dan beaton Posted December 23, 2009 Share Posted December 23, 2009 Today I start my Vegan Bodybuilding regime At my strongest (About 3 months ago) my personal bests while being on a pescatarian diet have been: Bench press 8 reps on 100kg/220lbDeadlift one rep on 190kg/479lbsquat I rep on 140kg/309lb At present having not really trained probably for several months pull ups (full lock out): 15 > 10 > 8 > 7 squat: 8 reps on 100kg (x 4) bench: 8 reps on 85kg (x4) dead lift: 6 reps on 120kg (x4) dumbell shoulder press: 8 reps on 30kg (x 4) Lets see if these increase Link to comment Share on other sites More sharing options...
dan beaton Posted December 23, 2009 Author Share Posted December 23, 2009 (edited) First session: Shoulders and Biceps. Despite being pretty weak today I felt much more focused and motivated now I have some focus. I am looking to put on a stone in the next two months on a plant based diet and get a bit stronger. Dumbell shoulder press 27.5kg - 8 reps (x3)22kg - 8 reps (x1) Seated Preacher curl35kg - 8 reps (X4) Dumbell Bicep Curl (with controlled writs twist at mid point)12kg - 8 reps (x4) Standing Military Press40kg - 8 reps (x 4) Bent lateral dumbell raise10kg - 8 reps (x3) Barbell horizonatl raise 10kg - 8 reps (x3) Calf raise50kg - 20 reps (x4) Edited January 5, 2010 by dan beaton Link to comment Share on other sites More sharing options...
dan beaton Posted December 28, 2009 Author Share Posted December 28, 2009 (edited) First leg session today. got plenty of protein pre workout took caffiene and creatine drank lots of water Squats:60kg - 10 reps 100kg - 8 reps 105kg x 8 (x3) Ham Curl:49kg -12 reps 63kg - 8 reps 70kg - 8 reps 70kg - 8 reps 77kg - 8 reps Leg press:88kg - 8 reps 79 - 8 reps (x3) Leg Extension:63 - 10 reps91 - 8 reps105 - 8 reps (x3) finish in strip set calf raise on leg press machine70kg - 30 reps79kg - 2588kg - 2097kg - 15 reps Edited January 5, 2010 by dan beaton Link to comment Share on other sites More sharing options...
dan beaton Posted December 29, 2009 Author Share Posted December 29, 2009 (edited) First chest/tricep session today, felt pretty weak. The gym instructor also put me through a core work out that made me realize how badly I have neglected this area. Dumbell Press:35kg x 8 (x 3) 35kg x 7 (bad form) Incline Bench:60kg x 8 x260 x 6 x 2 Dumbell Flys20kg x 8 (x4) Scull crush30kg x1035kg x8 (x2)40 x 8 Behind head seated dumbell32.5kg x7 (x2)32.5kg x 8 (x2) Overhead tricep rope pulls 45kg x 8 (x4) Core/absplank 30 secs plank with 5 left leg raise, 5 right leg oplasnk with arm raise plank on ball 30 secsextend elbow to knoee crunches Edited January 5, 2010 by dan beaton Link to comment Share on other sites More sharing options...
dan beaton Posted December 30, 2009 Author Share Posted December 30, 2009 (edited) Dumbell shoulder press30kg - 8 reps (x2)27.5kg - 9 reps (x1)27.5kg - 8 reps (bad technique) Seated Preacher curl40kg - 8 reps (X4) Standing Military Press45kg - 6 reps 42.5kg 8 reps 42.5kg - 7 reps 40 - 7 reps Dumbell Bicep Curl (with controlled writs twist at mid point)12.5kg - 9 reps (x4) Bent lateral dumbell raise12kg - 8 reps (x3) Barbell horizonatl raise10kg - 10 reps (x3) Core30 second plank (x2)plank with leg raise plank with arm raise Edited January 5, 2010 by dan beaton Link to comment Share on other sites More sharing options...
dan beaton Posted January 3, 2010 Author Share Posted January 3, 2010 (edited) first proper back session in a while went pretty well but wrist injury still giving me grief Dead Lifts120kg x 8 x 3130 x8 x1 Close Grip lat Pull down84KG X 8 (X4) Dumbell shrugs 42.5kg x (8x4) barbell rows60kg x 8 (x4) dumbell shrug hold at top for 3 secs22.5kg x8 (x4) core workout Edited January 5, 2010 by dan beaton Link to comment Share on other sites More sharing options...
dan beaton Posted January 5, 2010 Author Share Posted January 5, 2010 Having sustained a wrist injury, I am now unable to train my upper body. I am using this negative situation as a positive chance to focus on my legs, core and abs. Thusly, I will be training legs, core and abs 3 times a week, though I am unable to squat due to wrist positioning. Front Squat60kg x1060kg x 870kg x 870kg x 7 60kg x 8 Ham curl77kg x 8 (x2) 84kg x 8 (x2) Leg press88kg x2 (x8)97kgx 8 (x2) Leg extension105kg x 8 (x4 with strip set) calf raise 79kg x3088kg x2597kg x20115kg x15 Link to comment Share on other sites More sharing options...
nickatbristol Posted January 5, 2010 Share Posted January 5, 2010 Looks really solid mate, keep it going ! (I am dans mate from Bristol, he is taking it all very seriously!!!) Link to comment Share on other sites More sharing options...
dan beaton Posted January 6, 2010 Author Share Posted January 6, 2010 hello nick. that legendary picture is back on the scene Link to comment Share on other sites More sharing options...
dan beaton Posted January 7, 2010 Author Share Posted January 7, 2010 Front Squat60kg x1080kg x 8 (x3) Squats on smith machine 50kg x 870 x 8 Ham curl84kg x 8 (x3)97kg x8 (x3) Leg press97kgx 8106kg x 8 (x2)115 x 8 Leg extension112kg x 8 (x4) Calf raise88kg x3097kg x 25115kg x 20124kg x15 Core plank 1min 10 secsChopper7kg medicine ball hip dip Link to comment Share on other sites More sharing options...
dan beaton Posted January 10, 2010 Author Share Posted January 10, 2010 Squat60kg x10100kg x 8105kg x 8107.5kg x 8110kg x8 (x2) Ham curl91kg x8 98kg x 8 (x3) Leg press106kg x 8 115 x 8124 x 8 (x2 - technique a bit shitty) Leg extension112kg x 10 (x4 - with strip on final set) Calf raise97kg x 30115kg x 25124kg x 20132 x 10 Link to comment Share on other sites More sharing options...
dan beaton Posted January 12, 2010 Author Share Posted January 12, 2010 Squat60kg x10100kg x 8115kg x8 (x4) Ham curl98kg x 8 (x4) Leg press115 x 8 (x 2) 124 x 8 60 x 12 Link to comment Share on other sites More sharing options...
dan beaton Posted January 20, 2010 Author Share Posted January 20, 2010 first day back on upper body in 3 weeks. As expected fairly weak and didnt want to push it dumbell press 20 x 825 x 830 x 8 37.5 x 630 x 7 incline bp 40kg x 6 x4 press up 10 x 4 incline sit ups holding 6kg ball above head x 10 no ball 5 (x2)plank plany leg raisearm raise lateral dipscrunches Link to comment Share on other sites More sharing options...
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