Vegan Bodybuilding & Fitness

Healthy Food Defines You
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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Tue May 13, 2014 6:26 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 573
Location: Chicago, IL, USA
Tuesday, May 14, 2014:

Calisthenics Upper Body Day

1. 4 x 4 Pushup/Renegade Row - 3 x @ 50lbs (that's 4 pushups, 4 rows per arm, 25lb db in each hand)
2. Weighted Decline Aussie Pullup - 3 x 12 @ 25lbs

3. Pushup Trio - 3 x 20 (divebomber, incline diamond, incline plyo)
4. Front Full Raise - 3 x 15 @ 25lbs

5. DB Pullover - 3 x 15 @ 50lbs
6. Seated Decline Row - 3 x 15 @ 70lbs

Departure from HIT today. Put on 6lbs of water (I hope) weight over the weekend - I drank a lot at a wedding, and ate almost an entire vegan pizza afterward hahaha! And that was after we had dinner. :roll: So, felt like I needed to get in some stuff under a quicker pace. Also, I've noticed my resting heart rate has started to creep up, from usual 45bpm, to around 65/70. That's unacceptable to me - ever since I read that 45bpm is noted for "athlete" haha. Anyhow, gotta say that I really missed training like this. Mentzer might have been on to something with HIT training, and I'll definitely incorporate that into my overall training. However, it's still pretty much the only hobby I have right now.

Legs tomorrow.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Wed May 14, 2014 6:39 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 573
Location: Chicago, IL, USA
Wednesday, May 14, 2014:

HIT Leg Day

1. DB Squat - 2 x 12 @ 50lbs
2. Deadlift - 2 x 12 @ 135

3. Plate Squat - 2 x 45 @ 90lbs
4. Deadlift - 2 x 8/10 @ 185lbs (second set was w/ mixed grip - much easier)

5. Bulgarian Split Squat - 2 x 12* @ 50lbs
6. Side Lunge - 2 x 12* @ 50lbs

7. Bulgarian Split Squat - 2 x 15* @ 70lbs
8. Side Lunge - 2 x 12* @ 70lbs

9. Calf Raises - 1 x 60 (failure)

Note to self: Get a damn mirror, and a squat pad!

Today was pretty killer - and a grip workout in addition to legs. Saw my deadlift increase by 10lbs(?) this week. It was really interesting to see how much easier it was to deadlift with mixed grip as opposed to overhand. Must be a leverage thing. I always start out these HIT sessions thinking I'll be bored, or it will be easy, or whatever... haha wrong! Jello legs by the end of the session, heavy breathing, disorientation, etc. Even if I'm not following Mentzer exactly, I'm getting some benefit out of this.

Haven't been tracking my food lately, but today's consisted of:

Breakfast - 1/2 personal watermelon, 1 mango - blended into smoothie
Snack 1 - 1 apple
Lunch - 4 bananas
Snack 2 - 1 apple, 1 pear, 1tbsp peanut butter
Pre-WO - 1 banana, 6 dates, 6 blackberries
Post-WO - 8 grapes
Dinner - HUGE salad (romaine, red leaf, broccoli, 20 little tomatos, tomato dressing I made, orange pepper)
Snack 3 - 1 mango, handful dates, handful blackberries

Clean Eating!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu May 15, 2014 2:31 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1491
Location: Isle of Wight, England
esqinchi wrote:
vegan_rossco wrote:
I loved the links too ahha, I'm really adopting this style of training, it's a work in progress obviously!

How are things bud? With my extra rest days I'm not using the forum much so haven't had a chance to chat to many people


I'm good mate! I hope you guys are doing well over there. That's one thing I'll miss if I keep up with the HIT training as well. Maybe we can coordinate our training days haha. Not much new here. Going to a wedding tomorrow, so should get properly sloshed. But I also want to get up early Monday and enjoy the extra day off. What's new with you? Did you land any of those jobs?


