Vegan Bodybuilding & Fitness

I rarely ever train triceps or biceps. I feel like it is a waste of a workout.

I don't think triceps are a waste as they're an important secondary muscle group that come into play with pretty much all forms of pressing. Having said that I would struggle to give them their own workout, but I do spend time training them as part of my assistance/ancillary training.

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1st Place Raw Champs 2011, 2012 (3 raw records)
Training for my first 100 mile running race

WEB: http://jimsty.wix.com/strength-vs-size
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee

Incline BB Chest Press:
45x8, 140x8, 160x5, 180x5

w/ 3 second pause on chest:
140x5, 140x5, 140x5, 140x5

supersetted with:

Rack Deadlifts: (raw, no gloves, no belt, no chalk, no straps...)
135x10, 225x8, 315x5, 405x2, 425x1, 315x5

Incline Dumbell Fly's:
30sx10, 40sx8

while waiting for the pec dec

Pec Dec:
135x10, 180x8, 210x5, 225x6

Trying to get my diet back in check. Between working 50-60 hours a week and taking 4 classes this semester it has been so/so.

Jump Rope Warm Up

Goblet Squats with Dumbell:
55x12, 75x12

Barbell Squats: (all ass to ground and beltless)
45x8, 135x10, 185x5, 235x2, 240x5, 260x3, 210x8

Romanian BB Deadlifts: (raw, no belt, chalk, gloves, or straps)
45x6, 140x5, 230x5, 140x25, 230x8, 270x4

Had to switch my grip around due to pain and grip issues due to ripping a huge callous 3 days ago. So I didnt go as heavy. I should probably start switching groups to keep everyting even though.

Leg Press:
460x10, 640x8, 820x5

Jump Rope Intervals

Supersetted with:

Hanging Knee Raises:
4 sets of 15

Back for round two!

7.5 mins of jump rope

Got frustrated with this today. Got a new jump rope and have not gotten used to the grips or how light it is.

35 mins of stairmaster (145 floors climbed)

Getting back on my cardio regimen.

Smith BB Shoulder Press:
45x8, 95x8, 135x8, 155x8, 185x4, 135x8, 135x8, 135x8, 135x8

Superset with....

Rack Deadlifts: (raw, as usual)
135x10, 225x5, 315x2, 405x1, failed 3 times at 435, 315x10

Seated Front Plate Raise:
25x12, 25x12, 45x3, 25x12

Dumbell Shrugs:
55x12, 75x12, 95x12, 110x6

Upright BB Row:
45x12, 70x12, 90x8, 45x25

Bent Over Dumbell Rear Delt Raises:
12.5x12 x 3 sets

Stairmaster:
155 floors climbed in 35 mins

Did bi's and tri's two days ago. Not important enough to post. Took yesterday off.

Today:

Incline BB Chest Press:
135x8, 155x5, 175x2, 200x2, 135x10

w/ 3 second holds on chest:
145x5, 145x5, 145x4

Incline Dumbell Fly's:
30'sx12

while waiting on the pec dec

Machine Pec Dec:
135x10, 180x8, 210x5, 180x6, 180x8

All I had time to do today since I had to head to work. Short rest periods. Pretty excited about the 200x2 on the incline press.

Warm up:

Neutral grip pullups:
5

Wide grip pull ups:
2

Barbell Squats:
135x12, 185x12, 185x12, 225x10

Ss with/

Wide grip lat pull downs:
100x12, 115x12, 125x12, 140x10, 150x8, 165x6, 175x4, 150x8

Later sets ss with/

Front BB Squats:
45x12, 65x12, 65x12, 85x12, 105x12, 125x10, 145x8, 165x6

First time doing these so I kept it light and focused in form.

High cable overhand rear delt pull:
25x12, 40x12, 50x12, 65x12, 75x12, 90x12, 100x12

First time on these as well. Kept it light and focused in pinching a penny in the shoulder blades.

Cardio later tonight!

Had to wear a belt for the first time ever due to a pulled muscle in my back. Feels really weird.

Circuit training tonight. No rest between excercises. 2-3 min between circuit groups.

Rack Deadlift:
135x10, 225x8, 315x6, 405x1, 315x6, 315x6

Pendalay BB Rows:
105x10 x 6 sets

Woodchoppers:
25x30, 45x30, 65x30, 75x30, 75x30, 75x30

Side DB Bends:
25 lb db x 30 reps x 6 sets

Seated Cable Row:
50x10, 75x10, 100x10, 100x10, 100x10, 100x10

DB Stepups:
2 40 lb dbs x 10 step ups x 6 sets

This was fun. Felt like my endurance is very high still.

Pretty decent workout today:

Smith Shoulder Press:
45x12, 135x8, 155x9, 185x4, 155x9, 155x8, 135x12

BB Squats:
135x12, 135x12, 185x12

SS with:

Front Plate Raises:
25x12, 25x12, 45x8, 45x8

Legs were still really sore so kept it very light.

Upright BB Rows:
45x12, 70x13, 90x9, 90x9, 90x10

Romanian Deadlift:
90x12, 140x12, 190x12, 240x8, 290x5, 340x1

2 mins jump rope

30 mins stairmaster high intensity

Weird shot. Usually look bigger!

Nice, another strong dude and consistent trainer. I'll have to keep tabs on this log as well. Nice lifts!

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My strength log

Strong squatting there buddy, nice work all round!

_________________
1st Place Raw Champs 2011, 2012 (3 raw records)
Training for my first 100 mile running race

WEB: http://jimsty.wix.com/strength-vs-size
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee

Well I did something last night at the gym because I am having so much pain in my right shoulder ai can barely raise my arm past shoulder height at the moment AND having serious pain in my right flank/abdomen just above pelvis crest. Really hoping this is not a hernia. Gonna stay off the weights for 2/3 days and see how it feels. Will have to get cardio in.