Vegan Bodybuilding & Fitness

Today was a pretty damn good arm workout day.

Jump rope warm up

Stretches

Standing Alt. DB Curls:
25sx12, 30sx12, 40sx10

Alt. DB Hammer Curls:
25sx12, 35sx12, 40sx12, 42.5sx10 (last two were with some jerking)

Threw some hammers in since its been months since I had done them.

BW Dips:
BWx9, +25x5, +45x3, BWx7, BWx9

These were pretty tough today. That 4th set was with basically no rest after the +45 set.

Standing High Pulley Cable Curls: (weight on each side)
30sx12, 60sx10, 75sx4 drop 30sx12

Close Neutral Grip Flat DB Tricep Press:
25sx12, 40sx12. 50sx11.5

Dammit I couldnt get the 12th rep up!

Standing BB Curls: (FST-7)
45 lb straight BB x 7 sets of 15 reps (+5 lbs from last week)

Much harder with a straight bar rather than EZ curl bars.

Tricep Rope Pushdowns: (FST-7)
50 lbs x 5 sets of 15, last 2 sets lowered to 45 x 15 (+5 lbs on first 5 sets from last week)

Wrist BB Curls: (FST-7)
40 lb BB x 7 sets of 15

Finally able to stay at 40 for all 7 sets. It was a battle but I did it with a few rest pauses.

If I had to sign my something to save my life I don't think I could after this workout because I couldn't grip a pen when I got done with those wrist curls. My forearms were so swollen.

Hey man you are kicking a$$ in there! Great to hear you're back training legs, and it sounds like everything else is coming up as your weight goes down - best of both worlds, yeah buddy!

Went to the gym at like 3 am and did some jump rope.

Then i did some pull up tests to see how muchy strength has increased.

I did some door sill pullups. I like these because your fingers are being utilized a lot more. I was able to fo about 4 in a row for 3-4 sets.

Then I switched over to some neutral grip pullups for 4 reps x 4 sets.

Didnt try any chin ups since I had just worked biceps the day before.

Well this had me excited since I have never been able to do actual pull-ups before.

Pretty good chest workout today. Although my chest was sore as hell going into this from dips.

Freeweight BB Incline Press:
45x12, 135x12, 145x7, 140x8

DB Incline Press:
20sx12, 40sx12, 55sx12, 70sx6 (bleh)

Smith Incline Press:
45x12, 135x12, 185x4, 155x12, 135x12

Hadnt done these in ages so I decided to throw some in the mix.

Pec-Dec: (FST-7)
105x15, 105x15, 105x15, 90x15 for last 4 sets

My chest was whooped today so I had to do these at a lower weight.

u really trashed it!

Took some days off to recover and rest up. Been busy. My diet has lacked the last week as well.

Back in the gym today. Trained Back pretty hard.

Jump rope warm up

Neutral Grip Pullups:
5,4,3,2

BB Bent Over Rows: (underhanded)
45x12, 135x12, 140x12, 100x12, 45x15, 45x15

Wide Grip Lat Pulldowns:
75x12, 90x12, 105x12, 120x12. 135x10, 150x7

DB One Arm Rows:
25sx12, 50sx12, 70sx12, 75sx12

High Pulley Angled Close Grip Pulls:
45x12, 75x12, 105x12, 135x12, 165x12, 225x10

DB Pullovers: (FST-7)
42.5 db x 7 sets of 15 reps (+2.5 lbs from last week)

Had to take a few 5 second rest pauses on the last 2-3 sets.

2.5 mile run in 43 degree weather. It is near the end of april in florida. What the hell?

Well i guess i pulled something yesterday/this morning and didnt know until I went to workout legs today. Have a terrible pain in my interior hip extensor/groin during squats. Hell it hurt to just about everything so i just walked for like 15 minutes and then came home. This sucks ass. Hopefully it heals in a few days. My back is so insanely sore from yesterday.

Back on it.

Incline BB Press:
45x12, 135x12, 155x8, 165x6, 95x20

Incline DB Press:
40sx12, 50sx12, 65sx10, 40sx12

Smith Incline Press:
135x12, 185x6

Pec Dec: (FST-7)
105 x 7 sets of 15 reps (up from last time)

Holy hell I am so swore. Yesterday was a great chest workout. Going to try to make it through a back workout in about 30 minutes from now.

Back workout today.

Neutral grip pull ups:
5, 5, 4, 3

BB Bent Over Rows:
45x12, 45x12, 135x12, 190x5, 140x12, 95x12, 95x12

Wide Grip Lat Pulldowns:
75x12, 105x12, 135x11, 150x7 drop 105x7 drop 90x7 drop 75x7

One Arm DB Rows: (per each)
30x12, 50x12, 70x12, 90x6, 100x4

Tweaked my right wrist a little bit.

Hammer Strength High Rows:
50x15, 90x15, 140x15, 180x10, 230x8 drop 90x20

Didn't do my FST-7 DB Pullovers due to the wrist.

My workouts have gotten all order this week.

Did bi/tri today even though i did chest 2 days prior and back yesterday, so needless to say, I didnt move as much weight as I normally do.

Jump Rope Warm Up

Standing Alt. DB Curls:
20sx20, 30sx12, 35sx12, 25sx12

DB Hammer Curls:
25sx12, 35sx12, 40sx8 drop 25sx12

Dips:
BW x 8, BW x 8, +25 x 4, +25 x 4

Way down on these today

Close Neutral Grip DB Tri Press:
25sx12, 40sx12, 50sx12

Well upped that by one rep suprisingly.

Standing EZ Curls: (FST-7)
50x15, 50x15, 50x15, 40x15 for last 4 sets

Only had time for this and couldnt do my fst-7 of tri and wrist curls because the girl I came with wanted to leave.

Got back in the gym for legs today. No pain in the hip flexor or groin today. Mild knee pain at the beginning that pretty much went away through the workout.

Jump rope warm up

Stretch

BB Freeweight Squats:
45x12, 135x12, 225x12, 280x8, 300x4 drop 225x8 drop 135x12

DB Walking Lunges:
25sx12, 40sx12

Wasnt feeling too good on these today. Most of the knee pain during these

Romanian DB Deadlifts: (in each hand)
40sx12, 65sx12, 80sx12, 105sx5, 105sx3

BB Jump Squats:
100x8, 140x8

Tried to do some rope after but my legs were screaming no!