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

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

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

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...

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?

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!

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