Vegan Bodybuilding & Fitness

- cycling: 15km in 36,40 minutes
- leg stretching
- calf raises: 2 x 10 50kg, 1 x 12 60kg
- decline sit-ups: 2 x 20, 1 x 15, 1 x 20
- single leg extension: 3 x 10 30kg
- single leg press: 1 x 10 80kg, 3 x 10 90kg
- hanging leg raises: 2 x 10


R.I.P. Wouter Weylandt

- vertical rows: 1 x 10 35kg, 1 x 10 40kg, 1 x 10 45kg
- shoulder press machine: 1 x 10 40kg, 1 x 10 45kg, 1 x 10 50kg
- lat pulldown: 3 x 10 40kg
- dumbell front raises: 2 x 10 6kg
- dumbell side raises: 2 x 10 6kg
- shrugs: 1 x 15 28kg, 3 x 10 50kg
- running: 5km in 27 minutes
- decline sit-ups: 3 x 20

- cycling: 10km in 24.30 minutes
- bench press: 1 x 10 40kg, 1 x 8 50kg, 1 x 5 50kg, 1 x 5 40kg
- alternating dumbell curls: 1 x 20 8kg, 2 x 20 10kg
- concentration curls: 1 x 8 8kg, 2 x 5 10kg
- hammer curls: 3 x 8 10kg
- cable one arm tricep extension: 1 x 10 5kg, 3 x 10 7,5kg
- torso rotation machine: 3 x 10 15kg
- single leg press: 3 x 8 90kg

- running: 5km in 28,30 minutes
- calf raises: 1 x 15 50kg, 2 x 10 60kg
- decline sit-ups: 3 x 20
- alternating dumbell curls: 1 x 20 8kg, 2 x 20 10kg
- hammer curls: 3 x 8 10kg
- single leg extension: 2 x 8 25kg, 2 x 6 30kg, alternating till failure 30kg
- single leg press: 3 x 10 90kg

- running: 5km in 28,20 minutes
- vertical rows: 1 x 10 40kg, 2 x 10 45kg
- shoulder press machine: 1 x 10 45kg, 2 x 10 50kg
- lat pulldown: 3 x 10 40kg
- dumbell front raises: 2 x 10 6kg
- dumbell side raises: 2 x 8 6kg
- shrugs: 3 x 10 50kg

- running: 5km in 29.30 minutes
- bench press: 2 x 15 40kg, 1 x 10 50kg
- decline sit-ups: 3 x 20
- butterfly machine: 2 x 15 30kg, 1 x 10 35kg
- seated dumbell curls: 3 x 10 8kg
- seated hammer curls: 1 x 8 + 1 x 7 8kg, 1 x 6 + 1 x 5 8kg
- cable one arm tricep extension: 3 x 10 7,5kg (no rest in between sets)
- dumbell tricep extension: 2 x 10 4kg
- single leg press: 1 x 8 + 1 x 7 90kg, 1 x 6 + 1 x 5 90kg, 90kg untill failure

- running: 5km in 28 minutes
- calf raises: 2 x 15 50kg, 1 x 10 60kg
- single leg press: 1 x 10 + 1 x 9 90kg, 1 x 8 + 1 x 7 90kg, 1 x 7 + 1 x 6 90kg
- single leg extension: 1 x 10 30kg, 3 x 8 25kg
- seated bicep curls: 1 x 10 + 1 x 8 8kg, 1 x 10 + 1 x 8 8kg
- seated hammer curls: 1 x 10 + 1 x 8 8kg, 1 x 10 + 1 x 8 8kg

- running: 5km in 28,50 minutes
- shoulder press machine: 2 x 15 45kg, 2 x 7 50kg
- vertical rows: 3 x 15 40kg
- lat pulldown: 3 x 15 40kg
- shrugs: 3 x 10 50kg
- seated row: 1 x 10 30kg, 2 x 10 30kg

- warming up: alternating dumbell curls: 1 x 25 4kg, 1 x 20 6kg
- bench press: 1 x 15 40kg, 1 x 10 40kg, 1 x 10 50kg
- butterfly machine: 6 x 5 30kg
- seated dumbell curls: 1 x 10 8kg, 2 x 8 10kg
- seated hammer curls: 1 x 8 8kg, 2 x 5 10kg
- concentration curls: 2 x 5 10kg
- cable one arm tricep extension: 1 x 15 7,5kg, 3 x 10 10kg
- tricep pulldown: 1 x 17,5kg, 2 x 10 20kg

27/05/2011
- running: 10km in 59,19 minutes

Today

- cycling: 10km in 24,30 minutes
- leg stretching
- calf raises: 1 x 15 50kg, 1 x 12 50kg, 1 x 10 50kg
- single leg extension: 3 x 10 25kg
- single leg press: 3 x 10 80kg (no rest in between sets)

- running: 5km in 27,20 minutes
- shoulder press machine: 1 x 10 45kg, 2 x 10 50kg
- lat pulldown: 2 x 10 40kg, 1 x 10 45kg
- single leg press: 1 x 8 + 1 x 7 90kg, 1 x 6 + 1 x 5 90kg
- pull ups: 1 x 3, 1 x 2
- dumbell front raises: 2 x 10 6kg
- dumbell side raises: 2 x 10 6kg
- shrugs: 1 x 12 50kg, 2 x 10 50kg
- decline sit-ups: 3 x 15
- torso rotation machine: 3 x 15 15kg

- cycling: 10km in 25 minutes
- torso rotation machine: 3 x 15 (left/right) 15kg
- single leg extension: 2 x 10 25kg, 2 x 10 30kg
- calf raises: 1 x 15 50kg, 2 x 12 60kg

- cycling: 10km in 24 minutes
- shoulder press machine: 1 x 15 45kg, 1 x 12 50kg, 1 x 10 55kg
- lat pulldown: 1 x 15 40kg, 2 x 10 45kg
- dumbell front raises: 2 x 10 6kg
- dumbell side raises: 2 x 10 6kg
- shrugs: 2 x 12 32kg (dumbells), 3 x 8 50kg

- cycling: 10km in 24.30 minutes
- bench press: 1 x 15 40kg, 1 x 5 50kg (shoulder ache), 2 x 15 40kg
- superset dumbell curls + hammer curls: 2 x 8 10kg
- superset alternating dumbell curls: 2 x 20 8kg, 2 x 20 6kg + concentration curls: 2 x 4 8kg, 1 x 8 6kg
- butterfly machine: 1 x 20 30kg, 2 x 10 35kg
- cable one arm tricep extension: 3 x 10 7,5kg (no rest in between sets)

- cycling: 10km in 25,45 minutes
- single leg extension: 2 x 10 25kg, 2 x 8 30kg
- single leg press: 1 x 20 90kg, 2 x 10 90kg
- dumbell squats: 3 x 10 28kg (2 x 14kg)
- calf raises: 1 x 15 50kg, 2 x 10 60kg
- torso rotation machine: 3 x 15 15kg

legs felt weak today..