Build Up and Lean Out. Starting Pics.

by

1

First trip to Trader Joe’s to stock up on menu items. Pictures of Day 1. I wanted to post some pictures so you guys can see where I am starting. I want to drop a little bit more fat, but more importantly put on 3 to 4 pounds of muscle.  I will focus on upper chest, triceps, and posterior deltoids.

Build Up and Lean Out.

by

1

Hey guys!

I will be maintaining a 1 month long training and nutrition journal from May 15th until June 15th. The goal of this journal is to keep me accountable as I prepare for a photo shoot with a friend here in Portland, Oregon. I currently weigh 173.8 pounds at 5.6% body fat. I have done two previous bodybuilding competitions, but I am not interested in stepping on that stage again any time soon. What I am doing however is challenging myself in the realm of CrossFit, with an emphasis on strength increases and improving my Olympic lifts. I have a few specific goals for this month:

1 – Increase Lean Mass by 3-4 lbs.
(More Specifically Upper Chest, Triceps, and Posterior Delts)
2 – Decrease Body Fat to around 4%
3 – Increase my Olympic Snatch (currently 180 lbs.)
4 – Look amazing by June 15th for my photo shoot, which will be used for future promotion of myself and the vegan lifestyle

Here is my current plan of attack on nutrition:

http://www.myfitnesspal.com/reports/pri … 2012-05-13

During this month, I am setting a few ground rules. I want to limit all grocery shopping to Trader Joe’s, but I will still eat foods that are currently in my house that were not necessarily purchased from Trader Joe’s. I am going to only use Plant Fusion Protein Powder, http://plantfusion.net/. I just picked some of this stuff up, and this is a company I want to see get big. Also, I expect this protein to help me get big, and lean. I liked the idea of using a vegan protein powder from Trader Joe’s but they do not carry anything worthy. The only vegan protein they have is hemp protein and it is mostly fiber. Also, I only want to allow myself to eat out once a week.

My scheduled workout for today is:

WOD 120515:

BB Gymnastics

5X2 Clean & Jerk @ 80% – rest 60-80 sec.

Strength

15 minutes to establish a 3RM Back Squat.

Conditioning

Tabata:

Pullups

Notes: Alternating sets between strict & kipping (butterfly or glide). 8 rounds total work, beginning with strict.

*Rest 5 minutes.

3 rounds for total reps of:

90 sec. ME Rope Climbs 15′
90 sec. Rest
90 sec. ME Burpees
90 sec. Rest

Courtesy of www.theoutlawway.com

I’ll keep updating this as the days go by. I’m doing this workout at 12:30pm today, so I’ll post my numbers afterwards. I’ll also have a copy of this posted on the http://www.veganbodybuilding.com forum at http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=28262 as well.

Thanks.

2012 CrossFit Open WOD 12.3 @ X-Factor

by

0

March 10, 2012.

WORKOUT 12 . 3

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

I completed 275 reps total.

(I’m the one in the yellow shirt and black knit hat)

3.26.12 WOD

by

0

1a) 5X2 Snatch @ 75-85% – rest 90 sec.

135-135-145-145-155

1b) 5X3 Snatch Pulls – heaviest possible, rest 60 sec. DEMO VIDEO

225-225-225-225-225

1c) 5X2 Tempo High-Bar Back Squat @ 75% – rest 60 sec.

225-225-235-245-245

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

For time:

Run 400m
3 rounds of the BB complex-
5 Deadlifts 135lbs
5 Hang Power Cleans 135lbs
5 Push Jerks 135lbs
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex

100 Double-Unders

It took me 14:38, I need to run more.

Midline

1a) 3X5 (5l/5r) Turkish Get Ups @ 53lbs – rest 45 sec.
1b) 3×20  Toes 2 Bar – rest 45 sec.

Thank you to Vega Sport Pre-Workout Energizer for getting me through this workout! Vega Sport Recovery Accelerator and Performance Protein help me recover faster, so I can do it all over again.

“Tear it down build it back up stronger!” -path of resistance

2012 Reebok CrossFit Games Open so far…

by

2

Hey guys, I wanted to post my current standings in the 2012 Reebok CrossFit Games Open so far. In Workout 12.1, which was as many reps as possible in 7 minutes of Burpees, I got a score of 111. In Workout 12.2, the workout was as many reps as possible in 10 minutes of Snatches. The weight sequence was 30 reps at 75lbs., followed by 30 reps at 135lbs., then 30 reps at 165lbs., then and if you made it that far, as many as you can at 210lbs. Since the most I have snatched at this moment is 155 for 1 rep, my goal was to make it through the 30 reps at 135lbs. This would have put me at a score of 60. I didn’t quite make it that far. My final score as of now is 55 in workout12.2. I am considering performing this one more time tomorrow depending on how sore I am. I really want to get that 60, but since the snatch is a fairly new movement for me, this really comes down to technique. I have been seeing Nick Horton once a week at http://www.pdxweightlifting.com/. I have only gone 4 weeks so far, but have seen respectable technique improvements. I will continue to go, because I’d like to turn this weak point into a strong point in my performance. Thanks for checking in. More to come, as there a five workouts in the CrossFit Games Open. My profile is here: http://games.crossfit.com/athlete/21371