Vegan Bodybuilding & Fitness

I was doing lockouts for regular bench press in the rack for awhile. It was good for developing lockout strength, especially if I held it for a few extra seconds on my last rep. After doing them for a few months, not even every week but every other week, I started getting shooting pains through my elbows with anything past 400 lbs. and felt as though I was no longer developing strength, but just in a lot of pain. Great for locking out bigger weights, but just be mindful of that. Might be wise to only throw them in occasionally.

Copy that. I will take your word for it,

Quick circuit style workout tonight. Been moving towards less weight, more reps, and little to no rest in an effort to lose some extra body fat. Everything completed in 55 minutes and I was drenched afterwards.

Neutral Grip Pull Ups:
7, 6, 5

Front BB Squats:
145x8, x8, x10, x8, x8

One Arm DB Row:
45x16 x 3 sets

Supine Bent Arm DB Pullover:
25x12 x 5 sets

BB Corner Row:
90x12 x 5 sets

Close Grip Lat Front Pulldown:
100x12 x 3 sets

Cable Rope Rear Delt Rows:
40x12 x 4 sets, 50x12 x 3 sets

Rack BB Deadlift: (more ROM than normal)
135x12, 135x12, 225x12, 225x12, 225x12

Wide Grip Lat Pulldowns:
100x12, 125x12, 125x11

Palms Up DB Wrist Curl Over Bench:
15sx20 x 3 sets

Really quick circuit style workout tonight. Little to no rest between everything, thus much less weight than normal and a lot more intensity.

Preacher Curls:
65x12, 75x8, 75x7, 65x10, 65x10

Bench Dips:
BWx40, BWx50, +35x20, +35x20, +45x25, +45x30, +45x30

Lying Tricep Press:
60x12, 80x12, 100x12

Hammer Curls:
25sx12, 30sx12, 25sx12

Tricep Rope Pushdown:
50x12, 70x8, 50x12

Dumbell Curls:
20sx12, 20sx12, 30sx12

Concentration Curls:
15x20 x 3 sets

Palms Down DB Wrist Curls Over Bench:
10sx20, 10sx20, 5sx20, 5sx20

Palms Up BB Wrist Curls Over Bench:
65x12, 65x12, 45x20, 45x20

Started off really strong, and then could barely do any weight with tricep press and hammer curls. This whole no rest thing is kicking my ass. I have done hammer curls with 50's before and tonight I struggled with 30's! Phew.

Incredible workout tonight. Somehow I felt extremely strong tonight, even with my recent caloric decrease.

BB Squats:
135x8, 185x8, 225x8, 275x2, 275x3, 275x6, 275x6, 275x6, 225x6, 135x12

Romanian Deadlifts:
55x12, 145x12, 195x12, 235x12, 285x8, 325x6, 345x4, 345x4, 235x8, 145x12

DB Lunges:
25sx10

had some right knee pain, so skipped out on these

BB Stepups:
95x10, 145x10, 185x10

Leg Press:
190x12, 370x12, 550x12, 730x8

Legs were dead so I called it a night.

That right there... is a great workout.

Awesome !! Props on getting through the heavy RDL's after all those squat sets, top stuff mate.

Thanks man. Nothing beats that feeling.

Short workout at work tonight:

Feeling really tired and worn down right now. Only slept 2.5 hours yesterday and 5-6 today due to midterm week and work. Probably shouldnt have worked out at all because it was not great at all.

Incline BB Chest Press:
135x5, 185x4, 185x5, 205x1, 155x10, 155x8, 155x7, 135x14

Chin-Ups:
BW + 5 lbs x 5 reps x 2 sets

Incline DB Fly's:
20sx10, 35sx10

stopped due to shoulder pains

Palms Up DB Wrist Curls:
20sx20 x 5 sets

Palms Down DB Wrist Curls:
5sx30, 10sx20

ughhhhhhhh

Onwards and upwards. Fuel up, get some quality sleep and make the next session count!

Killed it today.

BB Squats:
45x10, 135x10, 185x5, 225x5, 280x1, 300x1, 320x1, 340x1, 280x3, 280x2, 230x5, 140x12, 140x8 with 3 sec holds at bottom on last set

340 was right around parallel. May have been just above.

