Vegan Bodybuilding & Fitness

Chest and Bicep Monday

DB bench presses 6 sets 45(12reps) 50(10) 50(8) 40w/dropdowns 35w/DD's lastly 30w/DD's(20 to 15) I swear anybody walking in at the end must think I am the biggest whimp. TTTTrrrryying to force the 15lb DB's... Pretty funny.
Decline bench press. (6 sets including 2 drop down sets)40-55-55-45-30wdd's and 30w/dd's (weight for each arm-so 110 combined as my best so far)
Incline bench press (3 sets incl. 2 drop downs)This set was tuff
Cable crossovers 30-35-25-25 then 2 drop downs from 20)

BB ez curl bicep curls 6 sets (with dropdowns)Personal best! 60(12)-60(10)50-40-30w/DD-30w/DD (all with spotter-against wall so no cheating)
alternating hammer curls 25-25-20-20w/DD-17w/DD
Concentration curls on machine 50 down to 30 then dd's 5sets total
3x abs routine 1.05/35/45
45 seconds of plank posostion. (ugh!! Pure toture-but I love it)

Really happy with my personal bests. 2 sets of 50's on the bench and 60's on the bicep curls. My goal of 80's by mid summer on the DB bench press is within reach.
Upping my protien intake to about 275-300 (based on 180lb body weight) for the next 2 weeks and see how that does. Over 30 sets today.

Back and abs Tuesday...

Pull ups. (wide grip-5 sets. Did 6 slow negatives-not as good as last week)
T-bar rows 5 sets (incl. 2 drop down sets)105-120-105-90-90w/dd
s-70w/dd's
Dead lifts. W/ dumbells only. 35 for 3 sets
Upright cable rows, 5 sets (incl. 2 drop down sets)
Bent over rows with DB. 4 sets w/45
Machine T-bar rows 4 dropdown sets

abs
hanging leg raises. (4 sets and 18 down reps per)
Front cable pulldowns (as a superset w/ below) 6 sets
behind the neck pulldowns 6 sets (better on both of these)
3 sets of different ab crunches. 55 sec./33 sec./45 sec.

Long day of work today moving gear-up and down stairs etc... So happy with this evening's workout despite the little lower energy.

So I have been going thru a few of my food journals to find out why my middle fat is not going away at the rate I want before summer.
Noticed on several days that I ate 2 and a few days of 3 Clif Builder Bars. Got me thinking,so I double checked the Fat readings... YIKES!! Just 2 builder bars gets you almost 50% of total fat for the day!! No wonder I have been slow to loose the fat.
Here's a little pic-Yup-Total fat 8g (12% of the daily) and 5g Saturated fat (25%!)
But I do like the 20g protein part.

Interesting

mmmm chocolate mint! my favorite flavor too!

I know-Me too!! Honestly my favorite bar to eat. I buy them in those packs of 12 and yes they rock.

This is normally my tri's and shoulder day except had to get some zzzzz's after work and I am done for the day. Still sore from Tuesday too. So ate a great dinner-and will double up this workout with my leg sets tomorrow (Friday).

Then the weekend off except cardio.

Today was Shoulder and tricep day AND legs day. I was burnt out after work on Thursday so I decided to double up with leg day. I have done this 3 or 4 other times I think. Not the best way but I just don't want to loose any workout and have my small gains get chopped.
About an hour and 50 minutes in the gym today. Way tooo long but that's just because I doubled down on my routines. Also included my ab routine.
DB front raises 6 sets (incl. 2 drop down sets)
DB lateral raises 5 sets (weak on this one)
Seated barbell military press 5 sets (incl. 2 drop down sets) 25-30-30-25-25(ddw/15's)-25(ddw/15's)
Overhead DB presses 6 sets (incl. 2 drop down sets)
Seated triceps DB presses behind the head 35-40-35-30-30 ddw/20's


and a superset below:
Front cable raises 6 sets (incl. 2 drop down sets)
Rope tricep pulldowns 5 sets (incl. 1 drop down set)
Dips 4 sets (felt good on these-I know they really help)
4x shrugs done on the calf machine (as a superset w/calf raises... Those little cows are tuff to pick up!!)

Then the legs
5x sets (8 to 12 reps) on the leg press
One 5 sets (6 to 12 reps) squats with a 50lb bar behind the lower neck.
And a few Zercher squats with the bar in front.
Leg extentions (total murder)
Hack squat
Sitting hamstring curl. (better for my knees)
Calf raises and shrugs as super set-see above.
Machine leg press (up to 220lbs then dropdown sets)

40g of protein shake and another 100 before I sleep.
Had a slice of vegan pizza from whole foods I got from a great person.
Thanks and have a great weekend.

i buy them by the box also. sometimes ill go with the other flavors which are also good for a change but CM is the best!

Yeah MaryStella-Sometimes I order the vanilla ones online and those are a nice change. Still the choco/mintos are the best.

Chest and Bicep Monday.

