Jump to content

itsjustrobbiesjournalok UK Vegan Bodybuilding


Recommended Posts

  • Replies 122
  • Created
  • Last Reply

Top Posters In This Topic

Decided today that if I want to look like a bodybuilder then like one I should train - and that means not worrying so much about grip strength and using straps a bit more if it helps me focus on the muscles being trained and work a bit more weight. I've also (shock horror) ordered some gloves purely for pull ups as I feel like I'm failing more from the crappy bar grips than anything else. I might adjust my Sunday as the ab workout takes no time and do some grip work too.

 

Felt the romanian deads much more than previous attempts so thats good, I think I need to adjust my tricep bits slightly and do dips first (missed today) then skullcrushers (which seemed better this week) and the cable pushdowns last.

 

Also on the log I will start adding in brackets any weight increases from the previous week

 

Straight leg deadlift

 

12 x 20kg

12 x 55kg (+5kg)

12 x 55kg (+5kg)

12 x 55kg (+5kg)

 

Romanian deadlift

 

12 x 75kg (+5kg)

12 x 75kg (+5kg)

12 x 75kg (+5kg)

 

Tricep rope pushdown

 

8 x 24.5kg (+3.5kg)

3 x 21kg

12 x 21kg

12 x 21kg

 

Skullcrusher

 

12 x 22.5kg

12 x 22.5kg

12 x 22.5kg

 

Leg curl

 

12 x 35kg (+5kg)

12 x 35kg (+5kg)

12 x 35kg (+5kg)

Link to post
Share on other sites

Pretty good workout today, decided to push the weight up and drop the reps (I figure I should get the weights up then think about upping the rep range). Forearms were SO painful and pumped afterwards, especially with doing the palms down version first.

 

Overhead barbell press

 

5 x 20kg

8 x 35kg

8 x 35kg

10 x 35kg

 

Seated dumbbell press

 

10 x 12kg

10 x 14kg

10 x 14kg

 

Face pull

 

12 x 24kg

12 x 24kg

12 x 24kg

 

Side dumbbell raise

 

12 x 6kg

12 x 6kg

12 x 6kg

 

Dumbbell wrist curl (palms down)

 

15 x 2.5kg

15 x 2.5kg

20 x 2.5kg

 

Barbell wrist curl (palms up)

 

15 x 17.5kg

15 x 17.5kg

15 x 17.5kg

 

Dumbbell wrist twist

 

15 x 7.5kg

15 x 7.5kg

25 x 7.5kg

Link to post
Share on other sites

Got my bloodtests back today, everything looks ok except for elevated LDH and CK levels which could be down to training that day?

 

HAEMATOLOGY

HAEMOGLOBIN 15.4 g/dL 13.0 - 17.0

HCT 0.453 0.37 - 0.50

RED CELL COUNT 5 x10^12/L 4.40 - 5.80

MCV 90.6 fL 80 - 99

MCH 30.8 pg 26.0 - 33.5

MCHC 34 g/dL 30 - 35

RDW 12.1 11.5 - 15.0

PLATELET COUNT 298 x10^9/L 150 - 400

MPV 11.4 fL 7 - 13

WHITE CELL COUNT 5.88 x10^9/L 3.0 - 10.0

Neutrophils 3.74 x10^9/L 2.0 - 7.5

Lymphocytes 1.66 x10^9/L 1.2 - 3.65

Monocytes 0.41 x10^9/L 0.2 - 1.0

Eosinophils 0.05 x10^9/L 0.0 - 0.4

Basophils 0.02 x10^9/L 0.0 - 0.1

ESR Insufficient sample for ESR. Please repeat.

