Vegan Bodybuilding & Fitness

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PostPosted: Wed Nov 28, 2007 4:02 am 
Hah...I weight 188 but a simple day of gourging and I'd be 200lbs...I've done it on many occations.


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PostPosted: Wed Dec 05, 2007 10:38 pm 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
Date: 12 3 2007
Start Time: 530 PM
End Time: 645 PM
Monday - Chest/Delts/Biceps
Warmup Bike - 10min

Exercise Sets Reps Weight
20 degree Incl Dbl Press 1 x 20 @ 50s
20 degree Incl Dbl Press 1 x 12 @ 70s
20 degree Incl Dbl Press 1 x 10 @ 80s
20 degree Incl Dbl Press 1 x 8 @ 90s
20 degree Incl Dbl Press 1 x 3 @ 100s
Dips Elbows In 1 x 12 @ -
Dips Elbows In 1 x 12 @ -
Dips Elbows In 1 x 12 @ -
Seated Db Press 1 x 15 @ 25s
Seated Db Press 1 x 12 @ 35s
Seated Db Press 1 x 8 @ 45s
Cable Crossover 1 x 10 @ 30/30
Cable Crossover 1 x 9 @ 40/40
Cable Crossover 1 x 8 @ 40/40
Cable Crossover 1 x 12 @ 30/30
Straight Bar Curls 1 x 20 @ 35
Straight Bar Curls 1 x 12 @ 60
Straight Bar Curls 1 x 10 @ 65
Straight Bar Curls 1 x 9 @ 70
Straight Bar Curls 1 x 7 @ 75
Cybx Curl 1 x 20 @ 30
Cybx Curl 1 x 8 @ 70
Cybx Curl 1 x 8 @ 70
Cybx Curl 1 x 7 @ 75

Date: 12 4 2007
Start Time: 515 PM
End Time: 620 PM
Tuesday - Legs
Warmup Bike -10min

Exercise Sets Reps Weight
Seated Leg Press 1 x 20 @ 190
Seated Leg Press 1 x 18 @ 260
Seated Leg Press 1 x 16 @ 270
Seated Leg Press 1 x 14 @ 290
Seated Leg Press 1 x 12 @ 310
Seated Leg Press 1 x 10 @ 330
Seated Leg Press 1 x 8 @ 350
Seated Leg Press 1 x 10 @ 370
Lunges 1 x 20 @ -
Lunges 1 x 20 @ 20s
Lunges 1 x 20 @ 20s
Lunges 1 x 20 @ 30s
Leg Curls 1 x 15 @ 135
Leg Curls 1 x 12 @ 150
Leg Curls 1 x 7 @ 170
Leg Curls 1 x 8 @ 165
Hyperextensions 1 x 10 @ -
Hyperextensions 1 x 15 @ -

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Last edited by Troy on Wed Dec 05, 2007 11:11 pm, edited 1 time in total.

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 Post subject:
PostPosted: Wed Dec 05, 2007 10:41 pm 
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Mastodon

Joined: Fri Sep 08, 2006 10:31 am
Posts: 4814
Location: eh?
You don't squat or deadlift?

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Lifts:
250 Bench
445 Deadlift
335 Squat


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PostPosted: Wed Dec 05, 2007 10:41 pm 
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Elephant
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Joined: Tue Sep 18, 2007 7:18 pm
Posts: 1070
Location: Orange County
Great work!

Hey Troy, I'm going out on a limb here... but do you have a Type-A Personality :wink: :wink: :wink:

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 Post subject:
PostPosted: Wed Dec 05, 2007 11:07 pm 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
I actually love squatting.... in a sick painful way... but there are no squat racks at the Snap Fitness I work out at. They have a Smith rack and I was doing 5 sets of that for the past 6 weeks, but I didn't get nearly the pump that I get from seated leg press. The Smith machine is one of the worst inventions for bodybuilders in my opinion... taking away virtually all stabilizer muscles and increasing stress on joints by keeping the back in an unnatural fixed plane. I got desperate yesterday and even tried to load up the 5' straight curl bar with some 45s to see if I could kick out some reps... but with no free rack it just seemed awkward. This was the first week without the Smith squats... but I do really wish they had a free weight squat rack, theres really no substitute for squatting... may have to switch gyms once I hit a plateau in growth.

Dead lift..? Whats that? ;) Just kidding... I'll be implementing them in due time... I'd like to strengthen my core a bit more before I start dead lifting. We have a history of back problems in my family, my father has slipped a disk on more than one occasion, failed his physical when he tried out for the packers because of his back (many years ago), my Mom has degenerative disk disease which included a successful surgery to fuse vertebrae. Personally, 3 years ago I slipped a disk in my back (picking up a laundry basket... yes you read that correctly). My friend is a doctor up in Minneapolis practicing PT and had me doing supermans, and some other lower back exercises until I slipped it back into place. I have never felt pain like a slipped disk, pretty scary stuff. Needless to say I'm a little cautious but I'm working into it...

