Vegan Bodybuilding & Fitness

Hey!
Here is my Bulking Journal! My buddy, Bill, an ex-bodybuilder, is helping me out with spotting and forced reps. I'll be working out 5 days a week, mixing things up every week. I'll take the weekend off (which is going to be extremely tough for me, cuz I'm a total gym-rat!). No cardio, save for walking my dog.

Current stats:
Weight: 89
Height: 5'1
Measurements (as of 3/19/06): Biceps: 8" (9-1/4" flexed)
Thighs: 16-1/4" (16-1/2" flexed)
Calves: 11-3/4" (12" flexed)
Chest: 30-1/2"
Waist: 23-1/2"
Hips: 30"
:o( (yeah, posting these measurement is totally embarrassing, but I want to do it in order to compare my progress and growth). :o(

My goals:
-gain at least 1/2 to 1 pound per week
-Increase girth of arms and legs at least 2"
-Develop a V-taper and 6-pack
-Increase strength
-Be able to perform 5 chin-ups, unassisted

Today was Shoulders. It took less than 1.5 hours.
-Hammer Strength Iso-lateral Shoulder Press Machine: 60# (12), 65# (13), 65# (8)
-Superset: Seated DB Lateral Raises: 10# (12) (11) (10)
OH presses (Pronated): 20# (13) (12) (8)
-Smith Shoulder Press Behind the head: 20# each side (4) (7) (7)
-Cable Cross-overs: 10# each side (11) (9)
-Cable Upright Rows (EZ-Bar): 50# (18), 60# (12) (11)
-SUPERSET: DB Shrugs: 35# (18) 40# (12) (12)
Rear Delt DB Flyes (Supinated): 10# (12) (16) 12# (15)
-Rear Delt Machine (pronated): 25#+ 2 weight plates (10) (10) (10)

-Abs (2 sets): -Decline Bench Reverse Crunches- 30
-SB Oblique Crunches-30 each

NUTRITION

My goals are to increase my Kcals to at least 3000 and to up my protein to at least 150 or more, or at least 20%. I eat every 1-3 hours.

Today's totals:
Kcals: 2585
Protein: 114g (17.6%)
Fat: 71.5g (24.8%)
Carbs: 371g (57%)
Fiber: 40g (wow, that's low for me!)

Any input/comments are welcome and appreciated! Thanks guys!

Well, I've been where you are....a little on the thin side. Try to aim for at least 30%from fat ,20% protein and around 60% from carbs....you should (this is a generalisation from my observations with girls similar to your stats) be able to bulk up-build muscle quite readily as you should have shorter muscles compared to someone of taller stature.

Are your measurements in inches or cms????? I have a small frame, but built my back up (I'm an A cup -not very well endowed I'm afraid), but my chest measurements are 95cms. Less is more in my case as I'm a hard gainer.

I find compound exercises the best. You are also spending way too much time in the gym.....just my observation. You should be in and out within, no more than 45 mins. Heavy weights, really low reps. You are going to become catatonic if you continue, and all your efforts will be in vain.(this is from presonal experience and not having a go at your efforts).

Cheers

Charmaine

Inches... omg, could u imagine what 8cm arms would look like? Scary! LOL!


I don't think I could fit everything in 45 mins! I am lifting heavy, and due to that fact, it takes longer than usual due to extra rest. If u know of a good 45min program, let me know!

Believe me, I've seen it!!! I'l try and see what I can come up with (program wise). Won't be until next week some time.

My arms are only just over 10' (27cms-I think thats-right not really good at this metric conversion thing). But my arms are really long, longer than my arms!!!

I'll see what I can come up with by next week-just suggestions. Are you doing daily body parts, or splits?

