Vegan Bodybuilding & Fitness

Hello!

My introduction post can be found here:http://www.veganbodybuilding.com/phpBB2/viewtopic.php?f=2&t=16573

Training history: Started going to the gym serious again 2008 after 3 years of slacking.

Goal with Training, Get stronger and gain some size?

Height:180 cm
Weight: Around 84kg

Goal with diary: To log my progress.

Diet: Gluten free vegan 15% Protein 55% Carbs 30% Fat (My stomach doesn't like more protein)
Kcal: Around 2k kcal/day
Supplements: EAA protein at workout days, glutamin, Brutal FX preworkout and multivitamin tablets.
Training: Gym three times a week.

Since I'm about to catch a cold and didn't do my squat and deadlift workout today I will present my Monday workout as the first gym log.

weight kg x repetitions

Doing the rows and bench as supersets when I got the space for it in the gym.

Barbell Bent Over Row

Warmup

50kg x 10
60kg x 8
70kg x 6

Work

82,5kg x 6
92,5kg x 1
85kg x 6
95kg x 1
70kg x 15

Barbell Bench Press

Warmup

40kg x 10
60kg x 8
80kg x 6

Work

100kg x 6
115kg x 1
102,5kg x 5
117,5kg x 1
80kg x 12

Ab routine 5 different exercises straight sets.

HIIT on training cycle 16 min 30s intervals.

Got a cold on Thursday so I have basically been in the sofa all weekend. Started soft this morning 50min on the trainingcycle and will probably not hit the gym until Thursday since I have a lot in school. Checked my weight after the cardio and it was 83.6kg, pretty much the same weight as last Tuesday which means I didn't overeat this weekend.

Barbell Seated Shoulder Press (Behind Neck)

Warmup

20kg x 10
25g x 8
30kg x 6

Work

47,5kg x 6
57,5kg x 1
50kg x 6
60kg x 1
37,5kg x 15+

Chinups (Palms against me)

Warmup

Machine x 10
Machine x 8
Bw x 6

Work

bw + 15kg x 6
bw + 30kg x 1
bw + 17.5kg x 6
bw + 32,5kg x 1
bw x 10 (Pulldown maskin)

Abs

No HIIT today due to my recent cold.

Hey dude, I'm liking the weights. Your chin-ups are nice. I never do the chin-ups, only pull-ups but now I'm tempted to try.
Where do you work out?

Squat Front

Warmup

20kg x 10
40g x 8
60kg x 6

Work

70kg x 6
85kg x 1
72,5kg x 6
87,5kg x 1
55kg x 15

Deadlift

Warmup

80kg x 8
100kg x 6

Work

110kg x 6
125kg x 1
112,5kg x 6
127,5kg x 1
100kg x 10

Abs

No HIIT today due to laziness.

Comments: My deadlifts are pretty weak and I am taking it slow since I got a injury this autumn due to some faulty deadlifts. So now I am gonna take it real slow with the weights, I also hate to do it after squats.

Well I like chin-ups probably since pull-ups might be my weakest exercise on the upper body. I am rotating my training program every third week and in this one there was no pull-ups but it usually is.

Mostly I train at Sats in Vällingby but thinking about to change to fitness24seven since they are opening a new gym here and is alot cheaper.

1h badminton this morning and the lovely scale said 82.8kg.

Supersets today.

Barbell Bent Over Row

Warmup

50kg x 10
60kg x 8
70kg x 6

Work

85,0kg x 6
100kg x 1
87.5kg x 4 (Here my grip failed)
102,5kg x 0 (Grip fail)
75kg x 13 (Tired of the grip fail so I used straps )

Barbell Bench Press

Warmup

40kg x 10
60kg x 8
80kg x 6

Work

100kg x 6
115kg x 1
102,5kg x 6 (Success and this was todays goal)
117,5kg x 0 (Fail no excuses but I made it last time so probably not enough resting. )
80kg x 11

Ab routine 4 different exercises straight sets.

HIIT on training cycle 16 min 30s intervals.

Did put on to much weight on my 1rpms on the row otherwise a good workout. It was also to long between my lunch/breakfast and my training so I will adjust that. Last week with these workouts so next week will be a new ones.

When you say HIT do you mean HIIT or what is it?

Yeah it should be HIIT

That's hardcore dude, I used to do it and it's the most brutal shit I've ever done.

nice weights in here! keep it going!

Superset today

Barbell Seated Shoulder Press (Behind Neck)

Warmup

20kg x 10
30g x 8
35kg x 6

Work

50kg x 6
60kg x 1
52,5kg x 6
62,5kg x 1
40kg x 13

Chinups (Palms against me)

Warmup

Machine x 10
Machine x 8
Bw x 6

Work

bw + 17,5kg x 6
bw + 32,5kg x 1
bw + 20kg x 6
bw + 35kg x 1
bw x 11

Abs

No HIIT today due to I had to attend at a seminar right after the gym.

Comments: Had to stress through the workout today since I had a seminar that I had to attend to and therefore I did vertical shoulder and back workout instead of squats and dl. I will do them tomorrow when I have more time and no classes.

Squat Front

Warmup

20kg x 10
40g x 8
60kg x 6

Work

72,5kg x 6
87,5kg x 1
75kg x 6
90kg x 1
55kg x 15

Deadlift

Warmup

80kg x 8
100kg x 6

Work

112,5kg x 6
127,5kg x 1
115kg x 6
130kg x 1
100kg x 8

Abs

No HIIT today since my legs was fried and I was lazy

Comments: Last workout for this program, new program in next week and I will begin with Bench and deadlift. It will probably suck since I did dl today. I should have a week rest here but I will skip it since I away from training last week due to a cold. So looking forward to next week when squat and deadlift is not in the same workout and no 1rpms. Now the feeding freenzy starts I got 1500 kcal to eat under 5 hours gotta love that.