Vegan Bodybuilding & Fitness

Healthy Food Defines You
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 Post subject: Pumping for Mother Earth
PostPosted: Fri Jan 24, 2014 9:13 am 
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Manatee
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Joined: Fri Aug 02, 2013 2:09 pm
Posts: 248
I decided to make my own training log, in a good way, with the goal to arrive to the end of this summer to lift at least 90kg with Bench Press, Deadlift and Squat.
my actual structure is:
180cm x 80kg
torso circumference 94cm
arm circumference 35cm

my aim: look like a gorilla

Workout of today

SQUAT
5x30kg
5x33kg
5x35kg
5x37,5 kg
5x40kg

BENCH PRESS
5x30kg
5x33kg
5x35kg
5x37,5 kg
5x40kg

TRACTIONS
6x5

PULLEY
3x12 x40kg

DUMBBELL FLAT BENCH FLIES
3x12 x15 each

ABS
Decline bench crunches with 10kg


BREAKFAST
100 gr oatflakes + 100gr almonds + 1banana + vanilla joghurt

POST-WO SHAKE
pea proteins+creatine+BCAA

POST-WO MEAL
250gr of spaghetti with broccoli, 175gr of smoked tofu and sour cream. (no oil)
it was a huge meal it took me half hour to finish it, then i passed out in the couch

SNACK
fruits like tangerines and grapes

DINNER
i will eat lentils hummus until i explode
some bread and wheaty vegan slices 100gr

PRE-SLEEPING
shake with pea protein, creatine with rice milk and some nuts
bcaa alone with grapejuice

Protein:160 gr

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 Post subject: Re: Pumping for Mother Earth
PostPosted: Sun Jan 26, 2014 3:04 pm 
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VBB Moderator
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Joined: Fri Mar 17, 2006 10:23 pm
Posts: 3070
Nice, your journal is looking good.


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 Post subject: Re: Pumping for Mother Earth
PostPosted: Mon Feb 03, 2014 5:38 am 
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Manatee
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Joined: Fri Aug 02, 2013 2:09 pm
Posts: 248
after 1 week of intestinal virus i am ready again to go to gym.
today i made:

SQUAT
5x30kg
5x33kg
5x35kg
5x38kg
5x40kg

BENCH PRESS
5x30
5x33
5x35
5x38
5x40

BARBELL ROW
5x5

DECLINED BENCH CRUNCHES + 10kg WEIGHT
3x20

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Respect for nature and innocent life, the end of human over human oppression. A peaceful world can evolve after animal liberation.


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 Post subject: Re: Pumping for Mother Earth
PostPosted: Mon Feb 03, 2014 9:05 am 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1483
Location: Isle of Wight, England
Hey! Great training you've got going, nice and simple but very effective! Your food looks great also :)
Keep up the good work!

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 Post subject: Re: Pumping for Mother Earth
PostPosted: Mon Feb 03, 2014 9:10 am 
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Manatee
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Joined: Fri Aug 02, 2013 2:09 pm
Posts: 248
hey thank you! :D
cant wait for deadlifting tomorrow

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 Post subject: Re: Pumping for Mother Earth
PostPosted: Tue Feb 04, 2014 5:15 am 
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Manatee
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Joined: Fri Aug 02, 2013 2:09 pm
Posts: 248
today

DEADLIFT

5x5x40kg

FRENCH PRESS
2x12x25kg

BARBELL CURLS
3x10x25kg
2x8x25kg

few weeks ago i was able to make 35kg with barbell curls but i didnt train for 1-2 weeks so i didnt want to restart so heavy.

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Respect for nature and innocent life, the end of human over human oppression. A peaceful world can evolve after animal liberation.


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 Post subject: Re: Pumping for Mother Earth
PostPosted: Tue Feb 04, 2014 7:00 am 
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Manatee
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Joined: Tue Jun 04, 2013 7:39 am
Posts: 355
Location: South Wales, UK
Looking good! That is a serious amount of food. I think I need to follow your lead when it comes to ingestion!

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 Post subject: Re: Pumping for Mother Earth
PostPosted: Tue Feb 04, 2014 8:58 am 
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Manatee
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Joined: Fri Aug 02, 2013 2:09 pm
Posts: 248
someone told me that the weights of squats and deadlift should be heavier than the ones i lift with bench press.
what do you think about that?

