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 Post subject: Re: Getting Serious about Getting Big
PostPosted: Tue Oct 15, 2013 5:08 pm 
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Manatee
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Joined: Tue Feb 05, 2013 12:53 pm
Posts: 227
Location: chicago, il
Hey MF!
Yeah the fall was definitely a scary one but I was lucky I was out of the way of traffic and not banged up so bad that I couldn't pull myself and my bike off to the side of the road and safety. I haven't had too many serious falls but this one shook me up. My knees are still pretty heavily bruised and I've got a few bruises on my face but nothing that actually hurts anymore.
The grip strength is still a battle, but I think that it's one that I'm winning. I've been paying a lot of attention to my hand placement, and I've completely stopped using the EZ bar over the past two weeks. My grip feels stronger when I keep my hands in a little closer for DLs, and I think that using a standard barbell instead of an EZ bar for things like curls is forcing my wrists and forearms to actually pull their weight. I've been doing squeezes at home and during free time as well, which I can only assume is contributing. Right now it still feels like a slow road, but it's definitely getting better.

Thanks for checking in!!!

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 Post subject: Re: Getting Serious about Getting Big
PostPosted: Fri Oct 18, 2013 6:54 pm 
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Joined: Mon May 09, 2011 1:13 pm
Posts: 579
Location: O.C. California
Nice lifting, especially those trap bar deadlifts!

On grip strength - one thing that I feel helped me was doing conventional deadlifts with double overhand grip. I would do all except my heaviest two sets with double overhand (at this point its anything over 315#). Heavy farmer's walks and volume heavy single arm rows were also good.

Also, use chalk! Your grip will feel much more secure when your hands are truly dry. I use Eco Ball Chalk by Metolius ($6 on Amazon) which is non-marking and you don't need a whole lot of it like regular chalk. If your gym won't allow chalk the eco ball is a good way to sneak it in - just keep it in a plastic bag. It looks like chalk in the bag but you can barely see it on your hands and nothing on the bar.

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 Post subject: Re: Getting Serious about Getting Big
PostPosted: Fri Oct 18, 2013 7:01 pm 
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Manatee
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Joined: Tue Feb 05, 2013 12:53 pm
Posts: 227
Location: chicago, il
Thanks for the tips! I haven't actually used chalk ever, but it's something I'll look into! I'm keeping conventional deads in the rotation once a week and usually I use overhand grip until my last two sets, as well. My grip has been feeling better every time, definitely improving.

Today I was running on way less sleep than usual and without any coffee, so I decided to just get in and move some weight around and get out. For the rest of the day I've been eating every single thing that comes into my path and I plan to fall asleep early and then get up early to go check out that meet tomorrow. If all goes well I'll be spending some serious time in the gym tomorrow afternoon.

Overhead Press
5x10x45 lbs (superset with...)
Barbell Bicep Curl
5x10x45 lbs

Wide-Grip Incline Press
5x10x50lbs (superset with...)
Dumbbell Side Bends
5x10x45lbs


Also, here's a little aesthetics update, sitting solid at 129 lbs now:


Attachments:
picstitch.jpg
picstitch.jpg [ 112.98 KiB | Viewed 1178 times ]

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 Post subject: Re: Getting Serious about Getting Big
PostPosted: Fri Oct 18, 2013 7:08 pm 
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Gorilla
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Joined: Mon May 09, 2011 1:13 pm
Posts: 579
Location: O.C. California
Growing some muscles there, good work!

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Mini Forklift Ⓥ wrote:
That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:
I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole


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 Post subject: Re: Getting Serious about Getting Big
PostPosted: Sat Oct 19, 2013 5:22 pm 
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Manatee
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Joined: Tue Feb 05, 2013 12:53 pm
Posts: 227
Location: chicago, il
Thanks! I'm workin hard on it hah

The meet was awesome. Biked a total of 28.8 mi there and back, took enough time at home to slam a Monster and eat a Builder bar and then bussed up to the gym… and spent an hour and a half moving shit around. Confirmed 1RM for deadlift with standard bar at 205 lbs. I feel extra fantastic. The meet definitely showed me that I have a LOT to work on but that competing within the next year isn’t out of the question. Just gotta work work work… and eat more.

