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Everybody wants to be a bodybuilder..

A place for vegan athletes from all levels and sports to keep their training journals.

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Re: WS4SB

Postby sosso » Fri Jul 29, 2011 2:21 am

29/07

Squats
10 x bar
3 x 60
3 x 80
3 x 100
3 x 120
3 x 140
3 x 150

Reverse lunges
3 x 10 holding 25 lb plates

GHR
3 x 12

Abs..
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Re: WS4SB

Postby sosso » Mon Aug 01, 2011 12:18 pm

01/08

M.E Upper

My mate has started coming to the gym with me, so JP will be happy that I have a spotter now.

Bench
5 x 40 kg
5 x 60 kg
3 x 80 kg
3 x 90 kg
2 x 100 kg
3 x 100 kg (sling shot)
3 x 110 kg (sling shot)

DB bench (palms in)
15 x 30 kg
10 x 30 kg
10 x 30 kg

DB Rows
12 x 95 lbs
12 x 95 lbs
10 x 95 lbs
10 x 95 lbs
Supersetted with:
Seated DB "power cleans"
4 x 10 x 12.5 kg

Overhead shrugs
4 x 15 x 60 kg

DB Curls (palms up)
4 x 10 x 15 kg
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Re: WS4SB

Postby Frostfire » Tue Aug 02, 2011 2:52 am

[quote="sosso"]My mate has started coming to the gym with me, so JP will be happy that I have a spotter now.

He's not the only one!

[quote="sosso"]Overhead shrugs

Oooo, I'm going to have to look these up, never heard of them before!
http://www.ChingSanctuary.org
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Re: WS4SB

Postby sosso » Tue Aug 02, 2011 11:49 am

[quote="Frostfire"][quote="sosso"]My mate has started coming to the gym with me, so JP will be happy that I have a spotter now.

He's not the only one!


Haha well I'm glad I have someone to go with too. He's a little freak. Yesterday was the first time he had ever benched and he almost benched his body weight. Today he did box jumps for the first time and jumped onto a box that was about level with his mid chest. He's never squatted before or anything.

[quote="Frostfire"][quote="sosso"]Overhead shrugs

Oooo, I'm going to have to look these up, never heard of them before!


They're pretty good. Something different.

02/08

Box jumps
3 x 6 about 110 cm

Barbell reverse lunges
3 x 8 x 50 kg

GHR
3 x 12

Barbell Russian twists
3 x 12 with 25 kg on the bar
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Re: WS4SB

Postby sosso » Fri Aug 05, 2011 12:20 am

05/08

DB bench
10 x 22.5 kg
13 x 32.5 kg
11 x 32.5 kg
10 x 32.5 kg

Pull-ups
4 x 12
Supersetted with
Face pulls
4 x 12 x 75 kg

OH press
4 x 10 x 52.5 kg

Barbell shrugs
3 x 10 x 120 kg

DB curls - palms up
3 x 10 x 17.5 kg
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Re: WS4SB

Postby vegan hal » Fri Aug 05, 2011 8:22 pm

nice job all around & on the 4x12 pull-ups.

I'm going to try some of those BB Russian twists. looked it up. it'll be a good variation on some twists I do for warmup

and what is the "sling Shot" variant on Bench?
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Re: WS4SB

Postby sosso » Sat Aug 06, 2011 12:04 am

Thanks Hal.

Here's a video of the Sling Shot in use

[youtube]http://www.youtube.com/watch?v=DXTNYAm-A1w[/youtube]
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Re: WS4SB

Postby sosso » Sat Aug 06, 2011 2:50 am

06/08

Feeling tired today and have an annoying cough.. not 100%.

Deadlift
3 x 60
3 x 100
3 x 120
2 x 140
2 x 160
2 x 170
2 x 180

GHR
3 x 12

Was going to leave it there, but felt like squatting.

