Vegan Bodybuilding & Fitness

Date: 1 14 2008
Start Time: 5 30 PM
End Time: 6 45 PM
Monday - Back/Triceps
Warmup 10min
Exercise Reps Weight
Assisted Pullups 30 @ 290+6
Pullups 11 @ -
Pullups 7 @ -
Pullups 7 @ -
Assisted Pullups 10 @ 150
Assisted Pullups 10 @ 170
Assisted Pullups 11 @ 190
Seated Lo Rows 12 @ 90
Seated Lo Rows 9 @ 100
Seated Lo Rows 9 @ 100
Seated Lo Rows --SKIPPED, Someone jumped on the row machine, didn't wanna wait...
Seated X-Rope Hi-Rows 15 @ 100
Seated X-Rope Hi-Rows 11 @ 130
Seated X-Rope Hi-Rows 7 @ 100
Dumbbell Shrugs 15 @ 100
Dumbbell Shrugs 15 @ 100
Dumbbell Shrugs 15 @ 100
Dips Elbows Out 35 @ -
Dips Elbows Out 12 @ 50
Dips Elbows Out 12 @ 50
Lying Extensions 15 @ 20s
Lying Extensions 12 @ 25s
Lying Extensions 10 @ 30s
Db Ovrhd Extntns 12 @ 90
Db Ovrhd Extntns 7 @ 100
Db Ovrhd Extntns 7 @ 100
Pushdowns 12 @ 100
Pushdowns 12 @ 100
Pushdowns 12 @ 100

_________________
Pain is weakness leaving the body
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Leg presses and lunges are harder with Chuck Taylors on.

Date: 1 15 2008
Start Time: 5 30 PM
End Time: 6 30 PM
Tuesday - Legs
Warmup 10min
Exercise Reps Weight
Seated Leg Press 20 @ 210
Seated Leg Press 10 @ 390
Seated Leg Press 10 @ 405
Seated Leg Press 10 @ 405
Seated Leg Press 10 @ 405
Seated Leg Press 10 @ 405
Lunges 16 @ 35s
Lunges 16 @ 35s
Lunges 16 @ 40s
Lunges 16 @ 40s
Leg Curls 15 @ 130
Leg Curls 12 @ 150
Leg Curls 8 @ 150
Leg Curls 10 @ 150
Hyperextensions 12 @ -
Hyperextensions 12 @ -
Hyperextensions 10 @ 25
Hyperextensions 10 @ 25

_________________
Pain is weakness leaving the body
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Before/After Pics
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Too much flye work, reducing volume next week. Been having sternum pain off and on. Began feeling pain during pec dec. Feels like my ribs are detaching from my sternum. Pain I thinki is related to the bone, and I don't believe its muscular. Pain has occured while not exercising too. Pain does not radiate. Pain is dull, but about a 6-8 on a scale of 10. Curious if anyone else has experienced this.

Date: 1 18 2008
Start Time: 5 30 PM
End Time: 5 30 PM
Friday - Chest
Warmup Bike 10min
Exercise Reps Weight
Incl Dbl Press +1 20 @ 60
Incl Dbl Press +1 12 @ 85
Incl Dbl Press +1 10 @ 95
Incl Dbl Press +1 7 @ 100
Incl Dbl Press +1 6 @ 100
Dips Elbows In 12 @ 45
Dips Elbows In 25 @ -
Dips Elbows In 9 @ 50
Seated Db Press 12 @ 50s
Seated Db Press 10 @ 55s
Seated Db Press 8 @ 60s
Dumbell Flye 12 @ 35s
Dumbell Flye 10 @ 40s
Dumbell Flye 9 @ 45s
Cybex Pec Dec 7 @ 160
Cybex Pec Dec 7 @ 150
Cybex Pec Dec 7 @ 130
Cable Xover 20 @ 30/30

_________________
Pain is weakness leaving the body
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Rib is about 85-90% Ab exercises almost pain free except for crunches. Looking forward to a full workout next week. I hate shovels.

