Vegan Bodybuilding & Fitness

My hamstrings are SO SORE right now. I tried romanian deadlifts on Friday and they really did work
My weight has dropped to 64,5 kg / 142 lbs, now i have to be careful for it not to drop anymore since my ultimate weight goal was 65 kg / 143 lbs. My next goal is body fat percentage 22, without my weight dropping, thank you.

The rest of this weeks training (the changes are bold):

Thursday:
Barbell bent-over row
- 47 kg / 103 lbs * 10 (4 sets)
Pulldown on cable machine with "pro style" lat bar (with the shovel-like thingies at the ends)
- 40 kg / 88 lbs * 10 (4 sets)
Dumbell bench press
- 13,5 kg / 30 lbs * 10 (4 sets)
Row on cable machine
- 30 kg / 66 lbs * 10
- 35 kg / 77 lbs * 8 (4 sets)
"Hip raises"
- max * 5
"Side crunches" on cable machine
- 45 kg / 100 lbs * 10
- 55 kg / 121 lbs * 10 (3 sets)
+ Benched a max of 42,5 kg / 94 lbs (I can do better, and will!)

Friday:
Squats:
- 45 kg / 100 lbs * 10
- 65 kg / 143 lbs * 10
- 70 kg / 154 lbs * 8 (3 sets)
Biceps on Preacher bench
- 18 kg / 39 lbs * 10
- 25,5 kg / 56 lbs * 8 (3 sets)
Triceps pushdown on cable machine
- 40 kg / 88 lbs * 10 (4 sets)
Romanian Deadlift
- 20 kg / 44 lbs * 10
- 30 kg / 66 lbs * 10
- 40 kg / 88 lbs * 10 (3 sets)
Biceps, Hammer curl
- 8 kg / 17 lbs * 10 (2 sets)
- 10 kg / 22 lbs * 6 (2 sets)
"hip raises" + kinda-sorta-"Dragon flags"

Sunday:
Chest fly
- 6 kg / 13 lbs * 15
- 8 kg / 17 lbs * 10 (3 sets)
Seated calf raise
- 55 kg / 88 lbs * 12 (4 sets)
Hip abduction
- 45 kg / 100 lbs * 15
- 50 kg / 110 lbs * 10 (3 sets)
Lunges with dumbells
- 13,5 kg or 27 kg / 29 lbs or 59 lbs * 10 (3 sets)
Declined bench press
- Dumbells: 6 kg / 13 lbs * 15
- on Smith machine:
- 22 kg / 49 lbs (the bar) * 12
- 27 kg / 60 lbs (the bar + 5kg) * 8 (2 sets)
"hip raises"
- max * 5

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Can't brain today, i has the dumb.

My training and my pictures

Your workouts look awesome!

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vegan for the win!

Yesterdays workout (i hope i remember correctly, i forgot to take my palm-computer-thingie with me):

Barbell bent-over row
- 47 kg / 103 lbs * 10 (4 sets)
Pulldown on cable machine with "pro style" lat bar (with the shovel-like thingies at the ends)
- 40 kg / 88 lbs * 10 (4 sets)
Dumbell bench press
- 13,5 kg / 30 lbs * 10 (4 sets)
Row on cable machine
- 35 kg / 77 lbs * 10 (3 sets)
- 40 kg / 88 lbs * 8
"Side crunches" on cable machine
- 55 kg / 121 lbs * 10 (4 sets)
Worked with my bench: dumbells as low i could get them and then lifted up half-way (i noticed weakness in those muscles when i was trying out my max bench last time)
- 10 kg / 22 lbs * 10 (4 sets)
Upright row on cable machine
- 15 kg / 33 lbs * 15
- 20 kg / 44 lbs * 10
- 25 kg / 55 lbs * 10 (3 sets)
"Hip raises"
- max * 5
+ Tried to bench a max of 45 kg / 99 lbs but couldn't: i apparently have no muscles to use if i lower the bar to the chest So i'm working on that now.

Last time i did this workout, i noticed that it wasn't as hard as the other days, especially because my back muscles couldn't deal with pull-ups yet (not even on the cable machine). So i added the extra pec-workout and the shoulder workout.

Today we're going to go bicycling, yay! I hope for woods and varying terrain so i can really try my new bike out!

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Can't brain today, i has the dumb.

