LTV Training Log

[LongTimeVegan]

I am getting very good results from the training regimen I am following, so I thought I would start an online journal for those that might be interested.

Background:

I am 6'2" tall, and have weighed about 180-185lbs for most of the time that I've been working out (weight training, cardio, etc...). I have been vegan for over 16 years. I am a classic ectomorph and have always struggled to gain mass. For many years I worked the same basic routine, and every time I hit a plateau I would push myself too hard and inevitably end up injuring myself. For the past couple of years, I have been varying many aspects of my routine in order to force my body to constantly adapt, while also paying special attention to my nutritional plan. This seems to keep me from encountering the "plateaus" that used to stymie my efforts. I am now starting to develop a much more "solid" physique. I used to believe that my "frame" of bones/tendons/ligaments was fixed by genetic predetermination. Years of hitting plateaus have reinforced this. Over the past couple of years I have been doing lots of squats, deadlifts, lunges, pullups, dips, and Dumbell excercises, while cycling various aspects of my routine to keep my body from adapting. I am convinced that my bones/ligaments/tendons are significantly more substantial as a result of the constant variations in my training combined with excercises like squats, deadlifts, pullups, dips, etc...

Okay, so thats my fitness life story... As far as recent history, I was in the best shape shape of my life at the beginning of summer of 2007 (190lbs and very low body fat for me, not sure exact BF%). Unfortunately, I injured my shoulder and broke my toe which curtailed my workouts for the entire summer.

I have been back at the gym 6 days a week for the past 8 weeks. I am experiencing great results (gained 18lbs and body fat is down noticably). I thought I share my routine in case anyone is interested. Hopefully I can excercise the same discipline with my log that I excercise at the gym...

[LongTimeVegan]

Thursday, November 29:

DB Rows: 3x10 with 75lb DBs
Incline DB Press: 10x75, 10x85, 9x85
(these excercised were "compound-setted" with 1 minute rest between excercises)

Close Grip Row: 3x10 120lbs (cable machine)
Dips: 3x12 (leaned way forward to work chest)
(these excercised were "compound-setted" with 1 minute rest between excercises)

Wide Grip Pulldowns: 3x10 160lbs (cable machine)
Incline Cable Crossovers: 3x10 50-60lbs
(these excercised were "compound-setted" with 1 minute rest between excercises)

Incline Bench Lateral DB Raises: 3x10 15lb dumbells
Calf Press Machine: 3x15 400lbs
(these excercised were "compound-setted" with 1 minute rest between excercises)

Decline Cable Crossovers: 3x10 45-60lbs
Flat DB Press: 3x10 65-75lbs
(these excercised were "compound-setted" with 1 minute rest between excercises)

I was already beat from yesterdays leg workout, and now my chest hurts... this is a good thing

I'll try to interject something interesting in future logs, but for now I need to sleep...

- Chris

[LongTimeVegan]

Friday, November 30, 2007:

EZ bar standing curls: 3x10 with 75-80lbs
Lying DB tricep extensions: 3x10 with 25lb DBs
(these excercised were "compound-setted" with 1 minute rest between excercises)

Concentration curls: 3x10 with 30lbs
Tricep Kickbacks: 3x10 with 25lbs
(these excercised were "compound-setted" with 1 minute rest between excercises)

Standing EZ bar reverse grip curls: 3x10 with 55-70lbs
Dips (rearward lean to target triceps): 3x12
(these excercised were "compound-setted" with 1 minute rest between excercises)

Standing BB Overhead Press (touched chest each time): 3x10 with 95-105lbs
Upright Rows (EZ Curl Bar): 3x10 with 75lbs
(these excercised were "compound-setted" with 1 minute rest between excercises)

I switched from Creatine Monohydrate to Creatine Ethyl-Ester today (2.5g pre and post workout). I'm expecting to lose some water weight as a result of the switch, but today my weight was up two pounds from yesterday (210.5lbs). ???

My shoulders and biceps felt REALLY pumped today... Like more than I've ever experienced in my entire life. My workout was intense, but I'm in a relatively tame part of my workout cycle (rest between each set, high reps). Time will tell whether this is a fluke or somehow related to my switch to CEE. Other than the Creatine, the only supplements I take are L-Glutamine and vitamins.

I'm doing legs tomorrow...

