Vegan Bodybuilding & Fitness

3-2-12 50 Minutes
3 mile jog, 40 min
3x Ab and 3x oblique planks 30-45 sec 10 min

My hand feels great today. Just goes to show you what happens when you take care of your body. Heals quick. I took it very slow on my jog and will only be jogging 1x a week. Now we have:

A
B
C
Rest
A
Cardio - Light Abs
C
Rest

Repeat. I was functioning on this well for a LONG time. I just swapped a cardio day with a leg day.

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Live cautiously to make it safely to death

3-3-13 1hr 30 min
DB deadlifts 176 x5x5x5x5 > 181
DB shoulder press 146 fail 141 x5x5 / 136 x5x5 > 141
DB rows 156 5x5x5x5 > 161
Weighted pullups +50 x5x5x5x5 > 52.5
DB shoulder side raises 33x20 / 45.5x15 / 63x10 > 35.5 / 48 / 63Hold
DB shrugs 171 12x12x12 > 176
Pullups to failure (30 managed)

I am stuck on shoulders, and accumulating sore spots and mild injuries. Might be time for a week off. I also did manual labor for 3hrs today. Fun. I feel like a million bucks though.

_________________
Live cautiously to make it safely to death

Rest day today. Worked out in the park for 3hrs doing more manual labor.

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Live cautiously to make it safely to death

3-5-13 1hr 45 Min
DB chest press 151x8 146x10 141x12 > 156/151/146
Weighted dips + 47.5 x12x12x12 > +50
Hammer chinups +55x8 +40x10 +30x12 > Hold
Tricep kickbacks 30.5x20 53x15 63x10 > Drop, reverse pyramid 53 / 43 / 33
Bicep curls 28x20 38x15 48x10 > Hold Reverse pyramid
Chinups and decline pushups to failure

_________________
Live cautiously to make it safely to death

3-6-13 1hr 15 min
1 Leg squats 106 x5x5x5x5 > 111
Lunges 151 x16x16x16 > Hold
Calf raises 151 x20x20x20
Ab rollers 20 x15x15 > 22.5
Hanging abs 20 x15x15 > Hold
Oblique crunches 63 x12x12x12 > 65.5

_________________
Live cautiously to make it safely to death

3-7-13 1hr 15min
DB deadlifts 161x8 146x10 131x12 > 166/151/136
DB shoulder press 141x8 126x10 111x12 > 146/131/116
DB rows 146x8 131x10 126x12 > 151/136/131
Weighted pullups 45x8 25x10 15x12 > 47.5/27.5/17.5
DB Shrugs 171x12x12x12
DB shoulder side raises 63x10 45.5x15 33x20 > Hold63/48/35.5
Pullups to failure (35 total)

I'm on a rest week now. Going to sit on my fucking ass and eat. (:

_________________
Live cautiously to make it safely to death

hey buddy, hows your rest week been? feeling strong as an ox now i bet?

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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

Hey man, I'm feeling really good but I have the 'haven'tfuckingliftedforaweekitis' So I floundered on everything until my muscles jump back into the game. How are things on your end man? How is the weather?

3-15-13 1hr 20min
DB chest press 176 x5x4x1 171 x4x4 > 176
Weighted hammer chinups +62.5 x5x5x5x5 > +65
Weighted dips +60 x8x8x8 > 62.5
Tricep kickbacks 53x10 43x15 33x20 > 55.5/45.5/35.5
Bicep curls 48 x10 38 x15 28 x20 > Hold through
Chinups and decline pushups to failure

Feeling really strong even though I have the back to weightlifting blues. Been walking fasted every day or other day depending on my schedule. high impact cardio is sparse and damaging. Despite this and stuffing my face over my rest week I have gotten leaner...

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Live cautiously to make it safely to death

haha, it usually takes a workout or 2 to get back into the swing of things doesnt it mate, weathers crap here so im hibernating for a bit i agree with you on the cardio, low intensity and fasted is the way to go! glad to hear things are going well!

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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

3-16-13 1hr 5 min
Squats 131 x8 116 x10 106 x12 > 141/126/116
Lunges 121 x12x12x12 > 125
Calf raises 151 x20x20x20 > 156
Ab rollers +22.5 x15x15 > +25 Hanging abs +20 x15x12 > Hold
Oblique crunches 65.5 x12x12x12 > 68

I absolutely fucking obliterated my quads. I can barely walk. A good day, all in all. Did a bit of fasted manual labor this AM, raking and such; for my cardio

_________________
Live cautiously to make it safely to death

Good work, I hope you get some good DOMS in your quads. Sounds like you might ?!

Good work on the ab training as well, sometimes after a hard workout it's tough to stay around to do it.

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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

A lot of guys are hellbent for mercy on doing their abs, biceps and triceps. I have to force myself to do them at the end of my workouts which is where I put them because I just don't see them as terribly important.

Mini Forklift, what do you think about twice a week training for each muscle group?

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Live cautiously to make it safely to death

I really wish I would learn from my mistakes, but apparently I am a gigantic fucking idiot who is obsessive compulsive about weightlifting and who over thinks everything. I thought I might have been fighting off a flare up, or may have had a cold; But no, I am horrifically over trained. Depression, sleeping 9+hours a night was not cutting it, was feeling really weak. Yep, you're a dumbass. So I took yesterday off, and I 'll take today off, and maybe tomorrow. Some personal bullet points if I ever do this shit again, which I hope I won't and have learned from my fuck ups and need to read back.

-You cannot expect to lift 5x a week doing a full body routine for 1+hrs and not totally cook your CNS; You shouldn't even be doing a 5 day split.
-You do not function on high volume and should not touch anything over 25 reps for compounds and 30 for isolations and jam pack your days with more than 1-2 movements for compounds and 2-3 for isolation+accessories.
-You really shouldn't be lifting for more than an hour and some change per session.
-More is not always better and more rest is more valuable than more lifting; you should be lifting a maximum of 15-17 times a month with 17 being your absolute top end.
-Please stop fucking around with your routine except for minor tweaks and stick with what was working back through September to January.

Yeah so, someone slap me.

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Live cautiously to make it safely to death

try some of mike mentzers routines, there a refreshing break from usual ones and the emphasis is on recovery, even if you dont follow it to a "t" his ideas can help to make a routine yourself.......no slaps needed pal!

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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

I checked out a few of his routines and the volume on those exercises/sets would fucking obliterate me. My nervous system seems to spaz out and shut me down when I train with over 25 total reps for an exercise, for 2 maybe 3 maximum exercises per session on compounds and 30 reps max on 1 or 2 exercises for isolations. It would explain why I functioned so well on 4x5 or 3x8.

I actually feel pretty good today. I don't feel drawn out and weak.

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Live cautiously to make it safely to death