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Parker's Lifting Blog


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I've been lifting for several years now, but I peaked a couple years ago and never did anything about it until now.

 

Now's the time to take it to the next level.

 

I'll be posting my eating log as well as my training log here.

 

My workouts are composed partially from my own knowledge, gleamed from experience, and partially from stealing innovative sessions out of all of y'alls training logs.

 

I'll be checking in here constantly, and I invite constructive criticism, as I'll be incorporating your suggestions into my routines immediately.

 

I'm currently 6'0 and 150 pounds. My goal is to add between 10 to 20 pounds of muscle within the next 2 years, vegan style.

 

Thanks for checking my VBB blog out!

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back day at the gym. still kind of worn out and sore from snowboarding sunday. when i went to try and do pullups, i couldn't. my abs are too sore and doing pullups stretched them in a strange way. skipped that. the hyperextensions felt amazing.

 

lat pull downs

18 @ 70lb

10 @ 110lb

10 @ 110lb

8 @ 120lb

 

hyperextensions

18

18

18

15

 

cable rows

10 @ 110lb

10 @ 120lb

10 @ 120lb

10 @ 120lb

 

bent-over dumbbell rows

10 @ 60lbs ea hand

10 @ 60lbs ea hand

10 @ 60lbs ea hand

10 @ 60lbs ea hand

 

didn't have my roommate OR ipod with my tonight, so that's lame. also, what's up with people smelling like cigarettes in the gym?

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i'm going to sleep, but here's my eats for the day

 

730 am - 2 slices of peanut butter toast, 12oz H20

900 am - 1 cup oatmeal w/ 1/2 cup blueberries

1030 am - 1/2 cup sunflower seeds, 12oz H20

12 noon - Whole Foods Black Bean Soup + baguette, 12oz H20

2 pm - 1/2 pound grapes, 12oz H20

5pm - 1/2 cup brown rice + leftover chickpea curry (w/ spinach & tomatoes)

730 pm - GYM

830 pm - post workout smoothie (strawberries, blueberries, mango, 1 heaping scoop rice protein, 1 heaping scoop hemp protein, soymilk)

930 pm - entire bunch of asparagus + one head of broccoli + 3 carrots, 16oz H20

 

need to work on getting more calories in. ain't that the challenge.

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yesterday (wednesday 3/16/10) was a bad day. had a raging headache by noon, and definitely was not feeling up to getting into the gym. i still ate alright, not enough, but alright.

 

8 am- 1 1/4 oatmeal, 12oz H20

9 am- 1 cup sunflower seeds

1030am - odwalla fruit smoothie, bag 'o chips

12 noon - 2 chipotle tofu tamales (400 cal)

2 pm - 2 chipotle tofu tamales (400 cal)

NAP

630 pm - bowl of leftover green bean casserole

730 pm - 2 cups spinach, 1 avocado, 3 carrots

 

no gym today (3/16/10)

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today (thursday, 3/18/10) was much better. got a lot of food in (still working my way up to the intake i want) and got a lot done in the gym. no headache, no excuses. i'm trying to track calories. it's tough. i'll get better at it with time, i'm sure.

 

730 am - 1 1/2 cups granola w/ raisins + soymilk, coffee

830 am - odwalla bar (200 cal), 12 oz H20

1030 am - 1 1/2 cups trail mix (300 cal), 12 oz H20

1230 pm - white bean & roasted garlic soup, baguette

2 pm - hummus & red pepper wrap (200 cal)

5 pm - 1/2 large yam + can of hominy (~400 cal)

630 pm - GYM

815 pm - smoothie: 1 cup mangoes, 1 cup blueberries, 1 banana, 2 cups soymilk,

1 heaping scoop of: rice protein, hemp protein, Vega

945 pm - 2 cup spinach, 1 avocado, 1 carrot, 1 1/2 cups of broccoli

1030 pm - 1/2 cup quinoa, cooked

 

all of y'all who break 4000 cal per day are INSANE, brah. but i'll get there.

 

gym workout tonight consisted of chest, triceps, and a little biceps. flew solo again tonight, but remembered my iPod.

 

*ea delineates in each hand -- i use that alot

 

bench press

20 @ bar

10 @ 95

10 @ 135

9 @ 155

5 @ 165

5 @ 165

 

decline bench machine

6 @ 90ea

6 @ 90ea

6 @ 90ea

6 @ 90ea

 

pec deck machine

6 @ 150

7 @ 150

6 @ 175

7 @ 175

 

dips (i haven't done these in FOREVER they are way harder than i remember...)

5

5

5

5

 

overhead tricep extensions (1st time ever using free weights )

10 @ 35

10 @ 45

7 @ 65

5 @ 65 (ow! i need to lower the weight and focus on form next time.)

 

hammer curls

10ea @ 22.5ea

10ea @ 22.5ea

8ea @ 22.5ea

8ea @ 22.5ea

 

machine overhead tricep extensions

10 @ 100

10 @ 115

8 @ 115

 

took me about an hour. im going to sleep. late!

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the last week has been hectic; it's been difficult to balance work & eating enough to feel that going to the gym would be productive rather than counterproductive.

 

here's my log for tuesday, 3/23/10:

 

730 am - bowl o' grits (200 cal)

900 am - 1/2 cup oatmeal (160 cal)

1000 am - soy yogurt (160 cal)

12 noon - lentil & spinach soup + baguette (~200 cal)

2 vegan choc. chip cookies (~150 cal)

3 pm - 1 cup trail mix (560 cal)

5 pm - 2 carrots, 1 cup cauliflower, 2 cups broccoli, full bunch of asparagus (~200 cal)

7 pm - vega sport smoothie [1 cup blueberries, vega sport, soymilk] (~250 cal)

730 pm - GYM

9 pm - 2 cups cooked brown rice, 1 block sprouted tofu (650 cal)

SLEEP

 

~ total calories for the day: 2530

 

my gym routine on 3/23/10 was chest, tris, and bis again

 

bench press

25 @ bar

15 @ 95

7 @ 135

6 @ 155

5 @ 165

5 @ 175

 

dips

10, 9, 8, 6

 

pectoral fly machine

10 @ 80

8 @ 80

8 @ 100

6 @ 100

 

hammer curls

10ea @ 22.5 ea

9ea @ 22.5ea

6ea @ 22.5 ea

 

overhead ez curl bar tricep extensions

10 @ 35

10 @ 35

8 @ 55

8 @ 55

 

preacher curls

8 @ 65

8 @ 65

8 @ 65

8 @ 65

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Wednesday, 3/24/10

 

830 am - 3/4 cup oatmeal (240 cal)

930 am - lots o' coffee

10 am - package of peanuts (400 cal)

crinkle cut chips

12 noon - spinach and lentil soup (~200 cal)

2 pm - odwalla smoothie (320 cal)

5 pm spaghetti (630 cal)

 

total calories for the day = 1750

 

Ate terribly today, and was falling asleep on the couch, so ended up going to sleep early.

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Thursday, 3/25/10

 

9 am - oatmeal (140 cal)

945 am - soy yogurt (160 cal)

1015 am - odwalla smoothie (260 cal)

noon - lentil bolani (560 cal)

2 pm - 1/2 cup brazil nuts (450 cal)

6 pm - green smoothie [1 cup mangoes, 1 cup pineapple, 1 cup blueberries, 1 avocado, 1/2 cup spinach, 2 scoops vega,

soymilk] (~900 cal)

8 pm - GYM

930 pm - can of veggie chili (? let's just say about 300 cal)

 

total calories for the day = 2770

 

worked upper back and shoulders

 

lat pull down

12 @ 80

12 @ 100

9 @ 120

9 @ 120

 

rear delt machine

10 @ 40

10 @ 50

9 @ 50

6 @ 55

 

reverse grip lats

12 @ 80

10 @ 100

10 @ 110

8 @ 120

 

military press

10 @ 85

8 @ 105

8 @ 115

7 @ 115

 

cable row

12 @ 100

8 @ 120

6 @ 140

 

lateral raises

10 @ 12.5ea

6 @ 15ea

10 @ 12.5ea

10 @ 12.5ea

 

shrugs

10 @ 90

10 @ 90

10 @ 115

8 @ 115

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Friday 3/26/10

 

830 am - 1/2 cup oatmeal (160 cal)

10 am - 1 cup oatmeal (320 cal)

1130 am - 2 bananas, soy yogurt (200 cal)

1230 pm - 2 Amy's Kitchen pot pies (520 cal)

4 pm - 1 uncooked cup of lentils (600 cal)

630 pm - GYM

915 pm – a pizza [onions, spinach, carrots, pinenuts, “cheese”] (1300 cal)

 

total for the day: 3100 cal (woot! )

 

 

legs today!

