Vegan Bodybuilding & Fitness

I trained abs today. I spent the full hour just on abs for the first time, perhaps ever. I've always combined abdominal workouts with other muscle groups such as back or legs, or anything else. I usually on spend about 15 minutes per workout on abs but today I gave them a full hour.

I started with 10 minutes of cardio and than it got abtastic.

I did a variety of exercises including;

Hanging Leg Raises

30
30
30

Yoga Ball sit-ups

30
30
30
30
30
30

Rope resistance crunches

15
20
20

More leg raises

50
40
35

Decline sit-ups

20
20
20

Machine crunches

30
25
25

Bench leg raises

25
25
25

Total time was about 1 hour and 15 minutes

_________________

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

Robert

I am soooooo happy to have found this site. I thought I was the only veg bodybuilder alive.

Thanks for keeping us updated in your progress.

_________________
Ryan D. Andrews, MS, MA, RD, CSCS, CISSN
http://www.precisionnutrition.com/membe ... y.php?f=79

Hey Ryan,

There are a bunch of vegan bodybuilders out there We're discovering new ones all the time, which is great!

You should post an introduction and tell us more about yourself.

Welcome!

_________________

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

I trained back and shoulders today.

I warmed up for about 10 minutes and then it looked like this:

Back

Lat pull-downs
70 x 20
80 x 15
80 x 15

Pull-ups
10
8
12

Reverse Grip Pull-Downs
120 x 15
120 x 15
120 x 15

Hyperextensions
20
20
20
20
20
20

Cable rows
120 x 20
160 x 16
140 x 20


Shoulders

Machine overhead press
90 x 10
90 x 10
90 x 10
90 x 10

Military Press
95 x 3
95 x 5
bar x 12
bar x 13

Lateral raises
20 x 15
20 x 15
20 x 15

Shrugs
130 x 15
150 x 12
130 x 15
110 x 15

It was about one hour long exactly.

Then I flexed and ate Thai Food with davidtarrfoster. And then we had Vega.

_________________

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

Today I trained Chest, Triceps and Biceps.

I warmed up for about 10 minutes and then got after it.

Chest

Push-ups
25

Bench Press
95 x 20
95 x 20
135 x 10
185 x 5
205 x 5
225 x 1

Decline Bench Press
185 x 6
185 x 8
185 x 9
185 x 9

Pec-Deck Machine
110 x 8
90 x 12
90 x 12
90 x 12

Dips
Bodyweight x 12
Bodyweight x 15
Bodyweight x 15

Triceps

Skull Crushers with narrow grip presses supersetting each set
60 x 12 + 8 presses
60 x 12 + 8 presses
60 x 12 + 8 presses
60 x 12 + 8 presses

Overhead Triceps extensions (two handed)
65 x 8
55 x 10
55 x 10
50 x 10

Biceps

EZ Bar Biceps Curls
30 x 10
30 x 10
30 x 10

Hammer Curls
35 each hand x 10
35 each hand x 10
30 each hand x 10
30 each hand x 10

Concentration curls
25 each hand x 10
25 each hand x 10
25 each hand x 10
25 each hand x 10

Done in about 1 hour 15 minutes. Then, like last night, davidtarrfoster and I ate Thai food, and had Vega.

Tomorrow is a rest day.

_________________

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

You must have some sort of weakness in your hamstrings and arse, possibly the abs as well that cause you to reinjure your back constantly. I'd advise you to see a good trainer with a kineseology background to get your back straightened out. Something is wrong with your body if you can't squat, as it is a normal movement that the body should be able to do without injury. Glad to see you're still working hard though!

Regards,

Sensless

_________________
I'm no expert, I just like to train.

Yeah man, I'm back on track and gaining pounds too! I wish my back problems would go away. Sqauts and Deads are some of my very favorites.

I'll see what I can do, but I'm working on strengthening my weaknesses right now

Thanks for keeping me on my toes, I'm at the gym on a regular basis, even if it means getting up early and training in the morning before heading out of town all day. I'm getting it done.

_________________

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

I trained legs today and it was pretty intense.

I didn't train totally heavy, but did lots of deep reps and I found myself laying on the ground trying to breathe between sets. So I know I was working hard. davidtarrfoster was concerned and made me take my sweatshirt off so I could breathe easier I love pushing myself hard on legs to the point where I am almost crying

Anyway, warmed up for 8 minutes on a cardio machine and then started.

Leg Press
90 x 25
180 x 25
270 x 15
360 x 15
360 x 15 narrow foot position
360 x 15 narrow foot position

Hack Squats
90 x 12
180 x 12
230 x 10
230 x 8

Lunges
90 x 22
100 x 22
110 x 22
80 x 22

Calf Presses
225 x 30
225 x 30
225 x 30
225 x 30

It was completed in about an hour and I was exhausted. Then I got two big burritos and I'm about to have some Vega (and I still have one burrito to finish).

Good times I better stretch because my A$$ is going to hurt the next couple of days.

