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Road to a RAW 500+ Deadlift / 300+ Bench / 400+ Squat


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Workout today was bi/tri/forearm:

 

SS Hammer Curls: (each hand)

30x20, 35x16, 40x10, 45x6, 45x6 (had a little momentum on my left side, arm is much weaker than right side)

 

SS Tricep Kickback: (one arm at a time)

20x20, 25x20, 30x16, 35x12, 40x10

 

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SS One Arm Preacher Curls: (each side)

20x10, 25x8, 30x6, 35x5 (not full contraction on all)

 

SS OH Diamond DB Press:

40x14, 55x8, 65x6, 70x5 (not full contraction), 65x6

 

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ISO Preacher Holds: (one arm at a time, db, 90 degree angle)

30x40secs, 40x30secs, 50x30secs, 60x15secs

 

Machine Tricep Extensions: (very slow down and up)

40x20, 60x15, 80x10, 100x6, 100x7 drop 80x5 drop 60x8 drop 40x20

 

Machine Preacher Curls: (really slow as well)

40x15, 50x12, 60x8, 70x6, 75x5

 

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SS Wrist Curls: (ez curl bar)

60x8, 55x12, 55x14, 40x12, 40x18 failure

 

SS Bench Dips: (took me a few sets to get my form right, arms were too wide)

BWx12, 15, 20, 20, 30

 

Ran to and from the gym, about two miles total. Fasted for about 15 hours before i took my vega preworkout. About 17 hours before real food (after workout).

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Went back and did some abs, calf raises, and some vertical and broad jump training. I had never taken b12 on its own before today, and just relied on what little amount was found in my multivitamin which i hardly remember to take and whatever fortified foods i have eaten, which is not often at all these days. I guess it made a difference judging by my calf raise numbers.

 

Calf Raises:

225x20, 315x20, 405x20, 495x20, 585x18, 675x15, 765x10, 810x8

 

Nutrition for the day:

 

Calories: 2982

Fats: 68.7g

Saturated Fats: 7.5g

Carbs: 430g

Fiber: 87g

Sugars: 260g

Protein: 183g

 

Food consisted of: Vega Sport, 1/3 cup of Almonds, Almond Milk, Blueberries, Raw Protein, Vegan Cole Slaw using Veganaise, 12 Dates, 8 Figs, Vegan Scallops, Sweet Potato, 1 serving of Smart Balance Light, 1 serving of Peanut Butter, 8 servings of Green Beans, and 5 servings of Dried Apples

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Just got off my 24 hour shift with very little sleep, like 3 hours of broken sleep total. Fasted for about 15.5 hours total. Felt pretty good at the gym today. I feel like i am progressing fairly quickly, either that or i am pushing myself more then i have been lately and realizing my current potential. Either way i love this program.

 

Romanian BB Deadlift: (raw, no straps, gloves, chalk, belts, etc)

45x15, 135x12, 225x6, 275x4, 275x5, 225x6 drop 135x10

 

Incline DB Bench Press:

35sx15, 55sx7, 70sx5, 70sx6, 70sx5 (spotter helped on last)

 

DB Bent Over Rows: (feet shoulder width, db in both hands, one arm at a time)

30sx6, 50sx10, 60sx10, 60sx10, 65sx8

 

DB Sumo DL to Clean to OH Press: (one dumbell, one arm at a time)

35x6, 50x5, 60x5, 60x4, 60x4 (each side)

 

Incline DB Fly's: (new favorite excercise)

25sx10, 40sx7, 50sx6, 50sx5, 55sx5 (spotter helped on last rep)

 

Machine Leg Press: (just because i hadnt done it in a while)

225x15, 405x10, 585x8, 765x5, 855x4 (probably wasnt a good idea to do these because my legs felt wasted still, especially after all the stuff earlier, also had a little bit of knee pain after, may stay away from this thing for a while)

 

Felt pretty awesome today besides that. Very happy with the DB Fly numbers. Trying to increase the weight on every excercise every workout.

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Man i am worn out from that workout. Here is the nutrition:

 

Calories: 2981

Fats: 74g

Sat. Fats: 10g

Carbs: 470g

Fiber: 86g

Sugars: 287g

Protein: 170g

 

Consisted of 30 dates, 30 almonds, 2 servings of blueberries, 2 scoops of soy protein, 4 scoops of raw mixed protein, 15 figs, 2 slices ezekiel toast, 3 bananas, sweet potato, serving of smart balance light, 1 serving raw peanut butter, mashed cauliflower with veganaise and almond milk.

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Fasted for 15.5 hours. Killed a bi/tri workout today. Probably just going to post the 5x5 compound workouts. Also, bought a juicer today and am going to be incorporating it a lot now. Easy way to get more greens in. Only ate 2433 kcal today but i am pretty much stuffed to the brim.

 

Calories: 2433

Fats: 65g

Sat fats: 12g

Carbs: 388g

Fiber: 72g

Sugars: 266g

Protein: 104g

 

Consisting of 12 dates, 5 servings of green beans, 1/3 cup almonds, 2 servings smart balance light, clif builder bar, odwalla superfood 2 cups, 5 cups baby spinach, 2 apples, 1 peach, 3 stalks of celery, 4 servings of mashed cauliflower, 1 raw protein mix, 1.5 servings veganaise, 1/2 cup almond milk, 4 servings of lite tofu, 3 servings of dried apple rings, and one serving of vega sport preworkout.

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Just got off my 24 hour shift with very little sleep, like 3 hours of broken sleep total. Fasted for about 15.5 hours total. Felt pretty good at the gym today. I feel like i am progressing fairly quickly, either that or i am pushing myself more then i have been lately and realizing my current potential. Either way i love this program.

 

Your numbers definitely reflect your attitude and your progress: you're killing day-in and day-out regardless of outside factors. I have a ton of respect for you, mate.

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Took the day off from working out yesterday. I need to watch my calories more on days off. Ate 2900 kcal and then got like 4 hours of broken sleep on shift and went to the gym when i got off (fasted 15.5 hours).

 

Dead Lifts: (you know completely raw, blah blah blah)

135x12, 225x8, 315x3, 335x1, 285x5 (couldnt get this dumb lotion off my hands, so had a hard time gripping the heavy ones)

 

DB Seated Shoulder Press:

30x15, 45x7, 50x6, 55x5, 60x5 (spotter rushed in on two, they were still going up, just slowly)

 

Decline Plate Pulovers:

5 sets of 45 lb plate x 10 (first time doing decline, feel it way more than flat or incline)

 

Wide Grip Pulldowns: (no herky jerky kipping shit, straight back, these were hard today because i had to use a really fat pulldown bar because the one i like was being hogged)

80x12, 120x6, 120x6, 140x4, 120x6, 100x8 drop 80x8 drop 60x10 drop 50x15

 

Chin Up Grip Pulldowns: (nice and slow)

105x10, 140x7, 170x5, 170x5, 190x3, 140x8 drop 110x6 drop 90x6 drop 70x6 drop 50x10

 

Did some broad jump and vertical jump training after, along with weighted box jumps (45 lb plate), and 15 minutes of HIIT sprint intervals, also 10 min run for warmup today.

 

Increasing across the board.

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Fasted for almost 17 hours. Then went and did a bi/tri workout. My arms were still pretty sore from thr pulldowns/chin ups/deadlifts yesterday. Concentrated on form more than ever today. Every rep was nice and slow on the contraction and back down. Ran to the gym. 13 mins of HIIT after. Walked home.

 

Post workout meal:

 

16 oz unsweetened almond milk

2 scoops Raw Mixed Protein

Stevia

 

Juiced some stuff:

2 celery sticks

Bunches of baby spinach

2 large oranges

3 7" carrots

 

Yummy stuff:

12 dates

28 almonds

 

1100 calorie post workout meal:

Fat: 27g

Carbs: 180g

Protein: 57g

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Fasted for almost 17 hours. Then went and did a bi/tri workout. My arms were still pretty sore from thr pulldowns/chin ups/deadlifts yesterday. Concentrated on form more than ever today. Every rep was nice and slow on the contraction and back down. Ran to the gym. 13 mins of HIIT after. Walked home.

 

Post workout meal:

 

16 oz unsweetened almond milk

2 scoops Raw Mixed Protein

Stevia

 

Juiced some stuff:

2 celery sticks

Bunches of baby spinach

2 large oranges

3 7" carrots

 

Yummy stuff:

12 dates

28 almonds

 

1100 calorie post workout meal:

Fat: 27g

Carbs: 180g

Protein: 57g

 

Doing. It. Right.

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Only fasted for about 13.4-14 hours. Had an organic raw food protein bar about 40 minutes before my workout today. I felt really off today. Bloated, fat, sluggish, kind of weak. I dont get it because we actually got a good amount of sleep on shift last night.

 

10 minute mile warm up.

 

BB Squats:

135x15, 225x12, 335x5, 355x5, 375x5, 225x20

 

BB Bent Over Rows:

135x6, 185x4, 185x4, 185x 4, 185x5 Kind of had a hard time with these today. The barbell i grabbed was curved and kept wanting to rotate in my hands.

 

DB Flat Bench:

40sx15, 55sx9, 70sx2 (horrible reps), 60sx7, 60sx6 My incline bench is much stronger than my flat bench. I dont get it, but the numbers dont lie. I did 3 sets of 70sx5 on incline last workout, and this is two workouts in a row with utter failure with 70s on flat bench.

 

DB Shrugs:

55sx15, 65sx12, 75sx10, 85sx8, 100sx6

 

Incline DB Flys:

25sx12, 40sx8, 50sx5, 55sx5, 55sx5, 35sx8

 

HIIT afterwards of about 20 minutes.

