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itsjustrobbiesjournalok UK Vegan Bodybuilding


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Decided today that if I want to look like a bodybuilder then like one I should train - and that means not worrying so much about grip strength and using straps a bit more if it helps me focus on the muscles being trained and work a bit more weight. I've also (shock horror) ordered some gloves purely for pull ups as I feel like I'm failing more from the crappy bar grips than anything else. I might adjust my Sunday as the ab workout takes no time and do some grip work too.

 

Felt the romanian deads much more than previous attempts so thats good, I think I need to adjust my tricep bits slightly and do dips first (missed today) then skullcrushers (which seemed better this week) and the cable pushdowns last.

 

Also on the log I will start adding in brackets any weight increases from the previous week

 

Straight leg deadlift

 

12 x 20kg

12 x 55kg (+5kg)

12 x 55kg (+5kg)

12 x 55kg (+5kg)

 

Romanian deadlift

 

12 x 75kg (+5kg)

12 x 75kg (+5kg)

12 x 75kg (+5kg)

 

Tricep rope pushdown

 

8 x 24.5kg (+3.5kg)

3 x 21kg

12 x 21kg

12 x 21kg

 

Skullcrusher

 

12 x 22.5kg

12 x 22.5kg

12 x 22.5kg

 

Leg curl

 

12 x 35kg (+5kg)

12 x 35kg (+5kg)

12 x 35kg (+5kg)

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Pretty good workout today, decided to push the weight up and drop the reps (I figure I should get the weights up then think about upping the rep range). Forearms were SO painful and pumped afterwards, especially with doing the palms down version first.

 

Overhead barbell press

 

5 x 20kg

8 x 35kg

8 x 35kg

10 x 35kg

 

Seated dumbbell press

 

10 x 12kg

10 x 14kg

10 x 14kg

 

Face pull

 

12 x 24kg

12 x 24kg

12 x 24kg

 

Side dumbbell raise

 

12 x 6kg

12 x 6kg

12 x 6kg

 

Dumbbell wrist curl (palms down)

 

15 x 2.5kg

15 x 2.5kg

20 x 2.5kg

 

Barbell wrist curl (palms up)

 

15 x 17.5kg

15 x 17.5kg

15 x 17.5kg

 

Dumbbell wrist twist

 

15 x 7.5kg

15 x 7.5kg

25 x 7.5kg

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Got my bloodtests back today, everything looks ok except for elevated LDH and CK levels which could be down to training that day?

 

HAEMATOLOGY

HAEMOGLOBIN 15.4 g/dL 13.0 - 17.0

HCT 0.453 0.37 - 0.50

RED CELL COUNT 5 x10^12/L 4.40 - 5.80

MCV 90.6 fL 80 - 99

MCH 30.8 pg 26.0 - 33.5

MCHC 34 g/dL 30 - 35

RDW 12.1 11.5 - 15.0

PLATELET COUNT 298 x10^9/L 150 - 400

MPV 11.4 fL 7 - 13

WHITE CELL COUNT 5.88 x10^9/L 3.0 - 10.0

Neutrophils 3.74 x10^9/L 2.0 - 7.5

Lymphocytes 1.66 x10^9/L 1.2 - 3.65

Monocytes 0.41 x10^9/L 0.2 - 1.0

Eosinophils 0.05 x10^9/L 0.0 - 0.4

Basophils 0.02 x10^9/L 0.0 - 0.1

ESR Insufficient sample for ESR. Please repeat.

 

 

BIOCHEMISTRY

SODIUM 140 mmol/L 135 - 145

POTASSIUM 4.5 mmol/L 3.5 - 5.1

CHLORIDE *97 mmol/L 98 - 107

BICARBONATE *31 mmol/l 22 - 29

UREA 7.6 mmol/L 1.7 - 8.3

CREATININE 87 umol/L 66 - 112

BILIRUBIN 5 umol/L 0 - 20

ALKALINE PHOSPHATASE 108 IU/L 40 - 129

ASPARTATE TRANSFERASE 29 IU/L 0 - 37

ALANINE TRANSFERASE 31 IU/L 10 - 50

LDH *264 IU/L 135 - 225

CK *429 IU/L 38 - 204

GAMMA GT 15 IU/L 10 - 71

TOTAL PROTEIN *61 g/L 63 - 83

ALBUMIN 42 g/L 34 - 50

GLOBULIN 19 g/L 19 - 35

CALCIUM 2.24 mmol/L 2.15 - 2.55

Corrected Calcium 2.24 mmol/L 2.15 - 2.55

PHOSPHATE 1.09 mmol/L 0.87 - 1.45

URIC ACID 296 umol/L 266 - 474

RANDOM BLOOD GLUCOSE (FL) 5.4 mmol/L 3.5 - 7.9

TRIGLYCERIDES 1.2 mmol/L < 2.3

CHOLESTEROL 2.9 mmol/L Optimum <5.0

HDL CHOLESTEROL 1.4 mmol/L 0.9 - 1.5

HDL % of total 48 % 20 and over

LDL CHOLESTEROL 1 mmol/L Up to 3.0

IRON 13.1 umol/L 10.6 - 28.3

T.I.B.C 59 umol/L 41 - 77

TRANSFERRIN SATURATION 22 % 20 - 55

 

 

ENDOCRINOLOGY

THYROID STIMULATING HORMONE 2.04 mIU/L 0.27 - 4.2

FREE THYROXINE 16.8 pmol/l 12.0 - 22.0

TESTOSTERONE 14.5 nmol/L 7.6 - 31.4

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Quads and calves today, I'm still not sure if I love or loathe this workout! Always struggle to keep my breakfast down initially... Squats felt especially hard this morning for some reason. Also the aircon is warmer than usual which I find doesn't help. Loving the donkey calf raises, really feel my calves getting worked well. And now on holiday from work for 2 weeks

