Vegan Bodybuilding & Fitness

Two sessions to log -

Lower back and chest/triceps a few days ago -

Deadlift doubles -
1x2 @ 135 lbs.
1x2 @ 225
1x2 @ 275
1x2 @ 315
5x2 @ 335
Then, did 2x12 @ 275 to rep out with an easy enough weight just to see how it went. Need to re-work on form again, when I was remembering to push my knees out really hard, the reps were like an empty bar, when I forgot, it was all lower back pulling with no leg assistance.

Close-grip flat bench press -
1x5 @ 135 lbs.
1x3 @ 185
1x2 @ 225
Put on Slingshot for triceps focus -
3x8 @ 245 lbs.
3x20 @ 165 lbs.

That was it for Friday training, had a good stretch off last week due to long work days and being way too exhausted but am back on it again. Hit upper back and some random event work tonight -

500ish tire flips -
3x10 flips, first set great, 2nd set sucked as I got every bad hand-hold on the treads I could manage, 3rd set good but starting to suck wind half way though and needed a few seconds between each flip.

Weighted pull-ups -
2x2 @ bodyweight (240 lbs. clothed)
1x2 @ 22 lbs. added (262 lbs. total)
3x5 @ 47 lbs. added (287 lbs. total), most reps done well, last one on last set just missed it but I'm calling it good nonetheless.

DB rows -
1x5 @ 110 lbs. each arm
3x12 @ 160 lbs. each arm

Weighted sled rows -
1x20 @ 500 lbs.
1x20 @ 550
1x15 @ 600
1x12 @ 650
1x30 @ 400
Lats didn't seem to activate as well this time, guess I feel better when these are done earlier and not after I'm half-exhauseted.

Farmer's handle shrugs -
3x30 @ 170 lbs. each hand (340 lbs. total)

Stone rows to chest -
3x20 @ 170 lb. stone

Called it a day, planning on hitting legs and shoulders on Tuesday!

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"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous

Keep on moving that heavy weight!

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

So you have a tendon strain as well? I think that is what happened to my right shoulder, trap or something under the clavicle. Hard to pinpoint. Doc told me to take 3-4 off completely! Only cardio, then come back light. Man, I and I was hitting new highs in strangth and muscle.

Doc said it can take 6-12 months to heal a tear! I hope it's not that! I guess it is a grade one strains because there is no bruising or swelling and I can still work out heavy if I want, but with pain.

You? lots of pain?

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What do I do when not bodybuilding or working? Spend time with family, play guitar, write music, snowboard, roast coffee, travel, read, fight for those who are less fortunate than myself.

I'm not really sure what I did to my knee, boardn10, other than the likelihood that I replicated last year's injury of a mild hyperextension (if that's not it, then there's something else brewing in the joint that might get worse one day, but hopefully not!). It was pretty swollen and tight for about 10 days, but I've used a knee wrap when squatting since the injury and it has kept things feeling good. Matter of fact, last year when I injured it, I couldn't feel good about squatting for about 2 months, this time I was back in action only a few days later and it healed MUCH more quickly. That's always a good sign, so long as I don't keep re-injuring this spot! Hope that your injury heals up sooner than later, but if you need to take time off, just keep that protein up and do any light work you can to work around it, a month won't destroy you so long as you keep your body ready for when you can make a comeback!

Leg day last night, tried to get some shoulder work in but gave up on it early into the workout, triceps are still tender from benching days ago so I need a bit more time.

Squats to 15" box, light touch-and-go reps hitting box -
1x5 @ empty bar
1x5 @ 135 lbs.
1x3 @ 225
1x2 @ 275
1x1 @ 315
1x1 @ 335
1x1 @ 365
7x6 @ 315
1x8 @ 315, was originally intended to be 8x6 @ 315, but I figured a few more reps on the final set to make 50 reps total would be better

Standing overhead 10" diameter log press, starting from rack so I didn't have to clean the log each time -
3x5 @ 165 lbs.
It was after this I realized that my triceps were in no shape to keep pressing, that was it for overhead work

Glute/ham raises -
3x20 @ bodyweight

That was it, kept it simple tonight, should be training tomorrow night for some more upper back stuff, maybe chest if the triceps are feeling better!