_________________

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

Ha! That's not working hard, working hard is puking between every set , just kidding! Your workout does sound intense, it didn't hurt your back at all did it?!? Be careful Robot Chicken!


No wonder you've gained ~10 lbs since Vegan Vacation!


Too bad you only have David around if you want your glutes massaged .

_________________
http://veganfarmgirl.blogspot.com/

Trust me. I was working hard. No puking, but I know I got close. It sucks that I couldn't train hard during Vegan Vacation. I was ill, getting over a cold, super stressed out, and just tired and worn out. But, you still saw me push 270lbs on a decline bench, when I only weighed around 170 at the time

It sounds like you're judging davidtarrfoster's glute massaging abilities without having experienced it. Or did you and were not satsfied with his work? I love the feeling of a sore butt, legs, and now especially calves. I'm not sure why, but I love the sore calf feeling

Time to update my log.

_________________

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

I forgot to update my training log the past couple of days. I had late evening workouts and tons of e-mails to reply to and didn't quite get to the log update.

So, two days ago I trained abs for a hour.

I don't recall exactly what I did, but I think it went something like this.

Warm-up for 10 minutes.

Exercise ball crunches
5 sets of 30 reps

Hanging Leg Raises
5 sets about 8-12 reps each

Machine crunches with weight
50-70 lbs for 5 sets of 30 reps

Cable Crunches
5 sets 25 reps using the full stack of weights

Leg raises
5 sets of 30 reps

Lyling Leg raises (from bench)
5 sets of 20 reps

Abs are still sore 2 days later (of course due to DOMS).

I'm happy to be spending a full hour on abs each week

_________________

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

Last night I trained Chest, Triceps and Biceps.

It was something like this:

Warm-up for 10 minutes

Incline Bench Press
bar x 20
bar x 20
115 x 10
115 x 10
115 x 10
115 x 10

Decline Bench Press
135 x 10
185 x 6
205 x 6
205 x 6

Incline Dumbbell Flys
40 each hand x 15
50 each hand x 12
55 each hand x 12
60 each hand x 10

Triceps

Dips
Bodyweight x 15
Bodyweight x 15
Bodyweight x 15
Bodyweight x 15

Rope Pull-downs
30 x 15
30 x 15
30 x 15
30 x 15

Rope Triceps overhead extensions
30 x 15
30 x 15
30 x 15
30 x 15

Biceps

High Pulley Biceps curls
25 each hand x 15
25 each hand x 15
30 each hand x 15
30 each hand x 15

Concentration curls
25 each hand x 10
25 each hand x 10
25 each hand x 10
25 each hand x 10

Seated hammer curls
30 each hand x 7
20 each hand x 10
20 each hand x 10
20 each hand x 10

All done, did a bit of flexing and weighed in at 182.

Came home ate 2 burritos and a protein drink and weighed in at 183.5.

I was 173 last month so it is pretty encouraging

_________________

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

I trained back and shoulders today. I went a little something like this:

Warm-up for 10-12 minutes on cardio machine.

Back

Lat pull-downs
70 x 20
70 x 20
80 x 15
90 x 12

Pull-ups
10
8
8
8

Hyperextensions
30
30
30
30

Cable rows
120 x 20
140 x 15
160 x 15
180 x 15

Shoulders

Seated Lateral Dumbell Raises
15 each hand x 15
15 each hand x 15
15 each hand x 15
15 each hand x 15

Front Dumbbell Raises
20 each hand x 15
20 each hand x 12
20 each hand x 10
25 each hand x 8

Barbell Shrugs
135 x 20
135 x 20
185 x 15
205 x 15

Machine Overhead Presses
60 x 15
70 x 10
70 x 10
80 x 10

Shrug Rows (shoulders and back)
135 x 15
155 x 15
155 x 15
135 x 15

All done in about 1 hour 15 minutes.

Then ate 2 burritos and had Vega.

_________________

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

I trained legs today and it was great!

I started with about 10 minutes of cardio and then got down to business.

Normally I finish with lunges but tonight I started with lunges.

I did 2 sets of about 20-40 reps without any weight and then a set with the bar on my back.

Lunges
95 x 20
65 x 40
65 x 40
65 x 40
65 x 40
65 x 45

Leg Extensions (one leg at a time)
30 x 15
30 x 15
30 x 15
30 x 15

Leg Press machine (narrow foot position)
120 x 15
180 x 15
200 x 20
200 x 20

Leg Extensions (both legs together)
60 x 15
60 x 15
60 x 15
60 x 15

Seated Hamstring Curls
70 x 20
80 x 20
80 x 20
80 x 20

Seated Calf Extensions
180 x 25
180 x 25
180 x 25
180 x 25
180 x 30

Standing calf raises to cool down.

The session lasted about 1 hour 15 minutes. Then I walked another 10 minutes to the burrito place and back to keep my legs moving and my stomach full

_________________

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

Rob, how much do you weigh about now? You seem to be back in the groove of lifting several times a week.