Vegan Bodybuilding & Fitness

Man, what's wrong with you!?
If you can't find something to critizise in my training you pick on the smilies! There are only 18 of them! They add a nice and personal touch and as much information as the words!
By the way, i'm not crazy, just a little cracked As you should know


Harley, a full body workout is suitable for everyone, i can really recommend it. You don't need to have exactly the same exercises,i vary them around myself. You should have squats, deadlift, and then one kind of each:
- vertical press (barbell/dumbell/log)
- horizontal press (bench, incline bench, barbell/dumbell)
- horizontal pull (=row, barbell/dumbell/cable)
- vertical pull (chinups/pullups/lat machine)
That's the base, you can add dips (vertical down press), upright rows/cleans (vertical pulls upward), calves, abs, arm exercises if you wish.

Good luck

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No one said it would be easy.

Daywalker, thanks so much.
I did your workout today and it is awesome. Pretty exhausting though considering I go all out on each set.
Do you recommend I do this everyday?

Sorry for sabaotoging your training journal.

Daywalker, one more question I forgot to ask you.
What do you do to improve your grip strength?

Load a BB and just hold it??

Thanks for all of your great advice.

I'm just about to workout now

@ Harley:
What do you mean "go all out" on each set? You should not reach muscle failure with this program!The sets should be heavy, but you should always be able to complete the last rep without help and with proper form. Three times per week would be best i think.
I just started to do grip work, my grip has been an issue for rows and deadlift. I use a thick bar dumbell at the moment for grip training. If you have no access to that, just use a very heavy barbell or dumbell and hold it for as long as you can. If you can hold it for 30 seconds, it's not heavy enough!!

Time for me to train now!

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No one said it would be easy.

Nice workout

Something strange occured to me this night.
I'm not sure if i was dreaming or what, but i think i had a cramp in my left quads I never had a cramp in my quads before, and certainly not while sleeping! I stretched the quads while being more asleep than awake, and it helped...
This morning, my quads were sore, but only on the left side, so it can't be from lifting, especially as i had yesterday off.
Stretching helped a lot, but the squats today were still quite painful.
I blame it on Jonathans smoothie

Workout:

Power cleans: 62.5kg 4x5. Still very easy.
Squats: 100kg x15. Harder than i thought, but solid.
Bench: 80 kg x15. Again, hard but solid.
Pullups: 13, 10. First set really easy, second set quite hard.
Log press: 38.5kg x15. Last two with a push.
Rows, underhand grip: 85kg x15. Lower back is the limiting factor at the moment.
Deadlift: 125kg x15. Hard but i expected that
Dumbell curls: 13kgx15.
Dips: 12.5kgx15.
Thickbar dumbell holds: 40kg 3x20sec each hand. Left hand was failing at the end of the last two sets, a real struggle.
Minimum stretching.

Tomorrow no workout, i make a trip to Manchester!
Next workout tuesday night.
Stay tuned

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No one said it would be easy.

I blame a lot of things on Jonathan's smoothies

As for cramped quad, that's happened to me a few times (usualy the calf for me though) and it releases a lot of lactic acid so I always have 'DOMS' after a nasty muscle cramp, is that like how yours was?

Have fun in Manch!

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http://veganfarmgirl.blogspot.com/

Enough with the smoothie jibes!

Good static holds with the dumbell there mate - you are fast catching me with them!

Jonathan

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Squat
Press
Eat
Repeat

You're right of course
But i had a typo in there - it was only 40kg Still most awesome of course

The trip to Manc was most pleasant
I had good food all around and i just love travelling and meeting awesome vegan people

Got home yesterday evening and went to work (out) straight away. Felt a bit tired, but okay.

