Vegan Bodybuilding & Fitness

Jesus i cant picture holding dumbbells that heavy. Badass. Did holding the plate overhead hurt your elbow tho?

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Nope because i dont lock out my arms i keep them bent a little bit. Those sumo deadlifts were fun. They would be a lot easier if the grips werent so sharp on the heavier dumbells.

i cant picture the one armed sumos...

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http://shop4life.dk/Resources/Files/Pro ... reflect=40

Just with a dumbell instead. Dumbell in between your legs and grip, bring it up, lock out, bring it back down and switch arms.

Had a great day. Went for an hour long bike ride, just a leisurely pace throughout downtown. Tried to find an open field or stadium to do some stairs and sprints but all were locked up. Then I went to a gym up here with a free pass because my normal gym is closed on sundays.

620 jump ropes to warm up

Incline DB Press:
30sx12, 45sx12, 55sx12, 65sx8 (no spotter, would have gone for more)

DB Bent Over Rows:
20sx12, 35sx12, 55sx12, 65sx12, 80sx12 (killed these today, no rest pauses needed, huge strength increase from 6 days ago)

DB Cleans:
25sx12, 40sx12, 55sx4 (legs were beat from yesterday, uncomfortable feeling in my left shoulder)

Incline DB Flys:
20sx12, 30sx12, 40sx12, 50sx8 (no spotter....)

with 5 second holds at bottom: 20sx6, 20sx8

with 10 second holds at bottom: 20sx4

Overall a great workout. Lega were way too tender for the cleans. Didnt do my normal jump ropes at the end because I rode my bike earlier.

wow!

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

Nice job man, those rows are getting up there! Sounds like you're doing the work on your chest too... just be careful on that shoulder!

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Those flys were tearing my chest to shreds. Loved it.

Holy cow my chest is so sore today, along with my damn legs.

Decided to see how my elbow was doing and did slme bi/tri stuff. Suprisingly had no pain so kept at it.

Pretty much the same workout as my last day but added one rep each to the giant sets at the end.

3200 jump ropes

I took your advice and came to check this place out. Thanks for the heads up!

Yes! Post up those numbers!

Workout from yesterday:

Core/Abs

Bench Leg Raises:
3x10 at bw

30 sec hold with 20 lb db

10 lb dumbell in between feet
2x10

Weighted Chops:
20x20, 25x20, 30x16, 35x14

Side Bends:
25x20, 45x20, 45x20

45 in one hand, 25 in other, bend all the all the way til plate touches ground and back up
3x20 reps

Supine weighter torso twists:
45 lb plate x 4 sets of 10 reps

200 crunches in a row

3300 jump ropes

Ouchhhhh my core and flanks are so sore. Oh well needed to train today. My nutrition has been bleh the last two days while trying to adjust to this night shift schedule in comparison to how good it has been the two weeks prior.

I had zero caffeine today which is abnormal for me, and no preworkout caffeine which is something I use pretty much all the time. Even without it I shattered some personal bests today on my deadlifts.

BB Deadlifts: (raw, no gloves, wraps, chalk, belts, suits, etc)
135x12, 225x12, 275x12, 315x7 (two short rest pauses)

Felt my sore core on every lift of these. Ripped my right hand open on the last set. Worth it.

Pullovers:
45 lb plate 2x15, 50 lb DB 1x8, 35 lb DB 1x10 with holds at bottom

DB Shoulder Press:
22.5sx12, 35sx12, 45sx12, 55sx8

Not happy with these. I ran out of steam after the first two excercises. My hand was not really letting my grip the db's correctly. Called it a night and didnt do chins or pulldowns.

Ripping your hand open during deadlifts is a potentially infectious badge of honor.

The wear and tear of this workout plan is catching up with me.

BB Squats: (had to do smith today because some "trainer" and his client were curling in the god damn squat rack) (no belts or anything)
135x12, 225x12, 275x12, 315x6 (serious pain in my left knee radiating up my quad so I quit these for the day)

DB Incline Press:
25sx12, 35sx12, 50sx12, 70sx12 (one rest pause, barellllyyy got this)

BB Bent Over Rows: (close feet)
45x15, 65x12, 85x12, 105x12, 125x12, 165x6 drop 145x4 drop 125x4 drop 105x4 drop 85x6 drop 65x8 drop 45x10 (huge drop set)

DB Shrugs:
40sx12, 65sx12, 90sx12, 105sx12 (one rp), 110sx8

Incline DB Flys:
20sx12, 30sx12, 40sx12

20sx10 with 2-3 sec hold at bottom

20sx4 with 10 sec hold at bottom x 2 sets

3500 jump ropes

I am kind of looking forward to going back to a split routine next week because I am starting to get pains in my joints.