Vegan Bodybuilding & Fitness

Barbell overhead press
12 x 20kg
10 x 40kg
8 x 40kg
5 x 40kg

Seated dumbbell overhead press
10 x 16kg
10 x 16kg
10 x 16kg

Incline skullcrusher
10 x 35kg
10 x 35kg
10 x 35kg

Tricep pushdown (v bar)
8 x 28.75kg
8 x 28.75kg
10 x 28.75k

Face pull
10 x 23.75kg
10 x 26.25kg
10 x 28.75kg

Upright row (superset with plate raise
10 x 35kg
10 x 35kg
10 x 35kg

Front plate raise (superset with upright row)
10 x 35kg
10 x 35kg
10 x 35kg

5 mins X Trainer

_________________
You say obsessed; I say dedicated.
My VBB&F Journal
Twitter - Follow me
Facebook - Add me

How are things going?

Hope all is awesome.

Wishing you a great weekend of rest or training.

-Robert

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

Yes all good thanks! Gaining

How about you, everything on track? When are you planning on stepping on stage again?

_________________
You say obsessed; I say dedicated.
My VBB&F Journal
Twitter - Follow me
Facebook - Add me

Hanging straight leg raise
x 12
x 10

Hanging bent leg raise
x 15
x 15

Cable crunch
15 x 26.25kg
15 x 26.25kg
15 x 26.25kg
15 x 26.25kg
15 x 26.25kg

Cable oblique crunch
15 x 11.25kg
15 x 11.25kg
15 x 11.25kg
15 x 11.25kg

Side bend
15 x 28.75kg
15 x 28.75kg
15 x 28.75kg
15 x 28.75kg

Barbell ab roll
x 8
x 8
x 8

Crunch (superset with reverse crunch)
x 15
x 15
x 15
x 15
x 15

Reverse crunch (superset with crunch)
x 15
x 15
x 15
x 15
x 15

Plank
x 30secs
x 30secs
x 30secs

_________________
You say obsessed; I say dedicated.
My VBB&F Journal
Twitter - Follow me
Facebook - Add me

My legs hurt

Barbell squat
12 x 0
12 x 20kg
1 x 50kg
1 x 60kg
1 x 70kg
1 x 80kg
1 x 90kg
8 x 100kg
8 x 100kg
8 x 100kg

Leg Press
20 x 70kg
20 x 70kg
20 x 70kg

Calf raise
15 x 70kg
15 x 70kg
15 x 70kg
15 x 70kg
15 x 70kg

Leg Curl
12 x 60kg
8 x 60kg
10 x 40kg
12 x 40kg
12 x 25kg

Leg Extension
10 x 65kg
10 x 65kg
10 x 65kg
12 x 40kg
12 x 20kg

_________________
You say obsessed; I say dedicated.
My VBB&F Journal
Twitter - Follow me
Facebook - Add me

Sorry for the lack of updates, having some laptop issues that makes it all a bit tricky. Weight gain appears to have stalled a little bit (despite upping calories to 5000 on workout days!) and in fact if anything I feel like I've los a bit of fat... All of my major lifts have had good gains of late although a tricep tendonitis means I'm having to lay off the pressing and tricep exercises. I'm also going back to a 3 day split (working chest and shoulders on the same day - doing isolation exercises to try and rest the tricep as much as possible). PBs for lifts are now Squats 135kg x 1, 115kg x 8, Deadlift 140kg x 8, OHP 45kg x 8, Decline bench 70kg x 8.

Todays workout:

Barbell Squat
12 x 20kg
1 x 60kg
1 x 70kg
1 x 80kg
1 x 100kg
8 x 110kg
8 x 110kg
8 x 110kg

Leg Press
20 x 85kg
20 x 85kg
20 x 85kg

Calf Raise (on parallel leg press)
20 x 40kg
15 x 40kg
20 x 40kg
20 x 40kg
20 x 40kg

Leg Curl
12 x 55kg
12 x 55kg
12 x 55kg

Leg Extension
12 x 60kg
12 x 60kg
10 x 60kg

Calf raise (on 45deg leg press)
15 x 85kg
15 x 85kg
15 x 85kg

_________________
You say obsessed; I say dedicated.
My VBB&F Journal
Twitter - Follow me
Facebook - Add me

Oops been a bit slack with the logging again so this will be a long one! Took a few days off and was back in on Monday to do legs. Didn't squat as my triceps were feeling a little sore. Wednesdays chest/shoulders had no pressing movements and feel much better for it and the pain in the triceps have gone. Will repeat this week again and then try adding in something for triceps but keep it light.

