Vegan Bodybuilding & Fitness

December 3, 2012.
Squat
Barx6
135x5
185x5
225x3
255x5
275x3
295x2
295x2
295x3
I wasn't happy with the depth on my doubles so I took a 5 minute rest and pulled a triple to at least parallel.
Drop set,
295x1, 285x1, 275x1, 265x2, 255x2, 245x3, 235x4, 225x3, 215x4

Front Squats
135x5
185x5
Cut it short due to a time constraint.

Leg Press
Plates per leg x reps
4x10
5x10
5x8
5x8

Standing calf raises
280x15
360x10
360x10
Went lighter and got some greater extension.

Leg Extension.
160x10
185x10
180x10
165x8

Max week starting Tomorrow or Thursday. Also looks like I'll be getting some lifting shoes come Christmas which is awesome.

Military Press
December 5, 2012
Barx5
95x5
155x5
135x3
155x3
165x1 PB
Drop set from 155-115

Supersetted with wide grip chins
12, 10, 8, 12

Shrugs
135x10
225x10
275x5
225x10
DB shrugs
55x10
75x10

Lat raises
10 and 15x10x3

EZ curls
Bar+50x10
bar+60x10
bar+60x8
bar+60x8

DB shoulder press
45x10
55x10
55x8
45x10

Weighed in at just under 175 today.

December 6, 2012.
Bench
barx8
95x5
115x5
135x5
185x5
205x3
225x2
235x1 PB

DB bench
50x10
55x10
60x10 PB

Bodybuilding circuit
I did this superset with db curls, with slow extensions with pull ups with my friend who is a body builder. 4 sets, it was nuts. My arms were dead.

After hitting 235 on the bench, I've joined the 1000 lb club, which is awesome news for my total. It just shows that hard work and consistency pay off.

that's awesome man great work out of curiosity I converted my lifts into lbs and my total is only 692lb haha
At the rate you're going you are gonna totally kill it at your meet next year!

_________________


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

Thanks man. 692 is still a solid total. I always used my past totals to motivate me when I had a tough week. I tore a tendon in my foot this past summer and it took my squat down 80 pounds. Building my squat up has been the most rewarding experiences of my life. Its like building a wall that's broken, from the foundation. Its exactly what you're doing when you go the gym. Breaking yourself down and making a stronger foundation for success. There is no doubt in my mind that you will hit a 1000 total, because I was at the same place you were, and now I'm here.

That's pretty inspiring mate yeah I'll get there eventually, luckily I haven't suffered an injury yet ahha but that's an inevitability eh

_________________


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

Deadlift training ended with me failing on a 455 max pull and straining something in my back. I had a sharp pain when the weight got to my knees and I dropped the bar. Went to stand up and felt it again. A second later it felt alright and I was walking without pain. I decided that it would be better for me to get home and ice my back and get through the workout. Feels okay right now, slightly stiff as per usual heavy DL day but as for now, I'm taking it mighty easy.

Squats December 9, 2012
Barx5
135x5
185x5
225x5
255x3
275x3
295x3
315x1 Had a spotter, he had fingertips when I slowed down at half way up. I was pissed.
295x1, 285x1, 275x2, 265x2, 255x3, 245x2, 235x2, 225x4, 205x2, 195x3.

Front squats
135x5
155x5
175x5
185x3
205x3
Just wanted to get these in there, slow and form checks.

Leg Press
plates per legx reps
4x10
4.5x10
5x8
5x8

Leg extension
150x10
150x10
165x10
165x10

Standing calf raises
320x12
400x10
400x10
400x10

Yeah, I've had issues with spotters as well. I've gotten in the habit of telling my spotters not to help unless the bar starts going down when it's not supposed to and I'm going to get crushed.

_________________
--
My strength log

It gets me every time. I thought telling him that this was a 1RM would be alright and he'd just follow me up and down. I was bummed, but I guess it happens. I'll be telling the next spotter to just let me hit the safety bars.

December 14, 2012.
MP
Barx5
95x5
115x5
135x5
135x5
Drop Set
135-115 x 12 reps

Superset with Wide grip chins
12, 10, 8, 10

Shrugs
225x12
275x12
305x10
305x10

DB Shoulder press
40x10
55x10
55x8
55x8

EZ curl
Bar+50x10
Bar+50x10
Bar+60x10
Bar+50x10

Weighed in at 172 today. Which means that my calorie reduction is starting to take effect. Definitely seeing some more vascularity, and I haven't noticed any losses in strength.

Sounds good, funnily enough I always got stronger as my bodyfat and bodyweight decreased.
PM me your email address, I'll send 'The Cube Method' through to you. My programme is fairly similar, probably just even more simplified haha.

_________________
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

You've got mail.

_________________
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

You're the best man. Thanks a ton.