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Let it be known that taurine does not help my back pumps!! Good to be deadlifting again, shame that it left me walking like a cripple!

 

Deadlift

12 x 20kg

1 x 50kg

1 x 60kg

1 x 70kg

1 x 80kg

1 x 90kg

8 x 100kg

8 x 100kg

8 x 100kg

 

Dumbbell row

10 x 22kg (+4kg)

10 x 22kg (+2kg)

10 x 22kg

 

Pull up

x5

x4

x4

 

Calf raise (leg press)

15 x 80kg

15 x 80kg

15 x 80kg

15 x 80kg

 

Close grip pulldown

12 x 45kg (+5kg)

12 x 45kg (+4reps)

10 x 45kg (+2reps)

 

Donkey calf raise

x25

x25

x25

x25

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If pump was a gauge of how well you'd worked a muscle - my shoulders will be huge tomorrow! Had planned to do close grip bench after my shoulder exercises but the pump was too painful, I think mixing up the exercises/muscles might make more sense (at least where shoulders are concerned).

 

Standing barbell overhead press

12 x 20kg

10 x 40kg (+2rep)

8 x 40kg

5 x 40kg (+1rep)

 

Seated dumbbell overhead press

10 x 16kg (+2kg)

10 x 16kg (+2kg)

9 x 16kg (+2kg)

 

Standing side/front/rear delt raise superset

10 x 6kg

10 x 6kg

10 x 6kg

 

Incline skullcrusher

10 x 30kg (+5kg)

10 x 30kg (+2.5kg)

10 x 30kg (+2.5kg)

 

V bar tricep pushdown

10 x 24.5kg

10 x 28kg (+2.5kg)

10 x 28kg (+2.5kg)

 

Upright row

10 x 32.5kg

10 x 32.5kg

10 x 32.5kg

 

Dumbbell wrist twist

15 x 10kg

15 x 10kg

15 x 10kg

15 x 10kg

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Hell yeah squat PB! Not bad for 6:45am

 

Great session, squats felt easy at 95kg so I figured I'd see what I could get for 100kg all 8 reps were good quality deep squats too. 20 reppers on the leg press gave the usual feeling of wanting to be sick...

 

Barbell squats

12 x 0kg

10 x 20kg

1 x 50kg

1 x 60kg

1 x 70kg

1 x 80kg

10 x 95kg (+5kg)

10 x 95kg (+5kg)

8 x 100kg (+10kg)

 

Leg press

20 x 65kg (+5kg)

20 x 65kg (+5kg)

20 x 65kg (+5kg)

 

Calf raise (leg press)

15 x 65kg

15 x 65kg

15 x 65kg

15 x 65kg

15 x 65kg

 

Leg curl

12 x 55kg (+5kg)

12 x 55kg (+5kg)

8 x 55kg (+5kg)

12 x 40kg

12 x 30kg

10 x 20kg

12 x 10kg

 

Leg Extension

12 x 60kg (+5kg)

12 x 60kg (+5kg)

12 x 60kg (+5kg)

12 x 40kg

12 x 30kg

12 x 20kg

12 x 15kg

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More PB's thank you very much! Pretty good as I considered staying in bed this morning, thank god for a cat waking me up again! A spotter definitely makes the difference when going for increased weight each week. No incline dumbbells as there were no benches available so went for dips instead. Had a little time to kill at the end so tried machine fly for the first time in years, these will probably become a regular part of my chest workout.

 

Barbell decline bench press

12 x20kg

4 x 30kg

1 x 40kg

1 x 50kg

10 x 60kg (+7.5kg)

8 x 65kg (+12.5kg)

11 x 60kg (+7.5kg)

 

Dips

x 10

x 10

x 8

 

Cable standing fly

10 x 7.5kg

10 x 10kg

8 x 12.5kg

 

Dumbbell hammer curl

10 x 14kg (+2kg)

10 x 12.5kg

10 x 10kg

 

EZ barbell curl

8 x 30kg (+2.5kg)

10 x 30kg (+2.5kg)

8 x 30kg (+2.5kg)

 

Machine fly (pec deck)

12 x 5kg

12 x 10kg

12 x 15kg

12 x 20kg

8 x 25kg

10 x 20kg

12 x 15kg

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Deadlift

12 x 50kg

1 x60kg

1 x 70kg

1 x 80kg

1 x 90kg

1 x 100kg

1 x 110kg

8 x 110kg (+10kg)

8 x 110kg (+10kg)

8 x 110kg (+10kg)

 

Pull up

x 8 (+3 rep)

x 5 (+1 rep)

x 5 (+1 rep)

 

Dumbbell row

10 x 24kg (+2kg)

