Vegan Bodybuilding & Fitness

What pose were you doing for your back? Mine looks really different depending on what I do with it

My shoulders are obliterated! Treated myself on my birthday to a nice little overhead press personal best and a burning superset of raises - lucky ole me! Supersets were crazy hard and have left me with an inability to raise my arms above my head

Standing barbell overhead press
12 x 20kg
8 x 37.5kg (+2.5kg)
8 x 37.5kg (+2.5kg)
11 x 37.5kg (+2.5kg)

Seated dumbbell overhead press
12 x 14kg (+2kg)
12 x 14kg (+2reps)
12 x 14kg (+2reps)

Side/Front/Rear dumbbell raise superset
10 x 5kg
10 x 5kg
10 x 5kg

Reverse dumbbell wrist curl
8 x 5kg (+2.5kg)
8 x 5kg (+2.5kg)
8 x 5kg (+2.5kg)
10 x 2.5kg

Dumbbell wrist curl
15 x 8kg
10 x 10kg
10 x 10kg
10 x 10kg

Facepull
12 x 24kg
12 x 24kg
12 x 24kg

My legs have stopped working!

Blimey, that leg picture came out a bit big! Great quad/calf session this morning, PB's on every lift

Squat
12 x 0kg
3 x 50kg
2 x 60kg
2 x 70kg
2 x 80kg
8 x 90kg (+7.5kg)
8 x 90kg (+7.5kg)
8 x 90kg (+7.5kg)

Leg press
12 x 70kg (+5kg)
12 x 70kg (+5kg)
12 x 70kg (+5kg)

Donkey calf raise
15 x 40kg (+5kg)
15 x 40kg (+5kg)
15 x 40kg (+5kg)

Calf raise (on 45degree leg press)
10 x 100kg (+10kg)
8 x 100kg (+10kg)
6 x 110kg (+20kg)
9 x 110kg (+20kg)
18 x 60kg
12 x 60kg

Dumbbell calf raise (single leg)
15 x 14kg
15 x 14kg
15 x 14kg
15 x 14kg

Leg extension (sets 1-3 single leg)
12 x 50kg (+5kg) - combined weight
12 x 50kg (+5kg) - combined weight
12 x 50kg (+5kg) - combined weight
15 x 25kg
13 x 20kg
15 x 15kg

ABlitorated...

Leg raise - 30 secs between sets
x 10
x 12 (bent legs)
x 15 (bent legs)
x 10 (bent legs)
x 10 (bent legs)

Cable crunch - 30 secs between sets
15 x 18.75kg
15 x 18.75kg
15 x 21.25kg
15 x 21.25kg
15 x 21.25kg

Cable oblique crunch - no rest
15 x 8.75kg
15 x 8.75kg
15 x 8.75kg
15 x 8.75kg
15 x 8.75kg

Cable side bend
15 x 26.25kg
15 x 26.25kg
15 x 26.25kg

Barbell ab rollout
x 6
x 6
x 6
x 6

Crunch/reverse crunch superset
x 15
x 15
x 15
x 15

Your journal is inspiring, so are those pics! And I absolutely love the kitty shot X)

*big grin*. Thank you so much!

Hmmm I expected to enter the gym and smash the weights but I wasn't as strong as I felt walking in, could be a lack of sleep though as I only got around 6hours or so. *yawn*. Hit the same weight and reps for decline bench and dumbbell press, with the standing cable fly I tried a few different angles to see what hits the chest the most (and have found the sweet spot) and finished with a couple of high rep sets to finish with a nice little pump . Decided to give hammer curls a go today as I didn't expect to get much out of chins but just ended up with a pain in my right forearm for the trouble! I think its a combination of an old problem that has reoccured (numbness down arm which was previously from bad posture on the computer at work, I think a week of using my laptop at home has brought it back on though!) and a bloody good pump from the hammer curls! Tried for a set of curls with the ez bar but my arm said no

Decline barbell bench press
10 x 20kg
5 x 30kg
2 x 40kg
8 x 50kg
8 x 50kg
8 x 50kg

Incline dumbbell bench press
12 x 18kg
12 x 18kg
12 x 18kg

Standing cable fly
10 x 7.5kg (+5kg)
10 x 7.5kg
10 x 7.5kg
20 x 2.5kg
20 x 2.5kg

Hammer curl
10 x 10kg
10 x 10kg
10 x 10kg

EZ barbell curl
2 x 27.5kg

Nice little pop from this mornings chest workout

Wow. If you google UK vegan bodybuilding - my journal is number 7 in the list!!

Rawr! Looking good! =D

thanks

Had some extra time in bed this morning (I am on holiday after all!). Feeling a bit tired and have done for the last couple of days despite getting plenty of sleep. Yesterdays food wasn't as great as usual, well down on calories. A weight check yesterday had me at 75.4kg and looking leaner (or at least a touch less bloated than usual). Had a good workout this morning, hit more pullups, and added weight onto pretty much everything. Especially happy with the dumbell rows that seemed to fly up without effort!

Pull Up
8 (+1rep)
6 (-1rep)
5 (+1rep)

Dumbbell row
8 x 18kg (+4kg)
10 x 20kg (+6kg)
10 x 22kg (+8kg)

Wide grip lat pulldown
12 x 45kg (+5kg)
8 x 50kg (+10kg)
8 x 50kg (+10kg)

Close rip lat pulldown
12 x 40kg (+5kg)
8 x 45kg (+10kg)
8 x 45kg (+10kg)

Donkey calf raise
15 x 40kg
15 x 40kg
15 x 40kg

Dumbbell calf raise
15 x 20kg (+6kg)
12 x 20kg (+6kg)

Calf raise (leg press)
8 x 110kg
8 x 110kg
10 x 110kg
10 x 110kg
10 x 110kg

Smith calf raise
15 x 40kg
15 x 40kg
15 x 40kg
15 x 40kg

Had some extra time in bed this morning (I am on holiday after all!). Feeling a bit tired and have done for the last couple of days despite getting plenty of sleep. Yesterdays food wasn't as great as usual, well down on calories. A weight check yesterday had me at 75.4kg and looking leaner (or at least a touch less bloated than usual). Had a good workout this morning, hit more pullups, and added weight onto pretty much everything. Especially happy with the dumbell rows that seemed to fly up without effort!

Pull Up
8 (+1rep)
6 (-1rep)
5 (+1rep)

Dumbbell row
8 x 18kg (+4kg)
10 x 20kg (+6kg)
10 x 22kg (+8kg)

Wide grip lat pulldown
12 x 45kg (+5kg)
8 x 50kg (+10kg)
8 x 50kg (+10kg)

Close rip lat pulldown
12 x 40kg (+5kg)
8 x 45kg (+10kg)
8 x 45kg (+10kg)

Donkey calf raise
15 x 40kg
15 x 40kg
15 x 40kg

Dumbbell calf raise
15 x 20kg (+6kg)
12 x 20kg (+6kg)

Calf raise (leg press)
8 x 110kg
8 x 110kg
10 x 110kg
10 x 110kg
10 x 110kg

Smith calf raise
15 x 40kg
15 x 40kg
15 x 40kg
15 x 40kg

My goodies arrived yesterday! I've tried the green powder and its an acquired taste...