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 Post subject: Re: "Growing Larger" is really happening... My online journa
PostPosted: Mon Mar 28, 2011 8:32 pm 
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Rabbit
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Chest and Bicep Monday.

DB bench presses 5 sets 45(12reps) 50(10) 50(8) 40w/dropdowns 35w/DD's
Decline bench press. (5 sets including 2 drop down sets)
Incline bench press (4 sets incl. 2 drop downs)
Cable crossovers 30-30-25-25 then 2 drop downs from 20)
BB ez curl bicep curls 5 sets (with dropdowns) 60-60-50-40-30w/DD-30w/DD
alternating hammer curls 25-25-20-20-20 w/DD-17w/DD
Concentration curls on machine
40 minutes of brisk dog walk. (Oh and yes-I also remembered to bring the dog.)
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A few status pics from today after my workout...
The first is relaxed... (gotta keep working away at that middle!!!)
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 Post subject: Re: "Growing Larger" is really happening... My online journa
PostPosted: Tue Mar 29, 2011 8:31 pm 
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Pull ups. (wide grip-5 sets. Almost completeing my first full rep!)
T-bar rows 5 sets (incl. 2 drop down sets)105-120-120-105-70w/dds-70w/dd's
Dead lifts. W/ dumbells only. 35 for 3 sets
Upright cable rows, 4 sets (incl. 4 sets w/30 sec. rests between)
abs
hanging leg raises. (4 sets and 18 down reps per)
Front cable pulldowns (as a superset w/ below) 6 sets
behind the neck pulldowns 6 sets (70-70-55-55-55dd-40dd)
Calf raises-3 sets. (part of my 2x plan to enahnce a few muscle groups)
3 sets of different ab crunches. 60 sec./45 sec./45 sec.

I was still a little sore from chest and bicep monday... But feels good knowing I'm staying with the plan.
Starting to mix things up a bit.


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 Post subject: Re: "Growing Larger" is really happening... My online journa
PostPosted: Wed Mar 30, 2011 5:42 pm 
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kool pix

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 Post subject: Re: "Growing Larger" is really happening... My online journa
PostPosted: Thu Mar 31, 2011 6:11 pm 
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Rabbit
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Thanks MarySella... And that $20 is in the mail to you for saying that!! :)

Ahhh... Another Thursday of Triceps and Shoulders.
I am trying to do these from home once a week to give me a little less drive time
and a little more time around my awesome dog.

Dips-6 sets with dropdowns. Between the washer and dryer.
DB lateral raises
DB front raises
Seated military presses
Overhead DB presses
Bent over raises
skull crushers
laying down DB kickbacks. (harder than it sounds)
Behind the head t-cep extns
DB floor presses

DONE! Also includes a 40 minutes fast paced walk with one happy dog.
Another 10 grams of protien to consume before this evening.
Later all!
GL


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 Post subject: Re: "Growing Larger" is really happening... My online journa
PostPosted: Thu Apr 28, 2011 11:14 pm 
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Rabbit
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WOW-It's been 27 days since I updated my journal.. Yikes!
Been busy traveling to best friends in Philly and sitting on planes for cross country flights.
Kinda fun though because this was a solo trip and wanted to stay true to my plant based diet as well as maintaining workouts.
My friends were super cool and lucky me there was a Trader Joe's nearby AND within walking distance.
There was no issues at all and my collection of Cliff Bars made the "in-between" meals a snap.

Sorta nice too not having to stand in line for some terrible airport food. (Going back to non-stop flights a must)
Funny but I forgot I packed a soy yogurt in my carry on luggage... Lucky me the screeners at PHL let it go thru!
Back on my routines at the gym and despite a little hand injury at work, on track.
I am soooooo close to complete a full rep on the wide bar pull up.
OK-More soon!


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 Post subject: Re: "Growing Larger" is really happening... My online journa
PostPosted: Sat May 28, 2011 1:58 pm 
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Rabbit
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Posts: 80
Been busy insane!! But workouts are coming along great.
Now eating at "SEED" in Venice Beach. More info soon!

Been traveling thru southern California. Great vegan places. The Vegie Grill-the real food deli-Seed and others. They all seemed busy too. Which is pretty cool for this area. 
Workouts have been coming right along. Lucky to have decent gyms around. Had great session using a Smiths machine. The one at my regular gym is always busy so a nice change to have to myself. 
Blasted legs This morning for the long drive in the car today. Day before yesterday hammered chest and biceps.  
Should be at 55's for chest DB presses in a few weeks. 70's here I come!!


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 Post subject: Re: "Growing Larger" is really happening... My online journa
PostPosted: Tue May 31, 2011 10:14 pm 
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Rabbit
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watching a little tv and trying to lay out my next workout plan.
sticking with the basics of my previous workouts... just adding in more different routines and doubling up on some key moves. really trying to figure a way to hit the wide bar pull ups-DB presses and squats. I feel like my workouts have got me to a point I'm happy with, but need to get to another level of appearance. Legs are way to skinny compared to my upper body. (but the fat is way low!)

going to be more attentive with my diet too. I like Octopussoir's plan especially the evening quinoa and tufu...

I am having a tuff time with my food intake. Up the calories/carbs and end up with a heavy waist. drop them down and not enough to fuel muscle growth. Going to figure it out though!
Only question now is how long do I really need to wait between workouts. A full 7 days I think is too long between workouts. going to try 4 days and see how that works.


