, and poor-habits that are holding me back from being my personal best, I could feel so confident in my own appearance

3) I just want to be STRONG again so I can pursue the things I love like dancing and..... yeah, pretty much dancing. When I moved to New York over 12 years ago, my dream was to tap dance on Broadway. The last time I tried to tap dance, I was so winded 30 seconds into a simple routine, I've almost given up on this dream entirely. But I know it could be mine!


There.... that's my first training journal entry. These are my reasons for wanting to get in shape. This is what I'm trying, this is what has worked, and this is what's holding me back.

I am VERY OPEN to encouragement and feedback.

I record my details each time I go to the gym to work out, so maybe I'll start posting those here.


Thanks, everyone!

_________________
Ben Strothmann
FACEBOOK: http://www.facebook.com/HeadshotPhotographer

MY PODCAST:
BIG FAT VEGAN RADIO (on iTunes!)
http://www.BigFatVeganRadio.com

a/k/a
Honey LaBronx ("The Vegan Drag Queen")
FACEBOOK: http://www.facebook.com/HoneyLaBronx
www.VeganDragQueen.com

Post pics! Vegan drag-queen, are you the only one? Probably not but, do you know, are there many vegan drag-queens? Just curious, sounds like a niche category.
Welcome to the forum,

-Dylan

Thanks bud. Check out the links I provided in my post, or just google "Honey LaBronx". I know of maybe one or two other vegan drag queens, but I'm pretty much the great big famous one.

_________________
Ben Strothmann
FACEBOOK: http://www.facebook.com/HeadshotPhotographer

MY PODCAST:
BIG FAT VEGAN RADIO (on iTunes!)
http://www.BigFatVeganRadio.com

a/k/a
Honey LaBronx ("The Vegan Drag Queen")
FACEBOOK: http://www.facebook.com/HoneyLaBronx
www.VeganDragQueen.com

This is a thread i will be sure to follow! I heart drag queens!

_________________
I do because I can. I can because I want to. I want to because you said I couldn't.

I don't make excuses... I make results

If it doesn't challenge you, it doesn't change you

in saw your youtube videos, really funny!!!
congratulations ! and good luck with your workouts!

Alright... At the gym getting ready to work back and biceps, then abs and cardio.

I'm not pumped. I'm not psyched. But I'm here!

_________________
Ben Strothmann
FACEBOOK: http://www.facebook.com/HeadshotPhotographer

MY PODCAST:
BIG FAT VEGAN RADIO (on iTunes!)
http://www.BigFatVeganRadio.com

a/k/a
Honey LaBronx ("The Vegan Drag Queen")
FACEBOOK: http://www.facebook.com/HoneyLaBronx
www.VeganDragQueen.com

ALL DONE! Here are my workout details.

BACK

Row/Rear Deltoid Machine
Seat Height = 7
Arm Length = 7

WARMUP
30@ 50
20@ 70

START
15 @ 95
12 @ 95
9 @ 95

2 min rest

Lat Pulldown Machine
Seat height = 6
15@ 80
12@ 80
9 @ 80 <maybe 85 next time? MAYBE!


2 min rest

Back Extension Machine

Start position = 5

15 @ 170
12 @ 170
9 @ 170

(doesnt feel like i'm targeting glutes enough)


BICEPS

Biceps Curl Machine (Express Line)
Seat Height = 8
WARMUP
30@40
20@65

START
15@80
12@80
9@80 <add extra weight next time?

2 MIN

Biceps Curl Machine (Regular)
Seat Height = 6
15@65
12@65
9@65 <do 70 next time!

Barbell Curl (univ. machine)
14@35(x2)
10@35(x2)
9@35(x2) <try 42.5 lbs next time
(or try 40 on another machine?)
 

