Vegan Bodybuilding & Fitness

11/01/10
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StrongLifts Workout B:

Squats 5x5 @ 87.5 kg. Failed 4th rep, 1st set. Dropped down to 65lbs/side for some practice.
Overhead Press 5x5 @ 40kg. Failed during 4th set.
Deadlifts 1x5: 93kg (205lbs).
Pullups: 3xF: 7/7/7 .. I'm making sure to do full, slow extensions now... as a result, I'm obviously getting less reps.
Abs: Incline revere crunches 3xF ... super-setted with incline situps.



11/07/10
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StrongLifts Workout A:

Squats 5x5 @ 87.5kg (failed)
Bench Press 5x5 @ 60kg. Failed 3rd rep, 2nd set.
Inverted Rows 3xF, with feet up on a box: 6-8/set
Dips 3xF, 8/7/6
Abs: Incline reverse crunches 3xF ... super-setted with incline situps.



09/24/10
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StrongLifts Workout B:

Squats 5x5 @ 87.5 (failed)... Going to start backing it off next workout. My legs don't want to work.
Overhead Press 5x5 @ 40kg (failed)
Deadlifts 1x5: 95kg
Chins: 3xF: 8/8/8 ... slow, full extension.
Abs: A variety of situp stuff at home.

Overall, progress has been null (except in deadlifts). I'm weighing in at 157lbs, so I haven't really been gaining much. Also, the last few weeks I've only been getting two workouts in a week, and they've been somewhat rushed. I suspect this will only get worse as school gets more and more busy. I will, however, attempt to stay positive, and keep hammering away. It's tough lifting in the powerlifting room at my University when I'm the skinniest, weakest guy there by 30-50lbs weight, and by 100-200kg squat/bench/press/etc. haha. Oh well, I've gotta eat!

- Jordan

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My training log

You make me feel very, very fat. Haha!

Nice squats! Too bad you failed, though. You could switch to 3x5 and see if that helps. You are substantially over BW on them now.

It's good to be much stronger than when you started, huh?

You said it!

My mate's making great gains on stronglifts 2x a week - that isn't a problem. Do a hard deload 20%, start from 70kg and work back up. After you've deloaded 3x, switch to 3x5 and repeat. After you've had to deload 3x with that switch to 1x5. This will take a long time (each deload involves 3 consecutive fails, and then the workouts to build back up to where you were. when you're talking about this 6 times in total it takes a long time to get to 1x5).

Just make sure you eat enough to gain weight or your strength gains will be static.

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My training log

Sorry it's been so long... school has been nuts this semester. But, I've still managed to get at least two of my workouts in a week, and instead of posting the last month's worth... I'll just post my two most recent ones. Note: I've deloaded squats down to 65 two weeks ago, and am working back up, with a particular focus on great form. So far, so good.



11/07/10
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StrongLifts Workout A:

Squats 5x5 @ 70 kg
Bench Press 5x5 @ 57.5 (had deloaded this too... on my way back up).
Inverted Rows 3xF, with feet up on a box: 8/9/8
Dips 3xF, 5/9/7
Abs: Incline reverse crunches 3xF ... super-setted with incline situps. *** Need a better ab workout... they haven't really built at all.

11/01/10
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StrongLifts Workout B:

[b]Squats 5x5 @ 72.5kg
Overhead Press 5x5 [/b]@ 40kg. Failed during fourth set... Have made very little progress on this exercise since I started.
Deadlifts 1x5: 107.5 kg (New record! My hands are still hurting from this one)
Pullups: 3xF: 7/7/7 .. I'm making sure to do full, slow extensions now... as a result, I'm obviously getting less reps. Also, my grip is a lot wider.
Abs: Missed.

Overall, it seems like I'm making very little progress. Though I'm consciously trying to eat all I can eat, I'm still hovering around 160lbs, and can't seem, for the life of me, to get over it. I literally don't have the appetite to eat any more than I am right now, so I'm at a loss for how I'm supposed to gain weight.


