itsjustrobbiesjournalok UK Vegan Bodybuilding

[itsjustrobbieok]

Back pumps to the max! I think I may have to ditch the separate hamstring workout and just tack some leg curls onto the end of quad day - the back pumps I'm getting off SLDL's is insane . Other than the agony today was a really good workout. Decided as I had some extra time and I missed out on biceps the other day that I would do a few sets at the end. Doing the drop sets for my last set makes me feel so good, gotta love that pump eh Arnie? I felt like Greg Plitt during one of his workouts (minus the pep talks and other weird sh*t). It feels good to feel good . I keep forgetting to do the close grip bench correctly though, always flaring my elbows out, one day I will remember hopefully!

Romanian Deadlift
10 x 20kg
5 x 40kg
2 x 60kg
2 x 70kg
8 x 85kg (+5kg)
8 x 85kg (+5kg)
8 x 85kg (+5kg)

Straight leg deadlift
8 x 65kg (+5kg)
8 x 65kg (+5kg)
8 x 65kg (+5kg)

Close grip benchpress (smith machine)
10 x 20kg
10 x 30kg
8 x 35kg (+5kg)
8 x 35kg (+5kg)

Incline skullcrusher
12 x 25kg
8 x 27.5kg (+2.5kg)
8 x 27.5kg (+2.5kg)

Tricep pushdown (rope attachment)
8 x 21kg
8 x 21kg
8 x 21kg
8 x 12.5kg (drop set)
8 x 7.5kg (drop set)
15 x 2.5kg (drop set)

Cable bicep curl
12 x 2.5kg
12 x 7.5kg
8 x 10kg
8 x 10kg

Hammer curl
10 x 10kg
10 x 10kg
10 x 10kg

Leg curl
12 x 45kg (+5kg)
10 x 45kg (+5kg)
10 x 50kg (+10kg)
12 x 25kg (drop set)
12 x 15kg (drop set)
12 x 5kg (drop set)

[veggiesasquatch]

Good blog to read keep it up! Norwich city fan?

[itsjustrobbieok]

Good blog to read keep it up! Norwich city fan?

Not much of a football fan Im afraid. I am going to see Swindon at Wembley in a few weeks though

[veggiesasquatch]

I've fallen out of touch now. Use to be a huge villa fan

Will keep up with your blog, nice numbers.

[itsjustrobbieok]

Overslept this morning so was at the gym a bit later than usual for a Saturday. Really glad I went in though as I had a really great workout with more PB's!

Decided to make the jump up to 40kg for OHP which is a greater jump than I'd like but I keep forgetting to take my micro plates to the gym. Didn't really feel like I got the best forearm workout and I think I may drop that out (along with moving the hamstring exercises to leg day).

Standing barbell overhead press
12 x 20kg
8 x 40kg (+2.5kg)
8 x 40kg (+2.5kg)
4 x 40kg

Seated dumbbell overhead press
12 x 14kg
12 x 14kg
12 x 14kg

Side/front/rear raise (superset)
10 x 6kg (+1kg)
10 x 6kg (+1kg)
10 x 6kg (+1kg)

Barbell wrist curl
15 x 17.5kg
15 x 17.5kg
15 x 17.5kg

Dumbbell wrist twist
10 x 10kg
10 x 10kg
10 x 10kg
10 x 10kg

Face pull
12 x 21kg
12 x 24.5kg
12 x 24.5kg

[itsjustrobbieok]

Dinner! Baked potatoes, puy lentils, tofu and spinach. Yum yum yum!

[itsjustrobbieok]

This mornings weigh in, 76.9kg. Get in!

[itsjustrobbieok]

Killing those abs today! Still love/hate the gym on Sundays though, the increased number of good looking women is countered by a much larger increase in weird men!

