Vegan Bodybuilding & Fitness

Wednesday
Lat Pull Downs
3 x 10 x 95kg (209)

Seated Row
3 x 10

1 arm high Pulls
3 x 10

Reverse Cable Flyes (Traps)
3 x 10

Thursday
Rugby Training.
Sprints and Drills,
lots of tackling under fatigue work... Which means no breaks and working until a standstill stuff.

Saturday
Rugby game, we had a bit of a mash up of a team, as it is the end of the season and a lot of people were injured or aways etc.
Played a tough team so the first half was a bit of a mess.
We came good in the second and made up for our effort in the first half.
Pulled up pretty sore as we haven't had rain for a while and the ground was rock hard. Made a nice line break, and only had the fullback to beat, so he tackled me around the throat, we got the penalty of course, but my neck is pretty stiff and sore as a result.

Monday
Rotator cuff is still giving me a bit of trouble, I've been doing stretches and work with bands etc. In the mean time I'll have to change my workouts a little to get around it.
At least Rugby season has finished so no more Crash balls for a while
(The crash ball is an attacking tactic in rugby union where a player receives a pass at pace and runs into the opposition's defensive line. The idea is to hit them as hard as possible and smash through, or commit several players to tackling you, thus creating a hole in the defensive line. You then pass the ball, or recycle it quickly, so someone else can run into the hole)
I tend to lead with my right shoulder so it has been taking most of the impact... It's still fun though

Incline Dumbbell Bench
1 x 10 x 40kg (88)
1 x 9 x 40kg (88)
1 x 8 x 40kg (88)

Dumbbell Bench Press - Palms facing
1 x 10 x 35kg (77)
1 x 8 x 35kg (77)
1 x 8 x 35kg (77)

Machine Chest Press
1 x 10 x 90kg (198)
1 x 10 x 90kg (198)
1 x 8 x 90kg (198)

Incline Flyes
1 x 12 x 20kg (44)
1 x 12 x 20kg (44)
1 x 12 x 20kg (44)

Tuesday

1 arm rows
1 x 10 x 50kg (110)
1 x 10 x 50kg (110)
1 x 10 x 50kg (110)

Lat Pull Downs
1 x 10 x 90kg (198)
1 x 10 x 90kg (198)
1 x 10 x 80kg (176)
My shoulder didn't seem to like these

Pull Overs
1 x 10 x 35kg (77)
1 x 10 x 35kg (77)
1 x 10 x 35kg (77)

Reverse Flyes - trap
1 x 10
1 x 10
1 x 10

1 arm high pulls
1 x 10
1 x 10
1 x 10

Hey Chris, what have you been up to lately? Still training?

Hey Sam,
Just got back from 12 days holiday in New Zealand, so haven't been training for 2 weeks!
Had a bit of a snow boarding incident on the final day on the snow, and now have a medial ligament strain/tear.
So no running for about 6-8 weeks and my leg workouts will be affected a bit. Still, it was a great holiday and at least it happened on the final day.
Back in the gym tonight.

Wednesday
Incline Bench
1 x 10 x 80kg (176)
1 x 10 x 90kg (198)
1 x 6 x 100kg (220)
1 x 16 x 40kg (88)

Palms Facing Dumbbell Chest
1 x 8 x 32.5kg (71.5)
1 x 8 x 32.5kg (71.5)
1 x 8 x 32.5kg (71.5)

Machine Chest Press
1 x 10 x 90kg (198)
1 x 8 x 90kg (198)
1 x 7 x 90kg (198)

Flat Bar Push Downs
1 x 12
1 x 10
1 x 8

Rope Extensions SS Rope Push Downs
1 x 10 ss 1 x 10
1 x 10 ss 1 x 10
1 x 10 ss 1 x 10

1 arm push downs
1 x 10
1 x 10
1 x 10

All a bit ho-hum, but to be expected when I have had 2 weeks off.

