Vegan Bodybuilding & Fitness

Fri Mar 21: Rest

Sat Mar 22: I'll train more in the evening, just took some bench press in the morning when my father was visiting me. NEW PB! 90 kg! (~198,5lbs) A slow and clean lift, no hazzle.

on Sat Mar 22 I continued with bicep curls + push presses in the evening.

Sun Mar 23: Rest, too tired and some headache but lots of food, a huge amount of black eyed peas ect..

Mon Mar 24:

Back in action!

- Bench press, a bit longer sets @ 70 kg
- Deadlifts @ 110 kg, in the first set I took 10 reps which should mean a 1 rep max @ about 150 kg.
- Bent-over rows, 4 sets @ 50, 60, 70, 70 kg barbell
- Lateral raises 3 sets of 10-12 reps dumbbells
- Bicep curls 5 x 8-10 reps @ ~ 41 kg (90 lbs) curl bar
- Shoulder press 4 x 10-12 reps kettlebells

Now that I've destroyed most of my body I gotta have at least 3 lbs of food!

Tue Mar 25:

A really long day. Rest but had a superb eating day. I stuffed so much food in me. Evening weight 78,5 kg and that's highest ever.

Wed Mar 26

I got home after work & other stuff at 10 pm. Just hade some kettlebell action:

- Bicep curls 4 x 8 reps
- Bench press 3 x 20 reps
- Shoulder press 3 x 12-13 reps

I had no energy left after such a long day... oh I forgot, I also had 2 hours breakdance.

I was told today again that I've grown a lot. I love to hear it, you never get tired hearing something like that.

Thu Mar 27

- Deep squats, 10 + 3 x 8 reps. I'm learning it allright.
- Lateral raises 3 x 10 reps with dumbbells
- Bent-over rows 3 x 10-15 reps

I also ate loads of food, mostly black eyed peas, full grain pasta, chick beans and kidney beans. Tomorrow my legs and back will hurt as I really pushed the squats to the limit today but I don't mind. It's growing pain. I'm learning to like squats more and more as I get familiar with the technique.

Fri Mar 28

- Bench press @ 74 kg, dunno how many reps anymore :/
- Bicep curls with kettlebells, 3 or 4 x 8 reps one arm at a time.

Sat Mar 29

Rest.

Sun Mar 30

I got a good idea: I put my kettlebells between the plates in barbell so I could try new deadlift pb's. And I increased my pb in deadlift from 110 kg to 144 kg (~317 lbs). I think 150 kg should be still ok but 160 kg maybe not yet.

Anyway, 34 kg increase to pb in deadlift!

I'll take some bent-over barbell rows but I'll try to spare myself for total annihilation in a day or two.

And of course, huge amount of lentils, pumpkin seeds ect. to help me gain once again.

Mon Mar 31

- 2 hours breakdance, not too hard because we had a photo session. Hope I can get the pics some day...

I wrote an abstract of a scientific paper until 3 am last night so I had only ~ 5 hours of sleep. I was really tired, I'm going to bed soon. However, I did punish myself a bit:

- Bench press @ 78 kg. First 6 reps + 1 assisted, then 4 (+ 1), 4 (+1) and 3 reps. I lifted 80 kg for the first time in my life on 19. February so I'm making a decent progress here. I think 92kg shouldn't be that far away since that 78 kg felt really easy in the first set.
- Shoulder press with kettlebells, 3 sets.
- Bicep curls with a curl bar @ 100 lbs, 4 sets 6-8 reps.

For some reason I couldn't eat enormous amounts, a decent feeding frenzy but nothing compared to the best days. My body weight is really low, 77kg in the evening. Hope it's just dehydration or something like that. We'll see in a couple of days, but since I lift more than I've ever lifted, I'm not that worried that my bw progress isn't super fast.

I really tried to force feed myself but couldn't do it.

edit: I was just dehydrated. I drank a lot of water and felt much better instantly. Evening weight 78,8kg (~174 lbs).

Tue Apr 1

I got home at 9 pm. I chose to eat and rest. However, I was so eager to reach a certain milestone I just had to try it:

I strapped another 6 kg in the middle of my barbell so now I could finally try to deadlift 150kg. It was EASY! Tomorrow I'll squat a lot after teaching breakdance, I chose not to do squats today as I find it hard to do power moves with legs burning, sore and swollen.

Wed 2. Apr

A change in plans, for some reason keeping the barbell at squat position felt weird in my shoulder so I chose not to train that today. Instead I gave punishment to smaller muscles:

- 2 hours breakdance

- Lateral raises 3-4 sets ~ 7 reps ~ 26 lbs dumbbells
- Reverse bicep curls to work out my forearms 3 sets ~ 10-12 reps ~ 80lbs curl bar
- Bicep curls 3 sets ~ 10-12 reps ~ 80 lbs curl bar
- Bent-over rows 3 x 10-13 reps ~ 120 lbs curl bar

I already have some vein definition in my forearms:

Thu 3. Apr Rest

Fri 4. Apr

I was very very busy, I only took some bench presses. Wasn't the best train ever, best set 9 x 70kg.