Today was Quads and Biceps

Warm-up: 1/2mi walk on treadmill (4.3-4.5mph)
15 reps Olympic Bar Good AMs

-Olympic Bar Squats: 65 (11), 75 (15), 85 (8)
-SUPERSET: -Olympic Bar Squats: 95 (9), 100 (10), (8), (10), 115 (6)
-Incline Leg Press: 215 (9) (11) regular
215 (10) feet=narrow and high on sled
265 (10) regular
265 (10) regular + 215 (5) deep
(to stop and quickly back up)
215 (10) deep + 125 (6: unilateral and deep)
-DB Squats, butt touch bench: 40 (8), (10), (12), 45 (8) (9)

-DB Forearm curls: 10 (22), 15 (15)
-Olympic Bar Drag Curls: 16 reps
-SUPERSET: -Oly-Bar Drag Curls: 55 (8) + Oly-Bar Throw Curls: 55 (9)
-Drag curls: 55 (10)+ Throw Curls: 55 (8) +DB Curls: 12 (10)
-Oly-Bar Throw Curls: 55 (15)+DB Curls: 12 (12)
-Oly-Bar Throw Curls: 55 (12)+DB Curls: 12 (15)

ABS: 3 sets
SUPERSET: -Lower-abs butt-ups: 20 reps
-Bicycles: 20 reps

All of this in less than 2 hours (lots of rest inbetween). I lifted more than ever! Especially with squats and curls! WHOO-HOO!!!! :wohoo:

NUTRITION:

KCals: 2485
Protein: 114.5g (18.4%)
Fat: 75g (27%)
Carbs: 338g (54.4%)
Fiber: 41g

Thanks Savebabe! I appreciate it!

I like to do splits.... idk what it best tho: to do one bodypart a day and just kill the heck out of it and let it rest until the next week, or do 2 a day, or do a full-body. I hear ALL sorts of theories and controversy... it's really hard to know what to do!

Hey shelby, looks like a tough workout . how deep do you squat? Also Im wondering what's the idea behin supersetting squats and legpresses, squats are not hard enough for you ?

Yes, it was! I had tears in my eyes and I sounded like I was in labor, lol... it ROCKED!!!!!!


I go as low as possible... at least to 90 degrees. Sometimes, I'll do deep 1/2 squats.. those are evil! Same goes for leg press... vary it up, even during a set.... it'll burn like a motha! LOL


Supersetting squats and leg presses totally exhausts/fatigues the quads... it's awesome and very tough! It's a great way to bulk. Just be sure to recover enough b/4 going on to the next set. Try it.... it's intense!

Weighed myself yesterday: 90#!!! That's up 2 pounds within 1 week! YAY! Still gotta work on increasing the Kcals and protein though.

Today was Triceps, Hams, Calves

Warm-up: Cable Triceps Pressdowns (EZ-Bar): 50(20), 60(12), 70(12)

TRICEPS
-SUPERSET:
Cable Triceps Pressdowns (EZ-Bar) Narrow Grip:70(12), 80 (10), 80(10), 85(10).......... Widegrip: 85(8)
Cable Triceps OH Extensions (EZ) Narrow Grip: 50(14), 65(14), 60(8), 65(12)............. Widegrip: 65(11)

-Verticle Dips (Deep!!!): 6, 8, 10, 7

-SUPERSET:
EZ-Bar Skullcrushers (slight incline on bench): 40 (8) (9) (8)
Narrow Chest Press (slight incline on bench): 40 (8) (10) (9)

HAMSTRINGS/CALVES
-Seated Hamstring Curls: 60(15), 70(19), 100 (10), 100 (11)

-Partner assisted Prone Hamstring Curls (Lay on bench, partner holds towel around your ankle and tries to prevent u from curling your leg... tough, especially when ur partner is a bodybuilder!): 6 Unilateral, 12 and 8 bilateral

-Kneeling Hamstrings (this is insane and a total killer! Kneel on a mat, with ur partner holding down your feet. Hold a weight plate across your chest and lean forward as far as possible... this kills your caves, hams, glutes, and core!): 25(3)/0(7), 10 (10), 10(10)

-Standing (unilateral...duh, lol) Cable Ham Curls: 12.5kg(12), 17.5kg(15)

-Standing Straight-Leg Kickback (hams, glutes): 17.5kg(12), 22.5kg(10) (10)

ABS: -Supine Bench leg-lifts with DB: 5# (30 reps, 3 sets)

I did more weight than I've ever done before, so I'm SO excited about that! :o) Surprisingly, after yesterdays tough quad and bicep workout, I'm not the least bit sore.... grrrr.

