Vegan Bodybuilding & Fitness

I finally got my new computer, my new apartment and my new gym membership (24/7 ) so I guess it's time to do a log.
Lately I've been slacking a lot, I found it hard to get motivated and my food habits has become a joke. But now it's time to flip the tables or something.

All the weights I write in this log are in kilograms

Sunday 30/9 Biceps, light back, light calves and rear delts

Barbell row, sup grip
60x9
60x9
60x9

Standing bent-over rear delt raises
13x8
13x8
13x8

Seated calf raises
60x10
60x10
60x11

Cable pull down, sup grip
70x8
85x5
85x4

Alternating dumbell curls
19x8
19x8
19x8

Some cable cross excersise for rear delts
15x8
15x8
15x7

Usually I aim to do 4-6 reps but I'm just trying to start slow, I also do everything really strict.
Please comment and give me tips and help me with motivation.

_________________

Regardless of your goals(strength or size) I think you really need more sets that that. Three sets is fine per series but not per body part.

I know what you mean. The thing is my split is pretty unusual, I train every muscle on my body twice a week. Once "light" (few excersises) and once "hard" (more excersises).
The split looks like this:

Day 1: Hard triceps, front n' mid delts, light chest and legs
Day 2: Hard biceps, rear delts, light calves, back
Rest
Day 3: Hard chest, legs, light triceps, front n' mid delts7
Day 4: Hard back, calves, light biceps, rear delts
Rest
Start over

Abs I do when I feel like it and sometimes I just do legs once a week on a separate day. If you should count the number of sets totally for every muscle group per week I would probably have a higher number than most people.

_________________

Tuesday 2/10 Chest, light triceps

Incline dumbbell press
30x5
30x4
30x4

Dumbbell bench press
28x7
28x6
28x6

Machine incline press
60x8
60x8
60x7

Cable pushdowns
Just did some to get the last energy out, high rep.

Dumbbell flies
Same as pushdowns

_________________

Wednesday 3/10 Back, light biceps, rear delts and some abs

Dumbbell rows
36x7
36x6
36x6

Leg raises

Lat pulldowns
70x9
75x5
70x7

Crunches

Cable rows
55x7
55x7
55x6

Machine rows
80x10
80x9
80x10

Decent workout but I still haven't managed to find the old me yet, guess it takes time.

_________________

Thursday 5/10 Legs and abs

The only squatrack was occupied so I used the smith for the first time, acctually felt really good. I haven't done any leg work in a while so I took it easy.

Smith squats
70x10
80x4
70x9

Leg raises

Tried the leg press for the first time at the new gym, it was kind of weird, you kind of add weight to your own bodyweight.

Leg press
bw+100x8
bw+100x8

Crunches

the session was okay I guess. but the training wasn't planned so didn't really have any expectations.

_________________

I used to only use the rack but now only use the smith. I have to be very careful about form, but I take my squats to total failure (can't get back up), so I feel better being able to flip the bar where I am stuck rather than drop down to the safety (altough I still set the safety). I prefer it over a spotter ..... I hate to be touched

_________________
I tell people I'm too stupid to know what's impossible. I have ridiculously large dreams, and half the time they come true.

haha, yeah it's true. I like the smith for the same reason, although i don't mind being touched

_________________

Friday 6/10 Triceps, rear n' mid delts, light chest and some abs

Narrow grip bench press
70x7
70x5
70x4

Incline dumbbell press
30x4
30x4
30x2F my friend made a funny joke, goddamn him

Smith machine press
50x8
55x3 Don't know what it was but couldn't lift it
50x8

Cable pushdowns
3 sets

Lateral side raises
14x7
14x7
14x8

Crunches

We found a big boxing bag on the upper floor at the gym and some other fun stuff so we did som boxing and sit-ups. Good times, wide smiles

_________________

Saturday 6/10 Biceps, rear delts, light back calves and abs

Barbell row, sup grip
65x9
65x8
70x4

Sitting calf raises

Reverse grip pull-downs
90x4
90x4
90x4

Crunches

Bent over side lateral raises
13x9
13x8
13x8

Alternating dumbbell curls
20x6
20x6
20x6

Some rear delt excersise

good quick session

_________________

Sunday 7/10 Legs n' abs

Smith squats
70x8
70x8
70x8

Leg raises

Legpress couldn't count the reps
Bw+100
Bw+100
Bw+100

Crunches

Ab wheel rollout

I also did some boxing stuff too. The next time I train legs I will add more excersises, but my legs are weird, they get tired too fast

_________________

okay i added some excersises now that i'm back on track and it felt great. now it's just my diet that i have to work on. I've been to the gym the last 6 days i think and i'm so siked.
This was the first time in the new gym when i didn't train with my friend, he's in london so i'll have to go it alone for a few days

Sunday 8/10 Triceps, front n' mid delts, light chest

This was the first time in the new gym when i didn't train with my friend, he's in london so i

Narrow grip bench Hate doing this alone
70x4
70x4
70x4

Incline dumbbell press
30x4
30x4
30x4

Smith machine press
50x7
50x7
50x7

Dips
BWx12
BWx12
BWx10

Side lateral raises
15x7
15x8
15x7

Pushdowns
don't remember weight or reps

Dumbbell overhead press
Don't remember weight or reps

Upright barbell row
Don't remember

Awesome

_________________

those narrow grips benches are scary alone man


looks good though man,

keep it up

scary as hell =)

Tuesday 9/10 Biceps, back, calves, abs, rear delts

Barbell row, sup grip
70x6
70x4
70x4

Reverse grip pulldown
90x4
90x4
90x4
These are really annoying because I feel I have the strenght to do 1 or maybe 2 more but my grip keeps slipping.

Bent over side lateral raises
14x7
14x7
14x7

Alternating dumbbell curls
20x8
22x6
22x5

Here I kind of lost it, I have to get a training journal to have at the gym. Did three sets of everything

Sitting calf raise

Cable excersise for rear delts

Standing calf raise

Leg lifts

Barbell curls

Crunches

Some kind of cable curl thingy I never tried before, felt great

Machine rows
95x8
95x8
95x8

Great session!

_________________

Thursday 11/10 Chest, Front delts, Triceps

Incline dumbbell chest press
32x4 PB, never tried 32 before
32x3
30x5

Dumbbell benchpress
30x5
30x4
30x4

Incline machine chest press
70x4
70x5 F on sixth
70x5

Dips
BWx12
BWx10
BWx10

Cable cross-overs

Crucnhes

Pushdowns

Dumbbell flies

Pretty good session but I have to do better in the dumbbell bench press

_________________