Vegan Bodybuilding & Fitness

Okay, i went to the body composition test and thought that my body fat% would lie somewhere around 24%, and that it will be nice to verify that so i can slowly lower it to 22%. You can imagine my schock when i got the results:

Body type: Standard
Gender: female
Age: 22
Height: 173 cm
Clothes weight 0.6kg

Result:

Weight 63.2kg
Fat% 17.6 %
Fat mass 11.1 kg
Fat free mass 52.1 kg
Muscle mass 49.5 kg
Total body water 26.7 kg
Total body water % 58.1 %
Bone mass 2.6 kg
Basal metabolic rate 6523 kJ / 1559 kcal
Metabolic age 12 yrs
Visceral fat rating 1 (that's the lowest possible)
BMI 21.1
Ideal body weight 65.8 kg
Degree of obesity -4.0

Phew, i haven't posted again for AGES! I'm gonna have to write alot again in the same post, because this is the only place where i'm logging my training except for my palm computer. I don't want to end up in the same situation as in may, when my battery died and all of the information was lost (the palm is from like 1998 or something ).

I was sick with the flu for some days (still am a bit), so no training on Tursday 13 - Tuesday 18. It was horrible to just sit inside for days and do nothing but sit on the computer or watch movies. I got so bored that i even did a floorplan of our bedroom and livingroom and made "models" of all of the furniture.

So i was on the gym yesterday and still a bit sick, but i was really surprised about how easy it was to train regardless of the sickness! I'm not sure if it's just about resting because i also had my first ever pre-work-out shake, it contained:
- 0.5 g Acetyl L Carnitine
- ~2 g L Tyrosine
- 5 g Creatine
- ~12 g "OsmoPure" Maltodextrin

Btw, i have also started to drink a post-workout shake:
- ~30 g Super-Pea Protein Isolate
- ~30 g "OsmoPure" Maltodextrin
- ~5 g Glutamine

In addition, i'm starting to take some Green Tea extract twice a day + Piracetam as soon as i get it from bulkpowders. Other: i'm taking extra magnesium and kalcium for a while because i had some nasty cramps in the front of my shin last week + zinc, b, c, a, e and selenium whenever i remember (just as a precaution, because i expect to get everything i need from my food)

As you might see on my logging, i have recently started to do 20 reps with the warming up -weights, this is to improve my muscle endurance.

Here's all the training since the last time i logged. I guess i did some bicycling too, but can't remember when.:

Wednesday 5.8.
Barbell bent-over row
- 47 kg / 103 lbs * 10 (4 sets)
Pulldown on cable machine with "pro style" lat bar
- 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 crunches, bicycle crunches, hanging crunches

Saturday 8.8.
Biceps, Hammer curl
- 8 kg / 17 lbs * 10 (2 sets)
- 7 kg / 15 lbs * 10 (2 sets)
Triceps pushdown on cable machine
- 30 kg / 66 lbs * 20 (2 sets)
- 45 kg / 100 lbs * 10 (3 sets)
Romanian Deadlift
- 20 kg / 44 lbs * 20
- 45 kg / 100 lbs * 10 (5 sets)
- 50 kg / 110 lbs * 10
Biceps on Preacher bench
- 18 kg / 39 lbs * 15 (2 sets)
- 20,5 kg / 45 lbs * 10 (3 sets)
Dips (but only about halfways, better to do many halfways than to do a couple all the way, imo)
- 10 (4 sets)
Squats:
- 45 kg / 100 lbs * 10
- 70 kg / 154 lbs * 10 (2 sets)
- 75 kg / 165 lbs * 10 (2 sets)
Different cruches

