Vegan Bodybuilding & Fitness

CARDIO DAY

Fantastic stress reliever:) I love stairs machine, makes my glutes working well and effectively! I can't wait for my Legs' trainig tomorrow.

C. Legs

Squats 3x 15, 1x 20 (35 kg = 77 lb) - next time I'll add some weight

Hammer Hacken Squat 3x 15 (20 kg = 44 lb)

Leg Extension - damn I forgot this exercise today!

Leg Curls 3x 10 (23 kg = 50,7 lb)

Standing Leg Curls 3x 10 (each leg) (5 = 11 lb)

Sled Standing Calf Rise 3x 15 (21 kg = 46,3 lb)

Hammer Seated Calf Rise 3x 15 (5kg = 11 lb)

This was an amazing training, I felt so energetic for the squats. I did 15 mins of eliptical machine for warming up and then 3 sets of warming up squats with lighter weight. Then I could do much better in squatting than last time.

But!!! I am angry I ave hcompletly forgot to do leg extensions!

Let's relax today and regenerate:)

A. Chest, Shoulders, Triceps

Bench Press - 3x 12 (25kg = 55,2 lb)

Incline Bench Press - 3x 6 (25 kg = 55,2 lb)

Butterfly Machine 3x 12 (28 kg = 61,7 lb)

Barbell Shoulder Press 3x 6 (20kg = 44 lb)

Multipress shoulder Press (behind head) 3x 8 (10 kg = 22 lb)

Reverse Butterfly Machine 3x 8-10 (21 kg = 46,3 lb)

Triceps Bench Press 3x 12 (15 kg = 33 lb)

Triceps Pulley Pushdowns 3x12 (35 kg = 77,2lb)

Abs (3 exercises)

Today It was really an intense training. I have had a sparing partner who helped to go a step further in shoulder front presses - I took already 20 kg barbell and made 6 reps! yipee. And I alsoo improved in triceps bench presses. There were 5 kilos more on the multipress!

Looking forward to weight myself again tomorrow.

REST DAY

52,7 kg = 116,2 lb (no change in weight since last week:( I guess I have to add some more carbs then... )

Today I'm enjoying my day of regeneration of muscles. My body is completly sore after the weekend's legs and upper body workout. Tomorrow I will hit my back and biceps. I can't wait

To put on the weight for muscle mass, it will have to be more protein.

Carbs are energy and energy is needed to provide the labor for the regeneration of muscles, but you need the amino acids in protein to be the bricks for your muscle mass house (body).

Are you supplementing with a protein powder? or a protein bar?

Otherwise, definitely add more protein/carb rich foods to your diet!

Its been a minute since you've posted. How has your training been going? Have you reached your 5kg of muscle goal yet?

-Dylan