Vegan Bodybuilding & Fitness

I hadn't trained a proper strict military press before starting Jim Wendler's 5/3/1 I would use dumbbell which, looking back was stupid. SO I programmed that lift pretty light as to build it up slowly. Next week it's 52.5kg on my heaviest set. I can press heavy with dumbbells, seated. My press is extremely strict but it is a lift that I've only been doing for 5 months. Hardly any carry over from dumbbell pressing at all, last time I did them I think I had 36kg in each hand for 3x12. So could of gone heavier no doubt. I got 7 out the other week on 50kg while holding back, hoping the boring but big sets also bring me up to speed.

http://www.youtube.com/watch?v=SAXPJ3PfdyY

Yes I do 50 pull/chins twice a week but mainly wide & hammer grips, my upper back/lats are strong.

My program is strength, so It's all based off percentages that are certain set/rep ranges.

http://www.t-nation.com/free_online_art ... e_strength

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"Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler

OHP: 115lbs 6, 6, 5, 4, 3
Incline BB bench: 115lbs 10, 10, 10, 10
Seated dumbbell press: 40lbs 8, 8, 8, 7
Dips: 25lbs 8, 8, 8, 7

standing db press: 40lb dumbbells 10, 10, 10, 6
Incline bb press: 135lbs 4x8
Dips: 25lbs 4x9

Pullups: 4 sets perfect form
Barbell rows: 95lbs 4x10 (starting light because I'm using different form)
Barbell curls: 4 sets wide grip 80lbs on the highest set
Incline dumbbell curls: 4 sets 25lb dumbbells
Chin ups: 4 sets

Yesterday's workout was a tough one. I hit shoulders and back.

First I did standing dumbbell shoulder press.
55lb dumbbells for 5 sets of 5


Then I did deadlifts with double overhand grip

135x5, 185x5, 225x5, 250x5

The grip is the toughest part, but it's worth it...my forearms are killin' me!

Yesterday's workout:

Standing dumbbell shoulder press: 60x2, 50x5, 50x5
Barbell squat: 185x5, 185x5
Barbell clean and push press: 115x5, 115x5

Nice, you jumped on here and already competitive. What about your diet? What are you eating that is helping you reach your fitness goals? Supplements too?

-Dylan

I eat about 2000 calories a day. I don't eat much. I get between 70 and 100 grams of protein. I make a protein shake every morning with brown rice protein powder and pea protein powder and some fruit and soy or almond milk. Nothing fancy! Pressed 70lbs one arm overhead yesterday! I wouldn't say I'm competitive exactly, there are some bigger and stronger guys on here, but for weighing only 150 I'd say I'm fairly strong

Standing 1 arm dumbbell press: 40x5, 50x5, 60x5, 60x5
Picking up 2 100lb dumbbells from the floor and shrugging: 4x5
1 arm 1 sided standing barbell press: 45lbs x 10, 70lbs x 10, 90lbs x 5

Pretty good pressing workout. Shoulders feel much better since I stopped bench pressing and did all my lifts standing instead of seated or laying down! =)

I mean competitive attitude wise, good stuff. Yeah for your size your workouts are impressive. Keep doing what you're doing.

Yesterday's workout:

T bar rows: 50x10, 75x10, 100x10, 125x5
Dumbbell shrugs: 100lb dumbbells x6, x6, x4
Pull ups: w/25lb plate x8, x8, x7
Dumbbell curls: 40lb dumbbells 40x7, x7

Tuesday's workout:

Standing 1 arm dumbbell press: 60lbs - 3x7

Clean and press: 125lbs - 3x5

Dips: Bodyweight 4x12



Yesterday's workout:

Deadlift: 255lbs - 5x2

Dumbbell curls: 40lbs - 4x7

Chin ups: 10, 10, 8, 2, 8, 2

You haven't posted for a while, still keeping up with the workouts?

Yeah I'm keeping up with the workouts. Taking a lot of classes this semester, so I'm not exactly in the greatest shape of my life.

Standing 1 arm dumbbell press - 60lbs 3x5
Standing BB strict press: 100lbs 3x9
Deep BB Squat - 135lbs 3x12
Bodyweight Dips - 4x12

Just really trying to maintain lately... I'm trying hard to improve on my 1 arm DB presses. I'd like to be pressing the 70s by summer... still a long way off from that

Here's a current picture

awesome lats mgabs!

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"iam the strongest one! iam the viking!" - jon pall sigmarsson
“The greatness of a nation and its moral progress can be judged by the way its animals are treated.” - Gandhi