Treesize Training

[Derek]

Getting back into the swing of it! Today I did a 2-a-day (which I'm supposed to be sworn off of from overtraining) but the evening workout was just triceps since I ran out of time and couldn't do them Thursday. I had to mix up my chest routine and keep it low volume, light weight and high reps to avoid bothering my shoulder, but I got it done pain-free! Here's what I did:

Incline Bench Press: 135x15, 135x15, 155x12, 155x12
DB Bench Press: 55X12, 55x12, 55x12, 55x12
Incline Cable Cross: 40x12 (done as an FST-7)

Not my best by a long shot but I was happy to be able to do it. My tricep workout went much better as listed below, and I even had Marcella take some footage that we will hopefully post soon!


Cable Triceps Pushdown 50.0x12, 70.0x12, 70.0x12, 80.0x11
Skull Crushers with Added Band 65.0x12, 75.0x12, 75.0x12, 80.0x12
Seated Triceps Press 30.0x15, 50.0x12, 60.0x7, 60.0x8 (tough with a power block!)
Bench Dip 0.0x10, 0.0x10, 0.0x10, 0.0x10

That's all for tonight. Back day tomorrow!

[Derek]

Marcella and I started the day off with 6 30sec wind sprints before breakfast. It was a gorgeous morning so they were actually enjoyable! This evening I was stoked because I felt stronger than I have in months! It was especially satisfying after having to hold back on yesterdays chest workout. The weight went up on everything, but I was most happy about the 70lb pull ups I did! Haven't gotten that in probably 9 months!


Pull ups 0.0x15, 35.0x9, 55.0x8, 70.0x5, 70.0x6, 35.0x10
T Bar Row 90.0x12, 135.0x12, 160.0x12, 180.0x10
V Bar Pull Down 80.0x12, 100.0x12, 120.0x12, 130.0x12
Barbell Bent Over Row 80.0x12, 100.0x12, 100.0x12
Machine Row 110x12 (FST-7 style)

Off day tomorrow

[Derek]

Short post b/c I'm sleepy. Got our NEW VBB shirts yesterday and rocked them in the gym today! Hit Quads AM and Hams/calves PM (brutal)! None of my injuries spoke up so I'm really happy about that, and I even let the weight creep up on a couple moves! Wanted to kill it, so I even took a set of squats to 30 reps! Was really light weight for me, but I can't go heavy yet and I'm taking it all the way to the floor so it was tough!


Dumbbell Walking Lunges 35.0x12,55.0x12,55.0x12,55.0x12
Barbell Squat 115.0x15,135.0x15,155.0x20,155.0x30
Leg Press 270.0x15,360.0x20,360.0x20,410.0x20
Leg Extensions 130.0x12,130.0x12,130.0x12,130.0x12,130.0x12,110.0x12,110.0x12


Since I started splitting up legs like this my hamstrings have been progressing by leaps and bounds. Wish I had started sooner!

Seated Calf Raise 135.0x12,135.0x12,160.0x12,185.0x12,165.0x12
Calf Press On Leg Press Machine 360.0x12,360.0x12,365.0x12,380.0x12,360.0x12,360.0x12,360.0x12
Lying Leg Curls 70.0x12,90.0x12,110.0x12,120.0x11
Seated Leg Curl 90.0x12,110.0x12,130.0x12,130.0x12
Romanian Deadlift 115.0x12,115.0x12,115.0x12,115.0x12,115.0x12,115.0x12

[MaryStella]

congrats on being the fittest - saw it posted on facebook!

[robert]

Yeah Buddy!

[Derek]

Thanks guys!!! Had an AWESOME day thanks to that! Everyone in this city reads Style so it was super exciting!

I also hit my shoulders today for the first real time in two weeks and had a fantastic workout on them too so I'm really happy! No pain!

Barbell Military Press: 95x15, 115x12, 115x12, 125x12, 125x14
Upright Row: 95x12, 95x12, 95x12, 95x12
Super set Bent Over Laterals: 10x12, 10x12, 10x12, 10x12
Seated DB Lateral: 10x12 (FST-7 style, got wicked pump!)

Short and sweet. FST-7s have been making my delts grow like nothing else. Mixed results on the other muscle groups, but my shoulders love 'em!!

[Derek]

Only had time for a short biceps workout in between clients today but it went really well. Most of my weight went up. Feeling strong!

Alternate Incline Dumbbell Curl 25.0x12,30.0x12,35.0x10,40.0x9
Preacher Curl 50.0x12,60.0x12,70.0x11,80.0x9
Double Dumbbell Hammer Curl 25.0x12,30.0x12,30.0x12,30.0x10
Preacher Curl Machine 40.0x12,40.0x12,40.0x12,40.0x12,40.0x12

[MaryStella]

just curious what kind og gym do you train out of ?

[vegimator]

He's a trainer at Gold's Gym if I'm not mistaken.

[Derek]

Yes I'm head of the personal training department at Gold's Gym in Richmond VA, so Marcella and I do most of our workouts there, but we also have a nice home weight room and will occasionally work out at the Virginia Commonwealth University Gym. Variety keeps it fun!

Today I found myself with a two hour break in my schedule so I decided to do chest and tris together! Had an awesome workout, got a great pump, and because of our "Richmond's Buffest Vegans" article this week I got a lot of compliments. Was loving it!

