Vegan Bodybuilding & Fitness

You look great! Congrats on the sustained effort and good habits!

_________________
an evolving primate

Thank you

_________________
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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.

_________________
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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 down
35kg x 15
40kg x 12
45kg x 10
Dropset
45kg x 10
30kg x 10

T-bar row
(not sure how much the bar weighs…)
15kg x 12
15kg x 12
Dropset
15kg x 12
10kg x 10
Dropset
15kg x 12
10kg x 10

Seated machine row
40kg x 12
40kg x 12
40kg x 12
Dropset
45kg x 10
30kg x 10

Standing cable row
Dropset
30kg x 12
20kg x 12
Dropset
30kg x 12
20kg x 12
Dropset
35kg x 12
25kg x 12
Dropset
35kg x 12
25kg x 12

Hyper-extensions
Dropset
10kg x 12
Bodyweight x 6
Dropset
10kg x 12
Bodyweight x 6
Dropset
10kg x 12
Bodyweight x 6

Leverage high row
40kg x 12
45kg x 10 (PB!)
45kg x 10
45kg x 10

Leg raises + Ab machine
Superset
20 Leg raises
22kg x 20
Superset
20 Leg raises
22kg x 20
Superset
20 Leg raises
22kg x 20
Superset
20 Leg raises
22kg x 20

_________________
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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 15
11kg (each side) x 12
13.5kg (each side) x10
13.5kg (each side) x10

Dropset
13.5kg (each side) x10
9kg (each side) x10

Dropset
13.5kg (each side) x10
9kg (each side) x10

Machine side lateral raises
10kg (each side) x 12
10kg (each side) x 12
10kg (each side) x 12
10kg (each side) x 12

Side lateral raise
6kg (each arm) x12
6kg (each arm) x 10

Dropset
6kg (each arm) x 8
5kg x 10

Dropset
6kg (each arm) x 8
5kg x 10

Front lateral raise
6kg (each arm) x 12
7kg (each arm) x 12
7kg (each arm) x 12
7kg (each arm) x 12

Bend over cable side lateral (single arm)
5kg x 8
5kg x 10
5kg x 10
5kg x 10

Reverse machine flies
13kg x 10
13kg x 10
13kg x 10

Dropset
13kg x 10
6.5kg x 12

Bicep curls
17.5kg x 12

Dropset
20kg x 6
12kg x 12

Dropset
20kg x 6
12kg x 12

Dropset
15kg x 10
12kg x 10

_________________
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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 Press
10kg x 15
12kg x 12
15kg x 8
15kg x 8
12kg x 10

Incline iso machine press
15kg (each side) x 10

Dropset
15kg (each side) x 10
10kg (each side) x 10
5kg (each side) x 10

Dropset
15kg (each side) x 10
10kg (each side) x 10
5kg (each side) x 10

Dropset
15kg (each side) x 10
10kg (each side) x 10
5kg (each side) x 10

Cable crossover supersets (downward and upward crosses)
Superset
10kg (each side) x 12 - downward
5kg (each side) x 12 - upward

Superset
12kg (each side) x 10 - downward
7kg (each side) x 10 - upward

Superset
12kg (each side) x 12 - downward
5kg (each side) x 12 - upward

Machine press dropsets
Dropset
30kg x 10
30 extra reps, dropping the weight when no longer able to push)

Dropset
30kg x 10
30 extra reps, dropping the weight when no longer able to push)

Dropset
30kg x 10
40 extra reps, dropping the weight when no longer able to push)

Tricep cable pushdown and dips suspersets
Superset
15kg x 15
12 dips

Superset
17kg x 12
12 dips

Superset
20kg x 15
12 dips

Superset
20kg x 15
12 dips

Overhead cable tricep extensions
10kg x 12
10kg x 12
10kg x 12

Decline ab bench and push-ups superset
Superset
20 decline ab crunches
12 push ups

Superset
20 decline ab crunches
12 push ups

Superset
15 decline ab crunches
12 push ups

Superset
15 decline ab crunches
12 push ups

_________________
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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 20
12kg x 12
12kg x 10

Dropset
12kg x 10
9kg x 10

Close-grip bench press
17.5kg x 20
20kg x 12
20kg x 12

Dropset
20kg x 12
15kg x 12

Single Arm cable tricep pulldown
10kg x 8 (for both arms)
7kg x 12 (for both arms)

Dropset
7kg x 12
5kg x 12
(for both arms)

Dropset
7kg x 12
5kg x 12
(for both arms)

Dropset
7kg x 12
5kg x 12
(for both arms)