Sunday 9.8.
Chest fly
- 6 kg / 13 lbs * 20
- 8 kg / 17 lbs * 10 (4 sets)
Seated calf raise
- 55 kg / 88 lbs * 12
- 55 kg / 88 lbs * 10 (3 sets)
Hip abduction
- 45 kg / 100 lbs * 15
- 50 kg / 110 lbs * 10 (4 sets)
Declined bench press on Smith machine:
- 22 kg / 49 lbs (the bar) * 10
- 27 kg / 60 lbs * 8
- 22 kg / 49 lbs * 10 (2 sets)
Lunges with dumbells
- 13,5 kg or total 27 kg / 29 lbs or 59 lbs * 10 (4 sets)
Different crunches

Tuesday 11.8.
Barbell bent-over row
- 47 kg / 103 lbs * 10 (4 sets)
Pulldown on cable machine with "pro style" lat bar
- 30 kg / 66 lbs * 20
- 40 kg / 88 lbs * 10 (4 sets)
Barbell bench press
- 20 kg / 44 lbs * 20
- 30 kg / 66 lbs * 10
- 32,5 kg / 72 lbs * 8 (3 sets)
Dumbell overhead press
- 5 kg / 11 lbs * 20
- 8 kg / 17 lbs * 10 (2 sets)
- 8 kg / 17 lbs * 8 (2 sets)
Row on cable machine
- 25 kg / 55 lbs * 20 (2 sets)
- 35 kg / 77 lbs * 10 (2 sets)
Upright row on cable machine
- 25 kg / 55 lbs * 10 (2 sets)
- 30 kg / 66 lbs * 8 (2 sets)
Different crunches

Wednesday 12.8.
Biceps, Hammer curl
- 5 kg / 11 lbs * 20
- 7 kg / 15 lbs * 10 (2 sets)
- 8 kg / 17 lbs * 10 (2 sets)
Triceps pushdown on cable machine
- 30 kg / 66 lbs * 20 (2 sets)
- 45 kg / 100 lbs * 10 (3 sets)
Romanian Deadlift
- 20 kg / 44 lbs * 20
- 45 kg / 100 lbs * 12 (4 sets)
- 50 kg / 110 lbs * 10 (2 sets)
Biceps on Preacher bench
- 18 kg / 39 lbs * 15 (2 sets)
- 20,5 kg / 45 lbs * 10 (3 sets)
Dips (halfways)
- 10 (4 sets)
Squats:
- 50 kg / 110 lbs * 10
- 70 kg / 154 lbs * 10 (2 sets)
- 75 kg / 165 lbs * 10 (2 sets)
Different cruches

Wednesday 19.8.
Chest fly
- 6 kg / 13 lbs * 20
- 8 kg / 17 lbs * 10 (4 sets)
Seated calf raise
- 50 kg / 110 lbs * 10 (4 sets)
Hip abduction
- 45 kg / 100 lbs * 10 (4 sets)
Declined bench press on Smith machine:
- 22 kg / 49 lbs (the bar) * 15
- 24,5 kg / 54 lbs * 10 (3 sets)
Lunges with dumbells
- 10 kg / 22 lbs * 10 (2 sets)
- 13,5 kg / 29 lbs * 10 (2 sets)
Different crunches

EDIT: forgot to update one days workout + forgot to mention the new reps.

that's good why you first thought the f% would be so much higher ? I lolled too at the metabolic age. I guess they should adjust it: your metabolic age is 22; its the other people that have the metabolic age of 80 You're in great shape.

I had been on this cheaper body fat% scale that my friend has, and that said 24,5%. But it's also been some kilos ago, so it might have been accurate then. The first time i went on my friend's scale, it said 33%, and i'd already lost ~10 kilos

I just started a food blog, check it out!

Cool blog, I will def follow it! Red beets are awesome

Nice picture on the food blog looks delicious.

Nice squats.

