Vegan Bodybuilding & Fitness

10th April, 2012

Arms

Barbell Curls - 10 x 30lbs, 8 x 50lbs, 6 x 80lbs, 6 x 80lbs, 6 x 80lbs
Go up to 90lbs.

Alt DB Curls - 4 x 37.5lbs, 4x 37.5lbs
I feel now that I should have done better at these today I just didn’t prepare myself properly.

Hammer Curls - 6 x 35lbs
Go up to 37.5lbs, was annoyed with my last exercise that I smashed these out no problem.

Lying Tricep Press - 10 x 40lbs, 6 x 70lbs
Go up to 80lbs.

Tricep Press Down - 7 x 70lbs, 6 x 72.5lbs
Go up to 75lbs.

Overhead Extension - 6 x 65lbs, 6 x 65lbs
Go up to 70lbs.

DB Wrist Curls - 6 x 55lbs, 6 x 55lbs
Go up to 60lbs.

BB Wrist Curls - 5 x 80lbs
Stay at 80lbs.

20 Min cardio on bike
Distance – 7.29 Miles
Level – 3
I just missed yesterdays cardio distance by 0.08Miles, I gave it my all too. No excuses on Wednesday it will be beaten.

Start: 5.45am
Finish: 6.55am
Time: 1 hour 10 min

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

11th April, 2012

Shoulders

DB Press - 10 x 25lbs, 10 x 35lbs, 6 x 50lbs, 6 x 50lbs, 6 x 50lbs
Go up to 55lbs.

Military Press - 5 x 60lbs, 5x 60lbs, 5 x 60lbs
Stay at 65lbs.

DB Side Lats - 6 x 25lbs, 6 x 25lbs
Go up to 27.5lbs.

DB Rear Lats - 6 x 17.5lbs
Go up to 20lbs.

Shrugs - 6 x 130lbs, 6 x 130lbs
Go up to 140lbs.

Upright Row - 6 x 30lbs, 6 x 30lbs
Go up to 35lbs.

20 Min cardio on bike
Distance – 7.12 Miles
Level – 3

Start: 5.45am
Finish: 6.50am
Time: 1 hour 5 mins

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

12th April, 2012

Back

Lat Pulldown - 10 x 55lbs, 10 x 85lbs, 6 x 162.5lbs, 6 x 162.5lbs, 6 x 162.5lbs
Go up to 165lbs.

Cable Row - 6 x 135lbs, 6 x 135lbs
Go up to 145lbs.

Bent Over Barbell Row - 5 x 105lbs, 5 x 105lbs
Go up to 105lbs.

Weighted hyper Extension - 7 x 55lbs, 7 x 55lbs
Go up to 55lbs.

Good Mornings - 6 x 70lbs, 6 x 70lbs
Go up to 80lbs.

Split up Cardio and Weight training

20 Min cardio on bike
Distance – 7.20 Miles
Level – 3

Weights
Start: 5.45am
Finish: 6.20am
Time: 35 mins

Cardio
Start: 5.30pm
Finish: 6.00pm
Time: 30 mins

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

13th April, 2012

Chest

Barbell Bench Press - 10 x 50lbs,10 x 70lbs, 6 x 115lbs, 6 x 115lbs, 6 x 115lbs
Go up to 120lbs.

Incline DB Press - 6 x 65lbs, 6x 65lbs
Stay on 70lbs.

Weighted Dips - 6 x 10lbs, 4 x 10lbs
Stay at 10lbs.

Leg Lifts - 6 x 17.5lbs, 6 x 17.5lbs
Stay at 17.5lbs.

Cable Crunches - 10 x 80lbs
Stay at 80lbs.

Crunches - 7 x 55lbs
Stay at 55lbs.

20 Min cardio on bike
Distance – 7.40 Miles
Level – 3

Start: 5.45am
Finish: 6.45am
Time: 1 hour

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

16th April, 2012

Legs

Leg Press - 10 x 180lbs, 10 x 320lbs, 6 x 460lbs, 6 x 460lbs, 6 x 460lbs
Go up to 500lbs

Squats - 6 x 130lbs, 6 x 130lbs
Stay at 130lbs and try and go lower.

Stiff Leg Deadlift – 10 x 90lbs, 6 x 130lbs, 6 x 130lbs, 6 x 130lbs
Stay at 130lbs and go lower.

Leg Curls - 6 x 205lbs, 6 x 205lbs
Go up to 210lbs.

Seated Calf Raises - 5 x 200lbs, 4 x 200lbs, 4 x 200lbs
Stay at 200lbs.

45 Calf Press - 6 x 250lbs, 6 x 250lbs, 6 x 250lbs
Go up to 270lbs.

20 Min cardio on bike
Distance – 6.97 Miles
Level – 3

Start: 5.50am
Finish: 7.10am
Time: 1 hour 20 min

Notes:
Exhausted from work and just found todays workout tough, I was being positive and mentally preparing myself and I lifted ok but then the cardio is not as good. Need to be better prepared and get my distance up on cardio.

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

17th April, 2012

Arms

Barbell Curls - 10 x 30lbs, 10 x 50lbs, 4 x 90lbs, 4 x 90lbs, 4 x 90lbs
Awesome using 90lbs, stay at this weight and aim for 6 reps. Really felt great using this weight, needed my spotter to assist on a couple.

Alt DB Curls - 5 x 37.5lbs, 5 x 37.5lbs
Stay at 37.5lbs ad get your 6 reps which I will achieve next week.

Hammer Curls - 6 x 37.5lbs
I smashed these out and can go up to 40lbs.

Lying Tricep Press - 10 x 40lbs, 5 x 80lbs
Stay on 80lbs and get another rep.

Tricep Press Down - 4 x 75lbs, 4 x 75lbs
Stay on 75lbs, need to concentrate on this as today I didn’t, I could have done better.

Overhead Extension - 4 x 70lbs, 4 x 70lbs
Stay on 70lbs.

DB Wrist Curls - 7 x 60lbs, 6 x 60lbs
Stay on 60lbs.

BB Wrist Curls - 7 x 80lbs
Stay at 80lbs.

20 Min cardio on bike
Distance – 7.29 Miles
Level – 3

Start: 5.45am
Finish: 6.45am
Time: 1 hour

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

18th April, 2012

Shoulders

DB Press - 10 x 30lbs, 10 x 37.5lbs, 6 x 52.5lbs, 6 x 52.5lbs, 6 x 52.5lbs
Go up to 55lbs, felt so strong today and with my spotter behind me it just gave me extra confidence.

Military Press - 6 x 65lbs, 6x 65lbs, 6 x 65lbs
Move up to 70lbs, this was easier than I thought. I had just moved up on this exercise and I just powered through it.

DB Side Lats - 6 x 27.5lbs, 6 x 27.5lbs
Stay at 27.5lbs, I felt I was swinging these a bit and it was not a controlled movement. Control it better next time before moving up.

DB Rear Lats - 6 x 20lbs
Go up to 25lbs.

Shrugs - 6 x 140lbs, 6 x 140lbs
Go up to 150lbs.

Upright Row - 6 x 35lbs, 6 x 35lbs
Go up to 40lbs.

20 Min cardio on bike
Distance – 7.45 Miles
Level – 3

Start: 5.45am
Finish: 6.50am
Time: 1 hour 5 mins

Notes:
I did awesome on my weights today and then moved straight over to the bike to do my cardio and beat my record distance of 7.40 miles and got 7.45. I am a happy man!!

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

19th April, 2012

Back

Lat Pulldown - 10 x 55lbs, 10 x 85lbs, 6 x 165lbs, 6 x 165lbs, 5 x 165lbs
Stay on 165lbs, need to pull it down further before increasing the weight.

Cable Row - 6 x 145lbs, 5 x 145lbs
Go up to 150lbs.

Bent Over Barbell Row - 5 x 105lbs, 5 x 105lbs
Stay on 105lbs and control the movement better, my head is bobbing up and down too much.

Weighted hyper Extension - 8 x 50lbs, 8 x 50lbs
Go up to 75lbs.

Good Mornings - 6 x 80lbs, 6 x 80lbs
Stay on 80lbs and go slower on the negative part of the rep.

20 Min cardio on bike
Distance – 7.52 Miles
Level – 3

Start: 5.45am
Finish: 6.50am
Time: 1 Hour 5 mins

Notes:
Great workout, really feeling strong but need to keep good form.

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

20th April, 2012

Chest

Barbell Bench Press - 10 x 50lbs,10 x 70lbs, 5 x 120lbs, 5 x 120lbs, 5 x 120lbs
Go up to 125lbs, taking Skips advice and being aggressive!! I got 5 reps and I’m going up!

Incline DB Press - 5 x 70lbs, 5x 70lbs
Go up to 75lbs, keep on keeping on.

Weighted Dips - 6 x 10lbs, 6 x 10lbs
Go up to 15lbs, try and keep a good posture whilst performing this exercise and not slouch into it which causes pain in shoulders.

Leg Lifts - 8 x 17.5lbs, 7 x 17.5lbs
Go up to 20lbs.

Cable Crunches - 10 x 80lbs
Go up to 85lbs.

Crunches - 8 x 55lbs
Add another plate!

20 Min cardio on bike
Distance – 7.17 Miles
Level – 3

Start: 5.45am
Finish: 6.45am
Time: 1 hour

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

23rd April, 2012

Legs

Leg Press - 10 x 180lbs, 10 x 320lbs, 4 x 500lbs, 4 x 500lbs, 4 x 500lbs
Awesome that I am using 500lbs, need to bring the weight lower and control the movement a bit better and next week get 5 reps.

Squats - 6 x 130lbs, 6 x 130lbs
I definitely brought the bar down lower this week and got my 6 reps but I can still work on my depth on this exercise.

Stiff Leg Deadlift – 10 x 90lbs, 4 x 130lbs, 6 x 130lbs, 5 x 130lbs
Keep using my back when I feel like I am struggling with the weight, this exercise I find more difficult to focus on the specific muscle to lift the weight.

Leg Curls - 6 x 210lbs, 6 x 210lbs
For a poor performance on last exercise I got mad and demolished these sets, really happy.

