Vegan Bodybuilding & Fitness

11.3.2011 bodyweight: 229
bench press - 45x10x2, 95x10, 135x5, 160x5, 185x5, 210x10, 155x10x5
dumbbell row - 50x10, 75x10x5
barbell shrug - 45x10, 135x10, 225x15, 315x8, 405x2
rotator cuff rotation - 5x10, 10x22x3 superset with neck curl - 5kgx10, 10x10x3

My training partner couldn't make it to the gym, so I had to hype myself up. This was tougher than normal because I was also off from work today, so I stayed up really late last night with a friend and was lazy today. I had to get a young kid to spot me for my last set of bench, and whenever I do that I always make sure to tell them, "Unless you hear me say, 'take it,' don't touch the bar." Apparently this kid didn't understand, because he touched the bar about halfway through every one of my reps. This is one of my biggest pet peeves. I never understood people who do that. It's supposed to be hard, that's why I'm doing it. If it was easy, everyone would do it. Anyway, that threw my concentration off. I think I could've gotten another rep had he not done that. Because I was lazy today and my eating wasn't great, I felt really winded the whole time I was there, but I did everything I planned on doing and got out of there.

11.4.2011 bodyweight: 227.5
squat - 20kgx10, 40x10, 70x5, 88x5, 101x5, 115x8, 70x10x5
good morning - 20kgx10, 60x10, 10, 8
rear lateral raise - 5x15, 10x20, 20, 18
neck curl - 5kgx20, 18, 16 superset with reverse hyper - BWx20x3

For some reason my legs felt really fatigued; not sore or anything, just like they weren't fully recovered. My lower back was definitely still sore from Tuesday's deadlift session, which caused me to cut my good mornings short. Otherwise, it was a pretty good work out. I'm still making good progress, and that's all I can ask.

11.7.2011 bodyweight: 228
standing barbell military press - 20kgx10x2, 30x5, 45x3, 52x3, 58x9, 43x10x5
wide grip pull up - BWx7, 7, 7, 6, 5
dumbbell shrug - 65x20, 75x20, 85x15
rotator cuff - 5x20, 10x23, 23, 22 superset with neck harness - 10x20, 20x30x3

Only got two hours of sleep the night before, but was surprisingly alert all day at work. It started to hit me at the gym and I was breathing heavily and dragging ass when I normally wouldn't have. Ended up being a pretty decent work out. I was hoping to hit 10 reps on my heavy set of MP, as last week I hit 10 with 55 kilos, but 9 is acceptable. Also did 5 supersets of 15 reps each of tire flips and sledge hits between work and lifting.

10.8.2011 bodyweight: 227
deadlift - 20kgx10, 50x10, 70x5, 100x5, 133x3, 152x3, 170x15, 110x10x5
hanging leg raise - BWx12, 12, 12, 7
face pull - 140x20, 15
reverse hyper - BWx20x3 superset with neck curl - 5kgx21x3

My deadlifting seems to be coming along better than all of my other lifts, which has typically been the case for me. For some reason my my abs and mid back crapped out really early when doing leg raises and face pulls, so I just cut those short. I'm thinking maybe it's from the tire flips/sledge hits I did yesterday. Whatever the reason, I like to listen to my body, and today it said, "That's enough."

11.10.2011 bodyweight: 229
bench press - 45x10, 105x10, 135x5, 170x3, 195x3, 220x8, 165x10x5
dumbbell row - 50x10 (per arm), 80x10x5
hang clean - 40kgx5, 60x5x3
rotator cuff - 5x15, 10x23x3 superset with neck harness - 10x20, 22.5x30x3

Posting this on Friday. I woke up this morning and my traps, from my neck down to my midback feel like laundry bags stuffed with too much clothing. Hang cleans are a new favorite. I can tell they're gonna add some serious slabs of (vegan) beef to my upper body. Other than that, hit exactly what I expected to on bench, so I can't complain about that. I've been taking muscle measurements once a month, and today was the day this month. Since last month I've put an inch on each quad, an inch on my chest, half an inch on each upper arm and an inch and a half on my neck. Pretty content with that. Squats tonight.