AB RIPPER X
(B+ or A-)


CARDIO

30 min in Treadmill
@ 15.0 incline
@ 3.5 speed

w/ 5min cool down

503cal
1.91 miles


THOUGHTS THAT CAME TO ME WITH THIS WORKOUT:

- I'd like to find a stretch class somewhere.
- I need to vary my ab workout!!
- Just in general feels like my whole workout needs an overhaul. I'm too used to it. Time for some new exercises that challenge me in new ways.

_________________
Ben Strothmann
FACEBOOK: http://www.facebook.com/HeadshotPhotographer

MY PODCAST:
BIG FAT VEGAN RADIO (on iTunes!)
http://www.BigFatVeganRadio.com

a/k/a
Honey LaBronx ("The Vegan Drag Queen")
FACEBOOK: http://www.facebook.com/HoneyLaBronx
www.VeganDragQueen.com

YAY! I'm glad you joined!

_________________
podcast | twitter | facebook | flickr training journal

Hahaha very entertaining vids, thanks for sharing.

I'm trying to get better about going to the gym regularly again! It's really helping to -- after one workout -- look at my calendar and make a date with myself so I know when I'm going back. Today was that day, and so there was no question.

However I woke up at 1pm and told myself I was gonna go right away and get it over with. But now I'm just leaving the gym at 4:15am and I still have computer work to finish before I can go to bed. This is party why I decided to skip abs and cardio tonight.

Lastly -- thanks for all the support I'm getting so far! You guys rock!

NOTE TO SELF: I wanna change my signature to look all cool and concise like Michael Harren's!!!


LEGS

Seated Leg Press Machine
Seat height = 3
WARMUP
30@ 105#
20@ 145#

START
15@ 190
12@ 190
9@ 190 <perfect weight!!!!! 

(Accudentally bumped my weight up by 15 pounds, resulting in above stats, but I could actually handle it!  Tough, but a nice challenge!)

2 min rest

Leg Extension Machine
Seat height = 4
Knee = 12
Ankle = M <Much better workout than L!!!

15@ 100 <really good burn!!
12@ 100 <damn!
9@ 100

2 min rest

Hip Abduction Machine (Glutes)
(Full Range of motion)
15 @ 240 <240 feels perfect!
12 @ 240
9 @ 240
(try opening just from the glutes, not pushing with the knees)


SHOULDERS

Shoulder Press Machine
Seat Height = 7
WARMUP
30@30 <doable!!
20@40

START
15@45
12@45
9@45 <I KICK SO MUCH F***ING ASS!!!!!!!!!!!!!!!!!!!!!!!!

(If I hadn't been listening to Björk's song "Pluto" on a loop througout this exercise, I never woulda been able to do this!!!). [CHEST POUND!] RAWWWWRRRRRRRRRR!!!!!!!

Dumbell Lat/Front Raises
15@15
12@12.5 <This feels better! Much better form, and still challenging!
9@12.5

Dumbell Chin Raises
15@30 <too much!
12@27.5 <better
9@27.5


NO ABS

NO CARDIO


THOUGHTS THAT CAME TO ME WITH THIS WORKOUT:

- I definitely felt myself PUSHING harder on this workout than I usually do. I raised the weights considerably on each workout.  I almost could have done more, but I'll get there soon enough.

- I need some new workout music!

- It's just about time to change up all my weight liftinf routines. I've been doing the same exercises for several months now. Time for something new!

_________________
Ben Strothmann
FACEBOOK: http://www.facebook.com/HeadshotPhotographer

MY PODCAST:
BIG FAT VEGAN RADIO (on iTunes!)
http://www.BigFatVeganRadio.com

a/k/a
Honey LaBronx ("The Vegan Drag Queen")
FACEBOOK: http://www.facebook.com/HoneyLaBronx
www.VeganDragQueen.com

A belated welcome to the board!

Saw that you went to Wauwatosa East high school, small world, our first store location was just a few short miles away from there. We lived in Tosa for quite a while right in the heart of the village, but sadly, couldn't afford to buy a home there and relocated to Waukesha some years ago where the cost of living (and having a business) was much more reasonable.