Seated Calf Raises - 6 x 200lbs, 6 x 200lbs, 6 x 200lbs
Go up to 210lbs.

45 Calf Press - 6 x 270lbs, 6 x 270lbs, 6 x 270lbs
Go up to 290lbs.

20 Min cardio on bike
Distance – 7.08 Miles
Level – 3

Start: 5.50am
Finish: 7.10am
Time: 1 hour 20 min

Notes:
Exhausted from work and just found todays workout tough, I was being positive and mentally preparing myself and I lifted ok but then the cardio is not as good. Need to be better prepared and get my distance up on cardio.

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

23rd April, 2012

Legs

Leg Press - 10 x 180lbs, 10 x 320lbs, 4 x 500lbs, 4 x 500lbs, 4 x 500lbs
Awesome that I am using 500lbs, need to bring the weight lower and control the movement a bit better and next week get 5 reps.

Squats - 6 x 130lbs, 6 x 130lbs
I definitely brought the bar down lower this week and got my 6 reps but I can still work on my depth on this exercise.

Stiff Leg Deadlift – 10 x 90lbs, 4 x 130lbs, 6 x 130lbs, 5 x 130lbs
Keep using my back when I feel like I am struggling with the weight, this exercise I find more difficult to focus on the specific muscle to lift the weight.

Leg Curls - 6 x 210lbs, 6 x 210lbs
For a poor performance on last exercise I got mad and demolished these sets, really happy.

Seated Calf Raises - 6 x 200lbs, 6 x 200lbs, 6 x 200lbs
Go up to 210lbs.

45 Calf Press - 6 x 270lbs, 6 x 270lbs, 6 x 270lbs
Go up to 290lbs.

20 Min cardio on bike
Distance – 7.08 Miles
Level – 3

Start: 5.50am
Finish: 7.10am
Time: 1 hour 20 min

Notes:
Exhausted from work and just found todays workout tough, I was being positive and mentally preparing myself and I lifted ok but then the cardio is not as good. Need to be better prepared and get my distance up on cardio.

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

24th April, 2012

Arms

Barbell Curls - 10 x 30lbs, 10 x 50lbs, 6 x 90lbs, 5 ½ x 90lbs, 5 x 90lbs

Alt DB Curls - 4 x 40lbs, 5 x 40lbs

Hammer Curls - 6 x 40lbs

Lying Tricep Press - 10 x 40lbs, 5 x 90lbs

Tricep Press Down - 6 x 75lbs, 6 x 75lbs

Overhead Extension - 5 x 70lbs, 5 x 70lbs

DB Wrist Curls - 8 x 60lbs, 8 x 60lbs

BB Wrist Curls - 8 x 80lbs

20 Min cardio on bike
Distance – 7.25 Miles
Level – 3

Start: 5.45am
Finish: 6.55am
Time: 1 hour 10 min

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

25th April, 2012

Shoulders

DB Press - 10 x 30lbs, 8 x 37.5lbs, 5 x 55lbs, 6 x 55lbs, 5 x 55lbs

Military Press - 5 x 70lbs, 5x 70lbs, 5 x 70lbs

DB Side Lats - 6 x 27.5lbs, 6 x 27.5lbs

DB Rear Lats - 6 x 25lbs

Shrugs - 6 x 150lbs, 6 x 150lbs

Upright Row - 4 x 50lbs, 4 x 50lbs

20 Min cardio on bike
Distance – 7.20 Miles
Level – 3

Start: 5.45am
Finish: 6.50am
Time: 1 hour 5 mins

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

26th April, 2012

Back

Lat Pulldown - 10 x 55lbs, 10 x 85lbs, 6 x 165lbs, 6 x 165lbs, 6 x 165lbs
Go up to 167.5lbs.

Cable Row - 4 x 150lbs, 4 x 150lbs
Stay on 150lbs.

Bent Over Barbell Row - 5 x 105lbs, 5 x 105lbs
Stay on 105lbs and control the movement better, my head is bobbing up and down too much.

Weighted hyper Extension - 8 x 50lbs, 8 x 50lbs
Go up to 75lbs.

Good Mornings - 8 x 80lbs, 8 x 80lbs
Use 90lbs.

20 Min cardio on bike
Distance – 7.50 Miles
Level – 3

Start: 5.45am
Finish: 6.50am
Time: 1 Hour 5 mins

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

27th April, 2012

Chest

Barbell Bench Press - 10 x 50lbs, 8 x 70lbs, 4 x 125lbs, 4 x 125lbs, 5 x 125lbs
Warm up properly and you can get 5 reps easy.

Incline DB Press - 4 x 75lbs, 4 x 75lbs
Stay on 75lbs.

Weighted Dips - 6 x 12lbs, 6 x 12lbs

Leg Lifts - 6 x 20lbs, 6 x 20lbs

Cable Crunches - 6 x 87lbs

Crunches - 8 x 55lbs

20 Min cardio on bike
Distance – 7.48 Miles
Level – 3

Start: 5.45am
Finish: 6.45am
Time: 1 hour

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger