Vegan Bodybuilding & Fitness

Back at it today.

Military Press. October 28, 2012.
Barx10
95x6
115x5
125x5
135x5
135x5
145x2

Shrugs
225x10
225x10
275x10
275x8

EZ bar curls
bar+50x10
bar+50x10
Bar+60x8
Bar+60x5

Shoulder Press
45x10
45x8
35x8
35x6
minute rest in between.

October 29, 2012.
Bench
Warm Up
Barx10
95x8
115x6
135x6
155x5
175x5
185x4
155x10
155x8
155x6

One Arm Rows
60x10
70x10
70x10
80x10

DB Bench
45x10
50x8
50x5
45x8
45x8
Definitely felt the strength loss here.

Tricep Pull downs
45x15
45x15
45x15

Hanging Leg Raises
3 sets of 10

face Pulls
85x15
120x10
120x15
120x15

An alright bench to get back at it. I knew I wasn't going to go into it with all my strength after missing two weeks out, but overall I'm happy.
Back to eating clean and plenty of nutrient dense foods to make up for the crap I ate at home.

October 30, 2012.
Deadlifts.
135x5
225x5
275x5
315x5
365x5
405x2
405x2
405x1

Speed Triples
365x3
365x3
365x3
315x3
315x3
60 seconds rest in between.

Bent Over Rows
135x10
155x10
165x10
155x10

Close Grip Cable Rows
135x10
150x10
150x10

Wide grip Cable rows
120x10
135x10
120x10
120x10

Ripped a callous on the speed pulls today. Fresh skin that grew over on the break is now gone again.
Filing it down and cleaning up my hands really well.

November 1, 2012
Squats
Warm UP
Barx10
135x5
185x5
225x5
245x5
265x4
275x2
285x1

Went for 295 as a single today and failed on both about half way up. Lost my confidence and the flow in my workout. Definitely going to be working at my squats and my other lifts as much as I can. I really want to be as strong as I can be, and those two weeks off really hurt my progress.

225x3x5
Speed squats, pause at the bottom, ATG

Standing calf Raises
280x10
360x10
400x10

Leg Curls/Extension
105x10
120x10
165x10

Had to cut the workout short since I had class today.

November 4, 2012.
MP
Warm up
barx10
95x5
115x5
125x5
135x5
140x5
145x3

One armed rows
60x10
75x10
85x10
85x10 PB

DB shoulder press
40x10
45x10
45x10
45x10

Shrugs
225x10
275x5
225x10
225x10

Lat pull down
90x10
135x10
135x10
135x10

Bench November 5, 2012.
Warm Up
barx10
95x6
115x6
125x5
135x5
155x5
185x4
195x3
205x2
225x1 PB

Dropset from 185 to 155 x10

Facepulls
135x25, 145x15, 150x15, 135x10, 145x10, 135x10, 135x10

100 Incline sit ups, 4 sets of 25 with one minute rest.

DB Bench
45x10
45x10
50x10
50x7

November 6, 2012.
Back.
Deadlifts
135x5
225x6
295x5
315x5 (Double over hand up to this point then hook)
365x5
395x3
405x2
425x1

Deficit pulls
335x8
275x5
315x5
6" deficit

Bent Over rows
155x10
165x10
165x10
175x6
185x3

Cable rows
120x10
135x10
150x10
165x10

Nice, pulling heavy with hook grip! Have you been working on it for a while or did you just try it out this time? I've been trying to work the hook grip into my lifting a bit more, hopefully I'll be able to hit my final heavy deadlift sets with it soon.

_________________
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My strength log

I just tried it out for a change, I'm trying to get my grip strength up. Slowly and surely its getting there!

Squat, November 7, 2012.
135x5
185x5
225x5
245x5
265x5
275x3
285x2 Stoked on this, not a PB, but I felt strong and could have done more but didn't want to tax my body too much before my accessory. I also tried for maxes last week.
Drop Set from 275 down to 185 for 20 reps.

Front Squats
135x10
185x5
205x3
225x1 PB on a front squat, could have gone heavier, but was happy with my progress with this lift.

Standing calf raises
360x10x3
380x10

Leg extension
120x10
145x10
180x10
195x10

MP, November 9, 2012.
Barx5
95x5
115x5
125x5
135x5 For reps thats a PB
145x3
150x3
155x1 PB
160x1 Failure ( Made it about half way and didn't want my form to falter)
Drop set from 150 to 135 for ten reps.

Shrugs
225x10
275x10
295x10

Preacher curl machine (So many people using freeweights, it was nuts)
95x10
105x10
dropset from 105-90x10

DB shoulder press
40x10
45x10
50x8
50x5
Trying to get up to 60 lb dumbbells soon.
Weighed in around 175 today.

November 11, 2012.
Only one at the gym that gave a minute of silent at 11 for Remembrance Day. Least I could do.

Bench
barx5
95x5
135x5
155x5
175x5
185x5
195x3
205x2
Drop set from 205-155 x 10 reps

DB bench
45x10
50x10
55x8
60x6 PB
Trying to get more weight with the DBs.

Face pulls x100 120-135lbs

Tri pulls
45-65 x 100 reps

Hanging Leg raises
3x12

November 13, 2012.
Deadlift
135x5
225x5
275x5
315x5
365x5
405x3
425x1
445x1 PB
Didn't know I was going to go try for a max today on deadlifts, but I was feeling like shit and used a lot of that to power through the last couple of pulls.
I could have definitely done two reps at 425, but wanted to save my strength for 445.

Deficit pulls
225x3x5
Speed pulls at a 6" deficit.

Bent over rows
135x10
155x10
165x10
165x10

100 incline sit ups.

I was pretty tired after the sit ups that I skipped cable rows.

weighed in at 175 today.

November 14, 2012.
Squats
Barx10
135x5
185x5
225x5
265x5
275x5
295x3
315x1 PB
Right to parallel and up with a bit of trouble. My core work lately definitely helped out a ton on this lift.
275x3, 265x3, 255x3, 245x3, 225x4, 205x4.

Straight Legged deadlift
135x10
225x10
225x5

Leg Press
Weights for each leg.
135x10
180x10
205x10
225x10

Standing Calf Raises
320x10
400x10
400x10

Leg Extension
165x10
210x8
190x10

Very solid squats there mate, a lot of work before your final set so if that was a little less it might not have felt so much of a struggle.
Keep up the great work, I'll try to check in here more regularly. What is the main goal(s) that you're working towards? Let me know if I can help with anything - I just gave VeganRossco one of the 5/3/1 ebooks. Just yell out haha.
Have a top weekend matey MF.

_________________
1st Place Raw Champs 2011, 2012 (3 raw records)
Training for my first 100 mile running race

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