Vegan Bodybuilding & Fitness

Here's today's weight workout. Had to go after work today, so a 3pm workout:

Prone leg curls - 3 sets x 10 reps @ 80lbs
Seated leg extensions - 3 sets x 10 reps @ 100lbs
Seated leg press - 3 sets x 15 reps @ 255lbs
Standing calf raises - 3 sets x 12 reps @ 275lbs
Good mornings - 3 sets x 8 reps @ 45lbs
Hip adductors - 3 sets x 12 reps @ 120lbs
Hip abductors - 3 sets x 12 reps @ 120lbs
Cable crunches - 3 sets x 30 reps @ 150lbs
Double arm preacher curls - 3 sets x 8 reps @ 70lbs total
Cable tricep extensions - 3 sets x 12 reps @ 80lbs
Planks - 2 sets @ 30 seconds (forward and sides)

Food was good -

Breakfast - amaranth with soy milk & chopped dates. Black tea & soy milk
Snack - banana & peanuts, green tea
Lunch - large spring green salad with red kidney beans, green tea
Snack - banana
Post workout snack - Raw Protein powder with Vega Smoothie
Dinner - Spaghetti squash with quinoa & chopped veggies, half cup refried beans, tortilla chips, glass of water
Snack - unsweetened soy yogurt with strawberries & blue berries

I dragged myself out of bed at 4:30am this morning and I was out running by 5;30am. 6 mile tempo run, overall pace was 9:15, so the middle 4 mile tempo was an average 8:45 pace.

Food today:

Pre-run snack - banana, black tea with soy milk
Post run breakfast - still experimenting with different pseudograins. Had millet, soy milk, and chopped dates heated up. Black tea with soy milk.
Snack - banana & almonds, green tea
Lunch - large green salad with red kidney beans and dried cranberries, apple, green tea
Dinner - 2 cups great northern beans, daiya cheese, 3 corn taco shells
Snack... to be determined

Kinda tired today so I took an afternoon off from the weights. Hoping to get back in the weight room tomorrow. Still thoroughly enjoying working with Ellen Jaffe Jones - she's an awesome coach!

Thought I'd be brave and post a recent photo to show how the hard work is paying off

Today was just a fleeting visit to the weight room in between work and a meeting at my daughter's school, but something is better than nothing, right?

Pull ups with hanging leg raises - 3 sets x 10 reps @ body weight
Db chest press - 3 sets x 15 reps @ 70lbs total
Dips - 3 sets x 15 reps @ body weight
Seated back extensions - 3 sets x 20 reps @ 170lbs

Not as much as I wanted to do but I only had a 30 minute window.

Here's what I ate today:

Breakfast - soy milk & millet with chopped dates, black tea & soy milk
Snack - banana & peanuts, green tea
Lunch - spring green salad with garbanzo beans & sunflower seeds, green tea
Snack - coconut cream pie lara bar, black tea with soy milk
Dinner - Sweet Tomatoes salad bar, baked potato, green tea

Well, today's run kicked my butt... 16 mile hill run, 1,614 ft total ascent, 1,638 ft total descent in 2 hrs 48 minutes. Overall pace for the 16 miles was 10:30. I did OK until mile 10, then my energy got zapped, despite the gels every 30 minutes. Still, it's been a few weeks since I ran that hill AND it's only 6 days since I ran 20 miles... that's my excuse anyway

Food today:

Breakfast - oats, chopped dates, almond milk. Black tea & soy milk.
Post run - Vega smoothie
Lunch - peanuts & banana (should have eaten more but didn't feel up to it), coffee with soy milk
Dinner - huge spring green salad, garbanzo beans, french fries (I know, I know... but it was a treat for the 16 miles, OK? LOL), glass of water
Snack - 2 slices sprouted grain toast, glass of water

Today was pretty much a down day for some recovery. I think I've worked out for 10 days straight or something like that, so I let myself have 8 hours sleep and an easy start to the day.

Breakfast was a cup of coffee with soy milk, a mixture of millet and oats with raisins & soy milk warmed up.

Then 45 minutes of "yoga for athletes" dvd (realizing that I'm not as strong as I thought for the poses that are held for a minute or more! So that's something to work on).

Snack - banana
Lunch - visit to the local Thai restaurant One spring roll, panang curry, green tea
Snack - home made coconut "lara bar"
Dinner - spinach & tomato salad, sauerkraut, black beans, blueberries/strawberries, glass of water

I managed to hit the weight room this morning:

Pull ups with hanging leg raises - 3 sets x 10 reps @ body weight
Seated shoulder press - 3 sets x 12 reps @ 120lbs
Db bench press - 3 sets x 12 reps @ 80lbs total
Incline db bench press - 3 sets x 15 reps @ 60lbs total
Front db shoulder raises - 3 sets x 12 reps each arm @ 20lbs
Cable crunches - 3 sets x 30 reps @ 150lbs
Seated cable row - 3 sets x 10 reps @ 200lbs
Pull downs - 3 sets x 12 reps @ 90lbs
Dips - 3 sets x 15 reps @ body weight

That was followed by two rounds of mini golf with my parents... not exactly cardiom but hey... there was walking involved

Here's what I ate today:

Breakfast - oats, dried cranberries, chia seeds, rice milk, black tea & soy milk
Post weights snack - Gen Soy shake with Vega smoothie
Lunch - large green salad, tofurky, black tea & rice milk
Snack - banana & peanut butter
Dinner - 3 crispy tacos with beans, lettuce & tomatoes, large green salad, glass of water
Snack - small glass of red wine... not sure what's for munchies yet!

