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itsjustrobbiesjournalok UK Vegan Bodybuilding


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My shoulders are obliterated! Treated myself on my birthday to a nice little overhead press personal best and a burning superset of raises - lucky ole me! Supersets were crazy hard and have left me with an inability to raise my arms above my head

 

Standing barbell overhead press

12 x 20kg

8 x 37.5kg (+2.5kg)

8 x 37.5kg (+2.5kg)

11 x 37.5kg (+2.5kg)

 

Seated dumbbell overhead press

12 x 14kg (+2kg)

12 x 14kg (+2reps)

12 x 14kg (+2reps)

 

Side/Front/Rear dumbbell raise superset

10 x 5kg

10 x 5kg

10 x 5kg

 

Reverse dumbbell wrist curl

8 x 5kg (+2.5kg)

8 x 5kg (+2.5kg)

8 x 5kg (+2.5kg)

10 x 2.5kg

 

Dumbbell wrist curl

15 x 8kg

10 x 10kg

10 x 10kg

10 x 10kg

 

Facepull

12 x 24kg

12 x 24kg

12 x 24kg

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Blimey, that leg picture came out a bit big! Great quad/calf session this morning, PB's on every lift

 

Squat

12 x 0kg

3 x 50kg

2 x 60kg

2 x 70kg

2 x 80kg

8 x 90kg (+7.5kg)

8 x 90kg (+7.5kg)

8 x 90kg (+7.5kg)

 

Leg press

12 x 70kg (+5kg)

12 x 70kg (+5kg)

12 x 70kg (+5kg)

 

Donkey calf raise

15 x 40kg (+5kg)

15 x 40kg (+5kg)

15 x 40kg (+5kg)

 

Calf raise (on 45degree leg press)

10 x 100kg (+10kg)

8 x 100kg (+10kg)

6 x 110kg (+20kg)

9 x 110kg (+20kg)

18 x 60kg

12 x 60kg

 

Dumbbell calf raise (single leg)

15 x 14kg

15 x 14kg

15 x 14kg

15 x 14kg

 

Leg extension (sets 1-3 single leg)

12 x 50kg (+5kg) - combined weight

12 x 50kg (+5kg) - combined weight

12 x 50kg (+5kg) - combined weight

15 x 25kg

13 x 20kg

15 x 15kg

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ABlitorated...

 

Leg raise - 30 secs between sets

x 10

x 12 (bent legs)

x 15 (bent legs)

x 10 (bent legs)

x 10 (bent legs)

 

Cable crunch - 30 secs between sets

15 x 18.75kg

15 x 18.75kg

15 x 21.25kg

15 x 21.25kg

15 x 21.25kg

 

Cable oblique crunch - no rest

15 x 8.75kg

15 x 8.75kg

15 x 8.75kg

15 x 8.75kg

15 x 8.75kg

 

Cable side bend

15 x 26.25kg

15 x 26.25kg

15 x 26.25kg

 

Barbell ab rollout

x 6

x 6

x 6

x 6

 

Crunch/reverse crunch superset

x 15

x 15

x 15

x 15

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Hmmm I expected to enter the gym and smash the weights but I wasn't as strong as I felt walking in, could be a lack of sleep though as I only got around 6hours or so. *yawn*. Hit the same weight and reps for decline bench and dumbbell press, with the standing cable fly I tried a few different angles to see what hits the chest the most (and have found the sweet spot) and finished with a couple of high rep sets to finish with a nice little pump . Decided to give hammer curls a go today as I didn't expect to get much out of chins but just ended up with a pain in my right forearm for the trouble! I think its a combination of an old problem that has reoccured (numbness down arm which was previously from bad posture on the computer at work, I think a week of using my laptop at home has brought it back on though!) and a bloody good pump from the hammer curls! Tried for a set of curls with the ez bar but my arm said no

 

Decline barbell bench press

10 x 20kg

5 x 30kg

2 x 40kg

8 x 50kg

8 x 50kg

8 x 50kg

 

Incline dumbbell bench press

12 x 18kg

12 x 18kg

12 x 18kg

 

Standing cable fly

10 x 7.5kg (+5kg)

10 x 7.5kg

10 x 7.5kg

20 x 2.5kg

20 x 2.5kg

 

Hammer curl

10 x 10kg

10 x 10kg

10 x 10kg

 

EZ barbell curl

2 x 27.5kg

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Had some extra time in bed this morning (I am on holiday after all!). Feeling a bit tired and have done for the last couple of days despite getting plenty of sleep. Yesterdays food wasn't as great as usual, well down on calories. A weight check yesterday had me at 75.4kg and looking leaner (or at least a touch less bloated than usual). Had a good workout this morning, hit more pullups, and added weight onto pretty much everything. Especially happy with the dumbell rows that seemed to fly up without effort!

