Vegan Bodybuilding & Fitness

Today was one of my off day from the weights, all cardio today. I did some 2 sets of 25 jump squats and 3 sets of 40 push ups this morning. Around 5pm I went for a 4 mile run and finished it in 34 minutes. A little slower than my normal pace, but I am avoiding being too sore after my leg workout Friday. My diet today has been almost completely raw stoked on that. Didn't realize it until this evening when I ruined it with a burrito. Still a very healthy day for me. Going to squeeze in a light abdominal workout before bed ( some planks, and crunches). Hitting the weights again tomorrow! Can't wait to see the improvements in my journal:)

Day 2: Chest and Back.
Today I warmed up on the stationary bike with a 7 minute 2 mile workout. I stretched for about 5 minutes after the bike then hit my real workout:)
Workout:
jumping jacks 3 x 15
push ups 3 x 15
bodyweight squats 3 x 15
Inclined dumbbell bench 45lbs x 10 for 3 sets
declined dumbbell bench 45lbs x 10 for 3 sets
dumbbell chest fly 40lbs x10 for 3 sets
bench press (flat) 195 x 10 for 1 set 185 x 10 for 2 sets
dips 2 sets of 15 and 1 set of 12 til failure :/
bent over barbell rows 95lbs x 10 for 3 sets
narrow grip lat pull down 105lbs x 10 for 3 sets
wide grip lat pull down 115lbs x 10 for 3 sets
dumbbell good mornings 35lbs x 10 for 3 sets

my diet today consisted of a smoothie for breakfast (2 bananas, 1 cup of blueberries, oats, peanut butter, soy milk, hemp protein powder.) i had an orange with the smoothie.
for lunch i had a large salad with pecans, oranges, red onion, cucumber and no dressing. with 1 whole sweet potato and some okra. also had a nitro fusion protein drink with lunch.
dinner was tofu and shiitake mushrooms, rice noodles, kale and cabbage. with another protein drink and clif builder bar to finish my protein intake for the day. had one more orange 2 hours after dinner.

Tuesday: Biceps/triceps
5 minute full body stretches
1 mile run on treadmill in 7 minutes 50 seconds
15 jumping jacks
15 push ups
15 jump squats all for sets of three circuit style ( big thanks to Robert Cheeke for the suggestion in his 2011 workout!)
Machine preacher curls 80lbs x 10 for 3 sets
dips 3 sets of 15 (alternated between dips and preacher curls for supersets, no break)
tricep rope extension 75lbs x 10 for 3 sets
straight bar cable curl 75lbs x 10 90lbs x 10 75lbs x 10
concentration curl 20lb dumbbell x 10 for 3 sets each arm
skullcrushers 50lbs x 10 for 3 sets
alternating hammer curl 20lbs x 10 for 3 sets
overhead dumbbell tricep extension 50lbs x 10 for 3 sets
EZ bar curl 50lbs x 10 for 3 sets

I forgot to intro whether or not I'm vegan and all. I have been vegan for nearly 2 years and 6 months, I am 23 and recently picked up fitness as a hobby about 2 months ago, never felt so good. I decided that the best way to show how truly great the lifestyle is, is to be the best example I can be. I want to be a personal trainer soon, currently looking into the profession. Also considering switching my diet to mostly raw, if not completely. today's diet was only whole fruits for breakfast, a little peanut butter, big salad with nuts for lunch. An AMAZING raw vegan wrap dinner that blew me away, got the recipe from Vegobsession.com < good friend of mine runs the site, she's absolutely amazing at what she does. please check her out.

