Vegan Bodybuilding & Fitness

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 Post subject: Jza's Journal
PostPosted: Fri Oct 21, 2005 7:03 pm 
now i'm completely new to lifting/working out etc but here is my program that i've just started

Day 1

  • Bench - 110lb
  • Lateral pull down - 120lb
  • Seated Row - 105lb
  • Dumb Incline press - 38lb each
  • Tricep pull down - 88lb
  • hammer curls - 22lb each
  • Dumb shoulder press - 27lb each


Day 2

  • Leg Press - 265lb
  • calf raises - 265lb
  • leg curls - 119lb
  • leg raises - 119lb

* all exercises are 3 sets of 12 reps. although oftenb the last set falls at 8-10 reps depending how i feel on the day

day 3 is a rest day (and sometimes i have day 4 is a rest day too.)
i start each session with a 1km jog to the gym, then 5 minutes sprint on a cycle machine to warm me up.
day 2 i do a series of crunches, reverse crunches and swiss ball exercises for my abs.

any suggestions?


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 Post subject: Re: Jza's Journal
PostPosted: Sat Oct 22, 2005 3:34 am 
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Elephant
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Joined: Tue Aug 02, 2005 3:38 pm
Posts: 1869
Location: Vegan Strength Cult, German HQ
Try it for a month and see where it gets you.
Write a log.

Jza wrote:
* all exercises are 3 sets of 12 reps. although oftenb the last set falls at 8-10 reps depending how i feel on the day

I'd do less sets for the arms, actually, i'd cut out the arm exercises completely.


Quote:
any suggestions?

Aim for an improvement every workout (in reps or weights). As you workout quite often with relative high volume, don't go to muscle failure.

Have fun!

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 Post subject:
PostPosted: Sat Oct 22, 2005 4:04 am 
yea, i was going to carry on with it for another few weeks before i try cutting down the reps to 4 sets of 7-8 reps with heavier weights

why do you say cut out the arm work? any stuff in particular i shouldn't be doing? bear in mind that i've already got an issue with my forearms fatigueing before i feel i get a decent workout for the chest/shoulder stuff.


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 Post subject:
PostPosted: Sat Oct 22, 2005 5:31 am 
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Elephant
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Joined: Tue Aug 02, 2005 3:38 pm
Posts: 1869
Location: Vegan Strength Cult, German HQ
Hey Jza,
maybe this helps:

viewtopic.php?t=487

Good luck,
Daywalker

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 Post subject:
PostPosted: Wed Oct 26, 2005 12:29 am 
cheers, that makes sense, but i think this early in the game i'll make gians fairly quickly with any semi-decent plan, so i'll stick with this one and when i start to slow down in my gains/get stagnant, i'll switch to something more like yours, to break the monotony.


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 Post subject:
PostPosted: Wed Oct 26, 2005 10:13 am 
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Elephant
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Joined: Wed Dec 31, 1969 7:00 pm
Posts: 1810
Location: florida
You're pushing a lot of weight for someone just starting out. Good work, I look forward to seeing your progress

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 Post subject:
PostPosted: Wed Oct 26, 2005 11:25 am 
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Elephant
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Joined: Fri Oct 07, 2005 10:11 pm
Posts: 1815
Location: Dallas
Hi there! have you figured out what type of body you want yet? research what type you want then train accordingly. :wink:

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 Post subject: Re: Jza's Journal
PostPosted: Wed Oct 26, 2005 4:16 pm 
update



Day 1

  • Bench - 121lb
  • Lateral pull down - 132lb
  • Seated Row - 120lb
  • Dumb Incline press - 38lb each
  • Tricep pull down - 88lb
  • hammer curls - 22lb each
  • Dumb shoulder press - 27lb each


Day 2

  • Leg Press - 308lb
  • calf raises - 308lb
  • leg curls - 119lb
  • leg raises - 119lb

* all exercises are 3 sets of 12 reps. although oftenb the last set falls at 8-10 reps depending how i feel on the day

day 3 is a rest day (and sometimes i have day 4 is a rest day too.)
i start each session with a 1km jog to the gym, then 5 minutes sprint on a cycle machine to warm me up.
day 2 i do a series of crunches, reverse crunches and swiss ball exercises for my abs.

any suggestions?[/quote]


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 Post subject:
PostPosted: Mon Nov 07, 2005 8:54 pm 
can't be fucked working out the metric/imperial. add an extra 22lb onto the leg press and an extra 10lb onto everything else.


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