Vegan Bodybuilding & Fitness

Do you wash your clothes on those abs? hahaha. But seriously, nice work on your training, impressive and motivational.

-Dylan

Thanks man!

24/1/2012

Today was a rest day, so I'll write in yesterday's workout which was...

ABS/SHOULDERS

A good friend of mine/trainer/ninja at my gym showed my partner and I some great core strength/ab moves. As it was the first time in ages that I'd done anything quite that intense for abs, I wasn't very good. I did what I could but didn't count any reps/sets, nor do I remember all the names of the exercises, but I plan on doing this workout every 2-3 days to get my core strength up, so I'll find out for next time.

After that, I trained shoulders:

Dumbbell shoulder press
8kg's x 15
10kg's x 8
10kg's x 6
8kg's x 12
8kg's x 12
8kg's x 12
(I really wanted the 9kg's for this, but someone else had them all)

Side lateral raise supersets
Superset
6kg's x 10 - straight arms
6kg's x 10 - bent arms
Repeated x 4

Superset
5kg's x 10 - straight arms
5kg's x 10 - bent arms

Front lateral raise
8kg x 10
8kg x 10
8kg x 10
8kg x 10

Wide-grip upright barbell row
22kg x 12
22kg x 12
22kg x 12
22kg x 12

Bent Over singe arm cable side lateral
5kg x 12 (each side)
5kg x 12 (each side)
5kg x 12 (each side)
5kg x 12 (each side)

25.1.2012

Ok I admit it... being sneaky again and posting the day after shhh! This entry is for yesterday which WAS the 25th

My younger sister came to train with me tonight, it was really fun, we did lots of core works followed by chest - my core seems even stronger than a couple of days ago, I think it must be the muscle memory!
Anyway my sister did really well! She's so naturally strong, and kept of with me for entire workout, with only a little extra spotting help from me

ABS/CHEST

Abs
Sit ups x 60
Banana boat x 20

Exercise ball pull in
40 reps - Alternating between bent knees an straight legs - like a "down dog" position with feet on the ball. Did 20 reps of each.

Side mountain climbers
Ok so I have no idea what these are ACTUALLY called, so I gave them my own name! They were the ones that you start in a plank position and bring your knee towards your underarm, like a dog taking a piss
Actually we did lots of these and I didn't count. Just went to failure

Partner sit up ball passes
Don't know the real name for this either
Reps = lots

Partner side reaching hand clap
I think we did around 20

Leg raises
20 reps
25 reps
25 reps

Bench press
30kg x 12
35kg x 10
35kg x 8

Incline iso machine
3 sets of 10 reps without rest, increasing weight each time
10kg x 10
20kg x 10
25kg x 10
Repeated x3

Cable cross over
Superset
15 x 20kg - downward motion
12 x 10kg - upward

Superset
10 x 30kg - downward motion
10 x 10kg - upward

Superset
10 x 30kg - downward motion
10 x 10kg - upward

26.1.2012

ARMS

Dumbbell tricep extension
10kg x 15
12kg x 12
12kg x 10
12kg x 10

One arm cable pull-down (crossing body)
Dropset
10kg x 10
5kg x 12
Repeated x 4

Skullcrushers and close-grip bench press
Superset
12kg x 12 - skullcrushers
12kg x 15 - close grip bench
Repeated x 4

Cable pushdown
Dropset
10kg x 10
5kg x 12
Repeated x 4

Overhead cable tricep extension
10kg x 12
Repeated x 4

Dumbbell bicep curls
8kg x 12

Dropset
9kg x 8
7kg x 8
Repeated x 4

Barbell bicep curls
17kg x 10

Dropset
17kg x 10
12kg x 12

Dropset
20kg x 6
12kg x 12

Dropset
20kg x 5
15kg x 10

Wow, I'm actually finding it really difficult to keep up with this diary now that the year is back into full swing! Already I'm behind on 3 entries! Eek!
I'll post my workouts following this entry, with the respective date at the top.

27.1.2012

BACK

Lat pull down
35kg x 12
40kg x 10
40kg x 10
40kg x 10

Deadlifts
27kg x 10
27kg x 10
32kg x 10
37kg x 10
37kg x 8

Back tri-sets
No rest between the 3 sets
Iso Row machine (top grip) - 40kg (20kg each side) x 10
Iso Row machine (inner grip) - 40kg (20kg each side) x 10
Low iso row machine - 40kg (20kg each side) x 10
Repeated x 3

Barbell row
35kg x 12
40kg x 10
40kg x 10
40kg x 10

Standing cable row
40kg x 15
45kg x 12

Dropset
50kg x 10
35kg x 12
Repeated x 3

Iso high machine row
42.5kg x 12
42.5kg x 12
42.5kg x 10
42.5kg x 10

28.1.2012

LEGS

Trained with my sister again... I hope she's sore!

