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Alex Mitchell

 Intro...

Training...

Diet...

Goals...

Thanks...

 

 Intro

Name: Mitch

Age: 21

Born: 26/02/1991

Weight: 102 Kilos/ 16 stone

Height: 6 ft 3

 

Training

 

Day one – chest and biceps

 

Decline Bench

• 1st set 12 reps at 40Kilos

• 2nd set 12 reps at 80 Kilos

• 3rd set 8 reps at 100 Kilos

Incline Dumbell

• 1st set 12 reps at 25Kilos

• 2nd set 12 reps at 30 Kilos

• 3rd set 8 reps at 37 Kilos

 

Flys

• 1st set 12 reps at 16 Kilos

• 2nd set 12 reps at 18 Kilos

• 3rd set 8 reps at 24 Kilos

 

Straight bar curl

• 1st set 12 reps at 30 Kilos

• 2nd set 10 reps at 40 Kilos

• 3rd set 8 reps at 47.5 Kilos

 

Concentrate curls

• 3 sets at 20 Kilos an arm till failure (normally around 8/10)

 

Day two - back

 

Reverse grip pulldowns

3 sets 12-8 going heavier each time (no idea on weight)

 

Dumbell raises

• 1st set 12 reps 30 Kilos

• 2nd set 12 reps 40 Kilos

• 3rd set 8 reps 54 Kilos

 

Straight arms

3 sets all 8 reps no idea on weight

 

Close grip pull downs

3 sets all 8 reps no idea on weight

 

Sitting down wide grip pulls

3 sets 12 / 8 no idea on weight

 

I raise the level of the pulley so I target the upper back

 

Stiff leg deadlift

• 60 Kilo warm up set

• 100 Kilos 10 rep

• 140 Kilos till failure (normally 6/8)

 

Day three - shoulders

 

Military press (on smith machine as I partially dislocated my shoulder once and this is a safety measure)

• 1st set 12 reps 40 Kilos

• 2nd set 12 reps 80 Kilos

• 3rd set 8 reps at 110 Kilos

 

Side Raises

• 1st set 12 reps 16 Kilos

• 2nd set 12 reps 18 Kilos

• 3rd set 8 reps 20/22 Kilos

 

Bent over side raises

• 1st set 12 reps 16 Kilos

• 2nd set 12 reps 18 Kilos

• 3rd set 8 reps 20/22 Kilos

 

Cable side raises

• 3 sets all 8 reps no idea on weight

 

Day four – Legs

 

Leg extensions

• Three sets 12 – 8 reps no idea on weight

 

Squats

• 1st set 12 reps 60 Kilos

• 2nd set 12 reps 100 Kilos

• 3rd set 8 reps 160 Kilos

 

Leg press

• 1st set 12 reps 300 Kilos

• 2nd set 12 reps 400 Kilos

• 3rd set 8/10 reps 480 Kilos

 

Leg curls

3 sets 12 – 8 reps no idea on weight

 

Calves 4 sets 15 reps no idea on weight props around 100Kilos

 

Diet

 

Morning shake

One scoop soya protein, One scoop Hemp Protein, two scoops instant oats

Breakfast toast with peanut butter 4 slices

Mid morning snack Linda McCartney sausage sarnie

Lunch tofu pasta/sweet potato dish

Mid afternoon snack Linda McCartney sausage sarnie

Energy drink before training and around 3 to 4 bananas

Shake after training same above

Dinner Big tofu dish/high protein dish, usually includes nuts beans and seeds sometimes quinoa

Shake before bed

In total I have around 250 – 300 Grams of Protein a day and 600 – 750 Grams of Carbohydrates a day

 

Goals

To get bigger and stronger, and compete in a bodybuilder competition in 2013, aiming to get to over seventeen stone and hopefully over 16 stone cut

 

Thanks

Just thought I would post some thank you, mainly because these people have helped me through lifting all in different ways

Scott Horton and all the lads at Hercules gym, Oaks Fitness, Ben Pearson and Darren Hardwick. Cheers Gents for pushing me harder at the gym and making me lift weights and make gain I wouldn’t of done by myself.

Saul Jones, Fenalin and Annabel Viviane Gaelle for helping me with diet (mainly cooking for me meals that actually have taste and my nutritional needs) and putting up with me being tired after the gym and a bit moody when I’m tired.

And of course the Vegan Bodybuilding crew, cheers fellas

 Wouldn’t be doing this without these peoples help Ta.


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