I've had a couple of interviews, had one yesterday but doesn't seem like enough hours and I have an ethical problem with it... It' was for an educational speaker at the zoo to guide visitors around and tell them about conservation etc.. But when I got there, I dunno man it wasn't nice seeing animals caged like that :/

Anyways it's nice to see you doing a bit of HIT dude :) and Christ!! That's super clean eating, you're putting me to shame lol! Ever thought about growing your own fruit and veg? It's bloody good fun man haha

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu May 15, 2014 8:43 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 573
Location: Chicago, IL, USA
vegan_rossco wrote:
I've had a couple of interviews, had one yesterday but doesn't seem like enough hours and I have an ethical problem with it... It' was for an educational speaker at the zoo to guide visitors around and tell them about conservation etc.. But when I got there, I dunno man it wasn't nice seeing animals caged like that :/

Anyways it's nice to see you doing a bit of HIT dude :) and Christ!! That's super clean eating, you're putting me to shame lol! Ever thought about growing your own fruit and veg? It's bloody good fun man haha


Ah man, that's a shame. But, I am proud of you for passing it up. Honestly, many zoos, especially those that are for-profit, are terrible places. Much like with the circus, the animals are treated horribly, and often live in (far) less than preferable conditions. I couldn't do it either, speak to people about conservation, while knowing you are contributing to slavery. Plus, if you were depressed by what you saw out in the open, one has to wonder what goes on behind closed doors. :(

I would love to grow our own veggies/fruits. Man, I would love to give up city live and move to the country. Honestly, a pipe dream of mine is to move to the country, start a farm, and animal sanctuary, and just live off of the land. Wouldn't that be sweet? I'd also be strong as fuck bailing all that hay hahaha! How amazing would it be to know exactly what you are consuming, and that you are a direct outlet to the ending of suffering of harmless animals?

Don't sweat the jobs too much mate. You'll find something just right for you. In the meantime, enjoy the additional free time. I had stints of unemployment after school, which I actually really enjoyed. Got a lot of solid training done, learned about myself, and how to cook well - though that doesn't really come in handy now haha!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Fri May 16, 2014 9:15 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 573
Location: Chicago, IL, USA
Thursday, May 15, 2014:

Core Day - 3 Rounds, Rest 45 Seconds Between

1. Incline Reverse Crunch x 20
2. Russian Twist x 18 @ 25lbs
3. Side Plank w/ Rotation x 18*
4. Hanging Knee Raise x 18
5. Side Bends x 20* @ 45lbs

Fun training today, and went by quickly when executed with high intensity. So, I've legitimately put on 3 pounds over the last few weeks. Not sure if I am overeating, undertraining (haha), or just letting too loose on the weekends, and it's catching up to me. I'd love to hover around the 152 mark, but today I was at 155, down from 158 this past Monday. I'm used to gaining/dropping a few water weight pounds each week, but these few seem to have stuck on me permanently. Saw a photo of me from about 2 years ago, and realized how huge I used to be. Definitely have a lingering fear of gaining weight back. That's probably why I am a bit hesitant to allow myself to gain any muscle mass weight - as I see it as merely an increase in the number on the scale. Wish it weren't that way. Any tips on breaking the mental block?

I'd be cool with putting on muscle mass, but I don't want to be big/bulky. Spent too much money on clothes to get any bigger!

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Fri May 16, 2014 3:49 pm 
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Elephant
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Joined: Sat Nov 10, 2012 11:51 am
Posts: 1288
Location: wales
esqinchi wrote:
- as I see it as merely an increase in the number on the scale. Wish it weren't that way. Any tips on breaking the mental block?



hey buddy, try ignoring the scales for a few weeks and just use the mirror, the scales can literally drive you mental if your not careful, and as you said the body fluctuates alot depending on what youve eaten, what time of the day you weigh, how much exercise etc.....mirror is far more accurate in my opinion :D

