Vegan Bodybuilding & Fitness

Okay, so I'm going to update this post with stuff that I just want to be the header of the thread. Will edit this all out.

Week of 9/27/10

Date: 9/28
Dips 12/12/12
Db press 60x12/70x12/80x12 (weight up next time)
Incline smith press 65x12/75x10/85x4(to fail)/85x2(to fail)
Cable curls 60x12/70x10/80x10
Overhead db press 40x12/50x8
Cable crossover 50x12/60x10/70x8

Date: 9/30
Dips 12/12/10
Lying ext 40x12/50x10/60x10
Overhead ext 30x12/35x10/40x12
Rope pulldown 30x12/35x12/40x11

Date: 10/1
Pullups 10/8/7
Lat pulldown 60x12/70x10/80x10
Db shrugs 70x12/80x12
Low row 60x12/70x10/80x10

Date: 10/2
Hyperextensions 10
Deadlift 85x12/105x10/125x9
Standing calf press 135x12/145x10/155x9
Leg lifts 12/12/12
Calf press 140x15/180x15
legs up, moving 4lb medicine ball back and forth 12/12/12

Notes: If anyone can give me a name for that last exercise, it'd be greatly appreciated. I don't know anything more than that I've seen people do it and decided to give it a spin. Also it was my first time doing a deadlift. Way sore after doing it, figuring once my muscles start adjusting I can make some good gains. No leg day because I've been doing a lot of biking but starting it again next week regardless.

Date: 10/04/10
Dips 12/12/12
Bench press 105x9/95x8/95x6
Incline press 45x12/55x10/65x9
Bicep curl 35x12/45x10/55x8
Cable crossover 40x12/50x10/60x6
Db curl 25x10(each)/25x12(each)/25x8(each)

Date: 10/05/10
Squats 85x12/105x10/125x8/125x3(no fail)
Leg curl 85x12/90x10/95x10
Lunges+50lb 10

Date: 10/07/10
Dips elbows in 12/12/12
Lying db extensions 40x12/50x12/60x9
Overhead ext 35x12/40x12/45x10
Rope pulldowns 40x12/45x10/50x9

Date: 10/08/10
Pullups 10/8/7
Lat pulldown 60x12/70x12/80x12(weight up)
Db shrugs 70x12/80x12
Low row 70x12/80x10/90x8

Date: 10/11/10
Bench press 80x5/90x5/100x15 (obviously miscounted)
Incline bench 55x12/75x10/95x8
Dips 10/10/6
Bicep curl 35x12/45x10/55x9
Cable crossover 40x12/50x10/60x8 (cut this out, injury risk, replace with decline or db front raise)
Db curl 25x12(each)/25x10(each)

Date: 10/12/10
Squat 100x5/115x5/130x6
Leg curl 85x12/90x10/95x8
Lunge +50x10(each)

Date: 10/14/10
Standing military press 55x5/60x5/65x15
Dips 10/10/10
Lying db extension 40x12/50x10/60x8
Overhead ext 35x12/40x12/45x9
Rope pulldown 40x12/45x10/50x6

Date: 10/15/10
Deadlift 95x5/110x5/125x12
Pullups 10/8/3 (whoops)
Lat pulldown 60x12/70x12/80x12
Low row 70x12/80x10/90x8

Date: 10/18/10
Bench 85x3/95x3/105x16(still obviously off, but I'm finishing this month)
Incline bench 55x12/75x10/95x9
Dips 10/10/10
Bicep curl 35x12/45x10/55x8
Front db raise 25x12(each)/25x10(each)
Db curl 25x12(each)/25x12(each)/25x12(each)

Date: 10/19/10
Squat 105x3/120x3/135x5
Leg curl 85x12/90x10/95x8
Lunges +25x10(each)/+25x10(each)