Today's workout was an easy 6.7 mile run... 9:42 overall pace

Here's what I ate today:

Breakfast: oats, cranberries, chia seeds, coconut milk, black tea & soy milk
Post run snack - banana
Lunch - steamed kale & spinach, with wild rice, quinoa, and great northern beans, tamari sauce, black tea & soy milk
Snack - banana & almonds, green tea
Dinner - large green salad & red kidney beans, green tea, apple
Snack - 3 slices sprouted grain toast with peanut butter, warm soy milk

Well, today turned into an unplanned recovery day.... I got out of work late and so didn't have chance to hit the gym before it was time to pick up my daughter from school. Oh well, the best laid plans.... I'm planning on getting up early to run in the morning and I'll try and hot the weight room after work tomorrow because Grandma is on pick-up duty

Here's what I ate today:

Breakfast - oats, chia seeds, raisins, & almond milk. Black tea & soy milk.
Snack - banana & almonds, green tea
Lunch - large spring greens salad, great northern beans, green tea, apple
Snack - lara bar
Dinner - wild rice, quinoa, mixed mushrooms, steamed kale & spinach, plain soy yogurt with strawberries & blueberries, glass of water
Snack - 2 slices sprouted grain toast, water

Nice work! Awesome new pic too! Well done.

As usual, I'm liking this consistency in both training and nutrition. Always great to see dedication and commitment producing results.

Keep after it! I'll check back again soon to see what you're up to.

All the best!

_________________

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

What a day...

Up at 4:30am and out running by 5:30am. Had a pretty bad headache for some reason so only ran a 3 miler, but at least I got out there in the cold morning breeze!

Work was busy, conference calls, dealing with angry students... then my daughter's school called claiming she and another student got into a fight so she's now suspended until Monday

Anyway, I still managed to hit the weight room after work. Here's what I did:

Pull up with hanging leg raises - 3 sets x 10 reps @ body weight
Seated back extensions - 3 sets x 20 reps @ 170lbs
Prone leg curls - 3 sets x 10 reps @ 80lbs
Seated leg extensions - 3 sets x 10 reps @ 100lbs
Seated leg press - 3 sets x 15 reps @ 255lbs
Standing calf raises - 3 sets x 12 reps @ 275lbs
Hip abductors - 3 sets x 12 reps @ 120lbs
Hip adductors - 3 sets x 12 reps @ 120lbs
Seated shoulder press - 3 sets x 12 reps @ 120lbs
Front db raises - 3 sets x 12 reps each arm @ 20lbs
Cable crunches - 3 sets x 30 reps @ 150lbs
Bicep db curls - 3 sets x 8 reps @ 25lbs each arm
Standing cable tricep extensions - 3 sets x 8 reps @ 90lbs

Phew! I think that was it for today!

Food was pretty wholesome;

Breakfast - amaranth with rice milk & chopped dates, black tea with soy milk
Snack - banana & almonds, green tea
Lunch - large green salad, avocado, garbanzo beans, green tea
Snack - apple
Weights workout - ate banana half way through
Post workout snack - vega smoothie with gen soy shake
Dinner - 2 gardein scalopinis with steamed mixed vegetables, glass of water

LOL Totally forgot that I also did:

Bench press - 3 sets x 12 reps @ 125lbs
Incline bench - 3 sets x 12 reps @ 95lbs
Dips - 3 sets x 15 reps @ bodyweight

Well, today wasn't exactly a productive day and I didn't get chance to work out due to various reasons, including my daughter being off school for the day.

But here's what I ate:

Breakfast - oats with chia seeds, dried cranberries, & coconut milk, coffee with soy milk
Snack - banana & peanuts, green tea
Lunch - 2 gardein scalopinis, water
Dinner - large green salad, vegan veggie pizza, water
Snack - 2 small slices sourdough wholewheat toast, water

Today was a much better day

I managed to hit the weight room AND go for a run. Here's what I did:

Db bench press - 3 sets x 15 reps @ 80lbs
Db incline bench - 3 sets x 15 reps @ 70lbs
Cable crunches - 3 sets x 30 reps @ 150lbs
Standing calf raises - 3 sets x 12 reps @ 175lbs
Goblet db squat - 2 sets x 12 reps @ 40lbs
Romanian deadlifts - 3 sets x 10 reps per leg @ 20lbs
Seated low cable row - 3 sets x 10 reps @ 200lbs
Planks - 2 sets x 40 seconds
Side planks - 2 sets each side x 40 seconds
Then right into the 6.5 mile run at 9:38 pace

Here's what ate:

Breakfast - amaranth with rice milk, chopped dates, and dried cranberries, coffee with soy milk
Post weights workout - raw protein with vega smoothie
Post run - quinoa with chopped apple & garbanzo beans, coffee with soy milk
Snack - almonds
Dinner - stir fry veggies & tofu, glass water, small piece chocolate cake

Somewhat of a recovery day today and had to take my parents back to the airport at 6.30am . so after a couple of cups of coffee, I did 30 minutes of gentle yoga. An hour or so later, my 8 year old daughter wanted to go run with me for the very first time, so we ran/walked half a mile in 7 minutes

Food was not necessarily filled with great choices today! There were potato chips, popcorn, and some fluffy white bread in there, but... breakfast was solid with oats, chia seeds, and dried cherries, and dinner was good with stir fry veggies with shredded gardein. So it's back on the healthy eating band wagon tomorrow!