Date: 1 19 2008
Start Time: 1 08 PM
End Time: 1 55 PM
Sat. Calves/Core
Warmup Elliptical 10min
Exercise Reps Weight
Seated Calf Raise 20 @ 45
Hyperextensions 12 @ -
Seated Calf Raise 12 @ 90
Hyperextensions 12 @ -
Seated Calf Raise 12 @ 115
Hyperextensions 12 @ -
Seated Calf Raise 12 @ 115
Hyperextensions 12 @ -
Seated Calf Raise 12 @ 115
Seated Calf Raise 15 @ 90
Single Seated Calf Raise @
Seated Toe Press (Straight leg) 15 @ 290
Seated Toe Press (Straight leg) 12 @ 310
Seated Toe Press (Straight leg) 12 @ 310
Seated Toe Press (Straight leg) 14 @ 290
Seated Toe Press (Straight leg) 16 @ 270
Standing Vacuum 10 @ 3 minutes
Leg Lifts 12 @ -
Leg Lifts 12 @ -
Leg Lifts 12 @ -
Leg Lifts 12 @ -
Hip Up 12 @ -
Hip Up 12 @ -
Hip Up 12 @ -
Hip Up 12 @ -

_________________
Pain is weakness leaving the body
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Reducing tricep exercise volume next week, feels excessive

Date: 1 21 2008
Start Time: 9 00 PM
End Time: 10 15 PM
Monday - Back/Triceps
Warmup Bike 10min
Exercise Reps WeightAssisted Pullups 30 @ 290+6
Pullups 12 @ -
Pullups 8 @ -
Pullups 7 @ -
Assisted Pullups 10 @ 150
Assisted Pullups 12 @ 190
Assisted Pullups 11 @ 190
Seated Lo Rows 13 @ 90
Seated Lo Rows 13 @ 90
Seated Lo Rows 13 @ 90
Seated Lo Rows 12 @ 90
Seated X-Rope Hi-Rows 17 @ 100
Seated X-Rope Hi-Rows 11 @ 130
Seated X-Rope Hi-Rows 8 @ 150
Dumbbell Shrugs 15 @ 100s
Dumbbell Shrugs 15 @ 100s
Dumbbell Shrugs 15 @ 100s
Dips Elbows Out 30 @ -
Dips Elbows Out 13 @ 50
Dips Elbows Out 15 @ 50
Lying Extensions 15 @ 25s
Lying Extensions 12 @ 30s
Lying Extensions 8 @ 35s
Db Ovrhd Extntns 6 @ 100
Db Ovrhd Extntns 7 @ 100
Db Ovrhd Extntns 7 @ 100
Pushdowns 10 @ 110
Pushdowns 10 @ 110
Pushdowns 11 @ 110

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

About your pain in your sternum. Be careful. If it is ligament/tendon tear, it will be a dull ache while not being used, and a sharp pain when used (even breathing moves the rib cage so there is always movement). My concern would be your heart. It is just under the rib cage/sternum. Make sure that your heart is OK.
Most of my major pec tears had major inflammation associated with it (one time it looked like I had a breast implant put in - too bad it was just my right pec that swelled! I was lopsided for awhile). Haven't done that in awhile. Took me a couple of months to get back to normal. And yeah, the major tear was from doing flat bench flyes with dumbells.

Gaia,

Thanks for the heads up... I'm gonna take it easy on chest day this week, see how it feels. It didn't hurt this past week until the end of the workout, maybe I should stay away from flye exercises for awhile...

thanks again

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

Date: 1 22 2008
Start Time: 4 01 PM
End Time: 4 36 PM
Tuesday - Legs
Warmup Bik/Elip 10min
Exercise Reps Weight
Seated Leg Press 305 @ 20
Seated Leg Press 405 @ 10
Seated Leg Press 405 @ 10
Seated Leg Press 405 @ 10
Seated Leg Press 405 @ 9
Lunges 16 @ 35s
Lunges 16 @ 35s
Lunges 14 @ 40s
Lunges 18 @ 40s
Leg Curls 12 @ 140
Leg Curls 10 @ 150
Hyperextensions 12 @ -
Hyperextensions 12 @ -

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

We'll get to 200 sometime, maybe even before the t-shirts are made

Keep up the good work man. Consistency is key and adaptation kicks in over time and improvement is a result of all the hard work.

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

Thanks Robert, I'm fighting a tough mental battle with leg days lately. I've maxed out the Vertical Seated Leg Press at 405 for 10 reps the last few weeks and it is mentally and physically exhausting for every set. I don't feel the strength progress very much anymore. I've moved the chair as close as possible to the foot platform (actually there is one pin hole remaining) so I can get a deeper press and my knees are almost touching my chest. I don't know how this compares to horizontal leg sled weight comparisons as I never did either of the leg presses consistently in the past. So when I read about you doing 7,8, and 900 lbs horizontal leg presses for reps I get a little demotivated and wonder if this vertical seated leg press is more difficult or my legs are just that weak? Any opinions out there?

I was strictly squatting and lunging before. Now its Vertical Seated Leg Press and Dumbbell Lunges.

