Simi Posted December 31, 2011 Share Posted December 31, 2011 PROFILE INFO: Name: Simi Location (City, State, Country): Melbourne, AustraliaGender: FemaleAge: 25New Year’s Resolution Goal: Bigger, Stronger, Fitter, Faster!Start Date: It’s already begunDesired Achievement Date: As long as it takesPast workout History: Training for almost 2 years, solidly for about 1 yearBiggest Obstacles: Gaining lean mass, learning to eat properly to support my trainingFavorite Foods: Vega protein mousse (just add a little chilled water to Vega protein powder and beat until thick) seitan, green vegies, dark chocolateFavorite Exercises: Free weightsCurrent training frequency: 5-6 times a week (except lately have only been doing 2-3 easy sessions to try and get my body to focus on fighting my chest infection.)Any injuries or info your mentor should have: Not really, I have a history of bad knees but it hasn’t bothered me for a while. I started training in March 2010 when my health hit an extreme low. I was underweight, partied too much, and didn't know how it eat properly or look after my body. I was stressed, anxious, depressed. Long story short, things in my life started to improve, and I realized how much my physical health was letting me down. I made a commitment to myself to make my body the best it could be, and along the way I felt not only my body strengthening, but my mind and spirit along with it. I have since put on about 10kg of lean mass, and hope to keep increasing through 2012. I was lucky enough to befriend the owner of my gym who continues to mentor me though my health and fitness goals. Without him I would not be where I am today, and I owe him my health and sanity! I have been vegetarian since I was 13 (the age my mum let me make the choice!) and have never looked back. I became vegan a few years later, but when I started my weight training I began using Whey Protein powders. I had no idea of the cruelty that is still present in the dairy industry, and upon being made aware of this, I made the commitment to live life on a completely plant based diet once again, and swapped the WPI for plant based protein. After reading Robert's book, I was so inspired to one day "make it" in the fitness world as a vegan, and to prove that you don't need animal products to build amazing muscles! I realized that it wasn't "impossible" to be a vegan in the world of bodybuilding, just that not many people are actually doing it... yet! Thank makes me feel pretty special too. Robert and everyone else involved in this website and forum have created such an amazing, inspiring, informative and supportive environment for like-minded people, and I cannot express how thankful I am that I found this place! Stay tuned for updates!Mid 2011, training solidly 5-6 times a weekEarly 2010, just beginning my training, 1-2 times a weekLate 2009, never would have pictured myself doing what I do now! Link to comment Share on other sites More sharing options...
viciousvixenx Posted December 31, 2011 Share Posted December 31, 2011 Nice abs!!! Keep up the good work Link to comment Share on other sites More sharing options...
Biglance Posted December 31, 2011 Share Posted December 31, 2011 Nice job, good success! Hope to share success with you! Lance Link to comment Share on other sites More sharing options...
Simi Posted January 1, 2012 Author Share Posted January 1, 2012 1/1/2012 HAPPY NEW YEAR!I managed to get down the the gym today for a very easy arm session. Still being careful with myself, as I am struggling with coughing fits and difficulty breathing due to bronchitis. I took long breaks between sets so as not to puff myself out and aggravate my coughing even more. I also went a bit lighter than usual. Seated tricep press1x15 - 10kg3x12 - 12kg Tricep push down4x12 - 10kg1x15 - 5kg dropset Tricep overhead extension1x15 - 10kg3x12 - 15kg Cable one arm tricep extension1x15 - 5kg3x12 - 7kg Barbell curls17.5kgs - I started coughing a lot at this point, so my reps and sets were really inconsistent as I had to keep stopping to catch my breath Dumbbell bicep curls4x10 - 7kgs Incline dumbbell curls2x12 - 6kg2x10 - 7kg I can't wait till my cough settles and I can train properly again, I feel like I'm just getting by on the bare minimum lately Link to comment Share on other sites More sharing options...
Simi Posted January 2, 2012 Author Share Posted January 2, 2012 2/1/2012 Still going relatively easy in the gym, this cough is being very persistent! Today I decided to hit the back. Despite "going easy" yesterday, my triceps are feeling a little tender, which is good! Close-grip lat pull down1x15 - 30kg3x12 - 40kg1x10 - 30kg drop set Bent over barbell row (reverse grip)4x12 - 35kg Leverage high row4x12 - 40kg Leverage iso row4x12 - 35kg Straight arm pull down4x12 (rest/pause last 3 reps) 25kg Seated cable row4x12 - 40kg Dumbbell pull over1x15 - 10kg3x12 - 12kg Link to comment Share on other sites More sharing options...
Simi Posted January 3, 2012 Author Share Posted January 3, 2012 3/1/2012 Didn't make it to the gym today, so today counted as a rest day. I did however drop in to see my partner's niece for her 5th birthday... and for the record, anyone not wanting to sign up for a gym membership, try this:Combine one 5 year old birthday girl with her 7 year old sister, mix in too much sugar, excitement, and imagination, and try to keep up! It was non stop chasey, piggy backs, twirling and wrestling for about 2 hours straight, you don't need a gym after that! However, today still technically counts as a rest day BIG LEG SESSION TOMORROW! Link to comment Share on other sites More sharing options...
Simi Posted January 4, 2012 Author Share Posted January 4, 2012 4/1/2012 LEG DAY! I tried a few variations today. A friend of mine has swapped going heavy to doing high reps, drop sets and reverse drop sets, with really good results. I gave it a shot on a few things last time I trained legs and even though the weights were low, the burn was intense! So I gave it another go today. I'm also finding squats very frustrating at the moment, I can't seem to go very heavy on them. So I gave myself a break and did hack squats instead. On a positive note, the cough is almost gone! Glad I can breath a little easier while training now Hack squats1x12 - no weight (warm up)1x12 - 10kg1x12 - 20kg1x12 - 20kg Leg press4x12 - 80kg Lying hamstring curls10x5kg, 10x10kg, 10x15kg, 10x20kg, 5x25kg (continuous sets increasing weight, repeated 4 times) Leg extensions10x5kg, 10x10kg, 10x15kg, 10x20kg, 5x25kg (continuous sets increasing weight, repeated 4 times) Seated calf raises4x10 - 40kg Calf press SUPERSET WITH Abductor machineCalves: 4x10 - 68kgAbductors: 4x10 - 65kg Link to comment Share on other sites More sharing options...
Simi Posted January 4, 2012 Author Share Posted January 4, 2012 I wanted to individually thank Lyndsay Braswell for all the help, support and encouragement she has been giving me through email for Vegan Bodybuilding’s “New Year, New You Challenge”. I really look up to her, she is a perfect example that it IS possible to be a vegan AND successful in the fitness, figure and bodybuilding world. I know there are plenty of vegan athletes out there, but I don’t know of any personally, and its so awesome to be able to contact Lyndsay with questions and concerns. She is dedicating and donating her own personal time to help out participants in the challenge, free of charge, and I really appreciate what she is doing not only for me, but everyone else she is mentoring and all the people she inspires, motivates and helps to achieve their goals. You can follow her blog here: http://www.lilgreendress.com/ You can also read her profile on the Vegan Bodybuilding website here: http://www.veganbodybuilding.com/?page=bio_braswell Link to comment Share on other sites More sharing options...
Simi Posted January 4, 2012 Author Share Posted January 4, 2012 Gun update - posting purely for vanity's sake, but hey, nothing wrong with being proud of hard work! Gun show Link to comment Share on other sites More sharing options...
Simi Posted January 5, 2012 Author Share Posted January 5, 2012 (edited) 5/1/2012 CHEST/DELTS/b] Today my cough was pretty much non-existent, so I was really excited about being able to push myself a little more!I trained for quite a while, but I was feeling up for a big session! Dumbbell bench press1x15 - 10kg (each arm, so 20kg total)1x12 - 12kg (24kg total)3x10 - 15kg (30kg total) Incline press machine4x drop set - 30kg, 20kg, 10kg Cable flies super set - (downward motion/upward motion) 12x20kg downward, 10x10kg upward - repeated 4x Dumbbell shoulder press4x10 - 8kg (each hand, 16kg total) Single arm cable delt raise4x12 - 5kg Side lateral raise1x12 - 7kg (each arm - 14kg total)3x10 - 8kg (16kg total) Bent-over single-arm lateral raise with cable4x10 - 5kg Edited January 8, 2012 by Simi Link to comment Share on other sites More sharing options...
