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.

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

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

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

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.

Your in great shape Buddy!

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

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!

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*

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!