Vegan Bodybuilding & Fitness

i use the machine mate, i know its better to free squat but when i was 18 i had a hernia and i really dont wanna go through that again, so i try to use the machines in order to lessen the risk of it.

but today went well

90 KG 198 pounds close grip bent over rows 10 reps 3 sets
all cable weights went up by 2 4 sets of 10
150 KG 330 pounds deadlift 1 set 15 reps (need to up this its gedtting easy)
60 KG 132 pounds close grip curls 2 sets 10 reps
22 KG 48 pounds dumbell curl 2 sets 10 reps
50 KG 110 poundscable curls 1 set 17 reps

seem to be putting on more and more on the bar which is always a good sign dont seem to be gaining much mass though

MISSED OUT LEGDS THIS WEEK! trying to get back on it later on in the week as i had to do a long shift at work cuz some of the other people didn't turn up for their shift and we had some breakdowns which sucked! but hey more money for tofu.

but shoulders went a bit odd today

90 KG 198 pounds overhead press 3 sets of 10
34 KG 74 pounds a hand dumbell press 2 sets of 10 <struggled with these this week odd
22 KG 48 pounds a hand side raises 2 sets of 10 < easy should of upped it really
20 LG 44 pounds a hand back raises 2 sets of 10
then amazingly 120 kilo in total shoulder shrugs 4 sets of ten quite comfortable

been eating slightly more this week, especially quinoa and flaxseed, and more seeds can feel much more energy and a think with the big lifts it shows

so back went a lil badly this week

did the same on all the block movements but thought screw it go heavier on deadlift and do less reps.
got 180KG 396pounds up for five for one set but failed on the other three, sucked but considering its my first time going heavy in about two years im hoping for a much better result next week

well a great start to the week!!!

145 KG 319 pounds bench press 3 sets of 6
42 KG 92 pounds a hand incline bench 2 sets of 10
dips 2 sets of 15
80 KG 176 pounds close grip bench 2 sets of 8
80 KG 176 pounds skull crushers 2 sets of 10
and 2 sets of 10 on high cables no idea on weight

but yeah proper happy with that this week!!!

right sorry i didnt write much last week. basically everything was the same

tuesday legs
200 KG 440 pounds hack squat 3 sets of 10 reps
445 KG 981 pounds leg press 2 sets 10 reps
number 11 on leg curls 2 sets 10 reps
200 KG 440 pounds on calf raises 4 sets 10 reps

thursday shoulders
90 KG 198 pounds overhead press 3 sets of 10
40 KG 88 pounds a hand dumbell press 2 sets of 10
22 KG 48 pounds a hand side raises 2 sets of 10
20 KG 44 pounds a hand back raises 2 sets of 10
120 KG 264 pounds in total shoulder shrugs 4 sets of ten quite comfortable

Friday back and biceps
90 KG 198 pounds close grip bent over rows 10 reps 3 sets
all cable weights went up by 2 4 sets of 10
180 KG 396 pounds deadlift 2 set 5 reps
60 KG 132 pounds close grip curls 2 sets 10 reps
22 KG 48 pounds dumbell curl 2 sets 10 reps
50 KG 110 poundscable curls 1 set 17 reps


today went well though easy day at work so i had loads of energy

145 KG 319 pounds bench press 3 sets of 7
42 KG 92 pounds a hand incline bench 2 sets of 10
dips 2 sets of 15
80 KG 176 pounds skull crushers 3 sets of 10
2 sets of 10 on high cables one up from last week still no idea of weight

well did shoulders today and it went crap

90 KG 198 pounds military press 3 sets of 8!!! went for ten but my mate was helping me too much on the last few so im not counting them
36 KG 79 pounds a hand dumbell press 2 sets of 10 down from last week thought it would be a good idea because of the military press and this was hard
20 KG 44 pounds a hand back raises 2 sets of 10
120 KG 264 pounds in total shoulder shrugs 4 sets of ten easy, but still harder than last week

no idea why lifts have gone down this week, i know i did a heavy bench set yesterday but still thought this would affect me as much with these lifts today

leg day today!

200 KG 440 pounds hack squat 3 sets of 10 reps
460 KG 1014 pounds leg press 2 sets 10 reps
number 11 on leg curls 2 sets 10 reps
200 KG 440 pounds on calf raises 4 sets 10 reps

only went up on press today but did them clean and they didn't feel like the biggest jump from last week which is good!!!

training has been more on the lighter and rep side this week, basically all the same but doing 15 reps on a lighter weight, this is because i havent had a spotter at the gym as he is on holiday and i am not risking that kind of weight coming down on my neck, but i have got some pictures to put up.....

sorry no idea how to upload two files !!

since my last post iv been on holiday and to be honest having a break, will hit the gym next week but its all been kicking off of england recently and considering my lovely beautiful girlfriend is working near these areas i have been spending time trying to make sure she is ok, but still sorry for being rubbish guys next week itll all be back to normal

Well im back finally, been one interesting couple months, training has taken a hit and my weight has plummeted to 14 stone 7 pounds, lifts are shit and i will blame it all on crap diet crap training mainly because i have been doing shift changes at work with little sleep and travelling to see my girlfriend in manchester (the otherside of the uk from were i am) but things are looking up works calming down and im finally getting on track with money and eating! so lets see how next week goes

Monday,

Good diet had four meals and four shakes so feeling good
gym went ok,
Dumbell bench - 38KG x 3 sets of 15
incline dumbell bench - 34KG x 3 sets of 15
Flys - 22.5KG x 3 sets of 15
Cables - 40KG a side x 3 sets of 15
Dumbell curls - 18.5KG x 3 sets of 15
Straight barbell curl - 40KG total (including bar) 3 sets of 15
cable curls - 30 KG a side 3 sets of 15

Tuesday, diets been ok only 2 meals so far (on nights so will be eating more later)
Gym good
Bent over rows - 80KG 15 reps 3 sets
reverse grip pull downs - 15 reps 3 sets
straight arms - 15 reps 3 sets

so far its going ok