Hope the training goes well!

_________________
"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous

Today's workout. It is really helping me to always SCHEDULE my next workout (at least picking the day I'll go next.)

Though I must confess. I am still ADDICTED to having an energy drink before my workout. Usually it's an 8.4oz Red Bull, but often it's that AND a Monster drink!! I know this is killing me but I'm too dependent on it as part of my practice.


Dec 2, 2012

CHEST

Chest Press Machine
Seat height = 4

Warmup
30@40
20@60

START
15@80 <tough!! But I can handle it!
12@80
9@80
(I'M BACK UP TO 80#!!! I KNEW I COULD DO IT!!!!!!)

2 min rest

Chest Fly Machine
Seat Height = 4
Range of Motion = 5
15@ 90
12@ 90
9@ 90

2 min rest

Push Ups
15
12
9


TRICEPS

Tricep Press Machine
Seat Height = 4
(do half with handles in, then out)

WARMUP
30@50
20@75

START
15@100
12@100
9@100
(I'M BACK UP TO 100!!! Could honestly probably handle 5 more pounds!)

Dumbell Overhead Press
15@35
12@35
9@35 <soon i might be ready for 40

Assisted Tricep Dip
15@85
12@85
9@85 <tough! Concentrate on form!



AB RIPPER X (A- or B+)


CARDIO
30 min Tradmill
@ 3.5 Speed
@ 15.0 incline

+ 5 min cooldown

503cal
1.91distance


THOUGHTS THAT CAME TO ME WITH THIS WORKOUT:

Today I ate my protein bar immediately after lifting, and before abs & cardio.  Didn't cause any problems.  Gonna do this from now on!

If I'm gonna keep doing the same workouts (even though i feel it's time for a change) then i better start trying to lift all the weight i (safely) can because what i was doing before wasnt such a challenge anymore.

_________________
Ben Strothmann
FACEBOOK: http://www.facebook.com/HeadshotPhotographer

MY PODCAST:
BIG FAT VEGAN RADIO (on iTunes!)
http://www.BigFatVeganRadio.com

a/k/a
Honey LaBronx ("The Vegan Drag Queen")
FACEBOOK: http://www.facebook.com/HoneyLaBronx
www.VeganDragQueen.com

@VeganEssentials -- Thanks for the welcome!! What a small world indeed! I sent you a private message!

_________________
Ben Strothmann
FACEBOOK: http://www.facebook.com/HeadshotPhotographer

MY PODCAST:
BIG FAT VEGAN RADIO (on iTunes!)
http://www.BigFatVeganRadio.com

a/k/a
Honey LaBronx ("The Vegan Drag Queen")
FACEBOOK: http://www.facebook.com/HoneyLaBronx
www.VeganDragQueen.com

Looking forward to checking out your journal as you continue to progress towards current goals. I struggled with getting back into a consistent routine myself for 4 years and just recently got back into it again. From what I am reading it appears that you are at the point where you are building the foundation for a solid consistent routine. Right on!!

Also if you depend on an energy booster pre workout might I suggest Vega Pre Workout Energizer? It's much more natural than canned energy drinks and delivers a similar kick without the nasty crash.

_________________
Where do you get your protein?
http://www.VeganProteins.com

Thanks, Lean and Green!! I'll look into the Vega Pre Workout Energizer. Sounds like exactly what I meed. To be honest (with myself) it's just the mental idea that I have a little extra something in my system to give me a boost. If I take the Vega stuff, I have a feeling in advance it will do the trick.

_________________
Ben Strothmann
FACEBOOK: http://www.facebook.com/HeadshotPhotographer

MY PODCAST:
BIG FAT VEGAN RADIO (on iTunes!)
http://www.BigFatVeganRadio.com

a/k/a
Honey LaBronx ("The Vegan Drag Queen")
FACEBOOK: http://www.facebook.com/HoneyLaBronx
www.VeganDragQueen.com