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Re: itsjustrobbiesjournalok UK Vegan Bodybuilding

Posted: Sat Feb 11, 2012 5:42 am
by itsjustrobbieok
Brr, -7.5 degrees on the way to the gym this morning, makes me glad I'm going to a gym and not running/cycling anymore :)

Not feeling my strongest this morning which can be seen with my pitiful pull up attempts! It has to be said though I do always full extend at the bottom of the pull up and there is no kicking on the way up so they are 'good' ones! My pendlay rows never feel like they are making any progress (although I haven't done them for a little while) so I may switch to DB row for a few months. First time doing donkey calf raises and they definitely feel like they are working! Decided to do lighter weight for these (as the weight is loaded up on a dip belt) with higher reps and do higher weight less reps with the raises on the leg press. Leg press reps were also super setted with some standing calf raises and some light stretching.

Wide grip pull up

7 / 5 / 3

Barbell Pendlay row

12 x 50kg
12 x 50kg
12 x 50kg

Donkey calf raise

15 x 25kg
20 x 25kg
20 x 25kg

Wide grip pulldown

12 x 35kg
12 x 40kg
12 x 40kg

Close grip pulldown

12 x 30kg
12 x 35kg
12 x 35kg

Calf raise on leg press

12 x 80kg
6 x 90kg
**Standing calf raise x 40**
6 x 90kg
**Standing calf raise x 40**
7 x 80kg
**Standing calf raise x 10**
15 x 50kg

Pull up bar hold

1 x 30secs
1 x 24secs
1 x 20secs

Re: itsjustrobbiesjournalok UK Vegan Bodybuilding

Posted: Sat Feb 11, 2012 8:15 am
by itsjustrobbieok
Oh! Nearly forgot to mention that my weekly weigh in had me at 73.9kg (up .6kg). I've noticed that the crappy laminate flooring in my front room gives different measurements nearly every time though so have moved to the dining room where it seems more consistent...

Re: itsjustrobbiesjournalok UK Vegan Bodybuilding

Posted: Sun Feb 12, 2012 4:42 am
by itsjustrobbieok
Tofu production line at 7:45am today :)

Image

Re: itsjustrobbiesjournalok UK Vegan Bodybuilding

Posted: Sun Feb 12, 2012 6:58 am
by itsjustrobbieok
I'm not sure I have ever done a day of just ab work before... Until today! A few of the movements are new to me so just trying out different weights today really and figuring out what I like doing. Had a lucky escape after my workout when I left my iPhone in the changing rooms whilst I showered - fortunately the cleaner saw it and came and found me. Phew!

Hanging leg raise

10 x straight leg
10 x bent leg
10 x bent leg
10 x bent leg

Cable crunch

15 x 6.25kg
15 x 6.25kg
15 x 13.5kg
15 x 13.5kg

Cable rotation (http://www.youtube.com/watch?v=ih8oMOhF ... TzbqQwA3AA)

15 x 6kg
15 x 6kg
15 x 6kg

Side bend

15 x 20kg
15 x 20kg
15 x 20kg

Reverse crunch

20 / 20 / 20

Plank

70secs
60secs

Crunch

20 / 20 / 20

Re: itsjustrobbiesjournalok UK Vegan Bodybuilding

Posted: Sun Feb 12, 2012 7:22 am
by Richard
Cool, I used to have an ab and cardio day when I was at uni. How did you feel afterwards?

Re: itsjustrobbiesjournalok UK Vegan Bodybuilding

Posted: Sun Feb 12, 2012 7:49 am
by itsjustrobbieok
Not so bad, will see how my abs feel tomorrow! Was done in about 30mins so just a quick session. Id meant to try ab rolling with a barbell but was worried Id look a tool!

Re: itsjustrobbiesjournalok UK Vegan Bodybuilding

Posted: Mon Feb 13, 2012 1:46 pm
by itsjustrobbieok
Based on my inABility to sit up this morning I'd say that ab workout I did yesterday hit the spot! Or is this just what it feels like to be old?

Re: itsjustrobbiesjournalok UK Vegan Bodybuilding

Posted: Tue Feb 14, 2012 1:05 pm
by itsjustrobbieok
Decided today that if I want to look like a bodybuilder then like one I should train - and that means not worrying so much about grip strength and using straps a bit more if it helps me focus on the muscles being trained and work a bit more weight. I've also (shock horror) ordered some gloves purely for pull ups as I feel like I'm failing more from the crappy bar grips than anything else. I might adjust my Sunday as the ab workout takes no time and do some grip work too.

