Vegan Bodybuilding & Fitness

Healthy Food Defines You
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 Post subject: Re: fast lifts slow food
PostPosted: Wed Dec 11, 2013 5:24 am 
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Rabbit
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Posts: 52
Training yesterday was
sq 10@ 20,40,60,70,75,75,75,75 (Right leg is dominant with the wide stance - gotta fix that => lunges and pistols
OHS 5@ 20,30,40 3*40 (sucked at this, wrists felt week but could be that I squatted just before)
Row 5@ 60,70,80,80,70
OHP 8*40,1*60,3*40, 8*40

Dinner was more of the beans and some steamed pumpkin

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 Post subject: Re: fast lifts slow food
PostPosted: Wed Dec 11, 2013 5:42 am 
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Manatee
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Location: South Wales, UK
OHS is a tough movement. I do find that making sure I can find a stable position overhead really helps. Perhaps invest some time on some mobility work to be sure you have full external rotation overhead so that you can fully lock out.

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 Post subject: Re: fast lifts slow food
PostPosted: Wed Dec 11, 2013 10:19 am 
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Too right AndiMorris, ah well, next time

Todays training was;
Left Leg Lunges 10*40,50,60,60,65,70,70,70,70
Front Squats 5*60,60,65,70,75,80,85 & 3@85,85,85
Ab rollouts 1*15
Hanging leg raises 2
Three sets of knee raises off two parellel 50mm rope

Front Squat 5 x 85kg matched an old pr so the wider stance is getting better. Just need to get it to work on regular back squats.

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http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=36036&start=30 - my log
“Just remember, somewhere, a little Chinese girl is warming up with your max.” – Jim Conroy


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 Post subject: Re: fast lifts slow food
PostPosted: Thu Dec 12, 2013 9:27 am 
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Rabbit
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sq 10@ 20,60,70,80,80,80
Snatch Grip RDLs off blocks 5@ 20,60,70,80,85,90,95,100,& not off blocks 6x105pr :boxer:
But only a pr because I didn't have a 6rep Snatch Grip RDL recorded :)

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“Just remember, somewhere, a little Chinese girl is warming up with your max.” – Jim Conroy


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 Post subject: Re: fast lifts slow food
PostPosted: Tue Dec 17, 2013 7:15 am 
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Rabbit
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Friday Lunch
sq 10@ 20,60,70,80,85, 85, 85
Jerk 3@ 20,30,40,50,55,2x60,1x60 3x50

Friday evening (didn't record warmups)
OHS 5x42.5 (without wraps)
Drop Snatches
Jerks 3x60
Half Squats from pins 3x180

Saturday
Squats 20*10, 5 sets of 60*10, 10*65, 10*70, 10*75,6*80,6*85
OverHead Shrug 10*20,25,30
Clean Pulls 3*60,70,80,80
Cleans 1*60,70,80,90
Over Head Press 8*40,40,40
Leg Raises off a Bench
Abb Rollouts 3 sets of 5 with 10kg&3 with no weight

Monday
Squat 10@ 20,50,60,65,70,75,80,8*85, 5*90, 4*95 (tired)
Lunge (Jerk stance, Back Squat rack position for bar) 10-6 60,70,80,90,95 (not sure how good this is, but wasn't a totally bad exercise)
Left Leg Lunges 3sets of 5*80

What I have learned the past week
Wrists need way more stretching and conditioning
I tend to use my right leg more on the heavy sets when squatting
My right knee comes in when in receiving the Jerk
I'm not sure if this is from a weakness in the left leg or just the abductors not firing properly(probably both)

Solutions are
Wrists; stretch, roll on golf ball, anything hanging off a rope, reverse wrist curls, overhead squats without wraps, and wrist pushups
Knee; do a set of squats with band on knee supersetted with jerking and squatting exercises (and others if motivated)

Food wise I'm finding the higher protein intake difficult on the system from preparing, eating, digesting, and enjoyment. One of the reasons I became vegan was because I do really well on complex carbs as a staple and then all the other stuff, so I'll be sticking to that from now on out! The two kilos have gone on and I don't appear to be putting on more weight without trying, that's great, headache free. hopefully it'll stay that way.

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http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=36036&start=30 - my log
“Just remember, somewhere, a little Chinese girl is warming up with your max.” – Jim Conroy


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 Post subject: Re: fast lifts slow food
PostPosted: Tue Dec 17, 2013 9:39 am 
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Rabbit
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Posts: 52
Lunch time today

squat 10@ 20,40,60,70,75,80, & 5*5@85
Behind the neck Push Press 5*20,30,40,50,55,55,55,55,55
Row 10-5@ 55,70,70,70 (last half of the sets not full range of motion)
Hanging leg raises off rope 5,3,2

These workouts are extending to an hour! meant to be 40 mins
I love training too much

Triceps have loads of knots in them, been under used and forgotten of late
Hook grip on the push presses is nice (helps stop bar from travelling back towards fingers)
Did loads of hip external rotater activation work between sets - paid off - going to keep this up

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http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=36036&start=30 - my log
“Just remember, somewhere, a little Chinese girl is warming up with your max.” – Jim Conroy


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 Post subject: Re: fast lifts slow food
PostPosted: Thu Dec 19, 2013 11:18 am 
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Rabbit
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Posts: 52
Wednesday
Front Squats 5*50,60,70,80,85, 90, 95, 3*95
OHP 10*20,30,8*35,5*40,5*40
Weighted pullups 5,4,3,3 @20kg
Leg raises on rope, lots of reverse wrist curls with 5kg

Thursday
sq 10@ 20,60,70,80,90, 8*90, 4*90
Snatch Grip RDLS 5@ 20,70,80,,90,,100,,110,110,110
Hanging from rope leg raises , Lots of reverse grip curls with a 10lbs dumbell and ab rollouts with 10kg 3*6
Lots of external hip rotator activation work between sets
OHP 1*60kg

Christmas is here to derail training
Merry Christmas Everybody

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http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=36036&start=30 - my log
“Just remember, somewhere, a little Chinese girl is warming up with your max.” – Jim Conroy


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 Post subject: Re: fast lifts slow food
PostPosted: Mon Mar 17, 2014 11:59 pm 
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Howve you been? Been cheating and eating those sardines? I had a weak moment with some salt n pepper squid at a Chinese food restaurant the other day.... oh well everyone has their vices right?


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 Post subject: Re: fast lifts slow food
PostPosted: Sun Apr 20, 2014 1:14 pm 
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I just had the thank the person who mentioned the cron-o-meter site for tracking diet, etc. THANK YOU!!! I've been looking for software like that for years.

I'm sorry this is a bit off topic for this thread. I really am extremely grateful for the link though. (Yes, I'm new to the forum)

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 Post subject: Re: fast lifts slow food
PostPosted: Tue May 27, 2014 1:20 pm 
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Hey Cindy, welcome, is that your bird?

Landsleaving are you alive and well?


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