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Jub, a Vegan in the Gym


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YUM!

 

You thinking of building your own website then?

 

Yeap, have found it interested and hopefully over time I get some new skills!

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So last 13 days in USA have been insane, have been going all out on partying/site seeing with friends from back home. In terms of exercise the only stuff I have done is the walking around seeing the sites of Vegas/LA and San Fran. But I managed to eat Vegan at all the places we went to which was awesome, even if it meant a garden salad with fries a lot.

 

Friends headed to the East Coast yesterday morning, so I went straight to the gym yesterday evening. Lifted weights for 40 mins (did not push it and surprised myself by running 30 mins on the treadmill comfortably (not a fast pace).

 

This evening I am jumping on a bus to Portland (17 hour journey) where I will stay for a week before arriving in Vancouver. Really looking forward to Portland, have only herd great things (if any VBB members want to meet up, let me know!).

 

Will be looking to get some solid cardio in while I am there!

 

Hope everyone out there is awesome, I will catch up over time on everyones progress!

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So Portlands cardio has been purely walking, lots of it. Did a hike yesterday which was a good change.

 

WOW! There is so many vegan options here, you literally can walk down any street and before long you will stumble across a shop that clearly states what vegan items are on there menu. There a also a bunch of vegan cafes/restaurants too which is awesome.

 

There is a food cart (1st photo)I have been to 3 times now for a yummy vegan burrito, here is the zucchini one (2nd photo). 3rd photo is of the vegan mini mall, personally it was below my expectations, but its got such a good foundation they can make it a real hit!

 

http://img708.imageshack.us/img708/4197/img0528aty.jpg

 

http://img580.imageshack.us/img580/1491/img0531po.jpg

 

http://img109.imageshack.us/img109/7803/img0573b.jpg

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Have finally made it to Vancouver!!! Awesome time in Portland and Seattle. Gutted I didnt make it to PlantFit PDX while there, but no doubt I will be back. Portland really is the Vegan capital of the world!

 

Arrived in Vancouver Tuesday night, walked roughly 30km yesterday getting everything set up. Having a chill day today, but then tomorrow I am back to working out.

 

Looking forward to writing workouts etc. here with consistency again!

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You walked 30km, wow! How long did that take you, would have to be about 6 hours or so no?

 

Enjoy Vancouver, it's an amazing place !!

 

Yea bout 6km, wasnt keeping track until I got home and worked it out! Got Bank account, sim card, and SIN sorted out though so big win.

 

Went to the Steve Nash chain of gyms today, think I will stick with them, good price line (better than Aussie), good equipment and convenient. They did a quick body composition test, just one where you stand on the scales etc but that body % seems pretty low.

 

http://img818.imageshack.us/img818/6415/photo5qs.jpg

 

Also bought some MyVega today, wholly! Its the tastiest protein shake ever.

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2 proper workouts completed at the gym, still working out what all the equipment is, and will get into a proper routine next week.

 

Will now be working in pounds!!!

 

Day 1:

Lateral Fly: 20 x 8, 25 x 8, 25 x 10, 25 x 10, 25 x 10

Skull Crushers: bar x 12, bar x 12, bar+10 x 12, bar+10 x 12, bar+10 x 12

Bench Press: bar x 8, bar+10 x 18, bar+10 x 8, bar+20 x 8, bar+20 x 8

Pec Fly: 40 x 8, 40 x 8, 40 x 8, 45 x 8, 45 x 8

Calf Raises 120 x 8, 140 x 10, 140 x 10

 

Day 2:

Arnold Press: 25 x 4 (each arm), 25 x 8, 25 x 8, 25 x 8, 25 x 8

Calf Raise: 140 x 10, 140 x 10, 140 x 10, 140 x 10, 140 x 10

Seated Row: 30 x 10, 75 x 8, 75 x 8, 90 x 8, 90 x 8

Seated Chest Press: 50 x 8, 65 x 8, 65 x 8, 80 x 10, 95 x 10

Skull Crushers: Bar x 10, bar+10 x 10, bar+10 x 10, bar+20 x 10, bar+20 x 10

Assisted Dips: 70 x 10, 70 x 10, 70 x 10, 55 x 10, 55 x 10

Arm Extension: 20 x 10, 40 x 10, 40 x 10, 50 x 10, 50 x 10

And a lil bit of ab work.

