Vegan Bodybuilding & Fitness

Hi Jub,

Wee tip...

Another nice technique is 1 1/4 reps, works really well on machine isolation movements, for example, with Leg Extension's, extend your legs into the fully contracted position, hold, then lower only a 1/4 of the way, pause, then extend your legs into the fully contracted position again, hold, then lower back to the starting position. You'll need to reduce the weight by about 20% of what you'll normally use, however you'll be pleasantly surprised by the far greater level of congestion with your muscles.

With compound movements, perform the extra 1/4 in the stretched position, for example on incline presses, lower the bar/handles to the bottom stretched position, then drive the weight up only a 1/4 of the way, slight pause, then lower back down to the bottom again, slight pause, then drive to the top position. Again the weight will need to be slightly lighter, however the bodybuilding effect you'll find will be greater.

Enjoy
Rob

Keep up the good work kiwi, enjoy your weekend too. Much planned?

Mini Forklift Ⓥ wrote:Keep up the good work kiwi, enjoy your weekend too. Much planned?

Cheers bro, will do! Watched the All Blacks and Bulldogs last night! (12.30am - 4.30am) Such a bad time zone for it here haha. Hoping to go play some beach volleyball today, if not at least do the Grouse Grind tomorrow!

HIT Rob wrote:Hi Jub,

Wee tip...

Another nice technique is 1 1/4 reps, works really well on machine isolation movements, for example, with Leg Extension's, extend your legs into the fully contracted position, hold, then lower only a 1/4 of the way, pause, then extend your legs into the fully contracted position again, hold, then lower back to the starting position. You'll need to reduce the weight by about 20% of what you'll normally use, however you'll be pleasantly surprised by the far greater level of congestion with your muscles.

With compound movements, perform the extra 1/4 in the stretched position, for example on incline presses, lower the bar/handles to the bottom stretched position, then drive the weight up only a 1/4 of the way, slight pause, then lower back down to the bottom again, slight pause, then drive to the top position. Again the weight will need to be slightly lighter, however the bodybuilding effect you'll find will be greater.

Enjoy
Rob

Thanks for the tips Rob, been enjoying your input in the forums! I shall give this a whirl next time at the gym and see how it goes!

June 5th = day off.

June 6th:
Calf Raises: 80 x 8, Clusters sets 180 pounds 6 reps, 6 sets, 20 seconds rest
Leg Extensions 75 x 8, Cluster sets 135 pounds, 4 reps, 10 sets, 20 seconds rest.
Bench Press: Bar x 8, Bar+30 x 8, Bar+30 x 8, Bar+30 x 8, Bar+30 x 8,
Assisted Dips: 85 x 8, Cluster sets 55 pounds, 5 reps, 7 sets, 20 seconds rest
Ab work = 5mins

June 7th:
Incline Press: 45 x 8, Cluster Sets 90 pounds, 4 reps, 10 sets, 20 seconds rest
Seated Row: 40 x 8, Cluster Sets 80 pounds, 4 reps, 10 sets, 20 seconds rest
Lat Pull Down: 40 x 8, 90 pounds, 4 reps, 10 sets, 20 seconds rest
Standing Calf Raises (1st time doing these): 45 x 8, 105 x 8, 150 x 8, 180 x 8, 210 x 8
Arnold Press: 10 x 8, 25 x 8, 25 x 8, 25 x 10, 25 x 10
Lat Fly: 10 x 12, 20 x 12, 20 x 12, 20 x 12, 20 x 15
Alternating Lat Raises: 10 x 8, 10 x 8, 10 x 8, 10 x 8
Pec Fly: 20 x 8, 35 x 10, 45 x 8, 45 x 8, 45 x 8

I'm gonna watch the replay of the AB's today, meant to have been a good match? I was out at the Banff World Mountain Film Festival last night so I missed it!

Mini Forklift Ⓥ wrote:I'm gonna watch the replay of the AB's today, meant to have been a good match? I was out at the Banff World Mountain Film Festival last night so I missed it!

Wasnt the prettiest match to watch a??? Hopefully we can clean them up this weekend. Surprised Hansen stuck with the same starters

June 8th: 3 hours of beach volleyball, 1st time playing it, going to try make it a regular occurance.
June 9th: Walking around Italian Day for a few hours, if that counts???