Cable tricep pushdown
10kg x 12
10kg x 12
10kg x 10
10kg x 10

Bicep curls
17.5kg x 10
17.5kg x 8

Dropset
17.5kg x 6
12kg x 8

Dropset
17.5kg x 6
12kg x 8

Dropset
17.5kg x 6
12kg x 6

Dumbbell bicep curls
7kg x 10 (both arms)

Dropset
8kg x 8 (both arms)
5kg x 8 (both arms)

Dropset
8kg x 8 (both arms)
5kg x 8 (both arms)

Dropset
8kg x 10 (both arms)
5kg x 10 (both arms)

Abs - leg raises and crunch machine supersets

Superset
Leg raises x 20
23kg x 20 (machine)

Superset
Leg raises x 20
23kg x 20 (machine)

Superset
Leg raises x 20
23kg x 20 (machine)

Superset
Leg raises x 20
23kg x 20 (machine)

_________________
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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/15874 ... -2012-back

Today was chest day

Dumbbell bench press
10kg's x 15
12kg x 10
12kg x 10
12kg x 10

Dropset
12kg x 8
10kg x 10

Decline bench press
32kg x 12
32kg x 10
32kg x 8
22kg x 20

Seated cable flies
13.6kg (each side) x 12

Dropset
13.6kg (each side) x 12
6.8kg (each side) x 12

Dropset
13.6kg (each side) x 10
6.8kg (each side) x 12

Dropset
13.6kg (each side) x 10
6.8kg (each side) x 12

Machine flies
24kg x 12
24kg x 12

Dropset
24kg x 12
14kg x 12

Cable flies suspersets

Superset
10kg (each side) x 12 - downward motion
5kg (each side) x 12 - upward motion

Superset
10kg (each side) x 12 - downward motion
5kg (each side) x 12 - upward motion

Superset
10kg (each side) x 12 - downward motion
5kg (each side) x 12 - upward motion

Superset
10kg (each side) x 12 - downward motion
5kg (each side) x 12 - upward motion

Machine press
27kg x 12
32.6 - dropped weight when needed to complete 40 reps
32.6 - dropped weight when needed to complete 30 reps
32.6 - dropped weight when needed to complete 30 reps
32.6 - dropped weight when needed to complete 30 reps

_________________
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17/1/2012

SHOULDERS/ABS

Dumbbell Shoulder Press
8kg's x 15
10kg's x 12
10kg's x 10

Dropset
10kg's x 8
8kg's x 10

Dropset
10kg's x 8
8kg's x 10

Iso Machine Press
18kg (each side) x 10
18kg (each side) x 10

Dropset
18kg (each side) x 10
9kg (each side) x 10

Dropset
18kg (each side) x 10
9kg (each side) x 10

Dropset
18kg (each side) x 10
9kg (each side) x 10

Side Lateral Raises Supersets

Superset
6kg x 12 - straight arms
6kg x 12 - bend arms

Superset
6kg x 12 - straight arms
6kg x 12 - bend arms

Superset
6kg x 12 - straight arms
6kg x 12 - bend arms

Superset
6kg x 12 - straight arms
6kg x 12 - bend arms

Front Lateral Raises
7kg x 12
8kg x 10

Dropset
8kg x 10
6kg x 10

Dropset
8kg x 10
6kg x 10

Dropset
8kg x 10
6kg x 10

Bent-Over Single Arm Cable Fly
5kg x 12 (each side)
5kg x 12 (each side)
5kg x 12 (each side)

Reverse Machine Flies
Dropset
21kg x 10
14kg x 10

Dropset
21kg x 10
14kg x 10

Dropset
21kg x 10
14kg x 10

Leg Raises and Crunches Supersets
Superset
20 leg raises
15 decline crunches

Superset
20 leg raises
15 decline crunches

Superset
20 leg raises
15 decline crunches

_________________
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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-overs
10kg x 15
12kg x 12
15kg x 12
15kg x 12

Barbell reverse grip bent over row
35kg x 12
40kg x 12

Dropset
40kg x 10
25kg x 10

Dropset
40kg x 10
25kg x 10

Lat pulldown
40kg x 12
40kg x 10

Dropset
40kg x 8
25kg x 12

Dropset
40kg x 8
25kg x 12

Low leverage iso row
20kg (10kg each side) x 15
30kg (15kg each side) x 12
35kg (17.5kg each side) x 12
35kg (17.5kg each side) x 12

Leverage high row
40kg (20kg each side) x 12
45kg (22.5 each side) x 12
45kg (22.5 each side) x 12
45kg (22.5 each side) x 12

