No animals were harmed in the making of this thread.

[silly_sally808]

Welcome to Silly_Sally808's 100% Vegan cutting log of 2012

Stats -
Height: 6'4''
Weight: 211 lbs
Bodyfat: ~15%

Lifts -
Bench Press: 225 x 5
Dead Lift: 345 x 1
Squat: 315 x 1
[misc]
Barbell Row: 225 x 3
Dumbbell Shoulder Press: 55 x 8
Stiff-legged Dead Lift: 275 x 4
Incline Dumbbell Bench Press: 80 x 4
Dumbbell Bench Press: 90 x 3
Pullups (BW): 3 x 10, 8, 7 (full extension)
Dips (BW): 3 x 10, 9, 8

Supplements -
Creatine Monohydrate: 5g
Vitamin B complex
Zinc: 50mg

I've been a vegan for the past 6 months or so, and still have been making incredible gains. A little background story of my lifting: I always played sports, but strength wasn't really something I thought about until after high school. Always wanted a good body, but never had it. Smoked a lot of weed in high school, and the munchies didn't help. I would lift dumbbells I had in my room to be a little stronger, but nothing serious...had no idea what I was doing to be honest. Played around with a lot of drugs, and got burned. Went to rehab at the beginning of 2010, and started exercising seriously there. Ran a bunch, and did a lot of core exercises. Also trained with this hot badass MMA fighter, but didn't really lift. When I got out, I stayed at a sober house where most of the guys lifted. One of the perks for staying there was a Gold's Membership, so I would go with the guys, and they taught me there. Had some older guys to look up to, one of them went to rehab with me, and he lifted a lot, ended up being asked to be a manager at a Gold's but declined to be a trainer instead. So I more or less started actually LIFTING around my join date at about 175 lbs.

June 2010


July 2010




In August, I got in a pretty fuked up longboarding accident. Could have died, wasn't wearing a helmet, fell going around 40 mph...Fractured my right elbow, and the right side of my cheekbone.


August 2010






All I did while I was injured was ride the bike, all I could really do...I wanted to start lifting again ASAP. In October, I felt good to enough to try, so I did. It was kind of early, should have given myself at least 6 months, but I was too eager, and anxious as fuark. Sometimes get a slight pain in my elbow, but nothing bad anymore...can't fully extend it though, but almost...Here's me when I started again in October...lost a lot of weight:


October 2010



1 month later...






...
..
.


March 2011

[silly_sally808]

March 2011 continued...






Middle of April 2011







June 2011










End of June 2011, beginning of more bulking after short cut

[silly_sally808]

July 2011 - a few weeks after starting the bulk




^ Weighed ~ 194 there



After those pictures, I went on a 2 week trip to Colombia, where I'm living now, to visit family and sht...I came back and got really lazy with calorie counting and exercise...lost about 10 lbs. because I was riding my bike a lot, and was smoking a lot of weed...mostly muscle too..went to a hospital in the first days of December, weighed in at 184. Didn't get back in a gym until February 2012. Hurt my ego to start fresh again...wasn't used to benching 135 lbs for reps, used to be my warmup...I was eating meat up until around March, when I started getting sick frequently, so literally in a day, I went from carnivore to 100% vegan. Felt kinda shtty for the first 2 months, but my skin cleared up completely, gained energy, wasn't as depressed, and once I tweaked my diet with the appropriate amount of macros, and stuck to an organized routine, I instantly started noticing gains.

Been using Layne Norton's P.H.A.T. training for about the last 4 months or so, and strength has been shooting out the roof. I have gained a solid 12 lbs. of muscle this year alone, and haven't been strict the full year with training or diet. Food is as follows:

Protein: Garbanzos, Lentils, Beans, Quinoa
Fat: Avocado and Nuts/Seeds (mostly almonds)

The rest of calories come from fruit, i.e., bananas, pineapple, apples, mangos, grapes, kiwi, oranges, tangerines, plums, and some of the local fruit like pitaya, granadilla, and some other sht most of you have never heard of. Also eat vegetables and salads, but mostly fruit and the other sht.

My macro intake is about 70% carbs, 15% protein, 15% fat. Sometimes fat is lower, protein higher, but at average is like this..

Even though it's bulk season, I'm in the tropics where it's hot all year around, so I'm going to take a solid 3 months off of slow bulking to cut to get to the 12% BF and under club. Shooting for 10-12% BF. Going to try and loose about 10 lbs in these 3 months...shooting to be 10-12% BF at a solid 200 lbs.

