Vegan Bodybuilding & Fitness

So I've been a Vegan now for about 3 years and I love it. I am personal trainer, and have been a competitive bodybuilder and a power lifter. Currently, I am a rabbinical student in Philly and I eat a mostly raw diet, keeping with the idea of 80/10/10. I liked to eat and being a vegan works well for me as long as I stay away from processed food and eat a whole food plant based diet. I've lost around 57 pounds since becoming a vegan, pounds I wanted to lose and I am still able to put on muscle.

After about a month of traveling I came home and I am now about 15 pounds heavier, I'm not really worried about getting the weight off but I thought It might be good to keep an online journal here.

So stay tuned. Today is a rest day so there will not be any training unless you all want me to write about my finals and all of the essays that I have to write.

Ha that's funny. I wish I could remember who's journal I just read that was talking about training on off days with mental training. He had a really compelling story.
PS - loving to eat and eating vegan foods is one of the best things about the lifestyle. I get caught up in food that comes out of a box in the frozen section sometimes though I won't lie.

-Dylan

Thanks Dylan. It was nice to see a reply mainly because I hadn't expected one. Looking forward to connecting with you

So here is my first exercise entry into my new journal. Today I did Shoulders and Biceps, which is day 3 of a 4 day split.

I warmed up with seated curls that go right into a shoulder press. Not even sure if this exercise has a name but it was good to get my muscles going. I woke this morning to 17 degree Philly weather
15lbs x 15
20lbs x 10
25lbs x 10

Next up we have Hammer strength shoulder press supersetted with barbell curls

Hammer strength rear press
25lbs on each side x 10
45lbs each side x 10
50lbs each side x 10
55 lbs each side x 8

Barbell curl
bar no weight probably 40lbs x 10
50lbs x 12
60lbs x 10
70lbs x 10

Barbell shoulder presses supersetted with incline curls

Shoulder press
Bar about 40lbs
50lbs x 10
60lbs x 10
70lbs x 10
80 lbs x 8

Incline curl
15lbs x 12
20lbs x 10
25lbs x 10

Upright rows, preacher curl, and side raises this is one giant set

Upright rows
40lbs x 10
50lbs x 10
60lbs x 10
70lbs x 10

Preacher curl. I have no idea how much a preacher curl bar weighs so I will just tell you how much weight was on the bar
20lbs x 10
30lbs x 10
40lbs x 10
50lbs x 8

Side raises
15lbs x 10 for 3 sets

Barbell shrugs with hammer curls these are not alternating curls

Barbell shrugs
130lbs x 15
150lbs x 15
170lbs x 10
180lbs x 8

Hammer curls
15lbs x 10
20lbs x 10
25lbs x 10

Last exercise was cable rope curls
4 sets of 10

Preworkout meal was one honeydew melon and post workout was about 4 bananas.

Anyway that's all for now.
Sandra

Hey Sandra! Welcome to the forum, and it was fun reading your journal post! Keep up the great work! And stay warm! Haha!

All the best,
Karen

Thanks Karen.
Today was the coldest day of winter, so far. Asking for it not to get colder is probably asking for too much

This morning was leg day and that's a day that I always have to psyche myself up for I started with front squats, haven't done them for over a year it was kind of cool

Front squats
Bar x 12 2 sets
60lbs x 10
80 x 10
90 x 10

Zercher Squats
60lbs x 10
80 x 10
90 x 10
110 x 10
130 x 6

Leg press
90lbs x 15
180 x 10
270 x 10
360 x 10
450 x 8
540 x 6

Seated leg curl
80lbs x 10
100 x 10
120 x 10

Leg extensions
70lbs x 10
80 x 10
90 x10
100 x10
120 x 10
140 x6

Cool, I've only been on the east coast for like 4 months and I have only been to Philly 1 day and that was before I moved out here. When I go again I will definitely get atcha for restaurant recommendations.

