xjonfastx

In light of my uneven lats I decided to either drop a few pounds or stay at the same weight in most of my exercises to put more emphasis on form. Saturday, 06-18-2011 - Chest, Bi's, Forearms, & Tris 1. Incline Dumbbell Press - 35x12x3 2. Flat Bench Dumbbell Press - 37.5x12x3 3. Incline Dumbbell Fly - 22.5x12x3 4a. Zottman Curl - 25x12x3 4b. Dumbbell Wrist Curl - 25x15x3 5a. Alternating Hammer Curls - 20x12x3 5b. Barbell Reverse Wrist Curl - 25x12x3 6. Tricep Rope Pushdown - 80x15x3 7. Reverse Tricep Pulldown - 60x15x3 8. Cardio - 15 minutes HIIT 9. Reverse Crunches - 35x3

Thursday, 06-16-2011 - Back 1. Bent Over Barbell Row - 70x12, 75x12, 80x12 2. Seated Cable Row - 105x12x3 3. Widegrip Lat Pulldown - 105x12x3 4. Good Mornings - 80x12x3 5. Underhand Cable Pulldown - 105x12, 120x12x2 6. Upright Row - 55x12, 60x12x2 7. Cardio - 15 minutes of high intensity interval training 8. Planks - 60 sec x 3

Squats are the mother of mass and strength gains. Form is more important than weight. Preacher curls are a quick and effective way to build mass for your bis.

A day or two ago after working out my back I was feeling nice and swoll. Post work out I was checking out the goods with my hands as I was leaving the gym. My right lat felt noticeably larger than my left. When I got home I took a picture to confirm what I feared. http://i56.tinypic.com/2hnc282.jpg Does anyone have any suggestions how best to even it out? Here is a link to my training log. Let me know if I need to implement more unilateral workouts. http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=24283 Thanks for reading!

Wow! It's been like a week since I last had time to update. Let's get it to it! Wednesday, 06-08-2011 - Chest 1. Smith machine Bench Press - 75x12, 80x12x2 (rest-pause sets) 2. Dumbbell Bench Press - 35x12, 37.5x12, 40x12 3. Dumbbell Fly - 20x12x3 4. Swiss Ball Decline Push Ups - 9, 8, 5 Thursday, 06-09-2011 - Back 1. Bent Over Barbell Row - 65x12x2, 70x12 2. Seated Cable Row - 60x12, 75x12, 105x12 3. Good Mornings - 75x12x3 4. Full Range Lat Pull Down - 50x12x2, 60x12 5. V-Bar Pulldown - 90x12, 105x12, 120x12 6. Upright Row - 55x12x3 Saturday, 06-11-2011 - Chest, Bi's, Forearms, & Tris 1. Incline Dumbbell Press - 35x12, 37.5x12x2 2. Flat Bench Dumbbell Press - 37.5x12x3 3. Incline Dumbbell Fly - 22.5x12x3 4a. Close Grip EZ Bar Curl - 60x12x3 4b. Barbell Wrist Curl - 40x15x3 5a. Widegrip Barbell Curl - 45x12x3 5b. Reverse Dumbbell Wrist Curl - 12.5x15x3 6. Tricep Rope Pushdown - 60x15, 70x15, 80x15 Sunday, 06-12-2011 - Back & Shoulders 1. Widegrip Lat Pulldown - 105x12x3 2. Widegrip Seated Cable Row - 105x12x3 3. One Arm Dumbbell Rows - 35x12x3 4. Deadlifts - 95x12x3 5. One Arm Dumbbell Shoulder Press - 25x12x3 6. Reverse Delt Flies - 15x12x3 7. Smith Front Shrugs - 90x15, 100x15, 105x15 8. Smith Reverse Shrugs - 90x15x3 Tuesday, 06-14-2011 - Legs 1. Squats - 100x12, 115x12x2 2a. Leg Press - 140x12x2, 160x12 2b. Standing Calf Raises - 75x15x3 3. Leg Curls - 60x12, 65x12x2 4. Leg Extension - 90x12, 95x12, 100x12 Wednesday, 06-15-2011 - Chest 1a. Smith Machine Chest Press - 80x12x2, 85x12 (rest-pause sets) 1b. 45 Degree Twisting Crunch - 30 sec x 3 2. Dumbbell Bench Press - 37.5x12x3 3. Dumbbell Fly - 20x12, 22.5x12x3 4. Swiss Ball Decline Push Ups - 10, 9, 7 5. Cardio - 15 minutes of high intensity interval training

