Back To School

[pelicanAndrew]

I usually just follow the instructions but add a poopload of cumin, turmeric, paprika, garlic, and other spices(anything will do, but cumin and turmeric are my main two). My secret ingredient is cinnamon. Another good thing to do is to saute some onions beforehand. Sadly, i had no onions at the time and my lack of a car/bike made it impossible to get to the store.

Next time i might get fancy and make a dahl because i freakin love curry.

[Zack]

I'm not such a fan of lentils, but I LOVE green split peas. 50 cents a bag, 143 g of protein in a bag...Ultimate economy AND bulking foods, lentils and green peas are. Veganism can be so cheap. Just today I had 8 servings of split peas... about 30 cents for 88 grams of protein...

[pelicanAndrew]

Oh wow, i'm gonna have to check into those. I'm mr. cheapo this year when it comes to food although I have been making some fancy things like curry and pad thai. I'm thinking about maybe doing some chickpea curries too. Delicious and jam packed with protein.

[pelicanAndrew]

I'm tired and sweaty and I'm probably going to eat about 1000 calories of pasta and maybe run to the grocery store to buy another bag of spinach(I eat about a bag a day, I wish they had fresh stuff).

SLDL(my knee wasn't feeling too hot so I decided deadlifts weren't going to help that)

3x5@90kg

Hard, but felt great.

Close Grip Bench

1x8@135
1x8@145
1x6@155
1x5@160

Seated Row

3x8@150

Oh dear jesus were these hard. almost failed on the last one.

Overhead press

1x5@95(easy
1x5@105(wow harder
1x5@110
1x5@115

Shrugs

2x5@275
2x8@225

ROM felt better at the lower weight. I'm going to try in between those next time.


These last 3 exercises were done one set after another(like curls, triceps, preachers, triceps) then repeat 3 times.

Curls

3x8@25

one-handed triceps cable pull

1x8@60
1x8@50
1x8@40

Preacher curls

1x8@40+EZ-curl bar(how much does this thing weigh?)
1x12@30+EZ-curl bar
1x10@30+ez-curl bar

reverse-one-handed triceps cable pull

3x12@30

My arms feel like spaghetti. So i'm gonna eat some.

[Zack]

Nice lifting today dude. Keep on the spinach, works for popeye and I.

[pelicanAndrew]

Yea I fucking love spinach. Any sort of bean or pulse too. And apparently split peas are going to become my cheap protein packing friend.

[pelicanAndrew]

Redoing my workout.

Monday- Back/shoulders- dead lifts, overhead press, seated rows, shrugs, side rows

I'm looking for more stuff to do on Monday. Preferably more endurance based high rep stuff.

Tuesday- abs and cardio(suggestions) appreciated)

Wednesday- Chest/arms- wide grip bench, closed grip bench, curls, hammer curls, preacher curls, triceps pull downs, dips, incline bench, possibly forearm work

Thursday- abs and cardio(suggestions appreciated)

Friday- LEGS- back squats, front squats, leg press. lunges, calf raises, bodyweight squats, body weight calf raises, leg curls

Sat/Sunday- eat drink and be merry

Today's lift...

Deadlifts

3x5@100KG

Made sure I was checking my form all the way.

Overhead press

1x6@100
1x6@105
1x6@110
1x6@115

I yelled on the last rep of the last set and got strange looks as usual.

Shrugs

3x6@255

Perfect. My ROM was good too as far as I could tell. Sucked because I couldn't get a rack in front of a mirror. Girls track was in the room today. Freshmen girls track. boo.

Seated Rows

1x8@130
1x8@140
1x8@150

very good ROM and very slow and concentrated.

Side Rows

1x8@55
1x8@60
1x8@65

also very strong ROM

gonna go blend me up a bunch of spinach and protein poweder with a little vanilla rice milk! Then I'm making a quick batch of delicious chili(with some Sriracha hot sauce for some KICK!)

Oh and of course a big ass kale salad.

I'm in a really great mood this week. I'm getting to do lots of fun stuff this year. Social chair for Phi Mu Alpha(music fraternity), I bought an old Hammond L-101 for 10 dollars and I get to figure out how to fix it and possibly make a valuable friend(my teacher gave me the # to a big time Hammond technician) and my body feels fan-freaking tastic.

God I love endorphins. I could almost hug a republican right now.