Anyways, I feel like I'm stuck at 405 every week, even though I can't add anymore weight, I thought I would be able to increase in reps, but no luck. By the third and fourth set of 405 for 10, I'm having to get "super pumped" to push it out. I think my last rep on the leg press today was all mental, I couldn't feel my legs, I just kept telling myself push!, push!, push!, push! and it sloooooowly locked out. Its taking every ounce of energy to get out the last few reps.

I'm trying to think of ways to help motivate myself, one idea I thought of... bringing in pics of guys with monster legs and taping a different pic in-between my feet for each set. Pics like this of Tom Platz:



Anyone else have some motivational strategies or pump up techniques that they would like to share? I open to anything... slaps in the face, kicks to the groin... wait... scratch that last one...

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

I have found that to increase my leg press, I up the weights no matter what. Do you have 45 lbs plates that you put on the seated leg press, or is it a machine with plates that you put a pin in?

Not to brag (OK, yes to BRAG!!!), but I went from 540 (Twelve 45 plates) to 680 (fourteen 45 plates plus two 25's) in two weeks. I start out with the 540 for a warm up of 15 to 25 (not to fatigue), and then jump right into the heavy weights. I will tell you that I did have to cheat in the beginning by putting my hands on the outside of my knees as I pushed it up. I only did 4 at the beginning, but now am doing 8 (with the first 4 with no hands). I will work my way up to no hands on the knees (as long as the knees/legs stay in form!) for just 8. Then 700 here I come! (before I have to diet down and will go back to 540 probably ).

Legs need to be pushed hard! And if that is for only one set, then so be it! Your 4, attempted 5, sets at 405 for 10 is just for toning/maturing the muscle. You need to blast it! Make it cry out in pain (and try not to release all the gas in your lower intestines while doing it! ). Then do your lunges, leg extensions, and leg curls to support the muscle tears from the leg press. When I am done doing leg exercises, I usually do the oops I tripped over my own feet on the way out of the gym scenerio because they don't respond to walking well enough ! And the next day I am such a whiner .

It's a pin, makes out at 390 + 15 lbs with a turn dial.



See thats the thing, something tells me there are other factors that attribute to the differences in weights that we are comparing. I know my legs are not that weak, I'd really like to get on a sled and see what I can push out. Some sleds "brace" your shoulders where as the vertical press I am using relys on the hips as the "bracing point". I'm not sure how else to describe it but I think the angle in which the weight is being pushed has something to do with it as well.



Thanks for the motivation. That comment was all I really needed. I'm gonna find a sled somewhere and test this theory out unless someone jumps in with equal experience on similar machines.

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

I can't get enough of that photo of Tom Platz's legs! Awesome!

I'm going to start doing very slow reps at a lighter weight, counting 4 seconds for each the concentric and ecentric contractions. I'll let you know how it goes and if it helps build strength or mass, as I've been told it might.

Keep on keepin on!

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

I quickly scanned your log, and it looks like you've been doing the same basic leg exercises and "high-rep" range (more or less) since you started this log. It might be time to change some aspect of your routine.

Some ideas that come to mind include:
- Incorporating some different leg exercises into your workout (squats, hack squats, different types of ham curls, leg-extensions, etc..)
- Changing your rep range (drop to 8-10 reps for two weeks, then 6-8 reps for two weeks, then come back to your high reps for a couple weeks)
- Changing your set structure (compound sets, 2 exercise supersets, 4 exercise supersets)

I've heard from a couple people that different leg-press machines are dramatically different in the amount of weight the same person can push...

Hopefully you'll find something that works to get you past your plateau.

-Chris

Yes, I know what you mean by finding a sled/leg press you like. There are three of them at my gym, and only one is comfortable enough for me to use the heavy weights on. The other one is too short, length from platform to knees to chest is squished when performing the movement, and the other one is too big from the platform to the knees to chest (lovely range of motion though, but doesn't feel comfortable with the big weights). I have yet to try the Smith Press Machine, with you lying on your back and the feet on the bar pushing up the weights vertically. That always looked dangerous for me (as clumsy as I am!) with the big weights.

Now if you want to make your legs really scream, hack squats are awesome! Needless to say that I hate them! I have to cut back to just 200 lbs to push it up with the hack squats. They really focus on your quads (like lunges). With my feet point out a little I can get the outside quad muscle to really pop (great for the sweep during a contest). I should start to add that to my leg routine in February to get going on the sweep. But again, I hate them! They don't come easy to me (leg press uses the glutes alot and that I have alot of to help me in pushing the weights, not so with the hack squats . . . at least as much that I have found from experience).