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Michael is Pumping Iron in Steel City!


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how's your training going? Are you slacking with the workouts or with the posting?

- I'm both

 

Hi Renee! The workouts and the posting are going well, I have continued to update my vegan fitness log here http://www.veganfitness.net/forum/viewtopic.php?t=2582

 

Okay, since you asked, I'm going to get motivated to start posting it in both places again.

 

Monday, Oct 17

 

Barbel Bench Press -

5x135 pounds

5x185

3x5x205

4x205

 

Close Grip Bench - 3x8x155 pounds

 

Dips - 2x10xbodyweight

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Monday, October 24

 

All the benches were taken, so I tried out the Hammer Strength Bench Machine. I really don't like the machine, it was twisting my shoulders in a weird way and I had the bad feeling I was going to get injured. I only did two sets and then a bench was available.

 

Hammer Strength Bench - 8x100 pounds, 6x150 pounds

 

Barbell Bench Press -

5x135 pounds

3x5x185

4x205

2x3x205

 

Feeling a little weak today, but it isn't surprising. I have been under some very intense emotional stress and not eating properly.

 

I met one of the personal trainers at the gym today, Gerard. He was really cool and very interested in my vegan bodybuilding shirt. I told him about Rob and the site and he's going to check it out. He said he had tried going vegetarian years ago, but quickly lost weight. I told him I went vegan and gained 40 pounds this year.

 

Dumbell Bicep Curls -

6x45 pounds each

4x55

2x60

 

Hammer Curls - 10x35 pounds each

 

Dips - 3x12xbodyweight

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I met one of the personal trainers at the gym today, Gerard. He was really cool and very interested in my vegan bodybuilding shirt. I told him about Rob and the site and he's going to check it out. He said he had tried going vegetarian years ago, but quickly lost weight. I told him I went vegan and gained 40 pounds this year.

Excellent!

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I met one of the personal trainers at the gym today, Gerard. He was really cool and very interested in my vegan bodybuilding shirt. I told him about Rob and the site and he's going to check it out. He said he had tried going vegetarian years ago, but quickly lost weight. I told him I went vegan and gained 40 pounds this year.

 

 

Nice going Michael! You just might have re-planted the seed! Very cool.

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Yeah, talking to Gerard was really nice. We hadn't really talked before, but he has commented on my size and the semi-respectable weights I am managing these days. I guess this was the first time he saw me in my VB&F shirt and he was pretty surprised. Being a 240 pound vegan is handy in some situations.

 

My motivation for working out has been 100% because I enjoy it. More and more though I am inspired to reach new levels of fitness, because of the doors it opens in letting people know about a healthier and compassionate vegan lifestyle. I am a lapsed vegan activist from many years ago. It's really inspiring that my hobby is giving me a positive non-threatening way to share veganism. I'm starting to understand why Rob is so passionate about this whole Vegan Bodybuilding thing.

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Tuesday, October 25

 

Had to wait for a space to do deadlifts, so did some cable rows while I waited. Then continued to do cable rows between deadlift sets.

 

Seated Cable Rows - 8x8x150 pounds

 

Deadlifts -

5x135 pounds

5x225

3x315

1x385

fx435 Haven't been eating enough to have that kind of energy.

3x3x315

1x315 to rack the weight.

 

Ab Crunches - 3x25

 

Pull Ups - 3,2,1 x bodyweight

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Wednesday, October 26

 

Barbell Overhead Presses -

 

Strict - 5x45pounds, 5x95

 

Push Press - 1x135, 1x155, 1x175, 2xfx185

 

Push on 1st rep, then strict - 2x5x135

 

I'm working on overhead presses for a contest over on Vegan Fitness. I have only done strict presses before for a max of 155, the contest is to get it up any way you can. 175 is a decent weight to have overhead, but I think there is more once I master the technique. It would be better after a rest day too, not after a deadlift day. Weight lifters have so many damned excuses!

 

Barbell Shrugs - 10x135pounds, 10x225, 3x6x315

 

Barbell Upright Row - 8x100pounds, 3x4x120

 

My chest and triceps needed some stretching, so Dips - 2x20xbodyweight.

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Friday, October 28

 

Felt like pushing some heavy singles today, I haven't lifted anywhere near my max for a couple of months. I was happy with the 245, just 10 pounds under my PB, but frustrated to fail on a second rep at 225. I think I will start a creatine cycle this weekend and start pushing some heavy weights again.

 

Barbell Bench Press -

5x135 pounds

3x185

1x205

1x225

1x235

1x245

1x225 failed attempting second rep

1x225

 

Pull Ups x bodyweight - 1x4, 1x2

 

Chin Ups x bodyweight - 1x4, 1x2

 

Dumbel Incline Bench Press - 2x10x60 pounds each 1x7x60

 

Machine Bicep Curls - 3x8x100 pounds

 

Dips - 2x15xbodyweight

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Monday, October 31

 

Barbell Bench Press -

6x135 pounds

5x185

3x205

2x225 - failed attempting third rep

2x225

1x225 - failed attempting second rep

7x185

 

Squats -

5x135 pounds

5x185

5x225

3x275

 

That's it, short and simple!

 

I haven't been eating enough, actually started creatine over the weekend and still lost 2 pounds.

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Tuesday, November 1

 

Overhead pressing day.

 

Seated - Strict

10x45 pounds

5x95

3x115

2x125

1x135

1x155

 

Standing - Clean and Push Press

1x135 pounds

1x155

1x175

1x185 Missed the first push and tried again! New PB by 10 pounds.

 

Barbell Upright Row - 3x3x135 pounds

 

Barbell Shrugs -

10x135 pounds

10x225

3x6x315

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And you complain that your lats are too small?

 

Do more chin ups! Strict with perfect form, explosive up, slow down, loaded stretch at the bottom.

 

Even if you don't like them - especially then! - they're the best you can do for your lats. Don't just bench and press and lift Or do so, but don't complain

 

It's amazing how heavy you can press overhead, compared to your max weight in bench press. Or maybe it's just me, i was always weak in pressing...

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I want giant lat wings like you Alex!

 

I guess I am doing alright though, I'm 33 and have only been lifting for a year.

 

I actually enjoy chin-ups, I just haven't ever been abled to do them. Good news I have gone from a max of one poorly executed chin-up to 5 with three decent reps. If you say this is the way to get lats, I'll start doing more of them.

 

Yeah, my bench is kind of sorry compared to my overhead. I just started doing overhead presses about two months ago and immediately added 20 pounds to my bench which is now at 255. I expect to see 265-275 by the end of the year. I'll never catch Jonathan on the 300 pounds! That's okay, I can still out-squat him!

 

Thanks for the feedback!

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I can't believe you've only been lifting a year. At the weights you are at, I figured you had been into weighlifting for much longer. I agree with Alex about the pullups, I've been doing a couple hundred reps a week lately (at bodyweight) and have been noticing a lot of growth in the past month

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Thursday, November 3

 

Deadlifts -

6x135 pounds

5x225

3x295

1x365

1x415 Nice solid rep with good form!

2xfx465 Ugh! I really want that one to go down soon! Failed about 8 inches up, mostly right grip. I think some chalk could have made the difference here. Stupid no-chalk gyms!

2x365

1x225

 

Chins/Pull Ups 4,2,2,2,2

 

Barbell Bench Press -

5x135 pounds

5x155

5x185

3x205

2x225

1x235

7x185

 

12x135 very close grip.

 

Tried to do some dips, but couldn't due to pain in the left shoulder blade. I woke up with the pain yesterday, but it went away. I guess there is some minor injury there?

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Monday, November 7

 

Standing Barbell Shoulder Press - (strict form)

10x45 pounds

6x95

4x115

3x3x125

 

Pull Ups - 3

 

Upright Barbell Row - 3x6x110 These are getting easy, will up to 115 next week.

 

Pull Ups - 3

 

Barbell Shrugs -

10x135 pounds - utlra wide grip past the rings

10x225 pounds - utlra wide grip past the rings

6x315

4x335

2x355

2x6x315

 

Dumbell Shoulder Press - 10x50 pounds each

 

Pull Ups - 3

 

Hanging Leg Raises - 15 My abs are very strong under that layer of fat.

 

Crunches - 2x25

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Wednesday, Novemer 9

 

Barbell Bench Press -

10x135 pounds

8x155

5x185

3x205

2x225

2x1x235

fx245 @#$%!!!

5x205

12x135 close grip

 

Something painful happened in my left shoulder at the lockout of the last frickin rep! I think it will be okay, but decided to end my workout. Well, a few crunches for the old gut wont hurt the shoulder any.

 

Crunches - 2x25

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