Vegan Bodybuilding & Fitness

Wow. Adena gets strong indeed! Keep up the awesome work!!

Awww, thanks!

Overhead Press Day

SOHP:

was supposed to go like this:

1x5x50
1x3x55
1x1+x60

But on the last set, I was able to do three reps of 60! That is a huge improvement. This lift is very difficult for me. Hopefully pushing it on that last set will help me increase my 1RM.

One-Arm Dumbbell Press

2x10x20
1x8x20 (for my right arm)

3x8x20 (for my left arm)

Assisted Pull-Ups:

3x10

Assisted Chin-Ups:

3x8 ish...

Bent Over Rows:

2x10x65
1x8x65

This week I've been trying to do assistance lifts that will actually assist me in the key lift for today. So far my Bench and Overhead Press Days have been a little haphazard. I feel pretty focused right about now.

Deadlift Day

Deadlifts:

1x5x140
1x3x160
1x2x180

The last set you are supposed to do one rep and more if you feel like you can. I had to readjust my grip on my weenie left hand between, but I say it still counts.

Good Mornings:

1x10x95
4x10x105

Hanging Leg Raises:

5x20

Various Planks

I have to say, on paper my training looks pretty good. I mean, my 1RM is 185 and I was able to lift 180 twice. But something just feels off about my deadlift form. I think my butt is still kind of in the air. But if I squat down to the bar all the way, my hands touch the floor. That doesn't seem quite right. I used to pump these out without all the thinking, but now I'm rethinking my form and it's not helping....

Have you seen this video? Very simple, and that's all I do for deadlift setup. Maybe once you figure it out, you'll be able to bump your 1RM up even more.

Btw, that is a lot of hanging leg raises! I tried those once and couldn't even do one with proper form.

_________________
training//log

Yes, that's exactly what I do. I think. The other day when I was trying for 185, I had a competitive powerlifter helping me with my form. That's pretty much what he had me do, although it seemed like he squatted lower than I did to get down to the bar. Maybe he just made me overthink it. If I had video on my camera, I would have more people critique my form.

Bench Press Day

Bench Press:

1x5x70
1x3x80
1x3x90

On the last set you're supposed to do 1 rep and more if you can. I was pretty excited about pumping out three!

Dumbbell Chest Press:

3x12x50 (25 lb dumbbells)

Push-Ups:

3x10

Dips:

1x10
1x8
1x4

After I finished my training, I found my powerlifting buddy Wes to ask him what his top five assistance lifts were for bench press. Not one of them was on my list for today! He showed me how to do a J & Press, which he says is definitely the best. I'll try it out next week.

Squat Day

Squats:

1x5x125
1x3x140
1x1x160

Oh man, I really struggled with that last set. But I got it!

Box Squats:

3x12x105

Lunges with a 25 lb plate overhead (this really got me sweating)

Leg Press:

3x12x260

Leg Curls: 3x12x50

For my ab work, I did V-Ups and No Momentum Sit-Ups.

Way to go!

_________________
vegan for the win!

DELOAD WEEK

Standing Overhead Press Day

Overhead Press:

3x5x45

Bent Over Rows:

3x12x55

One-Arm Dumbbell Press:

3x10x20 (right hand)
3x8x20 (left hand)

Chin-Ups:

3x3xBW

Assisted Pull-Ups:

3x8

Deadlift Day

Deadlifts:

1x5x75
1x5x95
1x5x115

Good Mornings:

5x12x95

Hanging Leg Raises:

5x20

Various Planks held for a minute each; the ones where you balance on your forearms and toes, the ones where you turn over and balance on your butt, and side planks.

Bench Press Day

Bench Press:

1x5x45
1x5x55
1x5x65

J & Press:

3x10x45

Dumbbell Chest Press:

3x12x20lb dumbbells

Dips:

1x10
1x8
1x4

Push-ups:

3x10

Squat Day

Squats:

1x5x70
1x5x85
1x100

Box Squats:

3x12x105

Lunges with 10lb plate overhead

Leg Press:

3x12x260

Leg Curls:

1x12x50

I wasn't quite situated right in the leg curl machine and thought I pulled my hamstring, but it ended up fine since I didn't push it after that point. I was a little nervous, though.

