Vegan Bodybuilding & Fitness

4/13/2011
deadlift - 70kgx5, 100x3, 120x3, 150x1, 170x1, 200x1, 210x1, 230x1
glute ham raise - 3 sets of 5 @BW
hanging leg raise - 3 sets of 8 @BW

BW:233
Notes: I wasn't really sure what I would be able to pull today, as I've only been back deadlifting heavy for a few weeks. I pulled the 210 really smooth and knew I had a lot more in me, but wasn't sure if I felt like putting my lower back at risk. After a minute or two of contemplation and a guy I chat with at the gym encouraging me, I added 10 kilos more to each side and pulled it. It was definitely hard, but I knew right off the floor I had it. I probably had another 10 kilos in me, but I felt satisfied with 230. I see a 250 deadlift on the horizon. Went easy on the accessory work, nothing even close to failure, just wanted to get some blood into the muscles. Overall I'm pretty happy with the work out. Tomorrow I'll max out on bench.

awesome stuff! I just started doing 5/3/1 - will be following your training!

Thanks! It's a great program. Follow it exactly as it's laid out.

Sorry I've been slacking.

4/14/2011
Maxed out on bench today. Did a few warm up sets then did progressively heavier singles until I hit 275, which went up really smooth. Since it went up so smooth I jumped up to 300. I bombed it. Put 285 on the bar and got it up. Went for 295 but missed. I definitely think I have more in me but it just wasn't my night. After that I just did a few really light sets of close grip presses and incline presses and called it a night.

BW: 232

4/15/2011
Maxed out on squats. A few warm up sets then progressively heavier singles. Hit a 180 kilo squat smooth enough that I think I had 190 in me but when I hit depth with 180 it bothered my sacrum a bit, so I left it at that. I was anticipating a 170-175 so I was still very happy, but am always left wanting more. After that I did a few light sets of good mornings and standing cable crunches.

BW: 232

4/18/2011
decided to stick with 5/3/1 for now. I'm still making gains, so I'm not going to fix what isn't broken.
military press - 20kgx6, 40x5, 50x3, 55x5, 64x5, 72x6
pull up - BWx12, 8, 6, 5, 4
dip - BW+25x12, 10, 10, 8, 7
neck curl - 15kgx12, 12, 8

After this I went home and did 3 sets of 21 tire flips superset with 3 sets of 20 sledge hammer hits. I really engaged my core on the sledge hits. This felt awesome.

BW: 233
Notes: I didn't quite hit the reps I was hoping for on my lifts today, but everything felt great. I changed up my grip on pull ups, going from wide to shoulder width, and I also made sure every rep I got my chin well over the bar as opposed to just bringing it to the bar, getting an awesome squeeze at the top. All assistance work stopped about one rep short of failure.

4/19/2011
deadlift - 70kgx5, 90x3, 110x3, 135x5, 155x5, 175x9
glute ham raise - BWx10, 8, 7, 6, 4
barbell lunge - 60kgx10, 10, 10
hanging leg raise - BWx12, 12, 10, 8, 7

After lifting I did 5 sets of 10 box jumps onto a 32.5" box, rapid fire. Got me breathing pretty heavy and left my lower body feeling worn out. Success.

BW: 234
Notes: I feel like I probably had a 10th rep in me on the deadlift, but I think my form would have started to break down a bit, and I'm still trying to protect my back. I've also been going without a lifting belt, however. I wold typically throw it on for my heavy set of my big exercise but I want to leave it out. After doing hanging leg raises for so long, I've finally found my stroke, using nothing but my abs to pull them up. I would never use momentum, but I think before I was using some leg strength to help, and holy crap were my abs screaming. I think they were also a little worn out from the tire hits yesterday, but either way it felt amazing.

Those tire flips sound like fun!

