VeganEssentials

Lots of people have raised vegan kids from birth and done an exceptional job, it's more than possible with a few books on the subject out there. No kids for me, so I'm not great for advice on how to do it, but I know there are a lot of vegan parenting resources out there. Cats and dogs can also be vegan, dogs overall are VERY easy to change to a vegan diet, cats a bit more tricky but can be done with the right foods. Both require specific nutrition for ideal health, so make sure that if you try it, you use vegan cat/dog foods that are nutritionally complete (such as Ami, Evolution Diet, Hoana, etc.) to ensure that things are being done properly to avoid deficiencies.

Quick leg day, was supposed to be a good chest day as well, but cut pretty short. Squats, still going uber-light to take it easy on the lower back - 1x3 @ 135 lbs. 1x3 @ 185 1x2 @ 225 1x1 @ 275 1x1 @ 315 (couldn't resist, but won't push it much more for a bit) 5x10 @ 235, really easy, just that I'd suck wind for a minute afterward but legs handle it well Flat bench w/ axle - 1x10 @ empty 55 lb. axle 1x5 @ 145 lbs. 1x3 @ 195 1x2 @ 235 1x1 @ 265 1x1 @ 285, wanted to hit 300 again but knew it was not my day from how the 285 felt Dropped weight to close grip a few sets to wrap it up - 3x12 @ 205 lbs. Was going to do some glute/ham raises and some bench assistance, but had WAY too much caffeine tonight, which plays hell with my stomach. Felt queasy and dizzy after the benching, just knew it would be bad if I kept going, so I called it a day after that. Planning on doing an upper/lower back day on Tuesday to test light deadlifts again and hit some pull-ups and rows, one more workout before leaving for California!

There are, but of course, the bulk of them are using "enhancements", and they're still hammering out lots of leg presses, hack squats, leg extensions, etc. in place of squats. You can still build size without them (just not a lot of carry-over strength as leg press = pure crap for real strength that will transfer to squats). Squats and deads are ideal as they'll give the most bang for your buck, but of course, if you can't do them, there are ways around it, just that you may need to do more to get the same as you would from squats!

Knee problems can be really weird. I had pain for the greater part of 6 months, it was all corrected once I was fitted for some custom orthotic insoles due to my flat feet (I was expecting the worst, insoles have made me pain-free overnight). It was simiar in the pain location to what you mentioned, off to the outside of the patella, sort of in that little valley between the kneecap and the knobby bone to the side of it, and would only hurt during squats or when I would jump/run quickly without being warmed up. For me, it was my feet messing with my knees, but that's just one thing it could be for anyone else. If you can get any video of your squat form, that would help to find if there's anything that can be easily diagnosed where form could be causing the pain. Otherwise, best course is to take a week or two off, do minimal lower body work of any sort, and see how things fare on your return. If they still hurt, then it'd be best to get a diagnosis from a professional. But, if you have flat feet by any chance (or, just some really messed up arches), it can affect the knee joints as well, and something as simple as custom orthotics might be able to fix the problem, always worth checking into!

I was reminiscing about way back, more like 2-3 years ago at least (most of the people who posted in the older music thread have long gone from the board now), but glad at least to see someone's resurrecting it!

