Vegan Bodybuilding & Fitness

Monday

Incline Dumbbell Press
1 x 10 x 47.5kg (104.5)
1 x 8 x 50kg (110)
1 x 6 x 50kg (110)

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

Bench Press Palms Facing - Weights touching
1 x 10 x 27.5kg (60.5)
1 x 8 x 27.5kg (60.5)
1 x 8 x 27.5kg (60.5)

Tricep Push Downs
3 x 10

Rope Push Downs
3 x 10

1 arm Cable Push Downs
3 x 10

Cardio - 20 mins fat burn

_________________
Have you ever loved someone so much you didn't care what happened to yourself?
You Just had to be with them.
If they look at you, your heart stops.
If you feel their breath on your skin, you just ache.
Have you ever craved someone so much you didn't exist anymore?

Tuesday

Pull ups
4 x Max

Assisted Pull ups
4 x Max

Behind the back Shrugs
1 x 10 x 100kg (220)
1 x 10 x 100kg (220)
1 x 10 x 100kg (220)
1 x 16 x 20kg (44) Plate Shrugs to finish

Seated Row
1 x 8
1 x 8
1 x 8

Barbbell Curl - with Negatives
1 x 10 x 43kg (94.6)
1 x 10 x 43kg (94.6)
1 x 10 x 43kg (94.6)

Rope Curls
3 x 10

1 Arm Dumbbell Preacher
1 x 10 x 17.5kg (38.5)
1 x 10 x 17.5kg (38.5)
1 x 10 x 17.5kg (38.5)

Flat Bar Curls - Real Slow Negatives
1 x 12 x 25kg (55)
Arms felt huge due to the pump, so that's always nice...

_________________
Have you ever loved someone so much you didn't care what happened to yourself?
You Just had to be with them.
If they look at you, your heart stops.
If you feel their breath on your skin, you just ache.
Have you ever craved someone so much you didn't exist anymore?

Wednesday

Hack Squats
1 x 10 x 80kg (176)
1 x 10 x 120kg (264)
1 x 8 x 160kg (352)
1 x 4 x 200kg (440)

1 leg at a time Leg Extensions
1 x 10
1 x 10
1 x 10

Calf Machine
1 x 20
1 x 20
1 x 20
1 x 16

Arnie Press
1 x 10 x 27.5kg (60.5)
1 x 10 x 27.5kg (60.5)
1 x 8 x 27.5kg (60.5)

Seated Lateral Raises
1 x 10 x 10kg (22)
1 x 10 x 10kg (22)
1 x 10 x 10kg (22)

Cable Front Raises
1 x 10
1 x 10
1 x 10

_________________
Have you ever loved someone so much you didn't care what happened to yourself?
You Just had to be with them.
If they look at you, your heart stops.
If you feel their breath on your skin, you just ache.
Have you ever craved someone so much you didn't exist anymore?

Thursday

Incline Dumbbell Bench - Palms Facing
Warm up
1 x 10 x 40kg (88)
1 x 10 x 40kg (88)
1 x 8 x 40kg (88)

Cable Cross Overs
1 x 10
1 x 10
1 x 10

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

Tricep Push Downs
3 x 10

Rope Push Downs
3 x 10

1 arm Cable Push Down
3 x 10

_________________
Have you ever loved someone so much you didn't care what happened to yourself?
You Just had to be with them.
If they look at you, your heart stops.
If you feel their breath on your skin, you just ache.
Have you ever craved someone so much you didn't exist anymore?

Friday
Got a bit of a cold, so workout was a bit rubbish as a result.
This year I seem to have been sicker than any other year, I think a combination of stress and catching public transport have been the cause.

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 90kg (198)
1 x 10 x 90kg (198)
1 x 10 x 90kg (198)

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

1 arm preacher Curls
1 x 10 x 20kg (44)
1 x 10 x 20kg (44)
1 x 10 x 20kg (44)

Rope Curls
1 x 10
1 x 10
1 x 10

Strict Barbell Curls with Negatives
1 x 12 x 25kg (55)
1 x 12 x 25kg (55)
1 x 12 x 25kg (55)

_________________
Have you ever loved someone so much you didn't care what happened to yourself?
You Just had to be with them.
If they look at you, your heart stops.
If you feel their breath on your skin, you just ache.
Have you ever craved someone so much you didn't exist anymore?

