Vegan Bodybuilding & Fitness

It doesn't look to bad to me
Plus you did suboptimal streching

I see the challange to not overtrain though
Maybe it'll help to keep in mind, that if you hurt yourself you'll have to stop training a specific muscle group for quite a while. That'd be even worse!

Much strength for tomorrow

The problem is that i tend to do too much. HST is not about training to muscle failure or even near. It's easy for me to mentally abuse myself into training harder



I like that one


Thanks K-oz
I bet tomorrow will be fine

I ate really well today. Just for the fun of writing it down:

3 apples
100g of oats with raw seeds and black currants
2 bananas
(workout - 200ml apple juice)
PWO shake - 250ml apple juice + 20g pea protein
125g rice + 350g green peas
Builder Bar + peanut butter
500g soy yoghurt
Dinner: 150g edamame soy beans, slice of wholemeal bread with margarine, mashed potatoes, seitan, mushrooms
20g chocolate
8-10 cupcakes
bowl of rice, ~100g (to balance the sugar of the cupcakes ).

That should be over 5000kcal

My knee was bothering me today, it was fine after lifting.
Looking forward to tomorrow's lifting

Mmm, cupcakes! I ate two tonight--pumpkin chocolate chip with cinnamon icing, from Vegan Cupcakes Take Over the World. Tomorrow I think I am going to make Cookies n Cream cupcakes. (We have friends coming over for dinner so we'll have someone to help us eat them.)

But it seems that if we have too many cupcakes (but is there such a thing?), we should send them on to you, Daywalker!

I definitely think there is such a thing as too many cupcakes!
I don't know where it starts, though...
But anyway, when you find out you have too many, send them here


Workout today was quite good.
I wanted to train right away in the morning, but usually that's not a good idea so i waited until afternoon.

Power cleans: 72.5kg 4x4. Felt quite heavy actually.
Squats: 110kg 2x10. Quite easy, except my lower back was tired.
Bench: 85 kg 2x10. Pleased with that. Second set not harder than the first and only set yesterday.
Pullups: 2.5kg 2x10
Log press: 43.5kg 2x10. Nice
Rows, underhand grip: 90kg 2x10.
Deadlift: 135kg 2x10. Hard as expected, but solid.
Dumbell curls: 20kgx10.
Dips: 20kgx10. Much harder than expected, i blame that on the relative high volume prior to the dips.
Thickbar dumbell holds: 45kg 3x20sec each hand. Real hard for the left hand.

Forgot stretching and abs
Had a nice big bowl of rice, peas, broccoli and bean sprouts
Tomorrow rest.

Daywalker, per your training protocol, if you can do 15 reps easily is it prudent to increase the weight even though you will get less than 15 reps?
You mentioned before not to go to failure when performing the full-body routine so I am at a loss as to wether to increase the weight.
Even though I tend to always want to go heavy
Thanks for your help

Keep lifting!!

Prudent?

Harley, i follow the HST system/principles.
The classic cycle is like this:
6 weeks, start with 60% of your maximum weight for 15 reps (yes, that is easy) and increase over 2 weeks until you reach your (former) maximum for 15 reps. At that point it's not possible to increase the weight any more without the sets getting too heavy and close to failure (or reaching it). Muscle failure is a big no-no in HST. So you drop the reps to 10 in order to be able to keep increasing the weights. After another 2 weeks you should reach your (former) maximum weight for 10reps, then you drop to 5 reps and go on for another 2 weeks.
At the end of the six week cycle you should be stronger. You decide which exercises you'll donext cycle and test your 15/10/5rep max weight for those.
www.hypertrophy-specific.com

As a beginner, there is no need to do HST style training, it's quite boring. You can benefit from the principles as well just by lifting 3-4 times per week, full boy workouts, no muscle failure, and gradually increase the weights.
All clarities eliminated?

Can't wait to not be a beginner to also try that system
I like it quite well

But the full boy workout 3-4 times a week sounds very interesting as well

Yea, i can see why you find that interesting
BUT it's only for BOYS, not for girls!

Damn it

Thanks Daywalker I am clear.
I have been lifting consistently for over 10 years so I really do not consider myself a beginner. I do take the summers off, except on rainy days, due to my passion for biking.
My strength along with my weight has really increased on this system.
Thaks again for all your advice, you are the best!

Thanks Harley
Sorry i didn't know you've been lifting for so long, you're certainly no beginner then!
For more detailed info on HST check the website. I don't actually do 100% HST, so don't get confused
Ask anytime if you got more questions about HST or my routine.