 

Cooked for the first time in roughly 10 weeks tonight, made fried rice - very rusty but its dinner for next few days haha

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Another gym session complete, bought a bike today, so will be using that heaps Im sure, its roughly 4km to the gym each way from where Im staying so its a good warm up and warm down

 

Lat Pulldowns: 70 x 10, 80 x 10, 90 x 10, 90 x 10, 90 x 10

Leg Extension: 75 x 8, 90 x 10, 105 x 12, 120 x 12, 135 x 12

Calf Raises: 140 x 10, 140 x 10, 140 x 10, 150 x 10, 150 x 10

Lying Leg Curl (this one feels awkward for me): 60 x 8, 70 x 8, 70 x 8, 70 x 8, 80 x 10

Also did another exercise I cant remember name of and some ab work.

 

Am going to work on adding some good middle back exercises tomorrow. Anyone got personal favourites?

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Am going to work on adding some good middle back exercises tomorrow. Anyone got personal favourites?

Rows for me, braced ones lying down on a bench or cable rows seem to hit the mid back quite nicely.

 

Yep, that protein is tasty!

 

Cheers, I think I will go with cable rows, couldn't find a place to do cable rows originally until I had already changed!!!

 

I actually would be happy drinking Vega all day, the budget wont allow that tho haha.

 

I don't know why I've never seen this log before but its awesome, really interesting stuff. I definitely need to take a trip over to the U.S sometime ahha

 

Cheers Ross, I changed the title the other day, maybe thats why

 

US is awesome! Make it happen!

 

Today was a open membership day or something at the gym so it was a mad house!

 

Bench Press: bar + 10 x 8, bar + 20 x 8, bar + 30 x 8, bar + 30 x 8, bar + 30 x 8 (will be improving this regularly)

Arnold Press: 15 x 8, 30 x 6, 30 x 6 (really struggled in this today)

Seated Row: 75 x 10, 90 x 8, 60 x 15, 60 x 15, 60 x 15 (decided to lower weight and increase reps as it felt like it was really hitting th back with higher weight, focused on technique)

Lat Fly: 10 x 8, 20 x 8, 20 x 8, 20 x 8 (enjoy doing these)

Pec Fly: 45 x 8 (5 sets, this movement feels so weird to me)

Incline Press: 60 x 8, 75 x 8 (3 sets), 90 x 8 (good way to finish up)

 

Then went for a small run after getting home, stopped and did some dips at the benches from time to time

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So its now June, and after a fail last month (skipping drunk is hard!) I am ready to do the skipping challenge. Here it is below:

 

http://imageshack.us/scaled/medium/543/98583395.jpg

 

 

2 more workouts since last up date, with a rest day yesterday.

 

31st June, went to the premium Steve Nash Gym, was massive with a lot of equipment, some which I hadnt seen before.

 

Mid Row: 85 x 12, 94 x 12, 103 x 12, 111 x 12, 120 x 12

Seated Row: 70 x 12, 70 x 12, 85 x 8, 100 x 8, 115 x 8

Shoulder Press: 49 x 20, 55 x 12, 59 x 12, 62 x 12, 66 x 12 (to fail on last set)

Leg Press: 160 x 8, 200 x 15, 20 x 15, 280 x 15, 300 x 15

Lat Pull Down: 60 x 8, 90 x 12, 105 x 6, 105 x 6, 105 x 6

Chest Press: 30 x 8, 40 x 10, 50 x 10, 50 x 8, 50 x 8 (to fail on last set)

Leg Extension: 69 x 12, 78 x 12, 86 x 12, 95 x 12, 107 x 15

Calf Extension: 40 x 12, 60 x 12, 80 x 12, 140 x 12, 180 x 12

 

1st June = Rest day

 

2nd June

Lat Pull Down: 60 x 8, 80 x 12, 80 x 12, 90 x 12, 90 x 12

Seated Row: 40 x 8, 60 x 12, 60 x 12, 70 x 12, 70 x 12

Skull Crushers: Bar x 12, Bar+10 x 12, Bar+10 x 12, Bar+15 x 12, Bar+15 x 12

Lat Fly: 15 x 8, 20 x 12, 20 x 12, 25 x 12, 25 x 12

Incline Press: 60 x 8, 75 x 12, 75 x 12, 90 x 8, 90 x 8

5 mins on abs

 

Just looking at these two sessions, seeing the difference between the seated rows. Shows me that you need to leave the ego at the door, your mate at another gym might be saying X, and you want to do X, but can only do Y. You may actually be stronger if you were in the exact same piece of equipment (all the brands are so different)

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2 more sessions complete, and a rest day today. Going to look into this cluster sets business, think it might be ideal for me.