Date: 10/21/10
Standing military 60x3/65x3/70x10
Dips 10/10/10
Lying db extension 40x12/50x10/60x8
Overhead 35x12/40x10/45x8
Rope pulldowns 40x12/45x8/50x5

Date:10/23/10
Deadlift 105x3/120x3/135x10
Pullups 10/7/4
Dual Lat pulldown 60x10/65x8/70x5 (this one felt way heavier than regular lat pulldown, not sure if the style of machine is different)
Low row 70x12/80x12/110x9

Date 10/25/10
Bench 95x8/105x8/125x10/125x8
Incline bench 45x12/65x10/75x8
Dips 8 (decided against doing more)
Bicep curl 35x12/45x10/55x8
Front db raise 25x10(each)/25x10(each)

Date 10/26/10
Squat 115x5/130x3/145x5
Leg curl 85x12/90x10/95x8
Lunges +50x10(each)/+50x10(each)

Date 10/28/10
Standing military 60x5/70x3/80x5
Dips 10/10/10
Lying db ext 40x12/50x10/60x8
Rope pulldowns 40x12/45x10/50x8

Date 10/30/10
5 minute warm up bike
Hyperextensions 25
Deadlift 115x5/130x3/145x2
Pullups 9/6/1 (yikes, back pain)
Dual Pulldowns 50x12/60x9
Low row 70x12/80x10/90x10
Ab crunch (some sets, need more I think to even deadlift)

Date: 11/01/10
6 min warmup run
Db bench 60x5/70x5/80x5
Incline smith 45x10/55x10/65x10/75x10/85x10
Pullups narrow 10/6
Assisted pullups narrow (-40) 10/9/6
Rope pulldown 30x10/35x10/40x10/45x10/50x5

Date: 11/02/10
5 min warmup bike
Squat (35x10)/110x5/125x5/140x5
Hyperextensions 12/12/12/12/12
Leg raises 10/10/10/10/10
Lunges +30x10(each)/+30x10(each)/+30x10(each)/+30x10(each)/+30x10(each)

Date: 11/04/10
5 min warmup bike
Standing military (30x20)/65x5/75x5/85x5
Dips 10/10/10/8/6
Lying db extension 60x10/50x10/50x10/40x10/40x10
Db row 40x12(each)/35x10(each)/35x12(each)/30x12(each)/30x12(each)

Date: 11/06/10
Hyperextensions+25 12/12/12
Leg press 360x10/320x10/270x10/230x10/180x10
Leg curls 90x10/80x10/80x10/70x10/70x10
Crunch bench +30x12/+30x12/+30x12/+30x12/+30x12

Date: 11/08/10
Bench (35x15)/110x5/125x5/140x5
Pullups narrow 9/6
Pullups narrow assist -40x10/-40x7/-40x6
Incline bench 85x12/85x11/75x10/65x10/65x10
Rope pulldowns 50x10/45x10/40x10/35x10/30x10

Date:11/09/10
Squats (35x10)/115x3/130x3/145x5
Hyperextensions 12/12/15/15/20
Leg lifts 10/10/10/10/10
Lunges +30x10(each)/+30x10(each)/+30x10(each)/+30x10(each)/+30x12(each)

Date: 11/11/10
5 min warmup bike
Military (35x5)/70x3/90x3/90x3(miscounted second set weights, oh well)
Dips 10/10/10/10/6
Lying db extensions 60x11/50x12/50x10
Db row 40x12(each)/40x10(each)

Date: 11/13/10
Deadlift (85x12)/110x5/125x5/140x8/175x2(smashed finger re-racking weights and left without finishing workout, black finger nail ahahahaha)

After not posting for awhile, let's catch up.

Monday 6/20
Bench (45x10)/95x10/115x10/135x5/135x4
Pullups 8
Db incline 60x12/60x10/60x12/60x10
Low row 80x12/85x14/85x12/85x13
Rope pulldown 30x12/35x10/35x12/35x15/40x13
Bicep curl 55x6/35x15/35x15