Vegan Bodybuilding & Fitness

Legs
Barbell Squat Warm-up 10x40(18.1kg)x1, 6x90(40.8kg)x3 -back still not right on these. I actually feel I might be able to bump this, but not until I get my back strong enough I guess.
Sumo Leg Dead Lift Warm-up 10x15(6.8kg), 6x75(34kg)x3 -this was actually my last exercise. A small cooler blew over from the top of my freezer (gusty today), since my instinct was to duck and get the heck out of the way of the falling object, I went right on the final rep and felt something pull in my lower back. First thought, "Son of a Bit**!!!!"

Shoulders
Rear Delt Row Warm-up 10x12(5.4kg)x1, 6x20(9.1kg)x3, 6x25(11.3kg)x2 -felt really good bumped the weight
Front Raise 10x15(6.8kg)x2 -ummmm ouch, ouch ouch!

Triceps
Tricep Rope Pull Overs 10x20(9.1kg)x1, 6x30(13.6kg)x3 -new exercise for me. A bit of a hard time keeping my feet planted and not getting knocked off balance or leaning too far forward. I'll get the hang of it though I'm sure.
Bench Dips (feet elevated) Warm-up 10xBWx2 -I actually love these! Nice burn.
stretching

The Good: New weight on the rear delt row!
The Bad: squat still a problem
The Ugly: Damn gust of Wind!

Pulled back from yesterday did play a part in today's workout. So, I was disappointed in it, but more of an aggravation then anything else. I am way behind at work, and just trying to keep my head above water, but mostly fighting with vendors to deliver on time. Won't complain the busier I am the more $ I can put away for the slow times.

Finally scheduled an annual physical with the Doc, god I hate docs. But had to be done or they won't refill thyroid meds. I had him run a full blood panel, figured why not, since I'm already there with a needle sticking out of my arm

Had to schedule the carpet shampooers to run through, I knocked a dark beer over a few days ago, and it simply isn't going to come up via conventional means.

And finally.....I scheduled to have my navel pierced. Yes, I am going to go ahead with it....oh joy

Back
Closed Grip Lat Pull-down Warm-up 10x65lbs(29.5kg)x1, 6x80lbs(36.3kg)x3
Bent Over Barbell Rows 6x35lbs(15.9kg)x2, 6X45(20.4kg)X1 –felt good bumped the weight
Biceps
Concentration Curls 6x15lbs(6.8kg)x3
Forearms
Reverse Barbell Curls 12x15lbs(6.8kg)x1, 6x25lbs(11.3kgs)x2 –weight was too light, bumped it here as well
Hams
Straight Leg Dead Lifts Warm-up 10x15lbs(6.8kg)x1, 6x75lbs(34kg)x3
Lying Leg Curls 6x35lbs(15.9kg)x3
Calves
Seated Calf Raises Warm-up 12x25lbs(11.3kg)x1, 12x50lbs(22.7kg)x2
Abs
2 sets 25 decline crunches
stretching

Eating is still clean

The Good: Fairly good workout this eve, bumped some weights again
The Bad: Having to call a shampooer to come in
The Ugly: Being forced to pay the Doc $85 just for a visit when I am NOT SICK!!!!

42min interval training on tread....woohoo! Had to actually stop myself not to over do, but my intervals are getting more intensive. Very cool to see it coming along.

My Day:
The Good: getting caught up at work finally
The Bad: getting caught up at work, scares me because I think things may slow down....thus drop in the beer fund.
The Ugly: US Customs still has one of my stocking shipments from Turkey....release it already!!

Rest Day was yesterday.

Really quick today, Had to work all day since my shipment was released from Customs last evening. And, I'm late to get ready for a dinner date.

