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 Post subject: eat
PostPosted: Fri Aug 25, 2006 7:41 am 
Quadrouple your calories like I did and you can go to 380 if you want...surely you'll have to open a veganessentials big and tall department but who cares...you'll probably be much stronger


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PostPosted: Mon Nov 13, 2006 1:22 am 
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Stegosaurus
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Haven't had a great past few months with the injuries, but I've been back training slowly again for about 8 weeks and the lower back is feeling as good as ever. Started twice weekly training at NX Level, the place Sensless has been going to off and on over the past year. Lots of conditioning stuff, learning more about olympic lifts and what-not, and it's helped greatly in my recovery. Tuesdays and Thursdays are NX days, then 2 days/week doing gym lifts. Hopefully I can exceed the strength levels of early 2006 within the next few months, so we'll see where it takes me.

Squats today!

Started with front squats -
1x6 @ 135
1x3 @ 185
1x3 @ 225
1x2 @ 275
1x2 @ 295
1x1 @ 315, felt good for about 10-20 lb. more
Felt good, the training at NX is getting me to stay upright better and not dump forward as often as I used to, so we'll see if I can hit 350 by year's end.

Back squats - chose to do the 20-reps-total-or-die-trying day to beat myself back up, didn't fare all that badly. Did 405 in doubles and triples to hit 20 reps on the nose in 7 sets total, a few more workouts like that and I'll be back in my groove. Of course, I blew the ass out of my shorts on the first set (shoulda stuck with track pants...) so I did almost the entire workout with my boxers sticking out the back of the missing ass cheek on the shorts. My last good pair that I had and now they're gone...

Did some close-grip benching again since my abilities have fallen off greatly from neglect (not that I was ever good with it, but not this bad!) Just did 5x5 @ 225 between some of the squat sets for good measure.

Headed down into the basement later on after I got back, did a few more things -

Reverse hypers - 55 lbs. for 4x10, 20 lbs. for 2x20
Roman sit-ups - 3x25
Pinch grip work - warmed up a bit, worked up to making a good lift with both hands with 35s and added weight for 82.5 lbs. total. Some good work this winter and I think that pinching a pair of 45s will happen soon enough, so I need to stay on track with this.

Maybe some walking for cardio tomorrow, NX training on Tuesday!


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PostPosted: Mon Nov 13, 2006 4:26 am 
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Elephant
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Location: Vegan Strength Cult, German HQ
Good to hear you're better and back into training :D
You're still f**king strong! :shock:

How long did this workout take you?

Keep it up, man, you're an inspiration for many, including me.
And hey, yesterday i was flipping a tire :D I'll become a strongman ... or maybe not ;)


Daywalker

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PostPosted: Mon Nov 13, 2006 4:19 pm 
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Stegosaurus
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Hey, Daywalker!

The whole workout wasn't too bad - the part in the gym was exactly 50 minutes for the squatting and benching, and the basement workout was about 25 minutes total. I rarely spend more than an hour total doing any sort of workout, so this was a long one for me :D

The strength is coming back, but it'll be a few months until I get to where I used to be. In any case, I'm just happy to be lifting again and not feel any back pain!

I heard that you had some fun with strongman training - maybe it'll get to you enough that you'll want to do it more often. Who knows, maybe we'll get you into it a lot more and make a strongman out of you in the end! Keep up the good training yourself - I wish we could have met up when you were here in the USA, but someday we'll get the chance!


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PostPosted: Tue Nov 14, 2006 4:32 am 
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Elephant
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Location: Vegan Strength Cult, German HQ
VeganEssentials wrote:
The strength is coming back, but it'll be a few months until I get to where I used to be. In any case, I'm just happy to be lifting again and not feel any back pain!

I totally know what you're talking about! I've had more than enough injuries and after each i thought my days of lifting are over :?

But - they're not :D


Quote:
I heard that you had some fun with strongman training - maybe it'll get to you enough that you'll want to do it more often. Who knows, maybe we'll get you into it a lot more and make a strongman out of you in the end! Keep up the good training yourself - I wish we could have met up when you were here in the USA, but someday we'll get the chance!

