Vegan Bodybuilding & Fitness

26th March, 2012

Legs

Leg Press - 10 x 180lbs, 8 x 270lbs, 8 x 360lbs, 8 x 360lbs, 8 x 360lbs
Go up to 380lbs next week.

Squats - 8 x 70lbs, 8x 70lbs
Go up to 80lbs.

Stiff Leg Deadlift – 8 x 90lbs, 6 x 130lbs, 6 x 130lbs, 6 x 130lbs
Go up to 140lbs.

Leg Curls - 6 x 185lbs, 6 x 185lbs
Go up to 190lbs.

Seated Calf Raises - 6 x 170lbs, 6 x 170lbs, 4 x 170lbs
Stay at 170lbs.

45 Calf Press - 10 x 180lbs, 10 x 270lbs, 10 x 360lbs
Testing out weight as never done these before, go up to 410lbs.

20 Min cardio on bike
Distance – 6.33 Miles
Level – 3

Start: 5.50am
Finish: 7.10am
Time: 1 hour 20 min

Notes:
Took quite long today but it was a new workout so I was unsure on what weights to use, today was a great workout and I will be quicker in future.
Awesome Workout, my legs were like jelly at the end and the stairs out of the gym were so painful to walk down them.
Feel like I have reached new level of intensity, makes me think my previous workouts were no where near this intensity.
First day of Mass Machine Workout and loving it.

26th March, 2012

What was great about my day?

First day of Mass Machine Workout.
AWESOME Legs workout, just felt amazing.
Getting my appetite back already after a week off.
Day off work so I can catch up on other areas of my life.

What about my day could I improve to make things EVEN BETTER?

Post more videos.
Get more advice for Skip.
Ask more questions.
Charge up camera and record next workout and post for Skip to watch.

What can I do to make things more enjoyable?

Appreciate how far I have come.
Visualise my future and where all this hard work is taking me.

Intensity Level
9 /10

Why?
New workout, a lot of energy, passion, enthusiasm and confidence.

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

Glad you had a great session, that week off is always a surefire way to recharge and reset yourself.

Hope you week is off to a great start, take care buddy MF.

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

WEB: http://jimsty.wix.com/strength-vs-size
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee

27th March, 2012

Arms

Barbell Curls - 10 x 30lbs, 8 x 50lbs, 7 x 70lbs, 6 x 70lbs, 6 x 70lbs
Stay at 70lbs for one more week.

Alt DB Curls - 10 x 27.5lbs, 8x 30lbs
Go up to 32.5lbs.

Hammer Curls - 9 x 27.5lbs
Go up to 30lbs.

Lying Tricep Press - 10 x 30lbs, 10 x 60lbs
Go up to 70lbs.

Tricep Press Down - 8 x 65lbs, 8 x 65lbs
Go up to 67.5lbs.

Overhead Extension - 8 x 55lbs, 8 x 55lbs
Go up to 60lbs.

DB Wrist Curls - 10 x 35lbs, 10 x 37.5lbs
Go up to 45lbs.

BB Wrist Curls - 8 x 60lbs

20 Min cardio on bike
Distance – 6.41 Miles
Level – 3

Start: 5.45am
Finish: 7.00am
Time: 1 hour 15 min

Notes:
Workout was quicker than yesterday, will get better next week. Still all quite new so I will improve on my times.
Awesome Workout, my Arms are so pumped.
My legs were in agony from yesterday especially during the cardio.

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

Good work there with not giving up.

That's what makes us all stronger

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

WEB: http://jimsty.wix.com/strength-vs-size
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee

28th March, 2012

Shoulders

DB Press - 10 x 15lbs,10 x 25lbs, 9 x 40lbs, 8 x 45lbs, 7 x 45lbs
Go up to 47.5lbs.

Military Press - 6 x 50lbs, 6x 50lbs, 6 x 50lbs
Stay at 50lbs.

DB Side Lats - 8 x 20lbs, 8 x 20lbs
Go up to 22.5lbs.

DB Rear Lats - 8 x 10lbs
Go up to 15lbs.

Shrugs - 8 x 90lbs, 8 x 90lbs
Go up to 110lbs.

Upright Row - 8 x 20lbs, 7 x 20lbs
Go up to 25lbs.