- Chris

[LongTimeVegan]

Saturday December 1, 2007:

BB Squat to parallel: 3x10 with 155,205,205lbs
Lying Machine Ham Curl: 3x10 with 110lbs
(these excercised were "compound-setted" with 1-3 minutes rest between excercises)

DB Lunges: 3x10 with pair of 50lb DBs
Stiff Legged Deadlift: 3x10 with 135,155,185lbs
(these excercised were "compound-setted" with 1-3 minutes rest between excercises)

Plate Loaded Leg Press Machine: 3x10 with 270,360,360lbs
Standing One Leg Ham Curl Machine: 3x10 with 40lbs
(these excercised were "compound-setted" with 1 minute rest between excercises)

Seated Plate Loaded Calf Raise: 3x15 with 115lbs
Standing One Leg Calf Raises: 3x15 with bodyweight
(these excercised were "compound-setted" with 1 minutes rest between excercises)

I had the biggest smile on my face when I racked the bar after that second set of squats with 205lbs...

I just had a personal record of 205lbs for ten reps last week, so being able to do two sets made me very happy. I think I will stick to this weight for a week or two more before trying to go up again. When I approach the bar I am definitely not thinking "light weight baby". Perhaps after working around 205lbs for a couple weeks I will be more confident in my ability to lift that heavy all the time.

I would have liked to keep my rest periods down to 60 seconds for the first half of my workout, but I didn't sleep much last night (3 hours! ) and I was feeling pretty fatigued before I even began my workout. Definitely need to get more rest if I'm going to continue to grow. My lower back was REALLY exhausted after squatting and I was sitting down briefly between sets to try and rest it, but after about 20 minutes it felt totally fine again. I am drinking about half as much water during my workout since switching from CM to CEE (drank 750ml today) It feels good to not be so bloated with water in my stomach. I also like that I don't feel the need to drink a bunch of water after my post-workout shake... Talk about bloat! The really weird thing is that my weight was 210.5lbs after lifting tonight, even though I consumed less water. I've read that CM causes to you to gain like 10lbs in water weight, so I was really expecting to be dropping weight fast once I stopped taking it.

In case anyone is interested, my post workout shake consists of:

12 oz Chocolate Banana Flavored Vitasoy
30g Non-GMO Soy Protein
15g Non-GMO Hemp Protein
12g Rice Protein
5g L-Glutamine

Calories: 514
Fat: 13.3g
Carbs: 37.3g
Protein: 63g

I should really start adding some flax oil and more carbs to this recipe...

-Chris

[LongTimeVegan]

Sunday December 2, 2007

Bent over BB Rows: 3x10 with 135,155,155lbs.
Incline DB Press: 3x10 with 75,85,85lb DBs
(these excercised were "compound-setted" with 1 minute rest between excercises)

Dumbell Pullovers: 3x10 60,60,55lbs
Pushups (medium grip on knuckles): 3x12
(these excercised were "compound-setted" with 1 minute rest between excercises)

Wide Grip Pulldowns: 3x10 160,170,180lbs (cable machine)
Incline Bench Flys: 3x12 with 55,65,65lb DBs
(these excercised were "compound-setted" with 1 minute rest between excercises)

Seated Rear Delt Machine: 3x10 105lbs
Donkey Calf Press Machine: 3x10 225,215,215lbs
(these excercised were "compound-setted" with 1 minute rest between excercises)

Shoulder Height Cable Crossovers: 3x10 60,50,50lbs
DB Flat Bench Press: 3x8 with 75,65,60lb Dbs
(these excercised were "compound-setted" with 1 minute rest between excercises)

Way strict form on the BB Rows so I kept it light (held bar against belly for one second at top of each rep ). I'm starting to get comfortable with the 85lb DBs for incline press, but getting into position for that first rep always makes me nervous (I don't work with a spotter). Very happy with the weights on Incline DB fly. It has taken me a long time to master this excercise, but I think I have the hang of it now. I haven't done shoulder height cable crossovers in a while (usually just do incline and decline) but I was working in with a guy who already had the machine set up that way so I gave it a go. I went relatively light on the flat DB press because my chest felt spent.

Weight is down to 209.5lbs (post workout) and I drank 1000ml of water today while lifting.