I'd say I'm type A personality minus the hostile, aggressive and stressed. Those of which I rarely get... but the other characteristics... yeah pretty much... :wink:

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Pain is weakness leaving the body
Video
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Last edited by Troy on Tue Dec 11, 2007 10:51 pm, edited 3 times in total.

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 Post subject:
PostPosted: Sat Dec 08, 2007 7:47 pm 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
Date: 12 6 2007
Start Time: 5 40 PM
End Time: 6 30 PM
Thursday - Triceps
Warmup Bike 10min

Exercise Reps Weight
Dips Elbows Out 12 @ -
Dips Elbows Out 12 @ -
Dips Elbows Out 12 @ -
Dips Elbows Out 12 @ -
Lying Extentions 15 @ 25s
Lying Extentions 12 @ 30s
Lying Extentions 7 @ 35s
Lying Extentions 14 @ 20s
Db Ovrhd Extntns 15 @ 60
Db Ovrhd Extntns 15 @ 70
Db Ovrhd Extntns 12 @ 80
Db Ovrhd Extntns 9 @ 90
Rope Pushdowns 12 @ 40
Rope Pushdowns 10 @ 50
Rope Pushdowns 10 @ 50
Rope Pushdowns 8 @ 55


Date: 12 7 2007
Start Time: 7 50 PM
End Time: 8 50 PM
Friday - Lats/Traps/Rear Delts
Warmup Bike 10min

Exercise Reps Weight
Assited Pullups 20 @ 270
Pullups 10 @ -
Pullups 6 @ -
Pullups + Assisted Pullups 4+5 @ 190
Pullups + Assisted Pullups 3+5 @ 190
Pullups + Assisted Pullups 3+5 @ 190
Pulldowns 20 @ 90
Seated Lo Rows 15 @ 80
Seated Lo Rows 12 @ 90
Seated Lo Rows 9 @ 100
Seated Lo Rows 10 @ 70
Seated Rope Hi-Rows 15 @ 40
Seated Rope Hi-Rows 12 @ 50
Seated Rope Hi-Rows 10 @ 60
Dumbbell Shrugs 15 @ 75
Dumbbell Shrugs 10 @ 90
Dumbbell Shrugs 10 @ 100
Reverse Pec Dec 15 @ 65
Reverse Pec Dec 15 @ 75
Reverse Pec Dec 12 @ 85

_________________
Pain is weakness leaving the body
Video
Before/After Pics
Diet
Training Log


Last edited by Troy on Sat Dec 08, 2007 7:51 pm, edited 1 time in total.

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 Post subject:
PostPosted: Sat Dec 08, 2007 7:49 pm 
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Mastodon

Joined: Fri Sep 08, 2006 10:31 am
Posts: 4814
Location: eh?
What is your weekly training split?

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Lifts:
250 Bench
445 Deadlift
335 Squat


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 Post subject:
PostPosted: Sat Dec 08, 2007 8:16 pm 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
Cut it from here and posted in the first post so its easy to find for later reference...

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Pain is weakness leaving the body
Video
Before/After Pics
Diet
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 Post subject:
PostPosted: Tue Dec 11, 2007 10:31 pm 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
Date: 12 9 2007
Start Time: 8 07 PM
End Time: 9 05 PM
Sun. Calves/Core
Warmup 10min
Exercise Reps Weight

Seated Calf Raise 20 @ 45
Hyperextensions 10 @ -
Seated Calf Raise 12 @ 90
Hyperextensions 11 @ -
Seated Calf Raise 12 @ 90
Hyperextensions 12 @ -
Seated Calf Raise 12 @ 115
Hyperextensions 13 @ -
Seated Calf Raise 12 @ 115
Stand Calf Raise 12 @ 180
Stand Calf Raise 12 @ 205
Stand Calf Raise 12 @ 230
Stand Calf Raise 10 @ 255
Stand Calf Raise 10 @ 270
Seated Toe Press (1-leg isolations) 15 @ 90
Seated Toe Press (1-leg isoaltions) 12 @ 110
Seated Toe Press (1-leg isolations) 12 @ 110
Seated Toe Press (1 then 2-leg) 12/20 @ 110
Lying Vacuum 7 @ 1:30
Lying Vacuum 7 @ 1:30
Lying Vacuum 13 @ 2:00
Lying Vacuum 13 @ 2:00
Leg Lifts 10 @ -
Leg Lifts 10 @ -
Leg Lifts 10 @ -
Leg Lifts 10 @ -
Hip Up 10 @ -
Hip Up 10 @ -
Hip Up 10 @ -
Hip Up 10 @ -
Crunches 10 @ -
Crunches 10 @ -
Crunches 10 @ -
Crunches 10 @ -

_________________
Pain is weakness leaving the body
Video
Before/After Pics
Diet
Training Log


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 Post subject:
PostPosted: Tue Dec 11, 2007 10:35 pm 
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Stegosaurus
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 3072
Location: Waukesha, WI
Is the Snap Fitness you lift at the one that's right on the main strip in the downtown Dells? Just curious - I'd seen one open there last time I was in town and thought that was probably the one!