Saturday
No Training, I slept most of the Day

Sunday
Went to Cruelty Free Expo here in Sydney.
Ate a lot, got plenty of sun and caught up with friends... A great day.

_________________
Have you ever loved someone so much you didn't care what happened to yourself?
You Just had to be with them.
If they look at you, your heart stops.
If you feel their breath on your skin, you just ache.
Have you ever craved someone so much you didn't exist anymore?

Monday

Incline Dumbbell Chest Press
Warm Up
1 x 8 x 50kg (110)
1 x 6 x 50kg (110)
1 x 6 x 50kg (110)
I got a spot on the last set from the cute trainer at my gym, which made it a lot easier (Got to look strong, lol) It was a good spot too, he made me do all the work and just helped steady things.... Hallelujah a decent spotter!!!

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

Dumbbel Chest Press - Palms Facing, weights touching
1 x 10 x 25kg (55)
1 x 10 x 25kg (55)
1 x 10 x 25kg (55)

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

Tricep Push Downs
1 x 9
1 x 9
1 x 8

1 arm Cable Push Downs
1 x 10
1 x 10
1 x 10

Little bit of cardio to finish, 10 mins.

_________________
Have you ever loved someone so much you didn't care what happened to yourself?
You Just had to be with them.
If they look at you, your heart stops.
If you feel their breath on your skin, you just ache.
Have you ever craved someone so much you didn't exist anymore?

Tuesday

Bent Over Long Bar Rows
1 x 10 x 60kg (132)
1 x 10 x 80kg (176)
1 x 10 x 80kg (176)
1 x 6 x 90kg (198)
Weight is just plates, not the bar, as it is acting as a lever

Reverse Cable Flyes - Trap version
1 x 10
1 x 10
1 x 10

Cable Pull Downs - Not sure what to call these
1 x 10
1 x 10
1 x 10
1 x 8

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

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

Barbell Curls
1 x 10 x 50kg (110)
1 x 10 x 50kg (110)
1 x 7 x 50kg (110)

1 arm Dumbbell Preacher
1 x 10 x 17.5kg (38.5)
1 x 10 x 17.5kg (38.5)
1 x 10 x 17.5kg (38.5)

Close Grip Barbell Curls
1 x 10 x 25kg (55)
1 x 10 x 25kg (55)
1 x 10 x 25kg (55)

_________________
Have you ever loved someone so much you didn't care what happened to yourself?
You Just had to be with them.
If they look at you, your heart stops.
If you feel their breath on your skin, you just ache.
Have you ever craved someone so much you didn't exist anymore?

Wednesday

Squats -
1 x 10 x 60kg (132)
1 x 5 x 100kg (220)
1 x 5 x 120kg (242)
1 x 5 x 130kg (286)
1 x 3 x 140kg (308)
1 x 2 x 150kg (330)
All were Power lifting legal, apart from maybe the second rep at 150kg.
I was pretty disappointed as the weight just wasn't there, I should be able to lift more than this, so yeah I know it was Shit...
I guess the fact that I haven't squated since July, due to injuries has had more of an effect than I wanted it too.
My knee pulled up fine after last night, so that is a good thing I guess

Leg Extensions - 1 leg at a time
1 x 10
1 x 10
1 x 10
1 x 10

Calf Machine
1 x 20
1 x 20
1 x 20
1 x 20

Arnie Press
1 x 10 x 27.5kg (60.5)
1 x 10 x 27.5kg (60.5)
1 x 8 x 27.5kg (60.5)

Seated Lateral Raises
1 x 10 x 10kg (22)
1 x 10 x 10kg (22)
1 x 10 x 10kg (22)

_________________
Have you ever loved someone so much you didn't care what happened to yourself?
You Just had to be with them.
If they look at you, your heart stops.
If you feel their breath on your skin, you just ache.
Have you ever craved someone so much you didn't exist anymore?

