theVeganInitiative Training Journal

[theVeganInitiative]

2/25/13

Squats: 136 x 6, 122.2 x 7, 111 x 8
SLDL: 186 x 8, 8, 6
Front Squats: 77.2 x 11 x 2
Good Mornings: 72.2 x 12 x 2
Calf Raise (Single Leg on Stairs): 11, 9

early morning workout. real tough!

[theVeganInitiative]

2/26/13

BP: 107.2 x 5, 102.2 x 6, 97.2 x 7, 92.2 x 8
Rows: 81 x 8, 92.2 x 8, 102.2 x 7
OHP: 63.6 x 10, 57.4 x 11
Chins: 6, 5
Curls: 48.6 x 9

early morning workout. gained a rep on bench and added the 4th set again. Rowing from bottom of RDL position and making sure to keep tight - still felt form break down a bit on heaviest set. everything else was tough and upper body feels worked. squeezing biceps at top of curls. feeling a bit beat up from consistently getting in 4 workouts/week. i'll be deloading and working my way back up in a week or 2.

[theVeganInitiative]

2/28/13

Squats: 136 x 6, 122.2 x 8, 7
RDL: 192.2 x 8, 6, 6
Leg extensions: 118.7 x 12 x 2
Good mornings: 77.2 x 12 x 2
Calves (Single leg on stairs): 11, 10
Crunches: 15, 15

early morning workout. felt wrecked after squats and getting really fatigued after 1 set of heavy RDLs. I think RDLs will be a safer movement as the weights get heavier than the half SLDL/RDL I was doing before.

[theVeganInitiative]

3/1/13

BP: 107.2 x 6, 102.2 x 7, 6, 97.2 x 6
Rows: 92.2 x 8 x 3
OHP: 63.6 x 10, 57.4 x 11
Chins: 6, 4
Curls: 48.6 x 12
French Press: 15 lb BB x 15

early morning workout. feeling pretty fatigued at the end of the week but stoked for the workout. rows felt good with good form. ohp and chins have felt heavy. feeling it in my whole body...will be getting some good rest days in this weekend.

[theVeganInitiative]

3/4/13

Squats: 136 x 7, 6, 6
RDL: 197.2 x 8, 6, 6
Front Squats: 77.2 x 12, 10
Good mornings: 81 x 12 x 2
Calves: single leg on stairs x 12, 10, both legs x 7
Crunches: 20, +10 lbs x 12

early morning workout (they're all early morning now). felt fatigued after RDLs. used a narrower stance on squats so i felt them much more in my quads but not sure how low i can get as i was having trouble reaching depth at a wider stance.

[theVeganInitiative]

3/6/13

BP: 107.2 x 6, 102.2 x 6, 97.2 x 8, 6
Rows: 97.2 x 8 x 3
OHP: 63.6 x 10, 5, 3, 3, 3
Chins: 6, 3, 3, 3, 2, 2, 2
Dips (hands on chair, feet on bench): 15, 12
Curls: 48.6 x 10, 5, 4, 3, 3

bench still not going anywhere really. rows still feeling good from bottom position of RDL though I felt some strain in my right glute. For OHP, Chins, Dips, and Curls I took 30 seconds of rest between each "set" and tried to get to a certain rep range (20-24 for ohp and chins, 24-40 for dips and curls).

[theVeganInitiative]

3/12/13

Squats: 111 x 8 x 3
RDL: 157.4 x 8 x 3
Leg Ext: 98.6 x 12 x 2
Good mornings: 63.6 x 12 x 2
Calves (both legs on stairs): BW x 15 x 3
Crunches: BW x 15 x 3

I was feeling sick at the end of last week so I missed 2 workouts. Finally back at it today and starting a deload (-20%). Everything felt really heavy I went down a few pounds due to being sick and not having much of an appetite...I hope getting back into the workouts will jump start me again and I can keep increasing the weight and surpass where I was at.