20 Min cardio on bike
Distance – 6.5 Miles
Level – 3

Start: 5.50am
Finish: 7.00am
Time: 1 hour

Notes:
Really tried hard today to put some passion into my workout, instead of concentrating on perfect form. I need to get the fire burning and show some passion in the gym.
Good workout but know I can do a lot better!!

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

30th March, 2012

What was great about my day?

I experimented with doing weights before work and cardio after.
I have come to realise that if I want to achieve my goals I need to raise my standards.

What about my day could I improve to make things EVEN BETTER?

Try harder and put more effort into everything I do.

What can I do to make things more enjoyable?

Work harder, the results will make it all more enjoyable.

Intensity Level
7 /10

Why?
I am not showing enough passion, concentrating too much on perfect form and need to show my animal instinct and get the job done.
30th March, 2012

Back

Lat Pulldown - 10 x 50lbs, 10 x 85lbs, 7 x 155lbs, 7 x 155lbs, 4 x 155lbs
Go up to 160lbs.

Cable Row - 10 x 100lbs, 10 x 120lbs
Go up to 130lbs.

Bent Over Barbell Row - 10 x 50lbs, 6 x 90lbs
Go up to 100lbs.

Weighted hyper Extension - 8 x 25lbs, 8 x 25lbs
Go up to 45lbs.

Good Mornings - 8 x 30lbs, 8 x 50lbs
Go up to 60lbs.

Split up Cardio and Weight training

20 Min cardio on bike
Distance – 5.97 Miles
Level – 3

Weights
Start: 5.45am
Finish: 6.20am
Time: 35 mins

Cardio
Start: 5.30pm
Finish: 6.00pm
Time: 30 mins

Notes:
Loved the Back workout today but need to up my game and I feel like I keep saying this, its like I never give enough.
I split my cardio and weight training because of work and thought it would be better for my training and I actually did worse on my cardio, the fact I missed a meal and did over time at work really messed me up.
Got to turn this around and smash out an Awesome session in the morning.

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

31st March, 2012

What was great about my day?

I feel great about my new workout plan and I have all my weights ready for next week as this week I had to experiment and find out what weights I will be using as some exercises are new to me.
Had a great sleep/rest and feel so much better for it.

What about my day could I improve to make things EVEN BETTER?

Use a count on all exercises I do in the gym, sometimes I look like I let the weight control me, I need to control the weight on the way up and on the way down.

What can I do to make things more enjoyable?

Work harder, the results will make it all more enjoyable.

Intensity Level
6 /10

Why?
I am not showing enough passion, concentrating too much on perfect form and need to show my animal instinct and get the job done.

31st March, 2012

Chest

Barbell Bench Press - 10 x 20lbs,10 x 50lbs, 8 x 90lbs, 8 x 95lbs, 7 x 100lbs
Go up to 110lbs.

Incline DB Press - 8 x 60lbs, 7x 60lbs
Go up to 65lbs.

Weighted Dips - 6 x 0lbs, 6 x 0lbs
Add weight next time.

Leg Lifts - 6 x 15lbs, 7 x 5lbs
Go up to 17.5lbs.

Cable Crunches - 8 x 57.5lbs
Go up to 72.5lbs.

Crunches - 8 x 25lbs
Go up to 45lbs.

20 Min cardio on bike
Distance – 6.78 Miles
Level – 3

Start: 7.00am
Finish: 8.00am
Time: 1 hour

Notes:
Great bench press, really enjoyed this exercise that I have not done in years. Definitely need to go up in weight and have more drive when pushing the bar up.
DB Inc Press, Can go up on this to. Good form but same as the flat bench I need to drive it up.
Dips, add weight next time, I can do these and I can get even better.
Leg lifts, new exercise and I was surprised at how the DB pulls your legs down a lot more than I thought, I can increase weight on this.
Cable Crunches, definately need more weight.
Crunches, use a 45lbs plate next time, good form just need more weight.

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

2nd April, 2012

What was great about my day?

Great Leg workout.
I took positive and negatives from my workout and will use them both to help me improve in the future.
I lifted the heaviest ever on all leg exercises.

What about my day could I improve to make things EVEN BETTER?

Focus and not let myself get distracted by anything.
Show more passion.
Push myself more and realise I am stronger than I think.

What can I do to make things more enjoyable?

Enjoy the process!
Be confident.

Intensity Level
7 /10

Why?
I lifted some great weights and with good form but on all exercises I need to go up, I can lift more than I think.

