Vegan Bodybuilding & Fitness

Thanks Rob
I have to make my arms grow... it's my next primary target after the shows!
Along with getting stronger and bigger all round


Day 32:

Bench press: 100kg for 6, 4, 2 reps.
Incline bench flies: 26kg for 5, 5 reps.
Dips: 45kg for 3, 2, 2, 3 reps
Barbell press: 47,5kg for 8 reps
Upright row: 50kg for 4, 4 reps
Squats: 130kg for 4, 4, 4 reps.
Calves, standing: 130kg for 6, 6 reps, loaded stretching as always.
Abs: crunches and side crunches.
Rotator cuff: 5 sets in total each side.

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No one said it would be easy.

looking very good there alex

whilst your arms arent huge, they are a really good size, and ripped. i certainly wouldnt consider them a weak point.

if i am allowed to make constructive criticism, i would say your calfs are a little on the small side. other than that, you have got it set - great contest shape

jonathan

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Squat
Press
Eat
Repeat

Thanks for the feedback, Johnathan.
You're right with the calves. And of course you're always allowed to make constructive criticism!
I know my calves are among my weaknesses, but believe it or not, they have improved visibly since last year! Imagine how thin they were! I think the size of the calves is very much dependent on your genetics, even more than with most other muscle groups, because of their fibre profile. I met a guy in the gym who had amazing calves. big, shredded, everything. I asked him what he did, and he said: "I've never worked my calves, not even once. I only work my upper body. I don't work my legs, either. I don't do any other sports, no." No running, nothing!! That was really a shock for me.
I have found that my calves responded to heavy weights combined with high frequency and loaded stretching. They HAVE grown a little


Day 33

Chin-ups: 40kg for 3, 3, 3, 3 reps.
Barbell row: 105kg for 4, 4, 4 reps.
SL Deadlift: 145kg for 4, 4, 4 reps.
T-Bar: 95kg for 3, 3, 2 reps.
Incline bench Dumbell curls: 20kg for 4, 4 reps.
Barbell shrugs: 155kg for 5, 5 reps.
Pullovers: 55kg for 5, 5 reps.
Calves, seated: 130kg for 7, 8 reps.
Abs machine: 65kg for 6, 6 reps.


Day 34

Bench press: 105kg for 4, 2, 3, 3 reps. Was heavier than i thought
Incline bench flies: Dropped to 8 reps total to keep the volume moderate. 28kg for 4, 4 reps.
Dips: 50kg for 2 reps. Then, the beginning of the next set, my belt tore apart It was a 8 years old leather belt, the only leather item i still use. It had some cracks before, but the 50kg was apparnetly too much. I didn't buy a new one before because i'm short on money Now i have to. Anyway, after some grumbling and thinking, i strapped my belt tighter, so it was now VERY tight indeed, but it worked. Then i did 4 sets for 2 reps each.
Barbell press: 50kg for 4, 4 reps (15 seconds break only)
Upright row: 52, 5kg for 4, 5 reps
Squats: 135kg for 3, 3, 3, 3 very easy and cool reps
Calves, standing: 130kg for 6, 6 reps, loaded stretching as always.
Rotator cuff: 4 sets in total each side.
Abs: crunches and side crunches.

I'll be back here tomorrow

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No one said it would be easy.

Day 35

Chin-ups: 45kg for 2, 3, 2, 2, 2, 1 reps.
Barbell row: 107,5kg for 3, 3, 3, 3 reps.
SL Deadlift: 150kg for 3, 3, 3, 3 reps.
T-Bar: 105kg for 3, 3, 2 reps.
Incline bench Dumbell curls: 22kg for 3, 3, 2 reps.
Barbell shrugs: 160kg for 5, 5 reps.
Pullovers: 57,5kg for 4, 4, 2 reps.
Calves, seated: 140kg for 7, 6 reps.
Abs machine: 70kg for 4, 4, 4 reps.

Easy deadlifting Actually i did some involuntary deadlifts with 150 and 160kg when picking the bar off the ground on the SLDL and shrugs, because the power rack was occupied by a guy who barbell curled 25kg

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No one said it would be easy.

Day 36

Bench press: 110kg for 6x 2reps
Incline bench flies: 30kg for 4, 4 reps
Dips: 52,5kg for 1, 2, 1, 2, 1, 1, 1, 1 reps. The chain (without the belt) is leaving some marks on my sides, even when i wrap a towel around it.
Barbell press: 52,5kg for 4, 4 reps (15 seconds break only)
Upright row: 55kg for 5, 4 reps
Squats: 140kg for 3, 3, 3, 3 reps. The first two breaks were too long, because i had to save the life of some dude who tried to kill his intervertebral discs by doing extremely wrong deadlifts
Calves, standing: 140kg for 6, 6 reps, loaded stretching as always.
Abs: crunches and side crunches.
Rotator cuff: 4 sets in total each side.

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No one said it would be easy.

Your in great shape Buddy!

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FRUITARIAN FITNESS
The Fruitarian Lifestyle & Fitness Coach
www.fruitarianfitness.com

See, we knew you were part Super Hero!

what did he do exactly?

Thanks, big boy




Yeah, the part without the super powers!


Day 37

Chin-ups: 47,5kg for 6x 2 reps.
Barbell row: 110kg for 3, 3, 3, 3 reps. This is really the limit. I won't increase the next (last) workout.
SL Deadlift: 155kg for 3, 3, 3, 3 reps.
T-Bar: 105kg for 3, 3, 2 reps.
Incline bench Dumbell curls: 22kg for 3, 3, 2 reps.
Barbell shrugs: 165kg for 5, 5 reps.
Pullovers: 60kg for 3, 2 reps. This is also gonna stay next workout.
Calves, seated: 150kg for 7, 7 reps.
Abs machine: 70kg for 4, 4, 4 reps.

It was very heavy today, i didn't have much energy. Tomorrow last chest/squat day, friday last back day.

Monday starts the serious part

Did i mention i hate shaving

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No one said it would be easy.

Me too, but I have to do it a lot more often than you!
I can't believe how much weight you can lift. I'll bet just your pinky finger is bigger than my whole bicep!

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Standing on a hill in my mountain of dreams,
telling myself it's not as hard, hard, hard as it seems.

Hey, i have to shave my face, too!




*looks at his pinky finger*
*flexes his pinky finger*

Meggy, i sure hope you're wrong!
*rofl*

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No one said it would be easy.

i also wanna exercise, damn wrist! it kinda makes me feel depressed when i'm not able to!

yo, when and where is the competition? perhaps you mentioned it before but i was to lazy to read all 5 sites... and great numbers, 110 kg are heavy

Great work Alex.
I'm loving it in Bonn.
I have a great gym 200 metres from my apartment!
Mach's gut!

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http://www.youtube.com/jamesbakerschool