Dan's training Log

[dan beaton]

Today I start my Vegan Bodybuilding regime

At my strongest (About 3 months ago) my personal bests while being on a pescatarian diet have been:

Bench press 8 reps on 100kg/220lb
Deadlift one rep on 190kg/479lb
squat I rep on 140kg/309lb

At present having not really trained probably for several months

pull ups (full lock out): 15 > 10 > 8 > 7
squat: 8 reps on 100kg (x 4)
bench: 8 reps on 85kg (x4)
dead lift: 6 reps on 120kg (x4)
dumbell shoulder press: 8 reps on 30kg (x 4)

Lets see if these increase

[dan beaton]

First session: Shoulders and Biceps. Despite being pretty weak today I felt much more focused and motivated now I have some focus. I am looking to put on a stone in the next two months on a plant based diet and get a bit stronger.

Dumbell shoulder press
27.5kg - 8 reps (x3)
22kg - 8 reps (x1)

Seated Preacher curl
35kg - 8 reps (X4)

Dumbell Bicep Curl (with controlled writs twist at mid point)
12kg - 8 reps (x4)

Standing Military Press
40kg - 8 reps (x 4)

Bent lateral dumbell raise
10kg - 8 reps (x3)

Barbell horizonatl raise
10kg - 8 reps (x3)

Calf raise
50kg - 20 reps (x4)

[dan beaton]

First leg session today. got plenty of protein pre workout took caffiene and creatine drank lots of water

Squats:
60kg - 10 reps
100kg - 8 reps
105kg x 8 (x3)

Ham Curl:
49kg -12 reps
63kg - 8 reps
70kg - 8 reps
70kg - 8 reps
77kg - 8 reps

Leg press:
88kg - 8 reps
79 - 8 reps (x3)

Leg Extension:
63 - 10 reps
91 - 8 reps
105 - 8 reps (x3) finish in strip set

calf raise on leg press machine
70kg - 30 reps
79kg - 25
88kg - 20
97kg - 15 reps

[dan beaton]

First chest/tricep session today, felt pretty weak. The gym instructor also put me through a core work out that made me realize how badly I have neglected this area.

Dumbell Press:
35kg x 8 (x 3)
35kg x 7 (bad form)

Incline Bench:
60kg x 8 x2
60 x 6 x 2

Dumbell Flys
20kg x 8 (x4)

Scull crush
30kg x10
35kg x8 (x2)
40 x 8

Behind head seated dumbell
32.5kg x7 (x2)
32.5kg x 8 (x2)

Overhead tricep rope pulls
45kg x 8 (x4)

Core/abs
plank 30 secs
plank with 5 left leg raise, 5 right leg
oplasnk with arm raise
plank on ball
30 secs
extend
elbow to knoee crunches

[dan beaton]

Dumbell shoulder press
30kg - 8 reps (x2)
27.5kg - 9 reps (x1)
27.5kg - 8 reps (bad technique)

Seated Preacher curl
40kg - 8 reps (X4)

Standing Military Press
45kg - 6 reps
42.5kg 8 reps
42.5kg - 7 reps
40 - 7 reps

Dumbell Bicep Curl (with controlled writs twist at mid point)
12.5kg - 9 reps (x4)

Bent lateral dumbell raise
12kg - 8 reps (x3)

Barbell horizonatl raise
10kg - 10 reps (x3)

Core
30 second plank (x2)
plank with leg raise
plank with arm raise

[dan beaton]

first proper back session in a while went pretty well but wrist injury still giving me grief

Dead Lifts
120kg x 8 x 3
130 x8 x1

Close Grip lat Pull down
84KG X 8 (X4)

Dumbell shrugs
42.5kg x (8x4)

barbell rows
60kg x 8 (x4)

dumbell shrug hold at top for 3 secs
22.5kg x8 (x4)

core workout

[dan beaton]

Having sustained a wrist injury, I am now unable to train my upper body. I am using this negative situation as a positive chance to focus on my legs, core and abs. Thusly, I will be training legs, core and abs 3 times a week, though I am unable to squat due to wrist positioning.

Front Squat
60kg x10
60kg x 8
70kg x 8
70kg x 7
60kg x 8

Ham curl
77kg x 8 (x2)
84kg x 8 (x2)

Leg press
88kg x2 (x8)
97kgx 8 (x2)

Leg extension
105kg x 8 (x4 with strip set)

calf raise
79kg x30
88kg x25
97kg x20
115kg x15

[nickatbristol]

Looks really solid mate, keep it going !

(I am dans mate from Bristol, he is taking it all very seriously!!!)

[dan beaton]

hello nick. that legendary picture is back on the scene

[dan beaton]

Front Squat
60kg x10
80kg x 8 (x3)

Squats on smith machine
50kg x 8
70 x 8

Ham curl
84kg x 8 (x3)
97kg x8 (x3)

Leg press
97kgx 8
106kg x 8 (x2)
115 x 8

Leg extension
112kg x 8 (x4)

Calf raise
88kg x30
97kg x 25
115kg x 20
124kg x15

Core
plank 1min 10 secs
Chopper
7kg medicine ball
hip dip

[dan beaton]

Squat
60kg x10
100kg x 8
105kg x 8
107.5kg x 8
110kg x8 (x2)

Ham curl
91kg x8
98kg x 8 (x3)

Leg press
106kg x 8
115 x 8
124 x 8 (x2 - technique a bit shitty)

Leg extension
112kg x 10 (x4 - with strip on final set)

Calf raise
97kg x 30
115kg x 25
124kg x 20
132 x 10

[dan beaton]

Squat
60kg x10
100kg x 8
115kg x8 (x4)

Ham curl
98kg x 8 (x4)

Leg press
115 x 8 (x 2)
124 x 8
60 x 12

[dan beaton]

first day back on upper body in 3 weeks. As expected fairly weak and didnt want to push it

dumbell press

20 x 8
25 x 8
30 x 8
37.5 x 6
30 x 7

incline bp

40kg x 6 x4

press up
10 x 4

incline sit ups holding 6kg ball above head x 10 no ball 5 (x2)
plank
plany leg raise
arm raise
lateral dips
crunches