 

squats

12 @ bar

8 @ 115

8 @ 135

8 @ 155

6 @ 165

 

lunges

8ea @ 30ea

6ea @ 30ea

6ea @ 27.5ea

6ea @ 27.5ea

6ea @ 27.5ea

6ea @ 27.5ea

 

hamstring leg curl

10 @ 45

10 @ 60

9 @ 60

9 @ 60

 

seated calf raises

35 @ 65

35 @ 65

35 @ 65

25 @ 65

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Saturday 3/27

 

830 am - vega smoothie (1 cup mangoes, 1 cup pineapple, 1 cup mixed berries, 1 banana, 1 cup soymilk, 2 scoops vega, H20)

(~300 cal)

900 am - 1230 pm - animal shelter (a whole bunch of coffee and water)

1 pm - 2 Bob's Red Mill buckwheat pancakes (400 cal)

2 hash brown patties (280 cal)

230 pm - GYM

4 pm - 3 cups spinach, can of kidney beans, 1 1/2 cup edamane, 1/2 cup brazil nuts

 

 

so my thinking has always been that I should load in on some carbs before the gym, and give them about an hour or so to digest a little. if anyone sees egregious error in my thinking, let me know!

 

chest, biceps

 

flat bench dumbbells

12 @ 40ea

11 @ 45ea

10 @ 50ea

6 @ 60ea

5 @ 70ea

6 @ 70ea

 

standing cable curls (biceps)

10 @ 30ea

10 @ 40ea

6 @ 50 ea

6 @ 50 ea

8 @ 40 ea

 

incline dumbbell press

10 @ 45ea

6 @ 55ea

6 @ 55ea

6 @ 55ea

 

close grip pullups

4, 10, 8, 6

 

dumbbell flyes

12 @ 20ea

10 @ 30ea

6 @ 30ea

Edited by messiers31st
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so my thinking has always been that I should load in on some carbs before the gym, and give them about an hour or so to digest a little. if anyone sees egregious error in my thinking, let me know!

 

Different things seem to work for different people. Some people like to workout on an empty stomach, some eat a little protein beforehand, etc. I usually eat an orange and a cliffs bar right before I head out the door. Not sure how well that works though, to be honest. It doesn't seem to have much bearing on my energy level.

 

Great log! Keep up the hard work!

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so my thinking has always been that I should load in on some carbs before the gym, and give them about an hour or so to digest a little. if anyone sees egregious error in my thinking, let me know!

 

Different things seem to work for different people. Some people like to workout on an empty stomach, some eat a little protein beforehand, etc. I usually eat an orange and a cliffs bar right before I head out the door. Not sure how well that works though, to be honest. It doesn't seem to have much bearing on my energy level.

Yeah, I on the other hand have a big bowl of oatmeal immediately before I leave for the gym. Not enough carbs or too much time between a meal and the gym and I have shit for energy.

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Tuesday 3/30/10

 

730 am - vega smoothie (1/2 cup mixed berries, 1 cup mangoes, 1 cup pineapple, 2 scoops Vega, 1 cup soymilk, 1 banana, little H20)

1030 am - 3/4 cup oatmeal

1 pm - MASSIVE salad -- mixed greens, arugula, olives, cucumbers, onions, 1 avocado, 1/2 tomato, carrots, peppers, sunflower seeds, plus some other stuff that i've forgotton. no dressing. don't dig on dressing, man.

630 pm - MASSIVE serving of homemade spring pea + asparagus risotto (SO F'ING GOOD)

8 pm - GYM

945 pm - 2 MASSIVE PB&J sandwiches, tablespoon of flaxseed oil, soymilk, water.

 

 

some days its just so hard to keep track of calories & even harder to get the proper amount in.

 

if i had to guess, today would be around 2000 calories. tops. i'm not cutting it for someone with my goals & metabolism. this is frustrating! can i just start chugging pounds of walnuts, peanuts, and almonds? those are highly calorific, right? argh.

 

gym tonight was chest, tris, and shoulders. rested sunday & monday.

 

warmed up for about 8 minutes on the bike, then headed for the bench, where despite my poor eating habits on both sunday and monday, i had the best day i've had in a long time, although it may not look good to y'all, it felt good.

 

bench press

20 @ bar

10 @ 135

6 @ 185

5 @ 185

4 @ 195

3 @ 200

 

seated dumbbell press

10 @ 30ea

10 @ 40ea

9 @ 40ea

8 @ 40 ea

 

cable crossovers

12 @ 50

8 @ 60

8 @ 60

5 @ 60

 

side lateral raise

10 @ 10ea

10 @ 10ea

10 @ 10ea

9 @ 10ea

 

rope pulldowns

12 @ 45

10 @ 60

10 @ 80

10 @ 90

7 @ 100

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Thursday 4/1

 

april fools!

 

730 am - granola

830 am - oatmeal

10 am - soy yogurt

1130 am - bananas

1230 pm - 2 slices pizza

1 wholefoods bar

kombucha

230 pm - brown rice

530 pm - quinoa

730 pm - vega/spinach smoothie

8 pm - GYM

1030 pm - cap of kidney beans

 

2450 cal today

 

a friend came over right after the gym and i couldn't find the time to eat something. i was upset with myself today, but whatcha gonna do.