Power cleans: 65kg 4x5. It's getting heavier
Squats: 105kg x15. Easy enough weight-wise, though cardio was nasty.
Bench: 82.5 kg x15. Really hard, though no failure.
Pullups: 14, 10. Much harder than last time.
Log press: 41kg x15. Surprisingly "easy" - only last one with a push.
Rows, underhand grip: 87.5kg x14. Couldn't hold it for longer. First 10 were easy.
Deadlift: 130kg x15. Easy!
Dumbell curls: 15kgx15.
Dips: 15kgx15.
One leg calf raises: 25kg x 15, 12.

For most exercises the weight will stay the same today. Well, all except cleans, squats, deads, dips and curls

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No one said it would be easy.

How do you do these with no machine? On some stairs with DB's??


That is a lot of exceptions!

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http://veganfarmgirl.blogspot.com/

Crystal, yes, i stand on the edge of the power rack and hold a dumbell Nice avatar by the way

Shite day today

Was physically and mentally tired in the evening and on the brink of not working out and just eat and rest instead - would have been wise. But being unwise sometimes i rather had a shitty workout

Power cleans: 67.5kg 4x5. Felt heavy, but was easy.
Squats: 107.5kg x15. so far, so good, not a problem.
Bench: 82.5 kg x14. Damn. First 10 reps were easier than yesterday
Pullups: 14, 10.
Log press: 41kg x15. Last three with a push.
I was really out of steam and contemplating to stop and not making it worse by overtraining... but then decided to give the rows a try anyway:
Rows, underhand grip: 87.5kg x12. That was it. I didn't really push it, and the first 10 were easy, but no power left in my lower back. Decided it wouldn't be beneficial to deadlift today, and dips made no sense either after the struggle with bench and log press.

Thickbar dumbell holds: Figured that wouldn't make a big difference in terms of overtraining. 45kg x 16 seconds. Couldn't hold it for longer than 2secs or so on second try, reduced the weight. 40kg x 15, 20sec each hand.

So, going to rest tomorrow and then continue as planned on friday.

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No one said it would be easy.

I always prefer to have a less than grand workout over no workout.

I hope you are better rested by Friday.

Thanks, but it wasn't my idea


I'm with Sea on this one! And don't beat yourself up over it. Looks like a pretty good workout anyway.

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http://veganfarmgirl.blogspot.com/

I guess some days are just bad.
I wasn't quite strong today, and i can't blame iton lack of sleep or bad eating.

Power cleans: 70kg 4x5. Maybe 5x5, i lost count
Squats: 110kg x15. Harder than i expected. I didn't feel too strong during warm up, or i might have tried 112.5kg.
Bench: 85 kg x10. Fuck After last session, my chest was sore and i did a few push ups yesterday. I think i did too much pressing this week. That's why i didn't do 12 or another set at 10, i have to try to balance the workout back again.
Pullups: 15. Were hard, so no second set today. Was still mentally down from the bench attempt.
Log press: 43.5kg x11. Pressing muscles had no power today.
Rows, underhand grip: 90kg x15. Psyched myself up for this. Good set, though the last couple of reps were not pretty
Deadlift: 135kg x15. Heavy, just a tad under my max weight for 15 reps. I could have done a few more, but this was just fine
Dumbell curls: 17.5kgx15. Finally a good set Nice pump
Dips: 17.5kgx15.
One leg calf raises: 27.5kg x 15, 8.
Suboptimal Stretching (=more than minimum stretching ).

All in all not that bad, only bench was shite. I have to be careful not to overtrain.
Tomorrow same weights, 2x10.

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No one said it would be easy.

Do you workout on your own? if so, maybe you'd benefit from someone shouting abuse / support. For example:

"You're looking like Ghandi bitch, let's do this"

"My mum carries shopping heavier than this"

"What would Popeye say if he saw you like this?"

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Those kinds of epithets are often useful to me when I am working out. For example, this morning I was struggling to push through the last set of tricep dips........ calls of "you girlie boy!" and "pussy-man!" really helped me get through the last 40 reps!

Richard? Perhaps we should design some T-shirts with some of these encouragements on them?

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www.myspace.com/jonzen08