Vegan Bodybuilding & Fitness

8/18
-deadlift: 5x135, 5x185, 5x200, 5x200,5x200
-lat pulldowns: 3x10x#7
-assisted pullups: 1x10x#9, 2x10x#8
-barbell rows: 3x10x50
-2x10 curls with 15lb dumbbells
-3x10 back hypers (+10lbs)
25 mins cardio

8/21
-squats: 5x120, 5x135, 5x160, 5x160, 5x160
-stiff leg deadlift: 2x8x175lbs
-1x10 lunges with 25lb dumbbells in hand
-hip abductor/adductor machine, 2x10x#11
-seated calf machine, 2x10 @ +230lbs
-abs, obliques (seated machine @ 120lbs),
25 mins cardio

all but the very last rep of squats were perfect form. I'm feeling pretty good today. it's a lot easier when you have someone saying "lower!" while you squat.

your form on the bench press is pretty good. I would recommend trying to pinch your shoulder blades real tight together and try to arch your back as far as you can as long as you keep your bum on the bench. The wider grip is also hits the chest muscles more and eventually you will be stronger with the wider grip. I like your elbow angles keep it 45 degrees from your body like you have. all in all great form.

boliver

Hey Jen - why aren't you posting your log on VF anymore?

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Squat
Press
Eat
Repeat

sorry jonathan- it's nothing personal.. I just happened upon this board and then had full intentions of keeping up logs on both sites.. then I found myself reading both of them less and less (getting busy as the school year approaches- I'm a high school teacher).. and only updating this one since this one seems to get less posting it's easier to find my thread on the front page..

I'll update my log on the other site for you.. unfortunately I don't have much exciting progress... and I've signed up for a "learn to play ice hockey" clinic and am working on my ice skating skills.. I'm really excited for that and it's kind of taken a lead ahead of lifting for my enthusiasim for the fall.. but I am determined to keep improving my form and make some progress when I try for some new PR's in several weeks..

8/23
-bench press: 5x70, 5x80, 5x85, 2x90, 1x90
-dumbbell bench press: 7x35(each hand)
-dumbbell shoulder press: 5x20, 5x25, 5x25, 5x25, 5x25
-assisted dips: 10x#6, 8x#5, 6x#5
-upright barbell row: 2x10x55
-overhead triceps extension: 2x10x25
-3x10 shrugs with 50lb. dumbbells
25 mins cardio

No probs - we were just worried about you!

Jonathan

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Squat
Press
Eat
Repeat

8/25
-deadlift: 5x135, 5x185, 5x200, 5x200,5x200
-lat pulldowns: 3x10x#7
-assisted pullups: 1x10x#9, 2x10x#8
-seated rows: 3x10x#5
-2x10 curls with 15lb dumbbells
-3x10 back hypers (+10lbs)
25 mins cardio

going to a vegan wedding today. I'm gonna eat so much good stuff.

8/28
-squats: 5x120, 5x135, 5x160, 5x160, 5x160
-stiff leg deadlift: 2x8x175lbs
-1x10 lunges with 25lb dumbbells in hand
-hip abductor/adductor machine, 2x10x#11
-seated calf machine, 2x10 @ +230lbs
-abs, obliques (seated machine @ 120lbs),
25 mins cardio

8/30
-bench press: 5x70, 5x80, 5x85, 3x90, 1x90
-dumbbell bench press: 7x35(each hand)
-dumbbell shoulder press: 5x20, 5x25, 5x25, 5x25, 3x30
-assisted dips: 10x#6, 10x#5, 8x#5
-lateral db raises: 2x10x15
-overhead triceps extension: 2x10x25
-3x10 shrugs with 50lb. dumbbells
25 mins cardio

9/1
-deadlift: 5x135, 5x185, 5x200, 5x200,5x200
-lat pulldowns: 3x10x#7
-assisted pullups: 1x10x#9, 2x10x#8
-seated rows: 3x10x#5
-2x10 curls with 15lb dumbbells
-good mornings 3x10x35lbs e-z curl. wasn't sure what weight to start at since I've never done these before. bar alone was way too easy so I just stuck with +10 lbs this week. still too light but next week I'll try more.
25 mins cardio

9/5
-squats: 5x120, 5x135, 5x160, 5x160, 5x160
-stiff leg deadlift: 2x8x175lbs
-1x10 lunges with 25lb dumbbells in hand
-hip abductor/adductor machine, 2x10x#11
-seated calf machine, 2x10 @ +230lbs
-abs, obliques (seated machine @ 120lbs),
25 mins cardio

9/6
-bench press: 5x70, 5x80, 5x85, 3x90
-dumbbell bench press: 7x35(each hand)
-dumbbell shoulder press: 5x20, 5x25, 5x25, 5x25, 2x30
-assisted dips: 10x#6, 10x#5, 8x#5
-dumbbell upright row: 2x10x20
-overhead triceps extension: 2x10x25
-3x10 shrugs with 50lb. dumbbells
25 mins cardio

9/8
-deadlift: 5x135, 5x185, 5x200, 5x200,5x200
-lat pulldowns: 3x10x#7
-assisted pullups: 1x10x#9, 2x10x#8
-seated rows: 3x10x#3
-2x10 curls with 15lb dumbbells
-good mornings 3x10x45lbs e-z curl
25 mins cardo

9/11
-squats: 5x120, 3x155, 1x185, 1x205, 1x210, Fx215, 0.5x215 (I completed the rep but doubt I got down to parallel and didn't have a spotter to confirm so I'm not going to count it as a PR.. but the 210lbs is a new 1RM )
-stiff leg deadlift: 1x15x135lbs
-1x10 lunges with 25lb dumbbells in hand
-hip abductor/adductor machine, 2x10x#11
-seated calf machine, 2x10 @ +230lbs
-abs, obliques (seated machine @ 120lbs),
25 mins cardio

9/13
-bench press: 5x55, 3x75, 1x95, 1x100, Fx105, Fx105, Fx105 (I only tried three times because I was SOOO close. it had to be mental because I put up 100lbs with very little problem at all and just couldn't believe it when I didn't get 105. my arms were almost vertical- I've never been that close to completing a rep and still failing. very strange. alas, my 1rm remains 100lbs. but a gym buddy and I are beginning a friendly benching competition next week so perhaps that will spur some progress over the course of my next routine.)
-dumbbell shoulder press: 3x10x15lbs
-assisted dips: 10x#6, 10x#5, 8x#5
-dumbbell upright row: 2x10x20lbs
-overhead triceps extension: 2x10x25lbs
-3x10 shrugs with 50lb. dumbbells
25 mins cardio

9/15
-deadlift: 5x135, 2x185, 1x225, 1x250, Fx255
-lat pulldowns: 3x10x#7
-assisted pullups: 1x10x#9, 2x10x#8
-seated rows: 3x10x#3
-2x10 curls with 15lb dumbbells
-good mornings 3x10x45lbs e-z curl
25 mins cardo