Vegan Bodybuilding & Fitness

And I agree with Jon of course . I know you like the routine and dont want to change it, but I think the least you should do is keep your eyes very open for signs of overtraining.

Yeah, it may seem like a lot, but it's not for me. And it's working wonders! I have yet to be sore, I've put on almost 5 pounds already, and almost everyday someone comments on the changes they see in me. Bill doesn't understand it either: I should be crying in pain from the soreness that should be induced and I shouldn't be able to lift the weights I am able to lift in comparison to my size. It doesn't make any sense to me, either, but I'm not complaining! I tend to get better results when I totally kill the muscle, as opposed to doing a set routine with a certain number of reps/sets/amount of weight.

If I start to feel like I'm overtraining, I'll cut back... but so far, so good!

Back Day!

Chin Assist Supinated-grip: 30(15), Bodyweight (8) (9) (8) (7) (I did most of the reps unassisted! YAY!)

Pull-ups (pronated) [free]: 6 (5 by myself!), 8, 8, 10, 7

EZ-Bar pull-overs [lean back as far as possible, ok to lift hips off bench]: 40(8), 30(8) (8) (7) (8)

T-Bar Row: 45(8) (10), 55(8) (8)

Lat Pull-Down (neutral): 90(8) (6) (6) (6)

Hammer Strenght Iso-Lateral High Row [flare out elbows]: 90 (10) (10) (10) (10) [45# weight plates on each side]

Good AMs [knees slightly bent]: 30 [EZ bar] (12), 45 [Oly-Bar] (6=1/2 way up, 6=full ROM) x3

ABS: Decline Bench Rev Crunches "frog style": 31

NUTRITION:
Cals: 2460
Protein: 128g (20.8%) YAY! Got to 20%!
Fat: 70.5g (25.7%)
Carbs: 328g (53%0
Fiber: 44g

Not as high as yesterday, so i gotta keep at it!

LEGS!!!!

Warm-up: Leg press: 115 (10-regular position), 115(13-toes pointed inward), 285 (13-feet high on sled, shoulder-width), 305 (5, 5-regular)

Smith Machine Squats [feet far forward]: 35#WP each (9-narrow) (9-shoulder width) (10 SW), 45#WP each (8-deep!) (6-deep!) (6-deep!), 50#WP each (6-deep!) (4-deep!)

Straddle Squats. THESE ARE AWESOME!!!!!: 95 (8e) (9, 8) (8e) (10e)

Hack Squats: 65 (8) (9) (8) (9)

Front Squats: 45 (8), 65 (10) (10)

Seated Ham Curl: 85 (10), 90 (10), 95 (9)

ABS: Decline Rev Crunches [frog style]: 31

NUTRITION:
KCals: 2620
Protein: 128g (19.5%)
Fat: 79.5g (27%)
Carbs: 348g (53%)
Fiber: 40g

This was an awesome workout! The focus was strength and power and I used weight that were so heavy that I definitely needed a spotter. I better be sore tmw! :o)

REST DAY
I took Simon for a long walk in the AM and he decided that it would be a great day to go swim in the pond.. that almost made me late to class b/c he got all muddy. Thanks, Simon. LOL.


NUTRITION:
KCals: 2540
Protein: 122g (19%)
Fat: 75.5g (26.7%)
Carbs: 343g (54%)
Fiber: 40g

What's a straddle squat ?
How come you are doing so little hamstring work on leg day, do they have a day of their own ?

Straddle Squats are AMAZING!!! It feels a bit awkward and looks kinda weird, but it works parts of your legs that u didn't know u had!

Use a free-bar (Olympic Bar) with weight plates on both sides. Place the bar on the floor, between your legs. Grab the bar with an underhand (supinated) grip in front of your body with your right hand, and in back of you body with your left. The bar will naturally turn to the right side. Stagger your stance a bit so that your right leg is a bit more forward than your left. Squat for desired reps and switch hand position to work the other leg. You'll also work your arms, shoulders, back, and core with this exercise.... it's amazing!

