vivalasvegans Posted September 15, 2008 Share Posted September 15, 2008 Way to go for it. Awesome job! Thanks for writing about your b12, you reminded me to go take a C. http://img.photobucket.com/albums/v52/essjayyell/P1050266.jpgYum! Link to comment Share on other sites More sharing options...
sosso Posted September 18, 2008 Author Share Posted September 18, 2008 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! Link to comment Share on other sites More sharing options...
sosso Posted September 19, 2008 Author Share Posted September 19, 2008 Back into it today with some squats, calf raises, deadlifts, seated rows & overhead presses Link to comment Share on other sites More sharing options...
sosso Posted September 23, 2008 Author Share Posted September 23, 2008 (edited) Sunday Quick workout at home Pushups1 x 20 narrow1 x 20 wide1 x 10 slow and wide, with pause at the bottom1 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 lbOne arm dumbbell row 5 x 5 x 36 kg / 79 lb Dips1 x 101 x 12 (wider grip)1 x 101 x 4 (one more would have been failure) Seated Row 4 x 5 x 61 kg / 134.5 lb Edited September 28, 2008 by sosso Link to comment Share on other sites More sharing options...
sosso Posted September 26, 2008 Author Share Posted September 26, 2008 Last night was a bit of a change from my usual routine.. Seated calf raiseOne arm DB clean & pressBarbell overhead pressLat Pull downShrugs I had fun Link to comment Share on other sites More sharing options...
sosso Posted September 28, 2008 Author Share Posted September 28, 2008 (edited) Sunday 28/09/08 Squats 5 x 5 x 90 kg / 198 lbSeated DB press 5 x 5 x 24 kg / 53 lbOne arm DB rows 5 x 5 x 36 kg / 79 lbDips 3 x F Edited October 14, 2008 by sosso Link to comment Share on other sites More sharing options...
sosso Posted October 2, 2008 Author Share Posted October 2, 2008 (edited) I have been a bit slack these past few days because I'm visiting my family. My routine has been a bit disrupted, but today I found a really good gym that my sister recommended. It was actually really nice to train in unfamiliar surroundings. I was one of two people using the free weights area, which was great. Lots of nice old steel plates.. none of this fancy new rubber coated stuff Squat 5 x 5 x 205 lb / 93 kgBarbell clean & overhead press 5 x 5 x 88 lb / 40 kgDeadlift 1 x 5 x 135 lb / 61 kgOne arm dumbbell clean & press 3 x 5 x 45 lb / 20 kgPull up 3 x failure Edited October 14, 2008 by sosso Link to comment Share on other sites More sharing options...
sosso Posted October 3, 2008 Author Share Posted October 3, 2008 (edited) Squats 5 x 5 x 95 kg / 209.5 lbSeated DB press 5 x 5 x 22.5 kg / 49.5 lb (I swear these were heavier than the 24 kg dumbbells I normally use!)One arm DB rows 5 x 5 x 35 kg / 77 lb (same story here.. felt heavier than the 36 kg dumbbell I've used before!)Dips 3 x 10Cable crossover 3 x 10 x 60 kg / 132 lb Edited October 14, 2008 by sosso Link to comment Share on other sites More sharing options...
sosso Posted October 10, 2008 Author Share Posted October 10, 2008 (edited) After about a week without weight training due to not having access to a gym on my holiday, I got back into it tonight. It hasn't been an exercise-free week though. I've been doing some body weight training and swimming, which has been nice. Tonight 10/10/08 Squat 5 x 5 x 205 lb / 93kgBarbell Clean & Overhead Press 5 x 5 x 88 lb / 40 kgDeadlift 1 x 5 x 135 lb / 61 kgWide Grip Lat Pulldown 3 x 5 x 135 lb / 61 kg Pullup 2 x 5 Edited October 14, 2008 by sosso Link to comment Share on other sites More sharing options...
sosso Posted October 10, 2008 Author Share Posted October 10, 2008 7 weeks and 5 days until I see my girlfriend for the first time since May 15... not that I'm counting or anything I'm going for it! Lots of hard work and no excuses, no skipping days.. and LOTS of FOOD. I also have 3 assignments due in about a month, but I'll get those out of the way soon! Most classes are over now and it's just a matter of finishing work and handing it in. Pretty happy with the progress so far. My weight has gone up by 10 kg / 22 lb since January and fat has dropped noticeably. I've noticed the most growth in my chest, back, shoulders and legs. Link to comment Share on other sites More sharing options...
