Vegan Bodybuilding & Fitness

Sunday, Jan 28
Warmup on the treadmill.
Today was Biceps and Forearms day
I also tried a few of the other machines in the gym
Many of them seem awkward compared to dumbells or barbells

My pecs are very sore today after only using 155 pounds on the bench yesterday.
I can't remember the last time that my pecs were sore.
I'm no expert, but I think that means that I used my pecs for the first time in a while.

I haven't been keeping track of my workouts lately, so I'll start again
Tonight I did 30 minutes at 3 mph on the treadmill with slight incline.

Mostly flat bench workout but tried a couple set of incline and decline.

Wednesday, Feb 7
I didn't go to the gym tonight but I did my squats at home.

Hi rep squat workout: 50 reps with 75 pound on my back
My first 5 were front squats, but they really bother my wrists.

I haven't been keeping my log up to date for a couple months now.
Time to start writing this stuff down again.


Here is my current workout:

I've been following the max-ot training system for a few weeks.
There may be other names for it, but this is the basic idea:
Choose a weight that you can do at least 4 reps but not more than 6 reps.
Do 6 to 9 sets per muscle groups with various exercises.
Work each muscle group once per week.

I do more reps with less weight when I squat. In the 8 to 10 range.
My knees make funny creaking noises when I squat or climb stairs.
Sometimes there is a sharp pain also.
So until they are stronger, I'll push them gently.

I do 30 minutes of cardio on inclined treadmill before each weight workout.
I prefer DB or BB for almost all lifting, not much machine work.

Monday - Chest
Flat Barbell Bench Press
Incline and Decline Bench Press using iso-lateral machines.
*I'm not comfortable doing inclined or declined by myself with a barbell.

Tuesday - Legs and Abs
Front Squats, I try to go very deep.
Calf Raises
Abs

Wednesday - Biceps and Forearms
DB Biceps Curls
DB Hammer Curls
Forearm Curls - both forward and reverse
Gripper Work


Thursday - Shoulders and Triceps
Overhead Press
Tricep Extensions - Cable or BB
Upright Row
Rear Delt Row


Friday - Back
Deadlift
Assisted Pullups or Lat Pulldowns
Shrugs
Seated Rows


[b]Saturday and Sunday[b]
Recovery Days.
When there isn't snow on the ground or raining I go for a hike in the mornings.

Monday, May 15: Chest Night

Flat Bench workout with 175# and 185# Barbell

Incline and Decline on IsoLateral machines with 140# and 160#

Tuesday, May 16: Squat Night
Front squats with 155 pounds until I could only do 3 reps per set.
Then a couple sets with 135 pounds.

I've been slacking in my Training Journal again.

Monday, May 21 Chest
30 Minutes on Incline Treadmill

Flat Barbell Bench
Incline Bench on IsoLateral Machine
Decline Bench on IsoLateral Machine

Friday May 25

My 4th Deadlift workout.
I worked my way up to 245x2

Also did shrugs, pulldowns, rows.

Monday, May 28 Bench Press Day
Got home late so I only did flat benching, was tired so I went to bed.

Tuesday, May 29 Back Day
Hit the deadlift pretty hard tonight (at least for me)

Warmup:
6x135
6x155
5x175
4x185

Workout:
6x195
5x210
5x210
4x215
4x215
4x225

Finished with a couple sets of shrugs, rows and pulldowns

That's great!!!!

I'm still scared to go back to the deadlift since my back went out on me.
That looked like a solid workout!

Thanks JW.

I'm new to deadlifting, so I'm still a little cautious.
Concentrating on form so I don't injure my back.
I could really feel it in my hips and lower back the next day.
Not a bad pain, just sore from working it hard.

Monday, June 18
30 minutes on incline treadmill
Bench workout

I'm doing an unusual workout this week.
I have a copier business and our basement has 10 years of accumulated old machines.
This week, I am carrying them up the stairs loading them into a van and taking them to the landfill.
They aren't so heavy (100-150 pounds) but they are big and awkward.
Just right for 1 guy to struggle a little.
It's all fun until you smash the back of your hand into the door latch while carrying a copier.

Wednesday - June 20

Squat Day
I worked my way up to 185 and got 3 reps
Dropped back down to 165 and did a few sets.

Thursday - June 21

Arm Day
Warmup with 30 minutes of inclined treadmill
I've been having a very painful popping in my right elbow for a couple months.
Even 20 pound dumbbell curls are unbearable.

Tonight I tried a couple of the curl machines and was amazed there wasn't any pain.
I did a few sets on the machine and some wrists curls

Friday - June 21

30 minutes on incline treadmill

Shoulder and Tricep day