Haha, yeah. I'll start doing more strongman training next year, so maybe when we finally meet,i'll be able to lift/move something heavy :lol:

Enjoy your training!

Love and peace,
Daywalker
;)

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PostPosted: Tue Nov 14, 2006 9:09 pm 
You move heavy things through your colon every day


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PostPosted: Mon Nov 20, 2006 3:04 am 
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Stegosaurus
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Location: Waukesha, WI
Hit some quick shoulder and trap work yesterday -

Strict presses -
2x5 @ 135
1x3 @ 185
1x3 @ 205
1x2 @ 225
1x1 @ 225, failed on 2nd rep.
Bad night's sleep, tense week, not eating much took its toll today. So, punishment time came next with 5x10 @ 135 just to make sure I got them all in. 3 sets in front, one set in back, and one set alternating front to back between lockouts.

Medium-wide grip shrugs -
1x10 @ 225
1x10 @ 315
1x8 @ 385
1x8 @ 435
1x3 @ 485 (I suck when it starts to get heavy with shrugs...)
1x30 @ 315

Saw on the way out that the crappy squat, calf raise machine has side handles next to the shoulder pads, decided to try to use it like a viking press with the 160 that was sitting on it at that time. Did 1x20 just to test it, wasn't too bad but due to the angle the weight lessens at the top by a considerable amount. Felt like 130 off the start and only about 90-100 lbs. at the top, but still kind of fun to goof off with and perhaps I'll try it heavier some time again if I remember it.

Today, back work -

BB Rows -
1x10 @ 135
1x8 @ 225
1x5 @ 275
1x5 @ 285
1x5 @ 295
1x10 @ 225, done as perfect form with no upper body movement and parallel to the ground. Rows are getting better again, back is feeling good, let this be the start of finally making some freakin' progress again.

Hise shrugs in the rack -
1x8 @ 315
1x8 @ 405
1x8 @ 495
1x8 @ 585

Bottom-up 1/3 squat (12-14" ROM) to 5 second hold (practice for a low yoke setup)
1 x 585
1 x 675
1 x 765 - took me 2 tries as the first one I was too far back, knee wasn't happy with it even though it went up fairly easily, enough of those for today instead of going to 815 as I'd hoped to hit.

Alternated pulldowns with face pull sets with about 30 seconds between them -
Pulldowns with very wide grip - 2x8 @ 190
Face Pulls from 1/3 squat stance - 2x12 @ 108

Wrapped up with GMs to parallel -
1x10 @ 225
1x10 @ 275
1x2 @ 300 - wanted 10, but knee was a bit tender after 2nd rep, called it quits a bit early to give it a few days' rest.

Training at NX on Tuesday and Wednesday, will hopefully get a few days of training in this weekend but with moving our businesses to the new location I never really know how it'll go. Problems are expected, so we shall see how much training I actually get done this weekend.


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PostPosted: Tue Dec 05, 2006 11:39 pm 
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Stegosaurus
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Location: Waukesha, WI
No NX training this week it seems, so I hit Ballys for a quick 50 minute session -

BB Rows -
1x8 @ 135
1x5 @ 225
1x5 @ 275
2x4 @ 315
1x10 @ 225 wide grip, slow reps
Rows felt good, next week I'll do some high-rep rowing with sets of something like 3x12 @ 250 just to beat myself up nicely.

Close grip flat BB bench
1x10 @ 135
1x10 @ 225, 1-2 second pause each rep
1x2 @ 245
1x2 @ 265
1x3 @ 275 - was easy, felt good for maybe one more rep
2x20 half reps off the chest @ 135
Triceps were thoroughly fried after these - when you have a hard time pushing 135 off your chest you know you're done for!

Hammer Strength single-arm pulldowns -
2x10 @ 275 (135 each hand)

Hammer Strength low row -
2x20 @ 90 each hand

Just wanted to test the rowing and benching today, the Hammer machine stuff just for filler since I didn't feel like loading and unloading a bar during the last 10 minutes while I was in a rush. Feeling good despite still being low on sleep and high on stress, let this hopefully be the start of good training again.

Squats and overhead work coming on Thursday!