Simi Posted January 6, 2012 Author Share Posted January 6, 2012 6/1/2012 INTERNATIONAL ARM DAY I know I know... EVERYONE trains arms on Friday! Gotta get that pump before you head out to the clubs, brah! Haha, unintentional coincidence I swear! I'm not into clubbing, unless it's the caveman kind and involving someone I don't like Anyway, had a good session, tried mixing in some dropsets and a superset to really get a good burn Dumbbell bicep curls1x15 - 7kg1x12 - 8kg3x10 - 9kg Barbell curls1x10 - 17kg1x10 - 17kg DROPSET:3 sets of 8x17kg - 8x12kg Incline dumbbell curlsDROPSET:4 sets of 10x6kg - 10x4kg Scullcrushers and close-grip bench pressSUPERSET:4 sets of 8x12kg skullcrushers - 12x15kg close-grip bench press Cable one-arm tricep extension4x12 - 7kg Tricep pushdown4x12 - 10kg Leg raises (abs)3x20 (a bit half-arsed, I figured all the coughing I'd been doing earlier this week made up for not training abs, haha!) Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted January 6, 2012 Share Posted January 6, 2012 Nice lifting, keep it up! Link to comment Share on other sites More sharing options...
Simi Posted January 6, 2012 Author Share Posted January 6, 2012 Nice lifting, keep it up! Thanks mate! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted January 6, 2012 Share Posted January 6, 2012 Hey, I just noticed you purchase from bulknutrients too, and was wondering if you have ever asked them if they will ever be stocking soy protein in the near future? Link to comment Share on other sites More sharing options...
Simi Posted January 6, 2012 Author Share Posted January 6, 2012 Not sure dude, they have rice protein isolate, and recently started supplying pea protein too, but I've never tried them, only their eaa's. Also, their rice and pea protein powders are unflavoured (which may or may not suit what you are after)Is there a particular reason you wanted soy? I've tried a fair few different brands of pea, rice, and blended protein powders, and I'd gladly give you my opinion/feedback on them if you want But I don't use soy Link to comment Share on other sites More sharing options...
John V Posted January 6, 2012 Share Posted January 6, 2012 You look great! Congrats on the sustained effort and good habits! Link to comment Share on other sites More sharing options...
Simi Posted January 6, 2012 Author Share Posted January 6, 2012 You look great! Congrats on the sustained effort and good habits!Thank you Link to comment Share on other sites More sharing options...
Simi Posted January 8, 2012 Author Share Posted January 8, 2012 8/1/2012 LEGS - Kris Gethin Style I'm trying to mix things up a little bit, especially with legs.So I tried the leg workout from Kris Gethin's 12 week transformation.I'm not following the program exactly, just taking ideas from it. I did the leg workout from Week 5, Day 34. It relies on supersets and drop sets rather than just the usual 10-12 reps "heavy-as-I-can-go" style I normally do. http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer-week-5-day-34.html I didn't do the cardio or ab stuff, instead I tacked on extra supersets of 4x seated calf raises and abductors.I would write down all the reps/weights but I have heaps to do so will edit/update if I have time later or tomorrow. Link to comment Share on other sites More sharing options...
Simi Posted January 9, 2012 Author Share Posted January 9, 2012 I can’t remember all of the weights I did yesterday so I won’t post them.I’m back at work now after 2 weeks of and it’s all systems go. Don’t have a lot of spare time, but I’ll do my best to keep updating.Today was back and abs. I’ve also decided to change the format of my entries so it’s easier to see how many sets I’m doing. Lat pull down35kg x 1540kg x 1245kg x 10Dropset45kg x 1030kg x 10 T-bar row(not sure how much the bar weighs…)15kg x 1215kg x 12Dropset15kg x 1210kg x 10Dropset15kg x 12 10kg x 10 Seated machine row40kg x 1240kg x 1240kg x 12Dropset45kg x 1030kg x 10Standing cable rowDropset30kg x 1220kg x 12Dropset30kg x 1220kg x 12Dropset35kg x 1225kg x 12Dropset35kg x 1225kg x 12 Hyper-extensionsDropset10kg x 12Bodyweight x 6Dropset10kg x 12Bodyweight x 6Dropset10kg x 12Bodyweight x 6 Leverage high row40kg x 1245kg x 10 (PB!)45kg x 10 45kg x 10 Leg raises + Ab machineSuperset20 Leg raises22kg x 20 Superset20 Leg raises22kg x 20 Superset20 Leg raises22kg x 20 Superset20 Leg raises22kg x 20 Link to comment Share on other sites More sharing options...
