Progress not perfection

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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fhrann
Finch
Posts: 8
Joined: Tue Apr 22, 2014 11:36 am

Progress not perfection

#1 Postby fhrann » Wed Oct 14, 2015 2:29 pm

Its been over a year now...
I feel good enough to go to the gym again. I sustained an injury not long after training for a competition (brachial neuritis along with a should impingement) which made my left side significantly weaker than my right. When I got injured I actually started my vegan journey- so this will be my first time training plant based. I'm really curious about what progress I'm going to see and how I might feel.
The past week and a half I've been stretching- today I'll be weight lifting. I'll be taking it easy for the first 4 to 6 weeks with a full body workout- if all goes well, I'll change up my routine. Figured I'd start a journal to talk about my track my progress and talk about how I feel while doing this.

3 sets for each:

BB Squat- 10lbs on each side 15 reps
Lat Pull Down- 40lbs 12 reps
overhead press- 15lbs 10 reps
DB row- 15lbs 10 reps
bench push ups- 15 total

bike to and from work: 80min total

Breakfast: Japanese Sweet Potatoes- 2 cups
Lunch: 4.5 bananas, 2 cups of oatmeal
Dinner: 15 dates + 343 grams of cherries and some romaine lettuce.
2718 cals


(I'd also like to thank Eiji and MartinVegartin for advice given earlier. Really appreciated that.)

kathymtns
Manatee
Posts: 230
Joined: Fri Jun 29, 2012 2:21 pm

Re: Progress not perfection

#2 Postby kathymtns » Wed Oct 14, 2015 3:54 pm

It is rough having a injury. I have heard those Japanese sweet potatoes are pretty good. Good luck with the training.

fhrann
Finch
Posts: 8
Joined: Tue Apr 22, 2014 11:36 am

Re: Progress not perfection

#3 Postby fhrann » Wed Oct 14, 2015 4:20 pm

thanks kathymtns- I really appreciate it.
Japanese sweet potatoes have to be my favorite in all honesty :) love the texture and the flavor far more than the orange ones.

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Eiji
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Posts: 279
Age: 42
Joined: Wed Aug 26, 2015 4:53 pm

Re: Progress not perfection

#4 Postby Eiji » Wed Oct 14, 2015 7:30 pm

Glad to help. :D

Are you going 80/10/10? Just asking because I notice a lack of protein other than from the oats.
Make no excuses to skip a training session. Feel stressed, sad, sick or tired? Go train. Your friends, your heart, mind and body will lie to you. Telling you that you need that recovery day. Go ahead, stay home. I'll be training that day and getting better no matter what.

fhrann
Finch
Posts: 8
Joined: Tue Apr 22, 2014 11:36 am

Re: Progress not perfection

#5 Postby fhrann » Wed Oct 14, 2015 8:20 pm

Eiji that was the plan for the time being, but I figured I'd check in the nutrition section here to see what the recommendations were. Would you recommend something else?

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Eiji
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Age: 42
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Re: Progress not perfection

#6 Postby Eiji » Wed Oct 14, 2015 10:55 pm

I don't think the 80/10/10 would be conducive to building muscle. I'm at around 60/20/20-60/25/15 it varies depending on how I'm eating/feeling that day. But hey, I'm no expert 801010 might be fine for you. Be consistent with it for a while and then you can adjust.
What are your stats? 2700 calories seems a bit high unless you are very active. Are you getting nutrition guidance from freelee? She really pushes the high calorie high fruit diet to the detriment of others.
Make no excuses to skip a training session. Feel stressed, sad, sick or tired? Go train. Your friends, your heart, mind and body will lie to you. Telling you that you need that recovery day. Go ahead, stay home. I'll be training that day and getting better no matter what.

fhrann
Finch
Posts: 8
Joined: Tue Apr 22, 2014 11:36 am

Re: Progress not perfection

#7 Postby fhrann » Mon Oct 19, 2015 12:42 pm

active streching/warm up 10min

3 sets for each:

deadlift- 45lbs-60lbs total/ 10 reps

pull up with assist- 10 total

Rotator cuff exercises:
-Side-Lying External Rotation 10lbs/ 8 reps
-resistance band rows 15 reps

cable row- 15lbs 10 reps

bench push ups- 20 total

stretching/cool down afterwards

fhrann
Finch
Posts: 8
Joined: Tue Apr 22, 2014 11:36 am

Re: Progress not perfection

#8 Postby fhrann » Mon Oct 19, 2015 12:48 pm

Eiji wrote:I don't think the 80/10/10 would be conducive to building muscle. I'm at around 60/20/20-60/25/15 it varies depending on how I'm eating/feeling that day. But hey, I'm no expert 801010 might be fine for you. Be consistent with it for a while and then you can adjust.
What are your stats? 2700 calories seems a bit high unless you are very active. Are you getting nutrition guidance from freelee? She really pushes the high calorie high fruit diet to the detriment of others.


I've just been kind of feeling it out lately. I haven't been too strict with it. I don't keep eating if I'm full.
There are some days where I'll have fewer calories and a little more fat. Most days I'm eating a lot more cooked foods/starches (especially now that its getting colder) but I'll be sure to keep that in mind! Thank you


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