Vegan Bodybuilding & Fitness

Sorry to hear man. I've been there before. I know it sucks and there isn't much that can be said in the way of comfort, but keep your head up; you'll make it through and come out stronger. Use this new emotion to fuel your lifting. And at least now you'll have more time to focus on yourself. PMA mate

Crappy news chewy, sorry to read that...not that you need an endless supply of advice but hope your doing ok. Just get your head into lifting & anything else you enjoy. All the best

Cheers guys.

Wed 8th February 2012
Bodyweight = 84.4kg

Front squats (no belt)
3x5x97.5kg

Bench
1x5x57.5kg
1x3x65kg
1x9x72.5kg

Pullups
10 normal, then 2x10 assisted with purple mini band

OHP
3x10x30kg

Ab roller (on knees)
1x10 BW
2x10 +5kg

For grip I just swung from handles on my pullup bar.

Had a fucking horrendous sleep last night, but a real decent workout considering. Cheered me up a good bit. Happy with bench, the 10 pullups were easier than last week.

Hi. Chewy thought I'd pop by and reply to your advice. Mini Forklift has helped me with a workout which I am excited about starting next week.

That does not mean I won't try strong lifts later on down the road and I would never of heard of it if you hadn't of dropped by my thread - so thanks mate. I think my priority is to gain some strength and size, if that means gaining some fat along the way then do be it.

Sorry to hear about your shitty news mate I think it's safe to say every one here, including myself, offer our support. I'll let you know how I get on with New workout

nae bother Dougie!

Thu 9th February 2012
10x Hill Sprints, easy hill

First time doing hill sprints. These actually didn't feel too bad at the time. But when I jogged at a slow pace to cool down it became immediately clear that I was fucked haha. Not surprising that my groin is sore but my elbows come in close 2nd. Wtf lol. The ground was wet and my shoes weren't exactly grippy, but it was a good laugh. Me and my workout buddy don't really have running gear we just really lift. So we were out dressed like twats.

I have this feeling that I won't be able to walk when I get up tomorrow. I never really go long walks, never mind jog or run. Oh well, just deadlifts tomorrow really. I use a close stance so my groin will be safe.

Yes. Must keep groin safe. Groins are special.

Do you think your elbows hurt from swinging your arms to get you up the hill? One way to get that under control is to get two 1/2 cupfuls of water and practice running around and not letting any water spill out.

Hill sprints are a hardcore way to get into running. You guys are toughies.

Most definitely that's what it's from. I think I'd slow down considerably if I wasn't using my arms whilst sprinting. Since we're toughies we'll do it with boiling water



Done 30 mins on the exercise bike tonight, low resistance. Enough to get a sweat on. Be lying if it was for any reason except boredom and having something to do.

Been having a shitty week, and mood's been getting worse. Sleeping isn't getting any easier. And my legs felt destroyed when I got up this morning

Fri 10th February 2012
Boydweight = 84.9kg

Squats (pause first and last rep)
1x5x60kg
1x5x72.5kg
1x5x80kg

Push Press
1x5x47.5kg
1x3x52.5kg
1x8x60kg

Deadlift
1x5x147.5kg (hook grip, no belt)
1x3x165kg (hook grip, no belt)
1x6x185kg (hook grip, belt)

Tried deadlifts with bands basically I managed one set with doubled blue small bands before the bands started pulling the DB's around under the bar. We'd already tried a different setup. I lost the plot, couldn't be fucked with it. Just tidied up, stretched and left.

Hook grip held up quite well on deads, could use it from now on. I kept a couple of reps in the tank today.

Saw myprotein advertising bands. May get some later & they have 50% off bundles atm with free delivery. One of those things to keep in the gym bag.

Keep at the sprints man they're great fun....will be starting mine again once the weather improves.

if you do it with your green smoothies, you wont have to wait to get home before you eat.

Week 4 (deload)

Mon 13th February 2012
Bodyweight = 84.8kg

Squat
1x5x57.5kg
1x5x72.5kg
1x5x87.5kg

DB Bench
2x10x22.5kg DBs
1x10x25kg DBs

Kroc Rows
2x10x32.5kg DB
1x10x35kg DB

Weighted Dips
3x10 +2.5kg

BB Curls
1x10x20kg
1x10x25kg


Wed 15th February 2012
Bodyweight = 84kg

Front Squat
After taking the bar for 2x15, pulled my groin on the 3rd rep at 50kg

Bench
1x5x30kg
1x5x37.5kg
1x5x45kg

Pullups
10 normal
2x10 assisted with purple mini band

OHP
3x10x32.5kg


Friday 17th February 2012
Bodyweight = 84.7kg

Leg Press (feet together)
1x15x130kg
1x15x150kg

Push press
1x5x25kg
1x5x32.5kg
1x5x37.5kg

Deadlift
1x5x77.5kg
1x5x97.5kg
1x5x117.5kg

Deadlift with bands
1x10x70kg +purple mini
1x10x70kg +red super mini
1x10x70kg +blue small
1x10x70kg +blue small + purple mini

Deload week's always boring for the main exercises. Didn't do a proper mobility warmup on wednesday was in a rush, however I done 2x15 with the bar before my first front squat set. There's no way my groin should've pulled with just 50kg. It was obviously overtight and ready to go. Friday I tried to do my normal warmup but I can't lunge, do mountain climbers, squat to stands or foam roll certain positions because of my groin, and trying them just made it worse. Leg press will be my squat replacement. Through trial and error I basically have to have my feet completely together, my knees can't go outwards at all otherwise my groin takes some of it.


