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[Johnboy74]

hey buddy, wheres the training?!?

Check out this post, tons of routines which pretty much all of them have some kind of idea behind them. Either about splitting bodyparts, or relying on volume on the main lifts, or teaching the main movements etc etc etc.

http://www.veganfitness.net/forum/viewtopic.php?t=10993

I hear ya JP will start posting more regular now!
Some links there! will spend some time going through them! knowledge is power!

A question: I deadlifted 175kg tonight but i'm concerned that I'm not wearing a belt, should I start thinking about wearing one? what sort of weight should I start wearing one?

[JP]

thats a great weight mate!

Belt is not necessary, many powerlifters deadlift without a belt (though mainly fat ones, because the belt prevents them from getting into a good position in the bottom ).

But it does help.

if your form stays solid, the belt is not needed really - regardless of the weight.

But again, it does help...

I just use a cheapo velcro belt, 5 quid from sportswarehouse

[thestoatyone]

I deadlifted 175kg

Nice!

[Johnboy74]

Today's session at the gym! 2 hours before the gym had a veg noodle, real eat mince, 3 bananas, half a melon, handful of grapes, handful of chopped nuts and yoghurt and I felt energised

Back, Hips & Triceps

running machine
100 cals / 5:22 mins

cable underhand pulldown - 2 sets
75kg/14reps 75kg/11reps

cable rear pulldown - 2 sets
67.5kg/12reps 67.5kg/10reps

barbell bentover rows - 3 sets
85kg/11reps 85kg/9reps 85kg/9reps

cable seated high row - 3 sets
82.5kg/15reps 82.5kg/13reps 82.5kg/12reps

behind back barbell shrugs - 3 sets
95kg/15reps 95kg/12reps 95kg/10reps

barbell deadlift - 2 sets
145kg/5reps 175kg/1rep

cable rope pushdowns - 3 sets
45kg/25reps 52.5kg/18reps 60kg/12reps

dumbell two arm tricep ext - 3 sets
25kg/20reps 30kg/15reps 35kg/9reps

walking treadmill
158 cals / 15 mins

[Johnboy74]

Weekend session...

Chest, arms, abs

barbell bench press - 3 sets
85kg/10reps 85kg/9reps 85kg/7reps

barbell incline bench press - 3 sets
75kg/9reps 75kg/7reps 75kg/6reps
3rd seat point

cable lying fly - 3 sets
25kg/12reps 25kg/8reps 25kg/7reps

cable kneeling crunch - 3 sets
60/20 60/30 67.5/25

Did two exercises on preacher bench, usually the set is on the fifth point and realised that if you go higher you are more on a forward angle hench makes it more difficult because your fighting gravity more. Had to drop weight down from 40kg bar to 35kg to practise good deep form

barbell preacher curls - 3 sets
35kg/14reps 35kg/10reps 35kg/8reps
3rd seat point

dumbell preacher curls - 3 sets
17.5kg/10reps 17.5kg/9reps 17.5kg/7reps
3rd seat point

dumbell hammer curl - 3 sets
17.5kg/10reps 17.5kg/9reps 17.5kg/8reps

dumbell side bend - 3 sets
30kg/20reps 30kg/15reps 30kg/12reps

Bit disappointed by workout so did some more chest work!
With the machine bench press 1st point on bar & 2nd point on weight machine is the optimal for pressing, point one on the machine with point one on the bar I cant even get my arms low enough to get under the bar
machine bench press
82.5kg/14reps 90kg/7reps 105kg/5reps 120kg/3reps 127kg/2reps 135/1rep

[Johnboy74]

Tuesdays Session at the gym...

barbell military press (seated) - 2 sets
55kg/13reps 55kg/9reps

barbell behind head press (seated) - 2 sets
40kg/17reps 40kg/12reps

cable 1 arm lateral raise - 3 sets
25kg/10reps 25kg/10reps 25kg/10reps

barbell upright row - 3 sets
55kg/12reps 55kg/10reps 55kg/9reps

cable 1 arm bentover rear - 3 set
25kg/10reps 25kg/9reps 25kg/8reps

machine leg press - 3 sets
150kg/11reps 150kg/10reps 150kg/9reps

machine lying leg curls - 3 sets
52.5kg/14reps 52.5kg/11reps 52.5kg/9reps

standing calf raise - 2 sets
165kg/13reps 165kg/10reps 165kg/9reps

Jogging treadmill
200 cals / 12:29 mins

[Johnboy74]

Thursday evening sesh in the gym...

Had a veg noodle some Vegan mince for me savoury, then 3 bananas, 1/4 melon, 1 pot of yoghurt in a bowl as me dessert around 1200 cals, 2 hours before workout

Back, Hips & Triceps

running machine
100 cals / 5:30 mins

cable underhand pulldown - 2 sets
75kg/16reps 75kg/13reps

cable rear pulldown - 2 sets
67.5kg/12reps 67.5kg/10reps

barbell bentover rows - 3 sets
85kg/12reps 85kg/10reps 85kg/9reps

cable seated high row - 3 sets
82.5kg/17reps 82.5kg/13reps 82.5kg/12reps

barbell shrugs - 3 sets
125kg/12reps 125kg/10reps 125kg/8reps

barbell deadlift - 2 sets
145kg/6reps 175kg/1rep

cable tricep pushdowns - 3 sets
30kg/17reps 30kg/12reps 30kg/10reps

dumbell two arm tricep ext - 3 sets
35kg/12reps 35kg/10reps 35kg/9reps

walking treadmill
210 cals / 20 mins

[Johnboy74]