 

Pull Up

8 (+1rep)

6 (-1rep)

5 (+1rep)

 

Dumbbell row

8 x 18kg (+4kg)

10 x 20kg (+6kg)

10 x 22kg (+8kg)

 

Wide grip lat pulldown

12 x 45kg (+5kg)

8 x 50kg (+10kg)

8 x 50kg (+10kg)

 

Close rip lat pulldown

12 x 40kg (+5kg)

8 x 45kg (+10kg)

8 x 45kg (+10kg)

 

Donkey calf raise

15 x 40kg

15 x 40kg

15 x 40kg

 

Dumbbell calf raise

15 x 20kg (+6kg)

12 x 20kg (+6kg)

 

Calf raise (leg press)

8 x 110kg

8 x 110kg

10 x 110kg

10 x 110kg

10 x 110kg

 

Smith calf raise

15 x 40kg

15 x 40kg

15 x 40kg

15 x 40kg

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Had some extra time in bed this morning (I am on holiday after all!). Feeling a bit tired and have done for the last couple of days despite getting plenty of sleep. Yesterdays food wasn't as great as usual, well down on calories. A weight check yesterday had me at 75.4kg and looking leaner (or at least a touch less bloated than usual). Had a good workout this morning, hit more pullups, and added weight onto pretty much everything. Especially happy with the dumbell rows that seemed to fly up without effort!

 

Pull Up

8 (+1rep)

6 (-1rep)

5 (+1rep)

 

Dumbbell row

8 x 18kg (+4kg)

10 x 20kg (+6kg)

10 x 22kg (+8kg)

 

Wide grip lat pulldown

12 x 45kg (+5kg)

8 x 50kg (+10kg)

8 x 50kg (+10kg)

 

Close rip lat pulldown

12 x 40kg (+5kg)

8 x 45kg (+10kg)

8 x 45kg (+10kg)

 

Donkey calf raise

15 x 40kg

15 x 40kg

15 x 40kg

 

Dumbbell calf raise

15 x 20kg (+6kg)

12 x 20kg (+6kg)

 

Calf raise (leg press)

8 x 110kg

8 x 110kg

10 x 110kg

10 x 110kg

10 x 110kg

 

Smith calf raise

15 x 40kg

15 x 40kg

15 x 40kg

15 x 40kg

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Back pumps to the max! I think I may have to ditch the separate hamstring workout and just tack some leg curls onto the end of quad day - the back pumps I'm getting off SLDL's is insane . Other than the agony today was a really good workout. Decided as I had some extra time and I missed out on biceps the other day that I would do a few sets at the end. Doing the drop sets for my last set makes me feel so good, gotta love that pump eh Arnie? I felt like Greg Plitt during one of his workouts (minus the pep talks and other weird sh*t). It feels good to feel good . I keep forgetting to do the close grip bench correctly though, always flaring my elbows out, one day I will remember hopefully!

 

Romanian Deadlift

10 x 20kg

5 x 40kg

2 x 60kg

2 x 70kg

8 x 85kg (+5kg)

8 x 85kg (+5kg)

8 x 85kg (+5kg)

 

Straight leg deadlift

8 x 65kg (+5kg)

8 x 65kg (+5kg)

8 x 65kg (+5kg)

 

Close grip benchpress (smith machine)

10 x 20kg

10 x 30kg

8 x 35kg (+5kg)

8 x 35kg (+5kg)

 

Incline skullcrusher

12 x 25kg

8 x 27.5kg (+2.5kg)

8 x 27.5kg (+2.5kg)

 

Tricep pushdown (rope attachment)

8 x 21kg

8 x 21kg

8 x 21kg

8 x 12.5kg (drop set)

8 x 7.5kg (drop set)

15 x 2.5kg (drop set)

 

Cable bicep curl

12 x 2.5kg

12 x 7.5kg

8 x 10kg

8 x 10kg

 

Hammer curl

10 x 10kg

10 x 10kg

10 x 10kg

 

Leg curl

12 x 45kg (+5kg)

10 x 45kg (+5kg)

10 x 50kg (+10kg)

12 x 25kg (drop set)

12 x 15kg (drop set)

12 x 5kg (drop set)

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Overslept this morning so was at the gym a bit later than usual for a Saturday. Really glad I went in though as I had a really great workout with more PB's!