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sun May 18, 2014 8:50 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 573
Location: Chicago, IL, USA
mrbear666 wrote:
esqinchi wrote:
- as I see it as merely an increase in the number on the scale. Wish it weren't that way. Any tips on breaking the mental block?



hey buddy, try ignoring the scales for a few weeks and just use the mirror, the scales can literally drive you mental if your not careful, and as you said the body fluctuates alot depending on what youve eaten, what time of the day you weigh, how much exercise etc.....mirror is far more accurate in my opinion :D


Thanks for the encouragement man. I'll take you up and leave the scale alone for a bit. In the mirror I look like I haven't changed much in the last month or so. Wish I weren't so affected by what I eat. I guess I should really plan more on what I eat when I have cheat meals.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sun May 18, 2014 9:00 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 573
Location: Chicago, IL, USA
Saturday, May 17, 2014:

Full Body Day

1. Bench - 3x12 @ 155lbs
2. Row - 3x15 @ 100lbs
3. DB Pullover - 3x15 @ 50lbs

4. Front Squats - 3x15 @ 70lbs
5. Squat Jumps - 3x15
6. Close Stance Deadlift - 3x15 @ 100lbs

7. Pullups - 3x12/10/10
8. Delt Raise - 3x10 @ 70lbs
9. Curls - 3x15 @ 55lbs

Good training yesterday, despite lack of rest. Our pup has been keeping us up with seizures the last couple days. In fact, we took her to the ER early this morning for the same reason. I thought we were going to lose her :( Anyhow, she's recovering ok now. Was pretty tired at the end of this, and almost bailed on that last set. Afterward I mowed the lawn (first time mowing since 1997), an cleabed the house up, which took all day. I could use an extra day off. Nice out today.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Tue May 20, 2014 5:49 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 573
Location: Chicago, IL, USA
Tuesday, May 20, 2014:

HIT Upper
(2 sets warmup, 5 reps; 2 sets working, to failure)

1. Bench x 21 / 18 @ 145lbs
2. Row x 21 / 20 @ 110lbs
3. Pullup x 10 / 8 @ BW
4. Front Raise x 30 / 20 @ 25lbs
5. Curl x 21 @ 50lbs (only one set)

This training felt great for the first two exercises, and then I totally crapped out at the pullups. Considering I can do three sets of 10-12 on a day with much greater volume, I was either weak today, or the first two exercises really sapped my energy. Sleep has been shitty for the last few days, so I'm sure that's a factor. Really felt nauseous towards the end of these sets. Was planning to do another of the curls, but I sat on the bench to rest and before I knew it I had been there for five minutes. Also, it's hot as hell here right now - from 65* this morning to 85* at 6pm. A/C is broken too, so that really sucks (humidity is awful here). Anyway, feel like shit, going to hit the shower, and make a salad.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Thu May 22, 2014 6:42 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 573
Location: Chicago, IL, USA
Thursday, May 22, 2014:

Leg Day

1. Sumo Squat - 3 x 12 @ 180lbs
2. Squat Jump - 3 x 12

3. Deadlift - 3 x 12 @ 165lbs
4. Lunge Kicks - 3 x 12*

5. Bulgarian Split Squat - 3 x 12* @ 70lbs
6. Lunge Jumps - 3 x 24

Took yesterday off to do some shit around the house. Holiday weekend, so we are having some people over on Sunday, which should be nice. Training today felt great. Deadlifts were solid, and the plyo stuff really revved up the heart rate. I did some playing around on the execution of the bulgarian splits, like leaning more over my knee than sitting back toward my heels. Seems like it targets different muscles (more quad this way), than the traditional way. Those are just so so good for balance work, which I have been neglecting as of late. Anyhow, feeling good. Sleep is good, food clean, etc. Now where's my weekend beers???? :lachmal:

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Fri May 23, 2014 3:07 am 
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VBB Moderator Powerlifter & Ultrarunner
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Location: Christchurch, New Zealand.
1997 aye, your lawn would have been quite long then?

