itsjustrobbiesjournalok UK Vegan Bodybuilding

[itsjustrobbieok]

I foresee great abdominal discomfort ahead... Had a go at ab rolling, flippin eck thats hard! I think I did my reps a bit quick too, need to slow it down a bit for more pain

Leg Raise
5 x straight leg
10 x bent leg
10 x bent leg
10 x bent leg
10 x bent leg

Cable crunch
15 x 13.5kg
15 x 16.5kg
15 x 16.5kg
15 x 16.5kg

Oblique cable crunch
15 x 6kg
15 x 6kg
15 x 6kg
15 x 6kg

Side bend
15 x 23.75kg
15 x 23.75kg
15 x 23.75kg
15 x 23.75kg

Ab roll (with barbell)
4 x 6reps

Crunch/reverse crunch superset
4 x 15reps

Plank
2 x 1min

[itsjustrobbieok]

Today is the first day of two weeks off work for me and its started with a rest day and lay in.

Me and the cat are just watching a Jay Cutler video and eating some lunch

[itsjustrobbieok]

Arrrghhhh. Cracked the top of my kneecap straight into the corner of a wall and am in SO much pain. Bleurgh.

[divamom]

tylenol or ibuprofen...and ICE!

[itsjustrobbieok]

tylenol or ibuprofen...and ICE!

You know I've just popped my first ibuprofen in about a year and half so it must be sore! And currently have a bag of frozen spinach on it

[itsjustrobbieok]

Decided against deadlifts as I didn't fancy a heavy bar hitting my sore knee, still had a good workout and my back feels pretty wrecked so its all good! Hit some extra pullups this week which is good although the gloves that I thought might help make pull ups a bit more comfortable made no difference whatsoever - oh well.. Calfs felt full and pumped at the end, some of the calf raises on the leg press weren't the best form but the calfs felt like they got a good workout. As the gym was empty I took a few sneaky leg progress shots. My lower leg looks a bit full and watery to me but otherwise quite happy with progress.





Pull ups
7
7 (+2reps)
4 (+1rep)

Dumbbell row
12 x 14kg (+2kg)
12 x 14kg (+2kg)
12 x 14kg (+2kg)

Wide grip lat pulldown
12 x 40kg (+5kg)
12 x 40kg
12 x 40kg

Close grip pulldown
12 x 35kg (+5kg)
12 x 35kg
12 x 35kg

Donkey calf raise
15 x 0kg
15 x 35kg (+10kg)
15 x 35kg (+10kg)
15 x 35kg (+10kg)

Calf raise on 45deg leg press
12 x 90kg (+10kg)
x25 standing calf raise
8 x 90kg
x25 standing calf raise
10 x 90kg
x25 standing calf raise
11 x 90kg

Smith machine calf raise
15 x 50kg
15 x 50kg
15 x 50kg

[Richard]

Damn good luck with the knee. I'm forever smashing my fucking knees getting into the tractor at work it's a bitch...

Show us some pictures!

EDIT: of your progress, not the injury

[itsjustrobbieok]

Damn good luck with the knee. I'm forever smashing my fucking knees getting into the tractor at work it's a bitch...

Show us some pictures!

EDIT: of your progress, not the injury

There's pics above ^^

[Richard]

Ah. The links you posted don't work for people who can't log into that site, so they're not showing up for me, just says image

[itsjustrobbieok]

Ahhhh. Let me sort that out...

[itsjustrobbieok]

Done

[Richard]

Pure sex

[divamom]

only saw the legs ..but whoot whoot..nice gams

[itsjustrobbieok]

Haha! Thanks

[itsjustrobbieok]

I took some more progress photos yesterday and am a bit disheartened at how cr*p my back looks, maybe its angle and poor lighting but it doesn't look like its changed much (and no I won't show the pictures) after seeing a thread about someone getting their bf % checked Im under no illusion that mine is probably about 5-6% higher than I first thought. I plan to continue "bulking" however as I don't think shredding any fat will do my any good looks wise! If I can put some weight on and then have a decent cut to get my bodyfat nicely low I can get back onto weight gain. I'd rather have a bit of extra fat than be skinny and lean.

Still not keen on Romanian deadlifts, I seem to feel them more in my lower back than anywhere else although this probably isn't a bad thing with the absence of deadlifts of late. Had a shuffle about with my tricep exercises too by doing dips first then close grip bench with incline skulls to finish.

Straight leg deadlift
12 x 20kg
12 x 60kg (+5kg)
12 x 60kg (+5kg)
12 x 60kg (+5kg)

Romanian deadlift
12 x 80kg (+5kg)
12 x 80kg (+5kg)
12 x 80kg (+5kg)

Tricep dips
10
12
8

Close grip bench press (smith machine)
10 x 30kg
8 x 30kg
8 x 30kg

Incline skullcrusher
12 x 22.5kg
12 x 25kg
12 x 25kg

Leg curl
12 x 20kg (+2.5kg)*single leg*
12 x 20kg (+2.5kg)*single leg*
12 x 20kg (+2.5kg)*single leg*
25 x 20kg