 

Decided to make the jump up to 40kg for OHP which is a greater jump than I'd like but I keep forgetting to take my micro plates to the gym. Didn't really feel like I got the best forearm workout and I think I may drop that out (along with moving the hamstring exercises to leg day).

 

Standing barbell overhead press

12 x 20kg

8 x 40kg (+2.5kg)

8 x 40kg (+2.5kg)

4 x 40kg

 

Seated dumbbell overhead press

12 x 14kg

12 x 14kg

12 x 14kg

 

Side/front/rear raise (superset)

10 x 6kg (+1kg)

10 x 6kg (+1kg)

10 x 6kg (+1kg)

 

Barbell wrist curl

15 x 17.5kg

15 x 17.5kg

15 x 17.5kg

 

Dumbbell wrist twist

10 x 10kg

10 x 10kg

10 x 10kg

10 x 10kg

 

Face pull

12 x 21kg

12 x 24.5kg

12 x 24.5kg

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Killing those abs today! Still love/hate the gym on Sundays though, the increased number of good looking women is countered by a much larger increase in weird men!

 

Hanging leg raise

x 10 (straight leg)

x 10 (bent leg)

x 10 (bent leg)

x 10 (bent leg)

x 10 (bent leg)

 

Cable crunch

15 x 23.75kg

15 x 23.75kg

15 x 23.75kg

15 x 23.75kg

15 x 23.75kg

 

Cable oblique crunch

15 x 8.75kg

15 x 8.75kg

15 x 8.75kg

15 x 8.75kg

15 x 8.75kg

 

Cable side bend

15 x 26.25kg

15 x 26.25kg

15 x 26.25kg

15 x 26.25kg

 

Crunch/reverse crunch

x 15

x 15

x 15

x 15

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Leg day = pain and suffering.

 

Got a bit carried away with the curls and and extensions I think, in my head I fancied trying the FST7 thing but I think I went a bit overboard... The sets of 20 on leg press was evil but I was glad to be sitting down after the squats (more back pumps).

 

Barbell squat

12 x 0kg

10 x 20kg

5 x 50kg

1 x 60kg

1 x 70kg

1 x 80kg

10 x 90kg (+2reps)

10 x 90kg (+2reps)

7 x 90kg

 

Leg press

20 x 60kg

20 x 60kg

20 x 60kg

 

Calf raise (on leg press)

15 x 60kg

15 x 60kg

15 x 60kg

15 x 60kg

15 x 60kg

 

Leg curl

12 x 50kg

10 x 50kg

8 x 50kg

8 x 30kg

6 x 30kg

10 x 30kg (swapped to different leg curl machine - much smoother!)

10 x 30kg

10 x 30kg

 

Leg extension

12 x 50kg

12 x 50kg

10 x 50kg

12 x 40kg

12 x 40kg

12 x 40kg

12 x 30kg

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This morning was a bit of a struggle to get up, I think my 2 weeks of getting up slightly later has wrecked my pattern for early mornings again. Some more back pumps again but I have bought some taurine so hopefully that will help. Diet has been great, eating (with ease) everything I have planned and in fact I have increased my non training days calories to be the same as workout day. I'm going to add in some cardio to help keep me trim (ish) while the weight goes up. Good workout overall with weights/reps all going up. I seemed to get through the workout pretty quickly so probably should have thrown some dips in too. Loving the extra sets and massive pump at the end of each bodypart too

 

Barbell decline benchpress

12 x 20kg

2 x 30kg

2 x 40kg

10 x 52.5kg (+2.5kg)

10 x 52.5kg (+2.5kg)

10 x 52.5kg (+2.5kg)

 

Barbell incline benchpress

8 x 40kg

10 x 40kg

8 x 40kg

 

Cable standing fly

10 x 7.5kg

10 x 7.5kg

10 x 7.5kg

7 x 7.5kg

7 x 7.5kg

7 x 7.5kg

7 x 7.5kg

 

Dumbbell hammer curl

12 x 10kg (+2reps)

12 x 12.5kg (+2.5kg)

10 x 12.5kg (+2.5kg)

 

Ez barbell curl

8 x 27.5kg

10 x 27.5kg

8 x 27.5kg

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