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 Post subject: Re: Ruhtroh's Training Journal!
PostPosted: Sat Oct 09, 2010 6:11 pm 
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Joined: Thu Aug 19, 2010 8:03 pm
Posts: 116
10/9/10

Squat: (3x5) at 170
OHP: (5x5) at 75
DL: (1x5) at 225, + a few singles at 225 to work on form
Chin-ups: 6, 4, 3 (New record for me... getting stronger!)
Reverse crunches

Squats were very, very tough. Barely finished the last rep of the third set. Not sure what's up. My form is better than it was a few weeks ago, though! I'm very close to body weight squats (I'd guess I'm at 175-180).
I think I've stopped rising my hips too quickly on the DL, but my back still rounds on the descent!
OHP felt great. I think I'm going to burst through the plateau I suffered at 80/85!


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 Post subject: Re: Ruhtroh's Training Journal!
PostPosted: Tue Oct 12, 2010 9:48 pm 
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10/12/10

Squat: 170 (5,5,3,0,0) Grr! I'm going to eat like crazy and try again on Thursday. If I fail, I will deload.
Bench press: Shoulder hurt during warm-up in spot it hurt a few weeks ago, so decided to not do this. Again, Grr!
Inverted Rows: Not bad at all
Dips: Same as always
Prone Bridges: 3x30 seconds

I need to force myself to eat 50% more. I'm tired of not progressing.


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 Post subject: Re: Ruhtroh's Training Journal!
PostPosted: Wed Oct 13, 2010 2:32 am 
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Elephant
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Location: Scotland
What numbers you hitting on inverted rows? I recommend switching to barbell rows as soon as you get close to 15 in the first set. It works the complete opposite muscles from bench press so you don't get muscle imbalances. Chins/pullups can take a while to get going and getting an extra rep every so often in inverted rows isn't going to hit your upper back that hard. Balancing it out can be important in avoiding injury.

I don't know if close grip bench will be any easier on your shoulder while it's recovering but worth a shot. Just be careful with it though.

Don't be discouraged by squats, when you hit your first stall you can't expect to hit a 5x5 max every 2nd day. The best thing you can do outside of workout is stop stressing and ensure a caloric excess. If you don't make it (and your attempts are getting worse), try a hard deload of 20%. It'll give your muscles a much needed chance to recover and give you a good run at it again. If you make 3x5 again you could consider sticking with it and increase the weight with 3x5 instead. Or if you give it your best attempt at 170 so far, just try a soft deload of 10% and try working your way back up to it.

When you start hitting heavy weights adding 2.5kg-5kg on other lifts and 7.5kg on squats a week is unrealistic. If you're patient and give your muscles a rest with deloads when you're supposed to, you might make a PB every 2 or 3 weeks and should be happy with that.


Oh btw I recommend weighted prone bridges. 3x30s is way too easy unweighted. It'll have some carryover to your press/deads/squats. Stick a plate on your lower back

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 Post subject: Re: Ruhtroh's Training Journal!
PostPosted: Fri Oct 15, 2010 1:07 am 
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Joined: Thu Aug 19, 2010 8:03 pm
Posts: 116
10/14/10

Squats: (3x5) 170
OHP: (5,5,5,5,4) 80
DL: (3x5) 225 Form is getting there
Chin-ups: Baaaad today haha
Prone bridges with 25 pound weight on my lower back. Thanks, Chewy. Made it much harder.

I'm going to progress to 175 for 3x5 next time. Next time I deload, I will switch to 5x5.
I will be home this weekend, so I should get great food, rest, and relaxation.


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 Post subject: Re: Ruhtroh's Training Journal!
PostPosted: Sat Oct 16, 2010 6:02 pm 
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Posts: 116
10/16/10

I'm at home. No squat rack at the gym here, so I used two leg machines. Bad, I know! But better than nothing! I worked my calves a bit as well.
Bench press: (5x5) 140
Inverted Rows: 9, 6, 4, some with feet flat at end of these sets.
Dips: 8, 5, 3
Prone bridges with 35 pound weight on my back. Ouch! That was good!

I'm THRILLED with my bench press! I had more in the tank when I finished!

So good to be home!


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 Post subject: Re: Ruhtroh's Training Journal!
PostPosted: Tue Oct 19, 2010 12:48 am 
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Rabbit

Joined: Thu Aug 19, 2010 8:03 pm
Posts: 116
10/18/10

Today was supposed to be a rest day, but I wanted to go to the gym with my friend, and I won't be able to lift tomorrow.

Again, no squat rack, so I did some leg presses.
OHP: (5,5,5,4,x) 80
DL: (1x5) 225
Pull-ups: 4,2, some decline
Reverse crunches and weighted prone bridges (+35 pounds)

I was quite sore today, hence the poor OHP performance compared to last time.
Still working on DL form... I'd love to add weight, but I want to be safe.

I have been eating so much here at home!

I currently weigh 176 pounds, according to my scale at home. I've gained 15 pounds since starting working out on 8/2/10.
I was hoping to post some progress photos, but I'm not yet comfortable enough with my almost-nekkid self to post the pics!
Talk to you again on Wednesday!


