Vegan Bodybuilding & Fitness

30/03/08

Dumbell Chest Press 22kg 2 x 12, 1 x 11
Dumbell Fly 12kg 2 x 12, 1 x 10
Dumbell Skullcrusher 12kg 1 x 10, 8kg 2 x 12

Bent Over Row 40kg 3 x 12
Lateral Raise/Front Raise 6 kg 1 x 8, 6, 4
Bent Over Lateral Raise 6kg 3 x 12

Preacher Curl 10kg 1 x 12, 15kg 1 x 12, 10
Hammer Curl 6kg 1 x 20, 10kg 1 x 20, 1 x 12
Incline Dumbell Curl 6kg 2 x 20, 1 x 14

31/03/08

Rotary Calf 40kg 3 x 10, 50kg 3 x 10, 60kg 3 x 10
Calf Raise 20kg 1 x 10, 40kg 1 x 10, 60kg 3 x 10
Calf Press 50kg 1 x 10, 60kg 1 x 10, 70kg 1 x 10, 80kg 3 x 10
(hmm my calfs are suprisingly strong considering I haven't trained them in months)

Press up position, 1 arm dumbbell row. 6kg 3 x 20
Close grip press up 2 x 15, 1 x 10
Sit Up 1 x 15, 10, 12

3/04/08

Clean 10kg 3 x 12
Military Press 10kg 3 x 12
Lunge 10kg 3 x 12

Arnold Press
Shoulder Press
Incline Bench Press

Overhead Tricep pull (not sure of the proper name for this)
Tricep pull down
French Press

(can't remember what I did on these 6 )

04/04/08

Dumbell Chest Press 24kg 2 x 12, 1 x 5
Dumbell Fly 14kg 2 x 12, 1 x 6
Dumbell Skullcrusher 12kg 1 x 9, 1 x 4, 1 x 1

Bent Over Row 45kg 3 x 12
Lateral Raise/Front Raise 6 kg 1 x 8, 6, 5
Bent Over Lateral Raise 8kg 3 x 10

Preacher Curl 15kg 3 x 12
Hammer Curl 10kg 3 x 20
Incline Dumbell Curl 6kg 3 x 20

07/04/08

One leg Rotary Calf 30kg 10 x 10
One Leg Calf Press 80kg 5 x 5

Press up position, 1 arm dumbbell row. 6kg 3 x 20
Close grip press up 2 x 15, 1 x 10
Sit Up 2 x 20, 1 x 11

09/04/08

Clean 15kg 3 x 12
Military Press 15kg 3 x 12
Lunge 15kg 3 x 12

Overhead Tricep pull 12.5kg 3 x 10
Tricep pull down 12.5kg 3 x 10
French Press 10kg 3 x10

14/04/08

One leg Rotary Calf 15kg 100
One Leg Calf Press 80kg 5 x 5

Press up position, 1 arm dumbbell row. 6kg 3 x 20
Close grip press up 2 x 15, 1 x 12
Sit Up 2 x 20, 1 x 12

16/04/08

Clean 20kg 3 x 12
Military Press 20kg 2 x 12, 1 x 6
Lunge 20kg 2 x 12

Arnold Press 10kg 3 x 12
Incline Bench Press 16kg 1 x 12, 2 x 8
Shoulder Press 10kg 1 x 12, 4, 6

Overhead Tricep pull (not sure of the proper name for this) 15kg 3 x 12
Tricep pull down 15kg 12, 12.5 kg 1 x 8, 1 x 6, 10kg 1 x 4, 1 x 6
French Press 10kg 3 x 10

18/04/08

Dumbell Chest Press 26kg 1 x 12, 10, 6
Dumbell Fly 16kg 1 x 12, 10, 6
Dumbell Skullcrusher 12kg 1 x 10, 8, 4

Bent Over Row 50kg 3 x 12
Lateral Raise/Front Raise 6 kg 1 x 8, 7, 6
Bent Over Lateral Raise 10kg 3 x 10

Preacher Curl 20kg 1 x 12, 2 x 10
Hammer Curl 12kg 3 x 20
Incline Dumbell Curl 6kg 3 x 20

Hang on I missed a day out somewhere...

21/04/08

One Leg Calf Press 80kg 5 x 5
One leg Rotary Calf 20kg 100 per leg

Press up position, 1 arm dumbbell row. 6kg 3 x 20
Close grip press up 3 x 15
Sit Up 3 x 20

24/04/08

Barbell Chest Press 25kg 1 x 12 30kg 2 x 12
Dumbell Fly 14kg 3 x 12
Dumbell Skullcrusher 14kg 1 x 8, 6, 2

Bent Over Row 50kg 3 x 12
Lateral Raise/Front Raise 8 kg 1 x 6, 4, 2
Bent Over Lateral Raise 12kg 2 x 10, 1 x 6

Preacher Curl 20kg 2 x 12, 1 x 10
Hammer Curl 12kg 3 x 20
Incline Dumbell Curl 6kg 3 x 20

Are you training for strength mostly?

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Lifts:
250 Bench
445 Deadlift
335 Squat