Straight arm pulldown

Dropset
12kg x 12
10kg x 12

Dropset
12kg x 10
10kg x 10

Dropset
12kg x 10
10kg x 10

Dropset
12kg x 10
10kg x 10

Standing cable row
35kg x 15
40kg x 12
45kg x 12
45kg x 12

Machine iso row
35kg x 12
35kg x 12
35kg x 12
35kg x 12

_________________
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21/1/2012

ARMS/ABS

So today was meant to be legs, but I only got 3 hours sleep last night and wasn't feeling up for it. Also have some friends coming to train legs with me tomorrow so it's worked out well
Got a really good pump after this session!

Dumbbell curls
7kg's x 12
8kg's x 12

Dropset
9kg's x 10
7kg's x 10

Dropset
9kg's x 10
7kg's x 10

Dropset
9kg's x 10
7kg's x 10

Barbell curls
17kg x 12

Dropset
17kg x 10
12kg x 10

Dropset
17kg x 8
12kg x 10

Dropset
17kg x 8
12kg x 10

Seated dumbbell curls
6kg's x 10

Dropset
6kg's x 10
4kg's x 10

Dropset
6kg's x 8
4kg's x 10

Dropset
6kg's x 8
4kg's x 10

Single arm cable pulldown
12kg x 10
12kg x 10

Dropset
10kg x 12
5kg x 12

Dropset
10kg x 12
5kg x 12

Dropset
10kg x 12
5kg x 12

Cable pushdown
10kg x 12

Dropset
10kg x 12
5kg x 12

Dropset
10kg x 10
5kg x 12

Dropset
10kg x 10
5kg x 12

Scullcrushers
12kg x 15
12kg x 12
12kg x 12
12kg x 12

Close-grip bench press
17kg x 12
17kg x 12
17kg x 10
17kg x 10

Abs supersets
Superset
leg raises x 20
22.7kg machine crunches x 20

Superset
leg raises x 20
22.7kg machine crunches x 20

Superset
leg raises x 20
22.7kg machine crunches x 20

Superset
leg raises x 20
22.7kg machine crunches x 20

_________________
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Wow! You look phenomenal!

_________________
vegan for the win!

Thanks! I've definitely made some improvements

_________________
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22/1/2012

CHEST/BACK

Ok, this post and the one before it I actually posted a day late... but I've put yesterday's date up the top, and I'll make a new entry for today after I train... unless I leave it to tomorrow
So I was meant to train legs today but my mates who came to train with me and my partner wanted to do chest and back. They have really unique and exciting was to train, and I wanted to learn some of their techniques so I ended up doing it with them instead of legs... VERY NAUGHTY! But I'll do a killer session today to make up for it

Incline iso machine
20kg x 15

Triple (reverse?) dropset
(Increase the weight 5 times for 10 reps on each, no rest)
10kg x 10
15kg x 10
20kg x 10
25kg x 10
28kg x 10
Repeated x 3

Dumbbell bench and flies tri-set
(No rest between the three sets)
Dumbbell bench - 9kg's x 10
Dumbbell flies - 7kg's x 10
Dumbbell bench - 9kg's x 10
Repeated x 3

Deadlifts
This was my first time doing REAL deadlifts (only done Romanian/stiff legged before) so it was quite light but I wanted to work on getting the moment right before jumping into heavy sets with bad form and causing an injury!
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

It was a lot more intense than I'm used to, and less variety on exercises, but it's always good to mix t up! It was really fun

_________________
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22/1/2012

LEGS

FINALLY got around to it!!!

Squats
25kg x 12
30kg x 10
35kg x 8
37.5kg x 4
37.5kg x 4
37.5kg x 6
35kg x 8
30kg x 10
25kg x 12

Stiff legged deadlifts
42kg x 12
47kg x 12
52kg x 8
52kg x 8
52kg x 8

Leg extension
Dropset
60kg x 10
30kg x 10

Dropset
60kg x 10
30kg x 10

Dropset
60kg x 10
30kg x 10

Dropset
60kg x 10
30kg x 10

Hamstring curls/calf raises dropsets/suspersets
(No rest between sets. My legs were quivering at this point! Had to go a lot lighter than usual)
Hamsting curl dropset
20kg x 10
10kg x 10
Calf raises
30kg x 10
Repeated x 4

Abductor machine and seated calf press supersets
No rest between sets
Abductor machine
68kg x 10
Calf press
75kg x 10
Repeated x 4

_________________
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