[Zack]

I'm not a republican, nor a democrat, but I'll take a hug.

Anyways kick ass man keep hitting the gym and eating that spinach.

[pelicanAndrew]

Yayy good day today!


I should be sleeping now but I watched 40 year old virgin. My next goal in training is to fix my sleep patterns. They're pretty fucked up.

Regular Grip Bench-

3x5@185

Wow was that hard. I gotta focus more on strength

Close Grip

1x6@135
1x8@135
1x6@135

I was having grip issues. Boo.

Curls

3x8@30

Great ROM and super slow. Felt good.

Triceps Pulldown

1x8@120(too heavy)
2x8@100

Close Grips took a lot out of my triceps

Preacher Curls

3x10@EZ-curl bar + 30 lbs

One handed triceps pulldown

3x8@40 per hand

One handed reverse triceps pulldown

3x12@30

I'm going to add dips, incline bench(low eight high reps) and pushups next week along with pull ups(which I can do one of so I'm going to not list them until I build my strength up for them )

Ate a crap ton of kale and garbanzos and some refried beans on corn tortillas. Also had a couple bagels with different nut butters. mmmm almond butter rules.

[xveganjoshx]

Close grip bench can be a little goofy with the grip. I'm not sure how others who are more experienced have dealt with the lift. But I wrap my wrists. I try not to use wraps/straps too much, but I think they have their uses. This might be a legitimate use for it. Maybe others will add their insight.

[pelicanAndrew]

Yea I need straps for that shit.

Anywho, I'm sitting around on Friday, bored as hell so here's my log from earlier. I lifted with my buddy. I'm gonna whip him into shape.

Squats


warmup

1x5@205
1x5@215
1x5@225

Felt good.

Negative Incline Sitdowns

6 sets till fail

Leg press

3x6@350

Abdominal Cable Pulldowns

3x20@90

I'm gonna go running(ekh) and biking tomorrow so I took it easy. Next week is going to be way more intense.

[pelicanAndrew]

So that running never happened because I got a wee bit too drunk and made out with this really cool vegetarian girl who I again hung out with into the wee hours of the morning Saturday night-Sunday morning(sober) and I have a huge thing for now. Wish me luck!

Today was back and shoulders. Not the best day thanks to like the 11 hours of sleep I got all weekend(5AMSAT-12PMSAT then 7AM-11AM(i'm not kidding, we talked from like 2 in the morning till 6, and then well... i don't kiss and tell ) I did get to go sing with my fraternity at a nursing home and it went really well.

Deadlifts

3x5@100kg

Way too easy so I upped the weight.

2x5@105

Next week I'm starting at 110kg. Gotta get back up to 120kg and then try and get a good max lift.

Shrugs

1x6@295(wayyy too heavy)
4x6@275(perfect)

Overhead press

1x8@95
3x5@115
1x6@95

Seated Row

2x8@150
1x7@150 fail on 8

There was the entire damn basketball team in the weight room and not a single damn one of them had any fucking weight room etiquette. One of them started fucking around the weights I was using to shrug. It's a damn good thing I'm always in a good mood when I'm lifting or I would've smacked his stupid jock-strap bro chauvinist pig ass. I was really tired on top of that so combined with the jocko-douchebaggery I figured I'd leave early with at least a good lift(not a great one).

Time to eat some spinach!

[pelicanAndrew]

Did a little DDR cardio tonight. Tomorrow is arms and chest.

[pelicanAndrew]

Grrreat lift today.

Bench

1x8@135
3x5@185
1x6@135

Hammer Curls

3x8@40

Cable Pulldowns

3x8@110

DB bench

2x8@50s
1x7(fail @50s

Curls

3x12@25

Overhand one handed tricep pulldowns

3x12@40

Incline DB bench

1x8@45
1x7(fail @45
1x6(fail 7)@45

Underhand Triceps Pulldown

3x12@30

Skullcrushers

1x6@25s+ez-curl(fuck hard lame ouch wrists)
1x8@17.5+ez-curl(hurt my wrists so I stopped)

Uberslow preacher curls

3x10@ez-curl+15(gonna up the weight next time)

Worked my ass off. Gonna actually get a good nights sleep tonight. I'm excited.

[Zack]

You don't do very many sets. Do you have any pattern, or just what you feel like doing?