Vegan Bodybuilding & Fitness

Stomach and Back:

Lower Back: 3x11x66; 3x8x77
Abdominal Crunches: 8x77, 8x88, 7x88, 3x7x77
Upper Back - Seated Pulley Rowing (grip down): 11x77, 4x7x88
Rotary Torso: 2x11x110, 4x7x132.2
Lat Machine Pull Down Front: 11x77, 3x7x99.2

1h cardio (crosstrainer), increased the "resistance" up to 3 (was better than the day before)
Body Weight: 170lbs

Are you sipping on some water during the cardio? I use to do an hour without drinking water and I'd find that by the last 15 mins my tongue would be dry.

When I've started with cardio, I drank some water every 20min, but for 3-4 weeks, I don't. Just directly after the cardio... then much of it
I think that I generally need less water during training than when i started my "career" in the gym...

But I think you shouldn't save on water... drink a bit after 30 min. probably the body learns to arrange by-and-by...

Today I had my "finish" training... just called it so, because I've now about 7 days gym-holidays, and so I made a "hard" workout today (cardio)...

Vertical Chest Press: 11x77, 3x11x99.2
Shoulder Press: 6x55, 4x7x44, 3x7x55
Chest Press (other machine): 7x77, 7x66, 7x11x55

Dumbbell - Biceps Concentration Curl: 15x19.8, 11x19.8, 11x17.6, 2x11x19.8
Dumbbell - Biceps Curl, Hammer Curl: 11x19.8, 11x17.6

Bent Over Triceps Extension: 10x75.8, 7x75.8, 2x11x46.8

1h5m Cardio (Treadmill) - 10km: first 40 min at 10kmh then went down to 9...8 kmh.. was really hard...

I think this workout was really good, my biceps is burning a little bit and I'm proud of my jogging today and the hours of cardio since last week. Now I'll have a break for 7 days or something (just can do pushups or sth.)...

I don't know, if I had mentioned it, but I've attended in a competition in our gym..."who kills most cals" (4th and 5th Dec), and I was the ONLY participator .... so I've won this stupid shit and now will get 3 times personal training (a 30 minutes). That's really cool, so I can become acquainted with the rest of the machines and stuff.
For Log: I've done Cross Trainer in the competition: 1,5h + 1h at day 1 and (I think) 1h at day 2, that are 3,5h aka 2100 cals.

Wish you merry xmas

next time we'll meet you can kick my ass badly I'm afraid

yeah that was my proper goal

30. Dec:
Biceps, Chest, Shoulders

Dumbbell - Biceps Concentration Curl: 3x11x20, 4x11x17.6, 3x11x15.4
alt. Dumbbell - Shoulder Raise Straight Arm: 5x11x13.2, 3x8x13.2, 4x8x11

Butterfly - 11x77, 7x99, 2x7x88, 2x7x77, 3x11x66
Vertical Chest Press: 3x11x77, 3x11x66, 2x12x55

Dumbbell - Biceps Curl: 4x11x22, 2x11x19.8
alt. Dumbbell - Shoulder Raise Straight Arm: 11x13.2, 2x8x13.2, 3x8x11

Dumbbell - Biceps Concentration Curl: 2x11x15.4
Butterfly - 3x11x77
Lat Machine - Pull Down Back: 18x99, 18x88, 11x77

Sadly I had no time for cardio...

31. Dec: Stomach, Lower Back

Lower Back: 11x66, 3x8x77, 6x66
Abdomninal Crunch: 2x5x88, 2x3x88, 3x7x77, 7x66, 11x66, 7x66

Rotary Torso: 2x5x121, 2x5x143, 2x5x165, 2x3x176, 4x7x154
Pulldown: 7x99, 5x110, 3x5x121, 2x11x99, 15x77

1h cardio (Crosstrainer): 16.31km

Body Weight: 168.5lbs

1 hour of cardio is great!



Do you have any goals about increasing the speed or intensity of it?

1.Jan: Upper Back, Triceps

Upper Back - Seated Pulley Rowing: 6x77, 6x88, 3x6x99, 3x8x88
Row Rear Deltoid: 6x77, 5x99, 4x110, 5x110, 3x3x121

Lat Machine - Pull Down Back: 5x99, 5x110, 5x121, 3x2x132, 2x5x121, 2x5x99
Shoulder Press: 8x44, 8x55, 6x66, 7x66, 8x55

Dumbbell - Triceps Extension: 5x11x17.6, 3x11x22
alt. Dumbbell - Shoulder Press: 5x11x17.6, 2x11x15.4

1h cardio (Crosstrainer)
Body Weight: 166.8 lbs

Legs

Abductor: 11x55, 11x66, 11x77, 5x11x88
Adductor: 11x44, 2x11x33, 3x11x44, 2x11x55, 2x11x66
Leg Extension: 2x11x44, 11x55, 11x44, 5x11x55
Leg Press: 11x88, 2x11x110, 11x99, 11x88... then got a bit knee-ache...

leg day... no cardio

Thanks! I try to increase both... speed (distance) and intensity... but that's not my primary goal... just doing cardio as intensive as possible to get a negative energy balance and loosing fat (work's well...). Later I would like to jog more. By now I'm able to jog for a hour, but everytime I do this my knees ache or any muscle... have to start a jog training soon to get this problem fixed and getting able to do longer distances. (20 km as far goal would be great, closer goal is to jog the 10km more often... like once a week... that would be pretty cool )

lelle made a seitan man for us... my girlfried named it "Erdfried" (don't ask me why...)
he ment he has copied me, but I think he understates my maleness hehe