sosso Posted October 12, 2008 Author Share Posted October 12, 2008 (edited) Deep Squat 5 x 5 x 60kg / 132 lb SupersetDumbbell bench press 5 x 5 x 24kg / 53 lbOne arm dumbbell row 5 x 5 x 34kg / 75 lb (6 reps with left arm each set, 5 with right... left side needs to catch up a bit) Seated dumbbell press (on flat bench) 2 x 5 x 16 kg / 35 lb Dips 3 x 10 Seated row 3 x 5 x 68 kg / 150 lb Edited October 14, 2008 by sosso Link to comment Share on other sites More sharing options...
sosso Posted October 14, 2008 Author Share Posted October 14, 2008 (edited) 14/10/08 Squat Warm up 3 x 5 x 60 kg / 132 lb5 x 5 x 80 kg / 176 lb Barbell Clean & Overhead Press3 x 5 x 40 kg / 88 lb Powercleans5 x 3 x 50 kg / 110 lb Seated Dumbbell Press5 x 5 x 22 kg / 48.5 lb Wide Grip Pull-ups3 x 3 Chin-ups3 x 5 Edited November 21, 2008 by sosso Link to comment Share on other sites More sharing options...
sydneyvegan Posted October 14, 2008 Share Posted October 14, 2008 Pretty happy with the progress so far. My weight has gone up by 10 kg / 22 lb since January and fat has dropped noticeably. I've noticed the most growth in my chest, back, shoulders and legs. Nice Work SamA good Clean bulk adding nothing but muscle Link to comment Share on other sites More sharing options...
sosso Posted October 14, 2008 Author Share Posted October 14, 2008 Thanks Chris! I haven't written about food in a while, so here's what I've had today: BreakfastOats with banana and rice milkWaterVitamin supplements - Iron, Zinc, Glucosamine, B12 Mid-morningApricot Leda barWaterOne Orange LunchBean Burrito (beans, tomatoes, carrots, celery, spices)Water Post WorkoutShake with rice milk & chocolate flavoured rice proteinHandful of datesWater SnackWalnuts and Brazil nutsWaterBananaApple juice DinnerFried rice - brown rice, carrots, celery, capsicum, mushrooms, soy sauceWaterBanana I also snack on dates and mixed unsalted nuts whenever I'm hungry throughout the day. Link to comment Share on other sites More sharing options...
sosso Posted October 15, 2008 Author Share Posted October 15, 2008 HEY YOU! http://img.photobucket.com/albums/v52/essjayyell/Photo39-1.jpg Do you like VEINS? http://img.photobucket.com/albums/v52/essjayyell/Photo41.jpg http://img.photobucket.com/albums/v52/essjayyell/Photo38-2.jpg http://img.photobucket.com/albums/v52/essjayyell/Photo45-1.jpg Link to comment Share on other sites More sharing options...
sosso Posted October 15, 2008 Author Share Posted October 15, 2008 (edited) Sometimes I feel like I complicate things too much, so I'm going to try to keep it very simple by doing the Rippetoe's [edit] Wichita Falls Novice Program. I'm going to drop the weights a bit, especially squats, because I've realised I haven't been going deep enough. Day 1Squat 3x5Bench press/press 3x5 (alternating each week)Chin-ups: 3 sets to failure or add weight if completing more than 15 reps Rest one day Day 2Squat 3x5Press/bench press 3x5 (alternating each week)Deadlift 1x5/Powerclean 5x3 (alternating each week) Rest one day Day 3Squat 3x5Bench press/press 3x5 (alternating each week)Pull-ups: 3 sets to failure or add weight if completing more than 15 reps Edited November 21, 2008 by sosso Link to comment Share on other sites More sharing options...