Simi Posted January 10, 2012 Author Share Posted January 10, 2012 10/1/2012 SHOULDERS/BICEPS Today I trained with my boyfriend, and he wanted to do shoulders, calves. I did shoulders with him and a few sets of biceps instead of calves which are still a little tender from Sunday. Iso shoulder press machine(I normally use dumbbells but it was busy tonight and there were no spare benches. I find this machine a good alternative as you can move each arm independently, therefore I know I'm working each side evenly.) 9kg (each side) x 1511kg (each side) x 1213.5kg (each side) x1013.5kg (each side) x10 Dropset13.5kg (each side) x109kg (each side) x10 Dropset13.5kg (each side) x109kg (each side) x10 Machine side lateral raises10kg (each side) x 1210kg (each side) x 1210kg (each side) x 1210kg (each side) x 12 Side lateral raise6kg (each arm) x126kg (each arm) x 10 Dropset6kg (each arm) x 85kg x 10 Dropset6kg (each arm) x 85kg x 10 Front lateral raise6kg (each arm) x 127kg (each arm) x 127kg (each arm) x 127kg (each arm) x 12 Bend over cable side lateral (single arm)5kg x 85kg x 105kg x 105kg x 10 Reverse machine flies13kg x 1013kg x 1013kg x 10 Dropset13kg x 106.5kg x 12 Bicep curls17.5kg x 12 Dropset20kg x 612kg x 12 Dropset20kg x 612kg x 12 Dropset15kg x 1012kg x 10 Link to comment Share on other sites More sharing options...
Simi Posted January 11, 2012 Author Share Posted January 11, 2012 11.1.2012 CHEST/TRICEPS/ABS Trained with my boyfriend again today. It's so handy being with someone who shares your passions for fitness and bodybuilding! It's also great having someone strong who can spot you and help push you through an extra couple of reps Dumbbell Bench Press10kg x 1512kg x 1215kg x 815kg x 812kg x 10 Incline iso machine press15kg (each side) x 10 Dropset15kg (each side) x 1010kg (each side) x 105kg (each side) x 10 Dropset15kg (each side) x 1010kg (each side) x 105kg (each side) x 10 Dropset15kg (each side) x 1010kg (each side) x 105kg (each side) x 10 Cable crossover supersets (downward and upward crosses)Superset10kg (each side) x 12 - downward5kg (each side) x 12 - upward Superset12kg (each side) x 10 - downward7kg (each side) x 10 - upward Superset12kg (each side) x 12 - downward5kg (each side) x 12 - upward Machine press dropsetsDropset30kg x 1030 extra reps, dropping the weight when no longer able to push) Dropset30kg x 1030 extra reps, dropping the weight when no longer able to push) Dropset30kg x 1040 extra reps, dropping the weight when no longer able to push) Tricep cable pushdown and dips suspersetsSuperset15kg x 1512 dips Superset17kg x 1212 dips Superset20kg x 1512 dips Superset20kg x 1512 dips Overhead cable tricep extensions10kg x 1210kg x 1210kg x 12 Decline ab bench and push-ups supersetSuperset20 decline ab crunches12 push ups Superset20 decline ab crunches12 push ups Superset15 decline ab crunches12 push ups Superset15 decline ab crunches12 push ups Link to comment Share on other sites More sharing options...
Simi Posted January 14, 2012 Author Share Posted January 14, 2012 14/1/2012 I noticed a funny thing today while training arms - my left tricep is stronger than my right, and my right bicep is stronger than my left! I noticed this when doing single arm exercises, one side would feel burnt out, while the other I felt I would have been able to do a couple more more reps... weird! ARMS/ABS Dumbbell tricep extension 10kg x 2012kg x 1212kg x 10 Dropset12kg x 109kg x 10 Close-grip bench press17.5kg x 2020kg x 1220kg x 12 Dropset20kg x 1215kg x 12 Single Arm cable tricep pulldown10kg x 8 (for both arms)7kg x 12 (for both arms) Dropset7kg x 125kg x 12(for both arms) Dropset7kg x 125kg x 12(for both arms) Dropset7kg x 125kg x 12(for both arms) Cable tricep pushdown10kg x 1210kg x 1210kg x 1010kg x 10 Bicep curls17.5kg x 1017.5kg x 8 Dropset17.5kg x 612kg x 8 Dropset17.5kg x 612kg x 8 Dropset17.5kg x 612kg x 6 Dumbbell bicep curls7kg x 10 (both arms) Dropset8kg x 8 (both arms)5kg x 8 (both arms) Dropset8kg x 8 (both arms)5kg x 8 (both arms) Dropset8kg x 10 (both arms)5kg x 10 (both arms) Abs - leg raises and crunch machine supersets SupersetLeg raises x 2023kg x 20 (machine) SupersetLeg raises x 2023kg x 20 (machine) SupersetLeg raises x 2023kg x 20 (machine) SupersetLeg raises x 2023kg x 20 (machine) Link to comment Share on other sites More sharing options...