Felt the romanian deads much more than previous attempts so thats good, I think I need to adjust my tricep bits slightly and do dips first (missed today) then skullcrushers (which seemed better this week) and the cable pushdowns last.

Also on the log I will start adding in brackets any weight increases from the previous week

Straight leg deadlift

12 x 20kg
12 x 55kg (+5kg)
12 x 55kg (+5kg)
12 x 55kg (+5kg)

Romanian deadlift

12 x 75kg (+5kg)
12 x 75kg (+5kg)
12 x 75kg (+5kg)

Tricep rope pushdown

8 x 24.5kg (+3.5kg)
3 x 21kg
12 x 21kg
12 x 21kg

Skullcrusher

12 x 22.5kg
12 x 22.5kg
12 x 22.5kg

Leg curl

12 x 35kg (+5kg)
12 x 35kg (+5kg)
12 x 35kg (+5kg)

Re: itsjustrobbiesjournalok UK Vegan Bodybuilding

Posted: Wed Feb 15, 2012 1:38 pm
by itsjustrobbieok
Pretty good workout today, decided to push the weight up and drop the reps (I figure I should get the weights up then think about upping the rep range). Forearms were SO painful and pumped afterwards, especially with doing the palms down version first.

Overhead barbell press

5 x 20kg
8 x 35kg
8 x 35kg
10 x 35kg

Seated dumbbell press

10 x 12kg
10 x 14kg
10 x 14kg

Face pull

12 x 24kg
12 x 24kg
12 x 24kg

Side dumbbell raise

12 x 6kg
12 x 6kg
12 x 6kg

Dumbbell wrist curl (palms down)

15 x 2.5kg
15 x 2.5kg
20 x 2.5kg

Barbell wrist curl (palms up)

15 x 17.5kg
15 x 17.5kg
15 x 17.5kg

Dumbbell wrist twist

15 x 7.5kg
15 x 7.5kg
25 x 7.5kg

Re: itsjustrobbiesjournalok UK Vegan Bodybuilding

Posted: Wed Feb 15, 2012 5:11 pm
by kareno
"inABility"
Hahaha! I love it! :D

Re: itsjustrobbiesjournalok UK Vegan Bodybuilding

Posted: Thu Feb 16, 2012 1:16 pm
by itsjustrobbieok
Pretty much 10 whole hours of sleep last night... And I still woke up looking like cr4p! Haha. A quick weight check this morning had me at 74.4kg which puts me nearly at my heaviest and despite the weight gain I feel like my bodyfat level is lower (via the mirror and finger pinch tests).

Re: itsjustrobbiesjournalok UK Vegan Bodybuilding

Posted: Fri Feb 17, 2012 4:56 am
by Richard
Have you got progress photos? I couldn't see a thread for you in the photos section

Re: itsjustrobbiesjournalok UK Vegan Bodybuilding

Posted: Fri Feb 17, 2012 7:35 am
by itsjustrobbieok
Got my bloodtests back today, everything looks ok except for elevated LDH and CK levels which could be down to training that day?

HAEMATOLOGY
HAEMOGLOBIN 15.4 g/dL 13.0 - 17.0
HCT 0.453 0.37 - 0.50
RED CELL COUNT 5 x10^12/L 4.40 - 5.80
MCV 90.6 fL 80 - 99
MCH 30.8 pg 26.0 - 33.5
MCHC 34 g/dL 30 - 35
RDW 12.1 11.5 - 15.0
PLATELET COUNT 298 x10^9/L 150 - 400
MPV 11.4 fL 7 - 13
WHITE CELL COUNT 5.88 x10^9/L 3.0 - 10.0
Neutrophils 3.74 x10^9/L 2.0 - 7.5
Lymphocytes 1.66 x10^9/L 1.2 - 3.65
Monocytes 0.41 x10^9/L 0.2 - 1.0
Eosinophils 0.05 x10^9/L 0.0 - 0.4
Basophils 0.02 x10^9/L 0.0 - 0.1
ESR Insufficient sample for ESR. Please repeat.


