Vegan Bodybuilding & Fitness

Sat, Dec. 20

Routine B

DB Lunges 30 (3x10)
DB Mil Press 60 (6,8,X)
T Bar Row 70 (3x10)
Dips

I was late, the gym closes at 4 PM weekends so I didn't do any abwork...
On my 3rd set MP my stabilizers failed me, I wasn't as concentrated as should have been and the dumbbells came down sideways... the first time lifting I had this feeling of being sort of in a daze... awesome...

Sun, Dec. 21

Core

Because of my lack of corework the day before I decided to go to the gym and work on my abs...
So I did Russian Twists, DB pushups, leg raises and side bends. My abs are sore and that happens very seldom.
I'm thinking about making a dedicated core day a regular thing.

Mon, Dec. 22

Routine A

Incline DBBP 55 (8,10,7)
Deadlift 185 (3x8)
Pullovers 65 (3x10)
Lat pull ups (3x10)
DB Bi Curl (3x10)

On my first bench set I took a 60 pound dumbbell in my right hand by mistake...
So I've been busy the last days... my girlfriend is coming to visit me (actually she should be here now, but she got delayed and will hopefully be here tomorrow morning). She's finished with her internship in DC so she's going back to Germany afterwards. This isn't going to keep me from working out though but I probably will take it easy the next couple days...
Got some Holiday stuff going on here too. Feeling pretty good about everything, I hope my bench will increase now...

Sat, Dec. 27

Routine B

DB Lunges 35 (3x10)
DBMP 60 (8,8,7)
T Bar Row 80 (3x10)
Dips (3x10)
Triceps 55 (3x10)

Sa, Jan. 03

Routine B

Lunges 40 (3x10)
Military Press 60 (8,8,6)
T Bar Row 90 (3x10)
Dips (3x10)
Skullcrusher 50 (3x10)

Mo, Jan. 5

Routine A

IDBBP 55 (9,9,10)
Deadlift 185 (10,9,9)
Pullovers 70 (3x10)
Lat Pullups (3x10)
DB Curls 35 (3x10)

So my girlfriend who was visiting me for three weeks left again, I'm pretty down, and I started college.
I hope that counts as an excuse for not working out for one and a half weeks...
Anyway college and working out will keep me busy and the troubles away, I'm pretty happy about this.
Enough crying here's what I was doing the last three days.

Sat, Jan 17

Routine B

Lunges 45 (3x10)
Military Press 60 (9,9,8)
T Bar Row 135 (3x10)
Dips (3x10)
Skullcrusher 60 (3x10)

Sun, Jan 18

Core Day

3 sets of Russian Twists
3 sets of side bends on Roman Chair with a 70 pound dumbbell
3 sets of hanging leg raises
3 sets of supported leg raises (in that power tower type thing)

Mon, Jan 19

Routine A

IDBBP 55 (3x10)
Deadlift 185 (3x10)
Pullover 70 (9,9,8)
DB Curls 35 (3x10)

No latwork today since they were aching today, maybe from the hanging leg raises)...

I forgot to add I'm at about 170 pounds with 13% body fat according to that game boy I had to hold at the gym.
I don't know how accurate those suckers are but I hope they can tell if you're making progress in cutting fat.
It'll still be a while till I start cutting but I'm thinking about it more and more...

We, Jan 21

Routine B

Military Press 60 (10,10,9)
Lunges 50 (3x10)
T Bar Row 160 (3x10)
Dips (3x10)
Skullcrusher 60 (3x10)


Fr, Jan 23

Routine A

ICBP 60 (8,7,7)
Deadlift 205 (7,7,5)
Lat Pullups 3x10
Pullovers 70 (3x10)
DB Curls 35 (10,x,x)

Su, Jan 25

Routine B

DBMP 60 (3x10) YAY!!!!
Lunges 55 (3x10)
T Bar Row 180 (3x10)
Dips 3x10
Skullcrusher 70 (10,10,9)

Su, Jan 28

Routine A

ICBP 60 (3x8)
Deadlift 205 (8,5,6)
Lat Pullups 3x10
Pullovers 80 (x,x,x)
DB Curls 40 (x,x,x)

I've had problems lately getting enough sleep. I got to get up early (at 6) on Mo, We, Fr (for college), the other days I don't. I aim for seven hours of sleep (I mean sleep, not laying in bed) but some days I've barely gotten four.

I did a couple changes to my program... the arm exercises have been added to the core routine, making way for some other exercises to hit certain muscles more (like legs, chest, delt and trap) since I think my arms are small in proportion...

Here it is...

Routine A
Incline Bench Press
Bench Press
Deadlift
Lat Pull ups
Dips

Routine B
DB Military Press
Squats
Lunges
Lateral Raises
Shrugs

Routine C
Russian Twists
Sidebends
Leg Raises
Biceps extension
DB Curls
EZ Bar Curls

I'll start with Routine C today... see you later.