Glad to be of assistance! What are you currently doing for your back work? I always found for me that I gained the most thickness from lots of deadlifting and barbell/dumbbell rowing, but was able to get things to "pop" more via better definition when I started to vary the planes I was doing back work in, since for years it was all horizontal rowing or deadlifting, no vertical pulling ala pull-ups or pulldowns, face pulls, etc. Then again, you didn't have a rear back shot, so there may be more to it that just hasn't been seen, but it looked like a little width could be a good thing. If you haven't done much heavy rowing (I mean, HEAVY, as in "feels like I could make 5-6 reps, but I'll do some breathing reps to get to 8-10) I'd certainly give it a try, and if you haven't done much for vertical pulling, try some weighted pull-ups whenever you get the chance. Sometimes just one small tweak of really pushing things heavy can make a LOT of difference, even if you may need 10 seconds between each of your final reps to be able to make them work! Shoulders, that's one that just stumps me on size gains. I know I'd have great definition if I were single-digit bodyfat, but that's one body part that tends to not really show up well until you're incredibly lean, or, are gifted enough to have massive delts, which few tend to have without the use of anabolic substances. If you've been doing more isolation stuff for them, then try putting focus on some good stuff like standing overhead barbell/dumbbell presses, partial presses in the power rack, etc. and see what it can do. Like I always say, if what you've been doing hasn't yielded the results you want, then try something else and see what happens! Legs, of course I always push the squat, but I did have big-ass legs just from leg pressing years ago before I started squatting (lifting plus skateboarding did well enough for me to get 'em big), but squatting took them to a whole new level. Sorry to hear the strain is still bothering you, I had a similar strain on the inside of where the groin meets the thigh for 2 months straight at the holidays, definitely no fun at all. Strangely, the thing that made it feel better was my return to leg work with deep hip belt squats and deep single-leg presses, not sure how it worked itself out, it just sort of happened. But, considering how many massive bodyuilders out there barely squat (or, squat light weight for lots of reps), it goes to show that you can still get plenty of size from other things, but of course, the squat will always be king in my book. Just keep at it, you've got a great base to work with (and, for the record, it's better than that of most guys half your age!), and you've got plenty of time to keep getting better and better. Just keep working toward what you're after, check out a contest, and try new things and see where it takes you!

I think we used to have a thread some time ago, but once almost everyone started having probelms embedding YouTube clips (speaking of which, how the heck do we post them now?) it sort of died out. Every training session of mine starts off with this: http://www.youtube.com/watch?v=8A_tp_vHr9Q http://www.youtube.com/watch?v=v3K0wX0mlrQ http://www.youtube.com/watch?v=hJyLc6EGjzg http://www.youtube.com/watch?v=QJ8Dk8ofsBw http://www.youtube.com/watch?v=yVeUQxi7960 Much more on the training playlist, but crappy computer is lagging every time I go to YouTube to pull more links!

It all depends on what you're ultimately hoping to accomplish! If you just want to get on stage at an entry-level contest and see how it goes with trying a competition, I'd probably just work on putting on a bit more mass before cutting and go out for the sheer fun of giving it a go. If you find an entry-level natural show with a smaller turnout, you're going to have a much better chance of placing than if you go to a highly competitive show with a lot of people in your bracket who are all super-serious about what they do and live bodybuilding 100%. I mentioned it before, but I would say that you would definitely benefit from finding out what BB shows will be coming up in your area in the next few months, and check one out as a spectator before you compete. You'll see what guys with similar height/build types will be coming in looking like, you'll get to see the competition and everyone's routines, and watch for how people are handling themselves through the day. That, and if you talk with some of the competitors post-show, you might make some great contacts for others who can help you get in top form for stepping on stage, too. Contests are always a great place to meet more like-minded people, even if they aren't vegan themselves, they can still offer a lot of great advice about contest prep and how to get through your first show. If you're serious about wanting to be a great bodybuilder and to eventually place well in shows, the only way to learn is to get out there, both to compete and to learn from those around you. But, you won't know until you get out there, either to spectate or to step on stage for that first time. Overall, from what you're showing, it looks like with a bit more mass and some cutting, you could do fairly well out there (again, it will all vary depending on the level of competition). At a glance, I'd say that perhaps some more lat/upper back width and thickness would be one area to put a bit more work into for the only thing that's showing to be a bit behind the rest, shoulders maybe, but they will "pop" more with fat loss even if they don't grow as much, unlike the middle/upper back. Just keep at it -of course, the bigger you get while staying lean the better, but check out a comp first if you can to see what you'll be up against, and if need be, you can then take more time to bring up anything you need before finally hitting the stage in the future!

It all depends on how well you're able to diet down without losing too much of your gains. If you're a diet whiz and can shed 10 lbs. of pure fat with almost no muscle loss in 4-6 weeks, then it's not such a big deal to put on a bit of fat with your bulking. BUT, if you're like me and suck at cutting, then it's definitely important to eat just enough to gain without going overboard. All depends on your comfort level with dieting off the excess as well as what your short-term goals are. If you can handle bulking for a few months and then cutting for a month afterward, go for it, but use your experience and goals as your guide on this one!

