Vegan Bodybuilding & Fitness

deadlfit:135X10, 155X8, 175X5, 195X4, 135X10
bar pull downs:105X10, 120X10 2 sets
seated row: 90X10, 105X10, 105X8
machine row: 90x10 2 sets

21's 50lb, 40lb
hammercurls: 25x10, 30x8, 35x5, 30x 8

120 elevated sit ups, side crunches: 35X15 2 sets, 45X15.

Felt good for most of the workout but my hands were stiff/sore after not sure if its because this is the first time i have done dead lifts in a few months or from something else... Any suggestions on other back/bicep exercises to do? or if the ones i'm doing now are adequate?

Barbell rows!!! one armed rows. incline curls, preacher curls

chest/tri's

bench: 115X10, 135x9, 145X5, 155X3, 145X7, 155X3
incline with dumbells: 80X15, 90X12, 100X10
butterfly machine:90X12, 105X12, 120X8
skull crushers: 40X15, 45X15, 50X15
pulldowns with rope thang: 70X15,80X15, 90X11

20 minutes of cardio. Ab machine: 70X20 2 sets, 80X20. side crunches on bend thing(horrible description i know): 10X15, 25X15 2 sets

Legs

Squats: bar 10, 95X10, 115x8,115X8,135X4,115X8
Leg extension machine:90x15 3 sets
leg curl:70x15 2 sets,80x13
seated leg curl:70X15 3 sets
standing calf raises:160X15, 180x15, 200x15
lunges with dumbbells:50x15 3 sets

20 minutes of cardio.
120 sit-ups, 40 ab roller, side crunches: 35X15 2 sets, 45x15

shoulders

press with bar/weights: bar 10,75X8, 85X8,95X6,95X5,95x5, barX10
shrugs with dumbbells: 100X15, 110X15, 120x12
dumbbell press:80x15, 90x12, 70x15
face pulls:70x15,80x15,60x20
rotator exercise

50 minutes of cardio on eliptical

ab's

120 leg lifts
ab machine 70x20 3 sets,80X20
ab roller 50
100 elevated oblique twists w/ 6lb ball
side crunches 35X15, 45X15 2 sets

cardio 45 minutes on stair stepper, moderate intensity. Felt good minus my legs still being a lil sore from the leg workout on Saturday

chest

flat bench: 135x10,145x6, 155x4, 145x6, 165x1, 155x3, 135x9
incline with dumbbells:80x15, 70x8(no rest between those two sets), 90x12
dips: 10 10 10
butterfly machine:90x12, 105x10, 120x7
skull crushers with dumbbell: 35x15, 40x15, 50x12

120 elevated sit ups
ab machine: 60x20, 70x20 2 sets
side crunch machine thang:10x15, 25x15(2 sets)

25 minutes cardio on elliptical fairly high intensity. Overall, the workout took about 80 minutes with no very many rest breaks so i was feeling it after...

abs

90 leg lifts
5 minutes of plank, rotating each minute between regular and side
side crunches: 45X15, 35x15, 45x15
ab machine:60X20, 80x20, 70x20

30 minutes on elliptical, 25 minutes on stair climber(both moderate intensity but i did get my heart rate up to 165 on stair climber)

25 minutes on elliptical fairly high intensity.

back

deadlifts:135x10, 185x7, 195x6, 205x5, 185x7
barbell rows: 70x10 3 sets
one armed rows: 40x12 2 sets

bi's

21's 50
hammercurls 30x10
incline curls:15x10, 20x10 2 sets
preacher curls: 20(plus whatever the bar weighs)x12 2 sets

101 elevated sit ups. side crunch bend thing: 10x15, 25x15 2 sets. ab roller :30.

Overall, i felt pretty good but i am still trying to get my dead lift technique back(no pun intended haha) as this is something i have always struggled with but it seems to be getting better. This was also my first time doing one armed rows in awhile so again something i will have to work on...

cardio: 30 minutes on eliptical high intensity heart rate go up to about 160 then a five minute cool down. 15 minutes on stair stepper high intensity got my heart rate up to 170 then a five minute cool down.

90 leg lifts. ab machine 70x20 3 sets. side crunches: 45x15 3 sets

Was going to do squats/other leg stuff today but my back is still sore/tight from doing dead lifts on Friday so hopefully will be doing them tomorrow. Instead did some cardio: 30 minutes on elliptical moderate intensity(heart rate was around 150), then 10 minutes of high intensity(heart rate got up to 174). and 40 on the ab roller.

warmed up with 20 minutes of cardio on the stair stepper and got my heart rate up to 174 and 'climbed' 140 floors so it was defienlty a high intensity warm up lolz

egs

squats:45x10, 115x10, 125x7,135x6, 135x8, 135x4, 115x9
lunges with dumbbells: 60x15 3 sets
leg extensions:90x15,105x15,120x15
leg curl:70x15, 80x15, 70x15
standing calf raises:180x15, 200x15 2 sets
seated calf raises:50x15,70x15, 80x15

ab machine:80x20 3 sets
side bends thang: 25x15 3 sets each side.

Cooking up some quinoa and broccoli for a post workout meal

Just had an apple and some lentils and am now

cardio: 20 minutes on stair stepper moderate intensity heart rate ate 130ish, 20 minutes on elliptical after lifting higher intensity heart rate around 150.

shoulders:
barbell press: 45x10, 95x8, 85x9,85x7, 85x7,75x10
dumbbell press:40x12 2 sets, 60x20
dumbbell shrugs:110x15,120x15, 130x15
facepulls:80x15,70x15,60x15 no rest between sets

90 leg lifts. 100 elevated oblique twists with 6lb ball. ab machine:60x30 3 sets.

Rest day tomorrow as this was my 7th day in a row of going to da gym...

Anyone have any recommendations for other shoulder exercises i should be doing?

25 minutes on elliptical high intensity.

bench:115x10, 135x11, 145x7, 155x4, 165x2, 135x10
incline with dumbbells:90x12,100x10, 100x10
butterfly:105x12,10,10
dips:15,12,12,10
skull crushers:45x15,50x15,11

ab machine:80x20,20,20
ab wheel 30
side bend things: 25x15,15,15

cardio: 35 minutes on eliptical moderate intensity heart rate around 135-140. Another 25 minutes on eliptical after doing abs, again moderate intensity.

abs

90 leg lifts
side crunches:45x15,15,15
elevated oblique twists: 75 with 6lb ball and 25 with 6kg ball(not sure how much that is in pounds lol)
ab machine:80x20,20,20
5 minutes of plank, alternating each minute between regular and side