-Dylan

This morning was Chest and Triceps day

Dumbbell bench
35lbs x 15
45lbs x 15
55lbs x 10
60 x 10
65 x 5

Db flyes
30 x 10
35 x 10
40 x 10

Incline db press
40 x 12
50 x 10
60 x 6

Incline hammer strength
45 x 10 each side
55 x 10
65 x 10
70 x 3

Cable cross over
30 x15
35 x 15
40 x 12

Triceps
Close hand pushups on an upright dumbbell
3 sets of 10
Supersetted with
lying tricep ext
15 x 10
20 x 10
25 x 10

V bar push downs
70 x 10
75 x 10
80 x 10
85 x 10
90 x 10
95 x 6

Good morning! I'm up scarfing down about 19 strawberries and then maybe some clementines and off to the gym. Today I am hitting Back and might do some Ab work.

Later

Here is my workout from yesterday morning. I did not get a chance to post it until now

Back Workout January 20
Dumbell row
40lbs x 10 reps
55 x 10
65 x 10
75 x 10
80 x 10

T-bar
45 x 15
70 x 10
90 x 10
100 x 4

Wide grip under handed seated row w/ bar bell shrugs

Wide grip under handed seated row
80lbs x 10 reps
90 x 10
100x 10
110 x 10

Shrugs
130lbs x 12 reps
180 x 10 reps x2 sets

Close grip pull down
90 x 10
100 x 10
110 x 10
120 x 10
130 x 6

Bent over lateral raises
15 x 15
20 x 12
25 x 6

I'm heading to the gym in a few. There's snow on the ground, I hope the roads are clear. Today's workout will be Shoulders and Biceps

It snowed here today and it's super cold but still made it to the gym and today was:

Shoulders & biceps January 21

Shoulders

Hammer strength Iso-shoulder press
25lbs on each side x 12 reps
35 x 10
45 x 10


Barbell shoulder presses
Bar (probably 40lbs) x 15
50lbs x 10 reps
60 x 10
70 x 7

Upright rows
50lbs x 10 reps
60lbs x 10
70lbs x 10

Dumbell Shoulder press
30lbs x 10
35 x 10
40 x 8
45 x 4

Cable side raises
15 x 10
15 x 12
20 x 8

Front raises with plate
25lb plate x 10
35lb plate x 10

Biceps

Preacher curl with E-Z curl bar maybe 15lbs not sure so not going to count it
20lbs (10lbs on each side) x10
40lb (20lbs each side) x 10
50lbs (25lbs each side) x 8

Alternating hammer curls
20lbs x 10
25 x 10
30 x 10
35 x 10
40 x 6

Dumbbell supine Bicep curl
25lbs x 10
30 x 10
35 x 6

One arm cable curl
20 x 15
25 x 10
30x 10
35 x 10
40 x 10

January 23 Leg Day!!

Front squats - I love getting my leg workout going with with front squats
40lb Bar x 10 x 2 sets
60 x 10
90 x 6
90 x 8

Elevated heel squats. Haven't done these in years so decided to try this again.
90lbs x 12
130 x 10
150 x 10
170 x 8
180 x 6

Leg press
90lbs x 10
90 x 12
180 x 10
270 x 10
360 x 10

Leg extensions supersetted with straight leg dead lift

Leg extension
80 x 10
90 x 10
100 x 10
120 x 10

Straight leg dead lift
60lbs x 10
80 x 10
100 x 10
120 x 10

January 24, 2012 This morning was Chest & Triceps

Incline Dumbbell Bench
30lbs x 12
40 x 12
50 x 10
55 x 8

Dumbbell Flat bench supersetted with hammer strength bench press

Dumbbell Flat bench
55lbs x 10
60 x 8
60 x 7

Hammer Strength
25lb each side x 12
45 x 8
45 x 7

Flyes
30lbs x 10
35 x 10
40 x 6

Over dumbbell extensions
40lbs x 10
45 x 10
50 x 10
55 x 10

V pushdowns
70 x 12
80 x 12
90 x 10

Rope pushdowns
60 x 10 x 3 sets

Reverse grip pushdowns
50 x 15
60 x 12
70 x 10
80 x 10