No spotters no straps no creatine.

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VeganDude
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No spotters no straps no creatine.

#1 Postby VeganDude » Sat Mar 22, 2008 4:13 am

Ok, new log.
I've done a full body routine when I started out training, it's been a while since then and as I agree with "the best routine is the one you are currently not doing" I started one again.

Some weights are pretty low, I haven't done some of the exercises for a while so gotta get use to them again. Also working on form for some, I'll add weight along the way.

So full body routine, 5 days a week. Reps ranges are 5x5 and 4x10 alternating between group 1 and 2.
Alternating(no supersets) between excersise A1 and A2, B are straight sets - so for group1 it's a set of bench, set of rows, bench, rows, etc.

Monday:
Group1 (5x5)
A1 - DB bench: 28kg 1x5 - 30kg 4x5
A2 - BB rows: 50kg 5x5
B - Front squats: 50kg 5x5 -always all the way down.

Group2 (4x10)
A1 - Military press: 30kg 4x10
A2 - Pullups: bw 4x10
B- Straight leg deads: 30kg 1x10 - 35kg 1x10 - 40kg 2x10


Teusday:
Group1 (4x10)
A1 - DB bench: 28kg 4x10
A2 - BB rows: 45kg 2x10 - 47kg 2x10
B - Front squats: 45kg 4x10

Group2 (5x5)
A1 - Military press: 35kg 1x5 - 37kg 2x5 - 40kg x5 - 42kg x5
A2 - Pullups: bw 5x5
B- Straight leg deads: 45kg 5x5

Thursday:
Group1 (5x5)
A1 - DB bench: 32kg 5x5
A2 - BB rows: 50kg 1x5 - 52kg 1x5 - 54kg 1x5 - 56kg 1x5 - 58kg 1x5
B - Front squats: 50kg 1x5 - 52kg 1x5 - 54kg 1x5 - 56kg 2x5

Group2 (4x10)
A1 - Military press: 32kg 2x10 - 34kg 1x10 - 35kg 1x10
A2 - Pullups: bw 4x10
B- Straight leg deads: -skipped cause felt something funny in hamstrings.

Friday:
Group1 (4x10)
A1 - DB bench: 30kg 4x10
A2 - BB rows: 47kg 1x10 - 50kg 3x10
B - Front squats: 45kg 4x10

Group2 (5x5)
A1 - Military press: 40kg 2x5 - 42kg 2x5 - 44kg 1x5
A2 - Pullups: bw 5x5
B- Straight leg deads: 50kg 2x5 - 55kg 3x5

Last one of the week later. Bench and pullups are about right, most others are pretty easy at the moment. Form is really good.
Also I found out my DB bars can take more than I thought , so I can keep adding weight without buying new ones, cool!
Start: 58.0 kg (127.6 lb)
Current: 74.4 kg (163.7 lb)
Change: 16.4 kg (36.1 lb)

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VeganDude
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#2 Postby VeganDude » Sat Mar 22, 2008 7:32 am

Today:

Group1 (5x5)
A1 - DB bench: 32kg 3x5 - 34kg 2x5
A2 - BB rows: 55kg 1x5 - 57kg 1x5 - 59kg 1x5 - 60kg 1x5 - 62kg 1x5
B - Front squats: 55kg 1x5 - 57kg 1x5 - 60kg 1x5 - 62kg 1x5 - 64kg 1x5

Group2 (4x10)
A1 - Military press: 35kg 2x10 - 37kg 1x10 - 39kg 1x10
A2 - Pullups: bw 4x10
B- Straight leg deads: 50kg 4x10


Thoughts after week 1: I like this routine, don't know how long I'll keep it, I'll see how I feel after a couple of weeks. Some exercises still pretty easy but form is cool. Pretty happy about the benching though.
Start: 58.0 kg (127.6 lb)

Current: 74.4 kg (163.7 lb)

Change: 16.4 kg (36.1 lb)

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Lean and Green
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#3 Postby Lean and Green » Sat Mar 22, 2008 11:23 am

Db bench press 3 days in a row and then military press the next day, you don't try to give your chest a rest in between workouts? Just curious as to why, not criticizing.

When I was hitting my chest to the absolute max and to the point of avoiding other bodyparts just to accentuate chest workouts, I still never did it every day in a row.
Where do you get your protein?
http://www.VeganProteins.com

Joelk wrote:But as long as people stay away from our cooler bags with our meals and not ask silly questions, we're all pretty tame

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VeganDude
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#4 Postby VeganDude » Sat Mar 22, 2008 12:11 pm

Hey Lean and Green,
I think you missread. Group1 and 2 are done in the same session so I'm not accentuating any parts, every exercise is done every training day.

I'll see if 2 days are enough for recovery, it's been fine this week though.

Why? Well, it's very different to what I've been doing for the last couple of routines and I like to change things up.
Start: 58.0 kg (127.6 lb)

Current: 74.4 kg (163.7 lb)

Change: 16.4 kg (36.1 lb)

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VeganDude
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Posts: 356
Joined: Thu Aug 03, 2006 3:19 pm

#5 Postby VeganDude » Mon Mar 24, 2008 12:15 pm

Todays fun:

Group1 (4x10)
A1 - DB bench: 30kg 2x10 - 32kg 2x10
A2 - BB rows: 50kg 1x10 - 52kg 1x10 - 54kg 1x10 - 56kg 1x10
B - Front squats: 50kg 1x10 - 52kg 1x10 - 55kg 2x10

Group2 (5x5)
A1 - Military press: 42kg 2x5 - 44kg 1x5 - 45kg 1x5 - 46kg 1x5
A2 - Pullups: bw 5x5
B- Straight leg deads: 55kg 2x5 - 57kg 1x5 - 60kg 2x5
Start: 58.0 kg (127.6 lb)

Current: 74.4 kg (163.7 lb)

Change: 16.4 kg (36.1 lb)

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tuc
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#6 Postby tuc » Mon Mar 24, 2008 1:30 pm

I think you have really nice training program, front squats ftw!

Something I wonder:

If you can do pullups 4 x 10 (which is nice :)), do you have to work at all to do 5 x 5? I think

Also, bench on mon+tue and thu+fri -> wouldn't work for me at all. Trying to do bench press 2 days in a row would hurt like hell and I would be able to do about at 50 % power on the second day. But if it works for you (at least you're growing allright 8)) then go for it.
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VeganDude
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#7 Postby VeganDude » Mon Mar 24, 2008 1:57 pm

tuc wrote:I think you have really nice training program, front squats ftw!

Thanks Tuc, I like it to :lol:

tuc wrote:Something I wonder:

If you can do pullups 4 x 10 (which is nice :)), do you have to work at all to do 5 x 5? I think

Yeah the 5x5 pullups are easy, still feels good though. I'm taking it slow but I will add weight to them next 5x5 session.
tuc wrote:Also, bench on mon+tue and thu+fri -> wouldn't work for me at all. Trying to do bench press 2 days in a row would hurt like hell and I would be able to do about at 50 % power on the second day. But if it works for you (at least you're growing allright 8)) then go for it.

Saturday aswell :wink:
It's the only chest exercise so instead of doing 1 chest day and pick 5 exercises this routine has one 5 days a week.
Start: 58.0 kg (127.6 lb)

Current: 74.4 kg (163.7 lb)

Change: 16.4 kg (36.1 lb)

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VeganDude
Manatee
Posts: 356
Joined: Thu Aug 03, 2006 3:19 pm

#8 Postby VeganDude » Tue Mar 25, 2008 7:16 am

Decided to sneak in a deadlift day today, I'll continue my routine thursday.

Did a load of deadlift warmups, then did:

70kg x1
90kg x1
100kg x1
110kg x1 <= switched to mixed grip
120kg x1
100kg x2
90kg x4
70kg x5

Then did some clean & push presses:

50kg x2
55kg x1
60kg x1
65kg x1/2 <= got clean but failed push press

Good fun!
Start: 58.0 kg (127.6 lb)

Current: 74.4 kg (163.7 lb)

Change: 16.4 kg (36.1 lb)

User avatar
VeganDude
Manatee
Posts: 356
Joined: Thu Aug 03, 2006 3:19 pm

#9 Postby VeganDude » Thu Mar 27, 2008 8:07 am

Group1 (5x5)
A1 - DB bench: 32kg 1x5 - 34kg 4x5
A2 - BB rows: 60kg 2x5 - 62kg 2x5 - 64kg 1x5
B - Front squats: 60kg 2x5 - 62kg 2x5 - 65kg 1x5

Group2 (4x10)
A1 - Military press: 37kg 3x10 - 40kg 1x10
A2 - Pullups: bw 4x10
B- Straight leg deads: <= skipped
Start: 58.0 kg (127.6 lb)

Current: 74.4 kg (163.7 lb)

Change: 16.4 kg (36.1 lb)

User avatar
VeganDude
Manatee
Posts: 356
Joined: Thu Aug 03, 2006 3:19 pm

#10 Postby VeganDude » Sat Mar 29, 2008 10:49 am

I skipped yesterdays workout and today I did something completely different again. The weather was really nice today so I decided to workout outside.

I went to get a piece to fix my car at the car scrap yard and also wanted some wheels with tires on to put on a bar for lifting outside. I got some forklift ones for free, they are 45kg each. They first said those are much to heavy and I said they are fine and they where sort of joking about it... until I lifted one in the car easily and the other guy struggled lifting the other one. Pretty funny actually.
So I got some cool wheels, I need to adapt them a little so I can put them on a bar.

Anyway today was lots of fun and pretty tuff actually.


-Tire flips(45kg): x12 x12 x12

-One arm DB clean&press: 26kg x6 x6 x6 (each side)

-Supine rows: +10kg plate on chest x14 x14 x14

-Dips: +30kg x8 x8 x10

-DB goblet squats: 26kg x8 x10 x10
SS w/
-DB swings: 26kg x8 x10 x10

-DB lunges: 26kg x10 x8 x6 (each side)

-DB rows 26kg x20 (each side)
Start: 58.0 kg (127.6 lb)

Current: 74.4 kg (163.7 lb)

Change: 16.4 kg (36.1 lb)


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