Vegan Bodybuilding & Fitness

monday
no cardio warm up (running very late for workout before work)
stretching
25 jumping jacks
25 body weight squats
25 hanging leg raises circuit for 3 sets of each

squat 135lbs x 10 for 3 sets
bench press 205lbs x 5 for 5 sets
decline bench 155lbs x 10 for 3 sets
pull ups 3 sets of 10
incline dumbbell bench 70lbs x 10 for 3 sets
dumbbell row 70lbs x 10 for 3 sets
dumbbell chest fly 50lbs x 10 for 3 sets
dumbbell back fly 30lbs x 10 for 3 sets

ab circuit crunches, climbers and planks for 5 minutes alternating 30 sec intervals
3 sets of 20 oblique side bends with 45lb plates

Tuesday
5mile bike 23:50
stretching
25jumping jacks
25 bodyweight squats
25 push ups circuit for 3 sets of each

squat 225lbs x 10 for 3 sets

leg extension 155lbs x 10 for 3 sets
leg curl 110lbs x 10 for 3 sets
standing calf raises 250lbs x 12 for 3 sets Circuit for extensions, curls and calves

seated calf raises 135lbs x 15 for 3 sets
ab circuit identical to monday as well as oblique side bends

Wednesday
6mile bike 21:08
stretching
25 jumping jacks
25 body weight squats
25 hanging leg raises circuit for 3 sets of each

squat 135lbs x 10 for 3 sets

preacher curls 105lbs x 10 for 3 sets
dips 3 sets of 20 superset with preacher
hammer curl 40lbs x 10 for 3 sets
overhead dumbbell extension 70lbs x 10 for 3 sets superset with hammer
concentration curl 30lbs x 10 for 3 sets
skullcrushers 60lbs x 15 for 3 sets superset with concentration curls
dumbbell triceps kickback 25lbs x 10 for 3 sets
reverse ez bar curl 50lbs x 10 for 3 sets superset with kick back

decline sit ups 3 x 15
hanging knee raises 3 x 20
oblique side bend 3 x 20 with 45lbs

I have been very slack lately on my journal online! Definitely been hitting the gym no less than 3-5 times a week. My lifts are improving, slowly but surely. I'm working out with 220lbs on my bench now for 5 sets of 5. Very proud of my improvements. I am going to switch back to Tresize's mass gain workouts this monday. I want to mix it up and go back to more compound lifts. I have become a little bored with my routines lately. Some knee and leg injuries put a damper on my enthusiasm but I'm ready to start back heavy and intense tomorrow.

Haven't seen you post for a bit, how has your training been going?

-Dylan