Deadlift
6x95lbs
6x115lbs
6x145lbs
6x165lbs
6x185lbs
3x195lbs
1x205lbs

Romanian Deadlifts
3x10x125lbs

Bent-Over Rows
3x10x80lbs

One-Arm Dumbbell Preacher Curls
3x10x15lbs (superset with…)
Kroc Rows
3x10x40lbs

Leg Press
10x300lbs
10x310lbs
10x320lbs
10x330lbs
10x340lbs

Cable Curls

10x48lbs
4x10x60lbs (superset with…)
Tricep Pushdowns
10x60lbs
4x10x72lbs

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 Post subject: Re: Getting Serious about Getting Big
PostPosted: Mon Oct 28, 2013 1:08 pm 
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Manatee
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Joined: Tue Feb 05, 2013 12:53 pm
Posts: 227
Location: chicago, il
I took the rest of last week off. Wednesday was on purpose, Thursday I took off from lack of sleep/adequate nutrition and stress… figured it would be counterproductive to my goals, so I laid low and tried to catch up on eating. This weekend my partner and I went camping with my whole family and our dogs – it was a blast. Lots of time in the car getting there and back combined with poor eating of the weekend though. Time to get back on top of things.


OHP
6x55lbs
10x50lbs
3x10x45lbs

Barbell Curl
4x10x50lbs

Bench Press
5x10x55lbs

Tricep Pushdown
3x10x60lbs

Cable Curl
3x10x48lbs

Incline Dumbbell Fly
3x10x12lbs

Front Plate Raise
3x10x25lbs

Seated Cable Row
10x60lbs
10x72lbs
15x48lbs

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 Post subject: Re: Getting Serious about Getting Big
PostPosted: Tue Oct 29, 2013 1:38 pm 
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Manatee
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Joined: Tue Feb 05, 2013 12:53 pm
Posts: 227
Location: chicago, il
My hammies haven’t seen this much action since I first figured out RDLs. Great lower body/back day today. Feelin totally solid. Maybe the trib/dhea off-cycle stuff is in my head. My deads didn’t suffer at all today. If anything, I felt stronger in my lockouts than ever. Added in weighted glute bridges, first time trying them, and I can already tell they’re going to be permanent in the rotation. Another confirmation of my 205 1RM deadlift today, too. Next week I’m throwing an extra 5 lbs on there at the end. My upperbody strength has increased to the point where I consistently feel my lats working on the pull-downs instead of feeling the load through my arms, which is excellent.

Deadlift
6x115lbs
6x135lbs
6x155lbs
6x175lbs
4x195lbs
1x205lbs**
10x165lbs

Squat
10x65lbs
10x75lbs
10x85lbs
10x90lbs
10x90lbs

Loaded Glute Bridges
10x45lbs
4x10x55lbs

Wide-Grip Lat Pulldown
10x84lbs
4x10x72lbs

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 Post subject: Re: Getting Serious about Getting Big
PostPosted: Tue Nov 05, 2013 3:07 pm 
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Manatee
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Joined: Tue Feb 05, 2013 12:53 pm
Posts: 227
Location: chicago, il
Monday...
Friday I went in and got things done quick and simple. Thursday I played hooky and had a ridiculously lush day at home instead with my girlfriend. Now it’s monday and I’m back in the game! The biggest issue I’m running into with training right now is just making sure I eat enough, which I’m attempting to combat by stuffing my face with every vegan food item that comes within reach. It’s tough, but someone’s gotta do it ;)