My training and my pictures

Bigger butt, huh? what worked best for me for my glutes and not making my legs any bigger were: low cable kickbacks, one legged king squats, and walking lunges with little weight for high reps.

awesome workouts and amazing transformation! keep it up!!!

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the beginning is always today.

nice log congrats on yr progress so far

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http://www.myspace.com/MaryStellaStab
http://www.facebook.com/profile.php?id= ... ef=profile

This is the most impressive log I've red so far.

Keep up the dedication

You look so beautiful in your avatar. You look like Alas

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Robert wrote:
My knee muscles look totally sweet where I'm holding my weiner.

Thanks for the compliments

Wednesday:
Bicycled for about 1,5 hours, varying terrain.

Thursday:
Bicycled (hard) to my friends place, 30 minutes.
Collected blueberries in the woods for 7 hours (nom <3), walked a total of maybe 7-8 km.
Bicycled home, 30 mins.

Friday:
Biceps on Preacher bench (tried with smaller weights this time)
- 18 kg / 39 lbs * 10
- 20,5 kg / 45 lbs * 12
- 23 kg / 51 lbs * 3 (3 sets)
Triceps pushdown on cable machine
- 30 kg / 66 lbs * 15
- 45 kg / 99 lbs * 10 (3 sets)
Squats:
- 45 kg / 100 lbs * 10
- 70 kg / 154 lbs * 10 (2 sets)
- 75 kg / 165 lbs * 10 (2 sets)
Biceps, Hammer curl (only 8 kg dumbells this time)
- 8 kg / 17 lbs * 10 (4 sets)
Romanian Deadlift
- 20 kg / 44 lbs * 15
- 40 kg / 88 lbs * 10
- 45 kg / 99 lbs * 10 (3 sets)
"hip raises"
- max * 5

+ Tried my max squat, got to 110 kg / 243 lbs until my back started to hurt a bit and i decided to stop for this time

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Can't brain today, i has the dumb.

My training and my pictures

We went to my parents cottage for the weekend, so no real work-outs. Gathered blueberries and tried to search for mushrooms in the forest, but only found some chentarelles in the yard of the cottage We also tried to do some tandem-kayaking, but the weather was really windy and lots of motor-boats out there making waves, so we went back to the shore after maybe half an hour. We ate lots of good food (bbq <3), strawberries and some delicious chocolate-cherry vegan cake my mum had made us.

We went biking again for about two hours when we bot back home on Sunday. It was really fun, because for about one hour we were biking in the woods in somewhat difficult terrain. I almost fell down many times, was afraid all the time and had big adrenaline rushes, but it was really fun! I can't wait to go again!

Today was Monday and gym-day:
Chest fly
- 6 kg / 13 lbs * 15
- 8 kg / 17 lbs * 10 (4 sets)
Seated calf raise
- 55 kg / 88 lbs * 12 (4 sets)
Hip abduction
- 45 kg / 100 lbs * 15
- 50 kg / 110 lbs * 10 (4 sets)
Lunges with dumbells
- 13,5 kg or 27 kg / 29 lbs or 59 lbs * 10 (4 sets)
Declined bench press
- Dumbells: 8 kg / 13 lbs * 15
- on Smith machine:
- 2t kg / 60 lbs (the bar + 5kg) * 8
- 27 kg / 60 lbs * 9 (2 sets)
- 27 kg / 60 lbs * 6
Declined (maybe 30 degrees from the floor) sit-ups
- max (4 sets)
"hip raises"
- max (2 sets)

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Can't brain today, i has the dumb.

My training and my pictures

Great work !!! I love your journal

Blueberries are one of my favorite fruits to eat.
I could eat a 1000 lbs right now !! LOL

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Robert wrote:
My knee muscles look totally sweet where I'm holding my weiner.

Why am I having images of that little girl on Willy Wonka and the Chocolate Factory pop into my head?

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"Eating should be seen as a ritual of health."
Facebook

If you truly went to parallel on the 243 pounds squat then I am really impressed.

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Lifts:
250 Bench
445 Deadlift
335 Squat

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Robert wrote:
My knee muscles look totally sweet where I'm holding my weiner.

Omg i haven't posted any workouts in ages now i have to write them all in the same post

Lots of biking again, on sunday (2.8.) we made an about 25 km / 15.5 mile journey, but not hc-biking, it took us about 3.5 hours Went to some museums, sat on the seashore, had some coffee... About one hour of forest-biking again on wednesday. Almost went again yesterday, but decided to have a day of resting and made a card for my "god"childs birthday.