Squats
27kg x 12
32kg x 10
37kg x 5
37kg x 9

Front squat
Used smith machine for these. First time I've used smith machine or done front squats. I actually can't remember the weights I did here, and not sure if the weight of the bar is included in the total weight, but we did 3 sets, increasing the weight each time
15 reps
12 reps
10 reps

Stiff legged deadlifts
32kg x 20
37kg x 15
42kg x 12
47kg x 12
52kg x 8

Leg press
Dropsets
68kg x 12
41kg x 12
Repeated x 4

Leg extension (reverse?) dropsets
REEEEEAAALLY light weights but after all those squats and deadlifts I had no go. There were no rest between sets for these
10kg x 10
15kg x 10
20kg x 10
25kg x 10
Repeated x 4

Hamstring curls and calf raises dropsets/supersets
No rest between sets
Hamstring curls
30kg x 12
15kg x 12
Calf raises
30kg x 12
Repeated x 4

Abductors
67kg x 12
Repeated x 4

Calf press
77kg x 12
Repeated x 4

29.1.2012

SHOULDERS/ABS

Dumbbell shoulder press
10kg x 12
10kg x 10

Dropsets
10kg x 8
8kg x 10
Repeated x 2

Dumbbell side lateral raise
Supersets
6kg's x 10 - straight arms
6kg's x 12 - bent arms
Repeated x 4

Upright barbell rows
22kg x 10
Repeated x 3

Dropset
22kg x 12
15kg x 12

Cable one arm bent over rear delt flies
5kg x 12 (each side)
Repeated x 4

Rear delt machine flies
Dropset
21kg x 12
14lg x 12
Repeated x 4

Machine Iso shoulder press
Dropset
35kg x 12
25kg x 12
Repeated x 3 - last round dropped to 10kg and did 10 more reps

Ab supersets
Leg raises x 20
Decline sit ups x 15
Repeated x 4

30.1.2011

BACK

PB'd on deadlifts... woo!

Deadlifts
32kg x 12
37kg x 12
42kg x 10
47kg x 10
52kg x 8
52kg x 8
57kg x 3
57kg x 4
57kg x 5
57kg x 5

T-bar rows
20kg x 12
22kg x 10
22kg x 10
22kg x 10

Iso row machine supersets
Superset
44kg (22kg each side) x 10 (straight/handlebar grip)
44kg (22kg each side) x 10 (inner/close-grip)
Repeated x 4

High Iso row machine
22kg x 12
Repeated x 4

Low iso row machine
15kg x 12
20kg x 12
20kg x 10
20kg x 10

Dumbbell pullovers
12kg x 12
Repeated x 4

Good progress. Consider me a subscriber

31/1/2012

SHOULDERS/ABS

Dumbbell press
9kg x 12
10kg x 12
10kg x 10
12kg x 10
12kg x 10

Side lateral raise supersets
Supersets
6kg (each side) x 12 - straight arms
6kg (each side) x 12 - bent arms
Repeated x 4

Wide-grip upright rows
22kg x 12
25kg x 12
27kg x 10
27kg x 10

Bent over dumbbell flies
5kg (each arm) x 12
Repeated x 4 ... I am really bad at these!

Ab circuit
Sit-ups x 60
Side knee kick things x 40 (20 each leg)
Lying on back extending leg and holding x 20
Stability ball leg pull-ins x 20

1/2/2012

LEGS

Front squats
20kg x 12
25kg x 12
30kg x 10
35kg x 6
35kg x 6
20kg x 12

Leg Press
90kg x 12
Repeated x 4

Leg Extensions
55kg x 12
60kg x 12
Dropset
65kg x 10
30kg x 12
Repeated x 2

Stiff legged deadlifts
40kg x 12
50kg x 10
50kg x 10
55kg x 8
55kg x 8
55kg x 8

Seated hamstring curls
35kg x 12
40kg x 12
Dropset
40kg x 12
25kg x 10
Repeated x 2

Calf raises
35kg x 12
35kg x 12
35kg x 12
40kg x 10

Calf press
68kg x 12
77kg x 12
Dropset
77kg x 12
49kg x 8
Repeated x 3

2/2/2012

RUN!

So I've been officially signed up to do the Tough Mudder with a few of the boys (and girl!) from work, so cardio is ON!
I really surprised myself - I haven't run in YEARS, yet apparently all the weight training in the gym has made me fitter than I have ever been!
I only ran 5km, but I've always struggled with running, I've never even managed to finish the 1500m without walking! So to be able to run 5km relatively easily was a blast for me! I really loved it, and can't wait for my next run! I just have to make sure I get enough fuel in, as I am very lean at the moment and definitely don't want to loose anything!

3/2/2012

ARMS

Dumbbell curls
8kg's x 12
9kg's x 8

Dropset
9kg x 8
7kg x 8
Repeated x 4

Barbell curls
17.5kg x 12

Dropset
20kg x 10
12.5kg x 12

Repeated x 3

Seated Dumbbell curls
6kg x 12
6kg x 12
6kg x 12
7kg x 10

Dumbbell tricep extention
10kg x 15
12kg x 12
12kg x 12
12kg x 12

Tricep cable pushdown
Dropset
12kg x 10
7kg x 12
Repeated x 4

Single arm cable tricep pulldown supersets
Superset
7kg x 12 - front facing
7kg x 12 - side facing
Repeated x 4 (each arm)

Close-grip bench press and dips supersets
Superset
22kg x 12 - bench
Bodyweight bench dips x 12
Repeated x 4