Also have a picture update...



Monday - Legs

Leg Press:
0 kg x 20 reps
50 kg x 5 reps
70 kg x 5 reps
80 kg x 3 reps
90 kg x 1 reps
100 kg x 1 reps
120 kg x 1 reps
130 kg x 1 reps
150 kg x 10 reps
150 kg x 10 reps
150 kg x 10 reps
150 kg x 10 reps

Calf Press On The Leg Press Machine:
50 kg x 15 reps
50 kg x 15 reps
50 kg x 15 reps
50 kg x 15 reps
50 kg x 15 reps

Seated Leg Curl:
60 kg x 12 reps
60 kg x 12 reps
60 kg x 10 reps

Leg Extensions:
60 kg x 12 reps
60 kg x 12 reps
60 kg x 9 reps

Body Weight Lunge:
40 reps
40 reps
40 reps

Wednesday Chest/Shoulders

Superset, Side/Front/Rear raise:
5 kg x 12 reps
5 kg x 12 reps
5 kg x 12 reps

Bent-Arm Dumbbell Pullover:
10 kg x 15 reps
10 kg x 15 reps
10 kg x 15 reps

Dumbbell Flyes:
5 kg x 15 reps
7.5 kg x 15 reps
7.5 kg x 15 reps

Machine Chest Fly (Pec Deck):
15 kg x 12 reps
15 kg x 12 reps
15 kg x 12 reps

Friday - Back

Barbell Deadlift:
60 kg x 10 reps
80 kg x 1 reps
90 kg x 1 reps
110 kg x 1 reps
130 kg x 1 reps
130 kg x 8 reps
130 kg x 5 reps
120 kg x 8 reps

Wide-Grip Pull-Up:
5 reps
5 reps
4 reps

Close Grip Chin-Up:
5 reps
5 reps
4 reps

Bent Over Barbell Row:
50 kg x 12 reps
50 kg x 12 reps
50 kg x 12 reps

Close-Grip Front Lat Pulldown:
45 kg x 10 reps
40 kg x 12 reps
35 kg x 15 reps

Calf Press On The Leg Press Machine:
50 kg x 20 reps
50 kg x 20 reps
50 kg x 20 reps
50 kg x 20 reps
50 kg x 20 reps

Seated Calf Raise:
14 kg x 15 reps
14 kg x 15 reps
14 kg x 15 reps
14 kg x 15 reps

_________________
You say obsessed; I say dedicated.
My VBB&F Journal
Twitter - Follow me
Facebook - Add me

nice wheels!

_________________
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/BigMeeeeech

They are getting there!

_________________
You say obsessed; I say dedicated.
My VBB&F Journal
Twitter - Follow me
Facebook - Add me

Interesting, I've plugged my diet into myfitnesspal and I'm eating an extra 1000calories apparently!!

http://www.myfitnesspal.com/food/diary/ ... 2012-04-20

Weight is hardly budging though! :/

_________________
You say obsessed; I say dedicated.
My VBB&F Journal
Twitter - Follow me
Facebook - Add me

Stiff-Legged Dumbbell Deadlift:
0 kg x 12 reps
12 kg x 3 reps
20 kg x 12 reps
20 kg x 13 reps
20 kg x 12 reps
20 kg x 12 reps

Leg Press:
50 kg x 10 reps
80 kg x 3 reps
120 kg x 3 reps
150 kg x 12 reps
150 kg x 12 reps
150 kg x 12 reps
150 kg x 12 reps

Calf Press On The Leg Press Machine:
60 kg x 20 reps
60 kg x 20 reps
60 kg x 20 reps
60 kg x 20 reps
60 kg x 20 reps

