Vegan Bodybuilding & Fitness

Happy birthday, Karen! (Robert posted on facebook that it's today)

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Bodybuilding is an art, your body is the canvas, weights are your brush and nutrition is your paint. We all have the ability to turn a self portrait into a masterpiece.

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Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

Hope you had a fantastic Birthday !!

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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

I think she had a lovely birthday!

Check out this page I just made for her. Please consider voting. Just 3 weeks left in the contest!

viewtopic.php?f=19&t=28803

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Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

Karen, I just voted for you through Facebook. Hope you had a great weekend !! MF

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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

Just saw in the Vega newsletter that you won the contest! Congrats!

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Bodybuilding is an art, your body is the canvas, weights are your brush and nutrition is your paint. We all have the ability to turn a self portrait into a masterpiece.

Oh wow! Thanks so much, Sam! I saw it on their Facebook page, but not their newsletter. Wow, I feel like a mini celebrity! Haha, just kidding. Yeah, I'm totally bowled over that I won that contest. Still can hardly believe it! Thanks for your support!

I am proud of all of your running success! Your consistency and improvements are inspiring! From running short distances to over 10 miles at a time, that is quite the awesome transformation.

Congratulations on all of your running progress! Looking forward to running with you again soon.

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Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

Good work with the running Karen, great to see you doing so well. Keep up the good work!

Hope you are having a top weekend as well.

_________________
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

Alrighty, here I go again!

I've been back at it for a little while now, but just today started recording my workout, so I'll track/share progress here, too.

Warmup: 13 min. eliptical machine, followed by arm circles
Cable row (seated, 2-arm, wide grip): 25x20, 30x20, 35x20, 40x20
Cable lat pull-down (seated, 2-arm): 30x20, 40x16, 50x10, 50x9
Assisted pullup: 110x8, 100x8, 90x3, 90x4
T-bar row: 0x12, 10x12, 10x10, 10x12
Cable row (narrow grip): 50x15, 60x12, 70x10, 70x10
Iso-lateral High Row: 50x15, 70x12, 90x10, 90x12
Stairs: 20 min., mostly level 8 (75/min)

I got up around 10:00 and ate a small banana before going to the gym at 11:00. Ate an apple after the gym, then came home and filled up on enchiladas (yum!).

Happy Valentine's Day, everyone!

Welcome back!

_________________
Bodybuilding is an art, your body is the canvas, weights are your brush and nutrition is your paint. We all have the ability to turn a self portrait into a masterpiece.

Today's SHOULDER workout. . .

Warmup: Eliptical machine 10 minutes
Cable shoulder press (seated, 2-arm): 15x25, 15x10, 15x20, 15x20
Lateral raise machine (seated): 20x20, 20x20, 20x20, 20x20
Overhead shoulder press machine: 30x12, 40x8, 40x8, 40x8
*Assisted pullup: 100x8, 90x4
DB shoulder shrugs: 25x20, 30x15, 30x15, 30x15
Upright cable row: 25x16, 30x14, 35x12, 40x13
Rowing machine: 10 minutes
Stairs: 10 minutes, 47 floors (mostly level 8, 10-12 the last two minutes)

*I do the assisted pullup machine everytime I go to the gym, regardless of whatever else my workout for the day is.

Got up at 9:30, ate a small banana and 1 tangerine before gym. After workout, I ate a banana and a Vega chocolate coconut protein bar (YUMM!). Also drank Vega hydrator throughout the workout.

Feeling pretty great overall! I took photos last night (the "before" part of the "before and after" photos), which was totally embarassing. In time, I'll have made enough progress to be able to post them, but for now, I'll keep them safely hidden away.

Playing catch-up for the past few days!

Saturday, 2/16 workout consisted of exercising in the park, which was a random assortment of exercises as my sweetie prepares to teach a class in a couple of weeks. So, we went through a bunch of exercises together, including push-ups, jumping jacks, mountain climbers, squats, lunges, partner-shadowing, etc. It was also a 2-mile walk each way to and from the park.

Sunday, 2/17: Abs/Low Back
Warmup: Rowing machine - 10 minutes
Ab Crunch machine (Cybex) - 50x20, 55x20, 60x20, 65x20
Abdominal machine (Life Fitness) - 50x16, 50x20, 50x9 (seat too low), 50x20
Low back extension machine - 105x20, 120x20
Low back extension (free weight) - 0x16, 0x16, 0x10
Crunch ("rolling" machine) - 50, 11
*Assisted pull-up - 100x8, 100x8, 90x3
Partner sit-ups with 8 lb. ball - 115
Treadmill walk/run - ~22 minutes/~2 miles

Monday, 2/18:
Day #1 of half marathon training again. I was training last autumn, but stopped in September after getting up to 10.5 miles. So, now I'm starting over again.
Went for a 2.26 mile run (time 23:02). This was my fastest pace ever. It was a late-day run, shortly before dark and dinnertime.

Tuesday, 2/19:
Went for 3.35 mile run (time 36:00) this morning, about an hour after getting up. Had Vega pre-workout energizer and a few dried figs before the run.

Feeling pretty good! Looking forward to getting back in the gym and lifting weights tomorrow or the next day.

Keep up the great work Karen, loving your consistency. A four mile round trip to the park takes care of the cardio side of things quite nicely!

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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

Thanks, MF! If this were Facebook, I would have "liked" your post.