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Jonathan Robinson

Stats...

Progress so far...

Training...

Diet...

Goals...

 

Age - 21
Height - 203cm
Weight - 113kg/249lbs (2.5 years ago I was 77kg/170lbs)

My gym lifts:

Squat 145kg
Bench 132.5kg
Deadlift 195kg
Push press 97.5kg
Power clean 107.5kg

Gripping:

Deadlift rack lockout (grip exercise really) 335kg for 3seconds mixed grip,
185kg double overhand for 19seconds.
Coc#2 for 13 consecutive reps on the right, 4-5 on the left.
RB210 (equivalent to a CoC#2.5) for 5 consecutive reps on the right.
Rolling thunder 81kg for a 3 count

Strongman (I have only just started this so numbers are low):

110kg farmers walks for 15metres.
220kg yoke walk for 15 metres.
250kg tire flipped 6 times.
100kg atlas stone loaded to a 54inch platform.
82.5kg 11inch log pressed overhead once
65kg 13inch log pressed overhead 10times.

I have been training for 2.5 years now. For the first year and a half I did bodybuilding, and shamefully ignored my lower body strength. For the last year I have done powerlifting and I also started doing strongman about a month ago.

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Here is my progress over those 2.5years:

Aged 19, August 2003, a month prior to going vegan, 77kg bodyweight:

Aged 20, Feb 2005, after bodybuilding for a year and a half, bodyweight
96kg:

Aged 21, Feb 2006, after powerlifting for a year, bodyweight 112kg:

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I train three times a week typically, dedicating two days to gym lifts, and one day to strongman. I train usually for about 1-1.5 hours at a time, but we get through things very slowly, so we don't actually do much! I train at home, with my girlfriend and friends. I find that being in control of the environment, and always having the weights there, I progress better than if I were in a gym.

The routine that I am currently doing is one that I made up myself. I train in the gym on Tuesdays and Fridays, and train for strongman on the Sunday.

Here is this weeks training:

Tuesday:

Back squat:

10x20kg
6x60kg
4x90kg
2x110kg
3x4x125kg

Front squat:

6x50kg
2x8x70kg

Deadlifts

6x100kg
4x130kg
4x150kg
3x160kg
2x170kg
1x180kg

Friday:

Full range bench press:

10x20kg
8x60kg
4x90kg

The above is a warm-up for board pressing. Board pressing is essentially a reduced range of motion bench press, which allows you to use, and get used to, heavier weights than you would be able to handle for the full range of motion. The boards are 44mm thick.

4 board press:

3x5x125kg

Close grip benching (hands are approximately 14inches apart):

8x70kg
3x6x90kg

Bent over row:

10x50kg
4x8x85kg

Sunday:

Strongman training:

Log press - I will most likely do 2x5x70kg. With these sets, the bar will pressed from the shoulders for the reps.
Then I'll do 5rep with 70kg, each rep done as a single.

Yoke walk:

80kg x 30metres
180kg x 15metres
220 x 15metres x 2

Farmers walks:

70kg each hand x 30metres
95kg each hand x 15metres
110kg each hand x 15metres

Tire Flipping:

6, 5, 4, 3, 2, 1. This is done with a training partner - you only get as much rest between sets as it takes for them to do their set, then you are back on again.

And that is my weeks training!


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Diet:

My diet is pretty good really. Much like many of the other people who have posted work in progress reports, I will eat anything that is vegan. My diet is largely made up from wholemeal wheat products, quinoa, fresh fruit and veg, dried fruit, oils, nuts, soya products, beans and pulses. I take pea protein too, along with spirulina and a basic multi vitamin.

Goals:

This year:

Powerlifting:

Squat 175kg
Bench 145kg
Deadlift 220kg
Total 540kg

There might be a bit more in the deadlift and bench, but we will see!

Non-powerlifting gym lifts:

Push press 120kg
Power clean 140kg
Deadlift rack lockout 400kg

And generally get much stronger with strongman

Long term goals:

Squat at least 225kg
Bench 200kg
Deadlift 300kg
Push press 160kg
Power clean 180kg

I have a training log over on www.veganfitness.net

Jonathan


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