_________________
"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous

Upper back and chest yesterday -

Flat benching with both close and medium grip, alternating periodically -
1x5 @ empty bar
1x5 @ 135 lbs.
1x3 @ 185
1x2 @ 225
10x1 @ 250, just some singles to see how easily that weight can go up, all sets nice and fast with no stalling
5x3 @ 225, touch-and-go on all reps, but all sets pretty easy
2x15 @ 185, all touch-and-go reps, definitely more triceps power showing
Wanted to originally do more benching with the Slingshot, but the 3XL size vanished from the gym, and I can't even fit my hands through the XL ones, so looks like I need to order one soon...

Weighted pull-ups -
2x2 @ bodyweight (243 lbs. clothed today, getting heavier!)
3x8 @ 35 lbs. added (278 lbs. total weight), felt good for 10 on the first 2 sets but didn't want to push too hard early on

Seated v-handle cable low row -
2x12 @ 240 lbs.
1x12 @ 250 lbs.

1-arm weighted sled rows in back of facility -
1x25 @ 225 lbs. each arm
1x25 @ 250 lbs. " "
1x20 @ 275 lbs. " "
1x15 @ 300 lbs. " "

Cable w/handles pull-aparts for rear delt work -
2x20

That was it, came back in tonight for a quick 45 minute lower back session -
Deadlifts -
1x5 @ 135 lbs.
1x5 @ 225
1x3 @ 275
1x2 @ 315
1x1 @ 335
5x10 @ 285, just working on endurance with lower weight to get back on form again

Thick band good mornings, band under feet and looped around behind neck -
3x20 @ black band

That was it, kept it simple tonight, should be hitting upper back and shoulders on Wednesday!

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"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous

I have DLs tomorrow, but dont think ill be coming anywhere near your numbers. Keep it strong

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Thanks, Octo! I still feel like a kid starting all over again, all I can do is reminisce about the days I used to stroll in for deadlifts and start my warm-ups with 315 before moving on up (not that it was a smart approach, but it worked at the time! ) Hope you've got a good session coming up for deadlifting!

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"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous

Took a few extra rest days (just was way too burned out this past week to be training much), went in to squat on Friday night, but came into some knee issues early on. Warmed up with about 4 sets of squats, moved on to what was supposed to be a ton of doubles with 335 lbs. for low box squats, out of nowhere I get a really sharp and not-good pain just underneath my left kneecap (the one that's given me a bit of trouble since mid August when I hyperextended my knee a bit). Had to cut after the 2nd set of squats, I was working on hitting a lot of overhead strict pressing between the squat sets (goal was 20x3 @ 175 lbs., got through 7 sets and the pain was just too much after that just to be standing with weight for overheads). So, not sure what I've done to myself now, but I plan to meet with Kirk next week and have him work on getting me into some rehab training for the knee for a few weeks to see what I can do to help it get stronger. Looks like squats will have to take a few weeks off again, but I hope to be able to deadlift still starting later in the week. Upper back work to come on Monday, just a few more days to rest and hope that things will be on the mend!

_________________
"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous

Quick upper body workout tonight, took a few more days off to let the knee heal a bit, doesn't bother me with regular movement now, but will have to watch it for lower body work for a bit.

Barbell rows -
1x5 @ 135 lbs.
1x5 @ 185
1x5 @ 225
3x5 @ 245
1x20 @ 185

Flat barbell bench, medium width grip -
1x5 @ 135 lbs.
1x3 @ 185
1x2 @ 225
2x1 @ 260
2x1 @ 265
1x1 @ 270, struggled to lock it out for a spot as form was bad on that rep, dropped the weight -
3x5 @ 225

1-arm pulldowns on cable tower -
2x15 @ 120 lbs. each arm
1x20 @ 100 lbs. each arm

Incline 10" diameter steel log press in the power rack -
3x15 @ 150 lbs.

