Vegan Bodybuilding & Fitness

Thanks mate, no I've never been on that forum. I probably won't for now as I end up spending a lot of time on the computer, I'm already on a fair bit between this one and the Muscular Development forum... I run the Powerlifting section on that one so that keeps me pretty busy.

Look forward to seeing your bench come up, I'll keep an eye on things

TUESDAY 24th OCTOBER
BODYWEIGHT: 141
TRAINING TIME: 9pm
DURATION: 60mins
WORKOUT COMMENTS: GOOD SESSION BUT FEELING KNACKERED FROM THE TRAINING
WORKOUT: DELOAD
RESTING PULSE RATE: 46
APPETITE: GREAT

PRE WORKOUT NUTRITION: Omelette and avocado (see pic below)

POST WORKOUT NUTRITION: Spicy Mushroom balls, coconut rice and veges (see pic below)

ATG BOX SQUATS
BAR x 10
110 x 8
110 x 8
110 x 8
110 x 8
110 x 8

GM's
88 x 10
110 x 10

LEG EXTENSIONS
88 x 15
88 x 15
88 x 15

LIFEFITNESS SEATED LEG PRESS
121 x 15
165 x 15
209 x 15

TREADMILL
10mins (holding a 10kg plate in each hand)
5.5kph / 2.5 incline

Omh the spicy mushroom balls look sooo good

FRIDAY 26th OCTOBER
BODYWEIGHT: 143
TRAINING TIME: 2pm
DURATION: 50mins
WORKOUT COMMENTS: COOL LITTLE SESSION TODAY
WORKOUT: DELOAD
RESTING PULSE RATE: 45
APPETITE: YUP

PRE WORKOUT NUTRITION: 1 x dozen vege dumplings + pot of Chinese tea (see pic below)

POST WORKOUT NUTRITION: Soy choc protein shake (made with oat milk), 5g micronised creatine + 5g glutamine

PAUSED INC. BENCH
BAR x 10
88 x 8
110 x 8
132 x 8
154 x 7
176 x 6

DL'S
132 x 10
220 x 10
264 x 10
308 x 10

EZ B.BELL CURLS
55 x 12
77 x 12

SUPERSET

INC. D.BELL CURLS
18 x 10
18 x 12

CABLE PULLS USING CHAINS (CROSS BETWEEN A ROW AND A DEADLIFT)
3 x SETS

SATURDAY 27th OCTOBER
BODYWEIGHT: 143
TRAINING TIME: 8.45pm
DURATION: 45mins
WORKOUT COMMENTS: GOOD SESSION TONIGHT
WORKOUT: DELOAD
RESTING PULSE RATE: 48
APPETITE: GREAT

ATG SQUATS (FOCUSING PURELY ON TECHNIQUE)
BAR x 10
88 x 8
132 x 5
132 x 5
132 x 5
132 x 5
132 x 5

PAUSED BENCH
132 x 8
154 x 8
176 x 7
200 x 5
220 x 2

KLOKOV PRESS
BAR x 10
66 x 8

CABLE PUSHDOWNS USING CHAINS
46 x 10
46 x 10

LEG PRESS
2PPS x 10
3PPS x 10
4PPS x 10
5PPS x 10

Notes on the Klokov Press:

With the extra wide grip I found it tough, couldn't use much weight at all as it really exposes your weak points. I think it's harder because wide grip takes out the triceps, pressing from that dead stop is a killer. The dip/mini squat is simply what Klokov does to absorb the heavy weight coming back onto his shoulders.

Why am I incorporating this? Just another bit of variety that works across the whole shoulder girdle and making a weak point into a strength. I know a couple of guys from Eastside that have been using it (both military press 315+) and they've already increased their wide grip pressing strength as well as their overall pressing power; now that I'm benching with a wider grip I thought I may benefit a little from it also.

I looked up that Klokov press (OHP is my favorite lift) and now I'm stoked to try it out. I'm glad you posted a description to get me interested!

Man, looks like you gotta have ridiculous mobility for that Klokov Press, but it does look epic.

Give it a go and see what you think, keen to hear what you think of it


It was pretty tougher, considerably harder than your standard behind-the-head OHP.

SUNDAY 28th OCTOBER
BODYWEIGHT: 143
TRAINING TIME: 9pm
DURATION: 40mins
WORKOUT COMMENTS: NOT GREAT, BUT NOT TOO BAD
WORKOUT: DELOAD
RESTING PULSE RATE: 48
APPETITE: GREAT

CORE WORK
10mins

SPOON PRESS
44 x 12
57 x 10
66 x 8

PAUSED D.BELL PRESS
66 x 6
66 x 8
66 x 10

W.GRIP DIPS
25
25
20

TUESDAY 30th OCTOBER
BODYWEIGHT: 143.5
TRAINING TIME: 9pm
DURATION: 50mins
WORKOUT COMMENTS: RIGHT ON
WORKOUT: MEDIUM
RESTING PULSE RATE: 48
APPETITE: GREAT

ATG RAW SQUATS
BAR x 10
88 x 6
132 x 6
176 x 6
200 x 4
200 x 4

DL's (PERFORMED AS SINGLE REPS)
132 x 12
220 x 6
264 x 6
308 x 6
330 x 3
352 x 2
374 x 1 *flew up, felt really easy*

I will be training my man boobs tonight.

Be sure to wear the proper support garment. Don't want those to flop around while you're lifting...

Haha, lucky for me I have a few tight-fitting T Shirts !!

Have a good couple of sessions to write up, just heading into my final heavy two weeks and then that's about it.

In a nutshell my squats are still shit, bench is okay and I think DL's are not too bad at the moment.