11.11.2011 bodyweight: 229
squat - 20kgx10, 50x10, 70x5, 95x3, 108x3, 122x8, 75x10x5
good morning - 20kgx10, 60x10x5
dumbbell rear delt raise - 5x15, 10x20x3
reverse hyper - BWx21x3 superset with neck curl - 5kgx22x3
finger tip pull up - BWx6, 5, 4 superset with 32.5" box jump - BWx5x3

Just felt like throwing that last superset in because I was waiting for my training partner to finish up and I want to start incorporating some random stuff into my training to mix things up. I'm pretty wiped after this week, and I have a jam packed weekend. Here's to sleeping when I'm dead.

11.14.2011 bodyweight: 228.5
military press - 20kgx10x2, 30x10, 40x5, 49x5, 55x3, 62x9, 45x10, 10, 10, 9, 8
wide grip pull up - BWx7, 7, 7, 7, 5

Cut the session short. My work schedule has been changed because I decided to transfer to a different department. I now go into work at 4 AM, meaning I have to get up at 2:30. I haven't properly adjusted everything else in my life yet, and I just have a lot of other stuff going on right now. As such, I've been sleeping about 3 hours a night. My new job is also even more physical than the previous one. Needless to say, I'm a little worn out, so I got in and did the bare necessities. Muscles were very sore. Next week is definitely going to be a rest week.

11.15.2011 bodyweight: 230
deadlift - 20kgx10, 70x10, 100x5, 143x5, 162x3, 180x10
hanging leg raise - BWx12x3

Again, just did the bare necessities. At work I pretty much bend and lift heavy boxes all day. The whole back of my body is really tight and sore from this. Once I adjust I'll be fine, but it definitely took a toll on my lifts today. I was hoping for 13 or so with 180 kilos. Give it a week to rest and some real sleep and I'll be as good as new.

Hey dude I have the problem with moving boxes all day at work. Really does remind you how much the lower back takes a pounding. Makes me really aware of my day to day handling of things & how I even sit on the sofa (while playing battlefield or skyrim)

Solid on the deads, awesome stuff:)

_________________
"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler

Yeah it makes me really conscious of everyday movements most people don't even think about.

11.17.2011 bodyweight: 229.5
bench press - 45x10, 95x10, 135x5, 185x5, 210x3, 235x7, 170x10, 10, 10, 9, 9
dumbbell row - 50x10 (per arm), 85x10x3
rear dumbbell lateral - 5x15, 10x15x2

I did what I felt like my body was capable of handling and said, "fuck the rest." I feel like I got a great workout. I was sweating more and breathing heavier than normal, so that has to count for something. And I don't think it had anything to do with my conditioning, because I'm really sore now. My sleep is almost back to normal, so with my back off week next week I should be smashing weights again soon.

11.18.2011 bodyweight: 228
squat - 20kgx10x2, 50x10, 70x5, 100x5, 115x3, 130x5, 80x10x3
good morning - 30kgx10, 65x10x3
hang clean - 40kgx5, 65x5x3

Squats felt really weak for some reason. Hips were definitely worn out from something, probably work. My days are getting a little crazy now with Thanksgiving in a few days (I work for Whole Foods unloading produce). It's insane how much we go through. The next few days are going to be looong. Luckily this coming week is a back off week, so I should recover fine for the following week.

11.28.2011 bodyweight: 229
standing military press - 20kgx10x2, 30x7, 40x5, 45x5, 52x5, 60x11, 45x10x5
wide grip pull up - BWx7, 7, 7, 7, 6
cable face pull - 140x20, 15
dumbbell scapula rotation - 5x15, 10x24x3 super set with neck harness - 10x20, 25x30, 27, 25

Back to the grind after taking a much needed week off. I was really antsy to get back into the gym, and it felt great.

11.29.2011 bodyweight: 231
deadlift - 20kgx10, 50x10, 70x10, 100x5, 150x5, 172x5, 195x8, 115x10x5
hanging leg raise - BWx12x4, 10
dumbbell shrug - 65x20, 75x20, 85x16
reverse hyper - BWx21x3 super set with neck curl - 5kgx22, 21, 18

12.1.2011 bodyweight: 235
bench press - 45x10x2, 95x10, 135x5, 170x5, 195x5, 220x10, 175x10x5
dumbbell row - 50x10 (per side), 85x10x5
rear dumbbell raise - 5x10, 10x15x2
dumbbell scapula rotation - 5x15, 10x25, 25, 23 super set with neck harness - 10x20, 25x30x3

Widened my grip about 2 inches on each side on the bench. It feels a lot more natural, and I added two reps to what I hit with that same weight a few weeks ago, so I think it's definitely a good thing.