Vegan Bodybuilding & Fitness

30th April, 2012

Legs

Leg Press - 10 x 180lbs, 10 x 320lbs, 6 x 500lbs, 6 x 500lbs, 6 x 500lbs

Squats - 6 x 130lbs, 6 x 130lbs

Stiff Leg Deadlift – 8 x 90lbs, 6 x 130lbs, 6 x 130lbs, 6 x 130lbs

Leg Curls - 6 x 215lbs, 6 x 215lbs

Seated Calf Raises - 6 x 230lbs, 6 x 230lbs, 6 x 230lbs

45 Calf Press - 6 x 290lbs, 6 x 290lbs, 6 x 290lbs

20 Min cardio on bike
Distance – 7.24 Miles
Level – 3

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

1st May, 2012

Arms

Barbell Curls - 10 x 30lbs, 10 x 50lbs, 6 x 90lbs, 5 ½ x 90lbs, 6 x 90lbs

Alt DB Curls - 6 x 40lbs, 6 x 40lbs

Hammer Curls - 6 x 42lbs

Lying Tricep Press - 10 x 40lbs, 6 x 90lbs

Tricep Press Down - 6 x 77.5lbs, 6 x 77.5lbs

Overhead Extension - 4 x 70lbs, 6 x 70lbs

DB Wrist Curls - 8 x 65lbs, 8 x 65lbs

BB Wrist Curls - 8 x 80lbs

20 Min cardio on bike
Distance – 7.10 Miles
Level – 3

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

2nd May, 2012

Shoulders

DB Press - 10 x 30lbs, 8 x 37.5lbs, 6 x 55lbs, 6 x 55lbs, 5 x 55lbs

Military Press - 6 x 70lbs, 6 x 70lbs, 6 x 70lbs

DB Side Lats - 6 x 30lbs, 6 x 30lbs

DB Rear Lats - 6 x 30lbs

Shrugs - 6 x 160lbs, 6 x 160lbs

Upright Row - 4 x 50lbs, 4 x 50lbs

20 Min cardio on bike
Distance – N/A
Level – 3

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

3rd May, 2012

Back

Lat Pulldown - 10 x 55lbs, 10 x 85lbs, 5 x 167.5lbs, 5 x 167.5lbs, 5 x 167.5lbs

Cable Row - 5 x 150lbs, 4 x 150lbs

Bent Over Barbell Row - 6 x 105lbs, 5 x 105lbs

Weighted hyper Extension - 8 x 50lbs, 8 x 50lbs

Good Mornings - 10 x 80lbs, 10 x 80lbs

20 Min cardio on bike
Distance – N/A
Level – 3

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

4th May, 2012

Chest

Barbell Bench Press - 10 x 50lbs, 8 x 70lbs, 5 x 125lbs, 4 x 125lbs, 5 x 125lbs

Incline DB Press – 4 1/2 x 75lbs, 5 x 75lbs

Weighted Dips - 6 x 15lbs, 6 x 15lbs

Leg Lifts - 7 x 20lbs, 6 x 20lbs

Cable Crunches - 10 x 87lbs

Crunches - 8 x 60lbs

20 Min cardio on bike
Distance – 6.83 Miles
Level – 3

Start: 5.45am
Finish: 6.45am
Time: 1 hour

5th May 2012

Missed a cardio session during the week so i went back today and did it.

20 Min Bike
Level 3
Distance - 7.59 Miles

7th May, 2012

Legs

Leg Press - 10 x 180lbs, 10 x 320lbs, 5 x 510lbs, 5 x 510lbs, 5 x 510lbs

Squats - 6 x 130lbs, 6 x 130lbs

Stiff Leg Deadlift – 8 x 90lbs, 6 x 130lbs, 6 x 130lbs, 6 x 130lbs

Leg Curls - 5 x 220lbs, 5 x 220lbs

Seated Calf Raises - 4 x 240lbs, 4 x 240lbs, 4 x 240lbs

45 Calf Press - 5 x 300lbs, 5 x 300lbs, 5 x 300lbs

20 Min cardio on bike
Distance – 6.32 Miles
Level – 3

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

Good work Matt, it's hard work trying to squat after some good sets of leg presses.