NUTRITION
Kcals: 2690
Pro: 127g (18.8%)
Fat: 80g (26.7%)
Carbs: 365.5g (54%)
Fiber: 49g

YAY!!! I increased my cals and my protein! ROCK ON!!!!!!! :o)

As low as possible, sounds good to me .
But deep 1/2 squats? That combinatin doesnt really make sense, what do you mean by that?


Hmm I probably wont try it, intensity techniques arent really my thing . Dont think they are very usefull for strength anyway.

You squat deep, but come up 1/2 way (no full extension), then go back down to a deep squat. It's awesomely painful!


They are good to do every once in a while... it's a good hypertrophy technique and will build strength b/c u need to be strong in order to tolerate the load of a compound set such as this.

REST DAY

Yes, I survived not going to the gym! Almost didn't make it, but I'm still here, alive and well! Phew! lol

I did some abs at home, took Simon on a short walk, and babysat my step-sis (that was a workout in and of itself!).

NUTRITION:
Kcals: 2500
Protein: 123g (19.6%) YAY! It keeps going up! SCORE!
Fat: 66g (23.7%)
Carbs: 353.5g (56.5%)
Fiber: 39g

I tried to eat a lot, even though I didn't work out.... I did better than I thought... I thought I would have been closer to 2000, but I managed to kick some food-booty! Rock on!

PLAN OF ACTION:
Tomorrow, I'm working out with Bill for Chest. Our goal this week is to do one body part per day and just kill the heck out of it. Despite my intense workouts this past week, I have NOT been the least bit sore... doesn't make sense, since I've been really killing it. Oh well, it just allows me to workout harder! I can't wait for tmw.... I LOVE the pain! muhahahahaha!!!!

The bad thing is that Bill starts up work soon (he works construction). And he works LONG hours, so he may not be able to help me as often anymore, or out workouts are going to be really sparatic (sp?) or at odd times. grrr..... I hope it doesn't interfere with anything!

Oh a good note: Lots of people have been noticing a change in my physique already! I'm SO excited about that! Not only are they noticing a change physically, but they say that I'm different as a whole (in a good way, lol). YAY! This is awesome! I can't wait to see how everything changes in the next few weeks/months!

Yay... I'm 20 today! :o)

Today was CHEST and it rocked! I lifted weights that I've never even thought I could lift, especially with the DB flyes! :o) (In fact, at the end of the last set, I dropped them and almost killed myself... thank god Bill was spotting me! LOL)

Warm-up: Weight-plate shoulder circles (2.5#, 10 reps each)

Decline Bench Press: 50(12), 55(13), 60(14), 70(9), 75(8), 75(10)

Flat Bench Press: 65(12), 70(7), (6), (8), (7)

Hammer Strength Incline Chest Press: 20#each (11), 30#each (10), (9), (8)

Decline DB Flyes (Neutral grip): 20(11), (10), 25(10), (10), 30(6), (7.5) <---thats the rep in which I almost dented my head, lol

Iso-Lateral Flat Chest Press Machine: 57# (25#WP on each side) (8) (7) (8) (8)

Low-high cable FLyes: 7.5kg on each side: (10) (8) (8)

ABS:
Reverse Crunches on Decline Bench: 31 (frog-style)

I'll post nutrition later.... But I ate NON-STOP! I was Hungry! :o)

Happy birthday .

Happy Birthday Shelby

Have to say though, that this is the first time I've looked at your log, and your routine is crazy. Way too much. Thats all I can say.

Jonathan