 

gym was back but i started feeling weird towards the end and wasnt feeling hitting a couple more things

 

deadlifts

12 @ 95

10 @ 135

6 @ 185

6 @ 185

 

bent over db row

10 @ 65

10 @ 65

8 @ 65

 

wide grip row

10 @ 90

12 @ 110

8 @ 130

 

hammer curls

10ea @ 25ea

10ea @ 25ea

10ea @ 25ea

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Friday 4/2

 

730am - granola

930am - brazil nuts

1030am - soy yogurt

huge break in eating here because my coworkers' errands take precedence over my lunch hour

130pm - massive salad

530pm - pasta

630pm - GYM

800pm - 2 "bacon" + avocado sandwiches

 

total for today was about 3000 cal. lotsa H20 in there too!

 

gym was LEGS

 

squats

12 @ 115

10 @ 155

4 @ 185

4 @ 185

5 @ 185

 

hack squats

10 @ 90

8 @ 140

8 @ 140

8 @ 140

8 @ 140

 

hamstring curls

10 @ 75

8 @ 75

8 @ 75

8 @ 75

8 @ 75

 

seated calf raises

25 @ 90

25 @ 90

20 @ 90

20 @ 90

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Tuesday 4/6/10

 

food today was:

730 am - granola [420]

930 am - fruit cup (kiwi + cantaloupe + honeydew + strawberries + orange + grapes)

12 noon - spinach pocket pie and a chickpea masala wrap [900]

2 pm - brazil nuts [~400]

430 pm - entire bunch of green chard, steamed

7 pm - pasta [1000]

8 pm - vega sport smoothie [110]

9 pm - gym

1030 pm - salad (1 avocado, 1 cup spinach, 2 carrots, 1 1/2 cups broccoli, some olives)

 

total cal today was: ~3100 cal

 

drove out to my friends' gym tonight to meet up with a crew -- the timing between sets was poor, and the place was kinda awkward and crowded, but i did what i could.

 

gym tonight was chest & triceps:

 

bench press

20 @ bar

10 @ 135

4 @ 185

4 @ 185

4 @ 185

 

rope pulldowns

15 @ 40

8 @ 50

5 @ 50

 

pec fly machine

15 @ 90

10 @ 120

10 @ 135

6 @ 165

5 @ 165

 

dips

10, 10, 10, 7

 

close grip bench

10 @ 95

8 @ 105

9 @ 95

 

dumbbell press

8 @ 60ea

6 @ 60ea

4 @ 60ea

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  • 2 weeks later...

4/20/10 - Update

 

I went on vacation a week ago -- went to LA. Times were great, food was alright (decent calorific/nutritional intake), but I didn't get to the gym for SEVEN DAYS!

 

Lost a lot of progress. I'm disappointed in myself, and I'm sure all of you can relate to these setbacks, but I'm back in the gym for the past few days trying to get my numbers and my appetite back up.

 

I'll continue to post my nutrition + workout log as soon as I feel back up to par.

 

Keep rippin' it!

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  • 1 year later...

I'm back!

 

It's been over a year since I've utilized this website, and I'm ashamed.

 

I forgot how much I love the community here and how beneficial it is to keep track of what I'm doing. I've been hitting the gym regularly, as usual, but things have changed (for the better) since last time this year.

 

6'0, 170 lbs.

Bench (4rep) 205

Deadlift (4rep) 225

Squat (4rep) 205

 

Clearly my squats need work; I actually just worked with an olympic powerlifter yesterday -- he taught me front squats and critiqued my back squats. Also taught me proper form for Romanian Dead Lifts (RDLs), and today my hamstrings are torn up.

 

I've been incorporating a lot more cardio into my routine, and worrying less about MASS MASS MASS and more about balance, power, and progress. I think it's healthier, mentally and physically.

 

I hope you'll welcome me back, and I look forward to hearing your thoughts on my workout/daily food intake log.

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I'm back!

 

I forgot how much I love the community here and how beneficial it is to keep track of what I'm doing.

 

and worrying less about MASS MASS MASS and more about balance, power, and progress. :

 

Nice to have you back here. I'm with you on both of these points. Updates for me have not been regular anymore. I'd like get back here in the community though because it is very motivating

 

Also, for me right now, i'm not focusing on size. Basically I want to have muscles that will be more functional and then build on top of them. Flexibility is so darn important and balance too.

 

Looking forward to seeing your updates and glad you're making progress!

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