Vegan Bodybuilding & Fitness

March 14 2012.
Back day.
135x12
225x12
315x 8
Easy deadlift day. My hands were so clammy I couldn't keep my grip that well.

RDL
225 x 12
225x12
225x12

Bent over rows
135x 12
145 12
145 x 12

Seated rows
120 x 12
135x 12
135 x 12

March 16: Triceps and shoulders
Tricep Pull down (Bar)
60 x 12
75 x 12
85 x 12

Tricep pulldown (Rope)
60 x 12
65 x 12
70x 12

Shoulder Shrugs
135 x 12
225 x 12
225 x 12

Power cleans
135 x 5
145 x 5
155 x 5
155 x 5

Overhead Press
100 x 12
105 x 10
115 x 3 (too big of a jump)
105 x 8

Nice work, especially on the overhead press!

Hope you have an awesome weekend!

-Robert

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

Thanks Robert, thats a huge boost to hear!

March 17, 2012. Biceps

Bicep Curl (Close grip)
60 x 12
75 x 12
85 x 12

Bicep Curl (Wide Grip)
60 x 12
75 x 12
80 x 12

Seated Hammer curls (Drop sets)
35 x 12
30 x 10
25 x 8

Standing Bicep Curls (Drop Sets)
30 x 12
25 x 12
20 x 12

Felt good today, first day I've dedicated to solely biceps, and it was a good choice. Definitely need to focus on them as well as tri's.
Tomorrow is Legs, I'm hoping that the gym is dead and I can try a 1 RM, or at least a 90% fully down squat.

March 18, 2012.
Stoked on the gym being dead today due to most of the people that go to my gym are most likely feeling the after effects of St. Patricks day.
Legs.

Squats
135 x 12
225 x 12
275 x 5
295 x 5
315 x 3 (PB)
probably my best squatting I've done to date. Felt good, felt strong. Wanted to hit 315 today and put everything into it.

Leg Press(Single Leg)
135 x 12
180 x 12
225 x 12
250 x 10

Standing Calf raises
200 x 15
240 x 15
280 x 15

Leg Extension(reverse)
100 x 12
120 x 12
120 x 12

12 KM ride to and from school on my bike as well. Felt good.

March 19, 2012
Chest
Guillotine Press
125 x 12
135 x 10
135 x 10

Bench Press
135 x 12
155 x 10
155 x 8
155 x 6
Figured I'd throw in an extra set instead of bumping up my bench weight today. I wanted complete reps, (hit my chest and lock out) so that's what I mainly focused on. I'm impressed with m strength here, Very happy with being able to start hitting 155 consistently. My goal is to hit 185 by the end of the semester, and go off that in the summer. 225 By the summer as well.

Close grip Bench
115 x 12
115 x 10
115 x 8
Went for power rather than strength, Focused on the contraction and extension.

Pectoral Flies
120 x 12
135 x 12
135 x 12

March 20, 2012
Back day.
Deadlift
135 x 12
225 x 12
315 x 6
355 x 1
(My left hand couldn't handle a grip today for some reason. Ripped my hand up pretty good, my gym doesn't approve of chalk)
315 x 5

RDL
225 x 8
225 x 9
225x 6

Bent over rows
135 x 12
145 x 10
155 x 8

Dumbbell row
60 x 12
60 x 12
60 x 10

Overall I'm fairly happy with the workout today, I wish my grip didn't slip, I wanted to push my max a bit today, but there is no use in getting hurt over it.

March 21, 2012.
Rest Day.
Body feels good today, no soreness or stiffness. Protein shake in the morning, and consuming more protein from now on as part of my diet.
I was pretty much only bulking since I started lifting. Now its time to consciously think about what I'm consuming, and hit my goals. I weighed in at 177 at the gym this week, I'm hoping if I consume about 60% protein, 30-35% carbs and 5-10% fats, I can cut some fat off my body and still increase my lifts.
If that doesn't work, I'll start consuming more.

Nice numbers, especially hitting that 315 squat. I can't wait until I get there - should be a few more weeks. 60% protein seems a little crazy. If your packing about 3000 calories a day, and with this kind of lifting I think that would be the bare minimum, that translates into 450 grams of protein a day. I think that's a bit much and would probably wreak havoc on your digestive tract! If you swap to 60% carbs/30-35% protein it would be a bit more manageable, but that's still a lot of protein! How do you plan on getting that much?

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My strength log

I'll be 100% honest, I figured that was a good percentage, but didn't factor in the amount of food I would be eating to keep up my caloric intake haha. Rookie mistake.
I tend to eat a lot of nuts and seeds, start my day out with vega in the morning, A shake after workout, and a shake before bed.

You'll be able to hit your 315 squat man, no problem. Your numbers are super impressive.

March 21, 2012.
Took some bi-weekly progress photos today.

March 23, 2012.
Took 2 rest days to give my body some time to repair itself.
Shoulders

Shoulder shrugs
185 x 12
225 x 10
245 x 8

Power Cleans
135 x 8
145 x 5
155 x 5
165 x 2 (Missed a toss, didn't want to mess with my back)
135 x 5

OP
95 x 12
105 x 8
105 x 8

Shoulder press (Seated)
35 x 12
35 x 10
35 x 8

Felt good today, I slept in for the first time in a few weeks since school has been so hectic. Picked up a new thing of brown rice protein, never tried it before, seems alright, a little chunky.
Its time to cut. I've been gaining a solid portion of fat and I'm looking to get rid of it. To do so, I'll be eating a lot cleaner, more greens and and healthier options. I'm stoked, first time bulking and it went really well. Hoping that cutting will go the same way.

March 24, 2012
Arms
Seated Bicep curl (Close grip)
75 x 12
90 x 12
90 x 10 (PB)
Wide grip
60x 12
75 x 10
75 x 10

Tricep pull down (bar)
75 x 12
85 x 12
85 x 12
(rope)
65 x 12
70 x 12
70 x 12

Standing dumbbell curls
30 x 12
35 x 12
35 x 12

Decline hammer curls
30 x 12
30 x 10
30 x 8

All in all a solid arms workout, switched to a rice protein this week, and I can already say I'm not a fan.

Haha... for me those numbers don't say much, but photos SI ! You're growing! Be strong and good luck!

Have you ever thought about adding any colour to your tattoo?

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My log http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=29015