Vegan Bodybuilding & Fitness

Here is my current program, all weights are in pounds, current weight is 225. Split into days so it will post, here is day 1
Day 1
Dumbbell Bench Press
4 x 6 at 90 each arm
Lat Pull Down
4 x 10 at 150 - slow 2 secs down, pause, 3 secs back up
Incline Dumbbell bench (weight is each arm)
1 x 10 at 70, 1 x 8 at 75, 1 x 6 80
One Arm Rows - 3x 10 at 80
Decline Bench - 1 x 10 at 190, 1 x 8 at 200, 1 x 6 at 220
Seated Rows
3 x 12 at 200, the machine at my gym doesn't go any heavier

DAY 2
30 mins bike
Squats - 1 x 12 at 220, 1 x 10 at 260, 1 x 8 at 290, 1 x 6 at 330
Calf raises - 3 x 10 at 150
10 mins bike

DAY 3
Seated shoulder press - 1 x 10 at 130, 1 x 8 at 155, 1 x 6 at 165
Front Raises- 1 x 12 at 28, 1 x 10 at 33, 1 x 8 at 39
Lateral Raises - 1 x 10 at 28, 1 x 8 at 33, 1 x 6 at 39
Cable Lateral raises - 1 x 10 at 20, 1 x 8 at 29, 1 x 6 at 40
Shrugs - 1 x 12 at 66, 1 x 10 at 77, 1 x 8 at 88
Machine Shoulder press- 1 x 10 at 120, 1 x 8 at 140, 1 x 6 at 150

Day 4
Cardio

Day 5
Bicep Curls - 21s, 3 sets at 70
1 arm Tricep push downs - 1 x 12 at 60, 1 x 10 at 70 1 x 8 at 80
Reverse curls supersets with Inclined dumbbell curls
1 x 10 at 60 ss 1 x 10 at 33 - 3 sets of these
Rope extensions supersets with rope pushdowns
1 x 10 at 110 ss 1 x 10 at 100 - 3 sets of these
Preacher curls - 1 x 12 at 70, 1 x 10 at 90, 1 x 8 at 110
Dips - 3 x 15 or more if I can

Day 6 and Day 7 are rest days, then it is back to day one...
I work abs most days, so I haven't included them.

Any tips or suggestions on my training would be greatly appreciated, particularly from the strength guys... Chris

Hey, sydneyvegan! I *love* your avatar . Elephants are wonderful. They are the kind of animal I'd like to talk to

You know, I'm not a strength trainer, sorry; but maybe it will help if you post your goals so others might comment or suggest!
What do you want advice on and for what?

Just wanna post you some support. Sadly, there isn't much commenting on journals on this board -- I really don't know why. You can try http://www.veganfitness.net/forum/index.php where you will get a lot of help.
Not that I want you to leave here it's just there isn't much feedback here in journals. Stick around, though

Yes, goals would help, and a bit about your training background please .

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http://veganfarmgirl.blogspot.com/

Hey SV.

Your goals would be good to know

If your goal is strength, you'd be better off with less isolation work and you wouldn't need an extra day for arms.

It seems like the smaller the muscle group, the more exercises and sets you do. Personally i think it's better the other way round (no matter what goal).

Oh, and on your leg day, i'd do 10min bike, then squat, then do 30min bike.

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No one said it would be easy.

Thanks Everyone...
Ok a bit more about My background and Training Goals...
I have been training seriously for about 2 years and have gained about 15kg's as well as reducing my bodyfat percentage... I currently train 5 days a week, play volleyball 2 times per week, as well as cycling and walking when I get the chance....
My goal is basically to gain more muscle (but usable muscle, hence the strength aspect, I really don't want huge bulk, yet have no strength to go with it) but at the same time reduce my body fat percentage (ideally to get a flat stomach and a six pack). I tend to change my routine every 6 weeks or so, switching from building phases to fat reducing phases...
Chris

Did Chest and Back today (see day 1 above)...
Added Cable Cross overs and Pec Deck to the routine... I figure I am only doing chest once a week, so I should work it as much as possible...
That and I watched a guy bench pressing do a set of 6 at 400 pounds, it sort of inspired me somewhat...
I will add some more to my leg day as well, given that I am only really doing squats...

Hey,
Thanks to the advice of Daywalker etc, I changed my leg routine today...
Hopefully I can get the weights and the reps up soon, I suffered a bit today from 3 hours of volleyball training on Sunday... It would seem 'volleyball' legs take a few days to disappear.

Warm up,
Leg extensions -
3 x 12, 200 pounds
Squats - (Smith Machine) as my gym doesn't have a squat rack
1 x 12 at 220
1 x 12 at 260
1 x 8 at 350
1 x 2 at 440 (I wanted to see what I could do)
Leg Press (inclined)
1 x 12 at 440
1 x 10 at 520
1 x 4 at 616
Hamstring curls
3 x 12 at 110
Calf raises
3 x 20 at 150
10 minutes on the bike



Oh and Thanks Raven for the thoughts on my Avatar, I love elephants, I think they are a totally amazing animal, gentle, strong and Vegan yet with the ability to remember people who have hurt them and wait to get their revenge....

Hey, SydneyVegan You training for a volleyball tournament or something? Sounds fun!
I was never any good at volleyball; but playing on the beach is fun and an awesome legs workout,you're right!

I used to run regularly on the dry sand when I lived at the beach a few years ago -- LOVED it! I miss it so Early in the morning, the dolphins would be so close to the shore, I would run with them! So beautiful. Now that is the best legs workout I've ever experienced!

Elephants ARE truly amazing. Sometimes I wonder if some just stand out more to me because some animals exhibit certain traits more easily recognized, and, while I am anthropomorphizing, this allows me to relate in a more intimate way; when it's possible that they all actually have similar traits, they just aren't detectable by me. So perhaps the fleas and ants are just as gentle and strong and get their -- well, let's call it, "reckoning" as well as elies; and I just can't see it

Anyway, getting way off track here,

Good luck with your training, and I look forward to seeing your progress!

The Volleyball I do is indoor. but all the crouching, jumping etc seems to really work your legs. It was just normal training for me... It is always 3 hours, it usual involves drills. spiking and then a couple of games.
Beach Volleyball can be a lot of fun, easier on the body as well when you dive for the ball...

Today was just a normal Shoulder day, nothing exciting to report, I found the last sets hard going put I was able to push it out...


I hope all animals are able to get some form of reckoning when they are treated badly, be it a flea or a whale...

Added Chins and more dips to my normal arm workout today then finished with some deadlifts... I figured it was a nice way to go into the weekend and I have been on a high all day...

Chest Today...
Feeling it a lot after a long weekend here and a late night watching the Socceroo's game against Japan...
Managed 2 very difficult reps at 265, but did better on the inclined bench press with a nice set of 6 reps at 175...
Also starting a detox this week, so I am giving up Coffee, refined sugar, and chocolate... I think the coffee will be the hardest thing