Vegan Bodybuilding & Fitness

Good job with the new girlfriend !! Hoping that you had a great Christmas mate, stay safe over the New Year and all the best for 2013! MF

Haha, it's nothing like that, but I'd like it to go that way one day. For now she is keeping me in line and helping me a lot with some of my...quarks.

12-28-12 1hr 35 min
DB deadlifts 146# x8x8x8x8 > X
1 arm DB rows 118# x5x5x5x5 > 120.5#
Weighted pullups +32.5 x5x5x5x5 > 35#
DB shoulder press 126# x5x5x5x4 > 131#
DB shoulder side raises 53# x8x8x8x8 > 58#
DB shrugs 150# x10x10x10 > X
Unladen wide pullups x10x10x10

12-29-12 Time?
Ran 6 miles in 50 minutes 25 seconds
Hanging ab raises +5# x12x12x12 > +7.5#
Oblique crunches 73# x10x10x10 > 75#
Calf raises 146# x12x12x12 > X

Running today sucked. The cold air burned my lungs, and I ate shit on the ice, twice. I powered through after a few thoughts of quitting.

12-30-12 1hr 35min
DB chest press 146# x8x8x8x8 > X
Weighted dips + 32.5# x10x10x10 > 35#
Weighted chin ups + 42.5# x8x8x8 > 45#
Triceps kickbacks 40.5# x10x10x10x10 > 43#
Bicep curls 38# x8x8x8 > 40.5#
Squats 146# x8x8x8 > X
Unladen close grip chinups x10x10x10 > +5#

Dropped the weight on curls and I am getting nice, good, and controlled form. I'll bump the weight up till that starts to suffer, then hold. Added super close grip chins at the end of my workout, for fun. Rest tomorrow, funny, seeing as how it's the last day of the year.

Btw I weigh 145-150#, so if add my + body weight exercises you can see I am moving considerable weights. Nearly 200lb chin ups? Yes please.

Rested today, sorta. Spent most of the day shoveling snow, parking cars, directing people, and doing chores for the rangers here at the park. I start my heavy circuit tomorrow. I am getting a bit burnt out, I am headed for a week off in the next couple weeks.

1-1-12 1hr 30min
DB deadlifts 146# x8x8x8x8 > X
1 arm DB rows 113# x8x8x8x ? 115.5#
Wighted pull ups +30# x8x8x8 > 32.5#
DB shoulder press 121# x8x8x8 > 126#
DB shoulder side raises 50.5# x10x10x10x > 53#
DB shrugs 146# x12x12x12
Unladen pullups x10x10x10 > 12s

Ended up lifting late, and with food in my stomach, tired as hell from busting my ass at work. But I am too far into this to miss a day unless absolutely needed. Gonna eat some pancakes, a protein shake, and crash early.

1-2-13 1hr 35min
Run 6.1mi 47 minutes 40 seconds
Hanging ab raises +7.5# x12x12x12 > +10# + x12 Unladen
Obliques 75.5# x10x10x10 > 78#
Calves 146# x12x12x12 > X

Despite slowing down A LOT to avoid and carefully maneuver ice I manged to run in good time. With no ice on the ground I could have easily gotten 46 minutes. I have almost integrated that extra half mile into my runs and when there is no ice on the ground in a week or so I will try and add another half mile.

I just checked, re-checked, and triple checked my running route. I'm unhappy to say I miscalculated the mileage, it's only 4.6, not 6.1 like I had thought, I guess I made an error before. Which means I am slow as hell, at least in these conditions.

But here is the thing, when I ran at 400ft above sea level at my sisters house in San Diego on the running trail that is 1.5-1.7 mi for 4 laps (or 5.5 to 6 miles), I did that in 48 minutes, the same time it takes me to run the 4.6 up here at 2,500+ ft.

My guess is the altitude and the steep hill that I run up along RT. 243 really destroy my endurance, speed and time, coupled with the cold weather makes a 4.6 mile as challenging, if not more than the 6 mile I easily ran in San Diego.

Time is irrelevant at this altitude, and on my course, it's all about distance I am finding, because it's so fricken hard to run at this altitude and on these gradients.

I will redouble my efforts to capture 5 miles, and then 5.5, and then 6 miles, in my environment, over the course of my next few rest periods.

Running at altitude is a whole different ball game !!

Hope you had a great New Year, all the best for 2013. Make it count MF.

1-2-13 1hr 30 min
Weighted pushups +90# x5x5x5x5 > +95#
Weighted dips +47.5# x5x5x5x5 > +50#
Weighted hammer chinups +42.5# x5x5x5x5 > +45#
Triceps overhead 73# x8x8x8 > 75.5#
Bicep curls 40.5# x8x8x8 > Hold 1 week
Lunges 126# x10x10x10 > 131#
Unladen close grip chinups x10x10x10

Another lovely session. My strength continues to grow. This is such a great joy in my life, I am truly thankful for the ability to sculpt my body.

Rest today. Slept over 10hrs. Delicious sleep. Thanks for the well wishes MF, hope you and your family have a happy and safe new year.

1-5-13 1hr 40 min
DB deadlifts 146# x8x8x8x8 > X
1 arm DB rows 120.5# x5x5x5x5 > 123#
Weighted pullup +35# x5x5x5x > 37.5#
DB shoulder press 131# x5x5x5x5 > 136#
DB shoulder side raises 58# x8x8x8x8 > 60.5#
DB shrugs 146# x12x12x12 > X
Unladen pullups x10x10x10

1-6-12
Ran 5 miles in 48 min. It's hard to run up here in the cold.

I'll have to train my abs later as the ranger is being a dick and insists I go pick trash up. Why now and not later? Who knows.

I should have lifted today and rested tomorrow, but I am having issues in my personal life, so I decided to rest today and lift tomorrow.