Now:
Chest: 91 cm / 35.8 in
Waist: 72 cm / 28.3 in
Hips: 95 cm / 37.4 in
Weight: 65 kg / 143.3 lbs

11.2.2009:
Waist: 77 cm / 30.3 in
Weight: 72 kg / 158.7 lbs

Training:

Day 1 NOW:
Squats (as low as i can go):
- 50 kg / 110 lbs * 10
- 60 kg / 132.3 lbs * 8 (2 sets)
- 70 kg / 154.3 lbs * 5 (2 sets)
Biceps on Preacher bench
- 18 kg / 39 lbs * 15
- 20,5 kg / 45 lbs * 10 (3 sets)
Triceps pushdown on cable machine
- 30 kg / 66 lbs * 20 (2 sets)
- 45 kg / 100 lbs * 10 (3 sets)
Good mornings
- 7 kg / 15 lbs * 10 (4 sets)
Biceps, Hammer curl
- 5 kg / 11 lbs * 20
- 7 kg / 15 lbs * 10
- 8 kg / 17 lbs * 10 (3 sets)
Dips (halfways)
- 10 (4 sets)
Romanian Deadlift
- 20 kg / 44 lbs * 20
- 50 kg / 110 lbs * 10 (4 sets)
- 55 kg / 121 lbs * 10 (2 sets)
Different cruches


Day 2 NOW:
Chest fly
- 6 kg / 13 lbs * 20
- 8 kg / 17 lbs * 10 (5 sets)
Seated calf raise
- 55 kg / 121 lbs * 10 (5 sets)
Pec dec
- 55 kg / 121 lbs * 10 (3 sets)
- 60 kg / 132 lbs * 10
Hip abduction
- 40 kg / 88 lbs * 20
- 50 kg / 110 lbs * 10 (4 sets)
Bench press
- 35 kg / 77.2 lbs * 10 (3 sets)
- 37,5 kg / 82.7 lbs * 8
Walking lunges with dumbells (reps per foot)
- 13,5 kg / 29 lbs * 10 (4 sets)
Declined bench press on Smith machine:
- 22 kg / 49 lbs (the bar) * 15
- 27 kg / 59.5 lbs * 10 (4 sets)
Different crunches


Day 3 NOW:
Barbell bent-over row
- 32 kg / 70.5 lbs * 20
- 49,5 kg / 109 lbs * 10 (3 sets)
- 52 kg / 114.6 lbs * 10 (2 sets)
Pulldown on cable machine with "pro style" lat bar
- 30 kg / 66 lbs * 20
- 40 kg / 88 lbs * 10 (3 sets)
- 45 kg / 100 lbs * 7
Dumbell overhead press
- 5 kg / 11 lbs * 20
- 8 kg / 17 lbs * 10 (3 sets)
- 10 kg / 22 lbs * 8
Dumbell bent-over row
- 16 kg / 35.3 lbs * 12 (2 sets)
- 20 kg / 44 lbs * 10 (3 sets)
Upright row on cable machine
- 25 kg / 55 lbs * 15
- 30 kg / 66 lbs * 10
- 35 kg / 77 lbs * 10 (3 sets)
Side crunches on cable machine
- 45 kg / 100 lbs * 15
- 55 kg / 121 lbs * 10 (3 sets)
Shrugs
- 13,5 kg / 29.7 lbs * 12 (2 sets)
- 18,5 kg / 40.8 lbs * 10 (2 sets)
Different crunches (emphasis on the obliques)

Crunches: sitting on a exercise ball feet anchored parallel to hip and head going below parallel (straight/rotating), combined sit-ups and leg raises (usually with legs straight), reverse vertical leg crunches, occasional bicycle crunches and cable machine crunches, hanging straight knee/leg raise and trying new stuff all the time.

I almost lol'd today at the gym because i did some easy math and this was the result:
My epic pec-workout contained a total of 19 sets and 187 reps today
And i also did all the other stuff: walking lunges, seated calf raises, hip abductions and crunches. I have to admit i feel pretty damn badass!

edit: i also counted the reps of the last pec-workout i posted here: 203, haha

I used to enjoy high volume work outs, specially for the chest. Not that they give much results (for me atleast) but it feels damn good

Well i guess they work for me, i can't imagine my pecs growing any faster than this. Like from having no pecs to having bigger pecs than my actual breasts

Maybe you're on to something. Most girls I know have a really hard time building their chest and we all know that girls 1RM is a whole lot lower than guys in the bench press. I don't know if this has been examined in research but to suggest that we have totally different muscle fibers between the sexes doesn't seem to be that far off.