Another week gone, another weekend session begins

Chest, Arms and the dreaded Abs

barbell bench press - 3 sets
85kg/11reps 85kg/10reps 85kg/8reps

barbell decline bench press - 3 sets
75kg/12reps 85kg/7reps 85kg/6reps
3rd seat point

Dumbell flat fly - 3 sets
17.5kg/17reps 17.5kg/15reps 17.5kg/13reps
Probably should go upto 20kg now but form is good and deep

cable kneeling crunch - 3 sets
67.5/40 67.5/30 67.5/25

barbell preacher curls - 3 sets
35kg/15reps 35kg/11reps 35kg/9reps
3rd seat point
Will give this weight another week and then go back to 40Kg but sticking to the third seat point for added resistance

dumbell preacher curls - 3 sets
17.5kg/11reps 17.5kg/10reps 17.5kg/9reps
3rd seat point

dumbell hammer curl - 3 sets
17.5kg/11reps 17.5kg/10reps 17.5kg/9reps

dumbell side bend - 3 sets
30kg/22reps 30kg/17reps 30kg/14reps

Leg Raise - 1 set
40

machine bench press
90kg/13reps 105kg/7reps 120kg/5reps
On second to lowest setting, lowest I just can't get my arms under

[Johnboy74]

Gonna keep track of my body measurements along with my weights to see where I'm growing on my body to adapt my routine accordingly

From head to toe as follows:-

Neck: 17 inch
Chest: 44 inch
Bicep: 16 inch
Forearm: 12inch
Waist: 34 inch
Thigh: 23 1/2 inch
Calf: 14 1/2 inch

Can't think of anything else to measure

[Johnboy74]

Tuesday Evening Session at the gym... weirdly very empty in the gym which was nice

Walking treadmill
100 cals / 1.2k / 5:22 mins

barbell military press (seated) - 2 sets
55kg/14reps 55kg/11reps

barbell behind head press (seated) - 2 sets
45kg/10reps 45kg/8reps

cable 1 arm lateral raise - 3 sets
25kg/11reps 25kg/11reps 25kg/11reps

barbell upright row - 3 sets
55kg/14reps 55kg/12reps 55kg/10reps

dumbell seated rear lat raise - 3 set
10kg/15reps 10kg/13reps 10kg/1reps
>> I hate this exercise seems so hard

Hack Squats - 3 sets
80kg/6reps 80kg/5reps 80kg/4reps
>> Getting back into squats so gonna start with hack squats, good deep form but felt hard

machine lying leg curls - 3 sets
52.5kg/15reps 52.5kg/12reps 52.5kg/10reps

standing calf raise - 2 sets
165kg/15reps 165kg/12reps

Jogging treadmill
200 cals / 2.25k / 10:55 mins
>> Usually only do fast walking but thought would jpg at 13k speed which felt good

[Johnboy74]

Thursday 30th July - Back, Hips & Triceps

Running on treadmill
100 cals / 5:34 mins

Cable underhand pulldown - 2 sets
82.5kg/11reps 82.5kg/11reps

Cable rear pulldown - 2 sets
67.5kg/13reps 67.5kg/11reps

Dumbell bentover rows - 3 sets
35kg/13reps 40kg/10reps 47.5kg/7reps
>> haven't done these for months, nice to bring them back

Seated pulley row - 3 sets
72.5kg/14reps 72.5kg/9reps 72.5kg/8reps
>> haven't done these for ages also

Behind back barbell shrugs - 3 sets
105kg/12reps 105kg/11reps 105kg/10reps

Barbell deadlift - 3 sets
175kg/1rep 180kg/1rep 185kg/1rep
>> getting back into deadlifts again, aiming to lift 210 by end of the year, probably do few weeks at a 150kg but high reps before I go for a PB

Rope pushdowns - 3 sets
67.5kg/15reps 67.5kg/11reps 67.5kg/8reps

Dumbell two arm tricep ext - 3 sets
35kg/13reps 35kg/11reps 35kg/9reps

Walking treadmil
100 cals / 10:05 mins

[Arbela]

The body measurements are a good idea. What a great way to keep track of your progress.

[Johnboy74]

The body measurements are a good idea. What a great way to keep track of your progress.

Yeh hopefully it won't all be fat, some muscle in there

[Johnboy74]

Saturday 1st August - Chest, Arms and the dreaded Abs
Can't believe it's August already!

Running on treadmill
100 cals / 5:21 mins

Barbell bench press - 3 sets
85kg/11reps 85kg/10reps 90kg/4reps
>>really frustrated with my bench doesn't seem to be going anywhere

Barbell incline bench press - 3 sets
75kg/12reps 75kg/7reps 75kg/6reps
3rd seat point

Cable flat fly - 3 sets
25kg/14reps 25kg/10eps 25kg/9reps

Lying crunches - 3 sets
45 40 35

Barbell preacher curls - 3 sets
40kg/9reps 40kg/7reps 40kg/6reps
3rd seat point
>> decided to go back to 40 with seat at the third point and good form

Dumbell preacher curls - 3 sets
17.5kg/12reps 17.5kg/11reps 17.5kg/10reps
3rd seat point

Dumbell hammer curl - 3 sets
20kg/7reps 20kg/7reps 20kg/7reps
>> moved upto 20kg from 17.5kg, did feel a difference

Dumbell side bend - 3 sets
30kg/24reps 30kg/19reps 30kg/16reps

Leg Raise - 1 set
50

Machine bench press - 3 sets
90kg/13reps 105kg/9reps 120kg/6reps
On second to lowest setting, lowest I just can't get my arms under
>> Token gesture this really

[seasiren]

dreaded abs

struck me funny