xdarthveganx Posted May 1, 2012 Share Posted May 1, 2012 (edited) Been vegan a long time (15 years), but I have been seriously ignoring my fitness for the last 3-4 years. I am getting back on my regimen so to speak. Looking to get in shape before my December graduation from college. I am graduating with my BA from University of Hawaii at Manoa in December. Here is a "before" shot I took this morning: http://img11.imageshack.us/img11/9067/img20120430073054.jpg Starting stats: 277lbsCurrent stats: 6'1" 274lbs, about 35% body fat. Goal: 200-210lbs, 10-15% body fat. Plan: 5 days on, 2 days rest (interspersed between workout days). Quick note: Today was not my first day training, I have been training lightly (mostly cardio) for the last couple weeks to ease into the process. Today was however my first day starting a 12 week regimen. Diet: 5-7 meals/day target 2200-2600 calories/day 64-80oz's of water per day. Day 1: LegsEach excercise was done as close to failure as I felt comfortable without a spot. 10 minute cardio warmup Leg Press3 warm up sets3 sets 12-15 reps Hamstring curl2 warm up sets3 sets 12-15 reps Lying hamstring curl3 sets 12-15 reps Leg Extensions2 warm up sets3 sets 12-15 reps Hack Squat3 sets 12-15 reps 10 minute cardio cool down Supplements: Breakfast meal replacement (with unsweetened almond milk) http://www.yerba-mate.com/graphics/Sale_Items/vega_small.jpg Pre-Workout (w/ water)http://cdn.livesuperfoods.com/media/catalog/product/cache/1/image/439x/a4e40ebdc3e371adff845072e1c73f37/s/e/sequel-vega-pre-workout-energizer.jpg (post workout protein (w/ water)http://cdn.livesuperfoods.com/media/catalog/product/cache/1/image/439x/a4e40ebdc3e371adff845072e1c73f37/s/e/sequel-vega-performance-protein.jpg (2 x a day after mealshttp://pics.drugstore.com/prodimg/86383/300.jpg Dinner last night: Quinoa salad with black beans and corn, topped with avocado, and Persian cucumber & tomato salad with fresh parsley and mint. Edited May 8, 2012 by xdarthveganx Link to comment Share on other sites More sharing options...
robert Posted May 1, 2012 Share Posted May 1, 2012 Hi Randall, Great to see you posting! I know you've been away from the forum for a while. I even took a year or two off from the forum to write my book and do other things. I made a return to the community on a regular basis in the winter. We have a whole new crew here, but it's a great group. All the best with your fitness goals! Sorry I missed you during your visits to OR. As you know, I'm in TX now and really like it here. Hawaii seems like an awesome place to go to school. I've only been for about a week at a time, but staying for years must be pretty fun. All the best. See you around. Robert Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 1, 2012 Author Share Posted May 1, 2012 Today: Chest & Triceps Cardio Warmup - 15 minutes Flat Dumbbell Press2 warm-up sets 10-15 reps3 sets 8-10 reps Incline Flyes (Dumbbell's) 2 sets 8-10 reps Straight arm pullover2 sets 10-12 reps Rope extension3 sets 10-12 reps Lying cable extension3 sets 10-12 reps Skull crushers 3 sets 10-12 reps Cool down - Cardio 15 minutes Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 2, 2012 Author Share Posted May 2, 2012 Rest day tomorrow. Apparently a rest day on my current program involves 30 minutes of cardio, haha http://www.youtube.com/watch?v=zFXczzxWwRU Link to comment Share on other sites More sharing options...
