Back to posting workouts and new Phase II Meal Plan!!

I’ve gotten bad at tracking my workouts but have been keeping up the intensity and still continuing to record new personal bests.  I want to be able to go back and see where I was 4, 8, 12 weeks ago, etc.  Also now that I’m starting to see changes in definition, when I need to work on a particular area, I’d like to have the history of what I did before and how it affected my musculature.

I’m about half way to my goal so I’m calling this next half Phase II and have devised a new meal plan consisting of whole foods, high raw content and also vegan.  I’ve asked for some help in the vegan bodybuilding community to help me tweak this meal plan for my goals but this is a really great start according to those I’ve already socialized this with.

Meal 1 – Smoothie
2 scoops Sun Warrior protein powder
1 banana
1 Tbsp coconut flakes or coconut oil
1 Tbsp chia seeds
2 cups spinach

Meal 2
1 scoop Vega protein w/H2O

Meal 3
2 cups spinach
2 cups romaine
1/2 bell pepper
1/2 cucumber
1/4 tomato
1/4 avocado
1 morningstar farms vegan griller patty

Meal 4 pre-workout
Apple or Orange
1/4 cup hummus
1 cup baby carrots

Meal 5 during workout
1/2 svg Vega Whole Food Health Optimizer

Meal 6 post-workout
1/2 svg Vega Whole Food Health Optimizer

Meal 7 (before 7pm)
2 cups raw (spinach, kale) greens OR 2 cups cooked broccoli/asparagus
1/2 cup lentils OR black beans
1/4 avocado

Per this totals the following nutrient breakdown:
Cals 1363
Fat (g) 51.5g 34%
Carbs (g) 135.3g 40%
Prot (g) 109.3g 32%

I’m currently traveling and it’s been hard to stick with the gym and diet here as I’ve been engaged in work-related things from 8 am until well into the evening.  But, all in all, I’ve done ok and have made it to the gym across the street for a couple hard workouts.  I’m excited to get back home and to my routine as that will help keep me on track until this becomes second nature.

Keep representin #gymjonesandthehotness!



5.4 Legs

Lunge onto bench + back lunge same leg holding 8lb dumbbells x10 reps each leg (sets 1-3), x 12 reps (set 4)
superset with:
Calf raises x 25 reps each leg (sets 1-3), 30 reps (set 4)

Weighted squat hops (holding 22lb bar) x 10 reps
superset with:
Single leg dead lifts holding 15lb dumbbell x 18 reps
superset with:
knee circle up and out over bench x 20 reps each leg
x 4 sets

2 minute kickboxing round

5.3 Chest, tris & delts

Floor wipers holding 45lb bar + 2olbs, set 1 x 12 reps, sets 2-4 x 10 reps
superset with:
Single arm standing military press (cable) x 30lbs x 15 reps (sets 1-3), x 21 reps (set 4)

Close grip bench press x 65lbs x 25 reps x 20 reps x 19 reps
superset with:
Overhead triceps extension (cable) x 50lbs x 18 reps
x3 sets

Single arm standing press (cable) x 30lbs x 23 reps, x 40lbs x 20 reps
superset with:
Single arm leaning lateral delt raises x 15lb dumbbell x 16 reps each arm
superset with:
Wood choppers using rope + triceps extension x 30 lbs x 16 reps each side
x2 sets

5.1 Bootcamp

Nuff said. This rocked my world after being off for a week.

4.30 Mashup part 2

Well, I pretty much forgot to write down my workout for the day but here’s how it started out at least:

Heavy bag work for 3 minutes
superset with:
band pull down/extensions x 1 minute
superset with:
crazy drivers holding 10lb plate x 1 minute
x 4 sets

4.29 Mashup

Today and tomorrow’s workouts are going to be mash-ups of both upper and lower body, nothing too crazy but enough to get me back into training hard again.

Smith machine sumo squat 50lbs x 25 reps x 5 sets
superset with:
deadlifts x 20lb dumbbells x 20 reps x 5 sets

Jackknives on the bench holding 10lb plate x 18 (sets 1 & 2), x 20 (sets 3 & 4)
superset with:
wood choppers x 30lbs x 20 reps x 4 sets

walking lunches w/deadlift x 15lb dumbbells x 10 reps each leg x 2 sets

Vacation time

Well, 8 days off from hardcore working out was nice but I’m glad to be back into the swing of things. We did walk a lot and did a bootcamp-esque circuit one day in MD and I worked out 2 of 3 days in my hotel gym in NYC so it wasn’t all relaxation 🙂

Here we go again!