Vegan Bodybuilding & Fitness

picking up the slack with cardio today and hulking out in the arm department

5 min jump rope warm up

bicep curls 8lbs
3 sets of 15

bicep curls with bar. 10lbs each side
2 sets of 12

bicep curls with bar. 15lbs each side
3 sets of 10

hammer curl bar. 10lbs each side
2 sets of 10

hammer curl bar. 15lbs each side
3 sets of 10. Added reps

one arm tricep extension. 8lbs
5 sets of 12 each arm

2 handed tricep extension. 2 10lb plates
5 sets of 10

20 minutes of jump rope soon after.

warm up:
5 minutes or so of jumping rope
3 super-sets of 8lb dumbbell flies and dumbbell press 10reps each movement

dumbbell flies 15lbs
5 sets of 10

dumbbell press 15lbs
5 sets of 10

Iron gym wide push-ups
5 sets of 10

Iron gym narrow push-ups
5 sets of 8.

Neutral pullups
3 sets of 4
1 set of 5

going trail running later. gonna take my five finger shoes for a spin.

5 minutes of jump rope.

8lb crunches
3 sets of 20

oblique crunches
3 sets of 15

leg lifts.
1st and 2nd set: 15 reps
3rd set: 13

Legs straight up reverse crunches. A real toughy
3 sets of 15

side crunches
3 sets of 25.

jumped rope until I could do no more. About 16 minutes or so

Alrighty

5 minutes on the treadmill 5mph 100% incline
2 sets of 10 push-ups

5 Lateral raise/front raise super sets.
8lbs, 10 reps each movement

Seated shoulder press
15lbs, 4 sets of 8
1 set of 7, tried to up the ante

bent over pendulum rows
8lbs, 3 sets of 12

Shoulder shrugs
15lbs, 5 sets of 10

upright rows
1st set 16lbs, 15 reps
sets 2 & 3 20lbs, 10 reps
sets 4 & 5 30lbs, 10 reps

dumbbell flies and dumbbell press
3 sets. 8lbs and 15 reps each movement

dumbbell flies
15lbs, 5 sets of 10

dumbbell press
15lbs, 5 sets of 10

wide iron gym pushups
5 sets of 10

narrow iron gym pushups
5 sets of 10

iron gym neutral pullups
5 sets of 5

5 minute treadmill jog

8lb crunches
3 sets of 20

oblique crunches
3 sets of 15

leg lifts.
finally reached 3 sets of 15

Reverse crunches, legs straight up. Tough as hell
3 sets of 15

side crunches will forever be my favorite
3 sets of 25.

25 minute jogging with incline

body-weight squats
2x45

5 min treadmill jog
2x15 push-ups

8lb lateral raises combined with front raises
10 reps each for 5 sets

15lb seated shoulder press
10x5

8lb pendulum bent over rows
2x12

8lb bent over rows normal
2x12

15lb dumbbell shrugs
3x15

upright rows
16lbs, 1x15
20lbs, 2x12
30lbs, 2x12

25min run

warm up
5 min jog
8lb bicep curls
3x15

bicep curls w/bar
10lbs each side
1x12

15lbs each side
3x10

hammer curls w/bar
10lbs each side
1x12

15lbs each side
4x10

one arm tri extensions
8lbs 5x12

tri extensions
20lbs 5x10

pendulum tri kickbacks
8lbs 4x10

warm up
light weight dumbbell press and fly super set
8lbs, 3x15 each each movement

dumbbell fly
15lbs, 5x10

dumbbell press
15lbs, 2x10
20lbs, 2x10, 1x15

wide push ups with iron gym
5x10

narrow push ups with iron gym
5x10

neutral pull ups
3x5

body-weight squats
2x50

Dumbbell curls
8lbs 4x15

10lbs both sides of a bar
1x10

15lbs
4x10

hammer curls
10lbs each side of a bar
1x10
3x10
4th set I did until failure, 5 reps
back down to 10lbs each side and did 10 reps

one arm tri extension
8lbs 5x12

two arm tri extension
20lbs 5x12

20 minutes of jump rope

5 minutes jump rope

basic crunches
8lbs 3x20

oblique crunches
3x15 both sides

leg raises
3x15

reverse crunches
3x15

side crunches
2x25 both sides

20 minutes of jump rope

fuck school

I had so much fun today. Probably my favorite exercises to do are these. I feel my push-up and dumbbell press strength is eons ahead of dumbbell fly strength. My dumbbell presses are being done more explosive now too, let's see how it goes. I feel great.

chest superset
8lbs 15 reps dumbbell fly then 15 reps dumbbell press (x5)

dumbbell fly
15lbs 5x12

dumbbell press
15lbs 2x12
20lbs 3x10

iron gym wide push-up
5x12

iron gym narrow push-up
5x10

neutral pull up
3x5

Tuesday abs

warm up: 5 minutes of jumprope

basic crunch
no weight 1x15
8lbs 3x20

oblique crunches
3x15

leg raises
3x15

reverse crunches
3x15

side crunches
3x25

20 minutes of jump rope