DB bench presses 5 sets 45(12reps) 55(7) 45(10) 35w/dropdowns 35w/DD's (people were using the 50's so had to bump up to 55's-too much weight but at least I know I can do it)
Decline bench press. (6 sets including 2 drop down sets) Blasted those good.
Incline bench press (4 sets incl. 2 drop downs)
Cable crossovers 35-30-25-25 then 2 drop downs from 20)

BB ez curl bicep curls 5 sets (with dropdowns) 60-50-50-40w/DD-40w/DD
alternating hammer curls 25-25-20-20-20 w/DD-17w/DD to 12's
Incline presses on machine. Did power drop downs. 6 sets/30 seconds rest/10 reps per.
Concentration curls on machine. Did power drop downs. 6 sets/30 seconds rest/10 reps per.
I am trying these power DD's at the end of my sets. to really blast away at the muscle tissue. These are not heavy sets. Just give a good final workout to each of the 2 muscle groups I work out on that day.

45 minutes aggresive walk with the dog. (I was yelling at everyone! No-no-no.. I mean "aggresive fast paced walking". Hey that might be a good idea-yell at some really big mean people and see how fast I can walk in the other direction. Nah-Won't be doing that.

i only yell at people when im on my bike and usually it because they are yelling at me first!

Eeeeek...
I am way behind on my journal. But not behind on my workouts.
Been so busy I am barley able to log in at home. Needing extra sleep too for some reason.

March 1st: Back and abs Tuesday...
normal routine-Did my best wide bar pull up!

March 3rd: Shoulder and Tri's. Normal routine

March 4th: leg workout.

March 7th: Chest and biceps. Best DB chest press-60's for 11 reps+60's for 8!

March 8th: Back and abs. Normal routine.

Back to my "normal" journal entries Thursday!!

extra sleep = good recovery. good thing when you can get it!

Amen to that. But finding that extra sleep sometimes is tuff!
Today for example MaryStella: I had a really stressful day at work. Stuff coming at me from all directions. Got home-Walked the pooch and back in the truck to the gym. By the time I was halfway thru my workout, my eye lids were getting heavier.. and heavier... Routine still went OK, despite the lack of energy. (But the drive was still there-otherwise I would have stayed home on the couch)

Today was delts and shoulders: (after 5 min warm up)
Moved the dips first as I wanted the most energy to go to these. 1x12-1x12-1x10-1x8-1x6
(all assisted later in the rep count-I use one leg to assist so I can adjust the amount on each rep)
Front delt raises
side dealt raises
rope pulldowns and done as a superset w/
upright rows
lying DB delt extensions
Seated DB behind the head extentions.

Shower-a little dinner and protein drinks-then sleep!!!
Tomorrow is leg day.(actually I plan to work out both legs ) Later all!

Before I forget: One of my post workout drinks-Vega-fozen berries and bananas and Sunwarrior.

glad u got the workout in.way to push through!

Thanks! Even though it may not have been 100%, was glad once it was thru...

Today was chest and bicep day.... BUT... Before I begin,
I did follow thru with workouts last week, but I rarely got my internet time in. Ugh.
But my time in the evenings, has been pretty short, so the last thing to go is the surfing!!!

So today, the gym was packed... Wait times on just about everything.
So had to change things up a bit.
Incline presses on the hammer machine
Then DB chest presses. (Weight was off about 10 lbs since this typically goes first)
Declines
Chest flys
Bicep curls
hammer curls
machine curls w/DD's
Machine chest presses with 30 second DD's to really wipe things out

Ah I do my chest and biceps together also Keep up the good work!

Thanks JB74... Yeah I agree. Good combo for sure.

I got maxed out at work on Thursday (normally tricep and shoulders) and crashed out when I got home... So again, I doubled up with my legs workout today. (Friday)

***On a good note-did about 90% of my first wide bar pullup!!! Stoked about that all the way. I have added (after 3-days rest) some of my tuff movements. So 2x a week, I do the WB pullups / Incline press / and a 4x set of DB presses. Pretty much just about 4 sets and no drop downs. (Except on the main days I do these)

Here's Fridays workout:
4x Wide bar pullups. (90% on the first pullup!)

DB front raises 5 sets (incl. 2 drop down sets)
DB lateral raises 5 sets (weak on this one)
Seated barbell military press 5 sets (incl. 2 drop down sets) 25-30-25-25-25(ddw/15's)-25(ddw/15's)
Overhead DB presses 6 sets (incl. 2 drop down sets)
Seated triceps DB presses behind the head 35-30-30-20-20


and a superset below:
Front cable raises 6 sets (incl. 2 drop down sets)
Rope tricep pulldowns 5 sets (incl. 1 drop down set)
Dips 4 sets (felt good on these-I know they really help)
4x shrugs done on the calf machine (as a superset w/calf raises)

Then the legs
5x sets (8 to 12 reps) on the leg press
One 5 sets (6 to 12 reps) squats with a 50lb bar behind the lower neck.
And a few Zercher squats with the bar in front.
Leg extentions
Hack squat
Sitting hamstring curl. (better for my knees)
Calf raises and shrugs as super set-see above.
Machine leg press (up to 200lbs then dropdown sets)