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 Post subject: Re: gsop_3's body transformation workout log
PostPosted: Thu Apr 07, 2011 8:06 am 
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Rabbit

Joined: Thu Aug 19, 2010 10:43 pm
Posts: 169
Location: China
Hey Trillium! Haven't seen a post from you in a while!
You got it right on there. The whole 5/3/1 cycle was for two reasons. One was to get a good look at my actual 5RM and calculated 1RM to plan for Madcow 5x5 (or what ever else I planned) and the other was to use the deload week programmed into the 5/3/1 to give me the rest I needed before getting started on my next long load...or at least I hope it's long (8-10 weeks). We'll see how well my body responds to the new plan.

Today's W/O:

1500m on treadmill, then...

Deads:
1x5 - 96kg
1x5 - 104kg
1x5 - 112kg

short and sweet.

On another note, my back has been feeling a bit of pain (I'm supposing from the heavy deads last Friday). It actually felt better after the warm up and dead lifts. It's still not 100%, though. Hoping the rest over the weekend with stretching and rolling will put me in a good place to start on Monday with the intermediate 5x5.


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 Post subject: Re: gsop_3's body transformation workout log
PostPosted: Mon Apr 11, 2011 6:16 am 
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Rabbit

Joined: Thu Aug 19, 2010 10:43 pm
Posts: 169
Location: China
Bill Starr Intermediate 5x5 Day One

Been looking forward to this for a while. I bumped up my food a bit...I don't bother counting calories, just eating more. :lol:

...so, here we go! 8)

BW - 85kg morning weight.

Squats:
58kg x 5 (used a wider PLer stance...I could feel it working my hips more)
73kg x 5
89kg x 5
105kg x 5
120kg x 5 (Was struggling to get the new stance so switched back to my normal stance - just a bit wider than shoulder-width. I was surprised that this was a bit of a grind on the last rep.)

Bench:
42kg x 5 (also used a wider PLer grip here...much shorter stroke and seemed WAY easier)
54kg x 5
65kg x 5
77kg x 5
88kg x 5

Rows:
37kg x 5
45kg x 5
56kg x 5
65kg x 5
74kg x 5 (I took a vid but can't post it. I noticed that all but the last rep were clean. I broke form a bit to get the weight up on the last one - perhaps too high of a weight to start?)

assistance exercises:
BW hypers - 2x10 (never done these before and had a pretty sick lower back pump afterward)
ab curl? - 3x12 (60kg) No clue what to call this. It's a machine and I don't know machines...I only know plates, barbell, bench and squat rack! :lol:
I'll soon be learning incline DB press (this Wed.)
Didn't really keep time but def. under an hour.


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 Post subject: Re: gsop_3's body transformation workout log
PostPosted: Mon Apr 11, 2011 6:21 am 
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Rabbit

Joined: Wed Feb 02, 2011 11:25 am
Posts: 57
Nice one on the new program!! Hope you get the gains you want. Nice work on the rows!!


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 Post subject: Re: gsop_3's body transformation workout log
PostPosted: Mon Apr 11, 2011 8:18 am 
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Elephant
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Joined: Thu Apr 09, 2009 8:53 am
Posts: 1481
Location: Scotland
You've prob started too high on the rows, the first 2 or 3 weeks should be easy.

I've never liked ab machines, I am enjoying the weighted situps (plate behind head) but will take a month or 2 before I decide what I really think of them

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 Post subject: Re: gsop_3's body transformation workout log
PostPosted: Tue Apr 12, 2011 2:18 pm 
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Gorilla

Joined: Thu Jan 28, 2010 3:57 pm
Posts: 527
Location: Des Moines, Iowa
I like this program. I think you're going to have fun and see some gains!


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 Post subject: Re: gsop_3's body transformation workout log
PostPosted: Wed Apr 13, 2011 5:52 am 
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Rabbit

Joined: Thu Aug 19, 2010 10:43 pm
Posts: 169
Location: China
Hey Ya'll! Thanks for checkin' in! So far I really like the new program. I'm hoping to see some good gains! :) I decided I won't be doing that ab thingy as it really sucks and I'll probably be knocking down the weight on the rows so I don't stall out after 2 weeks! :lol:
I've been eating an extra meal lately before bed - ice cold water or soy milk, pea protein, peanut and sesame oils. (not the tastiest but adds in a few extra kcals).