Fr, Jan 30 Routine B

Russian Twists 20 (3x10)
Sidebends 70 (3x10)
Leg Raises 5x10
Skullcrusher 70 (3x10)
DB Curls 40 (10,8,9)
EZ Curls xx

Sa, Jan 31 Routine C

DBMP 65 (8,8,9)
Squats 135 (3x10) RIGHT FORM THIS TIME!
Lunges 60 (3x10)
Lateral Raises 20 (10,9,7)
Shrugs 90 (3x10)

We, Feb 4 Routine A

ICBP 60 (8,8,10)
Bench Press 90 (3x10) SMITH MACHINE, LOWEST PART OF ROM
T Bar Row 180 (3x10)
Lat Pullups 3x10
Dips

Th, Feb 5 Routine B

Russian Twists 20 (3x10)
Side Bends 70 (3x10)
Leg Raise 6 sets
DB Curl 40 (10,10,8)
EZ Curl 60 (3x10)
Skullcrusher 80 (8,7,x)

Feb 6, Routine C

DBMP 65 (9,9,10)
Squats 155 (6,8,8)
Lunges 65 (3x10)
Lateral Raise 20 (10,8,7)
Shrugs 100 (3x10)

Feb 8, Routine A

IDBBP 60 (7,8,8) STEEPER INCLINE THAN BEFORE!
BP 110 (8,6,6) SMITH MACHINE LOW ROM!
Deadllift 205 (9,9,8)
T Bar Row 135 (3x10)
Dips (2x10)

Feb 10, Routine B SHITTY DAY #1

Russian Twists 20 (3x10)
Side Bends 70 (3x10)
Leg Raises (3x10)
DB Curls (10,10,8)

Feb 14, Routine C SHITTY DAY #2

DBMP (9,10,8)
Squats 155 (8,6,6)
Lateral Raise 20 (3x10)
Shrugs 100 (3x10)

I see that your numbers are increasing week after week for most exercises, keep it up ! That's a good idea, and you can also do a few sets of ab exercises between each set of other muscle group.

Yeah, it's the routine I do between the other 2. Also some isolation biceps and triceps (which I hardly use for bench press and dips, almost all chest and shoulders for these) so I can do 3 days a row...

Feb 16, Routine A

IDBBP 60 (3x8)
SMBP 110 (8,8,7)
Deadlift 205 (10,10,7)
T Bar Row 135 (3x10)
Dips (9,9,10)

Feb 17, Routine B

Russian Twists 20 (3x10)
Side Bends 70 (3x10)
Leg Raises
DB Curls 40 (10,10,8)
Para Pullups (10,10,9)
Skullcrusher 80 (8,7,7)

Feb 19, Routine C

DBMP 65 (3x10)
Squats 155 (10,10,9)
Lunges 70 (3x10)
Lateral Raise 20 (3x10)
Shrugs 80 (3x10)

GOING HEAVY: All compounds 5 rep maximum

Feb 24, Routine A

ICDB 65 (3x5)
SMBP 155 (3x4)
Deadlift 225 (5,4,5)
Bent Over Row 70 (3x5)
Wide Pullups -20 (3x5)
Dips (3x5)

Feb 25, Routine B

Russian Twists (3x10)
Side Bends 75 (3x10)
Leg Raises (5x10)
DB Curl 40 (3x10)
Para Pullups (3x10)

Feb 26, Routine C

DBMP 65 (9,8)
SMMP 110 (3x5)
Squats 175 (3x5)
Lunges 85 (3x5)
Lat Raise 20 (10,10,8)
Shrugs 80 (3x10)

Feb 28, Routine A

DBBP 70 (5,3,4)
ISMBP 90 (5,5,4)
Deadlift 225 (5,4)
BOR 75 (3x5)

March 1, Routine B

Skullcrusher 80 (9,9,7)
Dips (7,7,5)
DB Curls 40 (3x10)
Para Pullups (10,8,10)
Russian Twists 20 (3x10)
Side Bends 75 (3x10)
Leg Raises (5x10)

March 7, Routine C

DBMP 65 (3x10)
SMMP 120 (3x5)
Squats 185 (3x5)
Lunges 85 (3x5)
Lat Raise 20 (10,10,9)
Shrugs 85 (3x10)

March 10, Routine A

DBBP 70 (5,4,4)
SMBP 90 (3x5)
Deadlift 225 (3x5)
BOR 80 (3x5)
Lat Pullups (3x5)

Great to see you're still at it, Danny. Those 80 and 85 shrugs you're doing are 80-85lb dumbs or 80-85lb bar? Keep at it chief!

Hi Brada, Boy I've bee slacking at writing my progress down in here... I use DB for shrugs. I'm at 90 lbs per dumbbell now...

I hurt my shoulder so that for a month now I haven't been able to bench press, shoulder press or do dips. For this reason I have split Routine B and added it to Routine A and C.