I won't be posting pictures of food because it's boring as fuk, but I will screenshot my nutrition data info. Will post lifts and exercises as accurately as I can remember, and will try for weekly progress pics and stats...the scale at my gym is kinda fuked, so the pictures might help more than the scale...especially with water weight and bullsht like that...

My maintenance is about 3200-3500 calories. Shooting for 2800 and will adjust from there.

Will also post a daily song, so for today, here it is:





WILL GET CURRENT PICS UP ASAP. PHONE DOESN'T SEND THEM TO EMAIL. PLEASE BE PATIENT.

[silly_sally808]

in b4 vegan hate

[Gibb1991]

Odd shoulder press to bench ratio. My best is 195x1 on bench but I've hit 55's for 7 or 8 on shoulder press before (although its not consistent).

In on this. Would like to see how vegan bodybuilding goes.

[silly_sally808]

Today's Workout
Heavy Upper

10 min. HITT on eliptcal

BB Rows -
135 x 10
185 x 5
205 x 5
225 x 3

Pullups (BW) -
10
9
7

T-Bar Rows - (don't know exact weight when part of the bar is on the ground, so including full bar weight)
180 x 10
195 x 8
195 x 8

DB Flat Bench -
80 x 5
85 x 5
90 x 6

Dips (BW) -
10
8
7

Machine Flies -
130 x 10
140 x 10
150 x 8

DB Shoulder Press -
45 x 8
45 x 8
45 x 8

Lucky 7's or 21's -
50 lbs. x 3

Skullcrushers -
70 x 12
80 x 5
80 x 5

1 set of 80 x 6 CGBP for the small amount of reps for skullcrushers

Front/Back Trap rolls -
45 x 12 each
45 x 10 each
45 x 10 each

Weighed in at 94.5 kg or 208 lbs. today...could be because I'm eating less before my workout, and I took a fat dump before as well...estimating that I will probably be 198-200 as my end result now that I think about it.

[silly_sally808]

Odd shoulder press to bench ratio. My best is 195x1 on bench but I've hit 55's for 7 or 8 on shoulder press before (although its not consistent).

In on this. Would like to see how vegan bodybuilding goes.

Shoulders are by far my weakest muscle.

Glad someone joined in...haha










Song

[silly_sally808]

Today's Workout
Heavy Lower

10 min. HITT eliptical

Squats -
Warmup
Bar x 10
Bar x 10
95 x 10
135 x 10
Sets
185 x 10
225 x 8
245 x 10 (spotted)

Deadlifts -
135 x 10
225 x 8
275 x 6
315 x 1
(Still probably sore from last weeks legs)

Hack Squat Machine -
385 x 10 (Lower back started hurting. Lowered weight with better ROM)
335 x 8
335 x 8

Leg Extensions -
230 x 8
230 x 8
230 x 8

Lying Leg Curls -
130 x 12
140 x 10
150 x 10

Leg Press/Calve Press -
568 x 12
x 25
658 x 10
x 25
708 x 10
x25

Sitting Cavle Press Front/Out/In-
210 x 10
x 10
x 10
210 x 10
x 10
x 10
210 x 10
x 10
x 10

Abs -

Situps/Alternating Bicycles/Hanging Leg Raises -
x 25
x 20
x 25

x 20
x 20
x 25

x 20
x 20
x 25

[silly_sally808]

[JustBulk]

My best buddy is a vegan, tho he doesn't lift. In any case, good luck to you!

[Tm1212]

Today's Workout
Heavy Upper

10 min. HITT on eliptcal

BB Rows -
135 x 10
185 x 5
205 x 5
225 x 3

Pullups (BW) -
10
9
7

T-Bar Rows - (don't know exact weight when part of the bar is on the ground, so including full bar weight)
180 x 10
195 x 8
195 x 8

DB Flat Bench -
80 x 5
85 x 5
90 x 6

Dips (BW) -
10
8
7

Machine Flies -
130 x 10
140 x 10
150 x 8

DB Shoulder Press -
45 x 8
45 x 8
45 x 8

Lucky 7's or 21's -
50 lbs. x 3

Skullcrushers -
70 x 12
80 x 5
80 x 5

1 set of 80 x 6 CGBP for the small amount of reps for skullcrushers

Front/Back Trap rolls -
45 x 12 each
45 x 10 each
45 x 10 each

Weighed in at 94.5 kg or 208 lbs. today...could be because I'm eating less before my workout, and I took a fat dump before as well...estimating that I will probably be 198-200 as my end result now that I think about it.

