Vegan Bodybuilding & Fitness

I am currently 5'10" 215lbs. My goal is to be strong and look awesome. My methods can be very unorthodox, I don't follow a program or any strict principles.

I currently only have access to weights 2 days a week, this often results in full body workouts or two-a-days.

(Format note: I will write weight, No. setsx no. reps. For example bicep curl: 500kg 5x10)
Day 1
session 1 10AM :

Squats:
warm up:
60kg 2 x10
80kg 2 x 10
140kg 3 x 5

front squat:
140kg 3 x 1

Leg Extension:
55kg 4 x15

Leg curl:
35kg 1 x10
40kg 1 x10
45kg 1x10
55kg 1x 15

Ab wheel:
4 x 20

Session 2 11PM
Wrestled for an hour with a cougar

Day 2
Session 1 10 AM

Bench press

60kgs 2x10
80kgs 2x 10
95kgs 3x5
Cut my hand on the rack on the last set.

Overhead press:

60kgs 2x8
80kgs 1x5
50kgs 1x15

Lateral Raise
10kg 2x 15

Shrugs
100kg 4x 15

Skullcrushers:
30kg 3x10
1x6

Session 2 5PM
Bent over row:
50kg 2x10
80kg 1x10
100kg 1x8
105kg 3x5
70kg 1x30

Straight-leg Deadlift
110kg 2x15

Hammer curl
20kg DBs 3x8

Reverse curl:
30kg 1x 15

neck work, stretching

Holy crap, you people have been busy! I had to dig for ages to find my own log!

Looks like my contract ended for work, so I am unemployed now! boohoo.

I decided to let off steam with some clean and push press.

(Warm up: 60kg squats + walking lunges, DB row.)

C&PP 60kg x5
80kgx3
90kgx1
95kgx1
100kgx1
105kgx1 (Really ugly)
110x0
90x1x17 (aiming for 20)

Ab wheel: 4x10
DB side bend: 30kg 2x15

I wonder if anyone actually reads this... I will add some diet information just for future reference:

Morning- Kimchi- A large handful in a bowl with several large glugs of olive oil
Lunch- 3 avocados+5 bananas.
Snack- Bananas+ peanut butter
Evening- mixed salad+ nuts+ olive oil based dressing. Tempeh with mixed fried veg (lots of coconut oil).
+Lots of beer
1-3 times a week I will prepare a giant bowl of rice and beans, cover it in chilli sauce and oil and not do anything until it is finished.

Tarzan wrote:I wonder if anyone actually reads this...

I'm reading it, and I'm applauding your use of coconut oil. Ain't it great? I love it, especially since it's the one oil out there that helps balance the adrenals. That's important when your body is freaking out on a regular basis from rigorous physical stress, even if it is eustress. Try adding a tablespoon of softened coconut oil to fruit smoothies. It'll improve the flavor, you'll stay full longer, and your coat will be shiny and glossy.

I tried kimchi for the first time last week and decided to stick with sauerkraut. Maybe I got hold of a bad recipe, don't know. Do you make your own?

You're using kilograms. What part of the world are you sweating in?

Baby Herc

Totally, baby herc! Cold-pressed coconut oil is one of the most important things in my diet. If i didn't have those healthy fats supporting my hormone levels I would just burn out and be a fat lump of crap. Does it blend well into a smoothie? I have never tried that but I don't have a blender anymore to try it.

I do make my own kimchi, sauerkraut, sauerruben, soured beets etc. All ingredients come from my garden and are 100% organic. If you make your own you can play around with the ingredients as you like, I consider kimchi my secret weapon against colds, flu and bugs. After reading 'Wild Fermentation' By Sandor Katz I have been on a massive buzz for fermentation, it is such a cool thing to play around with and makes all plant foods that much more nutritious and interesting.

Thanks for your interest

I love a bowl of kimchi and rice! It puts a smile on my face

Yes people read this stuff just many don't say anything I guess.

Glad to see you started a log I think they're interesting, and sometimes very educational, although I'm one of those that doesn't say a whole lot. lol

Am I the only one who doesn't know what kimchi is?

How are you so big with only working out 2 days a week and doing full body?

Kimchi is a korean vegetable ferment, often containing chinese cabbage, radish and a spice paste of Chilli, Garlic and ginger.

Cown wrote:Am I the only one who doesn't know what kimchi is?

How are you so big with only working out 2 days a week and doing full body?

Sometimes "more" is not necessarily "better". I'm doing HST right now which basically requires me to do a full body work out 3x's per week (Mon, Wed, Fri). I could tailor it to doing full body only 2x's per week and still get good results, or I could split between upper and lower body instead of fully body (eg upper in AM/lower in PM) on a given day. Still yet I could do upper on Mon and lower on another day of the week. You can even split upper into morning/evening to get more sets in, etc, etc.

You don't have to work out 6x's per week to gain consistent muscle. But it is the preference of a lot of folks these days partly because I think it keeps your metabolism racing.

I got bored so I did some bodyweight work.

1 arm pushups
3x8 each

Pistols
4x20 each

burpees with tuck jump and clap pushup
Pyramid 1,2,3...10 and back down.

Now I'm eating some dates and coconut milk, feels good.

HorseSense wrote:

Cown wrote:Am I the only one who doesn't know what kimchi is?

How are you so big with only working out 2 days a week and doing full body?

Sometimes "more" is not necessarily "better". I'm doing HST right now which basically requires me to do a full body work out 3x's per week (Mon, Wed, Fri). I could tailor it to doing full body only 2x's per week and still get good results, or I could split between upper and lower body instead of fully body (eg upper in AM/lower in PM) on a given day. Still yet I could do upper on Mon and lower on another day of the week. You can even split upper into morning/evening to get more sets in, etc, etc.

You don't have to work out 6x's per week to gain consistent muscle. But it is the preference of a lot of folks these days partly because I think it keeps your metabolism racing.

I used to do full body workouts every time I went to the gym, I'm a fan of them. I do splits between upper and lower now, but I was under the impression that full body is good for toning, not for building?

Cown wrote:I used to do full body workouts every time I went to the gym, I'm a fan of them. I do splits between upper and lower now, but I was under the impression that full body is good for toning, not for building?

As long as you have the CNS capacity and energy levels to endure a full body work out at least more than once a week, there's nothing to keep you from building muscle just like any other program, given diet and rest/sleep are in check.

The toning vs building aspect lies within how many reps you do per exercise. I never stray from the 15-3 rep range, as that's where the building is for me, with upper reps more for toning and lower more for strength. 5 rep range is the "magic pill" for me, yet has a drawback as my joints and ligaments begin to suffer after a while, which sends me back to the 15-10 rep range for a while.

This is why HST is so great for me because it incorporates all these factors in the basics of the program.

Exactly what horse said!

An INTENSE full body work out two days in a row is not going to be possible for most people. I have to make compromises every week. For example, one week I will sacrifice doing any hard back work for going hard with squats. Sometimes I will sacrifice both just to get a kick out of doing both. Sometimes I will blast at leg training and be so weak the next day i will not be able to spark up some bicep curls!

I do full body 2-3 times a week and am stronger in each excercise every time i enter the gym, whether it be increased reps or weight. I love it. My schedule is usually:

Heavy full body
Arms/calves and maybe some core
Rest/light cardio if possible

And repeat in that order.