As far as mood goes, I feel much better this week following the breakup. Last Saturday my mood hit an all time low but since Sunday I felt much much better. I've unsubscribed from all her stuff online which is much better for coping with stuff. I obviously still get sad sometimes but compared to my mood swings last week doing much better.

Due to poor diet the last couple of weeks and stress got more spots on my body just now, sucks. But eating a lot better today and more veg, should be able to keep it up now.


Went clothes shopping this week and got some new stuff online. My first attempt in shops wasn't good. Over 7 years of my adult life i've spent over 6 with a girl, and when I needed clothes we'd go together. I was walking around a clothes shop like...."I don't know what the fuck I'm doing" haha. Got some jeans and plenty of t-shirts with tight sleeves to get the guns on display.

5/3/1 Cycle 2
Week 1

Mon 20th February 2012
Bodyweight = 84.1kg

Squat
3x25x20kg (groin rehab)

Leg Press (feet together)
1x10x140kg
1x23x160kg

DB Bench
1x10x22.5kg DBs
2x10x25kg DBs

Kroc Rows
1x10x32.5kg DB
2x10x35kg DB

Weighted Dips
3x10 +5kg

Weighted Plank
30s +25kg
30s +35kg
30s +50kg


Tue 21st February 2012

Squat (groin rehab)
2x25x20kg
1x25x25kg


Wed 22nd February 2012
Bodyweight = 84.9kg

Squat (groin rehab)
1x25x20kg
1x25x25kg
1x25x30kg

Bench
1x5x50kg
1x5x60kg
1x12x67.5kg

Pullups
2x10 (first time ever getting 10 for 2 sets)
1x10 assisted with purple mini band

OHP
3x10x32.5kg (+ extra collar for microloading)

Ab roller/cable crunch superset, and CoC #1 for grip - 3 reps left hand, 4 reps right


Thu 23rd February 2012

Squat (groin rehab)
1x25x25kg
1x25x30kg
1x25x35kg


Fri 24th February 2012

Squats (groin rehab)
1x25x25kg
1x25x32.5kg
1x25x40kg

Push Press
1x5x42.5kg
1x5x50kg
1x10x55kg

Deadlift
1x5x130kg
1x5x150kg
1x10x170kg (belt for this set only, new 10RM)

3x10x70kg +blue small band



Saturday night got fucking wrecked, didn't sleep before work on Sunday. Barely ate Sunday, and not much better Monday/Tuesday. So following workouts suffered;


Week 2

Mon 27th February 2012
Bodyweight = 83.6kg

Squat (groin rehab)
1x25x25kg
1x25x35kg
1x25x45kg

Leg Press (feet together)
1x10x150kg
1x12x170kg

DB Bench
3x10x25kg DBs

Kroc Rows
1x15x20kg DB
2x15x25kg DB

Dips
3x10


Wed 29th Feburary 2012
Bodyweight = 83.9kg

Squat (groin rehab)
1x20x30kg
1x20x40kg
1x20x50kg

Bench
1x3x55kg
1x3x62.5kg
1x11x70kg (failed a 12th rep, thought I had it)

Pullups
10, 10, 7

OHP
3x10x32.5kg (+ 2 extra sets of collars, microloading)

Weighted plank
30s +25kg
30s +45kg
30s +65kg




I'm not gonna get into the individual workouts too much, but I'll summarise the main stuff. Groin's getting there, loosely using Rippetoe's method of just attacking muscle injuries with exercises that work the muscle very light high reps every day. There's various stretches/foam rolling positions I've been avoiding that have been aggravating it. Today I done kinda soft versions of them, I can feel it's still a bit strained and tight but way better than what it was. Still won't try front squats at least till next week, just gonna keep building up my main squat 5kg at a time with high reps till I'm back over 100kg again. Hopefully be ready for next cycle but I ain't rushing it. My legs can get plenty of work. I found out very quickly the first day that I can only leg press with my feet right together (takes out the groin).

Need to try toning down the nights out a bit, been going a bit wild now that I'm a single man again. Today I went out bought a shitload of vegetables, been getting really lazy with my intake. And going to try cutting the refined stuff down a bit. Been getting spots on my body and skins just generally shitty. My bodyweight's dipping again, which is no use for anything.

My left knee's starting to get a bit dodgy, I've been quite tight because my groin's limited me on what stretches I can do but I'm starting to be able to do more now so flexibility should sort it out.

Thu 1st March 2012

Squats (groin rehab)
1x20x35kg
1x20x45kg
1x20x55kg

Went for a jog in the park for 10 mins, light pace. Was still fucked haha.


Fri 2nd March 2012
Bodyweight = 85.5kg

Squats (groin rehab)
1x20x40kg
1x20x50kg
1x20x60kg

Push Press
1x3x45kg
1x3x52.5kg
1x9x57.5kg

Deadlift
1x3x140kg
1x3x160kg
1x8x180kg (belt for this set only)

3x10x70kg + purple mini and red super mini


I overstretched my ITB last night and was still pretty sore today. Didn't really affect the exercises any, just fucking sore. Happy with top set of deads.

Beast top set man...that's like 220kg+ 1rm nice

Very impressed/inspired! keep it up dude! and nice one for repping the U.k!
peace and love!