Vegan Bodybuilding & Fitness

DOWN BELOW ISH

db BSS 2x6kg
4x8
shock jump 22"
2x6
backward shock jump 22"
2x6
seated single leg db squat 2x6kg SS glute bridges
3x6(x2) SS 20
anklehops dbl
front x20
side x20
anklehops sgl
front x20
side x20

looking forward for the snow to clear so i can get out and test my jump on the hoop

the bored nothing else to do 6kg dumbbell workout

bent over rows x50
shoulder press x40
bicep curl x30
tricep kickback SS overhead extension 20 SS 20
front/lateral raise x10/10
shrugs x10000000000.....

been on relocation duties, got myself in the gym and turned FULLY RAW VEGAN 2weeks ago. had a few sessions ill log what i can remember.

tuesday 12feb
cable kicks 10kg
back x10(x2)
side x10(x2)
front x10(x2)

SQUATS
box
20kgx5
60kgx5
100kgx5
atg
80kgx5
80kgx5
balance plate
40kgx5
40kgx5
30kgx5
atg ss calfraise
100kgx1 ss 10
100kgx1 ss 10
100kgx1 ss 10

1leg legpress
35kgx10(x2)
15kgx10(x2)

few recipes i made for the food im eating nowadays

VE-GREEN TASTEE
spinach, kale, webbs/romaine lettuce, cucumber, celery, avacado, grape, pumpkin seed, green pesto, corinader, maybe some olive, and a squeeze of fresh lemon

RAW VEGAN TASTEEZ
food processor + 1cup dates, 1cup raisins, 1cup almonds, 1cup pecans, 1cup fresh coconut(+water), 2tbsp melted coconut oil, tsp cinnamon
optional - carob powder/cacao powder, cacao butter, vanilla, seeds
roll into balls or bars dip into shredded coconut/cacao/seeds.

basically my diet consists of mainly fruit, green veg, nuts, seeds, hemp protein, msm powder, chlorella spirulina barleygrass wheatgrass tabs, zeolite, carob, cacao, maca, klamath algae

yesterday went to play bball in the snow for about 30mins. surprisingly not bothered by the cold with full feeling in all fingers. i even stood face on in it and did a mini qigong session. im thinkin something to do with not consuming anything hot, but there's a definite temperature immunity coming on.

went to play some more bball earlier and went to the gym again today

cable kicks 10kg
back/side/front x10/10/10 (x2)

balance board kettlebell swings ss pullup
16kgx10 ss 1
single 12kgx10(x2) ss1
16kgx10 ss1

cable chest press bottom ss middle ss top
15kgx10(x3)

kettlebell swings
20kgx10
20kgx10

db tricep extension
27.5kgx5
27.5kgx5
27.5kgx5

assisted one arm pullup ss wrist rolls 2.5kg
-50kgx3(x2) ss 2
-50kgx3(x2) ss 2

assisted pullup ss dip
-30kgx5 ss 5
-30kgx5 ss 5

kneeling cable crunch ss hyperXtension
45kgx12 ss 10
50kgx12 ss side xtension x10(x2)

lat pulldown ss single tricep pulldown ss rope curl
30kgx25 ss 15kgx5(x2) ss 40kgx8
30kgx25 ss 15kgx5(x2) ss 40kgx8
30kgx25 ss 15kgx5(x2) ss 40kgx8

10mins on the powerplate vibration machine

raw plant based nutrition - high net gain

BACK

pullups
wide x8
reverse wide x8 SS pushups x10

negativ muscle ups
3x5

CHEST
cable flys
10kg high ss middle ss low x10/10/10
10kg low ss middle ss high x10/10/10
5kg high ss middle ss low x15/15/15
5kg low ss middle ss high x15/15/15

TRICEPS

overhead rope Xtensions SS reverse single pulldowns SS flatbar pulldowns
30kg x10 SS 15kg x10(x2) SS 40kg x10
40kg x10 SS 10kg x10(x2) SS 40kg x10
30kg x10 SS 5kg x10(x2) SS 30kg x10

CORE

kneelin crunches SS hyperX SS legraise
45kg x12 SS 10 SS 15
60kg x10 SS 10 SS 15

6mins on power plate

LEGS

Cable Leg Swing
front/side/back x10/10/10(x2)

Kbell Swing SS Squat
12kg x5 SS 40kg x1
12kg x5 SS 60kg x1
12kg x5 SS 80kg x1
12kg x5 SS 100kg x1
12kg x5 SS 100kg x1
12kg x5 SS 100kg x1
DROPSET Squat SS Kbell Swing
100kg x1 SS 12kg x5
80kg x1 SS 12kg x5
60kg x1 SS 12kg x5
40kg x1 SS 12kg x5

Quad Xtensions SS Ham Curls
35kg x10 SS 35kg x10
single
25kg x10(x2) SS 25kg x10(x2)

Calf Raise
80kg x8 SS bw single x4(x2)
80kg x8 SS bw single x4(x2)
80kg x8 SS bw single x4(x2)

Hip Ab/dductor
60kg x20/20
75kg x20/20

10mins on power plate vibe out

Great training PoPe!
It is always good to read detailed entries =)

LEGS

Cable Leg Swing
front/side/back x10/10/10(x2)

kbell swings on ballboard
12kg x10
16kg x10
20kg x10

Squats
20kg x8
20kg x8
75kg x8
75kg x8
75kg x8

Trapbar Deadlifts
75kg x8
75kg x8
75kg x8

BB Step-ups
75kg x8
75kg x8
75kg x8

QuadX SS Ham Curls
25kg x50 SS 30kg x50

Lat pulldown SS HyperX
25kg x40 SS 10

Its been a long time since we've seen you post Pope. What's the update on your progress?