Cardio day! I usually always take wednesdays and saturdays off from the weights and do some cardio or yoga, if not both. Today I ran 7 miles in 58 min and 44 seconds. Very proud of the improvements I have seen in my cardio in the last two months. I just signed up for my first 5k at the end of this month. I am feeling very positive about it. Once again my diet was pretty good today. I have been sticking to whole fruits for breakfast for a while now, occasionally with oats and peanut butter. Had a vegan burger today, for dinner, few oranges, bananas and kale spread throughout the day. Definitely didn't consume what I feel I should have but work slowed me down on eating really bad. Tomorrow is shoulders. STOKED

Shoulders
warm up with full body stretching
15 jumping jacks
15 push ups
15 bodyweight squats circuit style, 3 times through the sets
handstand pushups 3 sets of 10
front raise 15lbs x 10 for 3 sets
lateral raise 15lbs x 10 for 3 sets
rear delt raises 20lbs x 10 for 3 sets
didn't go too crazy today on my workout, feeling slightly bummed because I believe I have a strain in my left calf. Not that my calf would affect my shoulder workout much, but it put a damper on my day.
diet today was pretty much 2 oranges, 1 apple, 2 bananas, a clif bar, bowl of oats, few tablespoons of peanut butter, greens salad. still have one more meal left in the day. haven't decided what I'll eat yet. considering making a raw wrap again sounds good

Chest and Back 1/6/12
I'm late posting Friday's entry. Got home late from work and didn't have it in me to type it all. My left leg is still bothering me enough to have to skip my leg workout. I didn't want to skip a day so I went back to chest and back since they felt fine. I didn't overwork them so that I'd be ready to get back to schedule on monday.
Did 2 miles in 7 minutes on the stationary bike
15 jumping jacks
15 crunches
15 squats circuit style for 3 sets each ( subbed crunches for push ups since it's chest day and my workout includes push ups)
Flat dumbbell bench 50lb dumbbells x 10 for 3 sets
incline dumbbell bench 40lb x10 for 3 sets
decline dumbbell bench 40lb x 10 for 3 sets
cable flys 110lb x 10 for 3 sets
dumbbell pullover 35lb x 10 for 3 sets
wide grip pull down 115lb x 10 for 3 sets
narrow grip pull down 105lb x 10 for 3 sets
cable rows 105lb x 10 90lb x 10 for 2 sets
good mornings 25lb weight over bench x 10 for 3 sets
push ups 3 sets of 20
did a few supersets with antagonist muscle pairing in my workout. really liking the way this set up feels, this is my second week with this exact workout and I feel like I'm figuring out what works for me best.
My diet yesterday was awesome. Whole fruits for breakfast and lunch (bananas, oranges, and an apple) some greens in a salad before my workout. after my workout I had a Vega protein bar and a sunwarrior protein drink. This was my first time with the sunwarrior brand, I love it. At work I picked over some vegetables while the shift was going on. When I got off I cooked an awesome meal with my lady:) Pasta Della California. I wanted raw but she insisted on this dish, definitely a awesome meal from the Veganomicon. Check it out:)

biceps/triceps
no cardio warm up today. just full body stretching
15 jumping jacks
15 push ups
15 squats circuit style for 3 sets of each
machine preacher curl 80lb x 10 for 3 sets
dips 3 sets of 15 done as supersets with preacher curls
straight bar cable curl 75lb x 10 for 3 sets
rope triceps extension 75lb x 10 for 3 sets
concentration curls 20lb dumbbell x 10 for 3 sets with each arm
overhead dumbbell triceps extension 50lb x 10 for 3 sets
skullcrushers 50lb x 10 for 3 sets
alternating hammer curls 20lb x 10 for 3 sets
EZ bar curl 50lb x 10 for 3 sets

Not my normal schedule still due to a leg injury. The strain in my left leg seems to feel better each day, still avoiding running for cardio until it's been given ample time to heal. I keep reading that it is best to avoid running for a few extra days to a week after pain subsides just to ensure its fully healed.

breakfast was on orange, 2 glasses of water and a clif bar
lunch was leftover pasta della california ( has broccoli, avocado, arugula, peppers)
post workout was a huge tempeh hoagie with onion, peppers, lettuce and whole wheat bread.
dinner will be a large green salad with raw onion, tomato, snap peas, and sprouts with some almonds and a clif bar.
water consumption was way up today:) getting plenty hydration lately

today is my off day from training. still did some stretching for the morning with some extra attention to my left leg. Feeling much better. Actually got out and played a little basketball and felt pretty good.
Breakfast was 2 glasses of water 1 orange, 1 apple, and a banana.
lunch was almonds, butternut squash salad, and a potato knish.
dinner was vegan pizza with tomatoes, olives, peppers, onions and artichokes.