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 Post subject:
PostPosted: Tue Dec 11, 2007 10:41 pm 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
Date: 12 10 2007
Start Time: 8 00 PM
End Time: 9 10 PM
Monday - Chest/Delts/Biceps
Warmup Bike 10min
Exercise Reps Weight

Incl Dbl Press 20 @ 60s
Incl Dbl Press 12 @ 70s
Incl Dbl Press 10 @ 85s
Incl Dbl Press 6 @ 95s
Incl Dbl Press 4 @ 100s
Dips Elbows In 15 @ -
Dips Elbows In 15 @ -
Dips Elbows In 15 @ -
Seated Db Press 15 @ 30s
Seated Db Press 12 @ 40s
Seated Db Press 9 @ 50s
Cybex Flye 12 @ 90
Cybex Flye 11 @ 110
Cybex Flye 8 @ 130
Cybex Flye 7 @ 150
Straight Bar Curls 30 @ 35
Straight Bar Curls 12 @ 65
Straight Bar Curls 10 @ 75
Straight Bar Curls 7 @ 85
Straight Bar Curls 19 @ 55
InclDb Curl 10 @ 15s
InclDb Curl 12 @ 15s
InclDb Curl 12 @ 15s
InclDb Curl 13 @ 15s

Date: 12 11 2007
Start Time: 7 10 PM
End Time: 8 20 PM
Tuesday - Legs
Warmup Bike 10min
Exercise Reps Weight

Vertical Seated Leg Press 20 @ 260
Vertical Seated Leg Press 18 @ 270
Vertical Seated Leg Press 16 @ 290
Vertical Seated Leg Press 14 @ 310
Vertical Seated Leg Press 12 @ 330
Vertical Seated Leg Press 10 @ 350
Vertical Seated Leg Press 10 @ 370
Vertical Seated Leg Press 10 @ 390
Dumbbell Lunges 20 @ 20s
Dumbbell Lunges 20 @ 20s
Dumbbell Lunges 20 @ 30s
Dumbbell Lunges 20 @ 35s
Seated Leg Curls 15 @ 140
Seated Leg Curls 10 @ 165
Seated Leg Curls 10 @ 165
Seated Leg Curls 15 @ 130
Hyper-extensions 10 @ -
Hyper-extensions 10 @ -
Hyper-extensions 10 @ -
Hyper-extensions 11 @ -

_________________
Pain is weakness leaving the body
Video
Before/After Pics
Diet
Training Log


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 Post subject:
PostPosted: Tue Dec 11, 2007 10:47 pm 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
VeganEssentials wrote:
Is the Snap Fitness you lift at the one that's right on the main strip in the downtown Dells?


Indeed, but I'd say I'm gonna have to move to a different gym in about 6-9 months. I really need a squat rack so I can make some better overall gains. I'm starting to max out the cybex machines (which is no feat). The nearest gym with a squat rack is Ho-Chunk's House of Wellness, but I think they have smaller dumbbells, I can't win. I'm think of buying a set of powerblocks and asking them if I can keep them locked up there. That might be the solution...

_________________
Pain is weakness leaving the body
Video
Before/After Pics
Diet
Training Log


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 Post subject:
PostPosted: Tue Dec 11, 2007 11:21 pm 
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Elephant
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Joined: Sat Feb 10, 2007 11:46 pm
Posts: 1466
Location: Atlanta, Ga
Is the snap you train at as crappy as mine? There is no squat rack, just a smith. No BB bench either. DB's and some machines there. It's only my backup gym membership. I train at my college gym all the time, which is fully equipped, but I have a secondary membership for when my gym closes early or for sports events.

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 Post subject:
PostPosted: Tue Dec 11, 2007 11:41 pm 
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Gorilla
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Joined: Sat Nov 24, 2007 3:25 pm
Posts: 848
Location: Wisconsin Dells, WI
xveganjoshx wrote:
Is the snap you train at as crappy as mine? There is no squat rack, just a smith. No BB bench either. DB's and some machines there. It's only my backup gym membership. I train at my college gym all the time, which is fully equipped, but I have a secondary membership for when my gym closes early or for sports events.


Its a "Snap" policy... no barbell benches, no squat racks. My friend is opening one in Mauston, my hometown, so he gave me the lowdown. Two memeberships!? I've never heard of anyone having two... thats hardcore!

_________________
Pain is weakness leaving the body
Video
Before/After Pics
Diet
Training Log


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 Post subject:
PostPosted: Tue Dec 11, 2007 11:43 pm 
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Mastodon

Joined: Fri Sep 08, 2006 10:31 am
Posts: 4814
Location: eh?
Troy wrote:

Its a "Snap" policy... no barbell benches, no squat racks.


that is the lamest thing i've ever heard.

_________________
Lifts:
250 Bench
445 Deadlift
335 Squat


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