10 x 24kg (+2kg)

10 x 24kg (+2kg)

 

Donkey calf raise

15 x 40kg

15 x 40kg

15 x 40kg

15 x 40kg

 

Closegrip pulldown

12 x 50kg (+5kg)

10 x 55kg (+10kg)

9 x 55kg (+10kg)

 

Calf raise (on leg press)

15 x 90kg

15 x 90kg

15 x 90kg

15 x 90kg

15 x 90kg

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Barbell overhead press

12 x 20kg

10 x 40kg

8 x 40kg

5 x 40kg

 

Seated dumbbell overhead press

10 x 16kg

10 x 16kg

10 x 16kg

 

Incline skullcrusher

10 x 35kg

10 x 35kg

10 x 35kg

 

Tricep pushdown (v bar)

8 x 28.75kg

8 x 28.75kg

10 x 28.75k

 

Face pull

10 x 23.75kg

10 x 26.25kg

10 x 28.75kg

 

Upright row (superset with plate raise

10 x 35kg

10 x 35kg

10 x 35kg

 

Front plate raise (superset with upright row)

10 x 35kg

10 x 35kg

10 x 35kg

 

5 mins X Trainer

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Hanging straight leg raise

x 12

x 10

 

Hanging bent leg raise

x 15

x 15

 

Cable crunch

15 x 26.25kg

15 x 26.25kg

15 x 26.25kg

15 x 26.25kg

15 x 26.25kg

 

Cable oblique crunch

15 x 11.25kg

15 x 11.25kg

15 x 11.25kg

15 x 11.25kg

 

Side bend

15 x 28.75kg

15 x 28.75kg

15 x 28.75kg

15 x 28.75kg

 

Barbell ab roll

x 8

x 8

x 8

 

Crunch (superset with reverse crunch)

x 15

x 15

x 15

x 15

x 15

 

Reverse crunch (superset with crunch)

x 15

x 15

x 15

x 15

x 15

 

Plank

x 30secs

x 30secs

x 30secs

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My legs hurt

 

Barbell squat

12 x 0

12 x 20kg

1 x 50kg

1 x 60kg

1 x 70kg

1 x 80kg

1 x 90kg

8 x 100kg

8 x 100kg

8 x 100kg

 

Leg Press

20 x 70kg

20 x 70kg

20 x 70kg

 

Calf raise

15 x 70kg

15 x 70kg

15 x 70kg

15 x 70kg

15 x 70kg

 

Leg Curl

12 x 60kg

8 x 60kg

10 x 40kg

12 x 40kg

12 x 25kg

 

Leg Extension

10 x 65kg

10 x 65kg

10 x 65kg

12 x 40kg

12 x 20kg

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  • 3 weeks later...

Sorry for the lack of updates, having some laptop issues that makes it all a bit tricky. Weight gain appears to have stalled a little bit (despite upping calories to 5000 on workout days!) and in fact if anything I feel like I've los a bit of fat... All of my major lifts have had good gains of late although a tricep tendonitis means I'm having to lay off the pressing and tricep exercises. I'm also going back to a 3 day split (working chest and shoulders on the same day - doing isolation exercises to try and rest the tricep as much as possible). PBs for lifts are now Squats 135kg x 1, 115kg x 8, Deadlift 140kg x 8, OHP 45kg x 8, Decline bench 70kg x 8.

 

Todays workout:

 

Barbell Squat

12 x 20kg

1 x 60kg

1 x 70kg

1 x 80kg

1 x 100kg

8 x 110kg

8 x 110kg

8 x 110kg

 

Leg Press

20 x 85kg

20 x 85kg

20 x 85kg

 

Calf Raise (on parallel leg press)

20 x 40kg

15 x 40kg

20 x 40kg

20 x 40kg

20 x 40kg

 

Leg Curl

12 x 55kg

12 x 55kg

12 x 55kg

 

Leg Extension

12 x 60kg

12 x 60kg

10 x 60kg

 

Calf raise (on 45deg leg press)

15 x 85kg

15 x 85kg

15 x 85kg

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  • 2 weeks later...

Oops been a bit slack with the logging again so this will be a long one! Took a few days off and was back in on Monday to do legs. Didn't squat as my triceps were feeling a little sore. Wednesdays chest/shoulders had no pressing movements and feel much better for it and the pain in the triceps have gone. Will repeat this week again and then try adding in something for triceps but keep it light.

 

Also have a picture update...