chest/back day
warm up with 7 minute 2 mile stationary bike again
15 crunches
15 jumping jacks
15 squats circuit style for 3 sets of each
narrow grip pull down 105lb x 10 for 3 sets
bench press 135 lb x 10 155 x 10 135 x 10
wide grip pull down 115 x 10 for 3 sets
cable flys 115 x 10 for 3 sets
decline dumbbell bench 45lb dumbbells x 10 for 3 sets
incline dumbbell bench 45 lb dumbbells x 10 for 3 sets
cable rows 105lb x 10 for 3 sets
good mornings 25lb plate x 10 for 3 sets
dips 3 sets of 15

hopefully this week will go as planned with all of my workout days. Didn't miss a day last week, but couldn't do my last cardio day or leg workout because of my calf. My leg is feeling great the last two days! Excited to wednesday for cardio:) looking to get a good 4-7 miles depending on how good the leg feels on my run.

breakfast- 1 orange, clif bar and almonds
lunch- soy protein drink with clif protein bar and vegan nachos
post workout- another soy protein drink and orange and a banana
dinner- vegan mashed potatoes:)) chik'n patties and a soy protein shake with my chocolate soy protein and bananas:)))

Hey Kane! Your journal is impressive and inspiring! Keep up the awesome work! Hope your leg is back to perfect in no time!

All the best,
Karen

Thank you Karen. That's very kind. The leg feels so good today:) fingers crossed for tomorrow, its my scheduled cardio day. going to try and run a few miles. Naturally, my journal will tell how it goes haha.

Biceps/triceps
warmed up with another 2 miles on the stationary bike in 7 minutes
full body stretching
15 jumping jacks
15 crunches
15 squats circuit style for 3 sets (referenced it earlier in my journal, but I really want to point out how much I love warming up this way, Thanks to Robert Cheeke's layout)
machine preacher curls 85lb x10 for 3 sets
dips 3 sets of 15 done in supersets with preacher curls
straight bar cable curl 90lb x 10 for 3 sets
triceps rope extension 90lb x 10 for 3 sets
concentration curl 25lb dumbbells x 10 20lb dumbbell x 10 for 2 sets
overhead dumbbell triceps extension 60lb x 10 for 3 sets
skullcrushers 60lb x 10 for 3 sets
hammer curls 25lb dumbbells x 10 20lb dumbbell x 10 for 2 sets
Ez bar curl 60lb x 10 1 set
I took the weight up on a few of my lifts this week. Could definitely feel it. By time I got to the EZ bar curls I was pooped. Felt great though. Planning to change things up this next week. Torn between wanting to gain mass or definition. Doing a ton of reading lately on all options, gotta love Veganbodybuilding.com for all the info on workouts and nutrition. )
Diet was awesome today, until the end.
Breakfast- 3 bananas, 1 kiwi, 1 orange. soy protein shake
lunch- clif protein bar and soy protein drink post workout
dinner- 2 large servings of tempeh and mashed potatoes
after dinner I strayed a little and had some vegan ice cream:) no regrets. so good, felt deserved and no harm done.

PS- anyone have any awesome workout splits they'd like to share, I'd love to hear em! I'm looking to change up soon, even if the splits aren't different, maybe you have some exercise suggestions for the muscle pairing I have going on now. I enjoy working out in some form 6 days a week, preferably not a full body workout so that I can continue this rate. Thank you in advance if you do share

You've got some nice detailed journaling going on here! Great work!

I'm currently working on a mass-building program inspired by Derek on the forum. It's all about compound lifts with barbells and dumbbells. I only train 4 days a week but the workouts are tough and exhausting.

