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 Post subject: Re: uh: my training journal
PostPosted: Mon Dec 12, 2011 5:08 am 
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Manatee
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Posts: 250
Location: Virginia
295 bent row x24
120 preacher curl x24
240 assist dip x22
285 assist pullup x4
190 crunch x104

ive been doing 40 crunches at 8 reps a set for a couple weeks, and i decided to spice things up and do a lot. it wasn't as difficult as i thought to reach the 100 mark, and decided it wasn't worth it to do anymore, because i needed to eat protein and all.

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 Post subject: Re: uh: my training journal
PostPosted: Wed Dec 14, 2011 8:35 am 
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Manatee
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Joined: Tue Apr 17, 2007 6:53 am
Posts: 250
Location: Virginia
310 deadlift x24
145 ohp x23
160 bench x20
75x2 side raise x22
110x2 shrug x24
70 front raise x24

i dropped weight on front raise since it was hard to get the bar up at 80 without momentum. still needed momentum on the 70. i'm only doing these to make ohp easier to get into start position.

145 ohp with slightly wider grip (outside end of close grip) than last time since i realized i was doing only close grip on all my lifts and that it probably isn't the best. it was hard utilizing untrained muscles, so i failed before reaching 24.. and was surprised that i did so many *flexes like anchorman*

deadlift i wasnt expecting to do all 24 of. happy day for me!

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 Post subject: Re: uh: my training journal
PostPosted: Fri Dec 16, 2011 1:17 am 
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Manatee
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Joined: Tue Apr 17, 2007 6:53 am
Posts: 250
Location: Virginia
300 bent row x19
95 preacher curl x24
240 assist dip x24
285 assist pullup x4
190 crunch x48

the bent rows i did with really wide grip this time, as opposed to the previous totally close grip i was amateurly doing. i read only recently the differences between grip stances and started doing bench and bent row equally as wide as the bar is built for since that's when the bench is perpendicular to the floor for me and it's when the bent row is the same width, which keeps it in balance. so this time i actually failed.
deloaded preacher curl because i was rocking back and forth on all my reps as was adding weight up to 135 and felt silly, the form is more important than the amount of weight. momentum doesn't count as muscle stimulation on the intended exercise..
did all 24 dips, happy about that.
1 more pullup than last time, as usual
190 crunch is getting boring, so i did 1x16, 1x8, 1x24 instead of 5 sets of 8.

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 Post subject: Re: uh: my training journal
PostPosted: Sun Dec 18, 2011 9:58 am 
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Manatee
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Joined: Tue Apr 17, 2007 6:53 am
Posts: 250
Location: Virginia
315 deadlift x24
145 ohp x24
160 bench x24
75x2 side raise x24
125x2 shrug x24
50 reverse grip preacher curl x8
60 reverse grip preacher curl x24
50 front raise x24

amazed that i did all 24 reps without failure on the deadlift.
it was also much easier than i expected, also.
going to start using barbells to shrug from now on.
found out that the 'front raises' ive been doing are actually called reverse grip preacher curls,
and also started doing front raises.

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 Post subject: Re: uh: my training journal
PostPosted: Mon Dec 26, 2011 11:07 pm 
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Manatee
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Joined: Tue Apr 17, 2007 6:53 am
Posts: 250
Location: Virginia
300 barbell bent row x25
225 barbell bent row x8
100 preacher curl x24
225 assisted dip x14
285 assisted pullup x2
190 crunch x40 doing 3x8 and then 48 reps without resting for 90 seconds.. thus making it a bit more cardiovascular

deloaded the barbell rows for a set after i finished so that i could check if i should drop weight since i widened the grip. focussing on elbows doing the motion for back muscles is a lot easier this way, so i'm going to probably drop the weight next time to around 285 just so that i'm not building a bad habit.

i wish the dip machine assist had smaller pound increments so that i could more consistently gain strength on it. it's 15 pounds more every time but so far it is only slowing me down a little.
the week off was worth it, i recovered a lot. nice to be back in the swing of things.

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 Post subject: Re: uh: my training journal
PostPosted: Thu Dec 29, 2011 11:24 pm 
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Manatee
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Joined: Tue Apr 17, 2007 6:53 am
Posts: 250
Location: Virginia
320 deadlift x14
150 ohp x19
165 bench x14
80x2 side raise x8
130x2 shrug x24
70 reverse grip preacher curl x24
70 front raise x24

deadlift failed soon, the grip was maybe wider than usual at the last rep, first time i wasn't 100% on that, since my pants were baggy..
took a vega electrolyte hydrator right afterward and it really energized me, the overhead presses flied during the 2nd set..
and the bench press i'm still getting used to doing with my new educated form (elbows in a little) it's awkward. i'm probably going to ask a trainer to show me what to do next time.

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 Post subject: Re: uh: my training journal
PostPosted: Sat Dec 31, 2011 8:00 pm 
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Manatee
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Joined: Tue Apr 17, 2007 6:53 am
Posts: 250
Location: Virginia
305 bent row x14
105 preacher curl x23
225 assist dip x20
285 assist pullup x2
190 crunch x24, 16, 16

found out how to bench press with better form, lessened grip width on the bent row to do its reverse motion, and it's a more comfortable grip than totally wide (by one segment).

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 Post subject: Re: uh: my training journal
PostPosted: Tue Jan 03, 2012 2:42 am 
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Manatee
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Joined: Tue Apr 17, 2007 6:53 am
Posts: 250
Location: Virginia
320 deadlift x23
150 ohp x24
157.5 bench x24
80x2 side raise x24
135 shrug x24 right, 17 left

deadlifts went smoothly, on the last rep i thought id be cool and go slow and steadfast but then failed due to going too slow.. lol.
drank some vega gel right afterward and did 4 overhead presses. thought i failed cuz my muscles went dead, but spent a few minutes waiting for the gel to digest and then managed to do the rest. it was an amazing energy increase.
the bench press was supposed to be 165 but i put 5 and 2.5 on the left side instead of 10 and 5, lol..
did raises one hand at a time, slightly leaned over, and my abs got put into it as a result of this.. maybe i didnt rest long enough after the bench.
at this point i was feeling exhausted, and loaded up a barbell for the shrugs (the 130lb dumbbells are officially not good enough), did all 3 sets except the 1st rep on the last set of the left arm pulled some shoulder muscle so i called it quits for the night.
leg muscle spasmed a bit walking out, i think from the shrugs (and needing protein after the deadlift).

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 Post subject: Re: uh: my training journal
PostPosted: Thu Jan 05, 2012 12:13 am 
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Manatee
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Joined: Tue Apr 17, 2007 6:53 am
Posts: 250
Location: Virginia
305 bent row x24
105 preacher curl x24
225 assisted dip x24
285 assisted pullup x1
190 crunch x 24, then 32 without much rest time between.

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 Post subject: Re: uh: my training journal
PostPosted: Sat Jan 07, 2012 12:54 am 
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Manatee
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Joined: Tue Apr 17, 2007 6:53 am
Posts: 250
Location: Virginia
320 deadlift x24
155 ohp x19
165 bench x24
80 dumbbell side raise x8 right arm

so at this point i'm too fatigued to be motivated, and my left arm's forearm bones hurt,
so i just decide to quit and go home for the night (with shrugs, reverse grip preacher curls, and front raises planned)

i also had trouble doing deadlifts because of fuzziness/ringing/numb arms, at one point felt like i was about to die unless i breathed enough oxygen in. my hypothesis for this is that i wasn't getting enough sugar into my blood from my energy bar and that's because the oj i drank had gone bad, so my stomach was slowed down. i managed to do all 24 reps but it slowed me down a lot. by the time i was preparing for the bench press i wanted to lay down and go to sleep. maybe i'll finish up this workout tomorrow.

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 Post subject: Re: uh: my training journal
PostPosted: Sun Jan 08, 2012 12:02 am 
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Manatee
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Joined: Tue Apr 17, 2007 6:53 am
Posts: 250
Location: Virginia
So i did the rest of my workout that i usually do on deadlift day.

dumbbell side raises 80 x16 (+16 from last night) on right side, x24 on left side
135 barbell shrug x24
75 reverse grip preacher curl x24 (EZ bar from now on for this)
85 front raise x24

the shrugs were hard because i thought i didn't need to bring chalk in, which made my grip slippery (and it's hard as hell to grip a barbell for shrugging). the EZ bar makes reverse grip preacher curls way less angular in motion and more of a vertical affair, which makes it seem to combine better with front raises and feels like more muscles are being used. happy to be getting front raise up because i need it to catch up with the weight i do overhead press at.

feeling less guilty now that i made up for almost passing out last night @ the bench.

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 Post subject: Re: uh: my training journal
PostPosted: Wed Jan 11, 2012 2:33 am 
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Manatee
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Joined: Tue Apr 17, 2007 6:53 am
Posts: 250
Location: Virginia
310 bent row x24 or 25, lost count in last set
110 preacher curl x24
210 assisted dip x15
190 crunch x24 + 32 real fast

actually felt a burn in my crunches on 2nd to last rep

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 Post subject: Re: uh: my training journal
PostPosted: Tue Jan 17, 2012 3:28 pm 
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Manatee
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Joined: Tue Apr 17, 2007 6:53 am
Posts: 250
Location: Virginia
325 dl x19
155 ohp x24
170 bench x22

came home after feeling like i was tired, usually do side raises, shrugs, reverse grip preacher curls, and front raises
but my left radius bone (forearm) is still hurting from the preacher curls and i'm not going completely wreckless on myself today.
found out from some forum searching that the deadlift dizziness is from breathing lots while squatting before rep.. inhale a bunch while standing instead so the blood doesnt stay in the legs too long.
still taking it easy cuz of the arm problem..
but probably back on track minus preacher curls (and those other arm exercises) for day after tomorrow.

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 Post subject: Re: uh: my training journal
PostPosted: Thu Jan 19, 2012 8:23 pm 
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Manatee
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Joined: Tue Apr 17, 2007 6:53 am
Posts: 250
Location: Virginia
315 bent row x21
210 assist dip x24
190 crunch x24 (3x8), 32(1x32)

nothing amazing happened tonight, except for vega gel which i bought a box of and have been using. it's noteworthy i think to mention that arnold shwarzenegger's pumping iron youtube excerpt where he talks about how good he feels from lifting is similar to the feeling this gel gives me to a small degree in my vessels shortly after taking it:
Warning, this isn't children friendly
http://youtu.be/rfDwTNU6dzU

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