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PostPosted: Wed Dec 06, 2006 7:54 am 
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Good stuff man, sorry to hear you've been under stress. I've been losing sleep too, but found that it hasn't stomped on my training that bad really, just have to get into the swing of it

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PostPosted: Sun Dec 10, 2006 8:47 pm 
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Stegosaurus
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Posts: 3072
Location: Waukesha, WI
Richard -

The stress is finally wrapping up since our move is complete - once I assemble my desk tonight it'll all be done, which will leave me in a much better state. It certainly can't get any worse, that's for sure!

Two workout updates for now -

Been slightly sick for the past 4 days, but not too bad. Occasionally slight chills, a bit run down, but other than that still well enough to lift and work, so here's the logs for now.

Friday was leg and overhead day.

Overhead presses -
2x5 @ 135 strict
1x3 @ 185 strict
1x3 @ 225 slight push
1x3 @ 245 push
1x2 @ 265 push
1x1 @ 275 push
Wanted to finally get 275 again after feeling way weak overhead this past few months. Didn't have to fight too much to get it, probably good for 280-285 with some work, so I'm only down 10-15 lbs. from the old max. Not too bad.

Squats -
Did some front squats up to a single @ 275 between overhead presses to warm up, then straight to back squats.
1x3 @ 315, paused 3 seconds at bottom of each rep
1x3 @ 265
1x1 @ 405
1x1 @ 435
Today was a test of squat strength, which was pathetic. 435 was a real battle, so I'm down about 90 lbs. from last year. Hooray. Gotta work that crap hard and bring it back up!
1x10 @ 315
This would have once been easy, but the last 2 reps felt like I was going to die. Bad endurance, bad strength, bad everything. Nowhere to go but up from here.

Seated 1-arm DB press -
1x10 each arm @ 80 lbs.

No more time for that day, did the workout in 40 minutes and it was over.

Today was back day, didn't fare all that badly, despite eating all of about 400 calories for the first half of the day before lifting.

BB Row -
1x8 @ 135
1x5 @ 225
3x12 @ 250
Went as planned, could have probably made it with 10 lbs. more or added one more rep, happy that the rows are coming back up again, aiming to get 3x10 @ 275 in a month or two at most.

BB Shrugs -
1x10 @ 225
1x10 @ 315
1x10 @ 385
Wasn't feeling it today, rows winded the hell out of me, did one last set of 8 snatch grip hang pulls @ 225 to mid chest followed by 1x20 @ 315 and that was it.

Seated DB curls -
1x10 @ 50 lb DBs hammer curls
1x10 @ 50 lb DBs regular curls

Only had 35 minutes today because I screwed around at home too long, called it a day and that was that.

No idea what's coming this week - gotta leave a message at NX to get something set up, hopefully by mid-week I'll be back on track there.


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PostPosted: Thu Jan 04, 2007 1:02 am 
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Stegosaurus
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Location: Waukesha, WI
Layoffs and stress are finally coming to their close (not that I don't have my share of problems and stresses still, but that can't stop me now!), so it's time to start lifting again and get my crap back in gear after the holiday madness.

For legs, I'm going to stop full squats until late February and just work my lower back with Good Mornings and overload with heavy partial squats, so here was today's workout:

Good Mornings to about 2" above parallel -
1x10 @ empty bar
1x10 @ 135
1x10 @ 225
1x10 @ 315
2x10 @ 340
1x15 @ 315
These definitely went well - it was hard last week to make 2x10 @ 315, and I seem to be re-adapting quickly. Aiming for sets of 10 @ 375 in around 8 weeks - we shall see!

Did some overhead standing strict presses (my light overhead day of the week) between the GMs -
1x10 @ empty bar
1x10 @ 135
5x5 @ 185
I'll be alternating between low weight/high reps and mid-heavy medium reps for a month or two, hoping to eventually get 5x3 @ 225 so I can crank them out easily enough for more than 2 sets before crapping out.

Next were 1/3 squats with around a 12" ROM (1 pin higher than the GM height, about 2.5" above navel height on me) -
1x10 @ 405
1x20 @ 500
I'd intended to do 3x10 @ 500, but I had little time left and had to force out one death set to make good on it. Got through 17 before I had to set the bar on the pins and take a few breaths, after 20 I collapsed and had to lie down for a minute and leave a sweat outline on the mats. I'd like to get to sets of 10-15 with 600 lbs. by March, so I'll be hitting these every other week and adding 20 lbs. each time.

Time for one last set when they called to kick everyone out, hit the lying leg curl machine, set a light 100 lbs, did 2-legs-up, 1-leg-down for 20 reps total (10 down each leg) and I could barely walk without cramping up.

Good enough for the day, feeling better about doing higher reps and less weight since the low rep stuff was burning me out a lot, gonna work to make it happen this year and finally get stronger than I was in early 2006 when I was at my prime.


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PostPosted: Thu Jan 04, 2007 11:28 pm 
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Stegosaurus
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Location: Waukesha, WI
Ultra-quick back and chest day -

40 minutes tops to get my lifting in, my triple espresso I'd taken for a bit of pep wasn't sitting right and it made for a not-so-great day (but still productive)

DB Rows -
1x5 each arm @ 70
3x18 each arm @ 120 lbs. (I'd kill for some 150-180 lb. DBs right now...)
The first set went well, 2nd set was REALLY tough on the last few reps, 3rd set had to be done as 6 reps, 5 breaths, 6 reps, 5 breaths, 6 reps. Still, finished it out and felt like falling over dead when I was done.

DB Incline presses -
1x8 @ 60s
1x10 @ 100s
1x8 @ 100s
Could tell that it would drop quickly on set #3 due to how tired I was, opted to postpone this lift until next time

Tried a set of Hammer Strength pulldowns with 135 per arm, but after 2 reps I was cramping up and realized that any lifting for the back was done for. Terrible.

Bench lockouts in the power rack -
1x10 close grip @ 225
1x5 regular bench width grip @ 315
1x15 close grip @ 225
Close-grip sets had about a 6-7" ROM from pins to lockout, wide grip sets about 4-5"

No more time, and since I was so worn out that was enough anyway. Deadlifts, shrugs and more to come on Saturday's workout!


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PostPosted: Sat Jan 06, 2007 5:26 am 
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Stegosaurus
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Location: Waukesha, WI
And today, the struggle continues....

We're embattled in a war with our new landlord over our sign in front of our building, and he's being a royal a$$ about it (coming up with terms not in the lease, claiming we have to spend $500 to get the sign changed and more headaches than we need...) so I turned that frustration around and hit the gym even though I didn't plan on it until tomorrow.

Deadlift lockouts from mid-knee height -
1x8 @ 135
1x5 @ 225
1x5 @ 315
1x5 @ 405
1x5 @ 455
1x5 @ 500
Just testing the waters here, but the lower back is doing well and so far, so good. Last time I tried 455 it was still hurting, but no pain and no strain and I'm feeling strong so we'll work toward 600 in a few months before I start DL'ing from the floor.

DLs were alternated with Overhead Smith machine shrugs (not counting counterbalanced bar weight, plates only) -
1x20 @ 90
1x20 @ 180
1x20 @ 270
1x40 @ 270
Pushed the last set well past where I thought I'd make it, which was good. Thought about 50, but that'd have put me under, so 40 was pretty darned nice anyway.

Squat machine Hise shrugs (shrugging with shoulder pads on as it I were going to squat with it) -
3x25 @ 810 lbs.
Not bad, used to fight to get 20, 25 was not all that difficult. Nowhere else to add weight, so I can only increase reps with it.

Preacher Curl Machine -
1x9 @ 70 lbs. each arm
Yes, dreaded arm work thrown in for some biceps strengthening. That's the only reason, I swear!

Got home afterward since I only had 50 minutes to lift, did a few sets of 25 unweighted reverse hypers and 3x15 back extensions with a 25 lb. EZ curl bar across my shoudlers plus one more biceps set of 20 reps on the EZ curl bar @ 95 lbs. (some body motion to get the last 10 reps moving, but not excessive cheating)

That was all for today, not all high reps but still mostly done in that manner. I'll work to get back to low-rep training (more sets, though) come late February, but for now this is how it will go!