2nd April, 2012

Legs

Leg Press - 10 x 180lbs, 8 x 270lbs, 7 x 400lbs, 7 x 410lbs, 7 x 410lbs
Go up to 450lbs next week.

Squats - 6 x 90lbs, 6 x 110lbs
Go up to 120lbs.

Stiff Leg Deadlift – 8 x 90lbs, 4 x 140lbs, 6 x 110lbs, 6 x 110lbs
Go up to 130lbs, I did 130lbs last week but when I went up today I really thought I was using my back to lift the weight and not my hamstrings. This is an exercise I need to work on to make sure I am not letting my back do the work.

Leg Curls - 7 x 190lbs, 7 x 190lbs
Go up to 200lbs, this felt really easy today and I felt like I blasted them out and controlled them on the way down. I need to get a video of these.

Seated Calf Raises - 6 x 180lbs, 5 x 180lbs, 5 x 180lbs
Go up to 190lbs.

45 Calf Press - 7 x 200lbs, 7 x 200lbs, 7 x 200lbs
I did this exercise one leg at a time because I was using so many plates at one time for both, go up to 230lbs.

20 Min cardio on bike
Distance – 6.77 Miles
Level – 3
I missed out on beating my last distance by 0.01, so close and I thought I had it in the bag. Come on step it up a notch!!

Start: 5.50am
Finish: 7.10am
Time: 1 hour 20 min

Notes:
Got annoyed half way through my workout when I saw a replay of one of our videos and it shows how bad my posture is and this put me off. I need to work on my posture more which I have been neglecting.
Workout overall was really good as I lifted the heaviest ever on all of these exercises and a lot of them I can go up on again which is AWESOME, I do need to keep an eye on my form and show more passion and confidence.

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

3rd April, 2012

What was great about my day?

Beat my previous cardio session.
Awesome arms workout which has improved so much since coach gave me some pointers.

What about my day could I improve to make things EVEN BETTER?

Set my goals higher.
Support my training partner more and encourage her like she does for me.

What can I do to make things more enjoyable?

Enjoy the process!
Be confident.

Intensity Level
8 ½ /10

Why?
AWESOME workout but I need to be using heavier weights so it was challenging but I can do better.

3rd March, 2012

Arms

Barbell Curls - 10 x 30lbs, 10 x 50lbs, 5 x 80lbs, 5 x 80lbs, 5 x 80lbs
Such a better performance this week, really tried to put all my effort into lifting the weight and controlling it on the way down. Needed my spotter just to help me on the last one of each set.
Get 6 reps and go up, the barbells go up by 10lbs so when I get 6 reps of 80lbs I will be able to get 4 reps of 90lbs.

Alt DB Curls - 7 x 35lbs, 7x 35lbs
Go up to 37.5lbs, found this awesome today, I really concentrated on each arm individually and making the bicep do all the work. I need to go up and challenge myself more.

Hammer Curls - 8 x 32.5lbs
Go up to 35lbs, I did great on this exercise too but didn’t get the weight right because I can lift more than I thought.

Lying Tricep Press - 10 x 30lbs, 9 x 60lbs
Go up to 70lbs, I was doing this exercise wrong last week and with the help of my coach I tried it again at the same weight and I smashed 9 reps out. I can definitely go heavier.

Tricep Press Down - 6 x 67.5lbs, 7 x 67.5lbs
Go up to 70lbs, I stopped at 6 reps on first set when I could have done more. I need to be going heavier.

Overhead Extension - 6 x 60lbs, 6 x 60lbs
Go up to 65lbs, needed the help of my spotter but its time to go up.

DB Wrist Curls - 8 x 45lbs, 7 x 50lbs
Go up to 55lbs, 50lbs was more challenging but can do more definitely.

BB Wrist Curls - 6 x 70lbs
This was super tough but I loved it as it was really working my forearms.\

20 Min cardio on bike
Distance – 6.95 Miles
Level – 3
Smashed my last cardio session by 1.7 and I will do even better.

Start: 5.45am
Finish: 6.55am
Time: 1 hour 10 min

Notes:
Really happy that I pushed myself to beat my cardio session from last week.
Awesome arms workout and I really enjoyed it after coach gave me some tips to be better.

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

4th April, 2012

What was great about my day?

Beat my previous cardio session.
Awesome Shoulders workout.

What about my day could I improve to make things EVEN BETTER?

Set my goals higher.
Support my training partner more and encourage her like she does for me.

What can I do to make things more enjoyable?

Enjoy the process!
Be confident.