Good Luck man. And nice DP's vid I got a more approiate ...

http://youtu.be/YTAhSJt_8x8

[silly_sally808]

Thanks guys...weighed in at 206.7 the other day...don't know if it's water weight being lost, or just from eating less and not being as full of food before a workout....definitely no way I lost 5 lbs. in 2 days though. Got a gallon jug, so I know I got enough water each day now.


Rest day today. Going to go do some HITT, abs, and then a yoga class which I haven't gone to for a week since family was visiting.
















Did 20 minutes of HIIT on elliptical....1 minute easy, 30 seconds extreme


Did my ab rouinte:


Situps/Alternating Bicycles/Hanging Leg Raises -
x 25
x 20
x 20

x 25
x 20
x 20

x 25
x 20
x 20


Did a set of cherry pickers, but was late for Yoga....I consider it 30 minutes from all the rests and bullchit exercises we do even though it's an hour.




Nutrition for the day....need to get some pea protein or something so I have more room for fats...the shipping costs more than the 5 lbs tub though...

[silly_sally808]

[center]Today's Workout
Back/Shoulder Hypertrophy

10 min HIIT elliptical

BB Row's -
Warmup 35 x 15
135 x 15
155 x 12
175 x 8

Seated Cable Rows -
140 x 12
160 x 10
180 x 8

Wide Grip Lat Pulldowns -
100 x 20
120 x 16
140 x 10

Standing Lat Pushdown -
75 x 10
75 x 10
85 x 8

Machine Back Flies -
100 x 12
110 x 10
110 x 10

DB Shoulder Press -
45 x 12
50 x 8
50 x 7

Front Alternating Delt Raise -
30 x 10
30 x 10
35 x 8

Side Lateral Raise Cables -
22 x 15
27 x 12
27 x 12

[silly_sally808]

Today's Workout
Legs Hypertrophy (Focus more on Hams today)

10 min HIIT elliptical

Stiff-Legged Dead Lifts -
Double Overhand Grip
135 x 15
185 x 12
225 x 10
Underhand/Overhand Grip
275 x 4

Front Squats (ATG)-
135 x 10
155 x 8
155 x 6

Hack Squat Machine -
330 x 10
330 x 8
330 x 8

Kneeling Leg Curls -
90 x 10
90 x 10
90 x 8

Lying Leg Curls -
95 x 10
100 x 8
100 x 6-8
(Hams were dead)

Leg Extensions -
130 x 20
140 x 12
140 x 15

Seated Calve Press (Face my toes forward, then out, then in) -
210 x 10 x 10 x 10
210 x 10 x 10 x 10
210 x 10 x 10 x 10

BB Calve Raise (Smith Machine: No Shoes) -
185 x 15
225 x 12
275 x 12
315 x 8-10

Abs

Situps/Alternating Bicycles/Leg Raises -
x 25
x 20
x 25

x 25
x 20
x 25

x 25
x 20
x 25

[silly_sally808]

Today's Workout
Chest/Arms Hypertrophy

Started using Jack3d today.

10 min HIIT elliptical

Warmup Flat DB Bench -
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3
55 x 3

Incline DB Bench (Better ROM) -
70 x 12
75 x 6
75 x 6
80 x 3

Machine Hammer Chest Press (Weight separated in each hand) -
50 x 15
55 x 12
55 x 9

Incline DB Flies -
30 x 20
35 x 15
35 x 12

EZ Curl Bar Preacher -
80 x 12
80 x 8-10
80 x 7-8

DB Hammer Curls -
30 x 20
35 x 15
35 x 12

Reverse Grip EZ Curl Bar -
50 x 20
50 x 15
50 x 12

Seated DB Tricep Extension -
60 x 15
60 x 12
60 x 12

/\ Grip Tricep Pushdown -
138 x 12
149 x 10
149 x 10

Cable Kickbacks -
27.5 x 10
16.5 x 15
16.5 x 15

Bench Dips (BW) -
x 15
x 12
x 12

Abs

Situps/Alternating Bicycles/Leg Raises -
x 25
x 25
x 25

x 25
x 25
x 25

x 25
x 25
x 25


Weigh in at 207 after 1st week.