Leg Extensions:
50 kg x 15 reps
50 kg x 15 reps
50 kg x 14 reps

Seated Leg Curl:
50 kg x 15 reps
50 kg x 15 reps
50 kg x 15 reps

Barbell Lunges:
10 kg x 40 reps
10 kg x 40 reps
10 kg x 40 reps
(walking lunge with medicine ball)

Stretching:
0:15:00

_________________
You say obsessed; I say dedicated.
My VBB&F Journal
Twitter - Follow me
Facebook - Add me

Woo! Pressing without pain!

Tried to keep the weight down on the pressing, probably could have done with dropping a bit more weight off the bench but no pain (just pump!). Was surprised how hard the OHP. Was good to drop some weight off, made me think more about squeezing the muscle, especially with the pushdowns.


Barbell decline bench press (super slow negative, pause on chest):
20 x 20kg
10 x 30kg
5 x 40kg
9 x 50kg
10 x 50kg
8 x 50kg

Dumbbell standing overhead press:
12 x 12kg
11 x 12kg
8 x 12kg

Side/front/rear raise superset:
12 x 5kg
12 x 5kg
12 x 5kg

Dumbbell pullover:
12 x 12.5kg
12 x 12.5kg
12 x 12.5kg

Tricep pushdown (v-bar):
10 x 12kg
12 x 21kg
12 x 21kg
12 x 21kg

Machine Fly:
15 x 15kg
15 x 15kg
12 x 15kg

_________________
You say obsessed; I say dedicated.
My VBB&F Journal
Twitter - Follow me
Facebook - Add me

How many days is your split? I found going to 3 days a week a huge help in gaining mass. If you're doing supersets & the like I'd say to drop them. Shoulders I'd say a barbell OHP with db pressing for 4x12 reps or side & rear raises are enough. Especially if you're benching & hitting plenty of pull ups & dip. Actually give your shoulders chance to recover.

_________________
"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler

Not the best start to the workout today, deadlifting felt very hard (although I didn't feel like I got the best nights sleep) :/ Rest of the workout was pretty good however, finished up with some crazy forearm pump at the end

Barbell Deadlift:
60 kg x 10 reps
70 kg x 1 reps
80 kg x 2 reps
100 kg x 1 reps
110 kg x 1 reps
130 kg x 6 reps
120 kg x 5 reps
120 kg x 5 reps

Wide-Grip Pull-Up:
5 reps
5 reps
4 reps

Close Grip Chin-Up:
5 reps
5 reps
5 reps

Bent Over Barbell Row:
55 kg x 12 reps
55 kg x 12 reps
55 kg x 12 reps

Close-Grip Front Lat Pulldown:
45 kg x 12 reps
45 kg x 10 reps
45 kg x 10 reps

Calf Press On The Leg Press Machine:
60 kg x 20 reps
60 kg x 20 reps
60 kg x 20 reps
60 kg x 20 reps

_________________
You say obsessed; I say dedicated.
My VBB&F Journal
Twitter - Follow me
Facebook - Add me

Barbell Squat:
20 kg x 10 reps
70 kg x 3 reps
80 kg x 1 reps
90 kg x 1 reps
100 kg x 1 reps
115 kg x 8 reps
115 kg x 8 reps
115 kg x 5 reps

Stiff-Legged Barbell Deadlift:
50 kg x 10 reps
50 kg x 10 reps
50 kg x 10 reps

Leg Press:
80 kg x 15 reps
80 kg x 15 reps
80 kg x 15 reps

Calf Press On The Leg Press Machine:
60 kg x 20 reps
60 kg x 20 reps
60 kg x 20 reps
60 kg x 20 reps
60 kg x 20 reps

Standing Barbell Calf Raise:
60 kg x 15 reps
60 kg x 15 reps

Barbell Lunges:
15 kg x 40 reps
15 kg x 40 reps
15 kg x 40 reps

_________________
You say obsessed; I say dedicated.
My VBB&F Journal
Twitter - Follow me
Facebook - Add me