Romanian BB Deadlift: (no chalk, wraps, gloves, etc)
45x10, 140x12, 230x10, 320x4, 340x3, 360x1, 280x5, 280x5, 280x5, 280x5

BB Lunges:
45x10, 60x10, 80x10, 100x10

Felt super strong today and proud to call myself vegan.

^

loving the workouts man

Time for another dumb arm and core workout.

Dumbell Bicep Curls:
30sx12, 40sx10, 45sx6

Box Jumps:
24 inch box x 10 reps x 4 sets, 30 inch box x 10 reps x 2 sets

Preacher Curl:
45x12, 45x12, 45x12, 70x8, 70x8, 70x4, 50x8, 50x8

Reverse Preacher Curl Negatives:
70x4, 50x8, 50x8

lowered as slow as possible

Dragon Flags:
4 sets of 10 reps

Bench Dips:
BW + 45 lbs x 40 reps, BW + 90 lbs x 30 reps, BW + 135 lbs x 25 reps, BW x 60 reps, BW x 40 reps

Woodchoppers:
45x30, 65x30, 85x24

Dumbell Side Bends:
40x40, 60x40

Hanging Knee Raises:
2 sets of 15

Palms Up Barbell Wrist Curl Over Bench:
50x20, 60x20, 70x15, 60x15

Palms Down Barbell Wrist Curl Over Bench:
4 sets of 20 lb BB x 20 reps

Everything done with little to no rest between sets, just switching to various excercises throughout.

Workout at work tonight.

BB Squats:
45x8, 135x8, 225x5, 275x1, 295x1, 345x1, 325x1, 350x1, 295x3, 295x3, 225x10 drop 135x12

Chin Ups:
2 sets of 5

All i felt like doing tonight. Just out of it and in a bad mood.

Pretty good workout today. Very short rest periods. Everything done in a circuit style. Took about an hour and 15 minutes.

BB Squats:
135x5
135x5
190x5
240x2
290x1
300x1
GOT INTERRUPTED BY A BRO DUDE STEALING THE RACK TO DO SOME QUARTER ROM SQUAT BS
230x5
280x2
280x2
280x3
280x3
230x8
140x12 w/ 2-3 sec rests at bottom

Incline BB Bench Press:
135x5
155x5
180x2
200x1
160x5
160x5
160x5
160x5
160x5
160x5
140x10
140x10
140x10

Rack Deadlifts: (no gloves, no chalk, no no wraps, etc)
140x12
230x8
320x5
410x1
370x2
370x2
370x1
320x5
320x5
320x5
230x8 sumo
230x8 sumo
230x8 sumo

More ROM and less weight today

Goblet Squats:
70 lb DB x 10
90 lb DB x 10

Did these while waiting on the Squat Rack again.

Changed up my workouts a little bit lately as I havent had time to make it in 4/5 days a week. Goal is to make it in atleast 3 days a week. Routine has turned into more of a full body type thing with compound lifts mostly dominating everything.

BB Incline Bench Press:
135x5
155x5
175x5
195x3
215x1
225x1
235xFAILED
175x5
175x10
175x10
175x10

Rack Deadlifts: (no chalk, no wrist wraps, no gloves...)
55x10
145x10
235x5
325x2
375x1
425x1
445x1
325x1
235x5

Sumo Rack Deadlifts: (very close grip)
235x5
235x5
235x5
235x20 burnout set

BB Squats:
45x10
135x10
185x10
235x5
135x10
225x5
275x1
325x1
225x5
135x8

Legs were not feeling great today. Hip Flexors were really sore during all sets. Forced myself to do the 325 and probably didnt make it all the way to parallel today.

Bench Dips:
BWx100 all in one set, had a few rest pauses of 1/2 seconds

Strict Barbell Curls:
75x8
75x8
75x8

Palms Up BB Wrist Curl Over Bench:
75x10
75x10
75x10

SS w/

Palms Down DB Wrist Curl Over Bench
10sx10
10sx10
10sx10

Whole workout was in a rotation format between the compound lifts almost like a giant set with short rest periods between.

Felt good to get multiple PR's in one workout.

Good work on your PR's Matt, nice going. Why do you think you failed with the 235 bench?

Hope you had a good weekend MF.