BIOCHEMISTRY
SODIUM 140 mmol/L 135 - 145
POTASSIUM 4.5 mmol/L 3.5 - 5.1
CHLORIDE *97 mmol/L 98 - 107
BICARBONATE *31 mmol/l 22 - 29
UREA 7.6 mmol/L 1.7 - 8.3
CREATININE 87 umol/L 66 - 112
BILIRUBIN 5 umol/L 0 - 20
ALKALINE PHOSPHATASE 108 IU/L 40 - 129
ASPARTATE TRANSFERASE 29 IU/L 0 - 37
ALANINE TRANSFERASE 31 IU/L 10 - 50
LDH *264 IU/L 135 - 225
CK *429 IU/L 38 - 204
GAMMA GT 15 IU/L 10 - 71
TOTAL PROTEIN *61 g/L 63 - 83
ALBUMIN 42 g/L 34 - 50
GLOBULIN 19 g/L 19 - 35
CALCIUM 2.24 mmol/L 2.15 - 2.55
Corrected Calcium 2.24 mmol/L 2.15 - 2.55
PHOSPHATE 1.09 mmol/L 0.87 - 1.45
URIC ACID 296 umol/L 266 - 474
RANDOM BLOOD GLUCOSE (FL) 5.4 mmol/L 3.5 - 7.9
TRIGLYCERIDES 1.2 mmol/L < 2.3
CHOLESTEROL 2.9 mmol/L Optimum <5.0
HDL CHOLESTEROL 1.4 mmol/L 0.9 - 1.5
HDL % of total 48 % 20 and over
LDL CHOLESTEROL 1 mmol/L Up to 3.0
IRON 13.1 umol/L 10.6 - 28.3
T.I.B.C 59 umol/L 41 - 77
TRANSFERRIN SATURATION 22 % 20 - 55


ENDOCRINOLOGY
THYROID STIMULATING HORMONE 2.04 mIU/L 0.27 - 4.2
FREE THYROXINE 16.8 pmol/l 12.0 - 22.0
TESTOSTERONE 14.5 nmol/L 7.6 - 31.4

Re: itsjustrobbiesjournalok UK Vegan Bodybuilding

Posted: Fri Feb 17, 2012 7:44 am
by itsjustrobbieok
Quads and calves today, I'm still not sure if I love or loathe this workout! Always struggle to keep my breakfast down initially... Squats felt especially hard this morning for some reason. Also the aircon is warmer than usual which I find doesn't help. Loving the donkey calf raises, really feel my calves getting worked well. And now on holiday from work for 2 weeks :)

Barbell squat
12 x 20kg
3 x 50kg
3 x 60kg
2 x 70kg
12 x 82.5kg
12 x 82.5kg
12 x 82.5kg

Leg Press
12 x 65kg
12 x 65kg
12 x 65kg

Donkey Calf Raise
15 x 30kg
15 x 30kg
15 x 30kg

Seated calf raise
25 x 20kg
25 x 20kg
25 x 20kg

Leg extension
12 x 45kg
12 x 45kg
12 x 45kg

Re: itsjustrobbiesjournalok UK Vegan Bodybuilding

Posted: Sat Feb 18, 2012 6:38 am
by itsjustrobbieok
Chest and biceps today, decline bench felt great and I could feel my chest doing most of the work. Really pleased to not have pumped shoulders/triceps after the changes I've made! Decline bench I also had a spotter for the last set and hit 12 without help. Also moved chin ups before the curl which helped me get some extra reps out. Switched to preacher curls for a change today but I'm not really keen on them, my arms don't feel like they pivot in the right directions to do them and I get more feeling in the bicep with strict standing curls.

Decline barbell bench
12 x 20kg
3 x 30kg
3 x 40kg
8 x 50kg (+10kg)
8 x 50kg (+5kg)
12 x 50kg (+5kg)

Incline dumbbell press
12 x 18kg (+2reps)
12 x 18kg (+2reps)
8 x 18kg (+2kg)

Standing cable fly
12 x 2.5kg
12 x 7.5kg (+2.5kg)
12 x 7.5kg

Close grip chin up
5 (+1rep)
5 (+2rep)
5 (+3rep)

Preacher curl
10 x 22.5kg
10 x 22.5kg
10 x 22.5kg