 

Nutrition post workout:

180 kcal of dried apples

Acai + Protein Drink (250 kcal)

1 block of raw Tofu (200 kcal)

1 Organic Raw Food Protein Bar (330 kcal)

3 tbsp of Pacific Heights mixed Almonds/Cherries/Dark Chocolate (170 kcal)

 

 

Totals:

Calories: 1121

Fats: 43g

Sat Fat: 8g

Carbs: 161g

Sugar: 100g

Fiber: 30g

Protein: 91g

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Went back and did some plyometric legs.

 

Ran to gym (1 mile)

 

3 minutes of jacobs ladder

 

Vertical jumps

 

Weighted plate (45 lbs) jumps onto bench

 

Weighted Jump Squats (5 sets of 135 lbs)

 

Weighted BB Bench Step Ups (135 lbs on shoulders)

 

100 crunches

 

20 leg raises

 

3 minutes of jacobs ladder

 

Ran back home (1 mile)

 

 

Nutrition for the day:

 

Calories: 3450

Fats: 91g

Sat Fats: 17g

Carbs: 464g

Fiber: 85g

Sugars: 284g

Protein: 208g

 

Ate a little bit more than usual on a usual training day because i ate that g

Food bar before my workout this morning and i trained twice today.

 

Still feel kind of off.

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Went and did a bi/tri workout this morning. Had some vega preworkout just before.

 

Ran to the gym and back (2 miles total)

 

Post workout meal:

1 block raw tofu

12 almonds

14 dates

16 oz unsweetened soy milk

2 servings of raw mixed protein

16 oz odwalla superfood green

2 slices ezekiel low sodium toasted

1 serving of smart balance light

 

Calories: 1362 kcal (53% Carbs, 27% Protein, 20% Fats)

Fats: 31.5g

Sat. Fats: 4g

Carbs: 189g

Fiber: 26g

Sugars: 123g

Protein: 97g

 

Going to go back later this evening and do some HIIT. Will post total nutrition after.

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Went back and did a little calves/abs/cardio.

 

10 minute warm up run at 5.0 mph.

 

Flat leg raises

 

Calf raises (on leg press machine): 135x15, 315x12, 495x12, 675x12, 855x8

 

100 crunches straight

 

18 mins of HIIT at 15.0 incline (walk at 2.0 and runs were at 4.0 to 5.5)

 

About to eat at the best vegan restaurant here to fulfill my calories. Should be around 1000 kcal meal.

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Coming off of a rough shift, little sleep. Had another one of those days where i just felt totally run-down, unmotivated, sluggish, fat, weak in the gym. Guilty about how shitty i ate yesterday. Atleast thats how it started.

 

Romanian Deadlifts: (felt soooooo weak on these today)

135x12, 225x7, 275x4, 275x3, 225x6

 

Incline DB Press:

35sx15, 55sx8, 70sx6, 70sx5, 70sx6, 75sx4 (had help on last two)

 

DB Bent Over Rows:

35sx20, 55sx12, 70sx8, 65sx10, 65sx10

 

Incline DB Chest Flys:

25sx15, 35sx10, 45sx6, 55sx5, 60sx5 (i dont know how i did these but i did)

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This workout took everything out of me. That last set of incline flys made me dig deep. I ate my post workout meal and passed out for a 3 hour nap. Just woke up and my chest is already yelling at me. I didnt do any cardio at all today besides a 5 min warm up run.

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Todays Nutrition wasnt as great as i had hoped.

 

Calories: 3050 (53%C, 23%P, 20%F)

Fats: 72g

Sat. Fats: 7g

Carbs: 447g

Fiber: 93g

Sugars: 220g

Protein: 183g

 

Consisted of dates, baby spinach, tofurky slices, 1 wheat wrap, carrot/tangelo juice (fresh squeezed), raw tofu block, banana, raw almonds, 1/2 serving peanut butter, unsweeteneed soy milk, 2 servings raw mixed protein, whole wheat pasta (5 oz), cooked spinach, veganaise (1.5 servings), Smart Balance Light (1 serving), 4 figs.

 

I am obsessed with dried raw fruit.

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Felt super motivated after reading Mini Forklifts journal yesterday.

 

Ran 1 mile to the gym in 5:30 seconds, which is by far my fastest ever. I owe some thanks to the vega sport preworkout i had just before this as well. I hadnt felt burnt lungs in quite a while. It was a good/horrible feeling. I really pushed myself on my bi/tri workout today as well.

 

1 mile (5:30)

 

Bi/tri

 

Bi/tri burnout drop sets

 

5 min treadmill run

 

1000 jump ropes

 

1 mile run/walk home (i was exhausted)

 

I took some pics at the gym but the lighting is terrible. It is really difficult taking pictures of yourself, but i would feel too awkward asking someone else to take them.

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