Lost a week due to being slightly injured (lat strain from shovelling too frantically during last week's snow day), and being far too busy, but got back in to train last night for upper back and shoulders - Icarian plate-loaded seated row - 1x10 @ 180 lbs. 1x10 @ 230 1x10 @ 280 3x10 @ 320 Standing strict overhead press w/ axle - 1x10 @ empty axle (55 lbs.) 1x5 @ 145 lbs. 1x3 @ 175 1x1 @ 195 1x1 @ 215 1x1 @ 225, was really easy, should have done another rep! 3x5 @ 205 Wide grip pulldowns - 1x12 @ 250 lbs. 1x12 @ 260 1x12 @ 270 Seated overhead axle half presses in the power rack (bar about 1/2" over top of head to start) - 1x8 @ 235 lbs. 1x8 @ 255 1x4 @ 275, died out at that point, dropped the weight, did 8 more @ 235 to wrap up shoulder work 1-arm sled rows, done on astroturf, which has a LOT less "slide" than asphalt, so the weight had to be lower than when I did them outside - 1x20 @ 270 lbs. each arm 1x20 @ 320 1x20 @ 360 Wrapped up with some lat shrug-ups from a hanging position in the power rack - 1x20 w/ 50 lb. DB strapped on (300 lbs. total weight) 1x30 @ bodyweight (250 clothed and bundled up) Good session, going back in to hit legs tomorrow!

Sold out fast, but hopefully we'll have another one coming up in about a week!

First no Robert, and possibly no Phil? The Sequel booth just won't be the same this year! But, between a baby and a Carribbean cruise, I suppose you both have good reasons for being tied up this time around, so we'll let it slide I'm sure we'll be making plenty of stops by the booth, and I will definitely hassle Charles a bit while I'm there!

John Pierre is a great guy - I always run into him at the Expo, hopefully I'll cross paths with him next weekend!

Going to be VERY difficult to find all those things in one supplement. Joint complex ingredients like glucosamine take up a fair amount of space (like calcium), which is why they're not commonly incorporated into multi-vitamins. And, finding multi-vitamins with added amino acids is pretty rare as well, trying to find all these in a vegan/wholefood formula as well is probably not going to happen. Best bet, look for a good wholefood multi-vitamin, a good joint formula, and a good amino acid supplement separately. You'll have a lot easier time finding them in parts than seeking them all in one product!

Not worth the time debating with such a person, frankly. Once someone's mind is closed shut, it rarely is successful in trying to get them to see another way. I've spent enough time on people like that, logic fails to arouse their interest in seeing a new perspective, so let them stay closed off. It's what they want, after all, to feel smug in their decisions and opinions.

Much of the stuff on listed on the image CAN be made vegan, or, is something that's not always a necessary additive but the list is only giving the partial story. Let's go down the line: Brain Anti-aging cream - some are vegan, cow brain is NOT an essential ingredient for such a thing Medicines - love how vague that is, as if cow brain is the basis for all medications we depend on Blood Pasta - claiming blood is used in the bulk of pasta or essential is f'in silly as the image would show Imitation eggs - funny that we just had a new vegan egg alternative show up that doesn't contain any cow's blood...how could that be? Cake mixes - if you're using a cake mix with ingredients from cow's blood, you must not care much about what you're buying and putting into your body.... Dyes and inks - the bulk of FD&C color dyes are coal tar derived, NOT from cow's blood - again, a complete stretch on that one Adhesives - sometimes yes, but not all by any means, and it's not essential Minerals - I've yet to come across ANYTHING I've researched with minerals derived from cow's blood. Mind you, it seems unlikely that a naturally occurring mineral would be easier to filter and extract from blood for anything we'd normally use, but there are probably some industrial applications out there where it's still common Medicines - again, another vague longshot on that one! Only two parts of the cow down, and the bulk of the claims are less than honest with the inference that they're absolutely common and/or essential for items to be made. Yes, all parts of the cow are turned into a commodity after slaughter, but by the points of the image, they're trying to make it seem as if we couldn't do without these things, completely neglecting the fact that they're used because they're CHEAP WASTE MATERIALS that are sold for low prices since they're secondary to the generation of meat/leather by slaughter. All in all, it's just one more cheap shot at discrediting veganism. Sure, I don't have a clue if there's any animal by-products in the concrete that the city poured for my sidewalk, but it's a desperate cheap shot by the anti-vegan movement when they want to use this garbage as some sort of way to "prove" that veganism is flawed. Oh well, not the first thing like this I've seen, and I'm sure it won't be the last!

