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Healthy Food Defines You
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 Post subject: Re: Sam's Food & Training
PostPosted: Wed Nov 12, 2008 1:27 am 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
Good day today too!

Deadlift
1 x 5 x 85 kg
1 x 5 x 90 kg

Press (standing overhead)
1 x 5 x 50 kg
3 x 5 x 52.5 kg

One arm DB rows
3 x 5 x 37.5 kg
1 x 5 x 40 kg just for fun .. I'll use 40's next time.

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 Post subject: Re: Sam's Food & Training
PostPosted: Wed Nov 12, 2008 9:32 am 
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Manatee
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Location: Salt Lake City, Utah
sosso wrote:
Good day today too!

Well, of course it was a good day, it was a deadlift day! :mrgreen:

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 Post subject: Re: Sam's Food & Training
PostPosted: Wed Nov 12, 2008 6:30 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
Deadlifts are so good. Haha I was pretty wrecked at the end.

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 Post subject: Re: Sam's Food & Training
PostPosted: Fri Nov 14, 2008 8:13 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
I was driving all day yesterday and had a party to go to last night, so I worked out today.

I usually add 5 kg to squats and deadlifts and 2.5 kg to all presses each workout

Front Squat
1 x 10 x 20 kg
1 x 5 x 40 kg
1 x 5 x 60 kg
3 x 5 x 70 kg

Bench Press
1 x 5 x 20 kg
1 x 5 x 40 kg
3 x 5 x 55 kg - I couldn't find any 1.25 kg plates so I thought I'd stick to 55kg for my work sets.
1 x 5 x 60 kg - just thought I'd try..

Pull-up
1 x 8
1 x 7
1 x 5

Feels like I'm progressing well.

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 Post subject: Re: Sam's Food & Training
PostPosted: Sat Nov 15, 2008 7:38 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
I'm always changing the way I do things, but it's fun to mix it up a bit.. These next couple of weeks should look like this -

2 warm-up sets and 3 work sets

Day 1

Bench press 3 x 5
Incline bench press 3 x 5
DB Rows 3 x 5
Weighted Pull-ups 3 x 5

Day 2 - Rest

Day 3

Back squat 3 x 5
Front squat 3 x 5
Overhead press 3 x 5
DB clean & press 3 x 5
Maybe throw in some arm work

Day 4 - Rest

Day 5

Deadlift 3 x 5
Powerclean 5 x 3
DB shrugs & pinch gripping

Thanks Ryan - http://veganbodybuilding.com/?page=article_ryantraining


My diet will look something like this -

Meal 1
Oats with banana
Protein shake
Vitamins
Water

Meal 2
Fruit
Water
Some kind of snack/protein bar.. I usually look for those with the least amount of processing

Meal 3
Bean/lentil/chickpea burrito
Mixed veggies
Water

Meal 4
Walnuts & Brazil nuts
Fruit
Dates
Water

Meal 5
Veggie stir fry & quinoa/brown rice
Salad with beans/nuts mixed through
Rice milk
Water

Meal 6
Smoothie with fruit, LSA and spirulina
Water

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Last edited by sosso on Sun Nov 16, 2008 3:10 am, edited 1 time in total.

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 Post subject: Re: Sam's Food & Training
PostPosted: Sat Nov 15, 2008 8:34 pm 
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Manatee
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Joined: Thu Oct 23, 2008 12:56 pm
Posts: 410
Location: Brownsville
sosso wrote:
DB shrugs & pinch gripping
I read an article somewhere online that said BB towel shrugs are good for grip strength. I've never tried them before.

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 Post subject: Re: Sam's Food & Training
PostPosted: Sun Nov 16, 2008 1:01 am 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
Oh cool, yeah I bet they are! I had to look them up because I hadn't heard of them. I've seen people doing towel pull-ups and I guess they'd be good for grip strength too. 8)

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 Post subject: Re: Sam's Food & Training
PostPosted: Sun Nov 16, 2008 10:47 am 
You're routine looks as solid as it gets, my man! And great lifting, as always!

As for the routine, I'd say it isn't very wise to do both back and front Squats the same day - it's basically the same movement, so no need to do that much for legs. I'd suggest doing Back Squat on Day 1 and Front Squat on Day 3. Everything else looks very good!


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 Post subject: Re: Sam's Food & Training
PostPosted: Sun Nov 16, 2008 5:22 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
I think that's a good idea. I remember one day I did a set of back squats after 3 sets of front squats and it almost killed me :lol:

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 Post subject: Re: Sam's Food & Training
PostPosted: Sun Nov 16, 2008 9:16 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
Pretty good workout today. I'm still increasing weights gradually.

Moved back squats to today and will do front squats on day 3

Back Squat (very deep)
2 x 5 x 60 kg
3 x 5 x 70 kg

I realise now that earlier on when I was squatting 90-95 kg I wasn't going deep enough.

Bench Press
2 x 5 x 40 kg
3 x 5 x 60 kg

I love bench pressing but get nervous without a spotter sometimes. I guess that could be extra motivation!

Dumbbell Rows
2 x 5 x 36 kg
3 x 5 x 40 kg

Pull-ups
3 x F

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Last edited by sosso on Mon Nov 17, 2008 2:36 am, edited 1 time in total.

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 Post subject: Re: Sam's Food & Training
PostPosted: Sun Nov 16, 2008 10:12 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
Food today

Meal 1
1 cup oats, a banana & rice milk
Shake with 1.5 cups rice milk, 1/2 banana & 1 tbsp spirulina
B12, iron, glucosamine, flax
Water

Workout

Meal 2
1.5 cups rice milk
1 scoop rice protein powder
1/2 banana
Some dates
Water

Meal 3
Leftover pasta with kidney beans
Water

Meal 4
1 cup lentils (cooked)
1 cup spinach
Water

Meal 5
Some dates
Walnuts
Brazil nuts
Rice milk
Water

Meal 6
Two burritos with:
Steamed broccoli, carrots, green beans
Quinoa
Kidney & butter beans
Water

Meal 7 :lol:
1.5 cups rice milk
2 tsp spirulina
2 small bananas
1 tbsp coconut

Hopefully I can keep it up even with the disruption of travel over the next month or so.

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 Post subject: Re: Sam's Food & Training
PostPosted: Tue Nov 18, 2008 4:33 am 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
My food today was similar to yesterday. I normally only use protein powder after workouts.

Meal 1
1 cup oats with banana, dates and rice milk
2 tsp spirulina
1.5 cups rice milk
1 banana
Water

Meal 2
1 pear
1 banana
Water

Meal 3
1 cup cooked red lentils
1 cup baby spinach
Water

Meal 4
Walnuts
Brazil nuts
Dates
Water

1 banana
2 tsp spirulina
1 tbsp shredded coconut

Meal 5
1 cup cooked red lentils
1 cup cooked quinoa
1 tomato
Whole pack of frozen spinach
Water

Meal 6
1.5 cups rice milk
Water

I'm looking forward to tomorrow's workout. My legs are quite sore from yesterday, so I might make it a light squat day.. I'll see how I go. I'll also be doing overhead/push press, DB clean & presses and some arm work.

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 Post subject: Re: Sam's Food & Training
PostPosted: Tue Nov 18, 2008 10:22 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
Front squat
1 x 5 x 20 kg
2 x 5 x 40 kg
3 x 5 x 72.5 kg

Overhead press
1 x 10 x 20 kg
2 x 5 x 40 kg
3 x 5 x 55 kg (had to push some)

One arm DB clean & press
3 x 5 x 20 kg

These really work your whole body.. I was tried by the end!

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 Post subject: Re: Sam's Food & Training
PostPosted: Wed Nov 19, 2008 7:14 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
I just ate the biggest and best breakfast I've had in a long time.

Mushrooms, tomatoes, asparagus, spinach, beans, toast and some freshly squeezed orange pineapple juice. I am so full.

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 Post subject: Re: Sam's Food & Training
PostPosted: Wed Nov 19, 2008 10:49 pm 
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Manatee
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Joined: Thu Jun 01, 2006 12:28 pm
Posts: 489
Location: Salt Lake City, Utah
Yum, all that sound fabulous, how were they cooked (or were they cooked?)? I LOVE stir-fried veggies on toast :D

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