 

 

BIOCHEMISTRY

SODIUM 140 mmol/L 135 - 145

POTASSIUM 4.5 mmol/L 3.5 - 5.1

CHLORIDE *97 mmol/L 98 - 107

BICARBONATE *31 mmol/l 22 - 29

UREA 7.6 mmol/L 1.7 - 8.3

CREATININE 87 umol/L 66 - 112

BILIRUBIN 5 umol/L 0 - 20

ALKALINE PHOSPHATASE 108 IU/L 40 - 129

ASPARTATE TRANSFERASE 29 IU/L 0 - 37

ALANINE TRANSFERASE 31 IU/L 10 - 50

LDH *264 IU/L 135 - 225

CK *429 IU/L 38 - 204

GAMMA GT 15 IU/L 10 - 71

TOTAL PROTEIN *61 g/L 63 - 83

ALBUMIN 42 g/L 34 - 50

GLOBULIN 19 g/L 19 - 35

CALCIUM 2.24 mmol/L 2.15 - 2.55

Corrected Calcium 2.24 mmol/L 2.15 - 2.55

PHOSPHATE 1.09 mmol/L 0.87 - 1.45

URIC ACID 296 umol/L 266 - 474

RANDOM BLOOD GLUCOSE (FL) 5.4 mmol/L 3.5 - 7.9

TRIGLYCERIDES 1.2 mmol/L < 2.3

CHOLESTEROL 2.9 mmol/L Optimum <5.0

HDL CHOLESTEROL 1.4 mmol/L 0.9 - 1.5

HDL % of total 48 % 20 and over

LDL CHOLESTEROL 1 mmol/L Up to 3.0

IRON 13.1 umol/L 10.6 - 28.3

T.I.B.C 59 umol/L 41 - 77

TRANSFERRIN SATURATION 22 % 20 - 55

 

 

ENDOCRINOLOGY

THYROID STIMULATING HORMONE 2.04 mIU/L 0.27 - 4.2

FREE THYROXINE 16.8 pmol/l 12.0 - 22.0

TESTOSTERONE 14.5 nmol/L 7.6 - 31.4

Link to post
Share on other sites

Quads and calves today, I'm still not sure if I love or loathe this workout! Always struggle to keep my breakfast down initially... Squats felt especially hard this morning for some reason. Also the aircon is warmer than usual which I find doesn't help. Loving the donkey calf raises, really feel my calves getting worked well. And now on holiday from work for 2 weeks

 

Barbell squat

12 x 20kg

3 x 50kg

3 x 60kg

2 x 70kg

12 x 82.5kg

12 x 82.5kg

12 x 82.5kg

 

Leg Press

12 x 65kg

12 x 65kg

12 x 65kg

 

Donkey Calf Raise

15 x 30kg

15 x 30kg

15 x 30kg

 

Seated calf raise

25 x 20kg

25 x 20kg

25 x 20kg

 

Leg extension

12 x 45kg

12 x 45kg

12 x 45kg

Link to post
Share on other sites

Chest and biceps today, decline bench felt great and I could feel my chest doing most of the work. Really pleased to not have pumped shoulders/triceps after the changes I've made! Decline bench I also had a spotter for the last set and hit 12 without help. Also moved chin ups before the curl which helped me get some extra reps out. Switched to preacher curls for a change today but I'm not really keen on them, my arms don't feel like they pivot in the right directions to do them and I get more feeling in the bicep with strict standing curls.

 

Decline barbell bench

12 x 20kg

3 x 30kg

3 x 40kg

8 x 50kg (+10kg)

8 x 50kg (+5kg)

12 x 50kg (+5kg)

 

Incline dumbbell press

12 x 18kg (+2reps)

12 x 18kg (+2reps)

8 x 18kg (+2kg)

 

Standing cable fly

12 x 2.5kg

12 x 7.5kg (+2.5kg)

12 x 7.5kg

 

Close grip chin up

5 (+1rep)

5 (+2rep)

5 (+3rep)

 

Preacher curl

10 x 22.5kg

10 x 22.5kg

10 x 22.5kg

Link to post
Share on other sites

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

Link to post
Share on other sites

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.

 

http://28.media.tumblr.com/tumblr_lzqo4s78T51royhqqo1_500.jpg

http://26.media.tumblr.com/tumblr_lzqo4s78T51royhqqo2_250.jpg

http://25.media.tumblr.com/tumblr_lzqo4s78T51royhqqo3_250.jpg

 

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

Edited by itsjustrobbieok
Link to post
Share on other sites

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

Link to post
Share on other sites
Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.


×
×
  • Create New...