OHP
10x55lbs
10x50lbs
10x50lbs
10x45lbs

Barbell Curl
10x50lbs
10x50lbs
10x50lbs
10x45lbs

Wide-Grip Incline Press
3x10x45lbs

Plate Front Raise
3x10x25lbs

Tricep Pushdowns
3x10x72lbs

Cable Curls
3x10x48lbs

Cable Rows
3x10x72lbs

Machine Chest Press
10x55lbs
10x55lbs
10x60lbs

Then... On Tuesday...
DEADLIFT DAY DEADLIFT DAY DEADLIFT DAY
Picked up 215 lbs today, feelin like a champion. The lockout at 215 was a little weak but it was good at 210 so regardless I’ve got a solid new PR. The only 1RM I’m really comfortable testing by myself is deads, but I might go for a squat 1RM later this week. My bench is so atrocious I don’t even want to think about it right now. Today was an excellent day for some back work, though.

Deadlift
6x135lbs
6x145lbs
4x165lbs
3x185lbs
1x205lbs
1x210lbs
1x215lbs
10x165lbs

Leg Press
3x10x340lbs (superset with…)
Kroc Rows
3x10x45lbs

Barbell Hip Thrust
10x40lbs
10x45lbs
3x15x45lbs (last three sets superset with…)
Wide-Grip Lat Pulldowns
3x10x77lbs

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 Post subject: Re: Getting Serious about Getting Big
PostPosted: Fri Nov 08, 2013 1:29 pm 
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Manatee
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Joined: Tue Feb 05, 2013 12:53 pm
Posts: 227
Location: chicago, il
Focused on that bench yesterday, put up some solid numbers. I’ll be back in the gym for legs in a couple hours, but I had a few minutes so I thought I’d record yesterday’s chest day. I had to cut things short because I got an alert on my phone that I was 15 min away from a meeting (yikes!) when I still had a few sets left, but oh well. That’s life! Cable curls + tricep pushdowns with a straight bar are becoming one of my favorite upper body supersets, I find myself working them in a lot. I read an article this past week about how if you superset antagonistic muscles it actually helps them recover a little better… Now, I don’t know if this is exactly true but I do know my arms have been getting bigger again over the past two weeks since I started implementing that superset and using some barbell curls. Success!

Bench Press
6x45lbs
6x55lbs
6x65lbs
6x75lbs
4x80lbs
4x85lbs
4x85lbs
3x90lbs* (new PR)

Tricep Pushdowns
3x10x72lbs (superset with…)
Cable Curls
3x10x60lbs

Wide-Grip Incline Press (speed reps)
3x10x55lbs (superset with…)
Plate Front Raise
3x10x25lbs

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 Post subject: Re: Getting Serious about Getting Big
PostPosted: Fri Nov 08, 2013 4:18 pm 
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Manatee
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Joined: Tue Feb 05, 2013 12:53 pm
Posts: 227
Location: chicago, il
Went heavy on some squats today. I feel myself gaining more and more confidence with the bigger lifts and feeling more and more confident moving my weights up and trying for some heavy triples and doubles. Still seeing great improvements.
Now that I’ve been testing my 1RM or calculating out from my heavier low rep sets, I thought it might be interesting to compare stats from June:

June 2013
BW 55.5kg
Squat 70.5kg
Bench 43.0kg
Dead 70.5kg
WILKS TOTAL 218

November 2013
BW 57.5kg
Squat 76.5kg (+6kg)
Bench 43.0kg (+0kg)
Dead 97.5kg (+27kg!!)
WILKS TOTAL 249.7

I’m completely pleased with my progress. The bench is a little disappointing but I was expecting it. Although I feel a lot stronger with bench these days and I know my form is 100% better than it was 5 months ago, the actual weight hasn’t gone up. It’s okay though, I’m going to start blasting bench from now on, as well as starting a daily pushup challenge. Also, winter is hitting me hard and my appetite has been out of control – which is fantastic. I’d love to put on another 5-10lbs before spring, even if some of it is cushion and not muscle.
Mostly I’m just super stoked about my deads and how much I killed squats today. Mostly I just love the gym and wish I could stay there forever and lift longer without having to compromise on my gains. Alas, 50 min in and out and then I’ve gotta rest up for next time.

