Vegan Bodybuilding & Fitness

sorry, but there wasn't enough seitan left for your "schnippes"

-> viewtopic.php?f=26&t=16250

Well... At the moment I can't do the crosstrainer, so I have to get my fat less in another way...
so I decided to do 2 workouts this day (at a strech). When I had finished I thought I could cycle a bit... so today was a really long training day...

Biceps, Shoulder, Chest, LBack, Stomach..

Dumbbell - Biceps Concentration Curl: 5x11x22, 5x8x22
Dumbbell - Shoulder Raise Straight Arm: 5x8x17.6

Lower Back: 11x66, 10x77, 2x8x77
Abdominal Crunch: 11x66, 11x77, 8x88, 5x88, 2x8x77, 6x77, 11x66, 10x66, 9x66 (last three superslow in bckwd.movm.)
Rotary Torso: 2x11x121, 4x11x143, 2x11x132, 4x11x121

Chest Press: 11x55, 2x11x66, 3x8x66, 2x11x55
Vertical Chest Press: 11x77, 5x11x66, 4x11x77

Dumbbell - Biceps Concentration Curl: 3x11x22, 2x11x19.8
Dumbbell - Shoulder Raise Straight Arm: 3x8x13.2, 2x8x11
Dumbbell - Biceps Curl: 2x11x22

Abdominal Crunch: 11x77, 6x77, 7,66, 6x66

1h17 Cardio (Cycling)... 27.72km, 500cals. (don't like cycling... to less cals... to less effort... inconvenient).. maybe I had some bad machine... perhaps I'll check another tomorrow or next days...

Let's see... Triceps and Upper Back...

Dumbbell - Triceps Extension: 5x11x22
alt. Dumbbell - Shoulder Press: 11x13.2, 3x11x15.4
alt. Dumbbell - Triceps Extension (One Arm): 3x9x13.2, 9x11

Upper Back: 11x77, 11x88, 6x99, 7x88, 2x8x77, 2x11x77
Row Rear Deltoid: 8x66, 5x8x77
Shoulder Press: 8x55, 3x6x66, 2x8x55

Dumbbell - Shoulder Press: 4x11x15.4, 2x11x17.6
alt. Dumbbell - Triceps Extension: 3x11x22
alt. Dumbbell - Triceps Extension (One Arm): 2x7x11

1h cardio (Crosstrainer): 16.82km, 650cals... was easy today...

Woah Manuel thats some good stuff you got going on!

thx a lot I hope I can hold this training intensity...

i was just clicking through the boards and saw this thread. the german name made me open it actually.

i don't mean to offend you in any way but after reading over the stuff you posted here i have to give you an advice concerning your training. as far as i am able to jugde your training schedule it looks like you made every possible mistake you could have done. you really need to think about it again, add a lot of basic excercises and learn how to schedule your work out right.

I guess pretty much everybody makes mistakes, I have to agree with Phil that a couple things could be improved...

First of all, I think you should forget about the machines and use free weights. Big difference in muscle growth and especially
functional strength. Have somebody show you techniques so you don't mess yourself up. Try squat, lunges, deadlifts,
military press, bench press... do rows in all free weight variations, bodyweight exercises are also cool, do dips and forget the lat machine, do pullups...

Secondly, use whole body movements, I already posted the best exercises above...

In addition to theses tips I'd advise you to use heavier weights. The ideal weight for muscle growth is one that will allow you to do about 8-10 reps, 15 is okay for a start if you're new to lifting and worried about getting injured but 20 is too much.

There are a lot of good articles in the net (including this website) and also a lot of good routines.
Check out other peoples routines here and don't forget about nutrition and rest.
Good luck!

Hey, if you don't say, what I'm doing wrong, I can't approach the problem! List it!

After being told, that everything I've done in the gym, was wrong, I was a little bit demotivated.
I agree in a lot of points (furthermore xphilx wrote my a pm), but it sounds really hard and it is in fact demotivating telling other people everything they do in gym is WRONG.

I had in mind to do more free weights, but next 6 weeks I won't have the possibility to go to gym, so it would have been bullshit. Also I had much to less rest between my workouts, but that was intended and is not for eternity. My split isn't really good, but I had no other idea, because my workouts were getting longer and longer.
... ...

But thanks for your feedback, I'll have to get a new training program and do more natural exercises like the exerc. with weights and just the bodyweight (they are more "friendly" to me anyway).

Next weeks I have to do pushups and stuff like this, jog...

Today I just did cardio (treadmill):

12km, 75min. Was better than the last time.
Just one thing was shitty... my battery for the mp3-player was empty

hey!

don't let yourself get demotivated. you're doing nothing "wrong". starting with machines is actually a good idea to get your body used to the new burden. as you have already told, you are going to switch to free weights sometime in the future.
since you are planning to gain muscle mass and lose weight at the same time, doing a lot of cardio isn't that bad.
remember: having a "bad" workout plan is always better than sitting around doing nothing

Demotivated? Dude, set yourself straight. Now you probably know more how you should do and you should become more motivated. If no one had said anything you would probably continue this routine for a longer time and, trust me, the abscence of progress would demotivate you more than the truth Phil told you ever could.
Not enough people on this board has the "courage" to tell the truth because everyone wants everyone to be happy. Igonrance is bliss so to say. We need more constructive critisism.

Yes, i agree with that. It was just annoying that I had a false training and now I've no time for learning a new routine at the moment... I'm so to speak in a waiting status (see my last postings).
But anyway.. I'm thankful for your criticism and hope that I can realize your suggestions soon.

9.1.
1h cardio crosstrainer. 16.81 km, 652 cals.
weight: 164.6lbs

10.1.
1h cardio crosstrainer
weight: 161.8lbs

16.1.
1h Cardio Crosstrainer: 17.75km
Body Weight: 164.2lbs

18.1.
Assisted Dips: 2x10@42, 2x10@77
Vertical Leg-Hip Raise: 3x10
Lower Back: 3x10
Assisted Bench-Press: 10x11; 2x10x22
Biceps Curls: 20x22, 2x10x22
Dumbbell - Shoulder Raise Straight Arm: 3x10x11
Dumbbell – Shoulder Press: 2x10x17.6, 10x22
Body Weight: 163.5lbs