Bill Starr Intermediate 5x5 Day Two

This was my first time to ever really do front squats. I found a couple nice surprises.
1) my back is easily more upright and feels WAY more comfortable.
2) it's far more difficult to use the same weight as back squats.
3) my wrists needs some mobility work! OUCH! :lol:
4) my abdominal region was more taxed than with back squats, requiring more activation for stability. This also got my heart rate and breathing going faster.

Front Squats:
1x5 - 59kg
1x5 - 74kg
2x5 - 89kg

Incline DB press: First time doing these also. used adjustables and don't like them. I'll prob go back to barbell next time.

1x5 - 14.5kg each
1x5 - 22.5kg each
1x5 - 32.5kg each


Deads: Any discomfort that I had in my lower back before these quickly went away as the sets progressed...SO thankful!
1x5 - 98kg
1x5 - 105kg
1x5 - 124kg
1x5 - 144kg
all no belt

assistance exercises:
I started doing sets of dips and biceps curls only to realize that's Friday's work! OOPS!

3 x 12 HLR - slow and controlled, focusing on a good abdominal contraction. (I know it's easy for me to rely on the hip flexors to get me legs up)

After, I shot some hoops for about 20-30 minutes - nothing serious.

Another note: Since using a wider stance for squats on Monday, my inner thighs have some HUGE DOMS! feels great! :lol: I discovered new muscles! 8)


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 Post subject: Re: gsop_3's body transformation workout log
PostPosted: Wed Apr 13, 2011 10:50 am 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
glad you are liking the new program!

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vegan for the win!


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 Post subject: Re: gsop_3's body transformation workout log
PostPosted: Thu Apr 14, 2011 11:27 am 
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Rabbit

Joined: Wed Feb 02, 2011 11:25 am
Posts: 57
Nice one on the doms :)

Do you keep your shoulders off the ground/bench for the leg raises? I used to raises with my head against the ground, only recently realised I can increase the ab challenge by lifting my head and shoulders up while keeping my pelvis tilted forward. Now I feel it a lot less through the hip flexors.


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 Post subject: Re: gsop_3's body transformation workout log
PostPosted: Fri Apr 15, 2011 3:54 am 
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Rabbit

Joined: Thu Aug 19, 2010 10:43 pm
Posts: 169
Location: China
TrilliumFortnight wrote:
Nice one on the doms :)

Do you keep your shoulders off the ground/bench for the leg raises?

Actually, I'm hanging so, it's not a shoulders issue at all. More of a momentum and focus issue for me. If I am deliberate and conscientious about it, I can get a good hard contraction in the whole core region.

Bill Starr Intermediate 5x5 Day Three

This morning I ran for 20+ minutes and did a couple sets of five on squats (don't remember how much but it was light). GR8 way to start the day!

This afternoon...

Squats:
58kg x 5
73kg x 5
89kg x 5
105kg x 5
125kg x 3 (the formula called for 124kg but 125 was easier to load - either way it was easy)
89kg x 8

Bench:
45kg x 5
55kg x 5
65kg x 5
77kg x 5
90kg x 3 (easy cheesy!)
65kg x 5

Rows: I figured out the form I am striving for is more formally called Pendlay Rows...not that it matters tooo much...
45kg x 5
50kg x 5
56kg x 5
63kg x 5
71kg x 3
56kg x 8

assistance exercises:
what are those?!


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 Post subject: Re: gsop_3's body transformation workout log
PostPosted: Sat Apr 16, 2011 5:11 pm 
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Rabbit

Joined: Wed Feb 02, 2011 11:25 am
Posts: 57
Sweet, bench and rows both are impressive :) I'd like to see more about your diet these days if you have the time.


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 Post subject: Re: gsop_3's body transformation workout log
PostPosted: Sun Apr 17, 2011 2:00 am 
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Rabbit

Joined: Thu Aug 19, 2010 10:43 pm
Posts: 169
Location: China
Hey, Thanks Trillium!

Diet is pretty boring...not much variation, but regular.