Intensity Level
8 /10

4th April, 2012

Shoulders

DB Press - 10 x 20lbs, 10 x 30lbs, 6 x 47.5lbs, 6 x 47.5lbs, 6 x 47.5lbs
Go up to 50lbs.

Military Press - 6 x 55lbs, 6x 55lbs, 6 x 55lbs
Stay at 60lbs.

DB Side Lats - 6 x 22.5lbs, 6 x 22.5lbs
Go up to 25lbs.

DB Rear Lats - 7 x 15lbs
Go up to 17.5lbs.

Shrugs - 7 x 110lbs, 7 x 110lbs
Go up to 130lbs.

Upright Row - 7 x 25lbs, 6 x 25lbs
Go up to 30lbs.

20 Min cardio on bike
Distance – 7 Miles
Level – 3

Start: 5.45am
Finish: 6.50am
Time: 1 hour 5 mins

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

Always refreshing reading your journal mate, I like your Q&A's.

Hope you have a Happy Easter and a great weekend. Anything planned? Take care JIM.

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

WEB: http://jimsty.wix.com/strength-vs-size
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee

5th April, 2012

Back

Lat Pulldown - 10 x 55lbs, 10 x 85lbs, 6 x 160lbs, 6 x 160lbs, 6 x 160lbs
Go up to 162.5lbs.

Cable Row - 6 x 125lbs, 6 x 125lbs
Go up to 135lbs.

Bent Over Barbell Row - 6 x 100lbs, 6 x 100lbs
Go up to 105lbs.

Weighted hyper Extension - 6 x 45lbs, 6 x 55lbs
Go up to 55lbs.

Good Mornings - 6 x 60lbs, 6 x 60lbs
Go up to 70lbs.

Split up Cardio and Weight training

20 Min cardio on bike
Distance – 7.02 Miles
Level – 3

Weights
Start: 5.45am
Finish: 6.20am
Time: 35 mins

Cardio
Start: 5.30pm
Finish: 6.00pm
Time: 30 mins

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

Good session mate, nice integration of weights and cardio.

You had a good weekend? MF

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

WEB: http://jimsty.wix.com/strength-vs-size
FB: https://www.facebook.com/pages/Mini-Forklift/161273440616736?ref=hl
VIDEO: http://www.youtube.com/user/kiwilifter?feature=mhee

6th April, 2012

Chest

Barbell Bench Press - 10 x 40lbs,10 x 60lbs, 5 x 110lbs, 5 x 110lbs, 5 x 110lbs
Go up to 115lbs.

Incline DB Press - 5 x 65lbs, 5x 65lbs
Stay on 65lbs.

Weighted Dips - 4 x 10lbs, 4 x 10lbs
Stay at 10lbs.

Leg Lifts - 5 x 17.5lbs, 5 x 17.5lbs
Stay at 17.5lbs.

Cable Crunches - 6 x 72.5lbs
Go up to 80lbs.

Crunches - 7 x 45lbs
Go up to 55lbs.

20 Min cardio on bike
Distance – 7.09 Miles
Level – 3

Start: 7.00am
Finish: 8.00am
Time: 1 hour

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

9th April, 2012

Legs

Leg Press - 10 x 180lbs, 8 x 320lbs, 4 x 450lbs, 6 x 450lbs, 6 x 450lbs
Go up to 460lbs next week, my first working set was the worst and I could not work out why, then it clicked last week I tried supporting my knees with my hands. Used my hands as support on the second and third sets and it made me feel more confident and safer about my lifts.

Squats - 6 x 120lbs, 6 x 120lbs
Go up to 125lbs.

Stiff Leg Deadlift – 10 x 90lbs, 5 x 130lbs, 5 x 130lbs, 5 x 130lbs
Stay at 130lbs.

Leg Curls - 6 x 200lbs, 6 x 200lbs
Go up to 205lbs.

Seated Calf Raises - 6 x 190lbs, 6 x 190lbs, 6 x 190lbs
Go up to 200lbs.

45 Calf Press - 6 x 230lbs, 6 x 230lbs, 6 x 230lbs
Go up to 250lbs.

20 Min cardio on bike
Distance – 7.37 Miles
Level – 3
My last cardio I achieved 7.09 so I was feeling AWESOME that I smashed it and got 7.37 today.

Start: 5.50am
Finish: 7.10am
Time: 1 hour 20 min

_________________
"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger