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 Post subject: Gaining Strength and Losing Fat
PostPosted: Wed Jun 15, 2011 11:54 am 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 603
Location: West Florida, USA
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.

Image

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


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 Post subject: Re: Gaining Strength and Losing Fat
PostPosted: Wed Jun 15, 2011 11:56 am 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 603
Location: West Florida, USA
This one is from the same time.

Image


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 Post subject: Re: Gaining Strength and Losing Fat
PostPosted: Wed Jun 15, 2011 3:08 pm 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 603
Location: West Florida, USA
2 hours and 15 minutes of Cardio. 1900 kCalories burned. WIPED OUT.


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 Post subject: Re: Gaining Strength and Losing Fat
PostPosted: Fri Jun 17, 2011 11:19 am 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 603
Location: West Florida, USA
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


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 Post subject: Re: Gaining Strength and Losing Fat
PostPosted: Fri Jun 17, 2011 2:06 pm 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 603
Location: West Florida, USA
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.


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 Post subject: Re: Gaining Strength and Losing Fat
PostPosted: Sat Jun 18, 2011 3:57 am 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 603
Location: West Florida, USA
600 kcal of sprint intervals and jump rope intervals w/ abs


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 Post subject: Re: Gaining Strength and Losing Fat
PostPosted: Sat Jun 18, 2011 5:48 am 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 603
Location: West Florida, USA
30 min run/walk this morn. 300 kCal burned.


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 Post subject: Re: Gaining Strength and Losing Fat
PostPosted: Mon Jun 20, 2011 7:30 am 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 603
Location: West Florida, USA
2 hours of cardio yesterday: 1300 kcal burned.


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 Post subject: Re: Gaining Strength and Losing Fat
PostPosted: Tue Jun 21, 2011 10:21 pm 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 603
Location: West Florida, USA
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


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 Post subject: Re: Gaining Strength and Losing Fat
PostPosted: Wed Jun 22, 2011 2:33 pm 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 603
Location: West Florida, USA
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.


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 Post subject: Re: Gaining Strength and Losing Fat
PostPosted: Thu Jun 23, 2011 11:53 pm 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 603
Location: West Florida, USA
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


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 Post subject: Re: Gaining Strength and Losing Fat
PostPosted: Sun Jun 26, 2011 5:15 pm 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 603
Location: West Florida, USA
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


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 Post subject: Re: Gaining Strength and Losing Fat
PostPosted: Tue Jun 28, 2011 5:35 pm 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 603
Location: West Florida, USA
4 hours of cardio. 3076 kcal burned. Time to pass out.


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 Post subject: Re: Gaining Strength and Losing Fat
PostPosted: Fri Jul 01, 2011 9:09 pm 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 603
Location: West Florida, USA
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...


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 Post subject: Re: Gaining Strength and Losing Fat
PostPosted: Mon Jul 04, 2011 10:20 pm 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
Posts: 603
Location: West Florida, USA
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


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