Vegan Bodybuilding & Fitness

43 yrs old
one thing I've never been able to do (well, other than a triple lutz sowkow)
is put on the muscle. Most sports I've played have been endurance oriented so I have always been a bit of a beanpole

3 years ago, I had to give up long distance running due to injuries. After stopping, my weight started to skyrocket!
I've remained active but I have this layer of fat obsuring my once perpetual 6 pack. I've gotten bigger (relative to my previous stickman figure) but without definition.

My goal is to use the contest as motivation to finally achieve that life long dream to have both muscle mass and definition.

Quick review of April thus far...

Apr 1
Upper body
3x8 bench
3x8 bent over rows
3x8 curls
3x8 dumbell flyes
3x8 shoulder press

Apr 2

30 minutes Nordic Track

Apr 3
Lower body
10 minutes stretching
3x10 lunges
3x8 squats
3x12 calf raises

30 minute walk in pm

Apr 4
rest day

Apr 5
upper body
3x6 bench
3x8 shoulder press
3x8 bent over row
3x12 shrugs

Apr 6
lower body
3x10 lunges
3x12 calf raises
3x8 kickbacks
3x8 squats
10 minute stretch
10 minutes abs (crunches, stretch)

and so far I'm still alive
Biggest problem for me so far is resisting the urge to overtrain.
I've lost a few pounds already... probably diet related as I have cut out the junk

Middle age, huh? No planning to live long are we.

Well, in order to live as long as I'd like to, I'd have to become a vampire and I just don't think the lifestyle agrees with me

Was thinking about taking a rest day today, but woke up feeling energetic so I did 30 minutes on the Nordic Track.

I've really grown to love that workout. Good cardio, works all major muscle groups, low impact....good calorie burner

Look out Topher!!!!!
noticed today I have a well defined 2-pack in upper abs.
2-pack hmmmm sounds like a cool nickname but don't expect me to be able to rap.

gearing up for a big upperbody workout tomorrow. strange how you actually start looking forward to them.

later

whoaaa!

tough workout today

upperbody
3x6 bench
3x8 shoulder press
3x8 shrugs
3x6 curls
3x6 bent over rows
3x12 incline pushups

now don't get me wrong here.....but at the end of my 3rd set on the bench
I just couldn't get it up think it's an old age thing?

also walked to the playground this afternnon and shot hoops with the kids.
I'm still sweating!

definitely gonna take a rest day tomorrow to rest these old weary muscles!

ahhhhh! enjoying a rest day. My Delts are killing me!!!!!

back to business tomorrow though!

Nice routine JW

Any chance of writing the weights down too?

Thanks Jonathan
(of course it should be a good routine since you helped me out with it)

Re: writing the weights down......... I guess I could do that
remember I'm just starting out here though
(and I reeeaaally suck at the bench press)
It might take me a week or two to catch up to you

Still a bit sore from last upperbody workout but I'm itching to go

decided to do a half hour on the Nordic Track this morning.
I just HAVE to get those lower abs in shape!!!! (actually, I might have to find them first)

I've noticed some gains in the shoulders and delts
chest is still weak and lower abs need work
The ab thing can be a bit depressing but it's obviously not going to transform in a week.

Everyone starts somewhere JW! When I started lifting about 2 3/4 years ago I could only bench about 70lbs, but I have recently pressed 292lb. No need to worry though - I don't bench any more, so you will overtake me in no time

Jonathan

Thanks Jonathan

Let the record show.... JW can outbench Jonathan!!!!
(well in my dreams anyway)

but thanks for the encouragement. I should post the amounts anyway to ensure I'm progressing

oh man! fatigue has set in. not because of the workouts though. My 15 year old dog has woken me up at 4:30 a.m. for the past three nights!
Today it caught up to me. I just couldn't get out of bed to do my workout.
did some light stretching this morning.
I think I'll do the lowerbody workout this evening.
(don't really want to miss a day)

Jw is on Rubberleg street!!!!!
ouch

3x6 squats 80lb
3x12 calf raises 130lb
3x12 lunges w/ 30lb dumbells
3x6 deadlifts 150lb
5 min. abs - crunches & stetches

strange, but I like that rubber legged feeling
looking forward to the next upperbody workout but I think I need another cardio session "the fat must go!!!!!"

Put in 30 minutes on the nordic track this morning.
Legs still a bit weak from yesterday, so I backed off the intensity a bit.

I have always heard that it is very hard (or impossible) to build muscle mass AND lose body fat
In my situation, the only place I have excess bodyfat is in the midsection (lower ab region and handles)
Any thoughts on this?
If I keep up with the lifting and 2 cardio sessions a week wouldn't both goals be possible?
btw... my weight has remained pretty stable after 2 weeks. put on some muscle especially in shoulders. Also have moved another belt notch!!