Hanging leg raise
x 10 (straight leg)
x 10 (bent leg)
x 10 (bent leg)
x 10 (bent leg)
x 10 (bent leg)

Cable crunch
15 x 23.75kg
15 x 23.75kg
15 x 23.75kg
15 x 23.75kg
15 x 23.75kg

Cable oblique crunch
15 x 8.75kg
15 x 8.75kg
15 x 8.75kg
15 x 8.75kg
15 x 8.75kg

Cable side bend
15 x 26.25kg
15 x 26.25kg
15 x 26.25kg
15 x 26.25kg

Crunch/reverse crunch
x 15
x 15
x 15
x 15

[itsjustrobbieok]

Leg day = pain and suffering.

Got a bit carried away with the curls and and extensions I think, in my head I fancied trying the FST7 thing but I think I went a bit overboard... The sets of 20 on leg press was evil but I was glad to be sitting down after the squats (more back pumps).

Barbell squat
12 x 0kg
10 x 20kg
5 x 50kg
1 x 60kg
1 x 70kg
1 x 80kg
10 x 90kg (+2reps)
10 x 90kg (+2reps)
7 x 90kg

Leg press
20 x 60kg
20 x 60kg
20 x 60kg

Calf raise (on leg press)
15 x 60kg
15 x 60kg
15 x 60kg
15 x 60kg
15 x 60kg

Leg curl
12 x 50kg
10 x 50kg
8 x 50kg
8 x 30kg
6 x 30kg
10 x 30kg (swapped to different leg curl machine - much smoother!)
10 x 30kg
10 x 30kg

Leg extension
12 x 50kg
12 x 50kg
10 x 50kg
12 x 40kg
12 x 40kg
12 x 40kg
12 x 30kg

[itsjustrobbieok]

This morning was a bit of a struggle to get up, I think my 2 weeks of getting up slightly later has wrecked my pattern for early mornings again. Some more back pumps again but I have bought some taurine so hopefully that will help. Diet has been great, eating (with ease) everything I have planned and in fact I have increased my non training days calories to be the same as workout day. I'm going to add in some cardio to help keep me trim (ish) while the weight goes up. Good workout overall with weights/reps all going up. I seemed to get through the workout pretty quickly so probably should have thrown some dips in too. Loving the extra sets and massive pump at the end of each bodypart too

Barbell decline benchpress
12 x 20kg
2 x 30kg
2 x 40kg
10 x 52.5kg (+2.5kg)
10 x 52.5kg (+2.5kg)
10 x 52.5kg (+2.5kg)

Barbell incline benchpress
8 x 40kg
10 x 40kg
8 x 40kg

Cable standing fly
10 x 7.5kg
10 x 7.5kg
10 x 7.5kg
7 x 7.5kg
7 x 7.5kg
7 x 7.5kg
7 x 7.5kg

Dumbbell hammer curl
12 x 10kg (+2reps)
12 x 12.5kg (+2.5kg)
10 x 12.5kg (+2.5kg)

Ez barbell curl
8 x 27.5kg
10 x 27.5kg
8 x 27.5kg

[itsjustrobbieok]

Let it be known that taurine does not help my back pumps!! Good to be deadlifting again, shame that it left me walking like a cripple!

Deadlift
12 x 20kg
1 x 50kg
1 x 60kg
1 x 70kg
1 x 80kg
1 x 90kg
8 x 100kg
8 x 100kg
8 x 100kg

Dumbbell row
10 x 22kg (+4kg)
10 x 22kg (+2kg)
10 x 22kg

Pull up
x5
x4
x4

Calf raise (leg press)
15 x 80kg
15 x 80kg
15 x 80kg
15 x 80kg

Close grip pulldown
12 x 45kg (+5kg)
12 x 45kg (+4reps)
10 x 45kg (+2reps)

Donkey calf raise
x25
x25
x25
x25

[itsjustrobbieok]

If pump was a gauge of how well you'd worked a muscle - my shoulders will be huge tomorrow! Had planned to do close grip bench after my shoulder exercises but the pump was too painful, I think mixing up the exercises/muscles might make more sense (at least where shoulders are concerned).