So how often do you give yourself a chest meal?

Training looks good in here, jealous that you can sumo squat. Nice! Much planned for the weekend?

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Fri May 23, 2014 9:34 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 573
Location: Chicago, IL, USA
Mini Forklift Ⓥ wrote:
1997 aye, your lawn would have been quite long then?

So how often do you give yourself a chest meal?

Training looks good in here, jealous that you can sumo squat. Nice! Much planned for the weekend?


Ahha good one! This is actually the first lawn I've had since then - city dweller.

Cheat meal? Once per week. That's probably too often, but I've been eating so clean throughout the week that by the time the weekend rolls round I'm ready for an escape.

I've been doing the sumo squat in lieu of traditional squats, as I haven't a shoulder pad for my barbell, nor a mirror to watch proper form. Also, it makes racking the bar too difficult, and I worry about injuring myself from lack of view.

Weekend plans include mowing said lawn, again. Also, having some people over on Sunday for drinks and eats. Going to make some pretzels, and other snack stuff. Should be fun.

What about you? Heading out into the beautiful wilderness?

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sat May 24, 2014 12:52 pm 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 573
Location: Chicago, IL, USA
Saturday, May 24, 2014:

Upper Body / Core Day

1. Decline Bench - 3 x 12 @ 100lbs
2. DB Snatch - 3 x 12* @ 35lbs
3. T Row - 3 x 12 @ 100lbs

4. Incline Reverse Crunch - 3 x 20
5. Side Plank Crunch - 3 x 15*
6. Bicycle Abs - 3 x 50

7. Chin Ups - 3 x 12
8. Close Grip Incline Bench - 3 x 12 @ 70lbs
9. Squat Flip Press - 3 x 12 @ 100lbs

Solid training this morning. Surprised I could muster so many chin-ups. Maybe that's the Mentzer coming through haha. Sapped from all energy by the last set though, which was preceded by a 3 minute rest on the bench. Had a taste for nothing but fruit today so far, so I've consumed the following: 3 mango, 4 banana, 12 dates, 2 handfuls blueberries. That doesn't actually look like too much, so I'm going to pound some more. Hope everyone is having a good weeked. Having some people over tomorrow to eat/drink. Going to make the following:

- Soft pretzels
- Baba ganoush
- Taboulleh
- Potato salad
- Salsa
- Guacamole
- Flatbread giant veggie pizza with hummus sauce

Also beer. haha. I'll post up some pics of what we make.

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Sat May 24, 2014 1:39 pm 
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Elephant
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Posts: 1288
Location: wales
not had any of your food pics for a while, looking forward to seeing all that it sounds real good :D

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 Post subject: Re: Get Ripped or Die Trying
PostPosted: Tue May 27, 2014 10:10 am 
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Gorilla

Joined: Sun Nov 04, 2012 10:40 pm
Posts: 573
Location: Chicago, IL, USA
mrbear666 wrote:
not had any of your food pics for a while, looking forward to seeing all that it sounds real good :D


Dude, fully stuffed myself on Sunday, which dragged into Monday as well. Could literally feel the extra fluid retained in my extremeties! Here's a few pics of the stuff I made up. Not pictured was a roasted veggie pizza I put together.

I roasted up a ton of stuff (red onion, bell pepper, broccoli, brussels sprouts, zucchini, squash, sweet potato) for the topping on the pizza. I added some curry powder, garam masala, smoked paprika, and cumin. I wanted an Indian base flavor, because I wanted it to be more flatbread than pizza (though I formed the dough into a round shape). In the end, I realized I had roasted WAAAYYY too many vegetables for just one pizza (probably more like 3). So, my wife gave me the idea of putting the additional veggies in the food processor, and substituting the result for tomato pizza sauce. I added a small can of tomato paste for some added flavor, and the result was awesome!

Still full this Tuesday morning.


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Food.jpeg
Food.jpeg [ 60.71 KiB | Viewed 398 times ]

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