You're getting some nice consistency in with your training now, bet that feels good. You have much planned for the weekend?

8th May, 2012

Arms

Barbell Curls - 10 x 30lbs, 10 x 50lbs, 6 x 90lbs, 6 x 90lbs, 6 x 90lbs

Alt DB Curls - 5 x 42.5lbs, 4 x 42.5lbs

Hammer Curls - 4 x 45lbs

Lying Tricep Press - 10 x 40lbs, 6 x 90lbs

Tricep Press Down - 6 x 77.5lbs, 6 x 77.5lbs

Overhead Extension - 4 x 70lbs, 6 x 70lbs

DB Wrist Curls - 8 x 65lbs, 6 x 65lbs

BB Wrist Curls - 7 x 80lbs

20 Min cardio on bike
Distance – 7.08 Miles
Level – 3

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

9th May, 2012

Shoulders

DB Press - 10 x 30lbs, 8 x 37.5lbs, 5 x 60lbs, 4 x 60lbs, 4 x 60lbs

Military Press - 6 x 75lbs, 6 x 75lbs, 6 x 75lbs

DB Side Lats - 6 x 30lbs, 6 x 30lbs

DB Rear Lats - 6 x 32lbs

Shrugs - 5 x 170lbs, 5 x 170lbs

Upright Row - 5 x 50lbs, 5 x 50lbs

20 Min cardio on bike
Distance – 7.03
Level – 3

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

10th May, 2012

Back

Lat Pulldown - 10 x 55lbs, 10 x 85lbs, 6 x 167.5lbs, 6 x 167.5lbs, 6 x 167.5lbs

Cable Row - 6 x 150lbs, 5 ½ x 150lbs

Bent Over Barbell Row - 6 x 105lbs, 5 x 105lbs

Weighted hyper Extension - 8 x 55lbs, 8 x 55lbs

Good Mornings - 8 x 80lbs, 8 x 80lbs

20 Min cardio on bike
Distance – 6.9
Level – 3

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

11th May, 2012

Chest

Barbell Bench Press - 10 x 50lbs, 8 x 70lbs, 5 x 125lbs, 5 x 125lbs, 5 x 125lbs

Incline DB Press – 5 x 75lbs, 5 x 75lbs

Weighted Dips - 6 x 15lbs, 4 x 15lbs

Leg Lifts - 7 x 20lbs, 6 x 20lbs

Cable Crunches - 10 x 87lbs

Crunches - 8 x 60lbs

20 Min cardio on bike
Distance – 7.37 Miles
Level – 3

Start: 5.45am
Finish: 6.45am
Time: 1 hour

Notes:

[url="http://www.bodybuilding.com/store/mass-machine-nutrition/mass-machine-nutrition.html"]Click here to order
Skip La Cour's Mass Machine Nutrition
right here on Bodybuilding.com today[/url].

How do you find Skip's creatine? Is it a micronised monohydrate?

Yes it is Micronised Monohydrate. As for how i find it, well i have never used a creatine on a consistent basis so i dont have anything to compare it with, but since using it along with a good nutritional plan i have seen increased strength in the gym.
I see Skip La Cour as a coach and mentor because he excelled in being the best Drug Free Bodybuilder, therefore i believe in him and his products.

All i can suggest is that if you are looking for a creatine, give it a try and see how you find it. It is reasonably priced and was delivered quickly. You can order it from his own website or Bodybuilding.com.

14th May, 2012

Legs

Leg Press - 10 x 180lbs, 10 x 320lbs, 6 x 510lbs, 6 x 510lbs, 6 x 510lbs

Squats - 6 x 135lbs, 6 x 135lbs

Stiff Leg Deadlift – 8 x 90lbs, 6 x 135lbs, 5 x 135lbs, 5 x 135lbs

Leg Curls - 6 x 220lbs, 6 x 220lbs

Seated Calf Raises - 6 x 240lbs, 6 x 240lbs, 6 x 240lbs

45 Calf Press - 6 x 310lbs, 5 x 310lbs, 5 x 310lbs

20 Min cardio on bike
Distance – 6.52 Miles
Level – 3

Start: 5.40am
Finish: 7.00am
Time: 1 hour 20 min