Friday
Incline Dumbbell Chest Press - Palms Facing
1 x 10 x 40kg (88)
1 x 8 x 40kg (88)
1 x 8 x 40kg (88)

Cable Cross Overs
3 x 10

Dips
3 x Max

Rope Extension SS Rope Push Downs
3 x 10

Flat Bar pushdowns
3 x 10

_________________
Have you ever loved someone so much you didn't care what happened to yourself?
You Just had to be with them.
If they look at you, your heart stops.
If you feel their breath on your skin, you just ache.
Have you ever craved someone so much you didn't exist anymore?

Saturday

Pull ups
3 x Max

Assisted Pull ups
3 x Max

Reverse Cable Flyes - Trap Version
3 x 10

1 arm High Pulls
3 x 10

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

Dumbbell 21s
1 x 7 x 20kg (44) ss 1 x 7 x 15kg (33) ss 1 x 10 x 10kg (22)
1 x 7 x 20kg (44) ss 1 x 7 x 15kg (33) ss 1 x 10 x 10kg (22)
1 x 7 x 20kg (44) ss 1 x 7 x 15kg (33) ss 1 x 10 x 10kg (22)

Cable Curls
3 x 10

_________________
Have you ever loved someone so much you didn't care what happened to yourself?
You Just had to be with them.
If they look at you, your heart stops.
If you feel their breath on your skin, you just ache.
Have you ever craved someone so much you didn't exist anymore?

Sunday
Just wasn't there today, oh well, I guess you have those days

Leg Press
Warm up
1 x 10 x 120kg (242)
1 x 10 x 200kg (440)
1 x 8 x 320kg (704)
1 x 8 x 320kg (704)
1 x 8 x 320kg (704)

Calf Machine
1 x 20
1 x 20
1 x 20
1 x 20

Cuban Rotations
3 x 10

Arnie Press
1 x 8 x 27.5kg (60.5)
1 x 8 x 27.5kg (60.5)
1 x 8 x 27.5kg (60.5)

Cable Lateral Raises
3 x 10

That was it

_________________
Have you ever loved someone so much you didn't care what happened to yourself?
You Just had to be with them.
If they look at you, your heart stops.
If you feel their breath on your skin, you just ache.
Have you ever craved someone so much you didn't exist anymore?

Monday

Incline Dumbbell Bench
1 x 8 x 50kg (110)
1 x 8 x 50kg (110)
1 x 8 x 47.5kg (104.5)
Felt Heavy Today

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

Dips
1 x Max
1 x Max
1 x Max

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

Cable One Arm Kick backs
1 x 10
1 x 10
1 x 10

Cardio - 20 mins

_________________
Have you ever loved someone so much you didn't care what happened to yourself?
You Just had to be with them.
If they look at you, your heart stops.
If you feel their breath on your skin, you just ache.
Have you ever craved someone so much you didn't exist anymore?

Tuesday
Had an Ex related Issue...
Didn't eat all day, so didn't train
Went to Animal Liberation Meeting instead.

_________________
Have you ever loved someone so much you didn't care what happened to yourself?
You Just had to be with them.
If they look at you, your heart stops.
If you feel their breath on your skin, you just ache.
Have you ever craved someone so much you didn't exist anymore?

Wednesday

Pull Ups
3 x Max

Long Bar Bent Over Row
1 x 10 x 80kg (176)
1 x 10 x 80kg (176)
1 x 10 x 80kg (176)

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

1 arm High Pulls
3 x 10

Dumbbell 1 arm Preacher
1 x 10 x 22.5kg (49.5)
1 x 10 x 22.5kg (49.5)
1 x 10 x 22.5kg (49.5)

Rope Curls
1 x 10
1 x 10
1 x 10

Barbell Curls with Slow Negatives
1 x 10 x 25kg (55)
1 x 10 x 25kg (55)
1 x 10 x 25kg (55)

Cardio - 20mins intervals

_________________
Have you ever loved someone so much you didn't care what happened to yourself?
You Just had to be with them.
If they look at you, your heart stops.
If you feel their breath on your skin, you just ache.
Have you ever craved someone so much you didn't exist anymore?