Vegan Bodybuilding & Fitness

04/05

I was just planning to do deadlifts today, but there was no room when I arrived, so I thought I'd warm up with some squats while I was waiting. It turned out to be a bit more than a warm up..

Squat
5 x 60 kg
3 x 100 kg
2 x 120 kg
2 x 140 kg
3 x 160 kg
2 x 170 kg

Deadlift
5 x 60 kg
5 x 105 kg
3 x 125 kg
2 x 4 x 147.5 kg
4 x 3 x 157.5 kg

Strict Press
6 x 50 kg
3 x 5 x 60 kg

Haven't logged the last few workouts, so here they are -

07/05

Press
5 x 47.5 kg
5 x 55 kg
8 x 60 kg

5 x 10 x 40 kg

Dumbbell Rows
3 x 7 x 100 lbs


09/05

Deadlift
5 x 60 kg
3 x 100 kg

5 x 122.5 kg
5 x 142.5 kg
10 x 160 kg - done as sets of 2, with 20 sec in between each.


11/05

Trained with Adam Macdougall from the Newcastle Knights tonight.. He's a strong deadlifter..

Bench
5 x 60 kg
3 x 80 kg
4 x 100 kg
2 x 3 x 100 kg

Instead of the really high volume bench day I prefer to get a bit of heavier work in once a week.

Squat
5 x 60 kg
5 x 95 kg
2 x 4 x 115 kg
2 x 3 x 132.5 kg
5 x 3 x 142.5 kg

Dumbbell Bench
5 x 10 x 30 kg


14/05

Squat
5 x 60 kg
5 x 95 kg
2 x 4 x 115 kg
2 x 3 x 132.5 kg
5 x 2 x 152.5 kg

Bench
5 x 55 kg
4 x 65 kg
2 x 3 x 77.5 kg
6 x 2 x 87.5 kg

Squat
3 x 105 kg
3 x 125 kg
4 x 3 x 142.5 kg

16/05

I did some trap bar deads today. The bar weighs 30 kg..

Trap Bar Deadlift
5 x 70 kg
3 x 110 kg
2 x 160 kg
1 x 210 kg
2 x 230 kg

Bench
5 x 50 kg
2 x 5 x 70 kg
5 x 4 x 80 kg

Power Clean
5 x 60 kg
3 x 80 kg

Video of the trap bar deadlifts from today (the bar weighs 30 kg)

19/05

I tried my new Strength Shop lever belt today. Gotta say it's really good. Very supportive & comfortable.

Squat
5 x 60 kg
4 x 95 kg
4 x 115 kg
2 x 3 x 132.5
6 x 3 x 142.5 kg

Bench
5 x 60 kg
3 x 80 kg
4 x 3 x 100 kg

Squat
3 x 105 kg
3 x 125 kg
4 x 2 x 142.5 kg

21/05

The Knights are playing a home game tonight and my gym is right next to the stadium, so there was nowhere to park. I went to my old gym and did some squats and bench.

Squat
5 x 60 kg
5 x 95 kg
2 x 4 x 115 kg
2 x 3 x 132.5 kg
5 x 3 x 152.5 kg

Bench
5 x 60 kg
3 x 80 kg
2 x 2 x 100 kg
10 x 80 kg
12 x 60 kg

Squat
5 x 95 kg
5 x 115 kg
5 x 5 x 130 kg

I think I'm going to be quite sore in the morning..

24/05

Deadlift
5 x 60 kg
4 x 100 kg
4 x 125 kg
2 x 4 x 145 kg
3 x 4 x 160 kg

Was supposed to do four sets, but felt sore after the third for some reason.. annoying. Thought it would be best to stop there.

Bench (paused)
6 x 60 kg
5 x 70 kg
2 x 4 x 80 kg
2 x 2 x 90 kg
4 x 80 kg
8 x 60 kg

26/05

Bench
5 x 60 kg
3 x 70 kg
3 x 80 kg
4 x 3 x 100 kg

Squat
5 x 60 kg
5 x 95 kg
5 x 115 kg
2 x 5 x 135 kg
5 x 4 x 142.5 kg

Bench
6 x 60 kg
6 x 70 kg
4 x 6 x 80 kg

Excellent!

By the way, I love the gains you've made! I've shared some photos with others.....very impressive!

Thanks Robert! I'm 235 lbs at the moment, up from 165 lbs two years ago. Pretty happy with that

Holy crap!

That is amazing!

I know VeganEssentials is super impressed too! As are many others.

Really....well done!

29/05

Squat
5 x 60 kg
5 x 95 kg
4 x 115 kg
2 x 3 x 132.5 kg
2 x 3 x 152.5 kg
3 x 2 x 162.5 kg

Bench (paused)
5 x 60 kg
4 x 70 kg
2 x 3 x 80 kg
5 x 3 x 90 kg

Squat
5 x 100 kg
4 x 120 kg
2 x 3 x 132.5 kg
4 x 2 x 152.5 kg

Holy crap, you're now officially larger than I am!

Great work, Sam. You're a shining example of simple and effective strength training being the most useful and productive way to train for exceptional gains. You're going to be a big motivating factor in my work to come back stronger this year - congratulations on making some of the greats gains I've ever seen in such a short time frame!

Thanks VE

I think keeping things simple is the way to go. Lift heavy and as often as you can manage without getting burnt out, get plenty of rest, plenty of food. There's not much more to it really.

01/06

Bench
5 x 55 kg
4 x 65 kg
2 x 3 x 75 kg
2 x 3 x 87.5 kg
3 x 2 x 95 kg

Deadlift
5 x 60 kg
5 x 105 kg
4 x 125 kg
2 x 3 x 145 kg
2 x 3 x 160 kg
3 x 2 x 180 kg

CG Bench
10 x 60 kg
3 x 8 x 70 kg

Dumbbell Bench
3 x 5 x 85 lbs

Second set of 3 x 160 kg and third set of 2 x 180 kg

Damn strong work man! I love watching your videos

Great lift! Makes my back hurt just watching it