Completely agreed on avoiding unnecessary intrusive medications when possible. Vaccines, I've always figured that for things that can be eradicated/prevented in great number (measles, mumps, smallpox, etc.) they're good things, but I'll always hold firm to avoiding flu shots since there's no way to know if they'll even work due to continual mutations of the flu virus (not to mention, the less weird stuff I put in me, the better). But, of course, I'll always side by some things, such as the surgeries that saved my vision. No amount of naturopathic treatment or food-based treatment could have done the same thing to keep my sight with the extremely fast onset of my symptoms (when you risk losing a few percentages of total vision per week without immediate medical care, there's no time to have faith in anything else), so I'll always be grateful for many things that modern medicine has done. Of course, I still suffer from some side effects of the treatment (sometimes you just can't win with pharmaceuticals), but the alternative of blindness was much, much worse!

Upper back work tonight. Weird day, full of seething rage at just about everything for no particular reason, so training was mandatory to prevent me from freaking out at some point during the evening. Pull-ups - 1x3 @ bodyweight (248 lbs. clothed) 1x3 @ 30 lbs. added 3x5 @ 55 lbs. added 1x12 @ bodyweight, damn it feels light and easy after doing them with weight! In between, did front squat harness shrugs - 1x20 @ 150 lbs. (135 + harness) 1x20 @ 200 1x20 @ 250 3x20 @ 300 Hammer Strength plate-loaded high row - 1x10 @ 450 lbs. 1x10 @ 480 1x10 @ 500, tough today, a fair amount of leaning back to finish last few reps 1x25 @ 300 In between, tried a new shrug setup - took two thick blue Jump Stretch bands, wrapped one over each shoulder and put other end under each foot (done while seated), stand up to full tension and shrug - 3x20, felt like 180-200 lbs. at bottom, 250-270 at top of shrug Wide-grip pulldowns w/ Fat Gripz handles for added grip work - 2x20 @ 180 lbs., easy pulling but grip was fried by 20th rep each time Green Jump Stretch band seated row, band wrapped around base of plate rack, attached handle to other end, row to navel height for fast reps - 2x20, felt about 60ish lbs. at start, around 100ish at finish That was it, just a good 70 minute upper back session with short rest periods, still just doing general strengt stuff with more volume and some higher rep "fun" work for increasing workload capacity. Two days off to get away, should get back in the gym Friday after I'm home and settled in!

Wish I was going! Everyone from our facility is heading there for the weekend (either to compete or spectate), for me it's just too close on the heels of a business trip to be able to make it. I know most of the guys going will be parking it at the powerlifting area for most of the weekend, at least, whenever there isn't anything going for strongman that they'll be competing in / helping with to draw them elsewhere. I'll have to make sure they keep an eye out for whenever you're up lifting, and if you get the chance to check out the amateur strongman event, definitely try to make it over. Jake Bodi (our hometown hero) will be there in all of his 250 lb. glory to outlift the 300+ lb. giants, last week he hit an 850 lb x 3 trap bar deadlift and will be slaying the heavyweights once he gets in the mix!

