Vegan Bodybuilding & Fitness

I've been lazy in working out for over a month, time to get at it again.
This time around more compound exercises and less isolated.
I will also be adding squats and deadlifts. I rarely did them before.

I'm still using the same bench at home, no gym membership yet.
As always, advice is appreciated.



Three day rotation with rest days randomly thrown in.

Push Day : Chest, Shoulders, Triceps
BB Bench Press
BB Incline Bench Press
BB Decline Bench Press
DB Fly

BB Military Press
DB Front Raise
DB Lateral Raise
DB Rear Deltoid Row

BB Tricep Extension
DB Tricep Kickback


Pull Day : Arms, Back
Pulldown
BB Shrug

Deadlift

BB Preacher Curl
DB Hammer Curl

Gripper Exercises
BB Wrist Curl
BB Reverse Curl

Seated Cable Row
DB Bent Over Row

Lower Body : Legs, Abs, Waist
BB Squat
Single Leg Calf Raise

Crunch
DB Side Bend

Saturday : Dec 9
A very weak push day workout, I only did bench press.
But I did go for a nice hike on my favorite trail

Sunday : Dec 10 - Pull Day
Pull downs 140# x 10,10,10
BB shrugs 135# x 10,10,10
Deadlift 70# x 10,10,10 (I know very light weight)
DB Hammer curls 2x30# x 10,10,10
BB Preacher curls 70# x 10,10,10
Gripper

Monday : Dec 11
I was going to use today as a rest day.
But I just started squatting last week and really wanted to squat again.

60 reps with just the 45# bar. This workout wasn't to failure.
My first squat workout was 52 reps and bigtime failure.
My goal is 100 reps.
Then I'll start adding weight and do fewer reps
Working my way down to where I can only do 50 reps

I don't have a squat rack so have no way of safely doing heavy weights.

Wednesday : Dec 13 - Push Day
I overslept and didn't have much time this morning
Today I rotated through each exercise with almost no rest.
It shows as my reps kept dropping

Warmup on Bench Press: 40#x10, 80#x10, 135#x10
BB Bench Press: 185# x8
BB Military Press: 70# 10
BB Tricep Ext: 70# 6

BB Bench Press: 185# x6
BB Military Press: 70# x9
BB Tricep Ext: 70# x5

BB Bench Press: 185# x5
BB Military Press: 70# x7
BB Tricep Ext: 70# x4

I haven't done military presses or tricep extensions in quite a while
I'm amazed at how quickly you lose strenght when you don't work out.

Thursday, Dec 14 - Pull Day

DB Hammer curls 2x30# x 10,10,10
BB Preacher curls 70# x 10,7,7
Pull downs 130# x 10,10,10
*BB shrugs 155# x 10,10,10
*Deadlift 120# x 10,10,10
Next time I will add cable rows.

*More weight than last workout.

Friday, Dec 15 - Off Day
I was still a little sore from exercises that I haven't done in a while.

Saturday, Dec 16 - Push Day and Lower Body Day

BB Bench Press 185# x8,6,5
BB Military Press 70# x10,10,10
BB Tricep Extension 70# x10,8,6

Crunch 0# x10,10,10
DB Side Bend 40# x10,10,10

No leg workout this morning, I'm going to climb my hill
Squats tonight, going for 70 reps

Now that I'm doing Military Presses and Triceps again, my bench is dropping.
I suppose that's a good thing, working the supporting muscles a little harder.
My benching did hit a flat spot a while ago.
Eventually this should help my bench numbers.

Saturday Night, Dec 16th - squat
I got 70 reps tonight. Using only the bar as weight - 45#
The last 2 were tough, probably didn't have many left in me.

Next time I'll go for 80 reps. Tuesday or Wednesday night.
My goal is still 100 reps with just the bar.

Sunday, Dec 17 - Pull Day

Pull Downs: 130# x10,10,10
DB Hammer Curl: 2x30# x10,10,10
BB Bicep Curl: 70# x10,10,10
Deadlift: 120# x10,10,10
*BB Shrug: 165# x10,10,10

*More weight than last workout.

Wednesday, Dec 20 - Push Day

BB Bench Press 185# x7,6,6
BB Military Press 70# x10,10,10
BB Tricep Extensions 70# x8,6,7

Very weak day for triceps, next time I'll do triceps before military press.
About the same for the others

Wednesday Evening, Dec 20
I started to squat tonight.
I found out my legs were sore and didn't know it until I squated.
I did ten squats and figured I needed more time to recover.
So I'll try them Friday night.
Going for 80 reps with just the 45# bar.

Thursday, Dec 21
Stayed up late Wednesday night so I took today as a rest day.

Yo, you got any progress pictures?

I don't have any progress pictures yet.
I can see and feel a little improvement, but nothing major.

Saturday, Dec 23 - Pull Day
DB Hammer Curls 2x30# x10,10,10
Pull Downs 130# x10,10,10
BB Preacher Curls 70# x10,10,10
Shrugs 165# x15,12,12
Deadlift 110# x10,10,10

Saturday Evening, Dec 23

Squat Night.
My goal tonight was 80 reps with just the 45 pound bar on my shoulders.
I made it all the way to 100
Now I can start adding weight to the bar.

Sunday, Dec 24 - Push Day

Bench Press: 185# x6
Tricep Ext: 70# x8
Military Press: 70# x15

Very weak Bench again today.
My bench has been getting worse lately.
Maybe last night's 100 rep squat has something to do with it.
Anyway, I'll try it again when I get from Mom's for Christmas.

Wednesday, Dec 27 - Push Day

* Bench Press: 175# x9,7,5
Tricep Ext: 70# x9,8,8
Military Press: 70# x12,12,16

*I used less weight today than last time
Not happy with my regression on the bench.
I am happy that the other 2 are improving.
Stronger triceps and shoulders can only help the bench.
Gotta start using more weight on the Military Press.