My knees are felt a little sore off and on today, but I suppose thats to be expected as I continue demand more and more of them. I'm sure they'll be fine by Tuesday when it's time to work legs again. In a few days I will have worked this current routine for two weeks, so I'll be changing the number of reps I'm doing (around 8 instead of 10), altering the rest period for my workout (no rest between first and second excercise of each compound set), and doing four sets of everything instead of three. I have three basic phases of workouts that I cycle through, and I am currently on the first one. Second phase is a little more intense, and third is absolutely brutal.

-Chris

[Zack]

Solid work man. Good training keep it up!

[LongTimeVegan]

Thanks for the words of encouragement Zack!

Monday December 3, 2007

Incline Bench Curls: 3x10 with 40lb DBs
Cable Machine Tricep Pushdown: 3x10 with 60,70,80lbs
(these excercised were "compound-setted" with 1 minute rest between excercises)

Hammer Curls: 3x10 with 35lb DBs
Overhead DB Tricep Extension: 3x10 with 65lb DB
(these excercised were "compound-setted" with 1 minute rest between excercises)

One Hand Preacher Curls: 3x10 with 25lb DB
Close Grip DB Press (palms facing in): 3x10 with 55lb DBs
(these excercised were "compound-setted" with 1 minute rest between excercises)

Seated DB Military Press: 3x10 with 45,50,50lb DBs
DB Lateral Raises: 3x10 with 25lb DBs
(these excercised were "compound-setted" with 1 minute rest between excercises)

I'm really happy with my numbers tonite. I'm up 5-10lbs on all these dumbell excercises compared to when I was at this point in my cycle six weeks ago. I was doing mostly standing barbell overhead presses for the past couple weeks, but tonite I tried seated Military DB press again. I started with 45lbs, thinking I wouldn't make 10 reps, and would need to drop the weight for the other two sets... I ended up going up to 50lbs and pushed up two sets of ten. My form was strict except for the last two reps of the last set which were extremely difficult. I did a few sets of crunches after lifting. I've been slacking on abs because my BF was a little high to really see them. I'ts gradually going away, and I'm now at the point where I might actually see the results if I start working them again.

Weight was 209.0lbs post workout and I drank almost 1000ml water during my workout.

Tomorrow is scheduled to be the last day of this workout cycle (supposed to be two weeks total, lifting 6 days a week). My knees are still a little sore, and tomorrow is another leg day, so I'm debating whether I should work lighter than usual, or take my day off so I can go heavy on wednesday. I haven't taken a day off for 8 days now so I wouldn't really feel too guilty. I don't usually go that long without a day off, but I've been highly motivated lately.

- Chris

[LongTimeVegan]

Tuesday December 4, 2007:

Lots of much needed rest and tons of good food.

Wednesday December 5, 2007:

Started out the day bringing home a 135lb heavy bag and carrying it up an incline driveway and over uneven terrain to it's new home. I thought this would be a piece of cake, but I had to carry it by "hugging" it to make it through some narrow areas, and it really exhausted my back! I was sure this would make squatting heavy tonight impossible, so I was nervous all day about going to the gym...

Wide Stance BB Squat to parallel: 3x10 with 205,205,205lbs <<<<
Dumbell Lunges: 3x10 with 50lb DBs
(these excercised were "compound-setted" with 2-3 minutes rest between excercises)

Seated Machine Leg Extension: 3x10 with 100lbs
Seated Machine Ham Curl: 3x10 with 225lbs
(these excercised were "compound-setted" with 1 minute rest between excercises)

DB Squats to parallel: 3x10 with 85lb DBs
Lying Ham Curl: 3x10 with 120, 110, 110lbs
(these excercised were "compound-setted" with 2-3 minutes rest between excercises)

Standing Machine Calf Raises: 6x10 with 120,110,110,100,100,100lbs
(60 seconds rest between each set)

After warming up with 8 reps of 135, I jumped into my heavy squats and was pleasantly surprised! Three sets of 10 with 205lbs and super strict form is a major accomplishment for me. When I did 205lbs for two sets last Saturday my back was rocked. I could hardly stand up straight afterwords, but tonight my back felt totally capable of managing the weight!!! I was however, on the verge of throwing up after the second set (from exhaustion). Compound setting squats and lunges like this with short or no rest period really takes it out of me. My heartrate was up pretty high throughout my entire workout. After squats and lunges I was ready to go home and my legs felt like vegan jello.

