MattSxvx Posted June 15, 2011 Share Posted June 15, 2011 I have been vegan 4+ years, and vegetarian for 4+ before that. I used to weigh 315 up til about 2 years ago when I decided to do something about my weight. Today I am sitting at 205 lbs. Now my plan is to gain strength while also losing body fat. I am following the Derek Treesize's 5x5 Plan along with incorporating some cardio days into the equation. Here is what my training schedule looks like: Day 1: Barbell Squats, Barbell Bench Press, Barbell Bent Over Row, Dumbell Shrugs Day 2: Cardio (Basketball, Cycling, Sprint Intervals, etc) or a day off depending on how I feel Day 3: Incline Bench Press, Dumbell Bent Over Rows, Romanian Dead Lifts, Cleans Day 4: Dumbell Curls, Hammer Curls, Machine Curls, French Press, Triceps Pushdown, , Calf Raises 88's, + Abs Day 5: Chin-ups, Pull-ups, Dumbell Pullover, Push Press, Dead Lift Day 6: Cardio (Basketball, Cycling, Sprint Intervals, etc) or a day off depending on how I feel Day 7: Tricep Extension, Diamond Push-ups, Reverse Curls, Barbell Curl 21's, Calf Raises, + Abs This is a pic of me from about a month ago, I have lost another 7-10 pounds from when this was taken. http://img.photobucket.com/albums/v89/timeimperfectxxx/pic1-1.jpg Today was the first day of my training with this plan and here is the workout: It was mostly me trying to find the right weight to do a 5x5 excercise of and probably will be like for most of this week. Barbell Squats: 225x5 reps x 4 sets, 275x5 on fifth set Barbell Bench Press: 135x5, 155x5, 175x5, 185x5, 195x3 Barbell Bent Over Rows: 45x5, 65x5, 85x5, 105x5, 125x5, 145x5 Dumbell Shrugs: 100x5, 110x5, 130x5, 150x5, 170x5 Link to comment Share on other sites More sharing options...
MattSxvx Posted June 15, 2011 Author Share Posted June 15, 2011 This one is from the same time. http://img.photobucket.com/albums/v89/timeimperfectxxx/pic2-1.jpg Link to comment Share on other sites More sharing options...
MattSxvx Posted June 15, 2011 Author Share Posted June 15, 2011 2 hours and 15 minutes of Cardio. 1900 kCalories burned. WIPED OUT. Link to comment Share on other sites More sharing options...
MattSxvx Posted June 17, 2011 Author Share Posted June 17, 2011 Yesterday's Workout: Alt. Dumbell Curls: 20'sx20, 30'sx10, 40'sx10 Alt. Hammer Curls: 25'sx16, 30'sx12, 35'sx10 Cable Biceps Curls (One Arm): 25x8, 35x6, 45x5 Diamond OH Tricep Press: 40x8, 50x5, 55x5 Cable Tricep Pulldown: 60x15, 90x8, 120x5, 140x3 Seated Calf Raise 88's: 100x64 Cardio: 2 hours and 15 minutes, 1600 kCal burned Link to comment Share on other sites More sharing options...
MattSxvx Posted June 17, 2011 Author Share Posted June 17, 2011 Today: Incline Bench Press: 135x10, 155x6, 165x5, 175x5, 175x5 One Arm Dumbell Bent Over Row: 30x8, 40x6, 50x5, 60x5, 70x5 Romanian Dead Lift: 135x5, 135x5, 185x5, 185x5, 225x5 Barbell Clean: 95x5, 95x5, 95x5, 95x5, 115x5 This was my first time ever doing cleans. Probably my new favorite excercise. Link to comment Share on other sites More sharing options...
MattSxvx Posted June 18, 2011 Author Share Posted June 18, 2011 600 kcal of sprint intervals and jump rope intervals w/ abs Link to comment Share on other sites More sharing options...
MattSxvx Posted June 18, 2011 Author Share Posted June 18, 2011 30 min run/walk this morn. 300 kCal burned. Link to comment Share on other sites More sharing options...
MattSxvx Posted June 20, 2011 Author Share Posted June 20, 2011 2 hours of cardio yesterday: 1300 kcal burned. Link to comment Share on other sites More sharing options...
MattSxvx Posted June 22, 2011 Author Share Posted June 22, 2011 Tonight's Workout: Barbell Squat: 135x8, 225x5, 245x5, 265x5, 315x3 Dumbell Pullover: 20x12, 25x12, 35x5, 40x5, 45x5 Barbell Bent Over Row: 45x12, 95x8, 115x5, 135x5, 145x5 Barbell Bench Press: 135x10, 175x5, 185x5, 190x4, 200x2 Link to comment Share on other sites More sharing options...
MattSxvx Posted June 22, 2011 Author Share Posted June 22, 2011 Today: Alternating Dumbell Bicep Curls: 20'sx20, 35'sx10, 40'sx10, 45'sx6 Alternating Hammer Curls: 25'sx16, 35'sx10, 40'sx8, 45'sx4 Diamond French Press: 40x10, 50x8, 60x5, 70x3 Cable Biceps Curl: 60x10, 90x8, 120x5, 130x3 Caple Triceps Pushdown: 60x15, 100x5, 120x5, 150x3 Seated Calf Raise 88's: 110x64 Then 2 hours of basketball for 1300 kcal burn. Link to comment Share on other sites More sharing options...