Vitality Posted May 2, 2012 Share Posted May 2, 2012 Great stuff so far mate, look forward to check out the continued progress, we both have similar goals! Nice video too btw. Link to comment Share on other sites More sharing options...
robert Posted May 3, 2012 Share Posted May 3, 2012 That avocado looks awesome. I'm eating them pretty much daily. You introduced me to that group, Dead Prez, on our trip up to Seattle one-time. Good stuff man. Wishing you the best with your goals! I still keep in touch with some of the old school members here. Talked to Potter on the phone today, see Zack every once in a while, and a handful of others when I travel or just via FB or Twitter. Anyway, have a great one! -Robert Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 3, 2012 Author Share Posted May 3, 2012 Great to hear from you Robert! I miss you buddy! Anyway, decided to do 40 minutes of cardio today instead of 30. Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 3, 2012 Author Share Posted May 3, 2012 (edited) Back & Biceps Workout Cardio15 min Reverse-Grip Pulldowns1 warm up set of 8-10 reps 3 sets of 8-10 reps Bent Over Barbell Row1 warm up set of 8-10 reps 3 sets of 10-12 reps Hyperextensions (Back Extensions)1 warm up set of 10-12 reps 2 sets of 10-12 reps Straight-Arm Pulldown7 sets of 10-15 reps Concentration Curls2 warm up sets of 12-15 reps, per arm 3 sets of 12-15 reps, per arm Dumbbell Alternate Bicep Curl3 sets of 12-15 reps, per arm Cable Curls3 sets of 15-20 reps, per arm Edited May 4, 2012 by xdarthveganx Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 4, 2012 Author Share Posted May 4, 2012 (edited) Due to a time crunch I had to cut my workout a little short today. It's finals week and I had a study session for a final exam. But I still managed to obliterate my lats and my biceps. Just had to forego my usual post workout cardio. Thought I would also post my current workout playlist for anyone interested. I put it on shuffle and this gets me PUMPED! (Coming soon) Edited May 4, 2012 by xdarthveganx Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 4, 2012 Author Share Posted May 4, 2012 Here is my workout playlist as promised: http://img402.imageshack.us/img402/3104/playlist1.jpg http://img854.imageshack.us/img854/4718/playlist2n.jpg http://img269.imageshack.us/img269/6739/playlist3r.jpg Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 4, 2012 Author Share Posted May 4, 2012 Current weight: 271.6 On another note, I seriously obliterated my biceps yesterday. They are super sore this morning, to the point that I can't fully extend my arms. Good thing I don't have to train them again for another 6-7 days. I've got ice on them now! Link to comment Share on other sites More sharing options...
vegan_rossco Posted May 4, 2012 Share Posted May 4, 2012 I fucking adore your workout playlist ahha Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 4, 2012 Author Share Posted May 4, 2012 It's coming off! http://img546.imageshack.us/img546/4304/weighti.jpg Link to comment Share on other sites More sharing options...
darcy Posted May 4, 2012 Share Posted May 4, 2012 It's coming off!Nice work, dude! Btw, awesome playlists Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 5, 2012 Author Share Posted May 5, 2012 Shoulders, Calves & Abs Cardio10 min Seated Dumbbell Military Press2 warm up sets of 12 reps 3 sets of 12 reps Side Lateral Raise1 warm up sets of 12-15 reps 3 sets of 12-15 reps Upright Barbell Row3 sets of 10-12 reps Superset: Crunches3 sets of 20 reps Seated Calf Raise3 sets of 20 reps Resume Normal Sets: Standing Calf Raises3 sets of 18-20 reps, 1 foot at a time Cardio15 min I am still super pumped and motivated but I am also exhausted. 5 days in training really hard on this 12 week program. Looking forward to my first real rest day tomorrow. Legs again on Sunday. Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 5, 2012 Author Share Posted May 5, 2012 So right now I am working out at the YMCA because it is almost free with my health insurance (about $100 a year). However I am super excited about my new gym opening up soon: UFC GYM Hawaii. Not only does the gym look like it's going to be amazing, the pricing is great, and I got the ultimate membership so I can start taking Jiu Jitsu classes again as well as Judo, Krav Maga, Mauy Thai etc. It opens in 2 weeks and I am super excited http://www.ufcgymhawaii.com/ Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 7, 2012 Author Share Posted May 7, 2012 Legs Workout Cardio10 minutes Superset: Leg Extensions2 sets of 30 reps Hamstring Curls2 sets of 20 reps Superset: Walking Lunges3 sets of 10 steps (was supposed to do 40 steps but I couldn't, I kept cramping after 10) Standing Leg Curl3 sets of 15-20 repsResume Regular Sets Leg Press (this sucked)3 sets of 50 reps Superset: Repeat Exercises 1 & 2 Leg Extensions1 sets of 30 reps Hamstring Curls1 sets of 20 reps Cardio20 minutes Week 1 down, only 11 weeks to go. Week 1 progress pics tomorrow morning, don't expect to see anything yet but I am going to track every week regardless. Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 7, 2012 Author Share Posted May 7, 2012 Chest & Triceps Workout Cardio10 minutes Flat Dumbbell Press1 warm-up set of 8-10 reps2 sets to failure in 6-8 reps Flat Bench Flyes3 sets to failure in 8-10 reps Incline Cable Flyes 2 sets to failure in 8-10 reps, 2 drop sets to failure (kept dropping by 10lbs, until failure on each) Cable Crossover2 sets to failure in 8-10 reps Tricep Cable Pushdowns 2 sets to failure in 16-18 reps, 1 drop set to failure Reverse Cable Pushdowns2 sets to failure in 16-18 reps, 2 drop sets to failure Super Sets: Skull Crushers3 sets of 10 reps Rockers3 sets of 10 repsResume Regular Sets Cardio15 minutes Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 7, 2012 Author Share Posted May 7, 2012 Week 1 progress pic as promised: http://img155.imageshack.us/img155/169/week1progress.jpg Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 8, 2012 Author Share Posted May 8, 2012 Rest day today, which means 40 minutes of cardio. Link to comment Share on other sites More sharing options...
darcy Posted May 8, 2012 Share Posted May 8, 2012 However I am super excited about my new gym opening up soon: UFC GYM Hawaii. Honestly, I cannot express how jealous I am right now. Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 9, 2012 Author Share Posted May 9, 2012 (edited) Shoulders Cardio15 min Dumbbell Overhead Shoulder Press2 warm up sets of 8-10 reps 3 sets to failure in 6-8 reps Machine Shoulder (Military) Press (One-Arm)2 sets to failure in 8-10 reps, 1 drop set to failure Superset: Side Lateral Raise3 sets to failure in 12-16 reps Side Lateral Raise (Starting behind back)3 sets to failure in 12-15 reps Resume Normal Sets: Dumbbell Shrug3 sets to failure in 12 reps Reverse Machine Flyes5 sets of 12-15 reps Cardio15 min Edited May 10, 2012 by xdarthveganx Link to comment Share on other sites More sharing options...
xdarthveganx Posted May 10, 2012 Author Share Posted May 10, 2012 However I am super excited about my new gym opening up soon: UFC GYM Hawaii. Honestly, I cannot express how jealous I am right now. Ya I am really stoked on it. I will probably be moving in a year for grad school and will have to look for a new gym, I doubt any new gym will stack up unfortunately. Link to comment Share on other sites More sharing options...
robert Posted May 10, 2012 Share Posted May 10, 2012 Randall, How are things going so far? I like seeing you do cardiovascular training after weight training. That is the best time for fat-burning, once carbohydrate stores are used up (after an hour or so) and the body has to call upon fat as fuel. As far as I'm concerned, and many others are concerned, doing cardio either first thing in the morning on an empty stomach or immediately following an hour or so of weight training is absolutely optimal for fat-burning. I'm happy to see you applying that method. I use it before a competition to burn fat too. Good stuff, man. You still doing any photography, especially nature photography out there in Hawaii? Have a great one man. Way to be committed to your training, your journal and your goals. All the best. -Robert Link to comment Share on other sites More sharing options...
darcy Posted May 10, 2012 Share Posted May 10, 2012 Ya I am really stoked on it. I will probably be moving in a year for grad school and will have to look for a new gym, I doubt any new gym will stack up unfortunately.Ya, I think you might be right... Funny, a few days before you posted that, I was reading an article about that gym. Maybe you'll get to meet BJ Penn at a grand opening or something Link to comment Share on other sites More sharing options...
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