itsjustrobbieok

thanks

Anyone can compete!

Wow. If you google UK vegan bodybuilding - my journal is number 7 in the list!!

Nice little pop from this mornings chest workout

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

I concur!

*big grin*. Thank you so much!

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

You won't need to lose much and you will look pretty awesome mate! Just go on a really small calorie deficit diet, do it nice and slow and go by the mirror.

Bodyfat calipers...

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

http://img.tapatalk.com/5b7d82c4-be8f-5299.jpg My legs have stopped working!

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

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

Haha! Thanks

Done

Ahhhh. Let me sort that out...

There's pics above ^^

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

Whats your bodyfat %? With water and bodyfat you will cut a lot of lbs remember...

Here in the UK its easy to buy 100% GMO free soy and THAT is the important thing in my opinion.

You know I've just popped my first ibuprofen in about a year and half so it must be sore! And currently have a bag of frozen spinach on it

Arrrghhhh. Cracked the top of my kneecap straight into the corner of a wall and am in SO much pain. Bleurgh.

Today is the first day of two weeks off work for me and its started with a rest day and lay in. Me and the cat are just watching a Jay Cutler video and eating some lunch

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