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PostPosted: Sun Jan 07, 2007 8:55 pm 
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Stegosaurus
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Location: Waukesha, WI
Back to leg and overhead day again!

Started with alternating sets of strict overhead presses with Good Mornings, about 60 seconds rest between each set, get a drink, and repeat -

Overhead strict presses:
2x5 @ 95
1x5 @ 135
1x3 @ 185
5x2 @ 225 - PR for not crapping out sooner as I'm usually only able to get one rep after the 3rd set, if even. This felt good, next week I'll drop to 175 lbs. and do sets of 8-10 as I'm finding that alternating light and heavy weeks is doing well for me this past few weeks.

Good Mornings to about 2" above parallel in the rack:
1x5 @ 135
1x5 @ 225
1x5 @ 315
1x3 @ 365
1x3 @ 385
3x3 @ 405
1x20 @ 315
All sets went well, lower back is getting very strong again and in another month we'll see how this impacts my going back to full squats again. I'm hoping to get back above 500 again by the end of March, and if things continue to go well I don't see much problem with that. The last set of 20 was a killer - did breating reps after 15, may have been able to get 1 or 2 more but I still had to slump over the preacher curl bench for a few minutes when it was done. Oh yeah, lesson for the day is, watch your hand position when you rack the weight. I wasn't really paying much attention on the 2nd set at 405 and pinched the corner of my hand about an inch below my pinky and that wasn't fun at all - basically, I pinched a blood blister that immediately exploded, so I had to get a half dozen band-aids and cover up the damage to finish my workout. Live and learn.

After the GMs I had 5 minutes left until closing did 2 sets of lying leg curls, one with the full stack for 10 and the 2nd set for 20 with 150 lbs. (which really means nothing on a machine, I suppose). 2nd set was tough - first 12 reps were sold, then it was the old 3 breaths between each rep to cap it off.

A day or two of rest, then it'll be back and chest day again!


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PostPosted: Thu Jan 11, 2007 11:48 pm 
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Stegosaurus
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Location: Waukesha, WI
Tried to train on Tuesday, stupid tension due to a near court battle with our new business landlord had my mind in a haze so I just goofed around a bit for my back day, working up to some 1-arm EZ bar row sets of 5 at 150 lbs - nothing much, just wanted to do someting that made me feel like I wasn't moving backward. Issue is resolved (to the tune of my losing $1000 on the dumbest situation ever...) so it's back to business in the gym.

2nd week of deadlifts in the rack, the lower back is holding up well, better than expected. Nothing heavy for a month or two for any max attempts, just taking it easy and continuing the rehab (I think that the GMs for leg day are doing wonders on the back as well). So, DL just below kneecap, about 16" from what I can guess (18" is mid kneecap on me)
2x5 @ 135
1x5 @ 225
1x5 @ 315
3x10 @ 405
Lower back pumped and sore, but I could have done another few sets of 8 if I'd felt the need. Endurance is what kicked my ass most of all. Not going to push it with anything too heavy until mid to late February, now is the time to get healed.

Hise Shrugs on stupid squat/calf raise machine (lower back tired out, didn't feel like resting a bar on my shoulders much since stability would fail quickly) -
2x30 @ 720 lbs (felt like half of that due to the slight 5-10 degree angle.

Seated overhead press lockouts, about 6" ROM to top of lift, no back support, just sitting on a bench -
1x2, 4, 3 @ 295
Nothing much, tired as hell by that time, just felt like doing a few. Noticing that on seated lockouts my right shoulder pushes back hard, so when I set the weight back on the pins it's always uneven, with the right side being about 2" behind my head. Gotta watch that - it never happens with standing presses, only when seated. Weird.

Cable machine Kelso-inspired shrugs, 2x20 at odd angles done single-arm just to crap myself out.

Tired, headed to the office for about 30 minutes, then went home and did a few random sets of Roman chair sit-ups and back extensions with a 25 lb. bar tucked behind my head (3x15 each) and that was it.

Sunday will be leg day, moving to do more GMs and some half squats for endurance, will report when done!


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