itsjustrobbiesjournalok UK Vegan Bodybuilding

[itsjustrobbieok]

Still a bit weary of my triceps so kept the weight down a bit, bench press was done with a nice slow negative a pause on the chest and a solid push. Decided to put dips back into the workout which probably gave my triceps more of a pounding than they needed. My housemate has given me some grief because I have no added weight on there but dips is always something I have struggled with. I've vowed to hit 3 sets of 15 before adding any weight. Felt very weak for the dumbbell press, no doubt because of the dips and seated dumbbell shoulder press (why do I find shoulder presses so damn hard work?). Pushdowns gave me a great pump and I'm ditching dumbbell fly permanently to machine fly as I really feel it working 100x better. Pretty good workout overall.

Weigh in yesterday has me at 78.8 (weight going up...)


Decline Barbell Bench Press:
20 kg x 20 reps
30 kg x 5 reps
40 kg x 5 reps
50 kg x 12 reps
50 kg x 12 reps
50 kg x 12 reps

Dips - Chest Version:
10 reps
10 reps
10 reps

Seated Dumbbell Shoulder Press:
12 kg x 12 reps
12 kg x 12 reps
12 kg x 12 reps

Incline Dumbbell Bench Press:
18 kg x 6 reps
12 kg x 12 reps
12 kg x 10 reps

Triceps Pushdown - V-Bar Attachment:
21 kg x 16 reps
21 kg x 15 reps
21 kg x 15 reps

Machine Chest Fly (Pec Deck):
15 kg x 15 reps
20 kg x 15 reps
20 kg x 15 reps

Calf Press On The Leg Press Machine:
70 kg x 15 reps
70 kg x 15 reps
70 kg x 15 reps
70 kg x 15 reps
70 kg x 15 reps

[itsjustrobbieok]

Great workout today, felt much much stronger than last week with deadlifts (although the last few reps were a killer). I always feel like a beast after back day.


Barbell Deadlift:
60 kg x 10 reps
70 kg x 1 reps
80 kg x 1 reps
90 kg x 1 reps
110 kg x 1 reps
120 kg x 1 reps
130 kg x 8 reps
130 kg x 8 reps
130 kg x 8 reps

Wide-Grip Pull-Up:
5 reps
5 reps
5 reps

Close Grip Chin-Up:
5 reps
5 reps
4 reps

Bent Over Barbell Row:
60 kg x 12 reps
60 kg x 12 reps
60 kg x 12 reps

Close-Grip Front Lat Pulldown:
35 kg x 15 reps
40 kg x 15 reps
40 kg x 15 reps

Calf Press On The Leg Press Machine:
60 kg x 20 reps
60 kg x 20 reps
60 kg x 20 reps
60 kg x 20 reps
60 kg x 20 reps

[itsjustrobbieok]

Hmmm, up 2kg on last lot of measurements. Quads are 1cm bigger, gained on my biceps and neck too but everything else has stayed the same except my waist that has dropped 1cm. Seems odd!