Sat 5. Apr

- Some narrow grip bench presses, long sets with low weight, 50kg barbell.
- Bicep curls @ 48kg (106lbs). 4-7 reps, 4 sets, curl bar
- Bent-over row with curl bar 4 sets, best set ~ 10 reps @ 84kg (185lbs)

I had a little headache almost all day, so I didn't train more than that. I feel bad for not training my lower body properly for several days but I'll try to fix that today.

I think I ate&drank something like 5000 calories yesterday. All day, big plates, many of them. One of the best eating days I've had.

Sun 6. Apr

- Deep squats (finally): 10 x 50kg, 7 x 70kg, 7 x 70kg (after that my back felt a bit strange and I stopped since I cannot have a failure while training squats alone at home!)
- Deadlift: 3 sets @ 110kg
- Standing overhead expressions @ 54 lbs dumbbell, 3 sets ~ 10 reps.

Body weight in the evening 79,2 kg... that's 175 lbs! Yeah!!

Mon 7. Apr Only 2 hours breakdance.

Tue 8. Apr

- Bicep curls, dumbbells 20kg -> 4 sets per arm, sets of ~ 5
- Push press, kettlebells, 4 sets ~ 12 reps
- Bent-over barbell rows, 70kg 4 sets ~ 10 reps, barbell
- Standing overhead extensions 20kg 4 sets ~ 10 reps, dumbbell

Wed 9. Apr 2 hours breakdance

Thu 10. Apr

- Bench press, 50kg warmup and 4 sets @ 74kg
- Squats, long sets at 50kg
- Shoulder presses @ 20kg dumbbells, 4 sets per arm 5-8 reps
- Standing overhead extensions @ 20kg dumbbell
- Bicep curls 5 sets @ 45kg 5-6 reps
- Some sit-ups with 8kg plate

And another personal weight record, 79,5 kg evening weight!

Fri 11. - Sun 13 Apr Rest, I was out of town.

Mon 14. Apr

Back in action!

1 hour of breakdance (well, we took mostly hiphop but it's hard work anyway)

- Bench press, 54kg warmup then 4 x 82kg, 5 x 78kg, 6 x 78kg, 4 x 78kg (I worked out alone so I didn't push myself to the limit)
- Shoulder presses with 16kg kettlebells 3 sets ~ 10 reps
- Bicep curls 4 sets @ 20kg dumbbell 7 reps per set
- Bent-over barbell rows, long sets @ 50kg.

Now my creatine pause is over so I expect to reach 80kg soon!

dude, I always wanted to ask..... What's up with the breakdance? Could you give me a little more insight as far as to exactly what kind of moves you do? Have you been breakdancing for a while? Is it a class offered at you gym or do you go to a studio? Either way, that rocks man. The only dance I ever took up was Ballroom (foxtrot, waltz, tango). I've always dreamt of being able to whisk a girl around a floor at black tie affairs, preferably one that's mine and she''ll know how to as well. It's so classy.

But breakdancing, I would love to give it a shot just dunno how good I would be at it.

L&G, glad you asked.

I am a breakdance instructor in 2 dance schools regularly and in 1 dance school every now and then. My pupils are mainly young boys but there are some teenagers, also girls. We do a lot of freezes, power moves and footwork, so it's very hard and I'm usually exhausted after 2 hours...

I have to take some pictures to give an idea what I usually do. Nothing super special, since I'm not very flexible and I'm too tall for bboying but I do some proper moves anyway.

For example a couple of tommy flares, windmills, crickets and air turtles in a combo. I also do quite good au batidos and I'm working with 1990... I'll tell you more of everything later.

We've been taking some hiphop too, since I was a couple of years ago in national championships (not in the final top 6 but anyway participated) with a bunch of girls. I'm not that good inventing new hiphop routines though...

Go ahead and give a shot, there are great videos in youtube that helps you to get started. Try "How to breakdance" stuff.

Tue 15. Apr rest

Wed 16. Apr

First breakdance 2 hours.

I had my vegan friends here training with me. They backed me up so I tried new PB's. Great people, I love to train with them.

- Squat 50 -> 60 -> 70 -> 80 -> 90 -> 94 kg (new pb)

- Bench press warmup with 54, then 70, 82, 92 kg (new pb)

Then I trainined a bit:

- Incline bench 10 x 50kg, then 3 sets 7 x 66kg
- Shoulder press, kettlebells 3 sets ~ 10 reps
- Bent-over barbell row, long sets at ~ 46 kg

I'm very happy with my new pb's. I had a quiet period with no new pb's and now I nailed 2 at the same evening.