Today i woke up with a weird pain in my left foot. I can barely move it and hardly walk:?
It's strange because yesterday i had nothing. I tried some stretches, but it only made things worse. During workout it was okay after warmup, but now it's back. Hope it's gone tomorrow again


Power cleans: 75kg 4x4. It gets easier every set... i failed on the very first rep but then got the groove. Not too heavy, i just need to focus on form.
Squats: 112.5kg 2x10. I expected this to be harder.
Bench: 85 kg 2x10. First set was nice and easy, second set hard. Break was quite short though.
Pullups: 5kg 2x10
Log press: 43.5kg 2x10. Easy
Rows, underhand grip: 92.5kg 2x10. Easy
Deadlift: 137.5kg 2x10. Deads in this rep range are never "easy", but it was ok.
Dumbell curls: 20kgx12.
Dips: 22.5kgx10. Better than 20kg last time:)
Because of my foot i didn'tdo calves today. Instead, i did some stretching and abs

Tomorrow weights go up, even on bench. If 87.5 will be too heavy, i'll just do one set or drop reps on second set.

yeah man that's what happened with my tricep and my back before. Each on separate occasions, they both just went from 100% fine to can't move overnight. They each cleared up in about 5 or 6 days because I'm like wolverine.

Awesome healing skills!
I'm better than Wolverine and you, though My foot was hurting really bad the next day (yesterday) when i got up, but it got better and better and is now completely gone

I picked up Crystal from the airport yesterday and showed her around a little. We have real Scottish weather here at the moment though and stay inside most of the time.
We had lunch together and then i worked out while Crystal took a nap, then we watched Brian and Jonos workout.

Yesterday:

Power cleans: 75kg 4x4.
Squats: 112.5kg 2x10. Little bit harder than monday.
Bench: 87.5 kg x9. Dammit Just had no power, still had tomove on with the weight.
Pullups: 7.5kg 2x10. Easy
Log press: 46kg 10, 5. It was quite easy, but on the second set i pulled a muscle in my spine I had similar injuries before, they always happen in a pressing movement and in my upper spine, it's because of my scoliosis. I still can'tmove, i hope it'll be better tomorrow (for workout ).
Rows, underhand grip: 95kg 2x10. Easy
Deadlift: 140kg x10. Did only one set because of the injury, and it was heavy enough, didn't want to wear myself out too much.
Dumbell curls: 20kgx12.
Dips: 25kgx10.
Thickbar dumbell holds: 45kg 2x15sec each hand. Dammit 40kg x30sec each hand.

Today rest day. Have to defy the Scottish weather now and walk to the coop to buy some food.

Didn't post for a few days because the EVSC team was up in the highlands

I skipped my training on thursday, due to the pulled muscle in my back and a general feeling of tiredness and overtraining.
Prooved to be a good idea, cos the training on friday way really good

Power cleans: 77.5kg 4x4.
Squats: 115kg 2x10. Easy
Bench: 87.5 kg x 10, 9. Not 2x10, but then, much better than tuesdayandthe first set was easy
Pullups: 10kg 2x10. Easy.
Log press: 46kg x10, 8. Harder than i thought, and my back started hurting again. Wasn't wise to do the exercise again.
Rows, underhand grip: 97.5kg 2x10. Easy.
Deadlift: 142.5kg x10. Hard, but much easier than 140 last time.
Dumbell curls: 22.5kgx10.
Dips: 27.5kg x10.
One leg calf raises: 32.5kg x 12, 10.

Really pleased

Did some nice rock climbing and short hiking on the weekend. Just came home now, next workout tomorrow.

Good night!

Here are some pics from the weekend trip:

Crew on bridge:


Scenery:


Me and more scenery:


Even more scenery:


Game of scrabble in the cottage:


Jono and Daywalker, mountain conquerors


Dishwasher accident:





I tried this sentence as verbal support today for Crystal, for some reason it didn't have the desired effect

Anyway... workout!

Power cleans: 80kg 4x3. Heavy!
Squats: 117.5kg x10. Heavy but easy.
Bench: 90kg x 8.
Pullups: 12.5kg x10.
Log press: 48.5kg x10. Had to tilt my head to avoid back pain, but was ok.
Rows, underhand grip: 100kg x10. Easy.
Deadlift: 145kg x10. Hard.
Dumbell curls: 23kgx10.
Dips: 30kg x9.
One leg calf raises: 35kg x 12.
Donkey calf raises: 8 each leg, 24 on both legs, stretch at bottom.

Need calories now