As for my hams, they were worked as I was doing all my squats, so I did some isolation work for them at the end. My quads need more work than my hams do right now, so I'm putting more emphasis on my quads. I usually split quads and hams, sometimes do them together... it just depends. I agree that I needed to do more ham work, but i was getting tired and spent too much time there as it was... plus, I was getting hungry.... so I skimped on the hams a bit. It's ok tho... I'll kill 'em next time!

Try the straddle squats though... they are awesome!!! I hope I described them well enough!

Shoulders, Calves, Abs

Warm-up: 5#WP Shoulder circumductions (forward 10, backwards 10)

-DB Arnolds: 15 (15), 20 (10), 25 (8) (8)<---spot on 25#

-Seated Lat Raises: 10(8) (8) (10) (10)

-Smith OH Press on SB: 10#each (10), 12.5#each(8), 15#each (10) (10) (spot on 15#)

-Cable Upright Rows: 50(10), 60(10), 70(9), 80(8) <--increased a lot!

-DB Shrugs: 45(13), 50(12), (12)

-Incline Bench Unilateral Lateral Raises: 8(10) (8) (8) (8)

-Seated Calf Raises: 150(8), 130(9) (9) (9)<---increased a lot!

-Standing Calf Raises: 115(18), 135(15) (20), 175(13) (12)

-Decline Bench Reverse Curls: 10(7) (7) (7/no weight 20)

-Decline Bench Sit-ups: 25(8) (10/no weight 28 + ab punches) (no weight 30)

NUTRITION:
Kcals: 2735
Protein: 135.5g (19.8%)
Fat: 85g (27.9%)
Carbs: 357g (52%)
Fiber: 41g

23 sets of shoulder work. You just aren't going to be able to bulk doing that unless you are juicing

I'm not juicing... however, the whatever it is I am doing is working really well!

Biceps and triceps!!!!

Warm-up: 5#WP Shoulder Circumductions (10F, 10B)
30#EZ-Bar curls (20)

EZ Bar Curls: 40(12), 50(swing 8), 40(10), 40(10)

Body Drags: 30EZbar(10) (10), Cable: 40(3)/50(7), 50(8), 50(10)

Olympic Bar Swing Curls: 65(7) (8) (9) (7) (8)

DB Curls: 20 (6) (7), 25 (6), 20 (8) (6)

Skullcrushers: 30EZbar(11), 40EZ(8), DB: 45(8) (4) (6)

Cable Push-downs (elbows flared): 50 (15), 70 (12), 90 (4) (10) (15) <--BIG increase in weight!

Dip Assist Machine (lean forward, arms at sides): 0(8), -20(11) (8) (10)

Back and Chest (no Bill... just me)

Chin-ups [no assistance! Pronated]: 4, 4, 5, 4 (WHOO-HOO!!! I accomplished my goal of 5 unassisted chin-ups already!!!!!!)

Chin Assist [pronated, wide]: -30 (10) (10) (8) (10)

Incline BP: 55 (10) x3
Cable PD: 55 (10) x3

BP: 55 (10) x3
EZ Pull-overs: 30 (10)x3

Decline BP: 65(10)x3
Lat PD [wide, pronated]: 60 (10), 67.5 (10), 75 (8)

Oly Bar Good AMs: 10 x3
Incline Push-ups: 31 x3

CF Machine: 45 (10) x3
Rear Delt Machine: 30 (10), 35 (10) (10)

Roll-outs: 20 x3
Decline Pushups: 12 x3

ABS:
Torso Twist Machine: 40 (31each) x2
Ab bench Reverse frog crunches: 31
Straight-Leg ATWs: 31 each

last entry was a month ago, hope everything is all right.

Hey!
Thanks for the concern! Everything is absolutely great... just been too busy to post any new workouts. I've put on about 10 pounds since my first entry and the weights I'm able to lift increase just about every workout! I can now leg press over 400 pounds for 10 reps. I'm very excited about my progress indeed!