Oh and i picked 5 kg / 11 lbs of strawberries on an ecological farm on friday (31.7.), yay <3 I think our freezer is now officially full of berries I guess i'm gonna have to dry all the mushrooms i'm planning to pick.

Today is cbob3000's birthday and my present for him is a thorough fitness test! I'm going to get my own body composition (fat% etc.) tested at the same time too, so i'll post the results here as soon as i'm able to. On saturday night we're going to rummage through some deserted houses (or similar) with cbob, my bf and her boyfriend, how exciting! I guess we're also gonna have to train on both saturnday and sunday due to only 2 bb-excersises so far this week.

Wednesday 29.7.:
Barbell bent-over row
- 47 kg / 103 lbs * 10 (4 sets)
Pulldown on cable machine with "pro style" lat bar (with the shovel-like thingies at the ends)
- 40 kg / 88 lbs * 10 (4 sets)
Dumbell bench press
- 13,5 kg / 30 lbs * 10 (4 sets)
Row on cable machine
- 35 kg / 77 lbs * 10 (2 sets)
- 40 kg / 88 lbs * 8 (2 sets)
"Side crunches" on cable machine
- 45 kg / 100 lbs
- 55 kg / 121 lbs * 10 (3 sets)
Worked with my bench: dumbells as low i could get them and then lifted up half-way
- 8 kg / 18 lbs * 15
- 10 kg / 22 lbs * 10 (3 sets)
Upright row on cable machine
- 25 kg / 55 lbs * 10 (3 sets)
- 30 kg / 66 lbs * 8
Crunches n' stuff

Friday 31.7.:
Biceps, Hammer curl
- 8 kg / 17 lbs * 10 (4 sets)
Triceps pushdown on cable machine
- 30 kg / 66 lbs * 15
- 45 kg / 100 lbs * 10 (3 sets)
Romanian Deadlift
- 20 kg / 44 lbs * 15
- 45 kg / 100 lbs * 10 (6 sets)
Biceps on Preacher bench
- 18 kg / 39 lbs * 15
- 23 kg / 50 lbs * 10 (4 sets)
Barbell triceps extension
- 14,5 kg / 32 lbs * 12 (4 sets)
Squats:
- 45 kg / 100 lbs * 10
- 70 kg / 154 lbs * 10
- 75 kg / 165 lbs * 10 (3 sets)
Decline crunches ~40 degrees, reverse crunches

Monday 3.8.:
Chest fly
- 6 kg / 13 lbs * 15
- 8 kg / 17 lbs * 10 (4 sets)
Seated calf raise
- 55 kg / 88 lbs * 12 (4 sets)
Hip abduction
- 45 kg / 100 lbs * 15
- 50 kg / 110 lbs * 10 (4 sets)
Declined bench press
- Dumbells: 10 kg / 22 lbs * 15
- on Smith machine:
- 27 kg / 60 lbs * 8 (4 sets)
Lunges with dumbells
- 13,5 kg or total 27 kg / 29 lbs or 59 lbs * 10 (4 sets)
Decline crunches ~40', reverse crunches, hanging leg-raises

Tuesday 4.8.:
Barbell bent-over row
- 47 kg / 103 lbs * 10 (4 sets)
Pulldown on cable machine with "pro style" lat bar (with the shovel-like thingies at the ends)
- 40 kg / 88 lbs * 10 (4 sets)
Barbell bench press
- 30 kg / 66 lbs * 10 (4 sets)
Dumbell overhead press
- 8 kg / 17 lbs * 8 (4 sets)
Row on cable machine
- 35 kg / 77 lbs * 10 (2 sets)
- 40 kg / 88 lbs * 8 (2 sets)
Upright row on cable machine
- 25 kg / 55 lbs * 10 (2 sets)
- 30 kg / 66 lbs * 8 (2 sets)
"Side crunches" on cable machine
- 45 kg / 100 lbs
- 55 kg / 121 lbs * 10 (3 sets)
Reverse crunces, bicycle crunches, hanging crunches

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Can't brain today, i has the dumb.

My training and my pictures

Romanian deadlifts are the greatest exercise ever.

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Lifts:
250 Bench
445 Deadlift
335 Squat