I changed my routine after several weeks of thinking about it, here's the new one!

I've got some shoulder-problems + the muscles in my upper back & shoulders end up inflamed all the time. I'm searching for a good physical therapist and hope to get my problems solved. I guess the biggest reasons for this are a) my genes, my mum has sore back muscles all the time too, b) my body isn't able to cope with this much exercise after years and years of no exercise at all. I'm trying to not strain these muscles as much anymore, and that's one of the main reasons for this new routine. I'm also trying to stretch more, and i have some extra time after workouts now for that (i'd never remember to stretch my muscles if i didn't do it at the gym. I know that it doesn't help muscle recovery, but that isn't the reason why i'm doing it).

Day 1:
Squats (as low as i can go):
- 50 kg / 110 lbs * 10 (2 sets)
- 60 kg / 132.3 lbs * 8 (3 sets)
Good mornings
- 7 kg / 15 lbs * 10 (4 sets)
T-bar Row on cable machine
- 25 kg / 55 lbs * 20
- 35 kg / 77 lbs * 15
- 40 kg / 88 lbs * 10
- 40 kg / 88 lbs * 8
Seated calf raise
- 55 kg / 121 lbs * 10 (5 sets)
Hip abduction
- 40 kg / 88 lbs * 20
- 50 kg / 110 lbs * 10 (4 sets)

Day 2:
Chest fly
- 6 kg / 13 lbs * 20
- 7 kg / 15 lbs * 15
- 10 kg / 22 lbs * 9 (4 sets)
Declined bench press on Smith machine:
- 22 kg / 49 lbs (the bar) * 20
- 27 kg / 59.5 lbs * 10 (4 sets)
Biceps on Preacher bench
- 18 kg / 39 lbs * 15
- 20,5 kg / 45 lbs * 10 (3 sets)
Shrugs
- 13,5 kg / 29.7 lbs * 12 (2 sets)
- 18,5 kg / 40.8 lbs * 10 (2 sets)
Upright row on cable machine
- 25 kg / 55 lbs * 15
- 30 kg / 66 lbs * 10 (3 sets)
Triceps pushdown on cable machine
- 30 kg / 66 lbs * 20 (2 sets)
- 45 kg / 100 lbs * 10 (3 sets)

Day 3:
Romanian Deadlift
- 50 kg / 110 lbs * 10 (3 sets)
- 55 kg / 121 lbs * 10 (3 sets)
Walking lunges with dumbells (reps per foot)
- 13,5 kg / 29 lbs * 10 (5 sets)
Barbell bent-over row
- 32 kg / 70.5 lbs * 20
- 49,5 kg / 109 lbs * 10 (3 sets)
- 52 kg / 114.6 lbs * 10 (2 sets)
Pulldown on cable machine with "pro style" lat bar
- 30 kg / 66 lbs * 20
- 40 kg / 88 lbs * 10 (2 sets)
- 45 kg / 100 lbs * 10 (2 sets)
Back extension
- 15 (4 sets)

Day 4:
Biceps, Hammer curl
- 5 kg / 11 lbs * 20
- 7 kg / 15 lbs * 10 (4 sets)
Dips (halfways)
- 10 (5 sets)
Bench press
- 20 kg / 44 lbs * 20
- 40 kg / 88 lbs * 8 (4 sets)
Pec dec
- 55 kg / 121 lbs * 15
- 60 kg / 132 lbs * 10 (4 sets)
Dumbell overhead press
- 5 kg / 11 lbs * 20
- 7 kg / 15 lbs * 12 (4 sets) (reduced weights due to problems with my shoulder)
Side crunches on cable machine
- 45 kg / 100 lbs * 15
- 55 kg / 121 lbs * 10 (3 sets)