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 Post subject: Sage's Training Journal
PostPosted: Sun Jan 01, 2012 6:23 pm 
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Joined: Tue Dec 20, 2011 2:27 pm
Posts: 71
Location: Portland, OR
Day 1:

Food Diary:

I keep track of what I eat daily via the myfitnesspal app for Android. My diary can be visited at

http://www.myfitnesspal.com/food/diary/Sagehill15

Workout Journal:

Warm up cardio : 10 Minutes

Chest:

Bench Press : 160x10, 180x6, 190x6
Decline Bench Press : 140x8, 160x8, 160x6
Incline Dumbell Press : 50x8, 50x6, 50x6

Triceps:

Cable Triceps Pushdown : 60x13, 80x13, 90x6
EZ-Curl Skullcrushers : 80x10, 80x8, 80x6
Dips : 0x10, 0x8, 0x6

Abs:

Crunches on Decline Bench : 3 sets of 25


Notes:

First day back in the gym for almost a week. I didn't have a lot of energy when I went in and it was a struggle to get through my workout. I weighed in at 165lbs, a 3lb drop from my last weigh in. I did not manage to match my numbers from last week and had to consistently lower reps or weight to complete exercises.

Overall it was a rough day.

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 Post subject: Re: Sage's Training Journal
PostPosted: Sun Jan 01, 2012 6:41 pm 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21019
Location: Austin, TX
Hi Sage!

Great to see you on here. Thanks for starting a training journal. I'm looking forward to following your progress.

I wish you all the best and I'll check back later this week and see how you're doing.

All the best and Happy New Year!

-Robert

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Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


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 Post subject: Re: Sage's Training Journal
PostPosted: Sun Jan 01, 2012 6:51 pm 
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
Hey Saige, A late Happy New year to you!

Nice solid workout you did there, oh, and it's great to meet a fellow My Fitness Pal user :)


All the best.

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"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:


viewtopic.php?f=24&t=26321


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 Post subject: Re: Sage's Training Journal
PostPosted: Mon Jan 02, 2012 3:19 pm 
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Joined: Tue Dec 20, 2011 2:27 pm
Posts: 71
Location: Portland, OR
Workout Journal:

Warm up cardio : 10 Minutes

Legs:

Barbell Squats : 230x8, 250x6, 250x5
Lying Leg Curls: 110x10, 110x8, 110x8
Leg Extensions: 100x12, 110x12, 120x10

Shoulders:

Smith Machine Shoulder Press: 110x8, 130x6, 140x6
Dumbell Lateral Raise: 20x10, 20x8, 15x12
Barbell Shrug: 150x12, 170x10, 190x10f

Calves:

Standing Calf Raises : 190x15, 190x15, 190x15

Notes:

Ate a bowl of oatmeal along with my morning shake. Took creatine 20 minutes before workout. Drank 40 oz of water during workout. Weighed in at 168.

I felt incredibly tired today. I'm not sure if this is a mental or physical thing, but I just felt weak. I did all of my lifts at lower weight than usual and getting through each set was a struggle. I'm hoping this doesn't have anything to do with my diet change. Since going vegan I have managed to keep my protein intake at the same level and have actually increased my daily calories, so I don't feel like this fatigue has to do with my diet.

I'm going to try and get super psyched before my workout tomorrow. Maybe watch pumping iron, drink a pre-workout energy drink and listen to Bon Jovi's Livin' On A Prayer.

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Last edited by ragekill15 on Mon Jan 02, 2012 3:38 pm, edited 1 time in total.

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 Post subject: Re: Sage's Training Journal
PostPosted: Mon Jan 02, 2012 3:20 pm 
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Joined: Tue Dec 20, 2011 2:27 pm
Posts: 71
Location: Portland, OR
Oh and thanks guys! A happy new year to you, lets get rippped.

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 Post subject: Re: Sage's Training Journal
PostPosted: Mon Jan 02, 2012 3:28 pm 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21019
Location: Austin, TX
Hi Sage,

Numbers looked solid and then I read that you felt weak and usually lift heavier. Nice work! I'm intertested to see what the numbers look like when you're at full energy and strength. I know it makes a difference. Some days I put up 300 pounds on decline bench press without a spotter (but with one watching of course, actually Ed Bauer from PDX and I did that weight a number of times) and other days, in the same month it was 50 pounds less, or so.

Sleep, calories consumed before the workout, overall mood (pissed off, bummed out, sad, happy, super excited, etc.) all really do impact how much weight we will or will not lift on a given day.

All the very best.

Keep after it. Find the foods that fit you best before a workout. For me it is always fruit. I eat fruit up until the moment I walk inside the door. Sometimes I'm still eating a banana when I walk into the gym.

I find that fruit consumption + maybe some sort of drink which could be as basic as water with lemon squeezed into it for a yerba mate or Vega drink, can give a good boost.

Catch up next time. Have a great workout tomorrow!

Robert

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 Post subject: Re: Sage's Training Journal
PostPosted: Tue Jan 03, 2012 4:27 pm 
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Joined: Tue Dec 20, 2011 2:27 pm
Posts: 71
Location: Portland, OR
Workout Journal:

Warm up cardio : 10 Minutes

Back:

Deadlifts: 210x10, 230x8, 260x6
Barbell Rows: 170x10, 180x10, 190x4
Wide Grip Lat Pulldown: 130x12, 140x10, 140x6

Biceps:

Hammer Curls: 28x10, 30x8, 32x6
Barbell Curls: 80x5, 75x5, 70x6


Notes:

Supplemented Gaspari Superpump Max along with my morning smoothie and oatmeal. Drank Coffee with breakfast. Felt great when I got out of bed and was ready to hit the gym.