Band w/handles looped around power rack, used for some rear delt rows and flyes -
2x40, standing back far for 10 rows, move up a step for 10 more rows, move up another step for 10 flyes, and one more to complete for 40 reps each set.

Wrapped it up after that, felt decent tonight but rather tired, will be taking it a bit easy this week to keep that knee safe!

_________________
"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous

Great seeing you the past two days!

Let's rock!

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

Great seeing you again as well, Robert! Sorry that both times we were able to meet up were when you had to rush, but always good to see you even if it is just for a bit!

Had nearly two weeks off training due to nasty end-of-summer cold and travel, planning on hitting things up tonight to get back on track!

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"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous

Got my butt in the training facility tonight, went very well despite being in the last stages of a crappy summer cold, having just gotten home from a flight, and having eaten perhaps 2000 calories/day max for 4 days straight. Squats to test the knee and flat benching tonight -

Squats, no more box work, all reps ATG to rock-bottom, couldn't go lower if I'd wanted to -
1x2 @ 135 lbs.
1x2 @ 185
1x2 @ 225
1x2 @ 275, 280, 285, 290, 295, 300, 305, 310, 315, 320
Knee felt great, not an ounce of pain, maybe I had some bad form on the box that was aggravating it, so now it's just deep for a while to get back in the game.

Flat BB bench, close and medium (about 2" out from torso width) grips -
1x5 @ 135 lbs.
1x3 @ 185
1x1 @ 225
Put on Slingshot for some off-the-chest assistance -
1x1 @ 255
1x1 @ 275
1x1 @ 285
1x1 @ 300, felt good to get to that mark again, now to get the strength back up to do it without the Slingshot in a few months!
5x3 @ 275
2x12 @ 225
1x20 @ 185
1x30 @ 135

Glute/ham raises -
1x20 w/ 15 lb. bumper plate held to chest
1x25 @ bodyweight

That was it, didn't do anything complicated, but once I got in the car, I felt my cold whip my ass one last time, like it was telling me "I let you have that one today, consider yourself lucky!" and that was it.

Upper back and maybe some stone lifting tomorrow!

_________________
"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous

Back in for upper back stuff tonight!

Pull-ups (bodyweight 241 lbs. clothed, drained out from the time off and lack of proper eating...)
1x3 @ bodyweight
1x2 @ 25 lbs. added
3x8 @ 45 lbs. added, feet touching floor between each rep, take 1-2 breaths, then repeat for full sets.

Barbell rows -
1x5 @ 135 lbs.
3x12 @ 225 lbs.

Seated v-handle cable rows -
3x12 @ 260 lbs.
2x20 @ 200 lbs.

Barbell shrugs (done between sets of v-handle rows, no rest between)
3x25 @ 315 lbs. in the front
2x25 @ 365 lbs. behind the back

Bench shrugs (hold bar at lockout as if benching, shrug forward with shoulder blades about 2-3" upward)
1x30 @ 225 lbs.
1x25 @ 255
1x20 @ 285
1x50 @ 225

Need to get back on the shrug and deadlift deal big-time - my middle back has been feeling super-weak, those are what always brings things back up to speed over time.

Resting tomorrow, deadlifts and possibly overhead pressing Wednesday!

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"A 'hardgainer' is merely someone who hasn't bothered to try enough different training methods to learn what is actually right for their own damned body." - anonymous

Wow! Impressive lifts!

I hope that I can lift as much as you do oneday!

I guess persistance is the key.

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"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:

viewtopic.php?f=24&t=26321

Now that you have all those new Vega Sport products I'll look for an increase in productivity in the gym!

Have a great one!

Awesome to see you for a couple of days last weekend.

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1