[theVeganInitiative]

3/14/13

BP: 92.2 x 8 x 4
Rows: 81 x 8 x 4
OHP: 52.4 x 12, 12, 10
Chins: 6 +2 +2 +2 +2 +2 +2 +2 +2 +2 +2 +2 +1 = 29
Dips (hands on chair, feet on bench): 15, 12
Curls: 43.6 x 13, 10

Weights are deloaded 20% but I added a set to every exercise. The weights all felt good and heavy so I may have lost a little strength when I was sick, missed 2 workouts, and lost ~5 lbs. For chins I'm just trying to get more volume so I did a set and then took a 20 second rest and kept going for 2 reps until I could only get 1. This was super tough and wore me out. I'm feeling pretty good these days and able to increase the volume...I'll see how my recovery is but I'm thinking I'm only going to get 3 workouts total in this week so i should be all right.

[theVeganInitiative]

3/16/13

Squats: 116 x 8 x 4
RDL: 163.6 x 8 x 4
Leg Ext: 103.6 x 12 x 3
Good Mornings: 68.6 x 12 x 3
Calves (2 legs on stairs): 20, 18, 15
Crunches: 20, 16

added an extra set to each lift. deload feels a bit heavy but i'm feeling good. planning to get 3 workouts in again next week and then go back to 4 a week.

[Mini Forklift Ⓥ]

I admire your consistency, even when you don't have a great session you're back up and doing it all again. Bench is sometimes a hard one to make progress, sometimes it seems as if nothing happens for months and then all of a sudden you'll break through that plateau. I think it just comes down to the consistency of your training, rest and nutrition.

How long do most of your workouts take you? How come you were sick, bummer to hear. Better now?

Keep up the good work, hope you had a great weekend MF.

[theVeganInitiative]

3/17/13

BP: 97.2 x 8 x 4
Rows: 86 x 8 x 4
OHP: 57.4 x 12, 11, 10
Chins: 8, 5, 5
Dips: 15, 15
Curls: 43.6 x 15, 9

extra volume feeling good. workouts are tough especially towards the end.

thanks for checking in MF - just had a cold a couple weeks ago and needed to rest so I could get healthy and work on getting my weights up again. it actually worked out well since i had planned a deload anyway and maybe I could have used a couple extra rest days. i'm back at it now! btw - most of my workouts take 45-60 minutes.

[theVeganInitiative]

3/19/13

Squats: 122.2 x 8 x 3
RDL: 172.2 x 8 x 3
Front Squats: 72.2 x 12 x 3
Good Mornings: 72.2 x 12 x 2
Calves (2 legs on stairs): 18, 16
Crunches: 20, 17

feeling a bit sore from last lower body day especially right calf. Lowered the volume back down as weights have gone up and need to finish up before work this morning. Looks like I'll be shoveling snow in a few minutes as well!

[Mini Forklift Ⓥ]

Crazy to think you guys have to shovel snow and we're all moaning about how hot it is ~ in fact we have just been declared a state of emergency as we are suffering a serious drought right now. 40 days with no rain !!

[theVeganInitiative]

3/20/13

BP: 102.2 x 8, 8, 7, 6
Rows: 92.2 x 8 x 4
OHP: 63.6 x 10, 57.4 x 11
Chins: 6, 6, 6
Dips: 15, 15
Curls: 43.6 x 12, 12

shoulders feeling sore/tired today (shoveling?!). left knee is a bit hurt from all the squatting (been adding about 100 bodyweight squats everyday) and i felt the pain most when benching. i may not be able to get in another workout this week due to a busy schedule so i will have a chance to heal.

MF - i so wish it were warm again - soon it will be though as today is the first day of spring in NY! good luck with the droughts...

[theVeganInitiative]

3/26/13

BP: 107.2 x 6, 102.2 x 7, 8, 7
Rows: 97.2 x 8 x 4
OHP: 63.6 x 11, 9
Chins: 7, 6, 5
Dips: 15, 15
Curls: 43.6 x 12, 35 x 12

missed a couple workouts last week because i was a so busy - work in brooklyn on friday, on my feet all day...walked all around brooklyn on saturday and played kickball at the park...walked all around central park area in nyc on saturday and went to the met. my legs are still feeling sore today from all the activity so i started this week with an upper body workout.