MattSxvx Posted June 24, 2011 Author Share Posted June 24, 2011 Tonight Overhead press: 135x5, 155x4, 175x2, 135x3 (inverted grip), 135x3 (inverted grip) One armed dumbell bent over row: 55x5, 65x5, 75x5, 80x5, 85x5 Dead lift: 225x5, 225x5, 315x1, 225x5, 245x4 Barbell Power Clean: 115x5, 115x5, 115x5, 125x4, 125x5 Link to comment Share on other sites More sharing options...
MattSxvx Posted June 26, 2011 Author Share Posted June 26, 2011 Barbell squats: 135x8, 225x5, 315x3, 245x5, 265x5 Barbell bent over row: 95x10, 115x6, 135x5, 155x5 Dumbell pullover: 20x12, 35x8, 45x5, 55x5, 60x5 Dumbell biceps curl: 20x20, 35x10 Hammer curls: 25x16, 35x10, 45x8, 50x6, 30x12 Diamond tricep press: 30x12, 45x8, 55x5, 60x5, 70x5 Link to comment Share on other sites More sharing options...
MattSxvx Posted June 28, 2011 Author Share Posted June 28, 2011 4 hours of cardio. 3076 kcal burned. Time to pass out. Link to comment Share on other sites More sharing options...
MattSxvx Posted July 2, 2011 Author Share Posted July 2, 2011 I have been way too busy lately. 2 hours of cardio two nights ago. Today: Barbell Squat: 135x12, 225x5, 285x5, 315x5, 365x2 Barbell Bench: 135x10, 205x3, 185x5, 185x5, 185x4 Barbell Bent Over Row: 95x10, 135x5, 145x5, 155x5, 165x5 Dumbell Curl: 20'sx20, 35'sx10 Hammer Curl: 30'sx10, 45'sx8 Diamond Overhead French Press: 45x8, 60x5, 70x5 Followed up with three hours of cardio after my shake My diet really has been lacking the last 2-3 weeks... Link to comment Share on other sites More sharing options...
MattSxvx Posted July 5, 2011 Author Share Posted July 5, 2011 today: Barbell OH Press: 135x8, 155x5, 175x3, 135x3(inverted grip), 135x5(inverted grip) Barbell Bent Over Row: 95x10,115x7, 135x5, 155x5 Dumbell Pull Over: 40x10, 50x5, 60x5, 50x5, 70x4 Hammer Curls: 25'sx20, 40'sx10, 50'sx6, 35'sx10 drop 30'sx8 drop 25'sx8 drop 20'sx12 Link to comment Share on other sites More sharing options...
MattSxvx Posted July 7, 2011 Author Share Posted July 7, 2011 Today: Barbell squats: 135x10, 225x5, 285x5, 315x5, 405x2(kind of shitty form) Barbell Bench Press: 135x10, 185x5, 195x4, 205x3, 155x8 drop 135x8 drop 115x8, 95x12 Barbell Bent Over Rows: 95x8, 135x5, 155x5, 175x5 Barbell Dead Lift: 225x5, got tired and bowed out Protein shake and protein brownie and then a steaz energy drink and off to 3 hours of intense cardio. Link to comment Share on other sites More sharing options...
MattSxvx Posted July 12, 2011 Author Share Posted July 12, 2011 Today: Barbell bench press: 135x10, 175x6, 195x5, 215x1, 155x8 drop 135x8 drop 115x10 drop 95x4 Dumbell pullover: 30x10, 45x6, 50x5, 60x4 Leg press: 315x10,495x8, 675x5, 945x3 Dumbell curl: 25sx12, 35sx8 Hammer curl: 30sx10, 40sx6, 40sx6 drop 35sx6, 25sx10, 20sx14, 15sx10 Diamond tri press: 30x10, 40x8, 50x7, 60x4 Link to comment Share on other sites More sharing options...
chewybaws Posted July 12, 2011 Share Posted July 12, 2011 Hey man, nice training =] Why do you row before deadlifting? Should save your lats for deadlifting, it's a bigger movement and requires a lot more upper back strength than what it may seem. Link to comment Share on other sites More sharing options...
MattSxvx Posted July 12, 2011 Author Share Posted July 12, 2011 That is very true. No wonder i was so worn out when i went out to dead lift last week. Link to comment Share on other sites More sharing options...
MattSxvx Posted July 16, 2011 Author Share Posted July 16, 2011 Today: Seated Barbell Overhead Press: 135x8, 155x5, 175x3, 155x4 drop 135x4 drop, 115x5 drop 95x5 Barbell Squat: 225x5, 315x5, 405x3(poor form), 225x5, 225x12(happy about that) Barbell Bent Over Row: 95x8, 135x5, 175x5, 135x5 drop 115x6 drop 95x8 Dumbell Biceps Curl: 30sx10, 35sx10 Hammer Curls: 25sx20, 35sx10, 35sx10 drop 30sx10 drop 25sx8 drop 20sx10 drop 15sx10 Diamond Grip Standing French OH Press: 35x12, 45x10, 55x5, 40x9 drop 35x5 drop 30x5 drop 25x5 drop 20x5 drop 15x5 Link to comment Share on other sites More sharing options...
MattSxvx Posted July 17, 2011 Author Share Posted July 17, 2011 Ouch, my back is sore: Dead Lifts: 225x5, 315x4, 365x1, 225x6 drop 185x6 drop 155x5 One Armed Sumo Dead Lift to Chin Raise: 50x10, 60x10, 70x10, 85x6 Two Armed Dumbell Overhead Swings: 40x12, 50x10, 60x8 Goblet Squats: 50x12, 70x12, 100x7 I really need to work on my grip strength for Dead Lifting. Link to comment Share on other sites More sharing options...
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