June 10th:
Pec Fly: 25 x 8, 45 x 10, 45 x 8, 45 x 8, 50 x 8
Incline Press: 45 x 8, 90 x 8, 90 x 8, 90 x 8, 90 x 10
Dip Machine: 50 x 8, 95 x 8, 95 x 8, 95 x 8, 110 x 8
Bench Press: 35 x 8, 65 x 8, 65 x 8, 65 x 8, 65 x 10
Dumbbell Shrugs: 20 x 20, 30 x 20, 30 x 20, 30 x 20, 30 x 20
Seated Calf Raises: 110 x 8, 180 x 15, 180 x 15

June 11th: Had to catch up on my skipping for a few days, 1450 skips in 20 mins or so.

June 12th:
Seated Row: 50 x 10, 90 x 8, 90 x 8, 90 x 8, 100 x 8
Dumbbell Shrugs: 35 x 20, 35 x 20, 35 x 20, 35 x 20
Incline Press: 50 x 8, 105 x 8, 105 x 10, 105 x 10
Seated Chest Press: 65 x 8, 95 x 8, 95 x 8, 95 x 8
Assisted Dips: 70 x 8, 55 x 8, 55 x 8, 55 x 8
Arnold Press: 20 x 8, 20 x 8, 20 x 8
425 Skips

Finally timed it, takes 15 mins each way to get to the gym so thats a sneaky 30mins of cardio

JubNZ wrote:Wasnt the prettiest match to watch a??? Hopefully we can clean them up this weekend. Surprised Hansen stuck with the same starters

You're right, there were some good moves in there though. I thought Nonu had a decent game ~ this weekend should be good!

Nice work with the training, 1,450 skips wow. How do you count them?

Mini Forklift Ⓥ wrote:

JubNZ wrote:Wasnt the prettiest match to watch a??? Hopefully we can clean them up this weekend. Surprised Hansen stuck with the same starters

You're right, there were some good moves in there though. I thought Nonu had a decent game ~ this weekend should be good!

Nice work with the training, 1,450 skips wow. How do you count them?

Yea, awesome how he always stands up! Thought on Coles? Went to same college as him, played some games with him at lunch times back in the day (he's a few years older), he was always so far ahead of everyone else.

I just count them in my head haha, go in 50's otherwise I go 57,58,59,70,71 without thinking lol

June 13th: 450 skips, getting way better!
June 14th: no gym and no skipping. Woke up at 2.30am to watch rugby league after crashing at 11pm, then went straight to work, got home at 6pm and have had a few hours sleep but need more!

June 15th: GONNA BE EPIC!

June 15th Epic workout session, was feeling good.
Weight= 66.2kg

Bench Press: 35 x 8, 65 x 8, 75 x 8, 75 x 8
Skull Crusher: bar x 10, bar+10 x 10, bar+10 x 12, bar+10 x 12
Dip Machine: 60 x 8, 110 x 8, 110 x 8, 110 x 12
Lat Pull Downs: 70 x 8, 100 x 8, 100 x 8, 100 x 8
Pec Fly: 30 x 8, 45 x 8, 45 x 8, 50 x 8
Lat Fly: 20 x 12, 25 x 12,12,12
Alternating Lat Raises: 10 x 16, 10 x 20, 10 x 20, 10 x 20
Shrugs: 70 x 20, 70 x 20, 70 x 20, 70 x 20

The played a few hours of beach volleyball!

June 16th:
Leg Extension 75 x 8, 135 x 8, 150 x 8, 165 x 12
Leg Press: 150 x 8, 240 x 12, 260 x 12, 260 x 12
Seated Calf Raises: 120 x 8, 180 x 12, 180 x 12, 180 x 12
Squats: 8, 70 x 8, 120 x 10, 120 x 12

June 17th: 1000 skips

Been struggling to keep up with skipping, having to make up days but still within reach.

So last week was a mess, end up getting 3 punctures on same wheel, "Bike Doctor" guy wasnt very good! So with that and looking for a house I missed a few days at the gym.

