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vegan strong
12-27-2011, 11:21 PM
So I've decided to start a journal to track my progress... Here is the long story short on me...

29 years old
5'10
224 pounds

47.5 chest
42 waist
17.25 arms (cold)

Haven't done leg measurements in a while.

I started working out around 2003. I was 150 pounds and no muscle. I was able to bulk up from there over the course of 3 years. In 2006 I was not vegan, eating a traditional bodybuilding diet (meats, protein, etc.) and I was the same measurements as now, only 4 inches smaller in the waist, and quite a bit less body fat.

I stopped working out for nearly 3 years do to a chest injury that didn't seem to want to heal. Miraculously early this year I started working out again, and the chest issue seemed to be healed. Since then I've had to try to gain all of my strength back... There are some exercises that I still won't attempt.... but I am getting there...

Former PR's

Bench: 315 @ 215
Dead: 515 @ 215
Squat: 410 @ 205

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Here are some pics of me now

vegan strong
12-27-2011, 11:41 PM
Current Goals

Drop body fat until I've lost 10 inches from the waste.

My best guess is that with a slow cut this will require 50 pounds loss. Here is how I plan to do that.

12/28/11 - 223 lbs
01/15/12 - 215 lbs
02/15/12 - 207 lbs
03/15/12 - 199 lbs
04/15/12 - 191 lbs
05/15/12 - 183 lbs
06/15/12 - 175 lbs
---------------------

I will be tracking workouts, nutrition, etc. throughout. Looking forward to following some journals and interacting on here.

vegan strong
12-27-2011, 11:48 PM
12/27/11 - chest/back + evening basketball

Hit the gym this morning @ 7am and did a 40 min chest/back workout.

(BB Bench)

warmup: bar x 40
warmup: 95 x 15
set 1: 135 x 15
set 2: 185 x 6
set 3: 185 x 6

(Close Grip Pull-Down)

4 sets of 8-10 w/ 115-130

(Incline BB Bench)

set 1: 145 x 8
set 2: 145 x 8
set 3: 145 x 8
set 4: 145 x 8

(Wide Grip Pull-Down)

3 sets of 8-10 w/ 130-140

(T-Bar Row)

4 sets of 6-8 w/ 2 plates

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Played 1.5 hours of 4 on 4 full court b-ball tonight. Still not in good cardiovascular shape, but 5 weeks into pick-up b-ball and I'm feeling much better than when we started.

vegan strong
12-28-2011, 09:59 PM
Today was an off day... split starting Monday is

Mon - chest/back
Tues - cardio
Wed - legs
Thurs - cardio
Friday - shoulders/arms
Sat - rest
Sun - rest

chevelle2291
12-28-2011, 10:34 PM
Good luck with your goals man. :hello:

vegan strong
01-20-2012, 07:56 PM
Missed posting a few workout, but I'll do my best to start getting everything in here... Tonight I got a good chest/tricep workout in. Here are the stats.

BB Bench

bar x 30
95 x 15
135 x 12
185 x 8
205 x 3
205 x 3
205 x 3
185 x 8
185 x 6

--

Incline BB Bench

155 x 8
155 x 8
135 x 8

--

EZ Bar Behind Neck Tricep Extension

80 x 4
70 x 6
60 x 10

--

HOIST Rock-IT Machine Dips

3 sets of 10 w/ 10 setting (180lbs)

--

Close Grip Bench

135 x 5
135 x 3
135 x 3

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I'm starting "The Daniel Fast" on Monday. For anyone interested here are the specs: http://danielfast.wordpress.com/daniel-fast-food-list/

Down to 223 right now. Planning to steadily cut 1-2 pounds per week.

vegan strong
01-23-2012, 11:13 PM
Hit a bench session tonight, as I got out of whack on my workout schedule last week. Felt weak going in but got stronger. Progressively feeling more and more like the old days.

(BB Bench)

bar x 30
95 x 15
135 x 10
185 x 1
205 x 1
215 x 1
205 x 3
185 x 8
185 x 6

(Incline BB Bench)

165 x 8
155 x 8
135 x 10

(Rope Tricep Extensions)

4 sets of 8-10 w/ 90 to 100 pounds

--

Started "The Daniel Fast" today. As a vegan, this isn't a big stretch for me, but I've had an addiction to Zevia colas and drank way to many teas over the past months. Along with being a prayerful journey, this should help me break some bad cycles I've been in.

The fast isn't a complete fast, but it involves only grains, nuts, seeds, fruit, veggies... no additives, no sugar, and water is the only drink. I am allowing myself to drink 2 cups of coffee and 1 cup of tea per day. Both with no added sugar.

This is really designed to be a time of connecting with God, and I feel that it will be excellent on all levels.

