Vegan Bodybuilding & Fitness

I'm going backwards. Really wasn't happy with the depth of my squats so I've opened up my footing so I can get down more. I think I was barely squating parrallel to the ground before so I've dropped the weights back down to 55kg.

Squats: 55kg 5x5
Overhead Press: 32.5kg 5x5
Bench Press: 45kg 5x3, 47.5kg 5x2 (working up to 5x5)
Deadlift: 80kg 5x1

Just ordered Roberts book, looking forward to receiving it!

Ached all over yesterday, had to keep pulling my shoulder blades back to click something inbetween. Assume my shoulders are slouching forward, maybe I need to work more on my back muscles.

Are you pointing your toes straight ahead, or letting them point outward? I have hip flexibility issues (that I'm working on), and an experienced powerlifter looked at my form and told me that if I let my toes point a bit more outward, it would get easier to go all the way down to/past parallel, and he was right!

Hey Medman, I'm pointing them outward slightly! I really need to video myself but its a small gym with mirrored walls so not sure other people would be comfortable with that. Need to find a quiet time if I can.

Squats: 55kg 5x4, 60kg 5x1
Overhead Press: 32.5kg 5x4, 35kg 5x1
Bench Press: 45kg 5x3, 47.5kg 5x2 (working up to 5x5)

Mon 19th

Squat: 60kg 5x5
Overhead Press: 34kg 5x5
Deadlift: 74kg 1x5
Assisted Pull ups 13.75kg: 12,12,10

Fri 23rd
Squat: 65kg 5x5
Bench Press: 47.5kg

Sun 25th
Squat: 65kg 5x5
Overhead Press: 34kg 5x5
Bench Press: 50kg 5x5
Deadlift: 74kg 1x5
Assisted Pull ups 11.25kg: 10,10,10


Still not happy about my squats. Might try and video on Friday. All my weight seems to be on my front feet. I'm curling my toes up but I still feel like the weight is on the balls of my feet rather than my heels.

Thought I'd stop in and say hello.

Lots of folks on here seem to be squat experts and are great at offering advice after viewing a video. That would probably help you out a lot.

Hello! Here's hoping Friday mornings are quite quiet down the gym so gonna try then.

How's things? Haven't gave up have you?

Weds 28th

Squat 65kg: 5x5
Bench Press 50kg: 5x5
Overhead Press 34kg: 5x5
Prone Bridges 60secs x3

Sat 1st May

Squat 65kg: 5x5
Bench Press 50kg: 5x5
Overhead Press 34kg: 5x5
Deadlift 60kg x5
Press ups: 15,9,11
Crunches: 20,20,20

Tues 4th

Squat 65kg: 5x5
Bench Press 50kg: 5x5
Inverted row 10x3
Pullups 22.5 assisted: 12,12,12
Reverse Crunch: 12x3
Crunch: 20x3

Reading Robert's book right now. Planning a nutrition program and training. Would like to start splitting sessions so I spend one day on legs, one day on back, one on arms etc if possible. We shall see.

Fri 7th
Squat 65kg: 5x5
Bench Press 50kg: 5x5
Row 43kg: 5x5
Pulldown 55kg: 5x5

Tues 11th
Squat 65kg: 5x5
Bench Press 50kg: 5x5
Inverted Row: 8x3
Overhead Press 33kg: 5x5
Assisted pull-ups 22.5kg: 12x3
Row 43kg: 5x5
Tricep pulldown 21kg: 5x5
Crunches: 20x3

Sat 15th
Squat 65kg: 5x5
Bench Press 52.5kg: 5x5
Overhead Press 33kg: 5x5
Row 46kg: 5x5
Tricep pulldown 23kg: 5x5
Curls 32kg: 5x5

I'll be changing from working the standard 9-5 soon and going onto shift work.

Anyone got any experience of working out around this or any advice on when to fit work outs in, how many etc. I'll be doing an 8 day week as seen in the image. Any thoughts much appreciated.



Uploaded with ImageShack.us

Thurs 20th
Bench Press 50kg: 5x5
Pulldown 60kg: 5x5
Row 47.5kg: 5x5
Tricep Pull Downs 20kg: 5x5
Skull crushers 23.3: 10x3


Tues 25th
Squat 65kg: 5x5
Bench Press 52.5: 5x5
Overhead Press 33kg: 5x5
Assisted pullups 11.25kg: 10,10,12
Row 47.5kg: 5x5
Kneeling Leg Curl 35kg: 5x5
Seated Leg Curl 25kg: 5x5

Fri 28th
Squat 65kg: 5x5
Deadlift 73kg: 5x5
Prone Bridges: 60secs x3
Bicep Curls 33kg: 5x5
Kneeling Leg Curl 35kg: 5x5
Seated Leg Curl 25kg: 5x5

Sun 30th
Bench Press 50kg: 5x5
Overhead Press 35kg: 5x5
Assisted pullups 11.25kg: 12x3

Wed 2nd
Squats 65kg: 5x5
Bench Press 50kg: 5x5
Assisted pullups 11.25kg: 10x3
Dumbell curls 12kg: 5x5

Sat 5th
Squat 70kg: 5x5
Bench Press 50kg: 5x5
Overhead Press 33kg: 5x5
Deadlift 73kg: 5x1
Assisted Pullups 11.25kg: 12x3
Kneeling Leg Curl 35kg: 5x5
Seated Leg Curl 35kg: 5x5
Dumbbell Curls 14kg: 5x5
Cable Rows 48kg: 5x5
Tricep Pulldowns 23kg: 5x5
Seat Leg Press 100-135kg: 5x5

Tues 8th
Squat 70kg: 5x5
Bench Press 50kg: 5x5
Overhead Press 33kg: 5x5
Deadlift 73kg: 5x1
Assisted Pullups 11.25kg: 12x3
Dumbbell Curls 14kg: 5x5
Cable Rows 48kg: 5x5

Fri 11th
Squat 70kg: 5x5
Bench Press 50kg: 5x5
Deadlift 73kg: 5x1
Assisted Pullups 11.25kg: 12x3
Kneeling Leg Curl 35kg: 5x5
Dumbbell Curls 14kg: 5x5
Cable Rows 48kg: 5x5
Tricep Pulldowns 23kg: 5x5