Squat
6x65lbs
6x95lbs
6x115lbs
6x135lbs
6x145lbs
4x155lbs
3x155lbs (first three sets were supersetted with…)
Loaded Glute Bridge
3x10x45lbs

Trapbar Deadlift and Shrug
3x10x105lbs (superset with…)
Dumbbell Side Bend
3x10x45lbs

Leg Press
3x10x360lbs (superset with…)
Cable Rows
3x10x84lbs

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 Post subject: Re: Getting Serious about Getting Big
PostPosted: Mon Nov 11, 2013 3:00 pm 
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Manatee
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Joined: Tue Feb 05, 2013 12:53 pm
Posts: 227
Location: chicago, il
Hi BodyByVi! I'm so glad you've found my posts helpful. I still feel like I'm learning so much and the information I've gleaned from these forums is invaluable.

I have no idea how I blasted through my session so quickly today, but somehow I was in and out in ~35 min and feelin pumped. I’m going to stop neglecting my upper body lifts as much as I have been in the past. True, they’re not as fun and don’t make me feel like as much of a raging superbeast, but they’re worthwhile. Today was OHP day!

OHP
6x45lbs
6x50lbs
6x55lbs
6x60lbs
3x65lbs
6x50lbs

Dumbbell Bench Press

3x10x25lbs (superset with…)
Preacher Hammer Curls (alternating)
10x20lbs
2x10x15lbs

Lateral Raise
3x10x10lbs (superset with…)
Tricep Pushdown
3x10x84lbs

Plate Front Raise
3x10x25lbs (superset with…)
Barbell Curl
3x10x45lbs

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 Post subject: Re: Getting Serious about Getting Big
PostPosted: Wed Nov 13, 2013 10:21 am 
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Manatee
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Joined: Tue Feb 05, 2013 12:53 pm
Posts: 227
Location: chicago, il
I switched up training for deads a little yesterday and did a bunch of heavyish-heavy singles and then threw a little volume on the end. For the last (volume) set I completely dropped the bar and re-set between each lift, but then pulled the bar right back up again without taking more than a second or so of pause. I got the idea from an article I read this past week, and I think that I liked it. I like the idea, and I felt it, and the burn was good, so maybe I’ll try it again next week.
I also did a bunch of rest paused squats yesterday. I had planned to do box squats but there was no box to be found, so I just took some loooong pauses instead. The first set I spent ten full seconds under weight for each rep before coming up. The second and third I dropped it to five seconds under weight. I kept breathing through the pauses. It felt like torture and was fantastic.
Scale showed 123 lbs this morning. Not pleased. I need to eat more.

Deadlift
10x45lbs
5x95lbs
3x115lbs
1x135lbs
1x155lbs
1x165lbs
1x185lbs
1x205lbs
1x215lbs
1x215lbs
1x205lbs
1x195lbs
18x165lbs

Rest Paused Squat
3x10x85lbs

Cable Row
10x84lbs
10x84lbs
10x77lbs (superset with…)
Wide-Grip Lat Pulldown
10x72lbs
10x72lbs
10x65lbs

I was burnt out at the end of this. Those deads and squats did me in. Still biked three miles home in the wind ;)

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 Post subject: Re: Getting Serious about Getting Big
PostPosted: Thu Nov 14, 2013 2:48 pm 
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Manatee
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Joined: Tue Feb 05, 2013 12:53 pm
Posts: 227
Location: chicago, il
In an attempt to get myself more excited about bench press… Today was bench press day! Yay!
In complete seriousness though I think my chest press is getting a little bit better. I had an insane pec pump after today’s workout, and I don’t usually get that. I debated going to the gym today because last night I stayed out late drinking with coworkers and I wasn’t sure that I would feel up to it enough for it to be worth it… but I’m glad I went in. It was one of those days where I was telling myself that I just had to show up. I just had to put on my gym gear. I just had to go and get under the bar. And I managed to surprise myself with how hard I was able to go today, even with poor sleep and nutrition for the past day or so.
I need to do more pushups.