Barbell Bench Press 135.0x15, 155.0x12, 185.0x12, 195.0x12, 195.0x9
Dumbbell Incline Bench Press 55.0x12, 70.0x12, 70.0x10, 70.0x11
DB Decline Press 55x10, 55x10, 55x10
Machine Fly 65.0x12, 65.0x12, 65.0x12, 65.0x12, 65.0x13, 65.0x12, 65.0x12
Cable Triceps Pushdown 80.0x12, 110.0x12, 130.0x12, 130.0x12
Skull Crushers with Added Band 50.0x12, 60.0x11, 60.0x12, 60.0x12
Seated Triceps Press 50.0x12, 65.0x12, 60.0x10
Bench Dip 0.0x15, 0.0x13, 0.0x13

Killed myself on this, but it was a lot of fun and we went out for our cheat meal tonight so I'm hoping I'll put those calories to good use!

[Derek]

I may have made a training breakthrough yesterday! I won't go into my theories behind it yet (saving it for an article) but I whipped up a great workout yesterday and I think it has a lot of potential. Plus it killed me! I though I was going to throw up for the entire hour and a half!

'Back' workout: (every set was followed by 100 reps of jump rope)

Weighted Pull-Ups: 0x12, 35x10, 50x10, 50x12, 70x8
SS Incline Bench Press: 135x12, 135x12, 135x12, 135x12, 135x12

DB Row: 60x12, 75x12, 90x10, 90x10
SS Arnold Press: 40x10, 35x12, 35x12, 35x12

Close-Grip Lat Pulldown: 100x12, 110x12, 120x12, 120x15
SS Leg Extension: 110x12, 110x12, 110x12, 110x15

Wide-Grip Cable Row: 60x12 (FST-7 style)

Like I said, this put me through the ringer, but it was awesome. Can't wait to try this style on my other muscle groups!

[MaryStella]

sounds like it was a great workout. looking forward to the article.

[Rob PMFF]

That does look great. Did you time yourself?

[Derek]

Thanks guys, I haven't gotten all the kinks out of it, but I'm working on it! As for timing it, I actually went pretty slow... Had a full stomach and felt like I was going to lose my lunch the whole time if I pushed my pace . I expect I will be hitting it pretty fast as my conditioning improves, but I also want to keep enough rest incorporated to allow me to lift heavy.

On Wednesday of last week I did my once per week two-a-day workout (hams/calves AM, quads PM). As usual it was brutal, but what legs day isn't? Had to get my first workout in between appointments so it was abbreviated. I don't remember all the weights/reps, but I was super setting hamstrings with calves every set and I hit seated calf press, 1-legged calf raise on stairs, leg press calf raise, seated leg curl, prone leg curl, and romanian deadlift (ie the usual).

Quad workout was quite memorable, however. I got a couple new post-injury best lifts, and almost had to crawl out of the gym at the end, so I knew it went pretty well. No jump rope on this one though, wouldn't have made it!

Walking barbell lunges: 100x12, 120x12, 120x12, 120x12
SS Scott curls: 45x12, 65x10, 65x10, 65x10

Squats: 135x15, 155x20, 185x25, 185x30 (my post-injury best!)
SS Box Jumps: 7 risers x10, 7x15, 7x15

Leg Press: 360x15, 360x15, 360x15, 360x20
SS 1-Arm Cable Curl: 30x10, 30x12

Leg Extension: 130x12 FST-7 style.

Dead!

Thursday I hit shoulders and had another great workout! Still working on my new formatting and it went really well with this one. didn't have a lot of time, but I didn't need it! Only took about 35min.

Everything was super set with 100 reps of jump rope, brutal when working shoulders!

Seated Barbell Press: 95x15, 115x12, 135x12, 145x11, 145x13
SS Underhand chin-ups: 10, 10, 10, 10, 10

Upright Row: 95x12, 95x12, 95x15
SS Bent Over DB Laterals: 12x12, 12x10, 12x10
SS Bar Dips: 10, 10, 10

Machine Lateral: 60x12, FST-7 style

Crazy pump! Couldn't lift a finger!

[Derek]

Missed posting a couple workouts, but did legs yesterday and shoulders today. Here's what I did:

Walking barbell lunges: 100x12, 120x12, 120x12, 120x12

Leg Press: 360x15, 450x15, 540x20, 540x20, 540x20
Scotte Curl: 50x12, 50x12, 50x12, 50x12

Squats: 135x15, 155x20, 185x30, 185x30
SS Box Jumps: 7 risers x10, 7x10, 7x10

Leg Extension: 130x12 FST-7 style.


Today:

Everything was super set with 100 reps of jump rope!

Seated Barbell Press: 95x15, 125x12, 145x10, 145x11, 145x9
SS Underhand chin-ups: 10, 10, 10, 10, 10

Barbell Shrugs: 135x 12, 12, 12 (Like to do these light and be as strict as possible)
SS Upright Row: 95x12, 95x12, 95x12
SS Bent Over DB Laterals: 12x12, 12x10, 12x10

Machine Lateral: 60x12, FST-7 style

Trying to keep on top of this for my records! Bed time!