So much fun man. Definitely my preferred method of cardio at the moment

4/21/2011
bench press - 45x5, 95x5, 135x5, 175x3, 185x5, 205x5, 225x9+1 forced rep
close grip press - 135x5, 185x5, 205x4, 225x3, 245x3
incline press - 135x5, 155x5, 185x4, 225x2
dumbbell row - 5 sets of 10 per arm w/90lb dumbbell

Did 3 sets of my 21 tire flips/20 sledge hits. Felt pretty satisfied after 3 sets so I left it at that

BW:234
Notes: Took a friend to the gym today who had basically no experience in weight training, but after today he's really excited to go back. I'm going to have him follow 5/3/1, as I think it's a great routine and it makes it simple because it's what I'm doing. For some reason I kept hitting the rack with the bar on my last set of bench press, which threw me off really badly, and I never do that, otherwise I know I had probably two more reps in me. That got me really angry but I didn't let it get to me. This was my first time doing close grip presses and barbell incline presses in years, aside from last week, which was a deload. The close grip presses felt great; I still have to find my stroke on the incline.

Hey Mosh, I'm just posting so this log will show up in my posts and I can keep track of your progress!

Awesome! Thanks for following. I check yours regularly as well

4/22/2011
squat - 20kgx5, 50x5, 70x3, 90x3, 105x5, 120x5, 135x6
good morning - 70kgx10, 10, 8, 8, 8
standing cable crunch - 120x10, 10, 10, 10, 10
superset with
wide grip pull up - BWx6, 6, 6, 6, 6
barbell curl - 45kgx6, 6, 6

After lifting I did 5 sets of 10 rapid fire jumps onto a 32.5" box

BW: 233
Notes: Brought my buddy to the gym again today. This should be a regular thing now. I forgot how hard it is trying to teach proper squat form to someone who is rather out of shape and has basically zero lifting experience. I did a lot of demonstration which I think actually took something out of me for my actual work sets, but I'm glad to help a friend. Normally I will throw a belt on for the final set of each of the 4 major lifts, but I've decided not to rely on the belt anymore. It was clearly giving me some assistance, as I probably could have hit 8 reps at 135 kilos with the belt on. I feel in the long run it will definitely pay off

I agree, Mosh! Just make sure not to get greedy with gains. Slow and steady wins (read as finishes) the race.
Personally, I've never used a belt and don't even know how to wear one! ...or any other gear for that matter.

BTW, what have you got going diet-wise?

Yeah, I was never one to use a belt until I injured my sacrum. I've never used any other type of supportive gear. I work out in shorts, a t shirt and chuck taylors. As far as my diet I'll give you a typical training day:

4 AM - 2 packets 365 brand oatmeal, 1 field roast applewood sage sausage, 3 dates, 1 cup orange juice, 1 cup green tea
7:30 AM - kale smoothie: 2 cups almond milk, 1 kale leaf, 1 scoop protein powder, 1 serving wheat grass powder, 1 tbsp flax oil
11 AM - 1.5 Tofurky kielbasa links, 1 cup cooked brown rice, 1 small-medium yam, 2 servings coconut milk yogurt
2:15 PM - pre workout meal: peanut butter and agave nectar sandwich on whole wheat bread, 1 cup almond milk
5 PM - post workout: 2 cups chocolate almond milk, 1.5 servings nitro fusion, 1 piece of fruit
7PM - large green salad made with spring mix, avocado, carrots and 1/3 of a field roast celebration roast. This is really the only meal that can be vastly different day to day. Sometimes it's a double quarter pounder Amy's veggie burger with daiya cheese on a whole wheat bin, sometimes it's a giant burrito from chipotle
Also, I drink about 20 ounces of water after each meal, as well as sipping it throughout the day. I drink one electrolyte drink during my workout. Recently I've been making my own based on a recipe from the Thrive book. I try to drink As much water as I do of the electrolyte drink during my workout. I probably drink close to two gallons of water every day

Man! Compared to you, I am severely lacking in the water department!
I know I really need to get on that... not even at a gallon a day...MAYBE 3 liters -
IF I count all the green tea I drink throughout the day.

How well does the peanut butter sit with you just before a w/o?
I know for me, I'll heave if I have it pre-w/o especially on a heavy squat day...