Vegan Bodybuilding & Fitness

Wed, Oct 15 2008

After warming up I did 5 x 3 minutes of bag work.
Since this is the first time since a couple weeks I didn't kill myself.
After that I did a drill:

20 roundhouse kicks on each side
20 pushups
5 burpees

I did this drill twice (should have done it at least 5 times)

Twice is better than zero =). Hey welcome to vbbf! Good luck with the workouts.

Thx! Between rounds I usually take one minute rest, after 5 rounds I take 10 minutes while I do some stretching.
Sometimes I do up to three "sets" (15 rounds). Anyway next time will be a little tougher... and I'll get those drills too...

Damn, my post must have been deleted or I did something wrong.
I'll try again:

Th, Oct. 16

Routine A

DB Bench Press 55 lb. 3x 10 reps
Deadlift 135 lb. 3x 10 reps (still going easy on this one in fear of back pain)
Lat pull ups (narrow grip) 10 8 6 reps
Ab work

Feel free to comment and ask questions...

Yea, there is no need to go super heavy right off the bat, especially with the chance of injury being realistic. As well as bringing your progress to a complete halt!

I find doing a warm-up set with just the bar and collars (50lbs) for deadlifts and stiff legged lifts are ideal. It gives you a change to make sure your form is pristine; your legs are at just the right width, the bar is coming up to the right spot, your hips have the right range of motion, etc. I like the fact that my joints will pop and creak on the 50lbs verses the "real" load.

How do you do your lat pull ups? Bar across the door?

Roundhouse kicks? Are you into martial arts?

@ LocalBrada

That's what I'm thinking... I'm struggling with back pains. Its nothing serious, sometimes it just feels a little strange.
It could be that broken computer chair (I'm using a regular table chair now) or the deadlifting or other stuff. It feels okay now.
And this is the first time (since I started 10 days ago) I ever did barbell squats so I'd rather have the muscle dudes give me
pitying looks at the gym than mess myself up... I am improving though.
Doing squats as well as deadlifts (both 145 lb.) I do the empty bar to start off with, then add one 25 plate on both sides and do
2 warm up sets and after that I add another 2 25 plates and do my three work sets. So 3 warm up and 3 work sets.
I always warm up on the threadmill (usually 8 mph for about 5 minutes or less if I start sweating) and always wear a hoodie to stay warm
when lifting.

@ Gaia

No, I work out in the gym so they have wide grip pull up bars. I grip just outside the 2 bars holding the bar on the frame.
So a little more than shoulder width.

@ chariot

Yes, I went from Kung Fu to "classic" Kickboxing to Muay Thai Kickboxing, the latter I plan on continuing so I try to keep my endurance (my main goal in working out the last
years) the way it is...

Ok, today's routine:

Saturday, Oct. 18

Routine B

Squats 3x10 145
DB Bent Over Row 3x10 55
DB Military Press 3x10 45
Dips 3x10 Bodyweight(?)
Abwork 2 sets of leg raises, 2 sets of Russian Twists and 2 sets of side bends

Su, Oct. 19:

8 x 3 minutes of bagwork

I was gonna do 2 "sets" (five rounders) but after the eight round my shoulders were aching and since I want to hit the weights tomorrow again (I'm still a little sore from yesterday)
I wanna be good to go! Lifting comes first!

Lift on, brother!

^Thanx dude!

Mo, Oct. 20

Routine A

DB Bench Press 60 10,8,6
Deadlift 135 3x10
Lat pull ups 10, 8, 8
Leg lifts 10, 10, 8

For some reason it was pretty tough today... I had trouble keeping my grip doing deadlifts.
Guess I'll take it easy tomorrow, maybe a casual run but not more...

How is the back feeling, Danny? I actually started incorporating a bunch of high rep lower back exercises with moderate weight to help with my lower back. It seems to be doing the trick. I'll do like 18-20 rep bent over rows and t-bar lifts, just to get the lower back in proper form, position and tightening. It might be a nice warm up for you to do once in the gym.

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