 

Barbell squat

12 x 20kg

3 x 50kg

3 x 60kg

2 x 70kg

12 x 82.5kg

12 x 82.5kg

12 x 82.5kg

 

Leg Press

12 x 65kg

12 x 65kg

12 x 65kg

 

Donkey Calf Raise

15 x 30kg

15 x 30kg

15 x 30kg

 

Seated calf raise

25 x 20kg

25 x 20kg

25 x 20kg

 

Leg extension

12 x 45kg

12 x 45kg

12 x 45kg

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Chest and biceps today, decline bench felt great and I could feel my chest doing most of the work. Really pleased to not have pumped shoulders/triceps after the changes I've made! Decline bench I also had a spotter for the last set and hit 12 without help. Also moved chin ups before the curl which helped me get some extra reps out. Switched to preacher curls for a change today but I'm not really keen on them, my arms don't feel like they pivot in the right directions to do them and I get more feeling in the bicep with strict standing curls.

 

Decline barbell bench

12 x 20kg

3 x 30kg

3 x 40kg

8 x 50kg (+10kg)

8 x 50kg (+5kg)

12 x 50kg (+5kg)

 

Incline dumbbell press

12 x 18kg (+2reps)

12 x 18kg (+2reps)

8 x 18kg (+2kg)

 

Standing cable fly

12 x 2.5kg

12 x 7.5kg (+2.5kg)

12 x 7.5kg

 

Close grip chin up

5 (+1rep)

5 (+2rep)

5 (+3rep)

 

Preacher curl

10 x 22.5kg

10 x 22.5kg

10 x 22.5kg

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I foresee great abdominal discomfort ahead... Had a go at ab rolling, flippin eck thats hard! I think I did my reps a bit quick too, need to slow it down a bit for more pain

 

Leg Raise

5 x straight leg

10 x bent leg

10 x bent leg

10 x bent leg

10 x bent leg

 

Cable crunch

15 x 13.5kg

15 x 16.5kg

15 x 16.5kg

15 x 16.5kg

 

Oblique cable crunch

15 x 6kg

15 x 6kg

15 x 6kg

15 x 6kg

 

Side bend

15 x 23.75kg

15 x 23.75kg

15 x 23.75kg

15 x 23.75kg

 

Ab roll (with barbell)

4 x 6reps

 

Crunch/reverse crunch superset

4 x 15reps

 

Plank

2 x 1min

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Decided against deadlifts as I didn't fancy a heavy bar hitting my sore knee, still had a good workout and my back feels pretty wrecked so its all good! Hit some extra pullups this week which is good although the gloves that I thought might help make pull ups a bit more comfortable made no difference whatsoever - oh well.. Calfs felt full and pumped at the end, some of the calf raises on the leg press weren't the best form but the calfs felt like they got a good workout. As the gym was empty I took a few sneaky leg progress shots. My lower leg looks a bit full and watery to me but otherwise quite happy with progress.

 

http://28.media.tumblr.com/tumblr_lzqo4s78T51royhqqo1_500.jpg

http://26.media.tumblr.com/tumblr_lzqo4s78T51royhqqo2_250.jpg

http://25.media.tumblr.com/tumblr_lzqo4s78T51royhqqo3_250.jpg

 

Pull ups

7

7 (+2reps)

4 (+1rep)

 

Dumbbell row

12 x 14kg (+2kg)

12 x 14kg (+2kg)

12 x 14kg (+2kg)

 

Wide grip lat pulldown

12 x 40kg (+5kg)

12 x 40kg

12 x 40kg

 

Close grip pulldown

12 x 35kg (+5kg)

12 x 35kg

12 x 35kg

 

Donkey calf raise

15 x 0kg

15 x 35kg (+10kg)

15 x 35kg (+10kg)

15 x 35kg (+10kg)

 

Calf raise on 45deg leg press

12 x 90kg (+10kg)

x25 standing calf raise

8 x 90kg

x25 standing calf raise

10 x 90kg

x25 standing calf raise

11 x 90kg

 

Smith machine calf raise

15 x 50kg

15 x 50kg

15 x 50kg

Edited by itsjustrobbieok
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I took some more progress photos yesterday and am a bit disheartened at how cr*p my back looks, maybe its angle and poor lighting but it doesn't look like its changed much (and no I won't show the pictures) after seeing a thread about someone getting their bf % checked Im under no illusion that mine is probably about 5-6% higher than I first thought. I plan to continue "bulking" however as I don't think shredding any fat will do my any good looks wise! If I can put some weight on and then have a decent cut to get my bodyfat nicely low I can get back onto weight gain. I'd rather have a bit of extra fat than be skinny and lean.

 

Still not keen on Romanian deadlifts, I seem to feel them more in my lower back than anywhere else although this probably isn't a bad thing with the absence of deadlifts of late. Had a shuffle about with my tricep exercises too by doing dips first then close grip bench with incline skulls to finish.

 

Straight leg deadlift

12 x 20kg

12 x 60kg (+5kg)

12 x 60kg (+5kg)

12 x 60kg (+5kg)

 

Romanian deadlift

12 x 80kg (+5kg)

12 x 80kg (+5kg)

12 x 80kg (+5kg)

 

Tricep dips

10

12

8

 

Close grip bench press (smith machine)

10 x 30kg

8 x 30kg

8 x 30kg

 

Incline skullcrusher

12 x 22.5kg

12 x 25kg

12 x 25kg

 

Leg curl

12 x 20kg (+2.5kg)*single leg*

12 x 20kg (+2.5kg)*single leg*

12 x 20kg (+2.5kg)*single leg*

25 x 20kg

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