Vegan Bodybuilding & Fitness

Lunges /lbs Standing Bar Bell Shoulder Press/lbs
1x10 95 1x10 95
1x10 115 1x10 105
1x8 135 1x10 115
1x8 135 1x20 95


Leg Sled/lbs Close Grip Shoulder Press/lbs
(how much does sled 1x15 30lbs
weigh? i only track the 1x12 35
plates i put on) 1x10 45
1x12 270 1x8 45
1x12 360
1x10 450

Seated Leg Curls Side Shoulder Raises
3x10 150 3x12 15lbs

Leg ext Front Raises
1x12 90 3x15 10lbs
1x12 100
1x12 110

Calve Raises Side Grip Shrugs
(Varied) 3x15 80lbs

3x5 pullups (proper alignment)

Hammer Strength Close Grip Lat Pulldowns
1x10@140
1x10@160
1x8 @180

Medial Grip Cable Pulldowns
3xfailx 150

Wide Grip Upright Cable Rows
1x10 160
1x10 175
1x10 195

Close Grip Upright Cable Rows (super set with widegrip)
3xfail 100lbs

SKull Crushers
1x10 60
1x10 70
1x8 80
1x8 90

Dips
3x10

Rope Extension
1x10 60
70
80

Grip Work
Pull up bar hang till fail

Wheel Barrels

Ab routine

Today Chest and Biceps
Flat Bench
1x15 135
1x10 180
1x8 205

Dbell Press
1x12 75
1x9 80
1x5 85

Incline Hammer Superset with Diamond Pushups
3x10 75 lbs - Fail

Pec Cable Fly with swiss ball
1x12 30
1x10 40
1x8 50

Standing Bicep Curls
1x12 60
1x10 70
1x8 80

Hammer Bar Curl Super Set with reverse grip
1x12x40 - 1x10 40 lbs
1x10x60 - 1x10 40lbs
1x8 x70 1x10 40lbs

Isolation Cable curls
2x10 30
1x10 40

So I forgot to post last weeks routines...
Heres Day 1 of this week

Chest

Flat Bench
1x12 135
1x10 185
1x10 205
1x6 +(2 short reps) 225

Incline Bench
1x12 135
1x10 185
1x10 205
1x5 +(3 short reps) 205

Decline Bench
1x12 135
1x10 205
1x8 225
1x3 (negatives) 225

Pec Fly Icarian Machine
4x12 100

Superset till fail x4
Close grip hammer(lower medial pecs)
serratus pushups (bosa ball)

2 portions of vega whole food optimizer and an hour of Anatomy Physiology

Biceps (from full extension -to 30degrees between hand and shoulder(to optimize bicep w/out shoulders))
Standing Straight bar
1x15 60lbs
1x8 80lbs
2x5 80lbs

Superset (Standing DBell Hammers & Rope Cable Hammers(fail)
2x10rep @ 25 lbs + 2x10reps 50lbs
2x8 resp @ 25 lbs +2x10 reps 50lbs

Bent over Concentration Curls
3x8 @20lbs

Kneeling Cable Preacher Curls
3 sets @ 50lbs till fail


Food Intake

Breakfast Granola, Toast w/ apple butter, and Vega Sport Pre workout
and Multivitamin

Post workout 1
2 scoops Vega
whole food shake

Post workout 2
Burrito with spanish rice, spinach, tempe, and black beans
and.....chips and salsa (weakness)

Early evening snack
Whole grain cerial and hemp milk

Dinner
Homemade Mack & Cheese
(whole wheat pasta + nutritional yeast, braggs & soy sourcream(lower fat))
gogi berries (dessert)

Nice work man! Thanks again for hanging out last week and for your help preparing books to ship out! That was awesome of you!

Great muscles too! I enjoyed pointing out your arms to those at the party. Well done!

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

Lats (Poor Choice After Biceps Yesterday)

Assisted Pullups(Fail) & Neutral Grip Lat Pull Downs
(x4) & 3x10x135 + 1x8 165

(Medial Grip Pullups Till Fail
x4

Wide Grip Upright Row
2x15 70
2x10 90

Lower Back Extensions
Side V's

Light Day, Slow Reps

LEG DAY!!! I forgot to post yesterdays shoulders & arms.... but never mind

Squats
15 @ 135
2x12 at 150
1x10 205
(need to go heavier next week)

Hack Squat Sled
15 @ 360
12 @ 450
12@540
14 yes 14 @ 630
(going heavier next week

Single leg (leg extensions)
3x12@40 (alternating medial, and central heads)

Leg Curls
3x15 @ 100

Calves
4x20 @ 135

Monday April 26th
Pullups till fail
4 sets
Superset w/ neutral grip lat pull downs
4x8 165

Close Grip Hammer Strength Lat pull downs
12x160
10x190
8x210
5x230 (3 short reps following fail)

Tbars
15x 70
12 90
10 125(slightly sloppy)
8 @115

Close grip lower back cabels
4x12 120lbs

assisted body weight rows( feet propped on bench)
4x10

Triceps
Superset till fail
Dips and Diamond Bosa Ball pushups

Hammer Curl(bar bell) Skull Crushers
1x20
50
1x12
70
1x10
90
1x10
90

Dumbell Kick backs
3x10 20
1x10 25

Barbell bench (while laying on floor, working negatives as not to smash elbows on floor)
1x20
135
1x15
185
1x10
205
2x5
225
(plus 3 short reps at end)
(negatives make the rest of the day so light weight)
Incline Hammer Strength superset with cables lower pec flys
1x15 @90lbs + 1x12 50lbs
1x15 110 + 1x12 60 lbs
1x12 130 1x10 70 lbs
1x10 150 1x8 70 lbs

Push ups till fail
4x

Standing Barbell curl
1x20(bar)
1x15 (65)
1x10 (75)
1x8 (85)

Cable/Rope Grip Hammer Curls Super Set w Reverse Grip Barbell 21's @30 lbs
1x12 70 lbs + 21's
1x12 80 lbs + 21's
1x10 100 lbs +21's
1x8 110 lbs +21's

Cable Concentration curls
1x15 40 lbs