Bench Press
10x45lbs
6x55lbs
6x65lbs
6x75lbs
3x85lbs
1x95lbs
1x95lbs
6x75lbs

OHP
3x10x50lbs (superset with…)
Barbell Curls
10x50lbs
10x55lbs
10x60lbs

Incline Dumbbell Flies
3x10x15lbs (superset with...)
Alternating Preacher Hammer Curl
3x10x15lbs

Machine Chest Press
10x60lbs
10x65lbs
10x70lbs (superset with…)
Machine Military Press
2x10x50lbs

Then I devoured an entire can of chickpeas for PWO nutrition. Now all I want to do is go home and cuddle up with my dogs and sleep. I need to rest up for tomorrow, when I’m gonna go hard as hell on some squats and try to put up some newer, shinier, bigger numbers.

Also, yesterday I registered for a dodgeball league as my birthday present to myself. I'm pretty stoked on it.

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 Post subject: Re: Getting Serious about Getting Big
PostPosted: Tue Nov 19, 2013 3:40 pm 
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Manatee
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Joined: Tue Feb 05, 2013 12:53 pm
Posts: 227
Location: chicago, il
Monday's Session

OHP
6x45lbs
6x50lbs
6x55lbs
6x60lbs
6x65lbs

Incline Press
3x10x65lbs (superset with…)
Barbell Curl
10x60lbs
2x10x55lbs

Plate Front Raise
3x10x35lbs (superset with…)
Skull Crushersssssss
10x50lbs
2x10x45lbs

Dumbbell Lateral Raise
3x10x12lbs (superset with…)
Cable Curl
3x10x60lbs

Tuesday's Session

Deadlift
6x135lbs
6x155lbs
6x175lbs
6x185lbs
3x195lbs
3x205lbs
1x215lbs
1x220lbs** (new 1RM)

Squat
10x85lbs
2x10x95lbs (superset with…)
Cable Rows
3x10x84lbs

Leg Press
3x10x340lbs (superset with…)
Wide-Grip Lat Pulldown
3x10x77lbs

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 Post subject: Re: Getting Serious about Getting Big
PostPosted: Wed Dec 04, 2013 2:21 pm 
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Manatee
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Joined: Tue Feb 05, 2013 12:53 pm
Posts: 227
Location: chicago, il
03Dec2013
one thing that needs changing is my caloric intake before and after workouts. when i switched to my new creatine powder a couple months ago, i began noticing a pretty sore stomach consistently after workouts. i chalked it up to the new powder and stopped drinking it. now i’ve been lifting creatine free for a few weeks and the sore stomach is still there after lifting. it is worse on back/leg days, presumably because my body is under more stress on those days. the only thing i can guess is that when i hit my lactate threshold the sore stomach is my body’s response, and maybe i should be eating a very small portion of fruit or something similar pre-workout to counteract this. any thoughts or suggestions? i do not feel like i encountered this with my previous creatine. perhaps i should switch back to the previous creatine that i was using pre-workout, as i never noticed sore stomach with that and was always ready to eat immediately after getting back into my lab. the biggest downfall of the sore stomach now is that it kills my appetite, making it very difficult to get in my recovery calories. it’s an extra bummer when my appetite is already as low as it has been. i continue to struggle with total intake lately.
in good news, my hands and grip are responding excellently to the switch from gloves to chalk. gettin callouses and i don’t miss the gloves. i love just feeling the bar in my hands now. a+.

OHP
10x45lbs
3x10x50lbs (superset with…)
Barbell Curl
10x45lbs
3x10x50lbs

Dumbbell Press
3x10x20lbs (superset with…)
Skull Crushers
3x10x40lbs

Front Plate Raise
3x12x25lbs (superset with…)
Machine Chest Press
3x10x55lbs

Cable Row
3x10x72lbs (superset with…)
Tricep Pushdowns
3x10x77lbs

Cable Curls
3x10x48lbs

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