Lots of squats, deadlifts, overhead presses, rows, shrugs and lifts like that.

I know you're more of a 6 day a week person so this might not be ideal but you could squeeze some of these lifts in there I'm sure.

Catch up later.

All the best.

Robert

_________________

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

Thanks Robert! I've been meaning to do that for some of those lifts. Squats and dead lifts for sure. Overhead press was one of my strongest lifts in high school:) Leaning more towards doing some mass gaining routines here soon. I just enjoy running so much and I've heard it is counterproductive to mass workouts. I'll have to keep researching until I find my perfect balance of routines.

Wednesday is my off day from the weights, decided to go for it on the cardio today. Didn't have the best day possible :/ 2 miles in 15:50. slower than usual. My leg didn't bother me much at all, but my run was on all concrete unfortunately, and I prefer grass, dirt or even asphalt over concrete. Made my legs feel a little worn. To make up for not running my normal 5 miles or more I did a cardio routine at the house that I found online.

15 jump squats
15 side to side push ups
15 towel rows
15 squat and raise with a towel
15 half burpees
all done circuit style with 1 minute rest after for 4 full circuits:) wore me out.

Big thanks to Mike Chang. you can youtube the workout. pretty awesome and easy to do, drenched in sweat after this, really felt a burn too.

breakfast- banana, orange oats
lunch-soy protein shake, spinach and arugula salad.
dinner- 2 servings of tofu cooked with carrots, celery, almonds, and spinach seasoned with ginger:))))
also had some spoonfuls of peanut butter throughout the day and a few extra bananas here and there.

Shoulders/Abs
Today I did my normal 7 minute 2 mile stationary bike to warm up. did some full body stretching.
15 push ups
15 jumping jacks
15 bodyweight squats circuit style for 3 sets
machine shoulder press 110lb x 10 for 2 sets 95lb x 10
dumbbell front raise 20lb x 10 for 3 sets
dumbbell lateral raise 20lb x 10 for 2 sets 15lb x 10
rear delt raise 20lb x 10 15lb x 10 for 2 sets
cable lateral raise 20lb x 10 for 2 sets 30lb x 10
dumbbell shrugs 50lb x 10 for 3 sets
I got this workout from Robert's shoulder layout from under the training tab. Love it
Tried to do the full ab workout too but ended up doing some exercises that I know a little better
hanging leg raises 3 sets of 15
hanging leg raises with a twist 1 set of 15 to each side
side crunches 1 set of 25 to each side
declined sit ups 2 set of 15
then I did a circuit style routine for 5 minutes that consists of
mountain climber 30 sec.
plank 30 sec.
crunches 30 sec.
no breaks alternating between the workouts for 5 minutes. I definitely felt the workout today:)
breakfast- banana, orange, protein shake
lunch- mashed potatoes, almonds, spinach
post workout- 2 chik'n patties, clif bar and protein shake
dinner was the same as last night, liked it so much that i cooked it again:) tofu with carrots, almonds, celery, spinach and arugula seasoned with ginger

Legs day!
Today i warmed up with 1 mile on the treadmill in about 7 minutes and 50 seconds.
Did some full body stretching
15 push ups
15 jumping jacks
15 squats circuit style for 3 sets
Standing Calf raises 190lb x 10 for 3 sets
Leg press 240lb x 10 for 3 sets
Squats 185lb x 10 for 3 sets
Leg extension 95lb x 10 for 3 sets
Leg curl 90lb x 10 for 3 sets
Bench press 135lb x 10 for 3 sets
Preacher curl 100lb x 10 for 2 sets
Threw in the quick sets for biceps and chest just because I felt great.
My run tweaked my left calf again, but got off of it quickly after only one mile.
Breakfast was a hemp protein shake with bananas, 1 orange and a kiwi
Post workout- fried tofu with linguine and mushrooms.
My half ass dinner was a huge bowl of whole grain cereal with a boat load of blueberries. Gonna have some oats, peanut butter and celery before bed:)