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 Post subject: Re: Vege's progress
PostPosted: Wed Aug 11, 2010 3:13 am 
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Ouch, that's some sex

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 Post subject: Re: Vege's progress
PostPosted: Wed Aug 11, 2010 3:20 am 
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The change in lat definition over just two weeks is great. Keep it up!

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 Post subject: Re: Vege's progress
PostPosted: Wed Aug 11, 2010 7:21 am 
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Gorilla
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Robert, thank you for your comment! It is a big compliment for me to hear something like that from you! You are big inspiration for us all! :D People like you make veganism more popular! All best!

jcdenton, Richard & Fallen_Horse: thanks guys! Support and motivation I am getting from you is precious! I will definitely keep on doing BB and pull ups!

PS: jcdenton, maybe it is because of close-up photo that I looked bigger, but hey - I chose the best photo to post :D :D :D

OK, here are some normal distance photos. I also found my photos from exactly one month ago, before Armstrong program. I'm posting them to, just for comparison. I didn't develop much mass, but I certanly feel stronger, denser and I have better definition and posture.

I weigh less now, actually (had 71 kg, and now 69 kg). I don't use any supplements :? I wonder how that would affect my progress (and health)... Still undecided about that...

July 11, 2010
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August 11, 2010
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 Post subject: Re: Vege's progress
PostPosted: Wed Aug 11, 2010 5:04 pm 
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yeah, thats SUPER awesome.

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 Post subject: Re: Vege's progress
PostPosted: Wed Aug 11, 2010 7:48 pm 
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Good job. Very impressive.

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 Post subject: Re: Vege's progress
PostPosted: Wed Aug 18, 2010 9:25 am 
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Gorilla
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OK, I'm back home from holidays, and back in the gym. After being on a strict Armstrong program for pull ups for a month
http://www.veganbodybuilding.com/phpBB2 ... 24&t=22037
I have learned importance of writing down the exercises I do. It is very motivating when you read your older posts and then see how you've made progress in particular exercise.
Today in gym I've made circular training for all major muscle groups. From now on, beginning with next time I'm in gym, which should be tomorrow, I will write down all exercises I do and post it in separate thread. It will be nice having my online exercise diary. That will keep me motivated!

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My training diary: http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=22216


Last edited by vege on Thu Aug 19, 2010 9:04 am, edited 1 time in total.

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 Post subject: Re: Vege's progress
PostPosted: Wed Aug 18, 2010 11:23 am 
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Crazy back, I'm stunned! Superb definition and great progress!

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 Post subject: Re: Vege's progress
PostPosted: Wed Sep 08, 2010 8:08 am 
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Gorilla
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I'm changing the gym. It will be more basic, which means more squats and dead-lifts. I will also do Armstrong pull ups program again, and post it in my training diary. I plan to begin with running (on my way to gym), also. My goal is to get more mass on upper body, but primarily I want to see those quads finally growing! Don't want skinny legs no more :x Here's before pic, I'll get back in one month with results.

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 Post subject: Re: Vege's progress
PostPosted: Wed Sep 08, 2010 9:00 am 
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Gorilla
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what have you been doing for legs? they look a lot stronger/bigger than the pictures on page one.

lookin' good man.

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 Post subject: Re: Vege's progress
PostPosted: Wed Sep 08, 2010 9:18 am 
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Gorilla
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Jason X wrote:
what have you been doing for legs? they look a lot stronger/bigger than the pictures on page one.

lookin' good man.

Thanks, but really?! i don't see any difference. Maybe more definition. I want them a lot bigger. I have very skinny jeans, and I'll be satisfied when I am not able to get into them anymore! :lol:
btw, I was doing hill sprints last month, but not too many. And this month in gym I started squatting, maybe that's it... I want terminator thighs! And more developed chest.

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My training diary: http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=22216


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 Post subject: Re: Vege's progress
PostPosted: Wed Sep 08, 2010 10:24 am 
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You're on the right track. Maybe it's just because your pictures this time shower lower on the leg. your vastus lateralis muscle (i believe) is looking super. It's sticking out quite a bit.

but, i agree. bigger is better. and make sure you rip out of your jeans before you stop wearing them, just to prove a point.

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 Post subject: Re: Vege's progress
PostPosted: Sun Sep 12, 2010 6:11 pm 
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Do share / summarize in short this Armstrong training thats been working well for you :) ?

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 Post subject: Re: Vege's progress
PostPosted: Tue Sep 14, 2010 5:12 pm 
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Gorilla
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crashnburn wrote:
Do share / summarize in short this Armstrong training thats been working well for you :) ?

Here it is, but not too short :lol:

The Armstrong Pull-up Program

This program was developed by Major Charles Lewis Armstrong. Major Armstrong
developed this workout to prepare him to set a new world record in number of pull-ups
completed in a single exercise session.

The program provides the necessities for any successful physical improvement regime,
namely variety, overload and regularity. Users have achieved remarkable results in only
6-8 weeks. This means that most, if not all, have been able to achieve the performance
level they desired, a set of 20 repetitions, as long as they are consistent with the program.
It cannot be overemphasized that this program depends upon regularity. Daily
performance of the exercises listed in the following paragraphs holds the true key to
reaching and maintaining the 20-repetition level.

The Morning Routine

Each morning, perform 3 maximum effort sets of normal push-ups. This is very
important!! The push-up is one of the best exercises for strengthening the entire set of
muscles making up the shoulder girdle. Major Armstrong described this morning routine
in the following manner: After rising, I would drop to the deck and do my first set of
push-ups. I would then move into the head and start my morning toilet. I would return
after a few minutes and do my second maximum effort set after which, I would go back
into the head and shave. After shaving I would return to the bedroom and complete the
third and final set. Having completed all of the push-ups, I was awake and ready for a
relaxing shower.