sosso Posted October 16, 2008 Author Share Posted October 16, 2008 I started with the "Day 2" routine today because Tuesday's workout was similar to "Day 1" Squat1 x 5 x 60 kg / 132 lb1 x 5 x 65 kg / 143 lb3 x 5 x 70 kg / 154 lb Dumbbell Bench Press2 x 5 x 22 kg / 48.5 lb 3 x 5 x 24 kg / 53 lb Deadlift1 x 5 x 50 kg / 110 lb1 x 5 x 60 kg / 132 lb All felt pretty easy but I'm just going to progress steadily, aiming to add at least 5kg to deadlifts, 5 kg to squats and 2.5 - 5 kg to all presses each workout and focus on good form. Link to comment Share on other sites More sharing options...
sosso Posted October 18, 2008 Author Share Posted October 18, 2008 Squat 1 x 5 x 60 kg / 132 lb1 x 5 x 70 kg / 154 lb3 x 5 x 75 kg / 165 lg Overhead Press3 x 5 x 40 kg / 88 lb Pull-up3 x 5 Wide grip1 x 3 Close grip to finish Link to comment Share on other sites More sharing options...
sosso Posted October 20, 2008 Author Share Posted October 20, 2008 Full Squat1 x 10 x 60 kg / 132 lb1 x 5 x 60 kg / 132 lb3 x 5 x 80 kg / 176 lb Squats felt really good. My form is so much better and I'm finding it much easier to add weight each workout. Dumbbell Bench Press1 x 10 x 20 kg / 44 lb2 x 5 x 24 kg / 53 lb3 x 5 x 26 kg / 57 lb These felt pretty good. I think I'll need to keep using the 26 kg DB's for a couple more workouts.. they weren't exactly easy and I feel that going up to 28 kg right away would be too much. Pull-up3 x 5 Link to comment Share on other sites More sharing options...
LocalBrada Posted October 20, 2008 Share Posted October 20, 2008 Your workouts are looking good and consistent. Consistency is the key, keep at it. Link to comment Share on other sites More sharing options...
sosso Posted October 21, 2008 Author Share Posted October 21, 2008 Thanks, I sure will! This Rippetoe's routine is really good and his videos have been a big help, especially this one http://www.youtube.com/watch?v=yha2XAc2qu8 Link to comment Share on other sites More sharing options...
sosso Posted October 22, 2008 Author Share Posted October 22, 2008 Squat2 x 5 x 60 kg / 132 lb3 x 5 x 85 kg / 187 lb Clean5 x 3 x 40 kg / 88 lb Press3 x 5 x 35 kg / 77 lb My left shoulder/lat has been a bit sore so I dropped the weight on the press. I don't really know why it's getting sore.. unless I'm moving it slightly different to my right side because it's weaker Link to comment Share on other sites More sharing options...
sosso Posted October 23, 2008 Author Share Posted October 23, 2008 Food today BreakfastOats, banana & rice milkA handful of datesWaterVitamins SnackPeanut butter on whole grain breadAn appleWater LunchHuge bowl of quinoa, chick peas, tomatoes & hommusWaterAn orange SnackTwo burritos with lentils & spinachWater DinnerBig plate of mixed beans, carrots, tomatoes & pastaWater Link to comment Share on other sites More sharing options...
sosso Posted October 24, 2008 Author Share Posted October 24, 2008 Squat1 x 5 x 60 kg / 132 lb1 x 5 x 70 kg / 154 lb3 x 5 x 85 kg / 187 lb I did one set of 5 x 90 kg / 198.5 lb but by then my legs were tired and sore Dumbbell Bench Press1 x 8 x 20 kg / 44 lb3 x 5 x 26 kg / 57 lb Left side is noticeably weaker than right.. Dumbbell Rows5 x 5 x 36 kg / 79 lb Pull-ups3 x Failure Link to comment Share on other sites More sharing options...
sosso Posted October 26, 2008 Author Share Posted October 26, 2008 Squat1 x 5 x 60 kg / 132 lb1 x 5 x 70 kg / 154 lb3 x 5 x 85 kg / 187 lb - Pretty easy.. 90 kg next time Press *1 x 5 x 20 kg (empty bar) / 44 lb1 x 5 x 30 kg / 66 lb3 x 5 x 40 kg / 88 lb Pull-up1 x 6 3 x 5 Chin-up1 x 5 Leg presses with my left leg2 x 10 x 80 kg Leg Press2 x 5 x 200 kg / 440 lb *When I say press I mean press (standing overhead).. not bench press! Link to comment Share on other sites More sharing options...
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