Nicholas_Weir

250k Yeah, it felt easier than back squats for sure, but i don't think i will be doing 250kg anytime soon lol. as that is more than three times my bodyweight. This wasn't a brag or anything. I just find them really easy on the mc my gym has & wanted to ask how you find them. I max out the bars which hold the weight with the 250k, I ve had my work out buddy who's 13 stone stood on the back as well. My legs are not huge or anything. Well, that's impressive! This is the mc my gym has (pretty small picture, but you get the idea if you magnify the pic): http://vthumb.ak.fbcdn.net/hvthumb-ak-snc6/245686_10150641309145235_10150263986980235_24094_531_t.jpg

Train hard, lift hard, eat more and sleep a lot (the sleep part is veryimportant and is where i lacked for quite some time (aim forr a minimum of 8 hours per night if you can).

250k Yeah, it felt easier than back squats for sure, but i don't think i will be doing 250kg anytime soon lol. as that is more than three times my bodyweight.

Friday (Lower Body Power Day) Squats: 80kg x 5 90kg x 3 80kg x 5 Hack Squats: 70kg x 12 90kg x 12 Leg Extensions: 54kg x 12 58.5kg x 8 Stiff Legged Deadlifts: 40kg x 8 50kg x 7 60kg x 9 Leg Curls: 45kg x 12 54kg x 6 Standing Calf Raises (using dumbbells): 12.5kg's x 11 15kg's x 12 17.5kg's x 10 Calf Raises (leg press style): (I suprized myself here) 90 x 8 90 x 8 Today was a good workout and it made my great day an even better day as today... I FINISHED HIGH SCHOOL!!! YAY!!!

Hey Ricky, Welcome! For protein, I would suggest the above (lentils). also you can't go wrong with a nice vegan protein powder (Sunwarrior, Vega, Nitrofusion). I suggest you look into nitrofusion, as i has added BCAA's etc. Haven't tried it yet, have tried Sunwarrior vanilla flavoured though and that is nice (currently using it).

Wow! Great transformation! I am so happy for you!

Hey, so i finally settled on a routing which really like the look of; and that is Layne Nortons PHAT Routine which incorporates both powerlifting techniques with bodybuilding techniques: http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html Here is my first log of it today: (in kilograms): Thursday (Upper Body Power Day) One Arm DB Rows: 27.5's x 5 30's x 4 32.5's x 3 Pulldowns: 36 x 8 40.5 x 7 Chinups: BW x 6 BW x 6 DB Flat Bench: 17.5's x 5 20's x 4 22.5's x 5 Dips: BW x 7 Bw x 8 DB Shoulder Press: 12.5's x 10 15's x 7 17.5's x 6 EZ Bar Curls: 30 x 10 30 x 6 Skull Crushers (with EZ curl bar): 20 x 6 20 x 6 20 x 8 (Extra Stuff) (Abs): Side Bends/sways: 25's x 15 Dexline Situps (almost Vertical): BW x 15 Note: i really suprized myself in this workout. Total Time of workout: (1hr and 5 mins)

Yeah, I always find myself being called obsessed, that's when I show them that quote. I agree, scooby is spot on with nutrition!

50kg dumbbells a 40 or 50kg ez curl bar and a smith machine and other assorted machines.

Yeah

Okay, there is one catch though, I go to Jetts and theyy have no barbells, will that afffect my aability to complete this routine?

What like, A 5x5 routine? Or a regular Full body workout?

My instinct is telling me to go with the GVT routine.

You're in New Zealand right? mabye look into Jetts Gym, I recently joined. Great Prices, plus yoou have access to all jetts gyms in Australia and New Zealand when you join. Over here it is $19 a fortnight for 24/7 gym access.

Tell me about it! Moving back to Oz in 5 weeks and not looking forward to the increase of my food bill! I'd say the major cities cater well for Vegans in Australia, but not so much outside. However I have found the same thing here... outside of the major cities, slim pickings to even find vegetarian meals. I will definately live near the city then! Yeah prices are pretty bad, however bananas arent $13 a kilo now, they have gone down to about $5 a kilo.

Nicholas plenty of the online cycling websites sell them http://www.probikekit.com/us/hydration-nutrition/sports-nutrition-products/recovery/clif-builders-protein-bar-box-of-12.html I used to buy gels etc with no dramas. Don't expect to pay $1.50 though... Poor Aussies, we get ripped off! Thanks! I know hey, always picking on the Aussie! As soon as i have the money I am moving to America; it seems much more vegan friendly than Australia (i.e. more vegan stores and vegan people, plus Fruits and veggies are cheaper).

By the way, here is a link as to which I stumbled upon these three options: http://www.bodybuilding.com/fun/5-best-bodybuilding-programs.htm

Hey guys, so I am graduating from high school this thursday and am going to have much more time on my hands now and am looking to rest on a routine and stop chopping and changing once and for all. I need your opinions on the following routines with regards to building size which will support my high calorie diet as i seem to just gain fat on a 5 day split. These are the options: A Full Body routine (3x a week) or GVT, German Volume Training (3 days a week) or An Upper/Lower Split (4 days a week) Note, Working out 4 days a week is no problem for me if that helps. Thanks guys, I am looking forward to hearing your opinions.

So, an update everyone. I recently joined a gym (for the first time ever), so I don't have to work out at home. Also I am getting into the supplements etc, just brought a small Vanilla Soy Protein Isolate powder (finished it already), and also brought pack of Sunwarior Vanilla protein powder which tastes sooo good! I am looking into buying some Creatine, BCAA's and mabye some Ecdysten (found a vegan one). Anyway, I haven't been posting in the past fortnight or so as it was my final year of school work for high school as i am graduating this thursday (woohoo!) But now since it is the pretty much my holidays (no school work), I will begin posting again. I have been lifting still, however it hasn't been a consistent routine, I have been chopping and changing between GVT (German Volume Training), and Upper/Lower Split, and a full body routine. However, despite the chopping and changing, I have gone up in my lifts. In squats i have gone from 12 reps of 50kg to 12 reps of 70kg, I have gone up in incline press from using 18kg dumbbells to 23kg dumbbells, i have gone up to shoulder pressing 50kg for 6 reps etc. I have also gained some muscle size and lost some bodyfat while eating an 'oil free' diet and only obtaining my fats from ground flaxseed, peanut butter, tofu and other natural sources. There will be posting of my workouts soon when I decide on a routine and stick to it.

Haven't had either, as I can't find them anywhere in Australia! I WISH I COULD THOUGH AS I WOULD BUY BOXES OF THEM!!! If anyone in Australia knows where to get them here please tell me!!!!! For now i can only dream. You guys in the States are so lucky!!!

Preacher curls(seated and using an EZ curl bar) are a good way to build biceps. Barbell curls are also good to add on size. Then to shape do concentration curls, alternating dumbbell curls etc.

That's the trick, gradually increase as your body adapts to consuming more cals. I started at 3000 cal and went up about 100-150 cal each week until I reached wheree I am now (4200 cal a day), I am pretty lazy too and don't ssem to have gained any fat at all. (I am bulking).

Forgot to mention grains, seeds: Quinoa (a seed that is related to the leafy green veggies, namely spinach. Quinoa is also one of the few complete vegan proteins) Brown Rice Pearled Barley (one of my recent favourites) Rolled Oats (eat them every morning for breakfast and will go mad if I don't). Buckwheat (actually a fruit believe it or not) Millet Spelt Amaranath Rye