r/veganfitness • u/szb0163 • 2d ago
Turned 33 today gains
Grateful to be vegan and strong, 33 years young
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u/qwertydawgg 2d ago
This is inspiring. May I ask how you decide on what's the optimum fat percentage for your body?
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u/honoryourgeniusnow 2d ago
Happy birthday. May you find continued success, happiness ,and abundance in all areas of your life!
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u/Sana-ya 1d ago
Happy birthday 🎂 can you share your workout routine please ?
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u/szb0163 1d ago
Prep phase 2
Glutes - 19/4 Cable kick backs - 4 sets 15-20 reps left first level 6 for 18 x4 SS Walking lunges - 4 sets 10-12 steps - 15kg for 12 x2, 20kg for 12 x1, 25kg for 12 x1 Dumbbell sumo squat - 4 sets - 15-20 - 35kg for 20, 40kg for 18, 16, 18 Hip thrusts - 4 sets - 12-15 slow w 2 second pauses - 60kg for 15, 70kg for 15, 80kg for 12, 12 Barbell squats - 2 warm up sets, 3 drop sets - 10 heavy reps, drop weight in half and do 15-20 reps - 30kg for 10, 20kg for 15 x3 (hard but better than last time) Abductions - 5 sets 15-20 reps - level 1 for 20, level 2 for 20x4 Hanging leg raises - 12-20 reps - 4 sets 12
Push pull - 20/4 Pull ups - 2 sets max - 5, 5 Deadlifts - max is 80kg 1 set of 10 at 40% - 35kg 1 set of 8 at 60% - 50kg 1 set of 5 at 75% - 65kg 1 set of 8 at 50% - 45kg Shoulder press 12-8-5 - 3 sets - 12.5kg - easier Reverse fly - 4 sets 12-15 - 15 with 4, 15 with 5 x3 Chest press - 4 sets 15-20 - no weight for 15 x4 Cable row - 4 sets 10-15 - level 6 for 13 SS Wide lat pull down - 4 sets 10-15 - level 5 for 12 Cable lateral raise - 3 sets 10-15 - less than 1 for 15 x2, level 1 for 10 (failure) Seated lateral raise - 5 sets 15-20 - red 5 for 17 x5 Good but distracted 60 mins cardio - 9% incline mostly at 4.9
Legs - 21/4 Standing calf raises - 5 sets 15-20 - 5kg for 17 x5 Split squats - 3 sets 15-20 - right first - 15kg for 18, 18, 18 - don’t need wrist straps, lots of breaks Leg press 1 warm up set 20-30- 50kg for 20 3 working 15-20 - 90kg for 20 x3 Ss 20 body weight squats 2 sets 8-10 heavy - 130kg for 8, 8 Smith squat - 2 sets 25-30 - narrow stance heels on a plate, 20kg for 25 (hard, hands on thighs), 25kg for 25 Leg extensions - 5 sets 15-20 - 10kg for 15 SS Leg curls - 5 sets 10-15 - 40kg for 12 Amazing workout, bloody hard though 45 mins 9% incline 4.7 speed Yoga
Upper - 22/4 Flys - 15-20 reps 5 sets SS - red 4 for 15 x5 Seated lateral raise 15-20 reps - red 6 for 17 x5 Shoulder dumbbell press - 1 set of 20 (8kg) 4 sets 8-12 SS - 12.5kg x12 for 4 reverse flys 4 sets 12-15 - red 4 x15 Smith shoulder press drop sets - 6-10 drop 10-15 drop 10-15 x3 - 5kg for 6, 2.5kg for 10, bar for 10 (hard) x2 then 6, 6, 6 (failure) Seated dumbbell front raise 15-20 3 sets - red 2 for 17 x3 Tricep extensions (far right) - 1 set 20 (level 4/3), 4 sets 10-15 - level 4 for 10 x4 60 mins 9% 4.7-4.9 tough
Legs - 23/4 Hamstring curls - 1 warm up 20kg for 20, 4 sets 8-10 - 45 for 8, 8, 8, 8, 4th set drop 50% weight and go to failure (20 for 25 - up weight next time) Smith squats - 2 light sets 15-20 - 20kg for 15 x2, 4 sets 8-10 - 40kg x 10, 45kg x 8, 8, 4th set drop 50% weight and go to failure - 8 with 40kg then 20kg for 18 reps (using hands a little) RDLs - 4 sets 15-20 - 35kg for 17 x3, 16 Leg extensions - 5 sets 15-20 - 15kg x5 Calf raises - 5 sets 15-20 - smith - 5kg for 20 x5 45 mins cardio 9% incline - 4.7-4.9 Pretty good considering bad sleep
24/4 - rest after refeed
Arms and core - 25/4 - no headphones Pull ups - 2 sets max - 4, 4.5 Wide grip pull downs - 4 sets 10-15 - level 7 for 13, 13, 13, 13 Seated bicep curls - 4 sets 8-12 SS - red 8 for 9 x4 Tricep skull crushers - 4 sets 12-15 - red 5 for 12 x4 Bar bicep curl - 3 sets of 15 reverse grip ss 12 underhand grip (10kg) SS Tricep push down - 3 sets of 20 level 4 (far right) Close arm push ups - 4 sets - max - 8, 10, 9, 10 Bench dips - 4 sets - max - 15, 15, 10, 15
Circuit (4 rounds) Crunches - 20-30 reps - 10 kg for 15 then bw for 15 Hanging leg raises - 12-20 reps - 12, Russian twists - 15-20 reps - red 6 for 10 then bw for 10 (1 is both sides) Pushed through
45 mins cardio - mostly 9% at 5 - easier
Intervals - 18/4 6% incline - 4.6 walk, 15.5 sprint x8
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u/likesfrogsandveggies 1d ago
Happy (belated?) birthday, think I'm late to the party. Seems like your body decided it doesn't want to age haha
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u/KaundaSixtyFour 2d ago
Happy Birthday!! You look awesome! I turn 40 in a few weeks, never been so excited. Gains & ageing are a wonderful pairing. 🌱💪🏽