Vegan Bodybuilding & Fitness

New routine.

I've decided on Sheiko #29 and will then move onto #37

11/01

Bench
5 x 50 kg
2 x 4 x 60 kg
2 x 3 x 70 kg
5 x 3 x 75 kg

Squat
5 x 60 kg
5 x 90 kg
2 x 5 x 107.5 kg
5 x 5 x 125 kg

Bench
5 x 50 kg
5 x 60 kg
4 x 4 x 70 kg

DB Flys
5 x 10 (can't remember the weight) I think these are just assistance and are optional.

Not sure if you're supposed to do regular bench twice or a different variation for the second lot of benching.. ?

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14/01

Warm-up with empty bar - hang cleans, front squats etc

Deadlift
5 x 60 kg
3 x 100 kg
2 x 3 x 120 kg
2 x 3 x 140 kg
4 x 3 x 150 kg

Incline Bench
4 x 6 x 70 kg

Rack Pull
4 x 110 kg
4 x 130 kg
2 x 4 x 150 kg
4 x 3 x 170 kg

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16/01

Bench
5 x 50 kg
5 x 60 kg
4 x 70 kg
2 x 3 x 75 kg
2 x 2 x 80 kg
2 x 3 x 75 kg
4 x 70 kg
6 x 60 kg
8 x 50 kg

DB Flys
5 x 10 x 15 kg

Squat
5 x 60 kg
5 x 90 kg
2 x 4 x 107.5 kg
2 x 3 x 125 kg
5 x 3 x 135 kg

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Lot's of benching was what I thought, then I read your previous post.

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Happiness is a personal choice!
I am the sole source of all my sadness and joy.

"The logic of worldly success rests on a
fallacy: the strange error that our perfection
depends on the thoughts and
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Source: Thomas Merton

Yeah this routine has bench pressing every workout, but some days have more volume than others, some days are lighter than others etc. Should be interesting to see if I can improve my max in all 3 lifts after I complete this program followed by the next suggested Sheiko routine, which is #37.

http://www.elitefts.com/sheiko/

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19/01

Squat
5 x 60 kg
5 x 90 kg
4 x 107.5 kg
2 x 3 x 125 kg
5 x 2 x 145 kg

Bench
5 x 50 kg
4 x 60 kg
2 x 3 x 70 kg
5 x 3 x 80 kg

DB Flys
5 x 10 x 17.5 kg

Front Squat
5 x 60 kg
2 x 3 x 80 kg
2 x 3 x 100 kg
4 x 2 x 107.5 kg

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21/01

Warm-up with empty bar, power cleans & front squats @ 60 kg

Deadlift
3 x 100 kg
3 x 120 kg
2 x 3 x 140 kg
4 x 2 x 150 kg

Bench
6 x 50 kg
2 x 6 x 60 kg
4 x 6 x 65 kg

Doing paused reps all the time now.

DB Flys
5 x 10 x 15 kg

Rack Pull
4 x 110 kg
4 x 130 kg
2 x 4 x 150 kg
4 x 4 x 160 kg

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24/01

Squat
5 x 60 kg
5 x 90 kg
4 x 107.5 kg
2 x 3 x 125 kg
5 x 2 x 145 kg

Bench
5 x 50 kg
4 x 60 kg
2 x 3 x 70 kg
2 x 2 x 80 kg
3 x 75 kg
5 x 65 kg
7 x 55 kg

DB Flys
5 x 10 x 15 kg

Squat
5 x 90 kg
2 x 5 x 107.5 kg
4 x 4 x 125 kg

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27/01

Squat
5 x 60 kg
5 x 100 kg
4 x 117.5 kg
2 x 3 x 135 kg
4 x 2 x 152.5 kg

Bench
5 x 50 kg
4 x 60 kg
2 x 3 x 70 kg
6 x 3 x 80 kg

Squat
3 x 90 kg
3 x 107.5 kg
3 x 125 kg
4 x 3 x 145 kg

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29/01

Warm-up with deadlifts, power cleans at 60 kg.

Deficit Deadlift
2 x 3 x 100 kg
2 x 3 x 120 kg
4 x 3 x 130 kg

Bench
5 x 50 kg
4 x 60 kg
2 x 3 x 70 kg
3 x 2 x 80 kg
2 x 2 x 85 kg
2 x 3 x 80 kg

Flys
3 x 10 x 25 lb EZ-grip plates

Rack Pull
4 x 120 kg
2 x 4 x 140 kg
2 x 3 x 160 kg
3 x 2 x 180 kg

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31/01

Squat
5 x 60 kg
5 x 90 kg
4 x 107.5 kg
2 x 3 x 125 kg
6 x 3 x 145 kg

Bench
5 x 50 kg
4 x 60 kg
2 x 3 x 70 kg
7 x 3 x 80 kg

OH Press
5 x 40 kg
2 x 4 x 50 kg
3 x 4 x 60 kg

I think I've gained some strength on overheads. 60 felt much lighter than it has in the past

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I bought a tape measure to measure my waist because I'm ordering a new belt soon - http://www.vegansportshop.co.uk/index.p ... -belt.html

While I was at it, I figured I should measure my legs and arms. Legs are 30" and arms are 15", not pumped up.. Yes my legs do look huge compared to the rest of my body..

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i'll order the same one soon.

what are those measurements in cm? i really don't get the inch/feet/whatever stuff. makes absolutely no sense to me.

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my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

I'm excited to try the belt. It's going to be a birthday present for myself Actually if people ask me what I would like for my birthday I'm just going to suggest that they give me money for the belt.

30 inches = 76.2 cm
15 inches = 38.1 cm

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Pictures | Training & eating

good idea.

dude! our arms are about the same size but your legs are almost 20cm bigger than mine!

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my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate