vegan801power Posted September 17, 2009 Share Posted September 17, 2009 Goal: Bulk up to 205, then cut to 200. Currently sitting at approx 192. Having a hard time putting on anything but body fat at this point. Natural body weight is around 150-160, so happy that I have put on this much so far. Breakfast: builders bar, soy yogurt, snacking on almonds until lunch.Lunch: Tofu and rice usually.Snack: 25-30 gram protein shake, Nitro Fusion brand.Dinner: pound of tofu, noodles, etc.Currently Taking TBOMB II(test booster and estrogen suppressant) doubtful it's doing anything beyond wasting money, occasional creatine and glutamine with my protein shake, just to replenish. Workouts are seperated into one group per day (chest, back, arms, legs, shoulders), 4-5 days a week for an hour at a time. Lately have been enjoying super sets, 8-10 really heavy immediately followed by a different exercise but same muscle for 10 reps. I do one set of 20 squats before every workout (read about an oldschool program called the squats and milk routine), do most lifts with free weights, etc. Roughly four different lifts for each group, 8-10reps, four sets. At this point I have lifted myself stupid, and am mostly looking for tips beyond the "work harder eat more" sort, though anything is helpful, if you truly think that after peaking for a year, all I have to do is that. Any crazy supplements that have worked? I'll take anything as long as it's vegan. Link to comment Share on other sites More sharing options...
vegan801power Posted September 22, 2009 Author Share Posted September 22, 2009 Mon Chest., Started with one set of squats, 20 reps @ 185 then barbell bench super sets with dumbell fly. Try to do 2 full seconds on both contraction and expansion, so they are slow lifts.185*10, 27.5 fly*10185*8, 27.5*10185*6, 27.5*10165*8, 27.5*10 Cable pull up50*1050*8 Cable Pull Down70*1060*10 short work out, ran out of time. Link to comment Share on other sites More sharing options...
vegan801power Posted September 23, 2009 Author Share Posted September 23, 2009 TUES: shoulders:Squat, 20*185 Push press (first time doing these)95*895*895*8 Arnold press superset w/ lateral raise45*10, 17.5*1045*8, 15*1045*6, 15*840*8, 10*10 seated back fly, mixed with peck deck just for fun.120*10, 160*10135*10, 180*10135*10, 200*10 Link to comment Share on other sites More sharing options...
vegan801power Posted September 24, 2009 Author Share Posted September 24, 2009 WED, Arms: counting 4 seconds for each rep.Squats, 185*20 Dips 1088 Cable curl100*10 outside120*10 inside90*10 outside. skull crusher, pressing it out for ten after each set.65*1075*875*8 Static incline curl25*1030*830*7 Link to comment Share on other sites More sharing options...
vegan801power Posted September 25, 2009 Author Share Posted September 25, 2009 Thurs, Legs. Leg Press180*10 outside, 180*10 inside270*10 outside, 270*10 inside320*8 out, 320*8 in270 *8 out, 270*8 in seated calf raise90*10115*10115*890*10 decline sit-up50 reps40 reps lat pull down just for fun165*8150*8150*6135*8 Link to comment Share on other sites More sharing options...
VeganEssentials Posted September 28, 2009 Share Posted September 28, 2009 Looks good! One quick question - just wondering the reason for doing 20-rep squats on a daily basis. Typically, when I see people incorporate 20-rep squats, it's done as a single-set on leg day (ala the old "breathing sqauts" program where you take your 10 rep max and grind it out for 20, even if it takes 5 minutes to complete). Just wondering the reason for making 20-rep squat sets a warm-up each day - it's interesting to see, but I'm curious if all the effort that goes into them might be draining your strength for the following lifts. Link to comment Share on other sites More sharing options...
vegan801power Posted September 29, 2009 Author Share Posted September 29, 2009 Thansk a ton for the interest. I read about a program called the Squats and milk routine. Do one set of 20 squats, with a weight heavy enough that it is very hard to finish, almost to failure, and drink a ton of milk (soy for us obviously). The general theory behind it is that by working your largest muscle group first and close to failure, it kick starts the rest of your body's hormones to build muscle. I have gained roughly 5-10 lbs while on it, but I have also changed a good amount of other things while simultaneously doing the program, so can't 100% vouch for it. You think theres any credence to the theory? thanks. Friday's workout was back, but I don't remeber everything, so we'll just call it good. Link to comment Share on other sites More sharing options...
VeganEssentials Posted September 30, 2009 Share Posted September 30, 2009 Thansk a ton for the interest. I read about a program called the Squats and milk routine. Do one set of 20 squats, with a weight heavy enough that it is very hard to finish, almost to failure, and drink a ton of milk (soy for us obviously). The general theory behind it is that by working your largest muscle group first and close to failure, it kick starts the rest of your body's hormones to build muscle. I have gained roughly 5-10 lbs while on it, but I have also changed a good amount of other things while simultaneously doing the program, so can't 100% vouch for it. You think theres any credence to the theory? thanks. Friday's workout was back, but I don't remeber everything, so we'll just call it good. The "squats and milk" program is pretty much the same one that I was thinking of Typically, I've seen it done as a once-per-week program, never seen anyone doing the squatting as a daily part before. Though, I'm sure that with the frequency that your body is definitely well-primed for squat mode from the regular abuse, so that's got to be a bonus I've always heard great things about the program - my mental toughness for heavy high-rep squats sucks, though, so I've always been more of a low-rep guy myself. Best of success with the training! Link to comment Share on other sites More sharing options...
vegan801power Posted September 30, 2009 Author Share Posted September 30, 2009 thanks a ton for the encouragement!!!! TUES; ChestSquats, 195*20 (terrible form towards the end.) Dumbell Bench, super set chest fly, one arm at a time, while the arm at rest stays extended.65*10, 30*1070*8, 30*1070*6, 30*865*6, 25*10 Decline dumbell60*8, 25*1055*7, 25*850*7, 20*1045*6, 20*10 Incline Dumbell55*8, 20*1050*7, 25*1055*650*6 Link to comment Share on other sites More sharing options...
vegan801power Posted October 1, 2009 Author Share Posted October 1, 2009 Wed, Arms,Squats, 20*185 seated curl35*1040*840*635*8 Tricep cable pushdown80*970*1070*860*8 Preacher easy bar curl75*895*3, 75*375*655*6 Overhead raise50*1060*1060*860*7 Link to comment Share on other sites More sharing options...
vegan801power Posted October 2, 2009 Author Share Posted October 2, 2009 Thurs, whatever I felt like.ran for 5 min, Squats 20*185 Arnold Press50*1050*845*740*8 Seated Row180*10195*8195*4, 180*3180*8 Upright row, superset with military press75*10, 75*1075*10, 75*885*10, 75*6 Weighed in at 194.5 Link to comment Share on other sites More sharing options...
vegan801power Posted October 6, 2009 Author Share Posted October 6, 2009 Mon, Chest,Squat Machine 320*20 Incline Barbell super set with dumbell fly155*10, 30*10175*7, 30*10155*10, 30*10 decline cable pull70*1080*970*10 Flat Dumbell static bench, super set dumbell fly60*6, 25*1055*8, 25*5, 17.5*550*10, 20*10 Approx 36 pushups, until failure. Link to comment Share on other sites More sharing options...
vegan801power Posted October 7, 2009 Author Share Posted October 7, 2009 TUES Legs, Weight 194.1run for 5 minSquats:10*4510*13510*1558*1856*1955*205 Quad extension machine100*10100*10100*10 Hamstring machine105*1090*1080*10 calf raise machine160*10210*10260*10 Link to comment Share on other sites More sharing options...
vegan801power Posted October 8, 2009 Author Share Posted October 8, 2009 WED, shouldersrun for five minutes smith machine squats20*185 Arnold press super set with front/ lateral raise45*10, 15*1055*8, 15*1050*8, 15*10 upright row75*1090*1090*10 machine back fly130*10145*10145*10 Link to comment Share on other sites More sharing options...
