Vegan Bodybuilding & Fitness

September 11, 2012
Deadlift
135x5
225x5
315x5

365x5
385x3
395x2
405x1

Bent Over Rows
135x10
155x10
165x10
165x8

Good Mornings
barx8
95x10
95x10
95x10

Cable Rows
135x10
150x10
165x10
165x10

September 13, 2012
Squats
Barx5
135x5
185x5
225x3
245x5
265x5
275x5 ATGx2
225x5 ATG

Leg Press
Weight+Body weight (175)
200x10
300x10
340x10
360x10

Standing Calf Raises
320x10
400x10
400x10
400x10

Started some BCAA's today, after looking into them for a few weeks. Talked to a supplement person at my health food store which was sweet. She cut me a deal because I go there fairly often which was nice. Also the cashier said I reminded her of a wrestler, so that was even cooler

September 14, 2012
Deficit Pulls
135x8
225x5
225x5
275x5
4 Inch deficit

Power Cleans
95x5
135x6
135x7
135x5

Just wanted to get some work done on my deadlift and get back into powercleans and introduce myself to the weight again

September 17, 2012
MP
Body Weight Dips
3 sets of 10-12

MP
Barx5
95x5
115x5
125x3
135x2
135x3 I did a max day last week and I think my shoulders were still feeling it, so I decided to not try and hit a new max for a second week in a row but opted for more reps at 135
125x5
135x2

Supersetted with wide grip Chin ups
3x5

Shoulder Shrugs
225x10
275x10
315x10
365x5
Finally bought some chalk and my grip was super solid. Great buy, just need to keep it hidden.

EZ Bar Curls
Bar+30x10
Bar+40x10
Bar+50x10
Barx60x8 PB

Gym was packed in the freeweight area and my shoulders were done so I called it quits after the curls.

September 18, 2012
Bench
Warm Up
95x5
95x5
115x5
135x5
135x5

155x5
165x5
175x3
195x3
205x1 PB

Dropset
from 225-155x10

Face Pulls
85-120 lbs x100 reps

Tri Pulldowns
45-60 lbs x100

DB Bench
50x8-10x4

Nice lifts dude, your strength is really improving!

Thanks man! I'm really seeing a big difference and its pushing me even harder! Your lifts are unreal man! Getting me stoked to squat tomorrow!

September 20, 2012
Deadlift
135x5
225x5
315x5
365x5
405x2
415x1 PB

Bent Over Rows
135x10
155x10
185x10
185x6 FORM

Good Mornings
135x8
135x6
135x7
I don't really enjoy these, I always feel as if I'm in the worst form and I have a set until I feel the stretch

Seated Cable Rows (Wide Ended bar)
130x10
150x10
165x10
160x10

Squats, September 21
Barx8
135x5
185x5
225x5
255x5
275x2
295x1 PB
Front Squats
Barx8
135x5
185x5
205x2 PB
Pushing my weight on these, I really enjoy them.
Side Oblique Raises 45x10x3

Leg Press
300x10
340x10
Dead legs after this, called it quits

Calf Raises
400x3x10
380x10x1

BW 172

September 24, 2012
MP
BArx10
95x5
115x5
125x5
135x3
145x3
145x3
Supersetted with WG Chin ups (10,7,8,7,7)
Dropset
140-125x10

Shoulder Shrugs (no chalk)
225x10
275x10
315x6

EZ Curls
40+barx10
50+barx10
60+barx8
60+barx6

DB Shoulder Press
40x10
45x10
45x5
Dead after that set, called it quits.

Chest September 25, 2012
Bench
Barx10
95x5
115x5
135x5
155x5
175x3
195x3 With spot
Supersetted with WG chin ups(8,7,6)
Drop set
From 165-145x10

Face Pulls
90x20,105x20, 105x20, 105x15, 10510,10 x95)
Tri Pulls
45x25, 50x15, 55x12, 50x20, 50x15

DB Bench
45x10
50x10
50x8
50x7

DL Thursday, September 27.
135x5
225x5
285x5
315x5

375x3
395x3
405x1
failure halfway on the second.

RDL
225x8x3

Bent Over Rows
135x10
155x10
165x10
155x10

Cable Rows

130x10
150x10
165x10
165x10

My diet has gone to hell this weekend. I've been eating terribly and at off times. Need to get this back in check starting this week

415. Nice deadlift. Your bent over rows are good as well. I used to do more weight on rows, but now i focus a lot more on the movement and feeling the contraction.

Thanks man. I do the same on my rows, if my form feels off I correct, and if not I just rack the weight. Can't be bothered with messing my back up

May 31st is my first Powerlifting competition. I am super excited.