Hope everyone is off to a great week.

vegan strong
02-09-2012, 08:38 PM
02.09.12 - Bench

I own a fitness center consulting company... a very small business at this point, and I've brought in a friend as my COO over the past week or two. Things have been crazy and I haven't been good about updating this journal. I will try to get to it more.

The Daniel Fast went well, and I broke out of some habits. I only ended up doing it for 10 days, but it went well.

Since then I've only allowed myself to have 1-2 non-water drinks per day... Also cutting back on any beer drinking on the weekends.

Def looking at things in moderation right now. I am 5'10, 223 currently, down about 4 pounds since starting the fast.

Feeling pretty good, pretty strong, considering my journey back from complete weakness last fall. I put up 225 x 1 tonight for the 1st time since 2005.
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BB Bench

bar x 30
95 x 20
135 x 10
185 x 8
205 x 2
215 x 1
225 x 1
205 x 3
205 x 3
135 x 20

DB Bench (alternating)

70's x 5

Incline DB

70's x 5
70's x 5

Took a phone call at that point and skipped triceps. Hitting up back next.

Nutrition has been very clean, lots of hummus with no oil, just chick peas, water, and some salt and pepper... eating with spoon and not chips. Also a lot of smoothies with flax, blueberries, and soy milk.

vegan strong
06-14-2012, 10:18 PM
I fell off from logging right after creating this. I'm going to do my best to stay on point this time. Feedback and encouragement appreciated...

So I'm 5'10, 219 right now. Waist is roughly 38 @ the belly button. Arms are 17.25 cold, chest is roughly 47 inches.

Will get some accurate measurements in the next couple of days.


Strength has gotten a lot better in the past year. When I got hurt in 2006 I never thought I'd be putting up over 200lbs on the bench again. Right now I've 1 rep maxed @ 245. I feel like I could do more, but I'm being more careful with form now due to the Sterno-clavicalular injury back in 06.

Strength is decent on back as well. I'm not currently training legs apart from 2 hours of pick up basketball weekly and back riding. I understand this is not good, but as someone who used to squat 400lbs I know all about leg training, and @ 29 years old I'm just not choosing to do a lot of it at this time. However, I may change that in the near future when I get more used to my routines.

I've been working out again steadily for over a year now, but I've averaged 2 visits to the gym per week, as opposed to the 4-5 visits I used to avg. when I was in peak condition in 04-05.

Tonight I trained back. I didn't keep track of weight 100%, but here's roughly how it went down.

wide grip lat pull-downs

80 x 30 (warmup)
115 x 10
145 x 6
125 x 8
125 x 8
145 x 6

HS high row machine

2 plates on each side x 8 reps per arm x 3 sets

narrow grip pull-downs

3 sets of 8 w/ 105-115

t-bar rows

3 sets of 8 w/ 2 plates

ez bar curls

3 sets of 8 w/ 50lbs + bar

HS preacher curls

3 sets of 6-8 w/ 50lbs

alt DB curls

3 sets of 8 w/ 35lb DB's

drop set w/ 25's x 8 and 15's x 10

exhaustion... done.

vegan strong
01-30-2013, 09:43 AM
01.29.13 - Chest/Triceps

BB Bench

bar warmup x 30
95 x 20
135 x 15
185 x 3
225 x 3
225 x 3
185 x 6
185 x 6
185 x 5

Incline BB Bench

135 x 6
135 x 6
135 x 6

DB Fly

45's x 8
45's x 8
45's x 8

EZ Bar Overhead Tricep Extension

70 x 8
70 x 8
70 x 8

The last two exercises were super-setted



I've been away from the iron and not tracking my daily eating for a couple of months. All and all I was pleased with my strength all things considered.

Basketball cardio tonight for 2 hours and back day tomorrow.

I need all the encouragement I can get, so hope to see some subscribers!

Will post current stats asap.

Alex.V
01-30-2013, 11:35 AM
Good on ya, man. I'll be checking this out for sure- working with a vegan client now and of course always interested to see how others progress.

vegan strong
01-02-2014, 09:26 PM
Started this journal a couple years ago. Never really stuck to updating it. I did stick to updating my journal on this site from 2002 - 2006. I was posting under another name then. I went from 155-220lbs lifting during that time.

I am currently 226, about 25-28% body fat. My goal is to cut to 175 or 10% BF. Whichever comes first. Starting tomorrow. I run a powerhouse gym and own a personal training company. Hope to engage with some of ya'll on here.

vegan strong
01-05-2014, 01:43 PM
01.04.14

Did a quick bench workout tonight. Felt really weak like I'm possibly getting sick. Stomach virus going around. Assuming I'm not sick tomorrow is back day.

BB Bench

135 x 10
185x 8
205 x 5
185 x 5
135 x 10

That's it. Wasn't feeling it. Thanks Dylan for the feedback. I need to push and encouragement.