Vegan Bodybuilding & Fitness

sorry, i wanted to add a smiley haha.....

If you can do 2 at the moment, instead of doing 2 in your workout, do more. If the second one is very difficult, reaching muscle failure, do 3 or 4 sets of 1 rep. If you can, do two sets of 2 reps. Try to improve

Good work so far! BEAT THE LOG!

thanks for your comment daywalker!
i had trouble understanding the first sentence, though
would be great if you could pm me in german

i'll try to improve, but those pullups are quite hard, especially at the end of the workout!

barbell bench press 22x8x2; 24,5x8x2 26x8x2 32x4x2 new personal best woohooo

today i just wanted to see how much i can bench, the day after tomorrow i'll continue with my regular routine. i guess tomorrow my arms and chest will sore like hell

stretching
barbell bench press 22x8x2; 27x8x2< 32x4x2
barbell bent over row 7x8x1 9,5x8x2
squats 22x8x2 27x8x1
3 pull-ups
stretching

i skipped the pushups and noticed that i can lift far heavier weights
is it a good idea to keep it like that?

Personally, I like to mix things up. For example, you could try doing pushups every other workout and focus on throwing up more weights on the days you skip pushups. Or do pushups at the beginning of the workout sometimes, and do them last other times. A lot of weightlifters don't even bother with pushups, but I like them because you can do them anywhere and there are so many variations (i.e. fingertip pushups, tricep pushups, ball pushups, one arm pushups, etc)

Nice work on increasing your max pullups!

pushups : 30
barbell military press: 9,5x8x2 12x8x2
deadlifts 22x8x2
pull-ups: 2
crunches: 10
stretching


bad day, bad day!

thanks for your comment will, i t hink i really should find something else to warm up...

crunches x 10
barbell bench press 22x8x1; 24,5x8x1; 27x8x1 29,5x8x1 32x4x1 tough
barbell bent over row 7x8x1 13x8x2 yeah awesome!
squats 22x8x2 27x8x1 i see stars when doing them
3 pull-ups Smile
stretching

hm my forearms still suck, so do my upper arms should i add some "curling-exercises" to my workout?
would working out each day make sense?

suggestions always are always welcome

stretching
crunches: 15
barbell military press: 9,5x8x2 12x8x2 14,5x8x1
deadlifts 22x8x2
pull-ups: 2 ARGH!
stretching

Working out every day works well for me. Although I'm always experimenting around a lot to get the best results. I've also tried working out only 1 or 2 times a week, and routines that go 3 to 4 times a week.

If you do want to try working out every day, you could do something like:

Day 1 - bench press
Day 2 - deadlift
Day 3 - pullups
Day 4 - crunches
Day 5 - shoulder press
Day 6 - squats
Day 7 - rows

And do as many reps of the exercise as you can that day (I usually do some AM sets right after waking up, and some PM sets not long before bedtime). That style of working out works for me, it might work for you. The only way to find out is to give it a try

thanks will!
i thought about it and i came to the following problem:
the good thing about working out every day is that you can split the respective exercises so you can concentrate on one or two exercises every day which allows you to increase the weights more (and use heavier weights) than with working out every second day. but that results in more muscle-ache so that it will influence you workout on the next day negatively. therefore you have to sort your exercises into legs/arms/shoulders etc.
i think that would work, but i'm not sure whether i posess enough "core strength" like daywalker said. remember, i'm still as skinny an average girl
oh well, i hope that text makes sense to you
good night!

Yeah I know what you mean. When I first started working out and my main goal was bulking I was working out 3 days a week: one day of push exercises (chest, shoulders), one day of pull (back, biceps), and one day of lower body (squats, deads, calves). This worked well for me in terms of gaining weight. The 7 day a week workout has been better for maintaining weight while gaining strength, endurance, and coordination.

Everyday workout will probably be too much considering your goal of gaining weight.
Every other day consistently is better. Don't split yet, do full body moves, only squats, deadlifts, bench and pull ups. Not more. 2 sets each. Not more. Try to do one rep more each workout, even if you need to do an extra set for that one rep.

Example:
Pull ups:
Monday: 2, 1
Wednesday: 2, 2
Friday: 2, 2, 1
Sunday: 3, 2
Tuesday: 3, 2, 1
Thursday: 3, 3
Saturday: 3, 3, 1
Monday: 4, 3

And don't forget to eat

Good luck,
Daywalker

okido, then i´ll better stick to my current routine, thanks for your comments will and daywalker! in the last weeks i could increase most weights clearly apart from the pull-ups which are my worst exercise at the moment - but i´m sure that will be history soon.