Vegan Bodybuilding & Fitness

_________________

"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:

viewtopic.php?f=24&t=26321

Monday 26th December (Boxing Day):





Lower Body Hypertrophy Day


Squats (Speed Work) 65-70% of normal 3-5 rep max

70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3

Hack Squats

130kg x 10
130kg x 10
140kg x 12 (2 rep improvement)

Leg Presses

140kg x 15 (40kg improvement)
140kg x 20 (5 rep improvement)

Leg Extensions

45kg x 12
45kg x 12
45kg x 12

Romanian Deadlifts

120kg x 8
120kg x 8
120kg x 8

Leg Curls (Lying)

50kg x 15
60kg x 12

Leg Curls (Seated)

55kg x 15 (5kg improvement)
55kg x 16 (1 rep improvement)

Standing Calf Raises

60kg x 8 (5kg improvement)
60kg x 9 (5kg improvement)
60kg x 8 (5kg improvement)
60kg x 8

Leg Press Calf Raises

110kg x 15 (10kg improvement)
120kg x 15 (20kg improvement)
130kg x 15 (30kg improvement)


A decent workout, not the best in my opinion; seeing as I dropped the reps back on a couplee of exercises (leg extensiona and deadlifts).


Tuesday 27th December 2011:



Chest & Arms Hypertrophy Day


Flat Dumbbell Press (Speed Work) 65-70% normal 3-5 rep max

20kg's x 3
20kg's x 3
20kg's x 3
20kg's x 3
20kg's x 3
20kg's x 3

Incline Dumbbell Press

22.5kg's x 8
25kg's x 8
25kg's x 10 [I really pushed hard for the last 2 reps] (3 rep improvement)

Hammer Strength Chest Press

50kg x 12 (5kg improvement)
50kg x 12 (5kg improvement)
50kg x 12 [the last rep in this set was kind of whimpy]

Incline Cable Flys

45kg x 15
45kg x 15 (really hard)

Cambered Bar Preacher Curls

30kg x 8
30kg x 8
30kg x 8

Dumbbell Concentration Curls

9kg's x 12 (1kg improvement on each dumbbell, 2kg improvement overall)
10kg's x 12 (1kg improvement on each dumbbell, 2kg improvement overall)

Spider Curls bracing upper body against an incline bench

20kg x 15
20kg x 15

Seated Tricep Extension with cambered bar

20kg x 8
20kg x 8
20kg x 8

Cable Pressdowns with a rope attachment

40kg x 12 (15kg improvement)
40kg x 13

Cable Kickbacks

8kg's x 15 (1kg improvement on each dumbbell, 2kg improvement overall)
9kg's x 15 (1kg improvement on each dumbbell, 2kg improvement overall)



I had so much energy in this workout, it was almost unnatural, I sweear.


Today: Wednesday 28th December 2011:

REST

_________________

"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:

viewtopic.php?f=24&t=26321

You have been incredibly consistent over the past months.

Love it!

Great having you here on the forum too!

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

Thanks Rob, that just made my day!

_________________

"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:

viewtopic.php?f=24&t=26321

Even on the day you dropped reps, you still made progress - Robert's right, you're one of the most consistent people on the boards. Plus, look at that 40kg and rep improvement on your leg press!

Enjoy your rest day, mate. Definitely earned it.

_________________
"When in doubt, squat and run hills." - Jim Wendler

IRON MNTN // LOG

Cheers!

_________________

"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:

viewtopic.php?f=24&t=26321

Today:

Upper Body Power Day


Bent Over Rows

65kg x 5 (2 rep improvement)
70kg x 3
75kg x 4

Pulldowns

65kg x 6 (10kg iprovement)
55kg x 10

Rack Chins

BW x 7 (1 rep improvement)
BW x 6

Flat Dumbbell Presses

30kg's x 4 (+2.5kg on each DB, +5kg improvement overall)
30kg's x 4 (1 rep improvement)
30kg's x 3 (shitty form)

Weighted Dips/Dips

BW + 10kg x 6 (+5kg improvement)
BW + 10kg x 6

Seated Dumbbell Shoulder Press

20kg's x 8
20kg's x 8
20kg's x 7 (1 rep improvement)

Cambered Bar Curls

30kg x 10 (4 rep improvement)
30kg x 10 (4 rep improvement)
30kg x 10 (4 rep improvement) The last rep I had to swing a little so I probably shouldn't count it.

Skull Crushers

20kg x 10 (4 rep improvement)
25kg x 7 (1 rep improvement)
25kg x 6 (1 rep improvement)


Extra:

Ab work: Side Bends/sways

20kg plate x 12
20kg plate x 12
10kg plate x 20 (these three sets were done for each side)



Some eats from the paast 48 hours:


Chana Dal and salad:



Vanilla Protein sludge on porridge:



Steamed cabbage and zucchini with white balsamic vinegar and grilled tofu strips on the side drowned in capsicum salsa and barbecue sauce:



Savoury TVP and green/brown lentils and veggies:



1 PB and J sandwich on 12 cereal loaf, and 2 on sourdough rye bread:



Believe it or not, his is a new hot cereal mix I got:



Here is what it looks like after I have put a protein shake and goji berries over it:






Tomorrow is a legs day and as usual...








Oh, before I forget to mention it, I got a Bodybugg for one of my Christmas presents, Still hasn't come yet, but it should be here soon! Can't wait to use it and see how much I really am burning.

_________________

"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:

viewtopic.php?f=24&t=26321

My Pre Bed meal from last night (I decided to have 4 sandwiches this night)

It is almost like a little leaning tower of PB and J's:

_________________

"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:

viewtopic.php?f=24&t=26321

Here is a little hint:

After you make your PB and J sandwiches, nuke them in the microwave for about 30 seconds, the peanut butter just melts in your mouth, seriouesly try it and tell me what you think guys!

_________________

"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:

viewtopic.php?f=24&t=26321

Do you ever grill your PB&J? It takes it to a whole other level, mate.

_________________
"When in doubt, squat and run hills." - Jim Wendler

IRON MNTN // LOG

Yeah I have, oh my god, I totally agree!

Now I want to make one!

_________________

"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:

viewtopic.php?f=24&t=26321

_________________

"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:

viewtopic.php?f=24&t=26321

Impressive eats. How is your mom doing?

_________________
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/BigMeeeeech

Thanks!

My mother is doing pretty good, every now and then the thing pops up, but since i have been eating more food it hasn't really bothered her. I think it had something to do with me undereating and undersleeping, however now that i am eating big, sleeping big, and taking flaxmeal things are looking less bleak.

_________________

"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:

viewtopic.php?f=24&t=26321

good!

_________________
Darth Vader from Sandlot once said, "Heroes get remembered, but legends never die." Then he later died.
https://www.facebook.com/BigMeeeeech