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Gaining Strength and Losing Fat


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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

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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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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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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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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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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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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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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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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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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.

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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

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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

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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.

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