- Jordan

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My training log

Damn nice work man, next time you deload Squats I'd switch to 3x5 try and push the weight up a bit. Squat/bench looking good, deadlift's getting there. Nice working sets of pullups (I'd struggle to do 3x7 lol).

About time you switched the inverted rows for barbell rows! Need a weighted exercise for upper back/bi's.

I'd say you're making good progress. Even if it's 2.5kg a month that's still good!

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My training log

Thanks Chewy! I'll switch to barbell rows on Wednesday. What's a good starting weight? 5 kg/side?

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My training log

Although that will prob feel REALLY light, do it as a warmup, then just go up 5-10kg at a time accordingly till you find a decent work weight.

The big problem I find with barbell rows is I always pull them off the floor, and unless there's light bumper plates the bar's not gonna be at the correct height. If you don't have them it's usually 60kg (20kg each side) before the bar's at the right height. Try using pulling from a rack if the pins go low enough, or use a plate or 2 each side to prop the weight up.

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My training log

1/10/11
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StrongLifts Workout B:

Squats 5x5 @ 77.5kg (with good, deep form)
Overhead Press 5x5 @ 50kg (failed on the 4th set... why can I still not do this weight?!?!?)
Deadlifts 1x5: Missed, though I'm currently around 115-120kg.
Pullups: 3xF: 9/7/8

1/12/11
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StrongLifts Workout A:

Squats 5x5 @ 80 (only got to the 4th rep on the 3rd set, so deloaded to 70 and went for form).
Bench Press 5x5 @ 62.5kg (failed on the 4th rep of the 3rd set... this is a lot of weight for my weak chest).
Barbell rows 3xF @ 50kg ... 12/10/12
Dips 3xF, 7/7/7 ... thinking about switching to weighted soon to make it harder (not that they're very easy right now)
Abs: Incline reverse crunches 3xF ... super-setted with incline situps.
also, some hanging ab stuff. I need to figure out a more precise ab routine though.


I haven't updated in a long time, so here are my two most recent workouts.

Overall, I'm progressing VERY slowly. Unfortunately my school/research schedule is very busy, so I only get a chance to make it to the gym twice a week. But, with a little bit of patience and determination, I think I should be able to get back up to three a week in no time (with some clever shuffling of classes as well).

Also, I wanted to ask if anyone who reads this (i.e., Chewy) knows when it is appropriate to ditch the stronglifts routine: should I be at 1.5x my body weight by now? Am I progressing abnormally slow? To be honest, I'm getting fairly bored with this routine, which decreases my motivation to work hard at the gym. Specifically, squatted large amounts of weight seems to ruin the rest of my workout, as it fatigues me so much, and also lowers my self-esteem as I seem to continually get stuck on the same amount of weight (hovering around 80kg).
Further, I'm interested in developing more of a gymnast body; very toned, strong, and capable of supporting itself in a variety of positions. While I enjoy weightlifting, I'm wondering if I can adopt a sort of hybrid routine where I might do more bodyweight/gymnast things, while also doing weights (bench, squat, deadlifts, flys, curls, barbell rows, etc.)? Anyone have a good idea?

- Jordan

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My training log

If you're not really gaining weight then that's prob the reason stronglifts isn't working, however if you want to change things up I'd recommend testing your 1RMs and do Jim Wendler's 5/3/1 as you can do what you want for assistance really, and this could line up with your bodyweight stuff.

But I'll say it again. If you gain weight while consistently working out you'll make fast strength gains.

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My training log

Chewy,

I've definetely been gaining a bit. I'm currently at about 163 lbs, which is an all time high (was hovering around 160lbs for a month and a half). I'll continue eating, and continue lifting, as always. What exactly is Jim Wendlers? Can you link me to some info (either here or on facebook)? Thanks man!

