Vegan Bodybuilding & Fitness

I promise it's not a smith ahha been warned off of that a long time ago, some guy at our gym claimed it totally screwed up his back, this machine has pads for your shoulders/back and you can either put your feet on the ground like a regular squat or have them sort of at an angle. Was reccomended to me when I didn't have a spotter as it has a mechanism that would save me from being totally crushed if I messed up I'll get a pic on Monday

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... oh and feel free to send me a friend request on Facebook. I tried to open you link but it won't let me.

If you search Mini Forklift I should come up.

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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

I'm not sure dude, put it up last year think I used a photo hosting site like photobucket

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viewtopic.php?f=24&t=29098
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Yeah get a pic, not sure what that could. I'm thinking it could maybe some sort of cambered squat?..

_________________
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

yeah I'm not sure, I knows there's a couple one of them is for hack squats and the one I use is for standard squatting its a lot smaller than that one in the pic

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viewtopic.php?f=24&t=29098
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Couple of things.. firstly I've decided to try out stronglifts 5x5 and misread inverted rows for barbell rows so ignore the barbell rows below.. secondly I'm very pissed off! obnoxious guy that runs the gym came up to me and basically had a go at me about the programme and said "don't bother if you aren't going to be a powerlifter" and "don't do deadlifts same day as the squats" (which is part of next workouts plan) worst part is that he interupted me half way through squats and didn't shut up for 10 mins or so.. may invest in a power rack and workout from home :/
anyway heres my stronglifts 5x5 so far, I started fairly light barely felt anything on bench ahha

Monday 15/10/12
Bench
40 Kg x5 x5 x5 x5 x5

Squat
60 Kg x5 x5 x5 x5 x5

barbell rows
30 Kg x5 x5 x5 x5 x5

Couldn't do dips because some bellend decided he would stay on the dip station and chat for twenty fucking minutes.. foul mood :/
ps sorry mini didnt take a pic of the squat machine but if you google it its the first one on google images pretty much!

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Haha, cheers for the heads up on the squat machine... and you potentially could have looked like a bit of a knob by taking a photo of an empty squat reck.

Damn, the guy that runs the gym sounds like a twat. If I had someone talk to me like that I'd tell him not to stress out as this would be my last workout there.

_________________
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

Hey mini, the gyms free to use so he clearly doesn't give a shit whether or not I go back :/ Gonna join the gym up the road from me next year, £30 a month and you get to use the pool

So I've been rethinking my plan completely and to be honest I don't want to follow stronglifts, not that I don't think it looks great but because my goals are constantly changing.
what I'm going for now is higher reps 8-10 with 3 or 4 sets,
I'm sticking to the main lifts and basing other exercises and isolation around them whilst trying not to clash certain exercises for example
Monday deadlift,pullup plus back stuff. Wednesday squat, military press plus leg and chest stuff, friday Deadlift or pullups, bench and back and chest stuff etc and just mix it up where I see fit!
anywhooooo here's yesterdays workout

Wednesday 17/10/12 Bodyweight 77Kg (yeaaaaahhhh)

chinups x7 x6 x5 x3 tried to force another rep but felt like I would die..

overhead press with dumbbells (the weight is for each dumbbell)
15Kg x 8
17.5Kg x 8
20Kg x 7
17.5Kg x 8 (once I get the 20Kgs to 8 reps I'll add some weight to my last set)

side raises with dumbbells
10Kg x 8
10kg x 8
12.5Kg x 8
drop sets down to 2.5Kg ooooouuuuuccccchhhhh

lat pull down machine (was supposed to use it straight after pullups but some guy was on it for like 20 minutes..
3 sets cant remember the weight
x8 x8 x9

then some bicep isolation because I felt like it ahha

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Friday 19/10/12 Bodyweight 77Kg

Had to workout from home today so thought it would be a good opportunity to try some things I don't normally do to get my technique perfect..well.. better at least

Deadifts: I've never really done them properly so went for a light/ish weight (around 20-35 Kg) and went for high reps, I video'd this to watch my form and I think I have it sorted so I'll go heavy on Wednesday!
x12
x12
x10
x10
x10

Dips (weighted):
0 Kg x 10 reps
10 Kg x 10 reps
15 Kg x 10 reps
15 Kg x 10 reps (I physically couldn't fit any more weights into my backpack)

Wide grip push ups:
x 10 reps
+10 Kg x 10 reps
+15 Kg x 10 reps
+15 Kg x 10 reps
knuckle push ups:
x 25 reps (triceps were fried at this point so I stopped)

Didn't feel like I accomplished much today but it was better than nothing, It's been pissing down with rain all morning and it being my day off I decided not to bother wandering to the gym (wish I had though) ho hum

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Saturday 20/10/12
Just got back from work and was full of energy so thought I'd blast a few sets of conventional pull ups as I'm always doing chins with a hammer grip at the gym
Found this very difficult
x6
x5
x3 (and a half haha)

switched to chin ups
x6
x4

Abs for a few sets, crunches, weighted crunches, leg raises etc (:
This got me through it v
http://www.youtube.com/watch?NR=1&v=EbM ... =endscreen

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viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove

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viewtopic.php?f=24&t=29098
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So I spent most of my day at college reading over ryans (vegan essentials) gregs (tallcanz) and mini fl's training logs and got stoked about the idea of powerlifting so I'm back on 5x5

anyone know decent brands for grippers? my grip is shite! :/

Monday 22/10/12 Bodyweight 77 Kg

Squat (safety bar)
Empty bar (25Kg) x 5
55 Kg x 5
75 Kg x 5
85 Kg x 5
90 Kg x 5
Need to get a bit lower next time, was gonna push for another set but trying to be a bit patient with my progression

Bench (had to use hammer strength machine which I personally find a lot harder :/)
empty x 10
20 Kg x 5
40 Kg x 5
50 Kg x 5
60 Kg x 5
65 Kg x 5

dips x10 x8 x8
knuckle pushups x20
then I died..

deadlifting and pullups on wednesday!

ps thanks for the inspiration dudes!

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viewtopic.php?f=24&t=29098
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Looking good bro ~ food looks awesome too !!

Video the heavy deads if you can, always good to get some critique as others often spot things that we miss ourselves. Hope your week is off to a good start mate MF.

_________________
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

cheers bud, I'll get someone to video on their phone and get it on here ahha,
I'm not gonna go super heavy, then again it would be nice to know my one rep max.. I'll see how my lower back feels tomorrow ahha

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viewtopic.php?f=24&t=29098
http://www.facebook.com/ross.d.cosgrove