Vegan Bodybuilding & Fitness

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 Post subject: Starting my own journal
PostPosted: Wed May 18, 2005 4:00 pm 
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Rabbit

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 172
Location: Louisville, KY
Goal: 190lbs in body weight
Current: 170lbs

I am not putting up a ton on weight because I am not very strong but will change eventually.

I recently changed my diet to a very clean 4000-4250 calories.

my routine is basically all compound movements at this time. I have thrown in little "extras" to hit different parts of each muscle group. Remember the weights and reps are estimated off a good lift day.

monday
Chest
tricep

Incline bench 160x6 160x6 160x4-5 160x3-4
Flat bench 140x6 140x5-6 140x4-5 140x3-4
Decline bench 185x6 185x5-6 185x4-5 185x3-4
Tricep extentions cable 80x6 80x6 80x5 80x3-4
cable pulldowns 70x6 70x5 70x4-5 70x3-4

Tuesday
Back
Bicep

T-bar inner row 180x6 180x6 180x4-5 180x3-4
pull ups body weight at 8x6x5x3-4
T-bar wide 185x6 185x5 185x3-4 185x3-4
Lat Pull down (as wide as i can grab) 130x6 130x5 130x3-4 130x3-4
Incline dumbell Curl 30x6 30x5 30x3-4 30x3-4
standing bar curls bar plus 45 total 6x5x3-4x3-4

Wednesday

Legs
Squats 185 x6x6x5x3-4
leg press 290 x6x6x3-4x3-4
hamstring curls 80x6 80x6 80x3-4 80x3-4
Calf 1 done on leg press with the 290 weight
Calf 2 standing calf raises 190x6x6x5x5

Thursday
Chest #2
Incline Bench (same weight)
Incline Fly's 40 6x6x3-4x3-4
Decline (same weight)
Skull Crushers bar plus 40
cable bar pull down wide grip 60 6x6x4x2-3

Friday
Back
Bicep
Bent over rows 60 6x6x5x3-4
Shrugs 70 6x6x5x4
Lat Pulldown (same weight)
bar curl over 45 degree pad bar plus 45 6x5x3-4x2-3
Hammer curls 30x6x5x3-4x2-3

sat and sun are rest, core and cardio(if I want to) days.

I will keep you posted as things progress


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 Post subject:
PostPosted: Mon May 23, 2005 2:34 pm 
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Elephant
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Joined: Wed May 04, 2005 3:33 pm
Posts: 2293
Location: Pittsburgh, Pennsylvania
Looks like a nice Bodybuilding routine Bobby. Good luck on the weight gain, excellent that you are getting that many clean calories.

Keep us posted! 8)


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 Post subject:
PostPosted: Thu May 26, 2005 10:44 pm 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21037
Location: Austin, TX
Best of luck man. I'm going to start my own training journal soon as well.

I just finished working 10-11 hours, so I think it might be time for me to sleep. Tomorrow will be a long day, helping Khan move. Khan is the person who does the website design for this website. He's moving up to Astoria soon.

Anyway, best of luck with your training program, I'll add feedback later, I'm too sleepy right now.

Later man

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


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 Post subject: i forgot
PostPosted: Fri May 27, 2005 8:43 am 
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Rabbit

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 172
Location: Louisville, KY
I weigh myself on mondays. Last monday I was 173! I am getting up there! i will update again this monday.

when I started this last these were my measurements, remember I am not very big.

bicep 12"
Chest 37.5"
Waist 31"
Umbilical 31.25"
Hips 38.75"
legs (upper) 21.5"
calf 15"

weight 165
body fat 7.1

on june 8th I get my measurements taken again! we will see what they are.


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