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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:

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:

 

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:

http://img188.imageshack.us/img188/4615/flex2o.jpg

Relaxed:

http://img695.imageshack.us/img695/413/relaxede.jpg

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  • 1 month later...

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.

 

http://img10.imageshack.us/img10/1561/100409.jpg

 

http://img153.imageshack.us/img153/3079/100409side.jpg

 

http://img149.imageshack.us/img149/2903/100409relaxedside.jpg

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  • 5 months later...

* 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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