Vegan Bodybuilding & Fitness

Feeling a lot better today. Took yesterday off. Did legs today to see how everything felt.

Jump rope warm up

BB Squats: (ass to ground)
45x12, 140x10, 190x5, 230x5, 270x1, 290x1, 230x5, 230x5, 230x5

BB Jump Squats:
140x8 x 3 sets

SS with

Hanging Knee Raises:
3 sets of 15

Lying Leg Curls:
75x12, 120x8, 150x6, 165x4

Leg Press:
460x10, 640x8, 820x4

Not happy with these.

Overall everything felt alright. No pain in my flank. A little in my right shoulder supporting the weight during squats.

Back for round 2!

Incline BB Press:
135x8, 160x6, 180x5, 200x2

W/ long pauses on chest:
150x5, 150x5, 150x4, 150x4

SS with:

Rack Deadlifts:
95x12, 135x12, 225x8, 315x6, 405x2, 430x1, 405x1, 315x6, 315x6, 315x12

Doubled up on 405 and PR'd at 430.
Went into beast mode at the end.

Pec Dec:
120x12, 150x12, 180x10, 210x5

Stairmaster for 35 minutes (150 floors)

Short workout while at work yesterday.

Flat BB Press:
135x5, 155x3, 185x1, 195x1, 215x1, 225x1

Havent done flat in ages due to my shoulder problems. Slight pain. No spotter so didnt push it too hard.

Incline BB Press:
135x5, 165x5, 185x4, 165x6, 165x6, 165x6, 135x13, 135x7

Giant set with:

Super wide Grip Pulldowns:
90x12, 130x12, 160x8

And

Cable Rope Rear Delt Rows:
40x12, 50x12, 60x12, 70x12

Arm circuit:

Bench dips:
30 reps x 4 sets

Preacher Curls:
25x12, 35x12, 45x12, 55x12

Wrist Curls:
55x20 x 2 sets

Good to see you are feeling better again, nice quick workout yesterday.

Good weekend?

Yah its been decent. Took two days off for recovery. Working all weekend but it hasnt been too bad.

Another workout at work today!

BB Squats:
45x12, 135x5, 135x12, 195x12, 225x5, 275x1, 295x1, 315x1, 225x5, 225x5, 245x5, 265x5

Weighted Chin Ups:
+5 lbs for 8 reps
+10 lbs for 5 reps
+10 lbs for 6 reps

Rack Deadlift:
135x12, 205x12, 315x12, 365x1, 415x1, 435x1, 315x12

Thats the most I have squatted in a while. Felt about parallel. Not sure because the gym at work doesnt have a mirror. PR for Rack Deadlift as well.

Standing BB Shoulder Press:
45x8, 100x8, 125x8, 145x5, 155x1, 100x8

Seated DB Shoulder Press:
25sx12, 50sx8, 50sx8, 55sx8

Bent Over Rear Delt Rows:
10sx12, 10sx12, 10sx15

Upright BB Row:
45x12 w/ pause at top, 100x8, 100x10 drop 45x12 w/ pause at top

Then just some circuit stuff for achievement points on instagram since i didnt feel like doing cardio today.

BW Lunges x 20, BW Squats x 30, BW Jump Squats x 10, Crunches x 30, Jumping Jacks x 100, Plank x 60 secs, Push Ups x 20, DB Squats (25sx12, 50sx12, 75sx12), BB Sumo DL (140x8, 140x8, 230x5), DB Bench Press 45sx12, BB Deadlift 230x8

Did tonights workout all as a giant set/circuit. Only enough time to walk to each area to complete the excercise as rest.

BB Squats:
45x12, 140x12, 200x20, 230x5, 230x6

DB Lunges:
25sx10, 40sx10, 50sx10

Bench Dips:
BWx20, +25x15, +45x10, +45x15, BWx35

Preacher Curls: (form focus)
50x12 x 3 sets

Palms Up BB Wrist Curl Over Bench:
60x13, 50x20, 50x20

Goblet Squat:
50 lb DBx12

Romanian BB DL:
135x12, 135x12

Pretty light today but with no rest it kept my HR up which is what I was aiming for today.

Quick workout at work tonight. Everything was circuit format for the most part. Short rest periods.

Incline BB Chest Press:
115x8, 135x8, 155x8, 175x8, 155x8, 155x10, 155x8

Standing DB Calf Raise:
20sx20, 40sx20, 50sx20, 70sx20, 70sx20

DB Shrugs:
40sx20, 70sx20, 70sx20

Incline Bench Press Lockouts:
245x4, 245x5, 245x8, 245x8, 245x8

DB Wrist Curls:
10sx20, 20sx20, 20sx20

+101 pushups

yo! just wondering, is the weight in lbs or Kgs?

Pretty sure Matt writes in pounds, good stuff either way though

All of our weights are in kg's (I'm in New Zealand) so I have to convert them all to pounds when I type my log up haha.

Are you doing the incline lockouts in a power rack? I realize that's probably a stupid question, but I just wasn't sure what you meant by that. Are they pretty beneficial or was this just something you hadn't done in awhile?

Yah in a rack. I hadnt ever done them before. I just read that they were beneficial for upping your bench press amd getting you used to that weight/not being scared of it. Unfortunately at the fire stations gym I was working out at 245 was all the weight they had to use.

In pounds! I dont think i will ever be THAT strong!