March 12, B

DB Curls 40 (3x10)
Para Pullups (3x10)
EZ Triceps Extension 80 (8,8,6)
Dips (10,10,7)
Russian Twists 20 (3x10)
Side Bends 75 (3x10)
Leg Raises 2x10

Kick ass that you're at 90s. I'm at up to 115lbs without straps, but I can only get in about 6 before my offhand starts to fail. I could go heavier, but I need to work on grip strength so I'm ditching the straps.

Glad to hear that you're just neglecting the blog and not the workout.

Yeah, my off hand gets in my way too when doing deadlifts. I use the reverse grip (palm facing away) on this side. It works better, sometimes I still have to set the bar down early.

I'm keeping a log in a million scrap papers, I just have to write it down here. Let's see what I can reconstruct.

March 14/B

DBMP 70 none (didn't get weights up to starting position)
SMMP (Smith Machine Military Press) 130 (without bar) 5,3,6
Squats 185 (3x4)
Lunges 85 (2x5)
Lat Raise 20 (3x10)
Shrugs (85) unknown

March 16/A

DBBP 70 (5,5,4)
SMBP 110 (3x3)
Deadlift 225 (3x5)
BOR 85 (3x5)
Lat Pullups 3x5

March 17/B

DB Curls 40 (3x10)
Para Pullups (10,10,9)
EZ Tri. Extension 80 (10,8,8)
Dips (3x10)
Russian Twists 20 (3x10)
Side Bends 75 (2x10)
Leg Raises

Mar 19/C

DBMP 65 (5,4,4)
SMBP 110 (3x5)
Squats 185 (3x5)
Lunges 85 (2x5)
Lat Raise 20 (3x10)
Shrugs 85 (3x10)

Mar 21/A

SHOULDER GOT HURT!
Deadlift 225 (3x6)
Lat Pullups (3x8)
BOR 95 (3x6)

Mar 24

DB Curl 45 (8,7,7)
EZ Curl 80 (8,7,6)
Triceps 80 (10)

SHOULDER HURT AGAIN!

ALL BENCH PRESS AND SHOULDER PRESS EXERCISES LEFT OUT! ROUTINE B SPLIT UP AND ADDED TO A AND C!

Mar 31 Routine A/B

Deadlift 225 (6,6,4)
BOR 85 (3x5)
DB Curls 45 (8,7,7)
EZ Curls 80 (10,8,7)
Triceps 80 (8,10,7)

April 2 B/C

Squats 185 (3x6)
RusTw 20 (3x10)
Side Bends 75 (3x10)
Leg Raises
Lat Raise 25 (10,7,7)
Shrugs 85 (3x10)

April XX A/B

Deadlift 225 (3x6)
BOR 85 (3x5)
DB Curls 45 (9,9,8)
EZ Curls 80 (8,9,9)
Cable Tri Ext. 130 (3x10)

To be continued...

April 9 B/C

Squats 185 (6,3,4)
Side Bends 85 (2x10)
Russian Twists 20 (3x10)
Leg Raises (5x10)
Shrugs 90 (3x10)

April 13 A/B

Deadlift 225 (5,7,8)
BOR 85 (3x6)
Lat Pullups (2x5)
DB Curlz 45 (8,7,6)
EZ Curlz 80 (8,4,8)
Cable Tri Ext 130 (10,8,8)

April 14 B/C

Squats 185 (3x6)
Side Bends 85 (3x10)
Russian Twists 3x10
Leg Raises
Lat Raise (25) 3x8
Shrugs 90 (10) 3x10

April 17 A/B

Deadlift 245 (3,5,5)
BOR 85 (3x6)
DB Curl 45 (8,8,7)
EZ Curl 80 (3x8)
Cable Curl 2x40 (3x10) No fan of this exercise
Tri DB Ext XX (10,10,8)
Lat Pullups 3x4

April 20 B/C

Squats 195 (3x5)
Side Bends 90 (3x8)
Rus Twi. 20 (3x10)
Leg Raises 3x10
Lat Raise 25 (10,8,10)
Shrugs 90 (3x10)

April 22 A/B

Deadlift 245 (3x5)
BOR 85 (3x10)
Lat Pullups (3x5)
DB Curls 45 (9,8,8)
EZ Curls 80 (9,9,6)
Cab Tri Ext 130 (3x10)

April 25 B/C

Squats 205 (4,4,3)
Side Bends 90 (3x9)
RT 20 (3x10)
Leg Raises
Lat Raise 25 (10,10,8)
Shrugs 90 (3x10)

April 28 A

BBBP 135 (4x5)
ISO Incl BP 160 (5,5,4)
Deadlift 245 (3x6)
BOR 90 (3x4)
Lat Pullups XX

April 30 B

DB Curls 50 (3x5)
EZ Curls 90 (3x5)
Cable Tri Ext. 130 (3x10)
RT 20 (3x10)
Sidebends 90 (2x10)

Rest that shoulder and if you need to work it out there is no shame in going light or jumping on a machine. Nurse it and don't don't give a hoot about what others think when they see you going light.

Nice to see the workout update, Dan-Dan!