Yes, definitely good news! Of course, coupled with irritating news..... Turns out, the Public Storage company that owns our building for our training facility gave my business partner notice last Friday that we've got until July to find a new home. Apparently, they just can't afford to have so many open commercial/light industrial units in the front building, so they're coverting the whole thing to indoor storage and booting all the tenants. Sucks, but I understand, they have to adapt to make money or they go out of business (which would end up with us losing our spot in the end in such a scenario anyway). So, next week the three of us who are partners need to get together and start making the rounds to scout for a new location - plenty of time and even with probably 20,000+ lbs. of plates and equipment, we could relocate and re-settle over a single weekend with the crew we can round up. Only pain is that the astroturf was cut just for the room it's glued to, so no idea how salvageable that's going to be, might be a $1500 waste, might be able to move it, we shall see. Got in to train a bit last night, was decent but didn't go completely as planned - Flat barbell bench w/ axle - 1x10 @ empty axle (55 lb.) 1x5 @ 145 lbs. 1x3 @ 195 1x2 @ 235 3x3 @ 265 1xfail @ 290, injured finger (see below) made it too tough to bench heavy as I couldn't wrap my hands well enough around the axle, dropped weight for speed doubles work instead - 10x2 @ 195 lbs., about 45-60 seconds rest between each set, all lowered quickly and pressed at max speed Had originally planned to wait one more week before squatting, but the bug had already bitten me as soon as I knew I was cleared to do them again. So, put on the knee sleeves, set up shop in the rack, and had some fun with a return to squatting again - 1x10 @ 135 lbs. 1x10 @ 185 4x10 @ 225 After first set @ 225, I managed to snag an overly-long fingernail on my belt, which popped about half of it up from the skin. I thought I just bent the nail at first (was sore, but not bad), but the blood that started dripping out from under the nail told a different story. So, that made it fun, had to create an impromptu bandage out of duct tape and tissue to keep my finger bandaged, which messed with my benching as noted above. Squats were fine, but had to drop weight on the axle benching. As mentioned, I'm keeping things light for some time, hoping I can restrain myself enough to where I just add 5-10 lbs. each week for a few months or add more sets, anything to keep from going all-out and ending up hurt is a good plan Just those sets have left my legs sore as hell today, goes to show that after a long time off, even light squats are a killer! Good news is that there's ZERO knee pain with my orthotics, who would have guessed that it was just my stupid feet that were killing my knees so much? I was prepared to get my knee checked out as of a few weeks ago when it was still sore after 5 months straight, looks like things are on the mend! Just played around a bit with some light single-leg pressing - 3x20 each leg @ 150 lbs. And one set of glute/ham raises for 30 reps at bodyweight to call it a day. Got queasy near the end of the workout (probably from keeping rest periods short, I was winded through the 2nd half of my workout) so cut short the extra bench work and stopped the glute/ham raises early as well. No point in puking, it would just mean that I'd have to eat more to make up for it Getting some upper back/bicep work in tonight, then it's two days off to get out of town for some much-needed R&R as it has been extremely stressful lately, and a 10th wedding anniversary is a good reason to unwind for a few days. Planning on a nice deep tissue massage Wednesday to treat ourselves, then it's back to business and training as usual come Thursday!

As usual, I think I got too far off point on a tangent! I do understand they're separate things, I was more for making the point that a fate-based viewpoint is very contradictory to a logical existence unless you truly are in belief of a higher power that has the upper hand and have everything set in motion to where it cannot be changed. As well as that it conversely can provide justification for apathy, inaction, or doing whatever feels good without consideration for others, as it intertwines well with a "screw it, whatever is going to happen is going to happen anyway" mindset. By convincing yourself that you're powerless to have control over your actions or your destiny (as well as that your actions can impact a great number of things in the world over time), it allows for more scapegoating for things which you may have directly affected the outcome on (but, it will ALWAYS be due to other forces beyond your control in a fateist mindset) and does very little to encourage an existence beyond simply making the days go by if you truly believe that things will happen as they will regardless. At least, that's all I can envision from a fate-based view, it always seemed more bleak to me than anything else, and a way of seeing the world that absolves the viewer of feeling any need to do more than look out for their own interests. What's interesting to me as well is that, many of the religious people I've spoken with don't feel that fate is a strong force in their lives while they are alive. Moreso, they tend to repeat a similar mantra - they are given free will, but that their choices on earth will steer them toward their ultimate destination in the afterlife, and that their actions are by their own design and certainly do have impact on the course of their lives and those of others and all actions should have consideration. While they may believe that a higher power has an ultimate plan that involved a beginning and that will involve an end to all things eventually, they seem quite convinced that what happens during their physical manifestation is that we create our own personal heaven or hell on earth as a result of our thoughts and actions, not that things such as properity, abundant health, misery, disease, destitution or other conditions have all been pre-determined by another sentient force before they came into being. As far as to what I personally believe, I guess I don't know for sure. The older I get, the less I realize I know, and the more confusing it gets to ponder my existence and whether or not things have been pre-determined or if what I do really does change the course of the future. I guess that now I simply do what I can to be a decent human being to cover my bases under all possible circumstances

