ONEMONTHLEAN

I am a vegetarian college wrestler and fitness enthusiast. In the past my passions for fitness have lain in bulking HOWEVER this blog is to document my new approaches to a more complete fitness…

[onemonthlean]

Hey, everyone. Tis season of discount candy and getting mad drunk with friends; however, stay vigilant and don't stop turning that cellulite into swollerite!

[onemonthlean]

Here are some real poor quality photos to accompany a post about my nightly bicep workout. I do it every other night, sometimes multiple times throughout the day also if it is a night in which the workout is on. It's pretty simple. 25 concentration curls Switch arm and repeat 25 cross body curls Switch arm repeat 20 concentration curls Switch and repeat 20 cross body curls Switch and repeat 15 concentration curls Switch and repeat 20 cross body curls Etc. The jist is to not do any less than twenty cross body curls when it falls onto that rotation; however, decrease concentration curls by five every interval until the workout is complete. And don't skip it! Even if you come home drunk as an Irishman, if its a pre-bedtime workout day then you have to force yourself to do it.

[onemonthlean]

For the birthday of this blog, here is picture of my favorite muscle group on my body, the traps!

[onemonthlean]

Today is OneMonthLean's birthday!

To celebrate, here was today’s workout. Couple mile run out to a nice steep hill where I ran intervals up, followed by the return run. Core workout and some back lifts ought to seal this day up nicely.

Thank you to everyone who has followed from the beginning.

[onemonthlean]

Runs and Lift

It's been interesting trying to find a schedule around my new job working with conference services, but I am nailing it now. So anyways, here's the workout. Pec Fly 3x10 Vert Pec Fly 3x10 Back Fly 3x10 Forward Shoulder Raise 3x10 Lat Pulldown 3x10 Tricep Ext. 3x10 Iso Tricep Ext. 3x10 And top it off with a fifty minute run! I'm pooped, but I promise to put some pics up soon!

[onemonthlean]

Live a "no excuses" lifestyle.

[onemonthlean]

Hey! Quit feeling like shit and go for a run!

[onemonthlean]

In following with the new program...

Today was a full bicep/arm day and a half shoulder day. Tomorrow will be full shoulders and half chest. The following will be full chest and half back then full back and half biceps/arm etc. That's the bare bones of my new program. I am excited to see if it is a success!

Today's lift:

Dumbbell Curls 3(x2)x10

Cross Body Hammer Curls 3(x2)x10

Full Extension Concentration Curls 3(x2)x10

Reverse Curls 4x10

Concentration Reverse Curls 3(x2)x10

This concluded the Bicep Workout, for shoulders:

Behind Head Military Press 3x10

Alternating Dumbbell Forward Shoulder Raises 3(x2)x10

Full Rotation Shoulder Raises 3x10

    (For these, you start with a dumbell and keep your arms straight at your waist-level, then raise them all the way up over your head. It hits the traps a little bit too.)

Another little tip for shoulders? When doing Alternating Forward raises, throw in a little shrug at the top to hit the traps.

[onemonthlean]

Hey! I have been getting some questions about which proteins I use.

So I thought I would answer. I am usually not picky about my proteins, as I am a strict vegetarian and not a vegan; however, whey proteins still give some digestive troubles. So I primarily have been using this brand's protein powder. http://www.veganproteins.com/ I know it provides me with the vegan nutrition I need after after a hard grind and it tastes a lot better than some of the non-vegan proteins I have used. 

Of course, I firmly abide that if you have a complete and well rounded daily diet protein powders are really not a necessity; however, if you do supplement with proteins powders, I strongly suggest trying a vegan substitute at least once (pea protein, hemp protein). It is great stuff!

[onemonthlean]

15 min. race pace run!

The goal of this run is to perform at your peak competition speed for 15 minutes. Best done not on a machine so your pace can vary at will. Best topped off with a little sprint at the end (bursting at the end of a run has boosted testosterone in scientific trials). 

After the 15 minutes of grinding a nice little cool down is good to get back to your start point if you misjudged your loop and pacing. Hell, a cool down is good anyways. And to complete the work out a nice little ab session!

I personally am not sure if i'll see the inside of the gym for weights today, pretty sore still so Tuesday may be my day off this week. 

[onemonthlean]

An early morning lift, a late night run, and a wonderful anniversary with my beautiful loving lady!

Weights was a glamour day. Chest, biceps, shoulders and some quick abs.

The run was a quick 3 miler. I hope everyone is enjoying their April Fools Day!

[onemonthlean]

30 minute hard run with a 10 minute cool down jog.

And Spring is so officially here in my little Oregon town! Happy Pagan Fertility Celebration/ Easter!

[onemonthlean]

Today's Workout!

Bench 3x10

Horizontal Pec Fly 3x10

Lateral Pec Fly 3x10

Curls 3x10(x2)

Cross Body Hammer Curl 3x10(x2)

Forward Shoulder Raises 3x10

Back Fly 3x10

Lat Pull down (Behind Head) 3x10

Lat Pull Down (infront of head) 3x10

5 min. ab routine

[onemonthlean]

This being a sickness-ridden month and being under the weather myself, I suggest stocking your house with some apple cider vinegar.

Seriously, from removing warts (unrelated) to gargling to sooth a cough and a sore throat I swear by this stuff and can only boast about its health benefits. Research it for yourself and do your body a favor by buying a bottle. 

[onemonthlean]

Today is my day off from weights, which means extra cardio!

After a french press of coffee that was blacker than the love child of Tupac and Biggie Smalls I was ready and raring for a 50 minute run! No idea where it came from, just plopped the noise cancelling headphones on (a great investment for zoning out while running) and took off into the farmland surrounding my college's city until it felt time to twist on turn on the windy roads back home for a shower. Wonderful. 

The sights one sees while on a great run can be absolutely inspiring sometimes.

Sigh. Time for class!

[onemonthlean]

Props to you, man! It is a real challenge to pursue complete and total fitness like this, and you are attacking it like a monster lol. I was wondewring what your diet was like, or if you had any nutritional stuff that you followed? Much appreciated!

Hey, there! Well, I am actually a pretty strict vegetarian so I stay away meats. I stay as raw as as possible and get a lot of my nutrition from grains, salads, fruits etc. And some cottage cheese here and there. I mean, my diet is a hard question to answer without getting a bit more specific with a question, but those are what I would say the staples are. If you want personally tailored information I would be happy to offer some directional advice there too!

[onemonthlean]

Excellent day of upper body and running!

Went for a 20-30 run with the lady friend following a great Bicep and chest lift. 

3x10 bench

3x10(x2) curl

3x10 Machine Lateral Pec Fly

Burnout: Machine Vertical Pec FLy

Reverse Curls

Concentration Curls

Cross Body Hammer Curls

I mixed up when I did certain sets to balance the workout between my chest and Bi's. Tomorrow will be a back and shoulder day! MY FAVORITE!