Vegan Bodybuilding & Fitness

Lost last week due to travel, but got back to the gym last night once I was settled in at home again, chest/upper back work last night.

Flat barbell bench press -
1x5 @ 135 lbs.
1x3 @ 185
1x2 @ 225
1x2 @ 245
1x1 @ 275
1x1 @ 295 touch-and-go, good speed, definitely felt strong with that one
3x5 @ 255
1x8 @ 225
1x15 @ 185
1x27 @ 135 lbs., done until I couldn't hit another rep and the bar was just stuck on my chest for a bit

Weighted pull-ups -
1x5 @ bodyweight (230.5 lbs. clothed tonight, bodyweight down to 227.5)
1x3 @ 30 lbs. added
1x2 @ 45 lbs. added
3x5 @ 72.5 lbs. added, all reps clean on each set with 2-3 seconds between each, last rep each set was a struggle but still successful
2x8 @ 45 lbs. added
1x12 @ bodyweight, ultra-wide grip (all other sets medium grip)

Incline DB flyes to stretch out (chest was a bit cramped after benching) -
2x20 @ 25 lb. DBs

DB rows -
2x15 @ 150 lb. DB each arm

Seated row with V handle attached to black band looped around support pole -
2x20

Called it quits after that, wore out pretty quickly after a week off, but am looking forward to squatting tonight or tomorrow!

Way to get back into it after being out of town for a while.

Welcome back to the Iron!

Thanks, Robert!

Had to move a freezer across our warehouse on Monday with nothing by my body as I couldn't get anything under it to slide it better, so it was 225 lb. man vs. 800 lb. metal box for 45 minutes of shoulder blocking it inch by inch across the floor. Unfortunately, that pretty well ruined me for a few days afterward for training, so I didn't get to lift until Friday afternoon, stayed on course with deadlifting and overhead work -

Standing strict overhead press w/ axle -
1x10 @ 55 lb. empty axle
1x5 @ 145 lbs.
1x3 @ 195
1x2 @ 215
1x1 @ 225
1x1 @ 235
3x5 @ 200
3x2 @ 210

Deadlifts -
1x5 @ 135 lbs.
1x5 @ 225
1x5 @ 315
5x5 @ 385, felt good, reached goal for this cycle, time to change things up a bit next week. Will bump up to 5x2 @ 395 with some higher rep work like 3x10 @ 315 afterward, giving me a break from as much heavy loading while still being able to increase weight.

Seated strict overhead press -
3x5 @ 160
1x20 @ 100

Reverse hyperextensions -
4x20 @ 70 lbs.

Nothing complicated, will get in to squat on Sunday finally!

Had only an hour to train last night, so couldn't get leg day in until this evening, but completed a quick but quality upper back session instead -

Weighted pull-ups (bodyweight 228 lbs. clothed)
1x3 @ bodyweight
1x3 @ 27.5 lbs. added
3x8 @ 57.5 lbs. added, done as 4-5 reps with no break, then remaining reps as singles with a few breaths between each and toes just barely touching floor for a minor de-load at bottom

Barbell rows -
1x10 @ 245
1x10 @ 250
1x10 @ 255

Wide-grip pull-ups (hands about 3 feet apart, as wide as I can grab and still manage my sets)
3x12 @ bodyweight

Seated row w/ V-handle and blue monster band tied around support pillar -
3x20, weight something like 120-140 lbs at start, 180-200 lbs. at finish of pull

In between the final two exercises, worked in some trapezius stuff without a break to get it all in -

Safety squat bar Hise shrugs -
3x25 @ 325 lbs.

Lat shrugs from a hanging pull-up position, 45 lbs. added weight tied on -
3x25

Just made it out in a few minutes past the hour mark, had to keep rest times short and stay moving.

Squats tonight, starting light again after missing too many sessions, but need to get back on it!

Keep at it VE! Hope you had a good session last night

"Had to move a freezer across our warehouse on Monday with nothing by my body as I couldn't get anything under it to slide it better, so it was 225 lb. man vs. 800 lb. metal box for 45 minutes of shoulder blocking it inch by inch across the floor."

Oh man! You should have filmed this as a Pay Per View event! I would have paid to tune in to watch this!

Thanks, L&G and Robert! It was pretty brutal moving that fridge, but more tiring than anything else.

Unfortunately, after I posted last time, I pulled a few odd muscles around the hip and ribcage area while wrestling an 8' long 170 lb. composite plastic countertop into place for a new packing station, so I lost most of last week while healing up from that as it was pretty painful for about 5 days afterward. Felt better yesterday, got my benching and squatting in for a quick late-night session at midnight -

Squats -
1x5 @ 135 lbs.
1x5 @ 185
10x10 @ 225, just wanted to do high volume at a low weight and test my form with a few different foot positions. All sets easy, but definitely tired after the last one.

Bench -
1x5 @ 135 lbs.
1x5 @ 185
1x3 @ 225
1x2 @ 250
1x1 @ 280
8x5 @ 230
Just not feeling great with benching tonight, definitely on the weak side.

Bodyweight holding tight around 225-226 lbs., still just focusing on eating clean for now, will be looking at changing gears and working to get some quality mass back on before too much longer!

Upper back training last night -

Weighted pull-ups (229 lbs. clothed and no weight attached) -
1x5 @ bodyweight
1x3 @ 45 lbs. added
3x5 @ 82.5 lbs. added, done as singles with 3-5 seconds between each rep, slight toe touch deload at bottom while resting between reps

Barbell rows -
3x8 @ 260 lbs.