Today is the day of my routine I like to call 'Pain Day'. Deadlifts are brutal, and I am glad that I was full of energy today. I set personal bests in all of my back workouts, but really wore myself out and my bicep workouts suffered. I think next week I will start working these muscle groups on separate days.

I attempted a 300lb deadlift today. I didn't pull it off, but came closer than I ever have before. A few weeks ago I couldn't get 300lbs off the ground, and today I got about 6 inches. I think with fresh muscles I could pull it off.

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 Post subject: Re: Sage's Training Journal
PostPosted: Tue Jan 03, 2012 4:35 pm 
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Joined: Tue Dec 20, 2011 2:27 pm
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Location: Portland, OR
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 Post subject: Re: Sage's Training Journal
PostPosted: Wed Jan 04, 2012 7:28 pm 
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Half off at the Vitamin Shoppe plus my rewards $ = 4lbs of protein for 11 buckaroos.

Score.

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 Post subject: Re: Sage's Training Journal
PostPosted: Thu Jan 05, 2012 8:02 pm 
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Joined: Mon Apr 11, 2011 5:44 am
Posts: 532
Location: Sunshine Coast, Queensland, Australia
Nice journal so far mate, subbed!

_________________

"Obsessed is a word the lazy use to describe the dedicated." -Arnold


My Training Journal:


viewtopic.php?f=24&t=26321


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 Post subject: Re: Sage's Training Journal
PostPosted: Fri Jan 06, 2012 2:28 am 
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Joined: Tue Dec 20, 2011 2:27 pm
Posts: 71
Location: Portland, OR
Thank you sir!

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 Post subject: Re: Sage's Training Journal
PostPosted: Fri Jan 06, 2012 3:30 am 
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Joined: Tue Dec 20, 2011 2:27 pm
Posts: 71
Location: Portland, OR
Workout Journal:

Chest:

Bench Press : 140x10, 160x10, 180x6, 190x6, 200x4, 160x10, 140x10
Decline Bench Press : 140x8, 160x8, 180x4

Triceps:

Cable Triceps Pushdown : 60x12, 80x8, 90x6
EZ-Curl Skullcrushers : 80x8, 80x6, 80x4
Dips : 25x6, 25x5, 0x8


Notes:

My focus today was proper form and full range of motion with my lifts. I spent a good amount of time at the bench press today, and my other exercises may have suffered as a result. I underestimated my level of fatigue while at the decline bench and got pinned during the 5th repetition at 180lbs... Not a fun position to be in, I'll be sure to find a spotter next time.

I weighed in at 169lbs today. Its nice to be gaining weight again. At first eating 5,000+ calories a day seemed like a huge task, but now it is becoming more routine and comfortable.

I found this quote today and really liked it:

"The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black.

I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds."

– Henry Rollins.

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 Post subject: Re: Sage's Training Journal
PostPosted: Fri Jan 06, 2012 4:07 am 
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Joined: Fri Apr 08, 2005 8:05 pm
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Nice work, Sage.

You're getting really strong! See you almost pulled a 300lb deadlift. Nice! I used to rep 325 or so but as far as I know, never lifted more than 337 for 5 reps. Chest numbers sound pretty good too.

You seem to have a nice bodybuilding mentality too. It reminds me of when I was 21 years old and tackled this sport head on. I've slowed down a bit (though I was at my best exactly a year ago) lately with traveling and writing and some other interests but I always love observing the enthusiasm of others who embrace the sport and lifestyle with a lot of passion, hard work and dedication.

All the best! Have an outstanding weekend!

-Robert

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


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 Post subject: Re: Sage's Training Journal
PostPosted: Sat Jan 07, 2012 4:06 pm 
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Joined: Tue Dec 20, 2011 2:27 pm
Posts: 71
Location: Portland, OR
Workout Journal:

Legs:

Barbell Squats : 140x12, 190x8, 190x6, 190x9, 140x10
Leg Press : 200x12, 400x10, 400x6, 400x8

Shoulders:

Smith Machine Shoulder Press: 90x12, 100x10, 110x8, 130x6
Smith Machine Shoulder Shrug: 180x8, 200x8, 220x8

Notes:

Weighed in at 168. Supplemented Gaspari Superpump Max.

Today I focused on getting proper form and full range of motion in my squats. I had to lower the weight quite a bit, but even at 140lbs my body was working harder with a full range of motion than at 270lb with poor form.

I was in a rush today so I focused on my free weight exercises and skipped leg raises, curls and calf raises. I also cut out one of my shoulder exercises, but felt like I still got a solid workout.

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 Post subject: Re: Sage's Training Journal
PostPosted: Sat Jan 07, 2012 4:10 pm 
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Joined: Tue Dec 20, 2011 2:27 pm
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Location: Portland, OR
robert wrote:
Nice work, Sage.

You're getting really strong! See you almost pulled a 300lb deadlift. Nice! I used to rep 325 or so but as far as I know, never lifted more than 337 for 5 reps. Chest numbers sound pretty good too.

You seem to have a nice bodybuilding mentality too. It reminds me of when I was 21 years old and tackled this sport head on. I've slowed down a bit (though I was at my best exactly a year ago) lately with traveling and writing and some other interests but I always love observing the enthusiasm of others who embrace the sport and lifestyle with a lot of passion, hard work and dedication.

All the best! Have an outstanding weekend!

-Robert



Thank you for the kind words Robert. By the way, I am reading your book right now and loving it. If it weren't for you I would never have taken on a vegan diet.

Keep up the good work!

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