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 Post subject: Re: Ruhtroh's Training Journal!
PostPosted: Tue Oct 19, 2010 3:15 am 
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Elephant
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Location: Scotland
I struggled with the weight you were on with OHP for a long while (round about the time I started undereating). One of my friends had a little bit of success with microloading (adding extra collars to do increments between 2.5kg/5lbs) - unfortunately due to injury we couldn't get a proper experiment of anything longer than a couple of weeks. If you keep eating big like you are you should hit it soon.

How are the deadlifts you been taking videos/watching them back?

15lb gain is good man, how much body fat have you added visibly?

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 Post subject: Re: Ruhtroh's Training Journal!
PostPosted: Wed Oct 20, 2010 1:16 am 
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Joined: Thu Aug 19, 2010 8:03 pm
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I was going to microload with the collars next time. Thanks for the tip!

I've certainly added some body fat, sadly. I have no % BF estimates. But I've added muscle as well, so I am content. My quads are MUCH bigger than they used to be, as are my triceps. I have no idea how I could eat cleaner. Less sugar, perhaps, but I'm desperate for the calories.
I'm not gaining weight anywhere near as cleanly as you did, from what I can see in your pics. Those are inspirational!

Deadlift form is much better now. I had a trainer at my gym look at my form. Looked good, he said, but I need to work on the descent. I am eager to add weight, but I'll wait until everything is sorted out.

Back to squats on Thursday. I am dreading them! hehe


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 Post subject: Re: Ruhtroh's Training Journal!
PostPosted: Wed Oct 20, 2010 3:37 am 
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Elephant
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Location: Scotland
Haha, I didn't add the pictures from my first bulk at 173.6lbs. Got real heavy man just a slob of fat. Made great strength gains, and muscle gains underneath it though. Was worth it when I cut, unfortunately the cut went on for too long and I missed out on about half a year of gains.

Keep it up as long as you can, cutting fat is easy when it comes. But to keep making gains you need to EAT =D

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 Post subject: Re: Ruhtroh's Training Journal!
PostPosted: Wed Oct 20, 2010 3:26 pm 
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Haha... I'll keep eating!
Actually, I forgot to mention that I gained most of that weight in my three weeks at home. I've gained about 4 pounds since coming to college around the start of September.


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 Post subject: Re: Ruhtroh's Training Journal!
PostPosted: Fri Oct 22, 2010 1:30 am 
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Rabbit

Joined: Thu Aug 19, 2010 8:03 pm
Posts: 116
10/21/10

Squat: (3x5) 175
Bench press: (3x5) 145
Inverted rows: 10,6,6 (and a few feet flat)
Dips: 7,5,4
Reverse crunches: 3x12

I think I'm going to deload to 150 on the squat and try to build back up at 5x5. I almost failed the last rep at 175. Not sure why I'm not building muscle better.
Bench press was only 3 sets. Will try again the workout after next.


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 Post subject: Re: Ruhtroh's Training Journal!
PostPosted: Sat Oct 23, 2010 7:12 pm 
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Joined: Thu Aug 19, 2010 8:03 pm
Posts: 116
10/23/10

Squat: (5x5) 150, (1x1) 185
OHP: (5x5) 80
DL: (1x5) 225, (1x5) 245, (1x1) 275
Chin-ups: 4,2,1, some decline
Prone Bridge with 25 pound plate on me (only 1 set... the DLs wiped me out!)

I deloaded my squat. It's nice to get a break. The single at 185 was to prove to myself that I can squat more than my body weight - it's a great feeling.
DL seemed pretty good. I think I've solved the rounding back problem. I had to do the single at 275... I love DLs so much.
Bam! OHP press at 80! I turned away from the mirror, which helped me bang out those final reps. I'll microload with collars next time.

Finally did some shopping of my own so I don't have to rely on cafeteria food. Peanut butter, jelly time!x5


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 Post subject: Re: Ruhtroh's Training Journal!
PostPosted: Mon Oct 25, 2010 6:55 pm 
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Rabbit

Joined: Thu Aug 19, 2010 8:03 pm
Posts: 116
10/25/10

Squat: (5x5) 155
Bench press: (5,5,4) 145
Inverted rows: 10 (PR), 6, 5 (+some with feet flat)
Dips: 6,5
Reverse crunches: (3x12)

Squat form feels much better. I'm feeling it way more in the glutes now.
Dang! I should deload on the bench. I *might* have been able to do 5x5 if I'd taken longer rests.
Only two sets of dips... my rep totals were going down, so I thought I'd give myself a bit of a break. (Of course, I've been gaining weight.)

Played tennis yesterday. Great fun!


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 Post subject: Re: Ruhtroh's Training Journal!
PostPosted: Fri Oct 29, 2010 12:12 pm 
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Rabbit

Joined: Thu Aug 19, 2010 8:03 pm
Posts: 116
10/28/10

Squat: (5x5) 160
OHP: (3x5) 80+ (microloaded with extra locks)
DL: (225x3), (5x255), (1x300), (1x275)
Chin-ups: 4, 3, 2
Prone bridges: 2 sets of +25 pounds

I didn't sleep or eat well for the past few days (been a bit down), so it wasn't the best workout ever.


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 Post subject: Re: Ruhtroh's Training Journal!
PostPosted: Fri Oct 29, 2010 12:28 pm 
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Elephant
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Joined: Thu Apr 09, 2009 8:53 am
Posts: 1481
Location: Scotland
Nice deadlift! How did it go up?

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