jamesxvx Posted April 1, 2012 Author Share Posted April 1, 2012 April 1, 2012Had a band practice today, there was a bench and weights there. I ended up helping my friend with his form on a lot of lifts and helping him figure out a routine which was really cool.Did some bench stuff, tracking just so I remember I did a little workout today.Bench Press125 x 12145 x 8145 x 6145 x 6 Link to comment Share on other sites More sharing options...
jamesxvx Posted April 2, 2012 Author Share Posted April 2, 2012 April 1, 2012LegsSquats135x12225x12275x6295x6225x5135x5 Leg Press (Each Leg)135 x 12180x 10190 x10 Calf raises280x15320x12360x12 Leg Extension135x12150x12160x12 Link to comment Share on other sites More sharing options...
jamesxvx Posted April 4, 2012 Author Share Posted April 4, 2012 March 3, 2012ChestGuillotine Press125x12135x8145x8 Bench Press135x10145x8155x6155x6145x5135x5 Close grip Bench100x12125x10125x8125x6 Dumbbell Bench40x1040x840x9 Chest felt good today, bought a bunch of whole foods today since my diet was terrible last week due to being broke and not getting paid. Link to comment Share on other sites More sharing options...
jamesxvx Posted April 4, 2012 Author Share Posted April 4, 2012 april 4, 2012Back Deadlifts (took it easy since my hand hasn't healed as much as I would have liked it to, but its getting better)135x12225x12315x2(Callus ripped, and I couldn't grip the bar, instead of messing it more and continuing, I switched to double overhand RDL) RDL225x5x4 Bent Over Rows135x12145x10155x10 Seated Rows135x12150x12160x12Big improvement. Link to comment Share on other sites More sharing options...
jamesxvx Posted April 11, 2012 Author Share Posted April 11, 2012 April 10, 2012.LegsLeg Press(each leg)135x12180x12215x10225x5 Squats135x12225x10275x5315x5 (3/4 depth, 2 inches off parallel) Calf Raises380x12320x12340x12 Leg Extension120x12150x12165x12 Felt good with that workout, hitting the gym after this interview tonight for chest. Link to comment Share on other sites More sharing options...
jamesxvx Posted April 12, 2012 Author Share Posted April 12, 2012 April 11, 2012Chest Guillotine Press115x12125x12135x10 Bench Press135x12145x8155x6 Dumbbell bench Press40x1245x845x9 Pectoral Fly120x12135x12135x12 Link to comment Share on other sites More sharing options...
jamesxvx Posted April 13, 2012 Author Share Posted April 13, 2012 April 13. 2012.BackSeated Rows120x12135x12150x10 Deadlift135x12225x12275x5315x4Worst deadlifting I've done to date. My grip was super weak, I couldn't fight the doubt that was building in my head and I just didn't feel strong today. I fought through it, but couldn't get past my terrible mentality. Ripped a bit of my hand again, not as bad as my prior ones, but still sucks.Bent over rows135x12145x10155x10 RDL225x12245x10245x5 Link to comment Share on other sites More sharing options...
jamesxvx Posted April 17, 2012 Author Share Posted April 17, 2012 April 16, 2012Shoulders Finally back at the gym today after having a stressful few days with exams. Power Cleans135x10145x5145x5145x4 (Failure) Shoulder shrugs145x12225x10225x10 My grip was extremely weak today, I'm attributing it to the fact I only got 5 hours of sleep and I've just been studying all week, Shoulder Press35x1235x1245x10 Shorter work out because I was beginning to sacrifice form for my lifts. Link to comment Share on other sites More sharing options...