[Gibb1991]

120 g of protein? Or did I misread that? Seems really low dude. But 123g of fiber?? Your ****s must be amazing.

[silly_sally808]

120 g of protein? Or did I misread that? Seems really low dude. But 123g of fiber?? Your ****s must be amazing.

100% srs. Been working for me so far...would buy Pea protein, but costs more to ship it out here, so I'm still debating if it's worth it...might throw in the 5000g of creatine and be set with that too, so I might be getting more protein in my diet soon....will let me have more room for fats and fruit carbs

Rest day today..in bed miscing and watched some Dexter, and Pumping Iron. Also cleaned up my desktop...everything's nice and organized, and can see the hot bish on my screen now.

[fitfem47]

Just found this great thread, thanks for doing this! I've been vegan for 7 months now and haven't noticed any decreases in muscle mass or strength. Loving the fat loss though!

[silly_sally808]

Just found this great thread, thanks for doing this! I've been vegan for 7 months now and haven't noticed any decreases in muscle mass or strength. Loving the fat loss though!

Glad that another vegan found this...I'm loving the lifestyle change...I've been getting better gains since being vegan which would surprise a lot of people. Also loving the flexibility, energy, and all around well-being that comes with it. Doing it mainly for health. Still wear things like leather belts and stuff. Use regular deodorant and shampoo too...not a hippie vegan...just to put that out there...more of a test of my willpower to become vegan in a highly carnivorous country, and it worked in my favor. Haven't been sick since, never get pimples or anything...still a lazy fuk though, but some things don't change.

Today's Workout
Upper Body Heavy

10 min. HIIT elliptical

Pullups (BW) -
x 12
x 8
x 6

Reverse Grip BB Rows -
135 x 12
155 x 10
185 x 6
205 x 3

T-Bar Rows -
180 x 12
190 x 10
205 x 8

Flat DB Press -
80 x 10
85 x 6
90 x 8 (Spotted)

BB Shoulder Press -
90 x 12
105 x 6
105 x 5
105 x 4

Machine Chest Flies -
120 x 12
130 x 10
140 x 8-10

Dips (BW) -
x 10
x 9
x 8

21's -
50 lbs BB
60 lbs BB
60 lbs BB

Skull Crushers -
70 x 12
80 x 6
80 x 5
80 x 2

Shrug Rolls Forward/Backward -
45 x 15 x 15
45 x 15 x 15
50 x 12 x 12

Situps/Alternating Bicycles/Leg Raises -
x 25
x 25
x 25

x 25
x 25
x 25

x 25
x 25
x 25


Started stretching after, girls mirin' the fuk out of flexibility...going to do this after every workout now.

New DB Flat Bench PR of 90 x 8.

Before I started, weighed in at 93 kg. After workout before abs, weighed in at 92.5....think the scale at my gym is fuked...going to raise calories by 100 anyways. Could also be because there was no fruit in the house, and all I had was half of my quinoa/lentil/garbanzo concoction...eating all my calories now.

[silly_sally808]

Today's Workout
Legs Heavy

10 min HIIT elliptical

Deadlifts -
Double Overhand
Warmup
135 x 12
225 x 10
Over/Underhand
275 x 8
315 x 2

Squats -
135 x 10
185 x 10
205 x 8
225 x 5
245 x 3

Standing Single Leg Curl -
80 x 12
90 x 10
90 x 10

Single Leg Extension -
120 x 12
130 x 10
135 x 8

Leg Press -
568 x 12
658 x 10
748 x 8

Seated Calve Extension -
210 x 20
220 x 15
230 x 15

Standing BB Calve Press (Smith/No Shoes) -
225 x 15
275 x 12
315 x 10

Abs -

Situps/Alternating Bicycles/Leg Raises -
x 25
x 25
x 25

x 25
x 25
x 25

x 25
x 25
x 25







Internet is being fuking stupid, not loading anything...

[silly_sally808]

Rest day. 20 min HIIT on poverty elliptical.

Still sore from leg day...hit em hard...


Abs are showing better...seeing more definition in legs, arms, and chest.