Tuesday, 06-07-2011 - Legs 1. Squats - 95x12, 100x12x2 2a. Leg Press - 130x12, 140x12x2 2b. Standing Calf Raises - 75x12x3 3. Leg Extensions - 90x12x3 4. Leg Curls - 60x12x3

Weighed in and took this picture first thing Sunday morning. Me at 174.5 lbs! http://i52.tinypic.com/206of0x.jpg Sunday, 06-05-2011 - Back & Shoulders 1. Widegrip Seated Cable Rows - 90x12x3 2. One Arm Dumbbell Rows - 35x12x3 3. Close Grip Lat Pulldown - 105x12x3 4. Deadlifts - 95x12x3 5. One Arm Dumbbell Shoulder Press - 25x12x3 6. Reverse Delt Flies - 15x12x3 7. Smith Machine Front Shrugs - 85x15, 90x15x2 8. Smith Machine Reverse Shrugs - 75x15, 85x15x2 9. High Intensity Interval Training - 15 minutes on bike 10. Hanging Leg Raise - 15, 15, 15

Admittedly I probably put a little too much into this work out but that's alright. It felt great! Saturday, 06-04-2011 - Chest, Bi's, Forearms, & Tris 1. Incline Dumbbell Press - 27.5x12, 32.5x12, 37.5x12 2. Flat Bench Dumbbell Press - 32.5x12, 37.5x12x2 3. Incline Dumbbell Fly - 25x12x3 4a. Close Grip EZ Bar Curl - 60x12x3 4b. Dumbbell Wrist Curl - 25x12x3 5a. Widegrip Barbell Curl - 40x12, 45x12x2 5b. Barbell Reverse Wrist Curl - 25x15x3 6. Reverse Tricep Pulldown - 50x15, 70x15, 80x15 7. Dips - 5, 5, 5 8. Decline Swiss Ball Pushups - 10, 8, 7 15 minutes of high intensity interval training on the bike 9. Side Bridges - 30 sec (each side) x 3

Thursday, 06-02-2011 - Back 1. Widegrip Lat Pulldown - 105x12x3 2. Reverse Grip Bent Over Row - 60x12, 65x12, 70x12 3. Bent Over Two Dumbbell Row - 35x12, 30x12x2 4. Good Mornings - 60x12, 70x12, 75x12 5. Upright Row - 45x12, 50x12, 60x12

I saw this on the news while at the gym some time last week. Yeah, I think it's funny that they have to squeeze in that glass of milk. Like it couldn't be any more obvious that it's not necessary at all.