Saturday 22nd = 3 Hours Beach Volleyball

Sunday 23rd
Seated Row: 60 x 8, 100 x 8, 100 x 8, 100 x 8
Shrugs: 70 x 20, 70 x 20, 90 x 20, 90 x 20
Bench Press: 75 x 8, 85 x 8, 85 x 8, 85 x 8
Incline Press: 75 x 8, 105 x 8, 105 x 10, 105 x 8
Leg Press: 220 x 8, 280 x 12, 280 x 12, 280 x 12
Leg Extension: 90 x 8, 135 x 12, 135 x 12
10 mins ab work

Monday 24th
Dip Machine: 95 x 12, 110 x 12, 110 x 12, 125 x 12
Assisted Dips: 70 x 10, 55 x 12, 55 x 12, 55 x 12
Skull Crushers: Barx8, Bar+10 x 12, Bar+10 x 12, Bar+10 x 12,
Alternating Lat Raises: 10 x 12, 10 x 12, 10 x 12, 10 x 12
Arnold Press: 8 x 10, 8 x 25, 8 x 25, 8 x 25

Good training buddy, man you are getting a serious amount of beach volleyball in.

Don't rush back, it's bloody freezing here!

Mini Forklift Ⓥ wrote:Good training buddy, man you are getting a serious amount of beach volleyball in.

Don't rush back, it's bloody freezing here!

Loving the BVB! So good being able to dive, and not fear for too many repercussions

So been slack on the updates, been busy and kept saying "Ill do it tomorrow", here we go!

Tuesday 25th: Ended up getting a free nutrition yarn when I got to the gym, so yarned with a lady for a while. Going to post a blog about it soon, but pretty much same stuff ya normally hear

Wed 26th: No workout

Thursday 27th: Free PT evaluation. Did some stuff (horizontal pull ups) on TRX which was cool. Functional exercises basically. Split squats I did for the first time, wow they feel good! Was so surprised when doing them!

Friday 28th:
Seated Row: 60 x 8, 100 x 8, 100 x 8, 100 x 8
Shrugs: 70 x 20, 70 x 20, 90 x 20, 90 x 20
Bench Press: 75 x 8, 85 x 8, 85 x 8, 85 x 8
Incline Press: 75 x 8, 105 x 8, 105 x 8, 105 x 10
Leg Press: 220 x 8, 280 x 12, 280 x 12, 280 x 12
Leg Extension: 90 x 8, 135 x 12, 135 x 12, 150 x 12

Saturday 29th:
Dip Machine: 95 x 12, 110 x 12, 110 x 12, 125 x 13
Assisted Dips: 70 x 10, 55 x 12, 55 x 12, 55 x 12
Skull Crushers: Bar x 8, bar+10 x 12, bar+10 x 12, bar+10 x 12
Alt Lat Raises: 10 x 12, 10 x 12, 10 x 12, 10 x 12
Arnold Press: 8 x 10, 8 x 25, 8 x 25, 8 x 25

Sunday 30th: Did a 22km hike, in Manning Park which is a couple hours out of Vancouver. Went as apart of a group. Me and my jogged a lot of the way back, we couldnt find our friends we got a ride with so were worried but turns out they had told people they were turning back, the message just didnt quite reach us Not too much elevation overall but the jog made it tougher. Will post the couple of pics I took below.

Monday 1st: Canada Day! Lifting a beer can counts :p (high reps low intensity ftw!!)

Tuesday 2nd: Workout and biking around trying to find a bed for sale for a couple hours.
Bench Press: 35 x 8, 85 x 8, 85 x 8, 85 x 10
Shrugs: 50 x 8, 90 x 20, 90 x 20, 90 x 20
Alt Lat Raises: 10 x 10, 10 x 20, 10 x 20, 10 x 20
Split Squats: 20 each leg no weight, and 3 sets of 20 each leg with 2 x 10lb dumbbells
Skull Crushers: Bar x 8, bar+10 x 12, bar+10 x 12, bar+10 x 12
Incline Press: 60 x 8, 105 x 8, 105 x 8, 105 x 8

Wednesday 3rd: No workout thought I was moving into new place, didn't happen!

Thursday 4th: Moving day, maybe sneak in a quick gym session

Pics from Saturday Hike