7:30 - LARGE protein drink (followed by spirulina & multi-vit.) was taking D3 til I found it's not vegan...looking for a good D2 supp.
10:00 - 1 cup peanuts or homemade protein bar (peanut butter and pea protein)
12:00 - HUGE cafeteria lunch (see earlier post)
3:00 - protein drink
5:00 - Dinner similar to lunch
8:30 - protein drink (no carbs, plus peanut and sesame oils)

Lunch and Dinner are the bulk of my calories. lots of stir-fry veggies, tofu, rice, porridge. (I'd give anything for an avocado every once in a while). :P


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 Post subject: Re: gsop_3's body transformation workout log
PostPosted: Sun Apr 17, 2011 5:48 am 
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Rabbit

Joined: Wed Feb 02, 2011 11:25 am
Posts: 57
Thanks a lot! Again, wish I could get a lunch plate like that on a regular basis! Its good to have an idea of what someone like you is eating on a regular basis though, helps me think about food planning a bit. Bummer on the avocados mate, i have the same problem here in sweden ;)


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 Post subject: Re: gsop_3's body transformation workout log
PostPosted: Mon Apr 18, 2011 7:05 am 
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Rabbit

Joined: Thu Aug 19, 2010 10:43 pm
Posts: 169
Location: China
TrilliumFortnight wrote:
Thanks a lot! Again, wish I could get a lunch plate like that on a regular basis! Its good to have an idea of what someone like you is eating on a regular basis though, helps me think about food planning a bit. Bummer on the avocados mate, i have the same problem here in sweden ;)

No problem Trillium! Happy to oblige! :)

I'm keeping my hopes up for a TON of avocados when we get back to the States this summer! :lol: It'll be our first time back in 3 years! I'm SO looking forward to it. A lot can change in 3 years. I'm sure it'll be a bit of a shock. Either way, we have a list of places to go and food to eat! 8)

Bill Starr Intermediate 5x5 Day Four

Morning Run:
20 minutes and 2.5km, 1 set of 5 squats with 69 and another at 75kg. Felt good to start the day that way. Not taxing at all, just getting the sweat and blood flowing.

Afternoon:

Squats:
59kg x 5
75kg x 5
91kg x 5
108kg x 5
125kg x 5

Bench:
45kg x 5
55kg x 5
67kg x 5
79kg x 5
90kg x 5

Rows:
45kg x 5
50kg x 5
57kg x 5
64kg x 5
71kg x 5 (attempted to keep each rep explosive with a hold at the top of the contraction - added a bit of a burn on the last rep!)

HLR - weighted
1x8 held a 5kg DB between my feet - WOW that was hard! I'll try to make sure I do more sets next time. My wife dropped a 2.5kg plate on her foot from the height of the bench rack. I did the same thing last week because I was talking to someone while I was taking weights off the bar. STUPID! Don't do it! It hurts - A LOT!
Dinner tonight was my favorite - stir-fry sprouts with cilantro, carrot and vinegar. mmmmm!


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 Post subject: Re: gsop_3's body transformation workout log
PostPosted: Wed Apr 20, 2011 7:07 am 
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Rabbit

Joined: Thu Aug 19, 2010 10:43 pm
Posts: 169
Location: China
Bill Starr Intermediate 5x5 Day Five

Morning Run:
First of all, I played 45 minutes of soccer last night and was totally whooped this morning. My running partner woke me up with a text message 20 minutes after I was supposed to have arrived. I only got in about 15 minutes on the treadmill and felt like I was coming down with a sinus infection. The sinus infection thing happens to me every Spring.

Afternoon:

Front Squats:
59kg x 5
75kg x 5
91kg x 5
91kg x 5

Incline BB Bench:
51kg x 5
61kg x 5
75kg x 5
85kg x 5

Deads:
92kg x 5
111kg x 5
129kg x 5
147kg x 5

Done in 40 minutes.

Side Note: I had the 8th and 9th grade boys in the weight room with me today...a bit distracting but entertaining! :lol:


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 Post subject: Re: gsop_3's body transformation workout log
PostPosted: Wed Apr 20, 2011 10:06 am 
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Stegosaurus
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Joined: Mon Apr 13, 2009 10:28 pm
Posts: 3588
Location: San Jose, CA
Sinus infections are no fun, hope that goes away soon.

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