vegan801power Posted October 12, 2009 Author Share Posted October 12, 2009 Friday, back and shoulders, don't remember what I did, but I clocked in at 197.9!!!! Epic for me, though I'm sure that I will have lost a few LBS over the weekend. Link to comment Share on other sites More sharing options...
robert Posted October 12, 2009 Share Posted October 12, 2009 Awesome! I love any reference to "epic!" Well done! Nice journal...I was just cruising through it...good consistency and updates. Go get em this week! Train hard and have Fun! Link to comment Share on other sites More sharing options...
vegan801power Posted October 13, 2009 Author Share Posted October 13, 2009 Nice, thanks!MON, ChestSquats, 195*20, mediocre form. Decline static dumbell bench, superset chest fly55*10, 25*1065*9, 25*1070*6, 30*10 Incline static dumbell bench, superset chest fly55*10, 30*1065*8, 30*1060*10, 30*8 flat static dumbell bench, superset chest fly65*8, 25*1060*7, 25*1055*9, 25*10 Link to comment Share on other sites More sharing options...
vegan801power Posted October 14, 2009 Author Share Posted October 14, 2009 Tues, shouldersRun for five min Arnold press55*860*655*6 Military dumbell press55*850*645*7 Front/ Lateral raise15*1017.5*1017.5*10 Machine back Fly145*10160*8145*8 Barbell shrug10*22510*2258*27510*225 also, where is the link to change your avatar, if anyone happens to be looking. Link to comment Share on other sites More sharing options...
vegan801power Posted October 16, 2009 Author Share Posted October 16, 2009 Thurs, Back Squats 20*195 Seated Row165*10195*8180*10 Dead lift135*10185*10135*10 dead lift straight back135*10*3 dumbell shrugs65*1075*1085*8 lat pull down150*10180*10150*5, 120*5 Link to comment Share on other sites More sharing options...
vegan801power Posted October 19, 2009 Author Share Posted October 19, 2009 Fri, bunch of arms. don't remember. Link to comment Share on other sites More sharing options...
mikkei Posted October 21, 2009 Share Posted October 21, 2009 Nice lifts! I'll be following your log from now on. Link to comment Share on other sites More sharing options...
vegan801power Posted October 25, 2009 Author Share Posted October 25, 2009 Hell yes, thanks!Mon, 10-19Squat 20*195 Barbell bench super set with dumbell fly185*7, 25*10185*5, 30*10165*6, 30*10 Incline barbell super135*8, 30*8135*7, 25*10135*6, 25*10 Decline dumbell super60*5, 25*855*6, 20*1050*5, 20*8 Peck deck175-7175*7175*8145*6 Link to comment Share on other sites More sharing options...
vegan801power Posted October 25, 2009 Author Share Posted October 25, 2009 10-20seated row180*10210*6 (sloppy)195*6180*7 Dead lift135*10165*10185*10185*10 incline dumbell back fly25*1020*1020*1020*10 Lat pull down180*6180*5165*6150*7 Link to comment Share on other sites More sharing options...
vegan801power Posted October 25, 2009 Author Share Posted October 25, 2009 10-22Arms, Squat 195*20 Tricep Pulldown70*1090*580*770*7 Seated static curl30*1030*830*525*6 Decline sit up3030 Overhead dumbell raise60*1075*570*560*10 Cable curl110*10110*10130*6120*7 Link to comment Share on other sites More sharing options...
vegan801power Posted October 25, 2009 Author Share Posted October 25, 2009 10-23 shouldersSquat 195*20 Military dumbell super w/ front lateral raise60*10, 15*1060*8, 15*1060*6, 12.5*1060*3, 12.5*7 Rear delt. cable pull40*1040*740*430*10 Barbell shrug185*10225*10275*10275*10295*8 Link to comment Share on other sites More sharing options...
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