Vegan Bodybuilding & Fitness

Good work matey, keep it up. Train smart and train hard

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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

04/12/12
WEEK 7 WORKOUT #17 A

Decline Crunches
3x10

SQUATS
Bar x 10 ,8 x10kg, 5x30kg
5x5x67kg

BENCH PRESS
Bar x 10 , 8x27kg , 8x37kg
5 x 5 x 47kg

BARBELL ROWS
5 x 5 x 47kg

Dips
Bodyweight 7, Assisted 1x10

As soon as i finished Squats i felt like i should pack up and go home lol , having 25kgs each side definitely felt good but exhausting.
I really need to up my calorie intake and try something for a better recovery now as every workout is a new challenge as i have crossed my previous max in almost all the lifts . Every time i will be lifting now i will be aiming to lift more than i ever did previously , will put up some pics today .

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FaceBook : - https://www.facebook.com/ysidhu320

The one on left is dated 8th Nov 2012
The one on right is dated 28th Nov 2012

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FaceBook : - https://www.facebook.com/ysidhu320

Hey man! That's some good visible progress in your back I'm glad the training is working well for you mate.
So you have new maxes now then :p you'll have to post in the strength table mate, it gets updated every week or so, so you can post when you reach a new man, keep it up man I'm stoked for you!
Ross

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

Oh and up the calories man! Do you have protein powder? I use it first thing in the morning to add to what I have for breakfast, a shake with my post workout meal and a small one just before bed. Its definitely for convinience, you get in those extra calories of protein and where its a liquid your body absorbs it quicker and easier

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

doing well mate, look much leaner and bigger, in a short amount of time too!

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"iam the strongest one! iam the viking!" - jon pall sigmarsson
“The greatness of a nation and its moral progress can be judged by the way its animals are treated.” - Gandhi

I was not taking any as of yet as they are way to expensive here in India , almost twice the price i see on Bodybuilding.com . But i have a cousin coming in from Dubai sometime this month so i will ask him to get a 5lbs jar of ON Gold Standard or something similar . That should keep me primed for the next month or so .
As of now i am taking in around 2200-2400 Calories . 100-110gms Protein , 200gms CArbs and 70-80gms FAt .

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FaceBook : - https://www.facebook.com/ysidhu320

Thanks mate the back does seem coming off well with all the Deadlifts and Rows but i am yet to see similar improvement in Chest as that has always been a very weak area for me . Good thing i am finally able to do Body weight dips and i am trying to do them every time i bench just to get that extra stretch .

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FaceBook : - https://www.facebook.com/ysidhu320

dips are one of the best exercises for chest, dumbell pullovers i used to like too, get a good stretch on them also! keep hammering the chest and it will come!

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"iam the strongest one! iam the viking!" - jon pall sigmarsson
“The greatness of a nation and its moral progress can be judged by the way its animals are treated.” - Gandhi

Make sure they're wide grip dips which will hit the chest really effectively

_________________
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

agreed! the narrower the grip the more your isolating your triceps, you get a really nice stretch with the wide grip

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

Also, check your torso angle on the dips. If your torso is vertical, more of the work will be done with shoulders and arms. If you have a good lean to it then you'll start to work the chest more.

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My strength log

06/12/12
WEEK7 WORKOUT #18 B

SQUATS
Bar x 10 ,8 x 27kg, 5x47kg
5x5x69.5kg

Overhead Press
Bar x 10
1x5x22 kgs
1x5x27kgs
5x5 x 34.5 kg

Deadlift
1x5x47 kgs
1x5x82 kgs

Assisted Chin Ups - 3x5

Okay so the workout was okay , i was a little overwhelmed when i saw the weight on the squat rack , but i just managed to pull out all the reps without any assistance .

OHP was okay , i know its a weak area and i tried some techniques discussed earlier and push pressed last few reps on some sets , but completed my 5x5 .

Deadlift welll this was a little surpirse , i packed on around 82kgs thats like 3 kgs more than my bw and in my first attempt i couldn't lift the weight i underestimated a little bit but after that i did manage all my 5 reps . I really need to get a form checked done now that the weight is heavy , a deadlift video next week .

I aim to eat 2700-2800 Calories today lets see if i can get there by end of the day .

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FaceBook : - https://www.facebook.com/ysidhu320

Good work, nice gains with your strength.

Always lift what you feel you are capable of, not worth getting injured taking risks. Keep up the solid effort! MF

_________________
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

your overhead press is really good mate! it's by far my weakest lift but I still really enjoy it looking forward to seeing your deadlift video mate! hope everythings cool in delhi

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