 

June 3rd:

Leg Press: 200 x 12, 240 x 12, 280 x 12, 300 x 12, 300 x 15

Mid Row: 85 x 8, 111 x 12, 111 x 15, 120 x 12, 120 x 11 (fail)

Overhead Press: 30 x 8, 70 x 12, 70 x 12, 65 x 12, 75 x 12

Arnold Press: 15 x 8, 20 x 8, 22.5 x 8, 22.5 x 10, 22.5 x 12

Hip Adduction: 40 x 8, 85 x 12, 115 x 12, 130 x 12, 145 x 12

Hip Abduction: 40 x 8, 85 x 12, 115 x 12, 130 x 12, 145 x 12

Calf Extension: 80 x 8, 100 x 12, 140 x 12, 160 x 12, 180 x 12

 

First time doing the hip exercises, was a weird feeling!

 

June 4th: This was 1st time I tried cluster sets, felt good, so will look into them more.

 

Lying Leg Curls: 40 x 8, 70 x 12, 70 x 12, 80 x 12, 80 x 8

Leg Extensions: 45 x 8, Cluster set -> 90lb, 10 sets of 4 reps w/ 20secs rest

Incline Press: 45 x 8, Cluster set -> 90lb, 10 sets of 4 reps w/ 20sec rest

Calf Raises: 90 x 8, Cluster set -> 180lb, 6 sets of 6 reps w/ 20sec rest

Abdominal Machine: 30 x 8, 50 x 12, 50 x 12, 60 x 12, 60 dx 12

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Hi Jub,

 

Wee tip...

 

Another nice technique is 1 1/4 reps, works really well on machine isolation movements, for example, with Leg Extension's, extend your legs into the fully contracted position, hold, then lower only a 1/4 of the way, pause, then extend your legs into the fully contracted position again, hold, then lower back to the starting position. You'll need to reduce the weight by about 20% of what you'll normally use, however you'll be pleasantly surprised by the far greater level of congestion with your muscles.

 

With compound movements, perform the extra 1/4 in the stretched position, for example on incline presses, lower the bar/handles to the bottom stretched position, then drive the weight up only a 1/4 of the way, slight pause, then lower back down to the bottom again, slight pause, then drive to the top position. Again the weight will need to be slightly lighter, however the bodybuilding effect you'll find will be greater.

 

Enjoy

Rob

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Keep up the good work kiwi, enjoy your weekend too. Much planned?

 

Cheers bro, will do! Watched the All Blacks and Bulldogs last night! (12.30am - 4.30am) Such a bad time zone for it here haha. Hoping to go play some beach volleyball today, if not at least do the Grouse Grind tomorrow!

 

Hi Jub,

 

Wee tip...

 

Another nice technique is 1 1/4 reps, works really well on machine isolation movements, for example, with Leg Extension's, extend your legs into the fully contracted position, hold, then lower only a 1/4 of the way, pause, then extend your legs into the fully contracted position again, hold, then lower back to the starting position. You'll need to reduce the weight by about 20% of what you'll normally use, however you'll be pleasantly surprised by the far greater level of congestion with your muscles.

 

With compound movements, perform the extra 1/4 in the stretched position, for example on incline presses, lower the bar/handles to the bottom stretched position, then drive the weight up only a 1/4 of the way, slight pause, then lower back down to the bottom again, slight pause, then drive to the top position. Again the weight will need to be slightly lighter, however the bodybuilding effect you'll find will be greater.

 

Enjoy

Rob

 

Thanks for the tips Rob, been enjoying your input in the forums! I shall give this a whirl next time at the gym and see how it goes!

 

June 5th = day off.

 

June 6th:

Calf Raises: 80 x 8, Clusters sets 180 pounds 6 reps, 6 sets, 20 seconds rest

Leg Extensions 75 x 8, Cluster sets 135 pounds, 4 reps, 10 sets, 20 seconds rest.

Bench Press: Bar x 8, Bar+30 x 8, Bar+30 x 8, Bar+30 x 8, Bar+30 x 8,

Assisted Dips: 85 x 8, Cluster sets 55 pounds, 5 reps, 7 sets, 20 seconds rest

Ab work = 5mins

 

June 7th:

Incline Press: 45 x 8, Cluster Sets 90 pounds, 4 reps, 10 sets, 20 seconds rest

Seated Row: 40 x 8, Cluster Sets 80 pounds, 4 reps, 10 sets, 20 seconds rest

Lat Pull Down: 40 x 8, 90 pounds, 4 reps, 10 sets, 20 seconds rest

Standing Calf Raises (1st time doing these): 45 x 8, 105 x 8, 150 x 8, 180 x 8, 210 x 8

Arnold Press: 10 x 8, 25 x 8, 25 x 8, 25 x 10, 25 x 10

Lat Fly: 10 x 12, 20 x 12, 20 x 12, 20 x 12, 20 x 15

Alternating Lat Raises: 10 x 8, 10 x 8, 10 x 8, 10 x 8

Pec Fly: 20 x 8, 35 x 10, 45 x 8, 45 x 8, 45 x 8

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I'm gonna watch the replay of the AB's today, meant to have been a good match? I was out at the Banff World Mountain Film Festival last night so I missed it!

