Vegan Bodybuilding & Fitness

I should mention that my current training-program looks like this:
Mo, We, Fr: Weight Training
Tu, Th: Cardio
Sa, Su: relax

Yesterday I decided to extend(?) my cardio-workouts. So today I did 1h30min..

1h Cardio Crosstrainer, 7-9-11-9..., 14.85km, (total 800cals?)
30m Cardio Treadmill, 5.32km, start@6kmh; after 12min@11kmh, after 20min@10kmh, (total 400 cals)
Summa summarum 1200cals. That was fun! I try to keep this intensity..

Body Weight: 156.5lbs

I hope my body fat will burn away, extending my cardio-workouts..

12.3.
Bench Press: 8,6,5x60, 8x44
Bent Over Row: 3x10x82.6
Upright Row: 3x11x27.5
Lower Back: 3x10
Vertical LH Raise: 3x15/5
Assist. Pullup: 8@26.5, 3x9@42 (doing a wider range, so it's more harder)
Incline Bench Press: 10,8(?),5x44
Squat: 10x88, 8x99, 8x110
Lat. Circle: 8x17.6
Lat. Raise: 8x13
Biceps Curl: 3x10x27.5

Biceps Concentration Curl: 2x10x22
Shoulder Press Machine: 8x77, 7x55
Row Machine: 8x99, 2x10x77
Triceps Single: 7,9,7x13

Body Weight: 156.5lbs

I think I'll rest until monday, I've little muscle ache everywhere, so I think it's necessary. Love that, because it means process
I've to try to make the workouts a little bit more intensive and more progressive... i.e. i've sticked for 2-3 months with the 22lbs-weight for biceps... that's bullshit..

Last 3 days were resting, and I badly needed it..

Bench Press: 7,6,5x60, 5x44 (doesn't get better )
Bent Over Row: 3x10x82.6, 10x50
Upright Row: 3x8x33
Squat: 10x99, 8x110, 6x121
Incline Bench Press: 11x44, 2x5x50
Vertical LH Raise: 3x15/5
Assist. Pullup: 10,8@42, 10@57
Lat. Circle: 10x17.6
Lat. Raise: 8,6x13.2
Biceps Curl: 3x10x27.5
Lower Back: 3x10

Triceps Single: 7x15.4

Body Weight: 157.2lbs

Today I had less motivation, it's such a slow progress... but I'm looking forward to cardio tomorrow...

100min Cardio today. yeah, it was great!

1h Crosstrainer: 7-9-11-9-... 16.58km, 751kcal (total 800)
40min Treadmill: first 10min Warm-Up from 7kmh->11kmh... then between 9-10kmh, 500kcal?

I was very tired after this cardio workout, but i love it
And no probs with my joints... until now

Body Weight: 155.9lbs

Any particular joint bothering you? Just inflammation or is there popping and creaking?

_________________
"Eating should be seen as a ritual of health."
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18.3.
I decided to change my routine and use a A-B-A, B-A-B training. I had the feeling that I can't hit all the muscles as hard as I want to...

Butterfly Mach.: 20x55, 10x55
Bench Press: 7x60, 5x60; 10,8x44
Upright Row: 10x27.5, 2x10x33; 2x8x38.5
Vertical LH-Raise: 3x15/5 (hard today)
Assist. Incline Bench Press: 9x44, 2x5x44
Butterfly Mach.: 2x10x77, 10x55
Shoulder Press Mach.: 10x55
Vertical Chest Press: 10x55, 2x10x71.6, 8x66
Biceps Curl: 10x27.5, 6x33(+4x27.5), 2x12x27.5
Rotary Torso: 2x20x123, 2x20x143
Triceps Single: 2x7x15.4, 13x11, 10x11
DB Shoulder Press: 2x10x17.6
Concentration Curls: 15x22
Abd. Crunches Mach.: 20x55, 20x66, 20x55
(Frontal Raise: 10x22)

Body Weight: 156.7lbs

looks like it was a lot of work... and yes, it was

1h Crosstrainer, 16.16km, 745kcal (total 800), 9-11-9-7-...
20min jog @10kmh, 2.8km? + 10 warmup + 5 cooldown...

Body Weight: 156.7lbs

i got knee pain while joggin again i think it will hurt for 1-2 weeks..... hate itthis shit is creaking

i like that. but still a lot of excercises there. why don't you simply concentrate on a few basics?

and for the knee pain: try the crosstrainer. it shouldn't be that harmful for your joints.

_________________
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

i do the basics as good as i can, but if i don't do the other stuff, i feel under-worked


that's what i did the last half year... a little change would be nice


Bent Over Row: (2x10x33), 10,10,8x77, (2x10x33)
Assist. Squats: (2x10x66), 12x99, 10x110, 8x121, (12x66)
Vertical LH Raise: 3x15/5
Assist. Pullups: 10@57, 8@42, 10@57
Lat. Circle: 10x17.6
Lat. Raise: 8x15.4, 3x8x13.2
Rotary Torso: 2x20x123, 2x20x143
Row Mach: 10x88, 8x93.7, 6x98.6
Lat. Pulldown: (10x77), 10,6x110

Body Weight: 154.98lbs

loosing weight, and my abdominals come to the fore little by little i like my new outlines there

24.3.

1h Cardio Crosstrainer, 9-11-9-7-9..., 16.82km, 768 kcal(total 800)
40min? Cardio Treadmill, 5.8km, 20?min@11kmh, 480 kcal (total 500)

Body Weight: 155.2lbs

26.3.

Bench Press: 10x44, 8x50, 6x55
Upright Row: 12x33, 8x38.5, 6x44
Incline Bench Press: 10x44, 2x6x48.5
Vert. LH-Raise: 3x15/5
Biceps Curl: 3x12x27.5
Vertical Chest Press: 10x77 (fast), 2x10x99
Rotary Torso: 2x20x121,143
Cable Triceps: 10x41, 2x10x35.8
Chest Press Mach.: 10x55, 2x10x77
Abd. Crunches: 20x55, 17x66, 2x10x55
Biceps Concentration Curl: 12,10x22 (superslow)
DB Tric Ext. Single: 7x15.4
DB Tric Ext. both: 17x22 superslow

Body Weight: 155.6lbs

28.3.

30m Cardio Crosstrainer, then they kicked me off

Body Weight: 158.7lbs

29.3.
65min Cardio Crosstrainer, 17.31km, 782kcal (total 800), 7-9-7-9..
60min Cardio Treadmill, 8.2km, 620 kcal (total 700), 20m@9.5kmh, 20m@10kmh

Body Weight: 156.96lbs

31.3.
Bench Press: (15x44), 6x60
Bent Over Row: (20x44), 11x70
Upright Row: (10x22), 9x38.5
Vert. LH-Raise: 2x15/5
Assist. Pullup: 10@57, 10@42
Assist. Squat: (2x66) -> knee ache
Rotary Torso: (2x10x77), 2x20x154

Body Weight: 156lbs

1.4.
65min Cardio Crosstrainer, 797 kcal, 18.2km, 7-9-7-9..
55min Cardio Treadmill, 20m@9.5kmh, 20m@10kmh, 535kcal

Body Weight: 156,5lbs