Vegan Bodybuilding & Fitness

Ok, time to start a new log.

My training/eating has been pretty good lately, gaining size and strenght.
Currently doing a 4day split, 4days on, one of - mostly compound ex.
Also on top of that doing gtg style training, at the moment with bench press.
I'm planning on doing this gtg stuff for one excercise for 2 weeks on top of my workout, then a week without gtg, after that gtg again with a different ex. So trying to up the weight fast with the gtg and keeping/improving slightly with normal training. Hope that makes sence:)


Here's my training:

Sunday:

Weighted chin ups:
+6kg 3setsx6reps

Bent over B.B. rows:
54kg 2x6 - 1x9

Seated cable rows: (new to me)
55kg 2x6 - 1x9

B.B. curls:
31kg 2x6 - 1x7

Concentration curls:
13kg 3x6

No gtg today.

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Monday:

B.B. bench press:
59kg 3x6

Incline D.B. bench:
24kg 3x6

Flat D.B. bench:
24kg 2x6 - 1x8

C.G.B.P. :
50kg 2x6- 1x8

(normally do dips now but it was raining so no dips:(( (ido them outside obviously)
Did do something else but can't remember.

Also no gtg today lol.

------------------

Teusday:

Squats:
65kg 3x6

Straight leg deadlifts:
54kg 2x6 - 1x8

Front squats: (also pretty new, could not do these before but are getting ok now)
44kg 2x6 1x8

Hypers:
+10kg 3x6

Leg extensions:
45kg 2x6 1x12

Gtg: 5sets of 5reps with 55kg BB bench press spread out during the day.

--------------------------

Wednesday:

Military press:
40kg 2x6 1x8

Standing B.B. Calf raises:
80kg 2x6 1x10

Upright B.B. rows:
35kg 2x6 1x7

Rear delt rows (B.B.):
42kg 2x6 - 1x10

B.B. shrugs:
60kg 2x6 - 1x8

Abs: dragonfly's?? not sure what they are called, here's a pic: http://www.dragonwill.com/imagens/abs2.jpg
3x6 - legs up, down slowly.

Some leg raises.

Gtg: 6sets of 5reps with 55kg during day.

Today rest day.

Gtg: 7sets of 5reps B.B. bench press with 56kg.

Weighted chin ups:
+6kg 2x6 - 1x7

Bent over B.B. rows:
56kg 2x6 - 1x9

Seated cable rows:
60kg 2x6 - 1x8

B.B. curls:
32kg 3x6

Concentration curls:
13kg 3x6

Pull downs to front: (just cause I had some energy left)
40kg 2x6 - 1x10

Dont really like curls.. Maybe I should do pullups-palms facing instead.


Gtg: 5sets of 5reps B.B. bench press with 57kg.

Chest & triceps today:

B.B. bench press:
61kg 2x6 - 1x10

Incline D.B. bench:
24kg 2x6 - 1x8

Flat D.B. bench:
26kg 2x6 -1x7

C.G.B.P.:
52kg 2x6 - 1x5

Weighted dips:
+15kg 3x6


Gtg: 3sets of 5reps B.B. bench press with 57kg

Leg day: (love it... but I love it all!)

Squats:
66kg 2x6 - 1x9

Straight leg deadlifts:
58kg 2x6 - 1x10

Front squats:
48kg 2x6 - 1x10

Hypers:
+10kg 2x6 - 1x10

Leg extensions:
48kg 2x6 - 1x12

Gtg: 5sets of 5reps B.B. bench press with 57kg

Shoulders, some calves & abs today:

Military press:
42kg 2x6 - 1x8

Standing B.B. Calf raises:
90kg 2x6 - 1x10

Upright B.B. rows: -form getting much better
38kg 2x6 - 1x8

Rear delt rows (B.B.): -still not 100% comfortable with these
44kg 2x6 - 1x10

B.B. shrugs: -these are also a bit new to me but starting to feel good
64kg 2x6 - 1x12

Abs: dragonfly's:
2x6 - 1x8


Gtg: 6sets of 5reps B.B. bench press with 57kg

Rest dat Today.

Gtg: 2sets of 5reps B.B. bench press with 57kg - 5sets with 59kg

Back and biceps day:

Weighted chin ups:
+8kg 2x6 - 1x5

Bent over B.B. rows:
58kg 2x6 - 1x8

Seated cable rows:
64kg 2x6 - 1x8

B.B. curls:
32kg 2x6 - 1x8

Concentration curls:
13kg 2x6 - 1x7

Did some lighter cable rows and wide grip chin's with bw to finish up.

Gtg with bench press is finished. I'll see tomorrow how much I'll put up. Now a week without gtg and then pick another ex. and start with that.

Also I've gained 10kg since joining this site a little over a year ago. From 57-58 to 67-68kg, I can tell you it ain't fat:)

Chest & triceps day: -very happy with my progress doing gtg bench!

B.B. bench press:
65kg 2x6 - 1x10 -cool, 15days ago I did 57kg 2x6 - 1x8 and that was max then.

Incline D.B. bench:
26kg 2x6 - 1x10

Flat D.B. bench: -cool aswell, dumbells starting to look big now:)
28kg 2x6 -1x7

C.G.B.P.:
52kg 2x6 - 1x7

Weighted dips:
+15kg 2x6 - 1x9


Pretty happy with that, legs tomorrow!

Leg day:

Squats:
68kg 2x6 - 1x9

Straight leg deadlifts:
60kg 2x6 - 1x9

Front squats:
52kg 2x6 - 1x10

Hypers:
+10kg 2x6 - 1x10

Leg extensions:
54kg 2x6 - 1x12

Shoulders, calves & abs:

Military press:
45kg 2x6 - 1x7

Standing B.B. Calf raises:
100kg 2x6 - 1x12

Upright B.B. rows:
40kg 2x6 - 1x8

Rear delt rows (B.B.):
46kg 2x6 - 1x10

B.B. shrugs:
68kg 2x6 - 1x12

Abs: dragonfly's:
2x6 - 1x8

Finished with some quick one arm d.b. presses.

Rest day yesterday.
Back and biceps today:

Weighted chin ups:
+8kg 3x6

Bent over B.B. rows:
60kg 2x6 - 1x9

Seated cable rows:
66kg 2x6 - 1x10

B.B. curls:
33kg 2x6 - 1x7

Wanted to do pullups-palms facing for biceps, but started raining so used lat machine:
50kg 2x6 - 1x8 - dropped to 40kg and did 10 more.

Not that great training, ok tho. I trained later today then I do normally and I wasn't that focused so thats my excuse:)

Chest & triceps today:

B.B. bench press:
67kg 2x6 - 1x7

Incline D.B. bench:
28kg 2x6 - 1x7

Flat D.B. bench: -mm...my mind was not with the iron..
28kg 1x4!? -1x6 -1x5

C.G.B.P.:
54kg 1x6 - 2x5

Weighted dips:
+16kg 2x6 - 1x7

Leg day:

Squats:
70kg 2x6 - 1x9

Straight leg deadlifts:
65kg 2x6 - 1x10

Front squats:
55kg 2x6 - 1x7

Hypers:
+10kg 2x6 - 1x12

Leg extensions:
60kg 2x6 - 1x12

Shoulders, calves & abs:

Military press:
46kg 3x6

Standing B.B. Calf raises:
100kg 2x6 - 1x20

Upright B.B. rows:
42kg 2x6 - 1x8

Rear delt rows (B.B.):
48kg 2x6 - 1x9

B.B. shrugs:
70kg 2x6 - 1x12

Abs: dragonfly's:
2x6 - 1x9