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My training log

1/14/11
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StrongLifts Workout B:

Squats 5x5 @ 80kg (FINALLY GOT IT!)
Overhead Press 5x5 @ 45kg (dropped down since I failed on 50kg)
Deadlifts 1x5: 112.5kg (getting very tough.. still standard grip).
Chinups: 3xF: 9.5 (ha)/9/8
Abs: Only doing an intensive ab workout once a week now.

1/17/11
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StrongLifts Workout A:

Squats 5x5 @ none. Getting ready for the switch to 5/3/1, and looking forward to only squatting once a week.
Bench Press 5x5 @ 62.5kg (failed on 4th rep of 4th set. Had a spotter for the 5th set, got 3 by myself, slight assistance on last two reps).
Barbell rows 3xF @ 50kg ... 12/12/11
Dips 3xF, 7/7/7 ... thinking about switching to weighted soon to make it harder (not that they're very easy right now)
Abs: Hanging ab let downs (is that what they're called??) and three sets of incline situps with a 10kg medicine ball on my chest.


Mainly directed to Chewy: I think I'm ready to transition to 5/3/1. Based on what you see here (my two most recent workouts), what would you say my 1RMs are? I'd say my 4RM for bench is between 62.5-65kg; for squats between 80kg-85kg; for OP between 47.5-52.5; and for deadlift between 115-120kg. Suggestions?

I'm looking to start the first cycle on Wednesday, so if I don't hear anything back, I'll just go with the median of my predicted 4RMs and use that as my starting point for all calculations.


- Jordan

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My training log

Alright, here goes another attempt at getting bigger and stronger. I've just started Jim Wendler's 5/3/1, and I've stolen Chewy's template for posting... ha!

Jim Wendler's 5/3/1 (Cycle 1)
1RMs - Press=47.5 (assumed), Deadlift=120kg (assumed), Bench Press=65kg (assumed), Squat=90kg (assumed)

Week 1
Bodyweight=164lbs

Press day
January 20th

Overhead Press - 5@35, 5@41.25, 4@46.5 (failed on 5th rep... maybe my 1RM was a little off?)
Skullcrushers @ 45lbs (E-Z bar weighs 15lb, 15lbs/side). 8/8/9, supersetted with isolating tricep till failure after each set.
DB curls w/ 15lb (alternating hammer and straight curls... before slash is straight, after is hammer) 8/8, 8/8, then switched to 20lb DBs, 4/4.
Foream rope @ 15lbs: 3 sets till failure, alternating grips.



Squat Day
January 21st

Squat: 5@55kg, 5@62.5, 5@72.5 (forgot to push it on the last one, could have done more reps).

Front squat: 5@40kg, 5@ 45kg, 5@47.5kg (underestimated just how much these hurt your arms/shoulders, and how hard they are to balance properly).
Calf raises: 2 sets of 10@150lbs, 1 set of 10@175lbs
Hanging leg raise: 3 sets, doing as many reps as I could, as slowly as I could till my grip and/or stomach gave out.
Incline weighted situps: with 10kg plate on chest, 15 sit-ups. with 15kg plate on chest, 10/12.



Deadlift day
January 23rd


Deadlifts - 5@75kg, 5@87.5kg, 5@100kg (again, forgot to push it to maximum).

Barbell rows - 9/9/8 @50kg.
oblique raises: w/ 24kg kettle ball, 12/12 (each per side). w/ 36kg kettle ball, 7 (per side).
Wide pullups: 6/5/4 ( I SUCK at these).


Overall, it's going fairly good so far. My only issue is that my hip is really acting up; worse than ever in fact. It often hurts to walk, and it takes me twice as long to warm up for squats lately. Basically, it seems like everything I do is irritating my hip abductors and something else internal in my hip. I wish I knew what it was, so I could go about stretching it out or recovering from it. Ideas?

Also, I've been seeing a lot of the bigger/better guys at my powerlifting section of my university's gym spend an incredibly amount of time stretching with rollers before working out: should I be doing this too? How does one use the roller properly? Any advice?

Thanks!

- Jordan

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My training log