Vegan Bodybuilding & Fitness

12.2.2011 bodyweight: 232
squat - 20kgx10x2, 50x10, 70x5, 90x5, 105x5, 120x8, 80x10, 10, 10, 10, 8
good morning - 30kgx10, 65x10x3
hang clean - 50kgx5, 70x3

Total shit work out today. Felt awful the whole time. Little motivation, less energy. Actually looking forward to two days off from the gym.

I get those types of days way more often than I want, although mine probably have most to do with getting crap sleep and 1.5 hours commute to work (where I lift). At least you still went in to lift. Stay strong!

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My strength log

Thanks. Yeah I get crap sleep too. I get up at 2:30 AM for work, while still making time for friends and band stuff, which usually means little sleep most nights. Gotta still live my life

12.5.2011 bodyweight: 232
standing military press - 20kgx10x2, 30x10, 40x5, 49x3, 56x3, 63x10, 50x10, 10, 9, 9, 8
wide grip pull up - BWx7, 7, 7, 5, 5
dumbbell scapula rotation - 5x15, 20x25x3 super set with neck harness - 15x20, 27.5x30, 26, 23

Did 25 minutes on the elliptical before weight training. I rolled my ankle a few weeks ago, and I'm on my feet all day at work, so the healing is slow going. I would have loved to do some outdoor cardio today, but any of the stuff I can really do outdoors agitates my ankle. The regular pull up bar was being used by a group of guys, and I wasn't about to wait ten minutes for it, so I used a different one which changes the angle of the hands. It made it much harder, but I think I'll be using it from now on. It's a pain in the ass to get to, but I think it'll be worth the sacrifice.

12.6.2011 bodyweight: 232.5
deadlift - 20kgx10, 50x10, 70x5, 100x5, 160x3, 184x3, 207x7, 120x10x5
hanging leg raise - BWx12x5
reverse hyper - BWx24x3 super set with neck curl - 5kgx22, 22, 20

Went into the gym completely lethargic today. Slept weird, didn't work, which means not enough physical activity early in the day, and it's just a really dreary day. However, once I got into the gym I was totally focused and ended up having a pretty good work out. It looks like such a small work load when written out like this, but I'm totally beat, and everything feels properly worked. I took some progress pics this morning, but have no idea how to post them on here. Anybody who can help me out with that? Meant to take a video of my heavy set of deadlifts but got too caught up in the moment and forgot.

12.7.2011 bodyweight: 234
hang clean - 20kgx5x2, 40x5, 50x5, 60x5, 70x3, 80x2x2, 75x3, 50x5x3
dumbbell hammer curl - 50x8, 8, 7 (per arm)
dumbbell real lateral raise - 10x15x3
box jump - 32.5"x5x3

I typically don't lift on Wednesday, but today I just felt the need to get into the gym and do some random accessory work. I really wanted to work on my hang clean form as well. Had a couple of the Oly lifting guys I've become friendly with critique my form, and I ended up making decent progress. I didn't really up the weight at all, just felt a lot better about the mechanics of it. Anyway, it felt good to get in and do some stuff I'm not used to doing.

12.8.2011 bodyweight: 234
bench press - 45x10x2, 95x10, 135x5, 185x3, 205x3, 235x10, 185x10, 10, 10, 9, 8
dumbbell row - 50x10, 90x10, 10, 10, 9, 9
dumbbell scapula rotation - 5x15, 10x26, 20 super set with neck harness - 15x20, 27.5x30, 20

Bench felt awesome today. With all of my warm up sets I got a nice pause on the chest on every rep and exploded hard to the top. I felt like I could've thrown 205 through the ceiling. When I unracked the 235 I definitely lost some tightness everywhere, but I still got ten reps with it, which was more than I was expecting. I feel really good about my form. Once I get my squat up some I'll start looking for a competition in the area. Back and shoulders were definitely feeling taxed from all the hang cleans I did yesterday. Decided to cut my scapula/neck work short because I just felt like they were too taxed and doing any more might have been counterproductive. Is anybody still reading this thing?

Make an account on photobucket.com upload your pics there, then copy the "direct link" in to the middle of some "img" tags like this




Solid lifting man keep up the work.

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My training log

Awesome man, thanks for the info and the kind words.

12.9.2011 bodyweight: 233
squat - 20kgx10x2, 50x10, 70x5, 98x3, 112x3, 126x7, 80x10x5
good morning - 40kgx10, 65x10x3
reverse hyper - BWx25, 10 superset with neck curl - 5kgx22, 22, 21

I have no idea what's going on with my squat, but I seem to have really plateaued. Every rep is a grind and it's really taxing my lower body. I had to cut good mornings and reverse hypers short because my posterior chain was shot to shit.

Here are some progress pics I took the other day. They were taken first thing in the morning, before I'd had anything to eat or drink or done any physical activity. Though I'm mostly concerned with strength and performance, I take measurements and progress pics one a month for reference and to make sure I'm not getting too fat.

12.12.2011 bodyweight: 235
standing military press - 20kgx10x2, 30x10, 40x5, 52x5, 60x3, 67x8, 50x10, 10, 8
ultra wide pull up - BWx7, 7, 6
dumbbell scapula rotation - 5x15, 10x26x3 superset with neck harness - 15x20, 27.5x30, 28, 25

All of my muscles are still sore from last weak. I'm not entirely sure why, maybe I need to start eating more, but it definitely had an impact on my work out tonight. I had to cut all my accessory work short. I also did some tire flipping before lifting today, which could be part of the problem, but everything was still sore before I did that. Next week is a deload week, so I'm sure that will help. Until then, I'm gonna try packing in some extra calories.

Just keep pushing man you'll get a rest on deload week. Normally on 5/3/1 squats when you do 5x10 after your main sets that's the "Boring But Big" template and there's normally only one more exercise after 5x10. So you're certainly doing a lot of hard assistance work it's no surprise that you're tired. Just do everything you can to maximise recovery.

Looking huge man! How many years you been lifting for?

And 233lbs bodyweight! You're over 20kg+ on me haha.

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My training log

Thanks man. Yeah I know I'm doing a little extra, but its mainly just prehab, not real taxing on the CNS. Been lifting on and off for about 8 years or so, only really gotten serious in the last year and a half. And one thing to keep in mind is I'm rather tall, about 6'4 (193 cm). Not sure how tall you are.

12.13.2011 bodyweight: 235
deadlift - 20kgx10, 50x10, 70x5, 100x5, 120x3, 170x5, 195x3, 220x4, 125x10
hanging leg raise - BWx13, 13, 10
neck curl - 5kgx22x3

Still feeling totally worn out. I had a long day at work today, so that definitely didn't help. My energy was zapped and my central nervous system feels totally overworked. Kept accessory work to a minimum. I had a friend at the gym with me today and I had him record my 220x4 deadlift, so I'll upload that in a minute.