Seated extensions and curls gave me a second to catch my breath, and then it was on to the dreaded DB Squat. Was sure I would end up puking, but grabbed the 85lb DBs and went at it. Finished with standing calf raises (1 second pause at bottom and top of movement), and managed to keep my pre-workout meal in my gut.

I drank 1250ml water while lifting and weighed 208.0lbs post-workout.

Starting tomorrow, I will be changing to a 4x8 superset routine (2 excercises per set) routine for the next two weeks, and a 5x6 superset routine (4 excercises per set) for the two weeks after that.

I think I can see 225 on the horizon when I get into the 6 rep routine...

[LongTimeVegan]

Thursday December 6, 2007:

Legs are sore today.

Incline DB Bench Press: 4x8 with 85,90,85,85lb DBs
Pullups (Supinated Close Grip): 8,8,6,5
(These excercises were Superset with no rest between excercise 1 & 2, then 2-3 minutes rest before beginning again)

Flat DB Bench Press: 4x8 with 70,80,80,80lb DBs (only made 6 on last set)
One Arm DB Rows: 4x8 with 80lb DB
(These excercises were Superset with no rest between excercise 1 & 2, then 2-3 minutes rest before beginning again)

Seated Low-Pulley Row (close grip): 4x8 with 140,140, 130,120lbs
Cable Machine Incline Fly: 4x8 with 60,60,60,50lbs
(These excercises were Superset with no rest between excercise 1 & 2, then 1 minute rest before beginning again)

Bent Over Lateral Raises (incline bench): 4x8 with 20lb DBs
Seated Calf Machine: 4x15 with 400lbs
(These excercises were Superset with no rest between excercise 1 & 2, then 1 minute rest before beginning again)

This is the first time I've ever incline-pressed 90lb dumbells! I can't believe I made 8 reps. Flat Pressing 80lb DBs is a personal best as well, so pushing three sets makes me very happy. I am starting to get way better at getting into position for my first rep with those heavy DBs. Slight strain in my right front delt/shoulder but I think it will be gone tomorrow.

What a great way to start off this new cycle!

-Chris

[LongTimeVegan]

Friday December 7, 2007

Seated DB curls: 4x8 with 40lb DBs
Lying DB Tricep Extension: 4x8 with 30lb DBs
(These excercises were Superset with no rest between excercise 1 & 2, then 1 minute rest before beginning again)

Concentration Curls: 4x8 with 35,35,35,30lb DB
Tricep Kickbacks: 4x8 with 30lb DB
(These excercises were Superset with no rest between excercise 1 & 2, then 1 minute rest before beginning again)

Reverse Grip EZ Bar Curls: 4x8 with 70,65,65,65lbs
Dips (tricep emphasis): 4x12 bodyweight
(These excercises were Superset with no rest between excercise 1 & 2, then 1 minute rest before beginning again)

Seated DB Shoulder Press: 4x8 with 55lb DBs <<<
Standing DB Lateral Raises: 4x8 with 30,25,25,20lb DBs
(These excercises were Superset with no rest between excercise 1 & 2, then 2-3 minutes rest before beginning again)

Really great workout today! Personal bests pretty much across the board, but Seated DB Shoulder Press with 55lb DBs is what I'm most excited about.

I really need to get a dip-belt so I can start adding weight!

I drank 1250ml water during my workout and weighed 212.5lbs after lifting!

[LongTimeVegan]

Saturday December 8, 2007

BB Squat (to parallel): 4x8 with 205,205,205,215lbs
Machine Lying Hamstring Curls: 4x8 with 120lbs
(These excercises were Superset with no rest between excercise 1 & 2, then 2-3 minutes rest before beginning again)

Stiff-Legged Deadlift: 4x8 with 155,185,185,185lbs
DB Lunges: 4x8 with 50lb DBs
(These excercises were Superset with no rest between excercise 1 & 2, then 2-3 minutes rest before beginning again)

Plate Loaded Incline Leg Press: 4x8 with 360,360,380,400lbs
One Leg Standing Hamstring Curl: 4x8 with 40,45,45,45lbs
(These excercises were Superset with no rest between excercise 1 & 2, then 1 minute rest before beginning again)

Seated Plate Loaded Calf Press: 4x12 with 135,135,125,115lbs
Standing One Leg Calf Raises: 4x12 with bodyweight
(These excercises were Superset with no rest between excercise 1 & 2, then 1 minute rest before beginning again)

My knees still felt a little dodgy, so I almost put this workout off until tomorrow. I'm glad I did it today because I had great results. New personal best for squatting with 215lbs for 8 reps... Yeah buddy!

Supersetting Stiff-Legged Deadlifts and Lunges is always so much fun!

-Chris

[LongTimeVegan]

Sunday December 9, 2007

Bent Over BB Row: 4x8 with 185,175,155,155lbs
DB Incline Press (Palms In): 4x8 with 75lb DBs
(These excercises were Superset with no rest between excercise 1 & 2, then 2-3 minutes rest before beginning again)

Seated Close Grip Cable Row: 4x8 with 140,150,160,160lbs
DB Flat Press: 4x8 with 80,85,85,85lb DBs <<<
(These excercises were Superset with no rest between excercise 1 & 2, then 1 minute rest before beginning again)

Wide Grip Pulldowns (cable machine): 4x8 with 160,170,180,180lbs
Decline Cable Crossovers: 4x8 with 60,50,50,50lbs
(These excercises were Superset with no rest between excercise 1 & 2, then 1 minute rest before beginning again)

Seated Rear Delt Machine: 4x8 with 120lbs
Donkey Calf Raise Machine: 4x8 with 225,225,210,210lbs
(These excercises were Superset with no rest between excercise 1 & 2, then 1 minute rest before beginning again)

The bent over barbell rows were the only thing I felt weak on tonite. I think my back is still tired from squatting yesterday.

Haven't done "palms-in" incline DB press for a while so threw that in for a change. New personal best on Flat DB Press tonight pushing 85lb dumbells for 3 sets! My technique for getting from sitting with DBs on legs to laying for the first rep is getting sick!!! I think I could have managed 90lb DBs, but I wouldn't have made 8 reps. Once I "bump" the DB in my right hand into position using my right leg, I bump the left one up, but continue to support it with the left leg for the beginning of my descent into laying position. Maybe this is old news for everyone else, but it took me a long time to really get it dialed...

My weight has been hovering in the 208-212lb range for the past couple weeks. I guess that means I'm still losing some fat, since I continue to get stronger. This is not "dry weight", because I don't have a scale at home and I work out in the evenings, but I do weigh myself at the same time every day, so I believe it gives me a rough idea of my progress.

-Chris

[LongTimeVegan]

Monday December 10, 2007

Incline Bench DB Curls: 4x8 with 40lb DBs
Cable Tricep Pushdown: 4x8 with 70,80,80,80lbs
(These excercises were Superset with no rest between excercise 1 & 2, then 1 minute rest before beginning again)

Hammer Curls: 4x8 with 35lb DBs
Overhead DB Tricep Extension: 4x8 with 65lb DB
(These excercises were Superset with no rest between excercise 1 & 2, then 1 minute rest before beginning again)

One Arm DB Preacher Curl: 4x8 with 25lbs
Flat Bench DB Press Close Grip, Palms In: 4x8 with 60lb DBs
(These excercises were Superset with no rest between excercise 1 & 2, then 1 minute rest before beginning again)

Standing BB Military Press: 4x8 with 95,105,105,95lbs
Upright Rows: 4x8 with 75lb EZ Curl Bar(These excercises were Superset with no rest between excercise 1 & 2, then 2-3 minutes rest before beginning again)

My left elbow was hurting a bit today. I think it was from pressing yesterday, but I also dinged the bone on the inside of my elbow the other day, and it's still bruised, so maybe it's a combination of both.

Anyways, I took it relatively easy today with the various curls, and concentrated on getting a really intense muscle contraction. The incline curls with 40lb DBs was a PB for me last week, but this week they actually felt kinda light for the first two sets. I would have tried 45lbs if it weren't for my elbow. Moved up a bit on the cable tricep pushdown, but was cautious here as well. Palms in close grip DB press is a new weight for me, and it felt good - nice tricep and inner chest contractions. I am trying to improve my form on the standing overhead BB press, and the weights reflect that. I was rewarded with some burning delts (still burn now, 3 hours later!).

I have a pretty hectic day tomorrow, and it's supposed to be my day off from the gym. That would make Wednesday legs again...

-Chris

[LongTimeVegan]

My one day off turned into two as a result of my hectic schedule this week.

Wouldn't have been such a bad thing to rest my body, but I was eating poorly, which kinda makes recovery difficult.

Thursday December 13, 2007:

Wide Stance BB Squat (to parallel): 135 x 8 reps (warm-up set)

Wide Stance BB Squat (to parallel): 4x8 with 215,215,205,205lbs
DB Lunges: 4x8 with 45,55,55,55lb DBs
(These excercises were Superset with no rest between excercise 1 & 2, then 3-4 minutes rest before beginning again)

Seated Leg Extension Machine: 4x8 with 110,120,120,120lbs
Seated Ham Curl Machine: 4x8 with 240lbs
(These excercises were Superset with no rest between excercise 1 & 2, then 1 minute rest before beginning again)

DB Squats (to parallel): 4x8 with 180lbs (2x90lb DBs) <<<
Lying Ham Curl Machine: 4x8 with 120,110,110,110lbs
(These excercises were Superset with no rest between excercise 1 & 2, then 2-3 minutes rest before beginning again)

Standing Calf Raise Machine: 4x8 with: 120,120,110,110,100,100,100,100lbs
(held contraction for 1 second at top of each rep, 60 seconds between sets)

Only minor improvement in my Wide-Stance BB squat tonite. I was struggling to keep my knees from "going in" on the last couple reps at 215lbs. Racking the bar in the squat rack and immediately picking up those DBs for some lunges is always fun. I actually started with 45lb DBs for my lunges, knowing I would be rocked by these supersets, but once I saw my squat weight wasn't going up tonite, I upped the weight on the lunges... yeah buddy.

My weights for Leg Extensions and Curls are both up, which is good. By the time I finished these, my legs were DONE.

I was a little bummed about minimal BB Squat gains, I decided to try for a new personal best, Dumbell Squatting 180lbs, for 4 sets of 8 reps. This was nice, but the lying ham curl was not. My hamstrings were fried by this point, so no real improvement there.

Finished up with 8 sets of 15 on the Standing Calf Machine. Got some nice stimulation by holding the top position for 1 second on each rep.

Tomorrow is chest, back, and a little calf work...

-Chris

[LongTimeVegan]

Friday December 14, 2007:

Incline DB Press: 8 reps with 65lb DBs (Warmup-Set)

Incline DB Press: 4x8 with 90,85,85,80lb DBs
One-Arm DB Rows: 4x8 with 90lb DB <<<
(These excercises were Superset with no rest between excercise 1 & 2, then 2-3 minutes rest before beginning again)

Flat DB Press: 4x8 with 80lb DBs
DB Pullovers: 4x8 with 60,60,55,55lb DBs
(These excercises were Superset with no rest between excercise 1 & 2, then 2-3 minutes rest before beginning again)

Wide Grip Pulldowns: 4x8 with 170,180,180,180lbs
Incline DB Flys: 4x8 with 65,60,55,50lb DBs
(These excercises were Superset with no rest between excercise 1 & 2, then 1 minute rest before beginning again)

Seated Rear Delt Machine: 4x8 with 135lbs <<<
Plate Loaded Seated Calf Raises: 4x15 with 135lbs
(These excercises were Superset with no rest between excercise 1 & 2, then 1 minute rest before beginning again)

Decline Cable Crossovers: 3x8 with 50,60,50
Pushups (medium grip, on knuckles): 12,10,8
(These excercises were Superset with no rest between excercise 1 & 2, then 1 minute rest before beginning again)

I got stuck trying to get into position for my first set with 90lb DBs on incline-press.... Luckily someone was nearby to help, but I really strained my right shoulder and chest before getting help, which haunted me the rest of the workout. Performed all reps without assistance, but did need a spot to get set up to starting position on first set. I took my frustration out by doing my one-arm rows with a 90lb DB.

I did hit some nice numbers on the wide grip pulldown. Progressively dropped weight with each set on the incline DB flys and played with my form, since I wasn't going to be able to go heavier here. New PB on the seated rear delt machine . Hopefully this will translate into better performance on my incline bench DB lateral raises. Also had some nice numbers on the Seated Plate Loaded Calf Raise machine.

-Chris