Due to weak point training my chest right now I decided to make this journal to perhaps get some help assessing my situation. Here is a backlog of days pertaining to my current routine. It dates back about a month. If you think I am not giving myself long enough to determine that my chest is a weak point I would appreciate the feedback. Or if you have any tips as to what I could do differently to improve training my chest please share that as well. Thanks for reading! Rest periods between sets is 60 seconds, Rest periods between exercises is 2 minutes. Tuesday, 05-03-2011 - Legs 1.Squats - 80x12, 85x12, 90x12 2a. Leg Press - 110x12x3 2b. Standing Calf Raises - 75x12x3 3. Leg Extensions - 75x12x3 4. Leg Curls - 40x12, 45x12, 50x12 5. Planks - 30 sec x 6 Wednesday, 05-04-2011 - Chest, Tris, Bis, & Forearms 1a. Smith Machine Flat Bench Press - 75x12x2, 55x12 1b. Dips - 3, 1, 1 1c. 45 Degree Twisting Crunch - 30 sec x 3 2a. Cable Crossover - 40x12x3 2b. Skull Crushers - 35x12x2, 35x15 3a. Widegrip Barbell Curl - 40x15x3 3b. Barbell Wrist Curl - 30x15x3 3c. 45 Degree Twisting Crunch - 30 sec x 3 4a. Zottman Curl - 15x15x3 4b. Reverse Wrist Curls - 10x15x3 Thursday, 05-05-2011 - Shoulders & Back 1a.One Arm Dumbbell Shoulder Press - 20x12x3 1b. Bent Over Barbell Row - 55x12x3 2a. Leaning Lateral Raise - 15x12x3 2b. Seated Cable Row - 60x12x3 3a. Rear Delt Row - 40x12, 50x12x2 4. Deadlift - 85x12x3 Saturday, 05-07-2011 - Chest, Tris, Bis, & Forearms 1a. Smith Machine Incline Bench Press - 50x12x3 1b. One Arm Dumbell Tricep Extension - 12.5x15x3 2a. Dumbbell Bench Press - 30x12x3 2b. Rope Pushdown - 30x15x3 3a. EZ Curl Bar Close Grip Curl - 35x12, 40x12x2 3b. Dumbbell Wrist Curl - 30x15x3 4a. Dumbbell Shrugs - 40x12, 45x12x3 4b. Upright Row - 35x12, 40x12x3 Tuesday, 05-10-2011 - Legs 1. Squats - 85x12x3 2a. Leg Press - 110x12x3 2b. Standing Calf Raise - 75x15x3 3. Leg Extensions - 75x12x3 4. Leg Curls - 50x12x3 5. Planks - 30 sec x 6 Wednesday, 05-11-2011 - Chest, Tris, Bis, & Forearms 1a. Smith Machine Flat Bench Press - 55x12x3 1b. Dips - 3, 3, 1 2a. Dumbbell Fly - 20x12x3 2b. Skull Crushers - 35x15x3 3a. Widegrip Barbell Curl - 40x12x3 3b. Dumbbell Wrist Curl - 20x15x3 4a. Zottman Curl - 15x12, 17.5x12x2 4b. Barbell Reverse Wrist Curl - 25x15x3 Thursday, 05-12-2011 - Shoulders & Back 1a. Lateral Dumbbell Raise - 10x12x2, 12.5x12 1b. Widegrip Lateral Pulldown - 75x12, 90x12x2 2a. Front Dumbbell Raise - 10x12, 12x12x2 2b. Underhand Cable Pulldowns - 75x12x3 3a. Reverse Flyes - 8x12x2, 10x12 3b. Widegrip Cable Row - 60x12, 75x12x2 4a. Upright Rows, 40x12, 45x12x2 4b. Reverse Shrugs - 70x12x3 4c. Good Mornings - 35x12, 40x12, 45x12* *First time I have EVER done Good Mornings so I went a little light. Made a note to start at 45lbs next time. Saturday, 05-14-2011 - Chest, Tris, Bis, & Forearms 1a. Incline Smith Machine Press - 50x12x3 1b. One Arm Tricep Extension - 12.5x15x3 2a. Dumbbell Bench Press - 30x12x3 2b. Rope Push Down - 30x15x2, 40x15 3a. Close Grip EZ Bar Curl - 40x15x3 3b. Barbell Wrist Curl - 40x15x3 4a. Alternating Hammer Curl - 17.5x15x3 4b. Dumbbell Reverse Wrist Curl - 12.5x15x3 Sunday, 05-15-2011 - Shoulders & Back 1a. One Arm Dumbbell Shoulder Press - 20x12x3 1b. Full Range Lat Pulldown - 35x12x3 2a. Leaning Lateral Raise - 12.5x12x3 2b. Close Grip Front Pulldown - 75x12, 90x12x2 3a. Front Plate Raise - 25x12x3 3b. - One Arm Dumbbell Row - 30x12x3 4a. Rear Delt Row - 50x12x3 4b. Shrugs - 45x12x3 5. Deadlifts - 85x12x3 Tuesday, 05-17-2011 - Legs 1. Squats - 85x12, 90x12x2 2a. Leg Press - 110x12x2, 115x12 2b. Standing Calf Raises - 75x15x3 3. Leg Extensions - 75x12x2 4. Leg Curls - 50x12, 55x12x2 5. Planks - 60 sec x 3 Saturday, 05-21-2011 - Chest (After a couple of weeks of no progress with my chest I decided I should try focusing on Chest rather than do Chest and arms on the same day) 1. Smith Machine Bench Press - 50x12x3 2. Incline Dumbbell Press - 25x12, 27.5x12x2 3. Cable Crossover - 40x12x3 4. Dumbbell Bench Press - 30x12x3 Sunday, 05-22-2011 - Back 1. Widegrip Lat Pulldown - 75x12, 90x12x2 2. Full Range of Motion Lat Pulldown - 35x12, 40x12x2 3. Bent Over Barbell Row - 55x12, 60x12x2 4. V-Bar Pulldown - 75x12, 90x12x2 5. Front Shrugs - 80x15x3 6. Reverse Shrugs - 70x15x3 7. Good Mornings - 45x12, 50x12x2 Tuesday, 05-24-2011 - Legs 1. Squats - 85x12, 90x12x2 2. Leg Press - 115x12x2, 125x12 3. Standing Calf Raises - 75x15x3 4. Leg Extensions - 75x12, 85x12, 90x12 5. Leg Curls - 55x12x3 Wednesday, 05-25-2011 - Chest 1. Smith Machine Flat Bench Press - 50x12x2, 55x12 2. Incline Dumbbell Press - 27.5x12x3 3. Cable Crossover - 40x12x3 4. Dumbbell Flat Bench Press - 30x12x3 Thursday, 05-26-2011 - Back 1. Widegrip Lat Pulldown - 90x12x2, 105x12 2. Full Range of Motion Lat Pulldown - 40x12, 45x12, 50x12 3. Bent Over Barbell Row - 60x12, 65x12x2 4. V-Bar Pulldown - 75x12, 90x12x2 5. Front Shrugs - 80x15, 85x15, 90x15 6. Reverse Shrugs - 70x15, 75x15x2 7. Good Mornings - 50x12, 60x12, 65x12 Saturday, 05-28-2011 - Chest, Tris, Bis, & Forearms 1. Smith Machine Incline Press - 50x12, 55x12x2 2. Dumbbell Flyes - 20x12, 22.5x12, 27.5x12 3a. Close Grip EZ Bar Curl - 40x12, 45x12, 55x12 3b. Barbell Wrist Curl - 40x15x3 4a. Alternating Hammer Curl - 20x12, 22.5x12, 22.5x15 4b. Reverse Wrist Curl - 12.5x15x3 5. Rope Pulldown - 40x15, 60x15x2 6. Dips - 4, 4, 4 Sunday, 05-29-2011 - Back & Shoulders 1. Widegrip Seated Cable Rows - 60x12, 75x12, 95x12 2. One Arm Dumbbell Rows - 30x12, 32.5x12, 35x12 3. Close Grip Lat Pulldown - 105x12x3 4. Deadlift - 85x12x3 5. One Arm Shoulder Press - 20x12, 25x12x2 6. Reverse Dumbbell Fly - 8x12, 12.5x12, 15x12 Tuesday, 05-31-2011 - Legs 1. Squats - 95x12x3 2a. Leg Press - 125x12x2, 130x12 2b. Standing Calf Raises - 75x15x3 3. Leg Extensions - 85x12, 90x12, 95x12 4. Leg Curls - 55x12x2, 60x12 Wednesday, 06-01-2011 - Chest 1. Smith Machine Flat Bench Press - 70x12, 75x12x2* 2. Dumbbell Bench Press - 30x12, 32.5x12, 35x12 3. Dumbbell Fly - 22.5x12x3 *Rest pause sets