I'm not big on "fate" and the belief where everything has been pre-determined and that our choices have minimal to no impact on final outcome. Far too often, it ends up being the lazy person's excuse for apathy and why they don't try harder, after convincing themselves that it won't affect the outcome either way. Not to mention, overt belief in fate is contradictory to far too many other ideas. For easy example, why preach that a vegan diet for potentially improving one's health and prolonging their existence if one honestly believes that either A) With death being inevitable, it makes no point to alter the course prior to it, or B) By the logic of complete fate, everyone who is meant to be vegan will become so via grand design pushing them toward it, so it would not matter if you encouraged someone to change their habits, it would happen regardless because of the grand design that is steering us all By the definition of fate, if we cannot change the inevitable outcome and all has been pre-determined, then by doing what we consider "good" is only for the sake of stroking one's own ego in futility rather than making any viable change in the world for the better. Again, using this mindset, if we can't end animal suffering, why bother campaigning or protesting at all then? If the outcome will be unaffected overall and working to make a difference on a case-by-case basis isn't making change that can carry over, then by that logic it's 100% pointless to start in the first place. It's a defeatist way of viewing the world that allows most to simply give up sooner than later, and promotes a solipsistic self-driven view that disassociates one's choices from the impact is will have on others around them. Essentially, if you think that whatever you do won't make a difference overall and you remove all else from the picture, the only logical conclusion is to fend for one's interests only without consideration of others. Basically, it's the perfect path to becoming a self-serving a-hole for those who are looking for validation to think in such terms. A fate-based view just is too devoid of logic for me side with. Again, using examples, our planet may have a set timer that has been put in motion where in 1000 years it may simply implode regardless of what we do. BUT, that does not mean that the correct thing to do is simply say "Screw it, it's probably gonna blow up someday anyway, why bother caring what we do to it?" - that's the conclusion to be drawn from believing in fate, as belief in fate is more or less a way to absolve one of personal responsibility and accountability in the name of lack of control. Rather, much of what we do for the greater good is done with a degree of faith in that our decisions and actions will impact other people/situations positively, and through enough change, things that are on a less-than-ideal path can be turned toward a better direction.

Upper back and shoulder training last night, a few days later than expected. Wide-grip pulldowns - 1x8 @ 120 lbs. 1x8 @ 200 lbs. 3x12 @ 260 lbs. Standing strict overhead press w/ axle - 1x10 @ empty 55 lb. axle 1x5 @ 145 lbs. 1x3 @ 175 1x1 @ 195 1x1 @ 215 1x1 @ 225, went up REALLY easily got too confident 1xfail @ 235, moved from start position to top of head easily, then stuck for some reason and a no-go. Was expecting it to be easy, but didn't work out that way. 3x7 @ 195 lbs. Plate-loaded seated row w/bands (which add about zero tension at start, about 30 lbs. at finish) - 1x15 @ 200 lbs. + band tension 1x15 @ 230 " " 1x15 @ 260 " " Standing axle strict press speed doubles (making sure to press with enough force that I have to hold on to the bar at the finish to keep it from popping out of my grip) - 10x2 @ 145 lbs. Just testing to see how some speed pressing works for overhead since I was a bit worn out tonight on my overheads after the previous sets. Hammer Strength plate-loaded pulldown machine w/ bands - 3x20 @ 150 + purple bands (about 40-50 lbs. initial resistance, about 100-120 lbs. end resistance) Just wanted to get some high rep stuff in for upper back work, felt good, should be hitting up legs again tomorrow. Good news today was that I got the go-ahead to resume light squatting and deadlifting any time, I will probably begin next week, still plan to take it slow and probably won't squat or deadlift above 225 for a month or two just to be safe. Looking forward to starting back with my favorite lifts again before too long!

Looks like you're due to find out if there's a timer on your camera - that should make it easy if you can set a 5-10 second delay!

Hey, Dave! We're hoping that, as soon as there's a bit more of an economic rebound, that we can work to bring Sanders back again. They were AWESOME shoes (the only other men's dress shoes I ever liked were by Shoes with Souls when they did their Italian-made line back in the early to mid 2000s), I really want them to come back but it's tough getting people to pay $180-$200 per pair these days. There's always that chance we'll get them back, might be a bit but it's always possible down the line!