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Posts posted by veggiesasquatch

  1. Ok not quite sure what happended today! I moved a few weeks ago & dead lifted the day after. I hurt my lower back through the moving & putting furniture together. All week my back was stiff but come following Monday I felt good. But half way through my working sets My back went again. I haven't hit dead lifts now for a few week, Instead using hyperextensions to hit my back.


    Today I dead lifted & my left hand grip was shot after my two warm up sets. On my first working set I was hanging on by my nails almost, After two reps my hands was just opening & I couldn't do a thing to stop it. Even my wraps did nothing, So I went light & just hit reps. Feel deflated as I really filled my face & got early nights ready for hitting dead's. Todays workout below


    Back & Biceps


    dead lifts: 2x warm up sets then not quite sure what I did after

    Bent over rows 1xwarm up 3xworking sets failing by 12 reps

    Wide grip chins 3xfailure

    Cable pull downs 3xfailure




    Seated rows & underhand lat pull downs. Both 3xfailure




    3 sets of 21's curls

    Machine spider curls 2xfailing by 6 reps (heavy) then a final set with a triple drop set

    Laying down cable curls 3xfailure

  2. Flat as a pancake today.Only got a couple hours sleep yday after finishing a night shift stink. Got round seven hours sleep last night but I didn't want to get up today. Struggled on hack squat. I can usually max out the load with 250kg & hit 20ish reps. The 100 rep drop set killed me.


    Two days off now so will hit back hard Monday:


    Leg Extensions:

    2 warmup sets of 8-10 reps

    1 drop set of 100 total reps


    Leg Press:

    2 warm-up sets of 8-10 reps

    3 rest-pause sets to failure in 30 reps


    Standing Hamstring Curls:

    1 warm-up set of 8-10 reps

    3 sets to failure in 20 reps


    Hack Squats:

    2 warm-up sets of 8-10 reps

    3 rest-pause sets to failure in 30 reps


    This finishes week three of the twelve week plan I'm following at present.

  3. @Ruiz, Not sure what to tell really haha do you know the Malvern area? I lived there for a couple of yrs below the hills & I use to do 20+miles a week over them running.


    I have been self teaching myself spanish for a few years & that's how I came across keysi, Do you know of it? As it originates from Spain.



    @Belle, KFM is about the most functional art I have studied. I've trained martial arts for a long time & In everyday life Keysi is perfect. But it's not a martial art as such really.


    Have tried Krav Maga & did't think much of it tbh.

  4. To days workout below, The superset right at the end had myself & my workout buddy laughing hard. Trying to do the close pushups were hilarious.


    Decline barbell Press:

    2 warm-up sets of 8-10 reps

    3 sets to failure in 6-8 reps


    Straight Arm Pullovers:

    2 sets to failure 10-12 reps


    Incline Flyes:

    3 sets to failure 10-12 reps

    1 drop set to failure


    Seated chest press

    3 set to failure


    Overhead Tricep Extensions:

    1 sets to failure 25reps

    2 drop sets to failure



    3 sets to failure 12-15 reps



    Lying Dumbbell Extensions:

    3 sets to failure 10-12 reps


    Narrow Pushups:

    3 sets to failure



    Bench Dips:

    3 sets to failure 12-15 reps

  5. My personal advice would be, if you are after gaining muscle is to have a period of "bulking" with only very moderate cardio (if you can keep a conversation going thats perfect) to get the muscle on. If you don't like the added size you can jus lean up or just lean up a little to cut the added size.


    You should start with an extra 500 calories a day with cleans foods.

  6. I have done vegan diets, I kinda float in/out of eating eggs & I dont usually buy cows milk. In all honesty it's just so hard to get any decent vegan food where I live. I don't want to live on beans ect for a protein hit.


    I also found my strength to fade very quickly & this was along with following proper bulking vegan diets. I just don't think it suits me as a full time diet. Even upping the calories & portion sizes I was loosing power & weight. For the most part out of a week I would say 65% of my diet is already vegan, I just have quorn/meat free products once or twice a day.

  7. Here's today's food for me. Im not vegan before you continue


    meal one:

    Bagel with peanut butter

    Protein shake with 3 tbls oats & milk


    Meal two:

    x2 boiled eggs

    Mixed nuts with dried fruit



    meal three:

    4 pieces of soya & linseed bread (6.5grams protein per slice) with

    cottage cheese & salad

    cereal bar


    meal four:

    fried rice with onion, mushroom, broccoli, peas & quorn chicken

    Soya desert


    meal 5:

    Rest of the cottage cheese before bed



    I'll be training today so will have a all in one shake 1 hr before workout & a whey shake right after.

  8. I don't like to use a bench to do one arm rows. I like to find something slightly higher than my wait or level with it & steady myself with my free hand. I then go with a wide stance as I find this stretches the back more.


    A good burn out for shoulders & traps would be doing up right rows with a wide, medium & narrow grip. Fail one grip, rest set for the next grip & keep going to you hit all 3 grips, That's one set.

  9. Ok so I'm just kicking off my third week of a 12 week plan. I switched from being a long distance runner, toning with high reps to soley lifting. Purely to gain size.


    I work on a 4 day split. I work continental shifts so training fits in with this.


    16th oct: Back & biceps. I focus more on lats this week for back.


    Hyperextensions 4xfailure in 25 reps, weighted



    Reverse grip pulled down. 1 warmup set then 3xfailure in 12 reps increasing weight

    Wide grip pull down. 3xfailure in 12-15reps increasing weight

    Hammer & reverse grip chins 4xfailure (alternating grips)

    Bentover barbell rows 4X10 reps (various grips)



    Alternating curls. 1xwarmup then 3Xfailure in 13 reps


    To finishes biceps I did mc preacher curls 3xfailure in 10 reps then super setted with spider curls till failure, also 3x...


    Monday 17th: Shoulders,Abs & Calves.




    Front & side raises superset 1xwarm up then into 3xfailure in 12 reps per movement

    Seated press 1xwarm up 2xfailure in 8 reps 1xfailure in 20 reps

    Upright rows with a wide,medium & narrow grip. 7,7,7x3

    Bent over raises 15x4 superset with calf raises, weighted & body wight so failing between 15-30 reps


    To finishes with abs superset crunches, v'ups & leg raises. All 3 is one set so 3x failure.


    I apologise if any words have been changed as am using my iPhone to post. It's also fiddley to do a nice lay out of info so shall try using laptop next time.

  10. Hi all,


    Quick intro. I've been vegetarian now coming up two years & found the transition easy.


    I used to be over weight at 93kg & 5 ft 10". I dropped a lot of weight in 5-6 months (65kg at my slightest) through running, high reps & keysi fighting method.


    I've now dropped all cardio besides walking to from work which is over an hr each day & soley working on bulking. Have put on almost 2 & a half stones with good clean foods (mostly).


    Looking to meet/speak to others.

  11. Firstly hello all, First post!


    Ok I have switched from being a middle distance/long distance runner about four months ago & have made some good gains. I've put on roughy 2 & a half stone in weight, managed to bench 100kg for 6x3 working sets the first time recently (this was my first little benchmark I use to struggle on 60kg) & would like to continue "bulking"


    I just needed a little advice on supplements. The more I read the more things I find to take! This is my supp intake at present:


    Multi vit, gluecosamine, Glutamine, iron supp & I've just placed an order for some aminos & also have been lookin into flaxseed oil.


    My protein in take comes from an all in one before training & after I take mutant whey with creatine. Have just finished the loading phase of



    How does this compare or sound? Am

    I ok or could I be making any changes? Any advice would be amazing.



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