Shoulders (weakest body part):
Seated Dumbbell Press Warm-up 10x12lb (5.4kg) x1, 6x20lb (9kg) x 3
Lateral Raises 10x15lb (6.8kg)x 2
Triceps:
Skull Crushers Warm-up 10x15lb(6.8kg)x1, 6x35lb(15.9kg)x3 Using a tip from someone, I was able to roll the bar into position when I rolled back on the bench. Much easier!
Tricep Push Downs 10x50lb(22.7kg)x2
Legs:
Leg Extensions Warm-up 12x50lb(22.7kg)x1, 8x85lb(38.5kg)x1, 8x100lb(45.4kg)x2, 6x110lbs (49.9kg)x1 nice, PB on last set
Seated Calf Raises 12x50lb(22.7kg)x1, 10x75lb(34kg)x3 -nice burn
Stretching

The Good: Reached a new PB
The Bad: Had to work through a Saturday
The Ugly: Went to a Biker Bar last evening....didn't stay long, I'll get to that later

OK, still on serious time constraints and have obligations for the next several hours. So, I'll do a "wrap up" of the last several days when I get back.

Wide Grip Lat Pull-down Warm-up 10x65lbs(29.5kg)x1, 6x80lbs(36.3kg)x3

Straight Leg Dead Lifts Warm-up 10x15lbs(6.8kg)x1, 6x85(38.6kg)x3
Seated Cable Rows Warm-up 6x85lbs(38.6kg)x3
Barbell Curls Warm-up 12x20lbs(9.1kg)x1, 6x40lbs(18.1kg)x3
Lying Leg Curls 6x35lbs(15.9kg)x3
Hammer Curls 6x20(9.1kg)x3

2 sets 25 decline crunches
stretching

No soreness at all today. I was moving my elbows forward on the barbell curls, so I need to make note to use the mirror to my side, to keep form.

Also note to self: barbell curls, cable rows and lat pull downs need to be bumped up 5lbs next week.

Off to go tan.....later

40 minute interval training on incline tread -not very strong today, but broke a good glow anyway.

Abdomen is giving me grief and is pretty swollen and sore especially in one section. Enough that I have an appt scheduled will doc on Wed. No fever, so I won't get too worried unless that occurs. Hopefully it won't get worse before then....and even better go away.

The Good: Heroes is on again tonight, looking forward to it(yes, I watch it)
The Bad: Some of the fixtures I ordered in for all the new stock were incorrect, and it is my fault. Luckily I am the boss so the "buck stops here".
The Ugly: Ab pain and swelling

No reason to be ashamed of that.

I'm totally pumped that it's back. Let's just hope it delivers after a month and a half break. They really hype that show up.

Oh, and sorry about that abdomen.

Thanks, and I enjoyed the episode last eve


Thanks guys, I'll know more tomorrow.

Barbell Squat Warm-up 10x40x1, 6x90x3 –back was better today
Rear Delt Row Warm-up 10x12x1, 6x25x3 –felt good need to bump next week
Sumo Leg Dead Lift Warm-up 10x15, 6x75x3 –felt good need to bump
Tricep Rope Pull Overs 10x20x1, 6x30x3 –still having trouble staying stable
Front Raise 10x15x2
Bench Dips (feet elevated) Warm-up 10xBWx2 –easier today
stretching

The Good: Found 2 shows I like
The Bad: I can't decide which one is best
The Ugly: I have my days and afternoons, totally booked until the weekend once again

Here goes....

First Pic is from Jan 29th 2007

The second pic was taken April 24th 2007. I'm still carrying too much BF for comp, but I think there may be progress....hope so because I have been busting my a**


Both poses were "cold" (i.e. I did not come fresh off a training session). I still have not learned to hold a pose well. Complicated since I can not make a tight fist with my left hand. But, I'll practice and get it to even up.

Comp isn't until Fall, so still have plenty of time. My own critique, I feel I have made progress (still have work to do), but not happy at all with arms

Forgot to mention, I took a month off during that time period.

what happenned with the abdominal pain?

I am guessing that it is cleared up.

also, I like the pics, people dont put enough pics in their journals. I really like your gym, I love home gyms.

you could model gym equipment.

Hey Seasiren

Great to see you posting
great workouts!

How are the kids?

Hope all is well and good luck with the training!!!!!!

Looks like you made some progress since January, especially considering that you took a month off. Thanks for posting the pics!

Good work, keep it up!