Vegan Bodybuilding & Fitness

Feeling a lot better today. Took yesterday off. Did legs today to see how everything felt.

Jump rope warm up

BB Squats: (ass to ground)
45x12, 140x10, 190x5, 230x5, 270x1, 290x1, 230x5, 230x5, 230x5

BB Jump Squats:
140x8 x 3 sets

SS with

Hanging Knee Raises:
3 sets of 15

Lying Leg Curls:
75x12, 120x8, 150x6, 165x4

Leg Press:
460x10, 640x8, 820x4

Not happy with these.

Overall everything felt alright. No pain in my flank. A little in my right shoulder supporting the weight during squats.

Back for round 2!

Incline BB Press:
135x8, 160x6, 180x5, 200x2

W/ long pauses on chest:
150x5, 150x5, 150x4, 150x4

SS with:

Rack Deadlifts:
95x12, 135x12, 225x8, 315x6, 405x2, 430x1, 405x1, 315x6, 315x6, 315x12

Doubled up on 405 and PR'd at 430.
Went into beast mode at the end.

Pec Dec:
120x12, 150x12, 180x10, 210x5

Stairmaster for 35 minutes (150 floors)

Short workout while at work yesterday.

Flat BB Press:
135x5, 155x3, 185x1, 195x1, 215x1, 225x1

Havent done flat in ages due to my shoulder problems. Slight pain. No spotter so didnt push it too hard.

Incline BB Press:
135x5, 165x5, 185x4, 165x6, 165x6, 165x6, 135x13, 135x7

Giant set with:

Super wide Grip Pulldowns:
90x12, 130x12, 160x8

And

Cable Rope Rear Delt Rows:
40x12, 50x12, 60x12, 70x12

Arm circuit:

Bench dips:
30 reps x 4 sets

Preacher Curls:
25x12, 35x12, 45x12, 55x12

Wrist Curls:
55x20 x 2 sets

Good to see you are feeling better again, nice quick workout yesterday.

Good weekend?

_________________
1st Place Raw Champs 2011, 2012 (3 raw records)
Training for my first 100 mile running race

WEB: http://jimsty.wix.com/strength-vs-size
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee

Yah its been decent. Took two days off for recovery. Working all weekend but it hasnt been too bad.

Another workout at work today!

BB Squats:
45x12, 135x5, 135x12, 195x12, 225x5, 275x1, 295x1, 315x1, 225x5, 225x5, 245x5, 265x5

Weighted Chin Ups:
+5 lbs for 8 reps
+10 lbs for 5 reps
+10 lbs for 6 reps

Rack Deadlift:
135x12, 205x12, 315x12, 365x1, 415x1, 435x1, 315x12

Thats the most I have squatted in a while. Felt about parallel. Not sure because the gym at work doesnt have a mirror. PR for Rack Deadlift as well.

Standing BB Shoulder Press:
45x8, 100x8, 125x8, 145x5, 155x1, 100x8

Seated DB Shoulder Press:
25sx12, 50sx8, 50sx8, 55sx8

Bent Over Rear Delt Rows:
10sx12, 10sx12, 10sx15

Upright BB Row:
45x12 w/ pause at top, 100x8, 100x10 drop 45x12 w/ pause at top

Then just some circuit stuff for achievement points on instagram since i didnt feel like doing cardio today.

BW Lunges x 20, BW Squats x 30, BW Jump Squats x 10, Crunches x 30, Jumping Jacks x 100, Plank x 60 secs, Push Ups x 20, DB Squats (25sx12, 50sx12, 75sx12), BB Sumo DL (140x8, 140x8, 230x5), DB Bench Press 45sx12, BB Deadlift 230x8

Did tonights workout all as a giant set/circuit. Only enough time to walk to each area to complete the excercise as rest.

BB Squats:
45x12, 140x12, 200x20, 230x5, 230x6

DB Lunges:
25sx10, 40sx10, 50sx10

Bench Dips:
BWx20, +25x15, +45x10, +45x15, BWx35

Preacher Curls: (form focus)
50x12 x 3 sets

Palms Up BB Wrist Curl Over Bench:
60x13, 50x20, 50x20

Goblet Squat:
50 lb DBx12

Romanian BB DL:
135x12, 135x12

Pretty light today but with no rest it kept my HR up which is what I was aiming for today.

Quick workout at work tonight. Everything was circuit format for the most part. Short rest periods.

Incline BB Chest Press:
115x8, 135x8, 155x8, 175x8, 155x8, 155x10, 155x8

Standing DB Calf Raise:
20sx20, 40sx20, 50sx20, 70sx20, 70sx20

DB Shrugs:
40sx20, 70sx20, 70sx20

Incline Bench Press Lockouts:
245x4, 245x5, 245x8, 245x8, 245x8

DB Wrist Curls:
10sx20, 20sx20, 20sx20

+101 pushups

yo! just wondering, is the weight in lbs or Kgs?

_________________


viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove

Pretty sure Matt writes in pounds, good stuff either way though

All of our weights are in kg's (I'm in New Zealand) so I have to convert them all to pounds when I type my log up haha.

_________________
1st Place Raw Champs 2011, 2012 (3 raw records)
Training for my first 100 mile running race

WEB: http://jimsty.wix.com/strength-vs-size
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee

Are you doing the incline lockouts in a power rack? I realize that's probably a stupid question, but I just wasn't sure what you meant by that. Are they pretty beneficial or was this just something you hadn't done in awhile?

Yah in a rack. I hadnt ever done them before. I just read that they were beneficial for upping your bench press amd getting you used to that weight/not being scared of it. Unfortunately at the fire stations gym I was working out at 245 was all the weight they had to use.

In pounds! I dont think i will ever be THAT strong!