I just saw your photos on facebook. Looks like you had a great time. Did you do the canyon swing in Queenstown? I did that a couple of years ago and it was amazing. I didn't try bungee jumping though.

Shame about your injury, but yeah you're lucky it didn't happen at the beginning of the trip.

Yeah had a great time in New Zealand. Vegan food was a little bit of a challenge in Queenstown, but I found enough to get by.
I didn't try the canyon swing, just the bungy.
I was booked in to go sky diving but found out an hour before I couldn't go because I was above the weight limit of 100kg (220)
I checked here in Australia and the limit is 110kg (242) so I'm going to do a sky dive over the beach instead

Thursday

1 arm rows
1 x 10 x 50kg (110)
1 x 10 x 50kg (110)
1 x 10 x 50kg (110)

Reverse Grip Lat Pull Downs
1 x 10 x 100kg (220)
1 x 10 x 100kg (220)
1 x 8 x 100kg (220)

Shrugs
1 x 10 x 100kg (220)
1 x 10 x 100kg (220)
1 x 10 x 100kg (220)

Pull Overs
1 x 10 x 35kg (77)
1 x 10 x 35kg (77)
1 x 10 x 35kg (77)

Barbell Curls
1 x 8 x 50kg (110)
1 x 8 x 50kg (110)
1 x 6 x 50kg (110)

Rope Curls
1 x 10
1 x 10
1 x 10

1 arm Dumbbell Preacher
1 x 10 x 15kg (33)
1 x 10 x 15kg (33)
1 x 10 x 15kg (33)

Saturday

Dumbbell Bench
1 x 10 x 45kg (99)
1 x 10 x 45kg (99)
1 x 7 x 45kg (99)

Incline Flyes
1 x 10 x 20kg (44)
1 x 10 x 20kg (44)
1 x 10 x 20kg (44)

Chest press machine
1 x 10 x 90kg (198)
1 x 10 x 90kg (198)
1 x 8 x 90kg (198)

Skull Crushers
3 x 10 x 35kg (77)

Rope Push Downs
3 x 10

Tricep Push Downs
1 x 10
1 x 10
1 x 10

Tuesday
Legs - First session back with my knee, so it was mainly rehab type stuff, nothing too heavy, just checking out what my knee can do, how the ligament feels and what doesn't feel so good.

1 leg at a time leg extensions
4 x 12

1 leg seated Leg Press
4 x 12

Calf raises
4 x 12

Bike to finish

Wednesday

Old School Bent over rows
1 x 10 x 90kg (198)
1 x 10 x 90kg (198)
1 x 10 x 90kg (198)

Shrugs
1 x 10 x 90kg (198) - behind the back
1 x 10 x 110kg (242) - Front
1 x 10 x 130kg (286) - Front

1 arm Seated Row
1 x 10
1 x 10
1 x 10

Reverse Flyes
1 x 10 x 12.5kg (27.5)
1 x 10 x 12.5kg (27.5)
1 x 10 x 12.5kg (27.5)

Dumbbell 21's
1 x (7 x 20kg (44) SS 7 x 15kg (33) SS 7 x 12.5kg (27.5))
1 x (7 x 20kg (44) SS 7 x 15kg (33) SS 7 x 12.5kg (27.5))
1 x (7 x 20kg (44) SS 7 x 15kg (33) SS 7 x 12.5kg (27.5))

Reverse Grip Ezy-bar Curls
1 x 10 x 25kg (55)
1 x 10 x 25kg (55)
1 x 10 x 25kg (55)

1 arm Preacher Curls
1 x 10 x 15kg (33)
1 x 10 x 15kg (33)
1 x 10 x 15kg (33)

Friday

Warm up
Cuban rotations etc

Arnie Press
3 x 10 x 25kg (55)

Reverse Cable Flyes
3 x 10

Cable - Rehab stuff
3 x 10

Front Raises with plate (20kg or 44lbs)
3 x 10

Paused Lateral Raises with Iron cross on final rep
3 x 10