 

http://distilleryimage4.s3.amazonaws.com/2b1d230486ef11e181bd12313817987b_7.jpg

 

Monday - Legs

 

Leg Press:

0 kg x 20 reps

50 kg x 5 reps

70 kg x 5 reps

80 kg x 3 reps

90 kg x 1 reps

100 kg x 1 reps

120 kg x 1 reps

130 kg x 1 reps

150 kg x 10 reps

150 kg x 10 reps

150 kg x 10 reps

150 kg x 10 reps

 

Calf Press On The Leg Press Machine:

50 kg x 15 reps

50 kg x 15 reps

50 kg x 15 reps

50 kg x 15 reps

50 kg x 15 reps

 

Seated Leg Curl:

60 kg x 12 reps

60 kg x 12 reps

60 kg x 10 reps

 

Leg Extensions:

60 kg x 12 reps

60 kg x 12 reps

60 kg x 9 reps

 

Body Weight Lunge:

40 reps

40 reps

40 reps

 

Wednesday Chest/Shoulders

 

Superset, Side/Front/Rear raise:

5 kg x 12 reps

5 kg x 12 reps

5 kg x 12 reps

 

Bent-Arm Dumbbell Pullover:

10 kg x 15 reps

10 kg x 15 reps

10 kg x 15 reps

 

Dumbbell Flyes:

5 kg x 15 reps

7.5 kg x 15 reps

7.5 kg x 15 reps

 

Machine Chest Fly (Pec Deck):

15 kg x 12 reps

15 kg x 12 reps

15 kg x 12 reps

 

Friday - Back

 

Barbell Deadlift:

60 kg x 10 reps

80 kg x 1 reps

90 kg x 1 reps

110 kg x 1 reps

130 kg x 1 reps

130 kg x 8 reps

130 kg x 5 reps

120 kg x 8 reps

 

Wide-Grip Pull-Up:

5 reps

5 reps

4 reps

 

Close Grip Chin-Up:

5 reps

5 reps

4 reps

 

Bent Over Barbell Row:

50 kg x 12 reps

50 kg x 12 reps

50 kg x 12 reps

 

Close-Grip Front Lat Pulldown:

45 kg x 10 reps

40 kg x 12 reps

35 kg x 15 reps

 

Calf Press On The Leg Press Machine:

50 kg x 20 reps

50 kg x 20 reps

50 kg x 20 reps

50 kg x 20 reps

50 kg x 20 reps

 

Seated Calf Raise:

14 kg x 15 reps

14 kg x 15 reps

14 kg x 15 reps

14 kg x 15 reps

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Stiff-Legged Dumbbell Deadlift:

0 kg x 12 reps

12 kg x 3 reps

20 kg x 12 reps

20 kg x 13 reps

20 kg x 12 reps

20 kg x 12 reps

 

Leg Press:

50 kg x 10 reps

80 kg x 3 reps

120 kg x 3 reps

150 kg x 12 reps

150 kg x 12 reps

150 kg x 12 reps

150 kg x 12 reps

 

Calf Press On The Leg Press Machine:

60 kg x 20 reps

60 kg x 20 reps

60 kg x 20 reps

60 kg x 20 reps

60 kg x 20 reps

 

Leg Extensions:

50 kg x 15 reps

50 kg x 15 reps

50 kg x 14 reps

 

Seated Leg Curl:

50 kg x 15 reps

50 kg x 15 reps

50 kg x 15 reps

 

Barbell Lunges:

10 kg x 40 reps

10 kg x 40 reps

10 kg x 40 reps

(walking lunge with medicine ball)

 

Stretching:

0:15:00

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Woo! Pressing without pain!

 

Tried to keep the weight down on the pressing, probably could have done with dropping a bit more weight off the bench but no pain (just pump!). Was surprised how hard the OHP. Was good to drop some weight off, made me think more about squeezing the muscle, especially with the pushdowns.

 

 

Barbell decline bench press (super slow negative, pause on chest):

20 x 20kg

10 x 30kg

5 x 40kg

9 x 50kg

10 x 50kg

8 x 50kg

 

Dumbbell standing overhead press:

12 x 12kg

11 x 12kg

8 x 12kg

 

Side/front/rear raise superset:

12 x 5kg

12 x 5kg

12 x 5kg

 

Dumbbell pullover:

12 x 12.5kg

12 x 12.5kg

12 x 12.5kg

 

Tricep pushdown (v-bar):

10 x 12kg

12 x 21kg

12 x 21kg

12 x 21kg

 

Machine Fly:

15 x 15kg

15 x 15kg

12 x 15kg

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How many days is your split? I found going to 3 days a week a huge help in gaining mass. If you're doing supersets & the like I'd say to drop them. Shoulders I'd say a barbell OHP with db pressing for 4x12 reps or side & rear raises are enough. Especially if you're benching & hitting plenty of pull ups & dip. Actually give your shoulders chance to recover.