Squats
3 x 60
3 x 90
3 x 100
1 x 130
1 x 140
1 x 150

Tried a few different techniques. Really trying to keep my back tight and upright and use my hips and glutes more.
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Re: WS4SB

Postby sosso » Mon Aug 08, 2011 12:01 pm

08/08

Bench
5 x 40
3 x 60
3 x 80
3 x 90
2 x 100
3 x 110 (sling shot)
3 x 110 (sling shot)

DB bench - palms in
15 x 30 kg
12 x 30 kg

DB rows
4 x 12 x 95 lbs
Supersetted with
DB "power cleans"
4 x 12 x 12.5 kg

Shrugs
3 x 10 x 100 kg

DB curls
4 x 12 x 15 kg
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Re: WS4SB

Postby vegan hal » Mon Aug 08, 2011 6:53 pm

that's interesting. so in the video, they have the slingshot to help during "take-off" and then the chains to make the top end a bit more difficult. hard-core. I've still been meaning to get some chains.

nice deadlifting!
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Re: WS4SB

Postby sosso » Tue Aug 09, 2011 11:41 am

[quote="vegan hal"]that's interesting. so in the video, they have the slingshot to help during "take-off" and then the chains to make the top end a bit more difficult. hard-core. I've still been meaning to get some chains.

nice deadlifting!


Yeah it does make it easier pressing off your chest and gets harder as you lock it out, so it's another way to improve your lockout strength and get used to holding heavier weights.

09/08

Box Jumps
About 8 x 3 jumps

Step-ups - just above knee height
3 x 10 holding 25 lb plates

GHR
4 x 12

Barbell Russian twists
3 x 15 with 20 kg on the bar

I also taught my mate how to deadlift so I did a few but they're not worth mentioning.
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Re: WS4SB

Postby sosso » Thu Aug 11, 2011 12:53 am

11/08

DB Bench
10 x 22.5 kg
14 x 32.5 kg
12 x 32.5 kg
10 x 32.5 kg

Pull-ups
4 x 12

Face pulls
4 x 12 x 60 kg

OH Press
4 x 10 x 50 kg

Shrugs
3 x 10 x 130 kg

DB Curls
4 x 10 17.5 kg
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Re: WS4SB

Postby sosso » Sat Aug 13, 2011 8:08 am

13/08

Squats
3 x 60
3 x 80
3 x 100
3 x 120
3 x 140
2 x 160

Ok so wide stance squats that are barely to parallel can get fucked. These were ass to grass and I think that's how I'll go from now on.

GHR
3 x 12

Box jumps
6 x 3

I used a machine, which I guess is used when training for the scrum in rugby. I've been googling and trying to find out what it's called but I can't find anything.. I've never seen one in any other gym. It's plate-loaded and you lean forward with your shoulders against pads, hold onto the handles, then put one foot into a pedal and push back. If you can imagine what a rugby player looks like when driving forward in a scrum.. that's what it's like.

10 x 30 kg each leg
10 x 40 kg each leg
10 x 60 kg each leg
10 x 80 kg each leg
10 x 100 kg each leg
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Re: WS4SB

Postby sosso » Mon Aug 15, 2011 12:38 pm

15/08

Bench
8 x 40
3 x 60
3 x 80
3 x 90
2 x 100
3 x 110 (sling shot)

Stopped there. Had no one to spot me..

Dumbbell bench
17 x 30 kg
15 x 30 kg

Machine rows - one arm at a time
4 x 8 x 60 kg plus whatever the machine weighs

Dumbbell "power cleans"
4 x 12 x 10 kg

Bit lighter, but better technique

Shrugs
4 x 15 x 100 kg

Dumbbell curls
4 x 10 x 17.5 kg
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Re: WS4SB

Postby sosso » Mon Aug 15, 2011 11:51 pm

16/08

Box jumps
8 x 2 just above waist height

Reverse Lunges - front foot elevated
3 x 10 body weight

GHR
3 x 12

Might start adding weight or using bands with these.

Barbell Russian twists
3 x 12 with 22.5 kg on the bar
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