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Thread: My Vegan Fitness Journal!!!

  1. #1
    Wannabebig Member
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    32 Year Old Vegan Gym Owner's Path Back To Success

    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

    ---

    Here are some pics of me now
    Attached Images Attached Images
    Last edited by vegan strong; 04-08-2015 at 09:32 PM.

  2. #2
    Wannabebig Member
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    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.

  3. #3
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    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

    ---

    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.
    Last edited by vegan strong; 12-27-2011 at 11:51 PM.

  4. #4
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    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

  5. #5
    House Lannister
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    Good luck with your goals man.

  6. #6
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    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

    --

    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.

  7. #7
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    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.

  8. #8
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    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.
    ---

    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.

  9. #9
    Wannabebig Member
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    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.

  10. #10
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    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.

  11. #11
    Cardio bunny Alex.V's Avatar
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    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.
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
    -515/745/700 bench/deadlift/squat
    Current mile time: 4:23
    Marathons: 3
    Century races: 3
    Ironmans: 1
    Ultramarathons: 1
    Current supps: http://www.atlargenutrition.com/prod...covery/results

  12. #12
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    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.

  13. #13
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    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.

  14. #14
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    03.09.15

    Oh how the years go by. I started this journal and was unable to commit to posting. I posted for several years between 2003-2007 under another user name.

    I'm 32 years old, seems like time is flying by. I have been off and on with workouts over the past several years. My BBing life so far has looked like this:

    2003-2006: Beginner, highly motivated, made great progress. Logged workouts and was dedicated. Was 21-23 years old at the time.
    2007-2010: Feel off completely. Worked 70+ hours per week inside health clubs, doing sales/managing, etc. Had a chest injury that made me take time off, time off led to falling off and barely exercising between late 07 and early 2010.
    2010-Today: Comeback + off and on. After 2 years of work related traveling from 08-10, I moved home and re-dedicated myself to the gym. Slowly I got back into lifting. This time around it's been way less intense, way more sparse, and I've never lived my life with fitness as my top 1-3 priorities, as it once was in the beginning. Thus I've stayed 25-30% BF @ 224lbs @ 5'10.

    This journey from age 21 to age 32 has led me to today. At this point with life moving fast, and 40 years old looming in front of me, I know how important it will be do get back into a health BF range, and make fitness a top priority.

    I struggle majorly with depression, which leads me to sometimes overeat. I used to drink a lot, but I've cut back in the past year.
    So here I am. I could use some encouragement. When I used to post here I really did find a lot of motivation. I hope this time I can commit to it.

    Back/Biceps

    Assisted Pull-Ups: 3 sets with 55-150 in assistance.

    Smith Machine Bent Over Rows:
    set 1: 115 x 8
    set 2: 95 x 8
    set 3: 95 x 8

    Cable Rows
    3 sets

    Alternating DB Bicep Curls
    3 sets of 8 w/ 35lb DBs
    2 sets of 8 w/ 25's (no alternating)

    This was a short workout. It's my first back day since early January, so I just wanted to get a little in and not be too sore.

    Tomorrow is cardio day.

    Split is:

    Mon: Back/Bi
    Tues: Cardio
    Wed: Chest/Tri
    Thurs: Cardio
    Fri: Legs
    Sat: Shoulders
    Sun: Cardio

  15. #15
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    04.08.15

    Chest/Triceps

    DB Partial Incline Bench
    40's x 10
    50's x 10
    60's x 10
    60's x 10

    Full Incline Bench (hitting a lot of shoulders)

    55x x 8
    55's x 8
    55's x 8

    Close Grip Pushups
    6, 6, 5

    Overhead EZ Curl Bar Tricep Extension
    60 x 8
    60 x 8
    60 x 8

    Nutrition
    1,450 calories
    22% fat
    16% protein
    62% carbohydrates

  16. #16
    Wannabebig Member
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    06.17.15

    Had a great back/bicep workout on Tues. Didn't log the workout, but highlight was 205 x 6 deadlifts.

    Chest/Triceps

    17ish degree Incline DB

    45's x 10
    70's x 8
    70's x 8
    70's x 8

    Flat BB Bench
    155 x 8
    155 x 8
    135 x 10

    Standing Cable Fly
    50 (each side) x 8
    50 (each side) x 8
    40 (each side) x 8

    BB Close Grip Press
    135 x 6
    135 x 6
    135 x 6

    Tricep Pressdown
    5 sets to failure

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