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Not the best start to the workout today, deadlifting felt very hard (although I didn't feel like I got the best nights sleep) :/ Rest of the workout was pretty good however, finished up with some crazy forearm pump at the end

 

Barbell Deadlift:

60 kg x 10 reps

70 kg x 1 reps

80 kg x 2 reps

100 kg x 1 reps

110 kg x 1 reps

130 kg x 6 reps

120 kg x 5 reps

120 kg x 5 reps

 

Wide-Grip Pull-Up:

5 reps

5 reps

4 reps

 

Close Grip Chin-Up:

5 reps

5 reps

5 reps

 

Bent Over Barbell Row:

55 kg x 12 reps

55 kg x 12 reps

55 kg x 12 reps

 

Close-Grip Front Lat Pulldown:

45 kg x 12 reps

45 kg x 10 reps

45 kg x 10 reps

 

Calf Press On The Leg Press Machine:

60 kg x 20 reps

60 kg x 20 reps

60 kg x 20 reps

60 kg x 20 reps

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Barbell Squat:

20 kg x 10 reps

70 kg x 3 reps

80 kg x 1 reps

90 kg x 1 reps

100 kg x 1 reps

115 kg x 8 reps

115 kg x 8 reps

115 kg x 5 reps

 

Stiff-Legged Barbell Deadlift:

50 kg x 10 reps

50 kg x 10 reps

50 kg x 10 reps

 

Leg Press:

80 kg x 15 reps

80 kg x 15 reps

80 kg x 15 reps

 

Calf Press On The Leg Press Machine:

60 kg x 20 reps

60 kg x 20 reps

60 kg x 20 reps

60 kg x 20 reps

60 kg x 20 reps

 

Standing Barbell Calf Raise:

60 kg x 15 reps

60 kg x 15 reps

 

Barbell Lunges:

15 kg x 40 reps

15 kg x 40 reps

15 kg x 40 reps

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Still a bit weary of my triceps so kept the weight down a bit, bench press was done with a nice slow negative a pause on the chest and a solid push. Decided to put dips back into the workout which probably gave my triceps more of a pounding than they needed. My housemate has given me some grief because I have no added weight on there but dips is always something I have struggled with. I've vowed to hit 3 sets of 15 before adding any weight. Felt very weak for the dumbbell press, no doubt because of the dips and seated dumbbell shoulder press (why do I find shoulder presses so damn hard work?). Pushdowns gave me a great pump and I'm ditching dumbbell fly permanently to machine fly as I really feel it working 100x better. Pretty good workout overall.

 

Weigh in yesterday has me at 78.8 (weight going up...)

 

 

Decline Barbell Bench Press:

20 kg x 20 reps

30 kg x 5 reps

40 kg x 5 reps

50 kg x 12 reps

50 kg x 12 reps

50 kg x 12 reps

 

Dips - Chest Version:

10 reps

10 reps

10 reps

 

Seated Dumbbell Shoulder Press:

12 kg x 12 reps

12 kg x 12 reps

12 kg x 12 reps

 

Incline Dumbbell Bench Press:

18 kg x 6 reps

12 kg x 12 reps

12 kg x 10 reps

 

Triceps Pushdown - V-Bar Attachment:

21 kg x 16 reps

21 kg x 15 reps

21 kg x 15 reps

 

Machine Chest Fly (Pec Deck):

15 kg x 15 reps

20 kg x 15 reps

20 kg x 15 reps

 

Calf Press On The Leg Press Machine:

70 kg x 15 reps

70 kg x 15 reps

70 kg x 15 reps

70 kg x 15 reps

70 kg x 15 reps

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Great workout today, felt much much stronger than last week with deadlifts (although the last few reps were a killer). I always feel like a beast after back day.

 

 

Barbell Deadlift:

60 kg x 10 reps

70 kg x 1 reps

80 kg x 1 reps

90 kg x 1 reps

110 kg x 1 reps

120 kg x 1 reps

130 kg x 8 reps

130 kg x 8 reps

130 kg x 8 reps

 

Wide-Grip Pull-Up:

5 reps

5 reps

5 reps

 

Close Grip Chin-Up:

5 reps

5 reps

4 reps

 

Bent Over Barbell Row:

60 kg x 12 reps

60 kg x 12 reps

60 kg x 12 reps

 

Close-Grip Front Lat Pulldown:

35 kg x 15 reps

40 kg x 15 reps

40 kg x 15 reps

 

Calf Press On The Leg Press Machine:

60 kg x 20 reps

60 kg x 20 reps

60 kg x 20 reps

60 kg x 20 reps

60 kg x 20 reps

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