V-Ups:

1x20
2x10

No-Momentum Sit-Ups:

3x30

Week of 3/16/2010-3/20/2010

Standing Overhead Press Day

SOHP:

1x5x45
1x5x55
1x5x60

Bent Over Rows:

3x10x65

One-Arm Dumbell Press:

1x6x25 for each arm, or something like that...all the 20 lb dumbells were missing!

Assisted Pull-ups and Chin-ups

Deadlift Day

Deadlift:

1x5x130
1x5x145
1x5x160

Good Mornings:

5x12x105

Hanging Leg Raises:

3x10 ish

This time I did them the hard way, by hanging from a pull-up bar rather than by resting my forearms like usual. I was trying to work on my grip. It honestly didn't work my abs much since my grip in my left hand kept slipping.

Various Planks

Plate pinches

Bench Press Day 1RM! Yikes!

Bench:

1x3x65
1x3x85
1x3x95
1x1x105

J&Press:

3x10x65

Dumbell Chest Press:

3x12x50 ... 2 25lb dumbells

Dips:

1x9
1x6
1x4

Push-Ups:

2x10
1x9

Squat Day

Squats:

1x5x110
1x5x125
1x5x140

Box Squats:

3x12x95

Lunges with a 25lb plate overhead

Leg Press:

3x12x260

Leg Curl:

3x10x50

V-Ups and No Momentum Sit-Ups

Plate Choppers for my abs...I think this exercise really doesn't do enough for my abs so I might scrap it.


I did HIIT in the gym on Monday before my lifting week started, and then I tried it outside on the bike trails on Sunday. That killed me! It was pretty fun, though. I could only do six minutes worth of 30 second intervals, but I was going up and down some pretty intense hills.

3/23/10-3/24/10

Standing Overhead Press Day

SOHP:

1x3x50
1x3x55
1x2x65

BOR:

2x12x65
1x10x65

One Arm DB Press:

3x12x20 (right arm)
2x8x20 (left arm)
1x6x20 (left arm)

Assisted Pull-Ups & Chin-Ups

Deadlift Day

Deadlift:

1x3x135
1x3x155
1x3x175

Good Mornings:

5x12x105

Hanging Leg Raises

3x10 hanging from my hands on a pull-up bar
3x20 with my forearms resting

Various Planks

Plate pinches for each hand

Tonight is Bench Day, and tomorrow I'm going to find out my 1RM in squat.

Bench Day

Bench Press:

1x3x75
1x3x85
1x3x95

J & Press:

1x12x45
1x12x65
1x10x65
1x8x65

(I'm still learning proper form for this. It's kind of a weird lift. Aaaaand...my boobs get in the way.)

DB Press:

2x12x25lb dumbbells
1x10x25lb dumbbells

Dips:

1x8xBW
1x6xBW
1x4xBW

Push-Ups:

2x10
1x9

Squat Day

Squats:

1x3x135
1x3x155

One attempt at 165. I did not go all the way to parallel out of some kind of irrational fear, so I didn't count it. Then I waited about three minutes and attempted 165 again. I went slightly below parallel, and could not go all the way up. Since I lifted 160 from below parallel a couple weeks ago, I'm considering 160 my 1RM for now. I still think it's really weird I couldn't lift 165, but I hadn't eaten much that day. I'm kicking myself for not just grabbing some food before heading to the gym. Oh, well.

Box Squats:

3x12x105

Lunges with 25 lb plate held overhead (Those always get me some weird looks, ha.)

Leg Press:

3x15x260

Leg Curl:

1x12x50
3x10x65

Awesome as always!

_________________
vegan for the win!

Awwww, thanks!

Week of 3/30

SOHP Day

SOHP:

1x5x50
1x3x55
1x3x65

BOR:

1x15x65
1x12x65
1x10x65

One Arm DB Press:

3 sets with 20lb dumbells for each arm

Assisted Pull-Ups and Chin-Ups

Deadlift Day

Deadlifts:

1x5x145
1x3x165
1x2x185

My left hand kept slipping on the last set. I pretty much dropped the weight once I got to the top, then repositioned my grip, got the weight all the way up, and my left hand slipped again. I really need chalk. And more grip work.

Good Mornings:

3x12x105

Fireman's Walk with 50lb dumbells

Hanging Leg Raises with my arms fully extended above me (in the hopes that this will help my grip somewhat)

Plate pinches

Various planks