Vegan Bodybuilding & Fitness

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 Post subject: Juxtapox's log
PostPosted: Wed Feb 24, 2010 12:50 am 
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Finch
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Joined: Wed Feb 24, 2010 12:19 am
Posts: 4
Location: Sweden
Well, since I lost my before pics I figured it's time to start a log because everything posted on the internet, stays on the internet.
I've always been strong but the past years I feel my muscles have kinda sagged and I want to change that before I look like an old potato. I wanna look fit.

Quick facts:
Age 33 (oh I still look like 25).
Been a vegan for 13 years.
Weight at this date 77kg (169lbs).
Height: 183cm (6 feet)
Kcal per day: ~2000
Protein on a non workout day: 105g
Protein on a workout day: 140g (I drink 2 scoops of Vege Fuel after each workout)

Goal: Reduce bodyfat, gain some volume and more defined muscles.

------------------------------------------
Current routine:
Quote:
Day 1:
Running 10 mins 2kms(1.2 miles)
Leg press 3x12
Leg curls 3x12
Preacher 3x12
Triceps 3x12
Dips 3x12
Calves 3x12

Day 2:
Running 10 mins 2kms(1.2 miles)
Chest press 3x12
Seated row 3x12
Pec Flyes 3x12
Ab crunches 3x12
Leg lifts 3x15
Back lifts 3x12 with 20kilos added(44lbs)

Day 3:
Rest

Day 4:
Rest

Day 5:
Repeat day 1

Day 6:
Repeat day 2

Day 7:
Rest



Now, I'm looking to change this split routine to a fullbody routine. This is what I'm thinking of:

Quote:
Day1:
squats,leg extension,pendlay or bent over rows,pullups,HEAVY shrugs and chin ups/bicep curls, calves

Day2:
deadlifts,glute ham raise,bench,incline bench and dips, abs

Day3:
Rest

Day4:
Repeat day 1

Day5:
Repeat day 2

Day6:
Rest

Day7:
Rest


Ideas of improvement to this routine? Comments on anything else? I'd appreciate anything.

Flex:
Image
Relaxed:
Image


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 Post subject: Re: Juxtapox's log
PostPosted: Fri Apr 09, 2010 7:07 am 
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Finch
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Joined: Wed Feb 24, 2010 12:19 am
Posts: 4
Location: Sweden
Picture update. I think I see some change from the last pictures taken but.. I fear my belly might consist alot of visceral fat, or I've become slightly intolerant to soy. Hard times ahead. I started by ordering gemma protein and will replace my soy protein and see if anything feels or looks different.

Image

Image

Image


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 Post subject: Re: Juxtapox's log
PostPosted: Tue Sep 14, 2010 1:54 am 
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Finch
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Joined: Wed Feb 24, 2010 12:19 am
Posts: 4
Location: Sweden
* Started on Gemma protein instead of soy. Noticed quite fast how easier for the stomach it was and the bloated feeling was gone.
* The visceral fat idea that came to me was stupid.
* September: Started taking creatine.
* Messed up my shoulder. 2 months break june & july.



Routine:

Mondays/Thursdays:
Front/Arms
Bench Press
Dumbell Press
Cable cross
Shoulder press(smith)
Shoulder press(dumbell)
Dips
Cable Pulldowns
Dumbell curl
Barbell curl
Abs

Tuesdays/Fridays:
Back/Legs
Squats
Deadlifts(due to back pains I had to skip this one even though my form was great)
Lunges
Pullups, wide grip
High rows
Seated row
Back raises


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