I usually leave the workout postings to Derek because I feel like we’ve kind of staked out our respective blog territories: his posts are naturally training-oriented and mine are usually recipes. But, damnit, I’m a bodybuilder too! And now that I’ve thrown my hat in the ring and decided to compete in a local September contest, I’m suddenly inspired to track and publish my workouts and therefore be held accountable. I’m now keeping a training log on the veganbodybuilding.com forums where all can see just how much weight I’m lifting and all of that sort of thing.
Upon introducing myself on the forums, someone (hi lobsterrific!) asked me if I had a “before” picture and I realized that I really have none that represent me at my worst from 11 years ago, when I was really, really overweight…
But I do have a video from about 5 years ago, just before I started getting into some serious weight lifting. Interestingly, it’s the first live view that Derek had of me; as many know, we met online in the World of Warcraft – I was his guildmaster. In this video, I’m eating a donut , a delicious vegan donut from Mighty-O in Seattle with my two best friends, and that sprinkle-laden donut was one of the heavier things I’d lifted lately. Yet, he still fell for me! That was how I knew it was true love…
So that’s my before! And here I am today, following the workout routine below:
Monday
Morning:
Cardio (Run 2 miles or 20 minutes stairclimber)
Evening:
Cardio (Run 2 miles or 20 minutes stairclimber)
Tuesday (Legs)
Morning:
DB Walking Lunges 3 x 20/each leg
Free Motion Squat 4 x 15
Romanian Deadlift 4 x 15
Bridge w/ One Leg Extended 3 x 10
Evening:
Cardio (20 minutes elliptical)
Abs x 3
Wednesday (Shoulders)
Morning:
DB Shoulder Press or Arnold Press 4 x 10-12
DB Seated Front Raises 4 x 12
Upright Row 4 x 10-12
Cable Laterals FST 7 7 x 10-12
Bent Over Laterals 4 x 10
Evening:
Cardio (Run 2 miles or 20 minutes stairclimber)
Abs x 3
Thursday (Upper Body Circuit)
Morning:
Each set 10-12 reps, repeat circuit 4 times
DB Incline Press
DB Row
Push Ups
Lat Pulldown
Cable Bicep Curl 21’s
Cable Straight Arm Pressdown
Evening:
Cardio (20 minutes elliptical)
Friday
Morning:
Cardio (Run 2 miles or 20 minutes stairclimber)
Evening:
Cardio (Run 2 miles or 20 minutes stairclimber)
Abs x 3
Saturday (Legs, Plyometric)
Morning:
Bench Step-Ups 3 x 20/each leg
Box Jumps 3 x 20
Jump Lunges 3 x 20
Traveling Jump Squats 3 x 20
Evening:
Cardio (20 minutes elliptical)
Sunday (Upper Body)
Morning:
Warm-up sets not included; final set of each exercise includes a high intensity technique such as forced reps, rest-pauses, or drop sets.
Barbell Bench Press 3 x 8-12
Cable Wide Grip Row 3 x 8-12
Barbell Wide Grip Decline Pullover 3 x 8-12
Barbell Shoulder Press 3 x 8-12
DB Seated Bicep Curl 3 x 8-12
Close Grip Bench Press 3 x 8-12
Evening:
Cardio (20 minutes stairclimber)
Abs x 3
Calves
Derek’s going to explain my program design and other fun facts about high intensity training and such next!
Marcella, thanks for the great post, that donut looks yummy! Love all your great recipe posts too, very well thought out… and food is 2/3rds of the game, as the saying goes.
-David
Thank you, I’m glad you like the recipes! And it was a fantastic donut, and Derek tells me that Mighty-O Donuts won a food network contest for best donuts in the country…and of course, they were the only vegan entry! And I agree, diet > exercise for health, no question.