Standing barbell overhead press
12 x 20kg
10 x 40kg (+2rep)
8 x 40kg
5 x 40kg (+1rep)

Seated dumbbell overhead press
10 x 16kg (+2kg)
10 x 16kg (+2kg)
9 x 16kg (+2kg)

Standing side/front/rear delt raise superset
10 x 6kg
10 x 6kg
10 x 6kg

Incline skullcrusher
10 x 30kg (+5kg)
10 x 30kg (+2.5kg)
10 x 30kg (+2.5kg)

V bar tricep pushdown
10 x 24.5kg
10 x 28kg (+2.5kg)
10 x 28kg (+2.5kg)

Upright row
10 x 32.5kg
10 x 32.5kg
10 x 32.5kg

Dumbbell wrist twist
15 x 10kg
15 x 10kg
15 x 10kg
15 x 10kg

[itsjustrobbieok]

Hell yeah squat PB! Not bad for 6:45am

Great session, squats felt easy at 95kg so I figured I'd see what I could get for 100kg all 8 reps were good quality deep squats too. 20 reppers on the leg press gave the usual feeling of wanting to be sick...

Barbell squats
12 x 0kg
10 x 20kg
1 x 50kg
1 x 60kg
1 x 70kg
1 x 80kg
10 x 95kg (+5kg)
10 x 95kg (+5kg)
8 x 100kg (+10kg)

Leg press
20 x 65kg (+5kg)
20 x 65kg (+5kg)
20 x 65kg (+5kg)

Calf raise (leg press)
15 x 65kg
15 x 65kg
15 x 65kg
15 x 65kg
15 x 65kg

Leg curl
12 x 55kg (+5kg)
12 x 55kg (+5kg)
8 x 55kg (+5kg)
12 x 40kg
12 x 30kg
10 x 20kg
12 x 10kg

Leg Extension
12 x 60kg (+5kg)
12 x 60kg (+5kg)
12 x 60kg (+5kg)
12 x 40kg
12 x 30kg
12 x 20kg
12 x 15kg

[itsjustrobbieok]

More PB's thank you very much! Pretty good as I considered staying in bed this morning, thank god for a cat waking me up again! A spotter definitely makes the difference when going for increased weight each week. No incline dumbbells as there were no benches available so went for dips instead. Had a little time to kill at the end so tried machine fly for the first time in years, these will probably become a regular part of my chest workout.

Barbell decline bench press
12 x20kg
4 x 30kg
1 x 40kg
1 x 50kg
10 x 60kg (+7.5kg)
8 x 65kg (+12.5kg)
11 x 60kg (+7.5kg)

Dips
x 10
x 10
x 8

Cable standing fly
10 x 7.5kg
10 x 10kg
8 x 12.5kg

Dumbbell hammer curl
10 x 14kg (+2kg)
10 x 12.5kg
10 x 10kg

EZ barbell curl
8 x 30kg (+2.5kg)
10 x 30kg (+2.5kg)
8 x 30kg (+2.5kg)

Machine fly (pec deck)
12 x 5kg
12 x 10kg
12 x 15kg
12 x 20kg
8 x 25kg
10 x 20kg
12 x 15kg

[itsjustrobbieok]

Deadlift
12 x 50kg
1 x60kg
1 x 70kg
1 x 80kg
1 x 90kg
1 x 100kg
1 x 110kg
8 x 110kg (+10kg)
8 x 110kg (+10kg)
8 x 110kg (+10kg)

Pull up
x 8 (+3 rep)
x 5 (+1 rep)
x 5 (+1 rep)

Dumbbell row
10 x 24kg (+2kg)
10 x 24kg (+2kg)
10 x 24kg (+2kg)

Donkey calf raise
15 x 40kg
15 x 40kg
15 x 40kg
15 x 40kg

Closegrip pulldown
12 x 50kg (+5kg)
10 x 55kg (+10kg)
9 x 55kg (+10kg)

Calf raise (on leg press)
15 x 90kg
15 x 90kg
15 x 90kg
15 x 90kg
15 x 90kg