Although this isn't anything ground breaking I would like to get any advice on what I'm doing. Originally I was going to make this a two day split where I did each day three times a week. I will probably keep it at Day 1, Day 2, Rest, Day 1, Day 2, two rest days. Everything except ab workouts will be 3 sets of 8 followed by a 4th set of 6. week 1&2 chest, biceps, forearms, and calves - day 1 flat bench press incline dumbbell press alternating hammer curls wide grip cable curls dumbbell reverse wrist curls standing calf raises reverse crunches shoulders, legs, back, and triceps - day 2 smith machine shoulder press upright row squat bent over barbell row deadlift skull crushers close grip chin ups planks week 3&4 chest, biceps, and calves - day 1 incline barbell press cable crossover close grip cable curls concentration curls barbell wrist curls leg-press calf raises rope crunch shoulders, legs, back, and triceps - day 2 dumbbell overhead press dumbbell shrugs alternating leg extensions one arm dumbbell row wide grip lat pulldown romanian deadlift rope pulldown side bridges

After a looooooooong hiatus I am back in the gym. Like most of us supplements are a part of my diet. I would like some feedback on the supplements I am using. I start the day with a multi protein shake (pea, rice, and soy protein). My pre-work out drink is brown rice with l-glutamine. I am changing this shortly to a BCAA+G supp. Because I work out so close to bedtime I use hemp protein as a post/pre-bed drink. Share your thoughts! Thanks!

I live in Phoenix, AZ. The next few weeks look like they'll be warm, actually. Ranging from mid 80s to low 90s. My main concern is not being too sweaty for when I get to work. And also avoid the drafts when it cools off. My ride home will be about 12 miles. I plan on doing this for quite some time as I am trying to sell my car.

It will be about 2 miles from my house to the gym and about 9 miles from the gym to work.