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 Post subject: Re: Pumping for Mother Earth
PostPosted: Thu Feb 06, 2014 4:04 am 
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Manatee
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Joined: Fri Aug 02, 2013 2:09 pm
Posts: 248
today i tried the gym where my boyfriend lives but the equipment were shit so didnt do so much:
BENCH PRESS
5x30kg
5x32.5
5x35
5x37.5
5x40

ABS

leg raise 3x15

ARNOLD PRESS
2x10x10 each
2x8x10 each (before i was able to do at least 15 kg each arm, but after 2 weeks of non training i felt i didnt want to stress them so much)


BARBELL SHRUGS

1x12x35kg
2x10x35kg

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 Post subject: Re: Pumping for Mother Earth
PostPosted: Sat Feb 08, 2014 7:10 am 
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Manatee
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Joined: Fri Aug 02, 2013 2:09 pm
Posts: 248
today i felt really good:

SQUAT
10x30kg
5x35kg
5x38kg
5x40kg
5x43kg

BENCH PRESS

5x30kg
2x5x33kg
5x35kg
5x38kg

LEG PRESS

3x10x60kg

BENCH DIPS

3x10

CABLE CROSS

3x10x25kg each arm

DEADLIFT
5x5x40kg

CALF RAISE

3x15

ABS-DECLINED BENCH + 10KG

3x20

i cant wait to cook today a super meal with quinoa, lentils, veggies and various nuts and some sauce!

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Respect for nature and innocent life, the end of human over human oppression. A peaceful world can evolve after animal liberation.


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 Post subject: Re: Pumping for Mother Earth
PostPosted: Tue Feb 11, 2014 9:46 am 
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Manatee
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Joined: Fri Aug 02, 2013 2:09 pm
Posts: 248
10.02.2014

SQUAT
5x35kg
5x37
5x40
5x43
5x43

BENCH PRESS
5x25kg
5x27.5
5x30
5x33
5x33

DEADLIFT
3x5x40
2x5x50

DIPS
5x10

TRACTIONS
3X10

BARBELL SHRUGS
3X10X30KG

LEG PRESS
5X10X70KG

ABS-DECLINED BENCH +10KG
3X20

_________________
Respect for nature and innocent life, the end of human over human oppression. A peaceful world can evolve after animal liberation.


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 Post subject: Re: Pumping for Mother Earth
PostPosted: Fri Feb 14, 2014 8:41 am 
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Manatee
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Joined: Fri Aug 02, 2013 2:09 pm
Posts: 248
14.02.2014

after 3 days of legs-doms i went to gym again

BENCH PRESS
5x25kg
5x28
5x30
2x5x33

BARBELL CURLS
5x10x26kg

BENCH DIPS
5x10

CALF RAISE

5x15

LAT MACHINE

5x10x45kg

CABLE CROSS
3x10x25kg each arm

DECLINED BENCH CRUNCHES + 10KG
3x20

today i bought grip-straps and protection for knees, i am looking forward to use them tomorrow with deadlift and squat :D

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Respect for nature and innocent life, the end of human over human oppression. A peaceful world can evolve after animal liberation.


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 Post subject: Re: Pumping for Mother Earth
PostPosted: Sat Feb 15, 2014 8:27 am 
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Manatee
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Joined: Fri Aug 02, 2013 2:09 pm
Posts: 248
15.02.2014

today i used the grip-straps and i felt really good, even with the legs-protection seems like my knees were more stable during squat

SQUAT
10x20kg warm up
5x35kg
5x38kg
5x40kg
5x43
5x45

DUMBBELL SHOULDER

5x10x12.5 kg each arm

ALTERNATE LEG CURL MACHINE
3x10x55kg each leg

DEADLIFT

2x5x40kg
3x5x50kg

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Respect for nature and innocent life, the end of human over human oppression. A peaceful world can evolve after animal liberation.


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 Post subject: Re: Pumping for Mother Earth
PostPosted: Wed Feb 19, 2014 2:31 am 
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Rabbit
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Joined: Tue Jan 21, 2014 9:52 pm
Posts: 13
Location: Student
Great log! I need to follow your lead and hit up more accessories!

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RAW 500 Squat, 340 Bench, 500 Deadlift
GEARED 672 Squat, 440 Bench, 529 Deadlift


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 Post subject: Re: Pumping for Mother Earth
PostPosted: Wed Feb 19, 2014 6:15 am 
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Manatee
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Joined: Fri Aug 02, 2013 2:09 pm
Posts: 248
THANKS MAN!

TODAY:

SQUAT

12x20kg warm up
10x30kg warm up
5x40kg
5x43
5x45
5x47
5x50kg

BENCH PRESS
5x25
5x28
5x30
5x33
5x35
5x37 i wanted to arrive to 40 but the technique was getting too dirty with the last rep

DEADLIFT
5x45
5x50
5x53
5x55
5x57
5x60kg

LEG PRESS

5x10x72.5

DECLINED CRUNCHES W/10KG
3x20

food for today:

BREAKFAST
100gr oatflakes 100gr almonds, dried apricots, dates, cranberries, soy-ricemilk

POST WO SHAKE
pea proteins + soyricemilk

POST WO MEAL
seitan with veggies, sour cream, coriander salad

SNACK
fruits

LUNCH
quinoa with lentils

PRESLEEP SHAKE
peaprotein + soyricemilk

this week i quit creatine and in 2 weeks i will start again to put it in my shakes

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Respect for nature and innocent life, the end of human over human oppression. A peaceful world can evolve after animal liberation.


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