This routine should be followed during the entire training period. Since it takes most of
us at least four weeks to reach our goals, you will probably find that you have
inadvertently established a morning routine that is easy enough to keep as a lifetime
habit. If not you will at least appreciate the morning shower a little more.
I have noted that the push-up routine helps to alleviate any soreness during the first
couple of weeks. I recommend that you use the push-up routine every day during this
period so that you feel more comfortable during your initial adjustment to this regime of
exercises.

Training Regimen

The following represents the heart of the training program. I recommend that you do not
attempt the pull-ups until two to three hours after the push-up routine is completed. The
program is conveniently divided into five training days. This is easily translated into a
Monday to Friday training schedule. It is important to cease the pull-ups for two days,
Saturday and Sunday. Further it is necessary to use consecutive days (not to skip days)
when on the pull-up routine. Finally, it is obviously more important to do the pull-ups
than the push-ups.

This training program was specifically designed to improve performance in the overhand
pull-up (palms facing away). The overhand method is the preferred method, but for now
do what you need to in order to complete the most repetitions for your PFT. Mix up your
training between underhand and overhand until you can do twenty both ways. The
program depends upon quality exercises – number of repetitions are secondary. When
you are doing these exercises, you should concentrate on perfect execution of each
repetition. The only person you can fool with less than your best is yourself.

Day 1

Five maximum effort sets. Rest 90 seconds between each set. Do not concern yourself
with numbers. You will find that you increase the numbers in the last two sets before you
see much improvement in the first three. Make sure that each set is a maximum effort set.

Day 2

Pyramid day. Start the pyramid with one repetition, the next set has two, and the next set
has three. Continue in this fashion until you miss a set (e.g. your last set was four then
five, your next set should be six but you only do four repetitions. You missed the set) Do
one more set at maximum effort. Rest 10 seconds for each repetition in the previous set.

Day 3

Do three training sets (training sets are defined later) with a normal grip (palms away or
toward you, hands slightly wider than shoulder width). Rest 60 seconds between each set.
Slide your hands together and palms toward you so your little fingers are 0-4 inches apart
and complete three more training sets resting 60 seconds between each set. Finally do
three training sets with a wide overhand grip (palms facing away) resting 60 seconds
between each set.

Day 4

Do the maximum number of training sets that you can accomplish. Rest 60 seconds
between each set. You do training sets until you fail to do a perfect training set. This day
can wind up being the longest training day as you continue with the program because you
will find it easy to do lots of training sets. If you can do more than nine training sets,
increase by one repetition next week.

Day 5

Repeat the day that you found to be the hardest in the previous four days. This may
change from week to week. You can also try to doing weighted pull-ups or a pull-up
assist machine for this day.


Training Sets

Training sets are easy to define, but require some experimentation to determine for the
individual participating in the program. A training set has a specified number of
repetitions. That means that one individual may have seven repetitions in his training set,
but another could have more or less. The key to determining the proper number of
repetitions in a training set comes on day 3. You must perform 9 training sets that day. If
you only do 12 repetitions on a max effort set, then your training set would probably only
be 1-3 repetitions. Remember, it is much more important that you complete all nine sets
than doing an extra rep and only completing 6 or 7 sets. Day 3 calls for you to do nine
training sets. Adjust your training set so that you can complete this routine properly.
The best gauge for the number of repetitions in a training set comes on day 4. If you
successfully complete day 3, try increasing the number of repetitions in your training set
by one when you do day 4. If you complete at least 9 training sets, then you know your
training set should be that higher number. If you do less than nine sets, stick with the
number you used for day 3.

It is important that you do not change the repetitions in a training set in midstream. When
you schedule yourself to do the day’s routine using three repetitions in your training set,
do not change it to two when the exercises get hard. If you miss, you miss. There is
always tomorrow.

Modifications

Ladies will find that this program adapts well to the flexed arm hang. Training sets are
simply translated into hang times.

Chin-ups may be substituted for those who prefer this technique, however, day 3 must
still be completed exactly as described with 6 sets done with the overhand grip.

It is highly recommended that you follow this program using overhand grip as most of
the obstacles that you will have to get over at OCS require an overhand grip.

Final Thoughts

This program will work for anyone who makes a sincere effort. You may notice a drop in
your maximum effort set. This is a normal physiological reaction called "tear down." As
you continue, you will improve. Most of my midshipmen were able to reach the 20-
repetition level in a short period of time. They started the program able to do only twelve
to fifteen repetitions. If you are not at this level, it will take longer than four weeks to
reach 20 repetitions. However, if you stay with the program, you will reach this goal.
Disclaimer: It is very important to note that none of these physical training programs
should be started by anyone until you have consulted a licensed physician and you are
told you are medically qualified to begin this specific type of physical training.

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My progress pics: http://www.veganbodybuilding.com/forum/viewtopic.php?f=48&t=21924
My training diary: http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=22216


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 Post subject: Re: Vege's progress
PostPosted: Thu Oct 07, 2010 5:23 am 
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Gorilla
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Location: Belgrade, Serbia
after one month of 60% fruitarianism, then one injury while doing squats, reducing going to gym from 4 times a week to 2 times a week, I expected to be more skinny on new photo (the left one). I see some progress in quads, but no progress in upper body. I was doing mostly squats, bench presses, and pull ups for the past 30 days.
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My progress pics: http://www.veganbodybuilding.com/forum/viewtopic.php?f=48&t=21924
My training diary: http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=22216


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 Post subject: Re: Vege's progress
PostPosted: Fri Oct 08, 2010 2:41 pm 
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Gorilla

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Location: Finland
Damn, you're looking good. ;)

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