Vegan Bodybuilding & Fitness

Thanks a lot, lelle! We'll make you look like this or better, just wait (you wouldn't think i was very unsportive when i was 15)

Thanks SeaSiren!

Day 28:

Bench Press: *Jawsmusicinthebackground* I was really anxious how this would turn out After warming up, i did two easy sets of 6 reps with 90kg. No pain. Great! Although 90kg were easy, i think they should have been even easier

Incline bench flies: 22kg for 6, 4 reps (short break).

Dips: 35kg for 5, 3, 2 reps (very short breaks!)

Barbell press: 40kg for 8 reps - no pain!

Upright row: 40kg for 8 reps.

Squat: Warming weights felt easy and comfortable, but the 120kg for 2x6 reps were harder than i thought, esp. in the lower back I hope the deconditioning of 9 days wasn't too long...

Calves, standing: 110kg for 6, 6 reps, loaded stretching after each rep for 5 seconds and stretching in between.

Abs: Crunches and side crunches.

Rotatorcuff: 4 sets each side, 3 exercises, 10 reps each.

The training was harder than expected, especially the dips and squats. But the upright row and bench were easy. I earned myself one of my precious Vega samples into my muesli
Tomorrow back day again

_________________
No one said it would be easy.

you're welcome
i would already be the luckiest guy on earth if i had only half your physique...
hehe my muscles are still soaring, especially legs and back

Day 29:


Chin ups (as it's correct - i've learned from Will ): 30kg for 6, 4, 2 reps. Easy
Barbell row: 100kg for 4, 4, 4 reps.
SL Deadlift: 135kg for 6, 6 reps.
T-Bar: 90kg for 4, 4 reps.
Dumbell curls on incline bench: 16,5kg for 8 reps.
Barbell shrugs: 145kg for 10 reps.
Z-Bar pullovers: 50kg for 10 reps.
Calves, seated: 110kg for 12 reps.
Abs machine: 60kg for 6, 6 reps

It was a great workout, it felt all quite easy except the barbell row. Pronated grip is really harder on that exercise. I got a good feeling in the worked muscles, after the pullovers my triceps felt great for a minute

_________________
No one said it would be easy.

Day 30:

Good day. Everything felt easier than on monday, though everything was 5kg heavier

Bench press: 95kg for 6, 6 reps.
Incline bench flies: 24kg for 5, 5 reps.
Dips: 40kg for 4, 3, 3 reps
Barbell press: 45kg for 8 reps
Upright row: 45kg for 8 reps
Squats: 125kg for 6, 4, 2 reps.
Calves, standing: 120kg for 6, 6 reps, loaded stretching as always.
Abs: crunches and side crunches.

Forgot the rotator cuffs afterwards

_________________
No one said it would be easy.

Day 31:

Rotator cuff exercises in the morning, just a few sets.


Chin-ups: 35kg for 4, 4, 4 reps.
Barbell row: 102,5kg for 4, 4, 4 reps. I didn't increase to 105kg as planned, because the 100 on tuesday were quite heavy. But i noticed today the same as on tuesday: the first set is heavy, the second better and the third the easiest!
SL Deadlift: 140kg for 4, 4, 4 reps.
T-Bar: 95kg for 4, 4 reps.
Incline bench Dumbell curls: 18kg for 8 reps.
Barbell shrugs: 150kg for 5, 5 reps.
Pullovers: 52,5kg for 6, 4 reps.
Calves, seated: 120kg for 12 reps.
Abs machine: 65kg for 6, 6 reps.

And here are a few shots we did two days ago that didn't make it into the calendar.







Please don't comment on the pants...

_________________
No one said it would be easy.

Wow! Your hard work shows.

What's a matter with the shorts? you have nothing to be ashamed of.

Excellent work, you have Action Man pectorals

_________________

Dude your ripped. You could look like you could take on Superman

_________________

I luv it when ninja does that !!

Damn Alex, DAMN!!! That's all I could say.

Haha Richard! Nice artwork.

Richard... i don't know what to say, man! Awesome!
How the... do you do that?

Thanks! I've always been a great fan of Superman, he's my favourite Superhero of all - by the way, where is his ninja card?

_________________
No one said it would be easy.

_________________

Thanks! This step-by-step explanation is fantastic!

Wow, okay, i see.... i still don't know how the steps are done, but hey

Hooray to hijacked threads!

_________________
No one said it would be easy.

Alex,

You look awesome. Great shape, wide shoulders, big chest, lean, all awesomeness!

Richard,

You've done it again! Great work man! I love seeing these kind of photos

-Robert

_________________

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