Wide grip pull-ups -
3x12 @ bodyweight

Seated V handle row with black Elite FTS monster band, about 170 lbs. tension at start, about 220 lbs. at finish estimated -
3x20

Some trapezius focus to close things out, started with Safety Squat bar Hise shrugs -
1x10 @ 315 lbs.
1x10 @ 365
1x10 @ 405
1x10 @ 455
1x10 @ 500
2x35 @ 315
1x60 @ 225

Followed by 3 circuits of -

Overhead shrugs with 2" diameter axle -
20 reps @ 235 lbs., REALLY wobbly with these tonight, gave me as much core work as anything else!

Band pull-aparts -
20 reps

Lying face down on incline bench @ 30 degrees DB front raises -
20 reps @ 20 lb. DBs

Good strong session tonight, but slight strain on the under-the-rib musculature I had irritated last week, those overhead shrugs got me a bit. Will do those lighter next time until I get better stability, but good nonetheless.

May get in for some light event work tomorrow if I feel up to it, planning on skateboarding Thursday, then it's deadlift/overhead day on Friday!

Had to take most of the week off as my legs were so locked up from the high rep squatting that I could barely move for 3 days afterward. Got in for shoulders and deadlifting work tonight -

10" diameter log press in the power rack, all reps strict, rolled log into the press on each rep -
1x10 @ 70 lb. empty log
1x5 @ 120 lbs.
1x3 @ 160
1x1 @ 170
1x1 @ 180
1x1 @ 190
1x1 @ 195
1x1 @ 200, took 3 tries, kept missing getting it into the right start position but press went well when I finally got it in the right place.
1x8 @ 160
1x7 @ 160
1x6 @ 160, triceps fried at this point

Deadlifts, moved back to doubles again -
1x5 @ 135 lbs.
1x5 @ 225
1x3 @ 315
1x2 @ 365
5x2 @ 405
1x15 @ 315 to rep out a nice set when done, had more in the tank but opted to quit as soon as I'd need to stop and catch my breath.

Seated strict overhead barbell press -
2x12 @ 135 lbs.

Saftey squat bar good mornings to parallel, ass WAY back each rep, glutes/hams to shoot it up with minimal lower back work -
1x20 @ 135 lbs.
1x20 @ 145
1x20 @ 155

Seated barbell press w/ bands for speed reps, about 65 lbs. bottom tension, about 95 lbs. ending tension at lockout -
1x25

That's it for today, may get some upper back work tomorrow if I can fit it in, otherwise Sunday!

Wow! That was some serious volume there!

Nice weight being thrown and pulled around too.

Have a great workout this weekend! Enjoy the changing of the seasons up there.

All the best.

Thanks, Robert! Feeling good training these days, hoping things stay on the right track!

Upper back workout tonight -

Barbell rows -
1x5 @ 135 lbs.
1x5 @ 225
3x6 @ 275
1x15 @ 225, done as 13, catch a few breaths, 2 reps to finish

Safety Squat bar Hise shrugs -
1x15 @ 225 lbs.
1x15 @ 315
4x15 @ 405

Weighted pull-ups -
3x8 w/ 45 lbs. added on

Face down on 45 degree incline bench DB shrugs -
3x25 @ 100 lb. DBs

Seated monster band row, about 150 lbs. at start, about 200 lbs. tension at finish -
3x15, using Swiss handle attachment, changing grips each set

Final work was a circuit of the following for 3 sets -

- Band pull-aparts, 3x20, move to
- 45 degree angled pulldowns using black monster band from Elite FTS and V handle, about 120 lbs. at start, about 150 lbs. tension at finish, 3x20, then move to
- 30 degree incline bench face-down front raises for rear delts, 3x20 @ 20 lb. DBs

Nice fast session, feeling good, looking forward to leg day tomorrow or Tuesday!

Legs and chest tonight, fairly simple plan for the evening -

Alternated sets of squats and benching -

Squats -
1x5 @ 135 lbs.
1x5 @ 225
1x5 @ 275, 280, 285, 290, 295, 300, 305, 310, 315

Flat barbell bench press -
1x5 @ 135 lbs.
1x5 @ 185
10x5 @ 235, last set lost it at 3, racked, rested 10 seconds and finished, got pretty fried at the end

Lying leg curl -
1x20 @ 120 lbs.
2x15 @ 150 lbs.

Horizontal bench press machine w/ 2 green thick bands wrapped around (about 150 lbs. tension at start, about 220 at finish)
3x15, changing grips each set

Did one set of Panora pressdowns using a medium orange band tied over the top of a power rack to finish, 20 reps each arm, called it a night, in and out in 90 minutes exactly including warm-up time.

Rest tomorrow, skateboarding Thursday (if my legs don't do the usual "lock up solid 2 days after squatting"), and deadlifts/overhead pressing on Friday!

Have fun skateboarding, sounds fun. Solid sessions too, digging your strength big guy.

Week going well so far?

Thanks, Mini Forklift! I don't get to skate much these days, but like to get out at least 1-2 times per month when I can. Between running two businesses, lifting, and trying to relax in the rare chances I get, time is pretty short for me most days. It's a different enjoyment that makes me feel 2 decades younger as soon as I do it, so as long as the body holds up, it's my occasional "fountain of youth"!

Week going well, just happy that I finally committed to squatting again after being derailed a few times over the past months with a messed up schedule. Even a few weeks off from squats means I have to start light again, my body almost completely forgets how to stay tight and use good form if I miss a few sessions, so it's a bad idea to skip a squat day for me unless absolutely necessary. Gotta bring those legs back up to match the upper body, a half decade of neglect from the lower back damage really took off a lot of size, we'll see what I can do to get it back Hope you're doing well, and keep up the great training, lots of inspiring stuff you post in your log!

I always read your log, but I don't think I have ever posted in here. Either way I am really impressed with your stats. Best of luck in your training endeavors and elsewhere.