[silly_sally808]

Today's Workout
Back/Shoulders Hypertrophy

10 min HIIT elliptical

Bent Over BB Row -
20 x 20
65 x 15
70 x 12
75 x 12
80 x 10

Seated V-grip Cable Row -
140 x 12
160 x 8
180 x 8

Extra Wide Grip Lat Pulldowns -
120 x 15
140 x 9
140 x 8

Rack Pulls (BW) -
x 6
x 5
x 4

BB Shoulder Press -
Bar x 15
95 x 12
105 x 8
105 x 9

Cable Side Lateral Raises -
22 x 15
27.5 x 12
33 x 8

Reverse Shoulder Fly -
20 x 12
20 x 12
25 x 10

Front Raise(EZ bar Reverse Grip)/Upward Row Superset -
15 x 50, 12 x 70
12 x 50, 8 x 70
10 x 50, 8 x 70

BB Shrugs (Smith Double Overhand) -
135 x 15
185 x 15
225 x 12
275 x 6



No abs. Think I'm leaving abs on leg days only now with a few more added exercises to fully hit em.


Another note, some newer trainer in the gym came up to me after bertstaring me during my set asking how many reps I did. Told him 15. Said, ok, and walked away...the guy was about 5'8''-5'10'' 160-170 lbs ~16-18% BF. My mind was fuked. Then came up to me during superset and asked me what I was working. Told him shoulders. He replied, "Deltoids, good." Mind was so full of fuk...

[silly_sally808]

Today's Workout
Legs Hypertrophy/Abs

10 min HIIT elliptical

Front Squats -
Bar x 12
95 x 10
135 x 10
155 x 10
175 x 6

Stiff-Legged DL - [Tried a new form from Phil Heath where you don't go all the way back up..keeps more tension on Hams..burned like a mofo.]
Double Overhand Grip
135 x 12
185 x 10
205 x 10
225 x 8

Single Leg Leg Extensions -
80 x 20
90 x 15
100 x 12

Lying Leg Curls [drop set...SLDL killed me] -
125 x 8
110 x 10
95 x 10

Seated Leg Curls -
100 x 12
100 x 12
110 x 12
120 x 10

Hack Squat Machine -
330 x 12
380 x 10-12
420 x 8-10

Standing BB Calf Press [Smith/No Shoes] -
225 x 15
275 x 15
315 x 12
365 x 10
365 x 8
405 x 5

Seated Calf Extensions -
210 x 15
220 x 15
230 x 15
250 x 15
270 x 12

Abs-

Hanging Straight Leg Raises/Hanging Side to Side Leg Raises

x 10 x 6 (alternating, so 6 left, 6 right)
x 8 x 3
x 6 x 2

^Going to practice those more...once I put my pullup bar in my door, will do those more often...they killed me.

[MyBodyIsRdy420]

subbed!

[silly_sally808]

Today's Workout
Chest/Arms Hypertrophy

10 min HIIT elliptical

Warmup Shoulders/Chest

Incline DB Bench -
70 x 10
75 x 8
80 x 6

Flat DB Bench -
75 x 6
70 x 5
65 x 6

Incline DB Flies -
30 x 15
35 x 12
40 x 8

Machine Chest Flies -
120 x 12
130 x 10
140 x 7

Standing EZ Bar Curls [Inner Grip] -
80 x 12
90 x 5
90 x 4-5

Incline Alternating DB Curls -
25 x 8
25 x 6
25 x 6

DB Hammer Curls -
30 x 12
35 x 10
35 x 10

Close Grip Bench Press -
95 x 12
115 x 6
115 x 5

Tricep Pushdown /\ Grip -
125.5 x 15
143 x 10
143 x 10

(can't exactly remember...fuking KG weight...)

Cable Kickbacks -
22 x 15
27.5 x 12
27.5 x 12

Reverse Grip 1 Arm Cable Forearm Curl -
27.5 x 15
33 x 15
44 x 10

Reverse Grip EZ Bar Forearm Curl -
30 x 10
30 x 10
30 x 10

[silly_sally808]

Yesterday was super lazy...didn't wanna update...ate 2800 calories..fun stuff..











