Vegan Bodybuilding & Fitness

I love it that you are doing full squats!
Never settle for less

before i started working out in a gym i did weightlifting in a club so i never did any other forms of squats than full ones. i just ignored my legs for almost two years in the gym.

Day 14!

Back:

Cable Rear Pulldown
30x20, 40x20, 45x15, 68x9, 73x6, 73x6, 73x6
Cable Close Grip Pulldown
68x8, 68x8, 68x7, 68x7
Barbell Bent-over Row
20x20, 40x15, 60x10, 65x7, 65x8, 65x8, 70x6
Lever Bent-over Row (Close Grip)
20x15, 40x10, 55x7, 55x6, 55x6, 55x6
Weighted 45° Hyperextension
(BWx15,) 20x15, 20x15

Day 15!

Chest:

Barbell Bench Press
20x20, 40x10, 60x5, 75x6, 75x6, 75x5, 75x5
Barbell Incline Bench Press
40x10, 50x8, 55x6, 55x6, 55x6, 55x6
Dips
BWx12, BWx10, BWx10
Dumbbell Fly
10x10, 10x8m 10x8 - superset with 5s

Abs
Weighted Leg Raises
5x20, 5x15, 5x15, 5x12 (all sets supersetted with BW)

Day 16!

Shoulders:

Barbell Shoulder Press
20x20, 30x10, 40x10, 50x3, 45x5, 45x4
Barbell Upright Row
20x15, 30x10, 40x8, 42,5x6, 42,5x6, 42,5x6
Lying Dumbbell Lateral Raise
8x12, 9x10, 9x10, 9x8, 9x8
Dumbbell Front Raise
10x20, 10x20, 7,5x20 (supersetted all sets with 5kg dumbbells)

Abs:

Crunches supersetted with Leg Raises

Day 17!

Arms:

Skull Crusher supersetted with Close Grip Bench Press
20x15, 20x10, 32,5x7, 30x7, 30x6, 30x6
Dumbbell Kickbacks
7,5x15, 10x12, 10x12, 10x12

Barbell Curls
20x15, 20x10, 35x9, 35x7, 35x7, 35x5
Dumbbell Concentration Curls
12,5x8, 12,5x8, 12,5x8, 12,5x8, 7,5x8

how is the weight coming along?
Great session. I'm doing arms tomorrow. I'm siked

gaining slow but at least something. i'm at 74kg now. i think i will increase the calorie intake once more.

arm work outs are the best, love 'em.

awesome dude. go go go

have been in a hurry the last two days.

Day 18!

Legs:

Barbell Full Squats
20x20, 40x10, 60x5, 70x3, 80x5, 80x4, 80x3, 60x10
Lever 45° Leg Press
80x8, 120x8, 140x6, 140x6, 140x6
Lever Lying Leg Curls
22,5x15, 42,5x6, 57,5x9, 62,5x6, 62,5x5
Lever 45° Calf Press
120x20, 120x15, 120x15
Lever Seated Calf Raise
42,2x15, 57,2x15, 62,2x12, 62,2x12, 62,2x12

Day 19!

Back:

Cable Rear Pulldown
30x15, 50x10, 73x8, 73x7, 73x7, 73x6
Cable Close Grip Pulldown
68x9, 68x6, 68x8, 68x8
Barbell Bent-over Row
60x10, 65x6, 65x6
Lever Bent-over Row (Close Grip)
20x15, 40x10, 55x8, 55x7, 55x7, 55x6

Day 20!

Chest:

Barbell Bench Press
20x20, 40x10, 60x5, 75x6, 75x7, 75x5, 75x5, 50x12
Barbell Incline Bench Press
20x15, 40x10, 50x5, 60x6, 60x7, 60x5, 60x5
Dips
BWx12, BWx12, BWx12
Dumbbell Fly
10x9, 10x10, 10x10 - superset with 5s

Abs

Crunches

Day 21!

Shoulders:

Barbell Shoulder Press
20x20, 30x10, 40x10, 45x7, 45x6, 45x6
Barbell Upright Row
20x15, 30x10, 40x10, 42,5x8, 42,5x6, 42,5x6
Lying Dumbbell Lateral Raise
7,5x10, 10x7, 10x6, 10x6, 10x6
Dumbbell Front Raise
10x20, 10x20, 7,5x20 (supersetted all sets with 5kg dumbbells)

Abs:

Crunches
Leg Raises

Day 22!

Arms:

Skull Crusher
20x15, 20x10, 30x8, 30x8, 30x8, 30x8
Dumbbell Kickbacks
7,5x10, 10x12, 10x12, 10x12

Barbell Curls
20x10, 30x6, 35x10, 37,5x6, 37,5x5, 37,5x5
Dumbbell Concentration Curls
12,5x8, 12,5x8, 12,5x8, 10x8

Day 23!

Legs:

Barbell Full Squats
20x15, 40x8, 60x5, 80x5, 70x6, 70x6, 70x6
Lever 45° Leg Press
80x10, 120x6, 140x6, 140x6, 140x6
Lever Lying Leg Curls
22,5x10, 42,5x6, 62,5x8, 62,5x6, 62,5x6
Lever 45° Calf Press
120x17, 120x15, 120x16
Lever Seated Calf Raise
57,2x15, 67,2x13, 67,2x12, 67,2x10

Abs:

Crunches

your squats are not moving forward, what's up? do you want to talk about it? share a hot cup of cocoa and chit chat about our feelings?
DUDE! GET FUCKING HUGE! nuff said

to be honest i wasn't satisfied with the form of my squatting at the higher weight. so i went down with it and concentrated on the right movement. but i'm making progress with all other excercises i think. so i'm ok with that.
i also found out that i did the bent-over rows not right. so my weights are looking a bit weak there now but it's because i do the excercise now in the correct, more difficult, way.

Day 24!

Back:

Cable Rear Pulldown
30x15, 50x10, 73x8, 73x8, 73x7, 73x6
Cable Close Grip Pulldown
68x10, 73x7, 73x6, 73x6
Barbell Bent-over Row
20x12, 60x10, 65x6, 65x7, 65x6
Lever Bent-over Row (Close Grip)
40x10, 55x6, 50x7, 50x7, 50x6