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 Post subject: Re: "Growing Larger" is really happening... My online journa
PostPosted: Fri Jun 03, 2011 7:11 am 
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Rabbit
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So far some great workout's in the gym...
Wednesday did back and abs and really got after the pull up's
Thursday back at it and worked a long tri's and shoulder routine.

So that's Saturday chest and biceps / Sunday cardio / Monday legs and back-abs / tuesday Shoulders and tri's / Wednesday back and abs / Thursday off (or chest and biceps)/ Friday will be legs and evening workout will be back to chest and biceps.


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 Post subject: Re: "Growing Larger" is really happening... My online journa
PostPosted: Tue Jun 07, 2011 12:19 am 
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Rabbit
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Today I hit 2 workouts...
Started off with my back and abs routine. (About 45 minutes) This was done on 5 days rest (instead of 7) and felt just great.

Also did a heavy legs workout... This was done however on 7 days rest and will be shortened up when I hit legs again in 4 or 5 days. Prior to this workout, I have started running and hitting the bike machine for 30 to 45 minute hill sets. TUFF!!!

I think overall this will be a good start to my program change. I know that most people here like Robert can hit the gym hard everyday for weeks with no breaks. But as I am in my 40's, I really do need some recovery time between workouts. and unlike most, my muscles certainly take awhile longer to rebuild than most.

I have been eating as clean as I can and getting down 225 grams of protein a day. (I weigh 175lbs)


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 Post subject: Re: "Growing Larger" is really happening... My online journa
PostPosted: Wed Jun 08, 2011 10:46 pm 
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Rabbit
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Today is Wednesday June 8th and just doing cardio. (Including a fast paced mile with my doggie)
Yesterday was a hard back and abs session. But worth it!
Tomorrow will be chest and biceps done on 5 days rest. (Going to try the 55's again on the DB bench press!)

Checked and since fall of last year, have gained 2.5" on my chest and 2" on my biceps!! Yee haw this is REALLY WORKING!
Shoulders are bigger too. Never before have I ever had a chest and shoulders to be proud of. Ok-Ok... I'm not at my goal by any strech, but super happy I am moving in the right direction. Love seeing those veins pumping vegan goodies to rebuild my muscle tissue...


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 Post subject: Re: "Growing Larger" is really happening... My online journa
PostPosted: Fri Jun 10, 2011 2:50 pm 
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Rabbit
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Great couple of workout sessions the last few days.
Wednesday hit the cardio and Thursday nailed chest and biceps.
*Tonight will hit shoulders and tri's.
Working towards 5 workouts per week and so far so good.
Now just have to eat enough!
Oh! Tried the 55's and pulled off 7 reps and 3 partial ones. Pretty happy with that.


*update-did not hit shouders/tri's.. will do those today (saturday) triceps still felt a little sore-but good today!


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 Post subject: Re: "Growing Larger" is really happening... My online journa
PostPosted: Sat Jun 11, 2011 8:16 pm 
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Rabbit
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Today was actually back and abs day... I was a little off on my last post.
Did great and felt good today for some reason.
Best day on the T-bar rows Just eeked out 10 reps at 150lbs. (followed by 135x2 & 120x2 each with DD sets)
Pull ups are still a struggle but grinding them out.
Tomorrow will be shoulder and tri's. Plus legs

Still dealing with waist fat! Probably ok as is with the greater amount of workout's I'm doing now.
We'll see after the July 4th weekend.


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 Post subject: Re: "Growing Larger" is really happening... My online journa
PostPosted: Mon Jun 13, 2011 6:37 pm 
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Rabbit
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Today I was back at it and hit shoulders and tri's. (on 5 days rest)
I think this step of hitting each workout every 5 days will really pay off. That is roughly 4 extra workouts per month.
And the rest time seems to be working.
I hit a personal best on the tricep pull downs. 100lbs for 8 clean reps and 3 partials. (down to 85 after that)
hitting 60lbs on my military presses. Don't know why but my overhead work is the slowest to increase weights on.
I'm ok with it though as long as I am adding more weight or a few more reps each time.

Ran the dog today too. Good workout for me because she loves to play fetch. She just doesn't run back to me after catching the ball! So I have to run to her. Hmmm... I think she knows exactly what she's doing. hey-it can't hurt to run a little more!


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 Post subject: Re: "Growing Larger" is really happening... My online journa
PostPosted: Mon Jun 27, 2011 11:40 pm 
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Rabbit
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Been out of the gym (except for legs) due to a forearm injury on the top of my left arm. ](*,)
Went to do a second set of 55's for my DB bench press and felt something really wrong.
Ugh!! I can't grow if i don't add weight/reps. At a loss for what's next...
Hopefully can work my way back up... Just don't want to loose 8 months of gains.

I believe it was either the Extensor Digitorum or the Extensor Carpi.
Either way gotta lay low till they heal. it's been just a week, so hopefully I can get this behind me.


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 Post subject: Re: "Growing Larger" is really happening... My online journa
PostPosted: Tue Jun 28, 2011 1:35 pm 
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Location: O.C. California
Bummer on the injury, I had a similar problem with my elbow that in the end amounted to 3 weeks of lost gym time until I got it sorted.

If you're not already doing them, I suggest light forearm stretches. If you Google it you should come up with plenty of examples, but the two that I do are pulling my hand and fingers towards my body facing down (outer forearm stretch) and facing up (inner forearm stretch).

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