Sam's Strength Training Journal

[sosso]

Leg Press: 3 x 10 x 220 kg/485 lb
Barbell Clean & Overhead Press: 5 x 5 x 30 kg/66 lb
Lat Pull-down: 5 x 5 x 61 kg/134 lb
Deadlift: 3 x 5 x 45 kg/99 lb - first time deadlifting.. I like it!

[sosso]

Food so far today

The usual breakfast - oats, dates, berries, oat milk, nuts..
Fresh orange juice
2 bananas
1 pear
Huge burrito with home made veggie patty, hummus, tabbouleh, carrot, red onion, sprouts
Two big slices of home made nut loaf
Water throughout the day
Dinner - more nut loaf, whole block of frozen spinach, salad with quinoa, tomato, black beans, mushrooms, carrot and baby spinach.

[sosso]

Squat 5 x 5 x 85 kg/187 lb
Incline DB Press 4 x 5 x 22 kg/48.5 lb - 5th set I only managed 3 reps
One Arm DB Row 5 x 5 x 32kg/70 lb
Dips 3 x 10
DB curl 3 x 8 x 10 kg/ 22 lb

[sosso]

Did some ab work tonight

Variation of lying leg raises - using a gym ball and passing it from my hands to feet as I raise my legs and arms 3 x 30
Hanging leg raise 3 x 12
Plank: 3 x 60 sec

[sosso]

Food today

Oats, berries, dates, oat milk
B12, iron & zinc supplements
Smoothie - rice milk, berries, spinach, spirulina, warm water
Nut loaf, couscous, steamed broccoli, red pepper
Dates & Walnuts
1 apple
1 pear
1 orange
Chickpeas, couscous & tomato with mustard
Pasta and veggies with peanut sauce
Water throughout the day

[sosso]

8/9/08

Workout this afternoon

Squat 5 x 5 x 90 kg/ 198 lb
Barbell Clean & Overhead Press 5 x 5 x 35 kg/77 lb
Deadlift 3 x 5 x 60 kg/ 132 lb
Chin Up 3 x failure

Food today

Oats, dates, berries, rice milk
Fresh orange juice
B12, iron and zinc supplements
Handful of dates and walnuts
1 apple
1 orange
1 pear
Protein shake - rice milk, frozen berries, two tbsp rice protein power
Sandwich with two slices of whole grain bread, one whole avocado, 1/2 a tomato, two big veggie burgers
Green smoothie - rice milk, oats, frozen berries, chopped spinach, 1 tbsp spirulina, warm water
Lasagna
Water throughout the day

Here's the smoothie I had earlier -

[sosso]

10/09/08

Squat 5 x 5 x 90 kg/198 lb - felt easy.. I think it's time to step it up a bit
Incline DB Press 5 x 5 x 24 kg / 53 lb - felt good
One Arm DB Row 5 x 5 x 34 kg
Dips 3 x 12

Today felt really good. I feel like I'm progressing well

Sipping on a rice protein shake. Yum

[sosso]

Just got home from uni. Here's what $20 gets me from the fruit and veggie co-op that my student association runs. They do the shopping in bulk and it changes every week, so there's a bit of variety.



I'm hungry.. gonna go eat something.

[sosso]

12/09/08 Good workout today.

Squat 5 x 5 x 95 kg /209 lb
Barbell Clean & Overhead Press 5 x 5 x 35 kg / 77 lb
Deadlift 3 x 5 x 60 kg / 132 lb
Pullups 5 x 5
Seated Row 5 x 5 x 63.5 kg / 140 lb

Notes -

I love squats!
Need to work on deadlift form before going heavier
Pullups are getting easier, finally!

Sipping on a smoothie with mixed frozen berries, rice protein and rice milk. It's delicious!

[sosso]

Squat 5 x 5 x 95 kg/209 lb
Incline DB Press 5 x 5 x 24 kg / 53 lb
One Arm DB Row 5 x 5 x 34 kg
Dips 3 x 10

Today I was feeling pretty tired. I think the combination of waking up earlier than usual, going to classes for 5 hours and not eating enough during that time, then going straight to the gym was the reason. Still manages the same weights as last time, so hopefully I can progress further next time.

[vivalasvegans]

Way to go for it. Awesome job!

Thanks for writing about your b12, you reminded me to go take a C.

Yum!

[sosso]

Thanks Glad I helped to remind you too.

I've had a sore shoulder these past few days, so I decided to give it a rest. I should be back at it tomorrow though, because it's feeling almost 100% again.

My legs got a good workout today though. I met up with a friend and we went for a long walk up and down some huge sand dunes. Lots of fun!

[sosso]

Back into it today with some squats, calf raises, deadlifts, seated rows & overhead presses

[sosso]

Sunday

Quick workout at home

Pushups
1 x 20 narrow
1 x 20 wide
1 x 10 slow and wide, with pause at the bottom
1 x 10

Lying leg raises 2 x 30


Tuesday

Deep squat 5 x 5 x 95kg / 209 lb

Superset:
Seated dumbbell press 5 x 5 x 22 kg / 48.5 lb
One arm dumbbell row 5 x 5 x 36 kg / 79 lb

Dips
1 x 10
1 x 12 (wider grip)
1 x 10
1 x 4 (one more would have been failure)

Seated Row 4 x 5 x 61 kg / 134.5 lb

[sosso]

Last night was a bit of a change from my usual routine..

Seated calf raise
One arm DB clean & press
Barbell overhead press
Lat Pull down
Shrugs

I had fun