Simi Posted January 16, 2012 Author Share Posted January 16, 2012 15/1/2012 I must have forgotten to post yesterday's back workout! If you want to read it you can see it on my tumblr:http://loveofiron.tumblr.com/post/15874466771/15-1-2012-back Today was chest day Dumbbell bench press10kg's x 15 12kg x 1012kg x 1012kg x 10 Dropset12kg x 810kg x 10 Decline bench press32kg x 1232kg x 1032kg x 822kg x 20 Seated cable flies13.6kg (each side) x 12 Dropset13.6kg (each side) x 126.8kg (each side) x 12 Dropset13.6kg (each side) x 106.8kg (each side) x 12 Dropset13.6kg (each side) x 106.8kg (each side) x 12 Machine flies24kg x 1224kg x 12 Dropset24kg x 1214kg x 12 Cable flies suspersets Superset10kg (each side) x 12 - downward motion5kg (each side) x 12 - upward motion Superset10kg (each side) x 12 - downward motion5kg (each side) x 12 - upward motion Superset10kg (each side) x 12 - downward motion5kg (each side) x 12 - upward motion Superset10kg (each side) x 12 - downward motion5kg (each side) x 12 - upward motion Machine press27kg x 1232.6 - dropped weight when needed to complete 40 reps32.6 - dropped weight when needed to complete 30 reps32.6 - dropped weight when needed to complete 30 reps32.6 - dropped weight when needed to complete 30 reps Link to comment Share on other sites More sharing options...
Simi Posted January 17, 2012 Author Share Posted January 17, 2012 17/1/2012 SHOULDERS/ABS Dumbbell Shoulder Press8kg's x 1510kg's x 1210kg's x 10 Dropset10kg's x 88kg's x 10 Dropset10kg's x 88kg's x 10 Iso Machine Press18kg (each side) x 1018kg (each side) x 10 Dropset18kg (each side) x 109kg (each side) x 10 Dropset18kg (each side) x 109kg (each side) x 10 Dropset18kg (each side) x 109kg (each side) x 10 Side Lateral Raises Supersets Superset6kg x 12 - straight arms6kg x 12 - bend arms Superset6kg x 12 - straight arms6kg x 12 - bend arms Superset6kg x 12 - straight arms6kg x 12 - bend arms Superset6kg x 12 - straight arms6kg x 12 - bend arms Front Lateral Raises7kg x 128kg x 10 Dropset8kg x 106kg x 10 Dropset8kg x 106kg x 10 Dropset8kg x 106kg x 10 Bent-Over Single Arm Cable Fly5kg x 12 (each side)5kg x 12 (each side)5kg x 12 (each side) Reverse Machine FliesDropset21kg x 1014kg x 10 Dropset21kg x 1014kg x 10 Dropset21kg x 1014kg x 10 Leg Raises and Crunches SupersetsSuperset20 leg raises15 decline crunches Superset20 leg raises15 decline crunches Superset20 leg raises15 decline crunches Link to comment Share on other sites More sharing options...
Simi Posted January 19, 2012 Author Share Posted January 19, 2012 19/1/2012 BACK Yesterday was a much needed rest day! My whole body was aching.Today I probably should have trained legs, but I'd like to do fuel up really well during the day tomorrow, and have a massive killer session with them to celebrate the end of the week! So today I did back Dumbbell pull-overs10kg x 1512kg x 1215kg x 1215kg x 12 Barbell reverse grip bent over row35kg x 1240kg x 12 Dropset40kg x 1025kg x 10 Dropset40kg x 1025kg x 10 Lat pulldown40kg x 1240kg x 10 Dropset40kg x 825kg x 12 Dropset40kg x 825kg x 12 Low leverage iso row 20kg (10kg each side) x 1530kg (15kg each side) x 1235kg (17.5kg each side) x 1235kg (17.5kg each side) x 12 Leverage high row40kg (20kg each side) x 1245kg (22.5 each side) x 1245kg (22.5 each side) x 1245kg (22.5 each side) x 12 Straight arm pulldown Dropset12kg x 1210kg x 12 Dropset12kg x 1010kg x 10 Dropset12kg x 1010kg x 10 Dropset12kg x 1010kg x 10 Standing cable row35kg x 1540kg x 1245kg x 1245kg x 12 Machine iso row35kg x 1235kg x 1235kg x 1235kg x 12 Link to comment Share on other sites More sharing options...
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