Wasnt the prettiest match to watch a??? Hopefully we can clean them up this weekend. Surprised Hansen stuck with the same starters

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June 8th: 3 hours of beach volleyball, 1st time playing it, going to try make it a regular occurance.

June 9th: Walking around Italian Day for a few hours, if that counts???

 

June 10th:

Pec Fly: 25 x 8, 45 x 10, 45 x 8, 45 x 8, 50 x 8

Incline Press: 45 x 8, 90 x 8, 90 x 8, 90 x 8, 90 x 10

Dip Machine: 50 x 8, 95 x 8, 95 x 8, 95 x 8, 110 x 8

Bench Press: 35 x 8, 65 x 8, 65 x 8, 65 x 8, 65 x 10

Dumbbell Shrugs: 20 x 20, 30 x 20, 30 x 20, 30 x 20, 30 x 20

Seated Calf Raises: 110 x 8, 180 x 15, 180 x 15

 

June 11th: Had to catch up on my skipping for a few days, 1450 skips in 20 mins or so.

 

June 12th:

Seated Row: 50 x 10, 90 x 8, 90 x 8, 90 x 8, 100 x 8

Dumbbell Shrugs: 35 x 20, 35 x 20, 35 x 20, 35 x 20

Incline Press: 50 x 8, 105 x 8, 105 x 10, 105 x 10

Seated Chest Press: 65 x 8, 95 x 8, 95 x 8, 95 x 8

Assisted Dips: 70 x 8, 55 x 8, 55 x 8, 55 x 8

Arnold Press: 20 x 8, 20 x 8, 20 x 8

425 Skips

 

Finally timed it, takes 15 mins each way to get to the gym so thats a sneaky 30mins of cardio

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Wasnt the prettiest match to watch a??? Hopefully we can clean them up this weekend. Surprised Hansen stuck with the same starters

You're right, there were some good moves in there though. I thought Nonu had a decent game ~ this weekend should be good!

 

Nice work with the training, 1,450 skips wow. How do you count them?

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Wasnt the prettiest match to watch a??? Hopefully we can clean them up this weekend. Surprised Hansen stuck with the same starters

You're right, there were some good moves in there though. I thought Nonu had a decent game ~ this weekend should be good!

 

Nice work with the training, 1,450 skips wow. How do you count them?

 

Yea, awesome how he always stands up! Thought on Coles? Went to same college as him, played some games with him at lunch times back in the day (he's a few years older), he was always so far ahead of everyone else.

 

I just count them in my head haha, go in 50's otherwise I go 57,58,59,70,71 without thinking lol

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June 13th: 450 skips, getting way better!

June 14th: no gym and no skipping. Woke up at 2.30am to watch rugby league after crashing at 11pm, then went straight to work, got home at 6pm and have had a few hours sleep but need more!

 

June 15th: GONNA BE EPIC!

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June 15th Epic workout session, was feeling good.

Weight= 66.2kg

 

Bench Press: 35 x 8, 65 x 8, 75 x 8, 75 x 8

Skull Crusher: bar x 10, bar+10 x 10, bar+10 x 12, bar+10 x 12

Dip Machine: 60 x 8, 110 x 8, 110 x 8, 110 x 12

Lat Pull Downs: 70 x 8, 100 x 8, 100 x 8, 100 x 8

Pec Fly: 30 x 8, 45 x 8, 45 x 8, 50 x 8

Lat Fly: 20 x 12, 25 x 12,12,12

Alternating Lat Raises: 10 x 16, 10 x 20, 10 x 20, 10 x 20

Shrugs: 70 x 20, 70 x 20, 70 x 20, 70 x 20

 

The played a few hours of beach volleyball!

 

June 16th:

Leg Extension 75 x 8, 135 x 8, 150 x 8, 165 x 12

Leg Press: 150 x 8, 240 x 12, 260 x 12, 260 x 12

Seated Calf Raises: 120 x 8, 180 x 12, 180 x 12, 180 x 12

Squats: 8, 70 x 8, 120 x 10, 120 x 12

 

June 17th: 1000 skips

 

Been struggling to keep up with skipping, having to make up days but still within reach.

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