Today's Workout
Upper Heavy
REFEED @ MAINTENANCE

10 min HIIT elliptical

Pullups (BW/FULL ROM) -
x 12
x 7
x 6

Reverse Grip BB Rows -
135 x 8
185 x 5
185 x 5
205 x 4

T-Bar Rows /\ Grip-
180 x 12
195 x 10
205 x 8

Flat DB Bench (No Spotter) -
Warmup shoulders with 40's and some shoulder movements with 10's
85 x 5
90 x 4
90 x 3

Decline BB Bench (To chest) -
135 x 12
185 x 6
205 x 3

BB Shoulder Press -
95 x 10
105 x 6
105 x 5

Dips (BW/FULL ROM) -
x 10
x 9
x 8

Rear Delt Flies (Machine) -
100 x 15
110 x 12
120 x 10

21's -
60
60
60

Skullcrushers -
70 x 10
70 x 10
80 x 5

BB Shrugs -
Double Overhand
135 x 15
185 x 15
225 x 12
Over/Underhand
275 x 8
315 x 6

Reverse Grip 1 Arm Cable Forearm Curl -
27.5 x 15
38.5 x 12
38.5 x 12

Reverse Grip EZ Bar Forearm Curl -
40 x 8
40 x 8
40 x 8






























---PROGRESS PICTURES---
Mid July ~207-210 lbs. to Now, 9/11/12 @ 203 lbs.


Note: Before pictures were taken after eating a fat meal. My excuse for looking extra bloated. Both sets taken at night after all calories consumed >


FLEXED in both

[silly_sally808]

^^^About 1 week before the "Before" pictures...just to show I didn't look as bad as they came out.







No before on Calves..super chitty lighting...can usually see some veins, but the hair doesn't help either..also have another angle of Glutes >















About the line of hair on stomach > Going to wax when I get down to ~10% BF.

The only thing I'm mirin' about before pics is the tan...however, 1-3 days in the sun, and my skin is burriful again.



WILL get the before pictures when I started this thread..did not look as bad as these pics...but thought I'ld post for lulz.

[SUPER_MANLET]

Gjdm

[silly_sally808]

Today's Workout
Legs Heavy - Glute Focus

10 min. HIIT elliptical

Deadlift -
Double Overhand
135 x 8
225 x 8
275 x 5
Over/Underhand
315 x 3
335 x 1

Squats -
135 x 8
185 x 8
205 x 6
225 x 5
[Taking it easy...slight lower back pain, and for some reason a tendon in my glute stretches all fuked up...go parallel with these, but ATG on front squats]

Single Leg Extensions -
130 x 12
135 x 10
140 x 9

Kneeling Leg Curls [w/hold at the top] -
100 x 10
105 x 8-10
105 x 8

Leg Press -
568 x 12
658 x 12
798 x 8

BB Calf Press [Smith/No Shoes] -
275 x 15
315 x 12
365 x 8

Calf Extensions -
250 x 15
270 x 15
290 x 15
310 x 12
330 x 10
350 x 8




Just saw this guy on my Youtube feed...fuking mirin vegan strength...not only vegan, but fruitarian. Has a girly voice though, but strong as fuark for his size.

[silly_sally808]

Felt like sht the last 2 days...finished macros on tuesday, but yesterday which was luckily a rest day, I think I barely hit 1,000 calories...felt better today though..




Today's Workout
Chest/Arms Hypertrophy

10 min. HIIT elliptical

Warmup Shoulders

Incline DB Bench -
75 x 8
80 x 7
85 x 4-5
90 x 5 (Spotter helped a lot)

Flat BB Bench -
155 x 8
185 x 4
155 x 6

Incline DB Flies -
30 x 15
35 x 12
40 x 10

Machine Chest Flies -
130 x 12
140 x 10
150 x 8

Standing BB Curls Close Grip -
80 x 10
85 x 5
85 x 4

Incline DB Curls [Slow Negative]-
25 x 6
20 x 8
15 x 10-12
10 x 17

Hammer Curls -
30 x 12
35 x 10
40 x 8

Close Grip DB Bench -
35 x 15
40 x 10
40 x 10

/\ Grip Tricep Pushdowns -
138 x 15
149 x 12
149 x 10

Cable Kickbacks -
28 x 12
33 x 10
33 x 10

Reverse Grip 1 Arm Cable Forearm Curl -
28 x 15
28 x 15
39 x 10-12

Reverse Grip EZ Bar Forearm Curl -
40 x 8
40 x 8
40 x 10












^^^ Didn't finish all my food...got taste from when I was feeling sick, so I threw out my quinoa/garbanzo/lentil mix after force eating about 2/3 of it..ate a few fruits to make up for it....can't wait to get my fuking protein powder...