jamesxvx Posted April 19, 2012 Author Share Posted April 19, 2012 April 18, 2012.Legs Solid 12 km bike ride to the gym and back.Leg Press135x12180x12205x10230x5 (PB)Next week, max out at 250. Squats135x12225x10275x5295x5Worked on my form a lot more today. My blood sugar was dipping low in my workout, and I wasn't feeling up to par. So I ended up grabbing a gatorade to raise it. Calf Raises280x12320x12340x12Focused on my depth, a solid contraction and extension. Felt really good on these, my calves definitely got a solid workout.I cut out the leg extension this week, I was feeling a low blood sugar after the calf raises. All in all a solid leg day. During exams my diet hasn't been up to the level I would like it to be, but that's solely my fault. I'm trying to balance my diet and school, and the stress just gets the best of me sometimes. I bought groceries today, and had a large 1300 calorie dinner to bring in some of the nutrients I've been lacking. So that definitely helped me feel better. More effort into my health this week. Link to comment Share on other sites More sharing options...
jamesxvx Posted April 19, 2012 Author Share Posted April 19, 2012 Progress photos, April 18, 2012 http://i39.tinypic.com/343pt14.jpghttp://i42.tinypic.com/2v2urrd.jpghttp://i43.tinypic.com/20f83zc.jpghttp://i40.tinypic.com/2n3h8p.jpghttp://i42.tinypic.com/2hi1h0w.jpg Link to comment Share on other sites More sharing options...
bill1987 Posted April 19, 2012 Share Posted April 19, 2012 back and legs are looking nice! i wish i could hit the squat numbers you have lol Link to comment Share on other sites More sharing options...
jamesxvx Posted April 19, 2012 Author Share Posted April 19, 2012 Just put in a little more time for squats! It took me a while to hit those numbers, and a lot of patience, but I'm sure you could hit them! Link to comment Share on other sites More sharing options...
The PhytoAthlete Posted April 19, 2012 Share Posted April 19, 2012 I can see a big difference in your size. Very good improvements in just 2 months, nice going. How much protein are you consuming now? Link to comment Share on other sites More sharing options...
jamesxvx Posted April 20, 2012 Author Share Posted April 20, 2012 I have vegan meal optimizer in the morning, so that's 16 g I think. Plus half a serving of vegan proteins plus before my workout and a full serving after. So that makes about 46 grams in total, so probably around 75-85 grams a day. Link to comment Share on other sites More sharing options...
The PhytoAthlete Posted April 20, 2012 Share Posted April 20, 2012 So you have decreased your total amount of protein it sounds likes compared to what you used to do. Your total protein intake sounds good, you still weigh around 170? If I am understanding you correctly, you are getting around 65g protein from optimizer/plus and around 20 more from the food you eat? Link to comment Share on other sites More sharing options...
jamesxvx Posted April 20, 2012 Author Share Posted April 20, 2012 I still weigh around 170, when I was talking about my protein intake before, I went about it the wrong way and estimated a higher amount than I think I could realistically eat. I think I'm getting more than 20 grams of protein a day, I've never really taken the time to figure it out. But I eat a lot of quinoa, tofu and tempeh. Link to comment Share on other sites More sharing options...
jamesxvx Posted April 20, 2012 Author Share Posted April 20, 2012 I'm keeping track of my protein intake today, so I'll post what I eat in a regular day as well as the protein intake that I get. Link to comment Share on other sites More sharing options...
jamesxvx Posted April 20, 2012 Author Share Posted April 20, 2012 I'd say I get about 160-170 grams of protein a day. Link to comment Share on other sites More sharing options...
jamesxvx Posted April 22, 2012 Author Share Posted April 22, 2012 April 22, 2012.Military Press.I'm starting the 5/3/1 Powerlifting routine, and today was one of the best and toughest workouts I've had. I felt pushed to the brink of dropping the weights and just powered through. Whole Upper Body got worked hard, and I can already tell I'm going to love this program.Military Press Warmup5x705x853x90Working Sets5x104x1154x115Dropping that 115, recalculating my maxes, but 4x115 is still a PB for me.These were supersetted with 8 chinups regular grip.1 Dropset105-95-75x 13reps Shoulder Press30x1030x1030x1030x825x8 Lateral Raise/Reverse Lateral Raise SupersetsI've never done these before and I definitely struggled.12.5x1012.5/10x1010x10 Barbell Curls6x4510x757x6510x6010x6015km Bike ride to and from the gym plus a bike to the grocery store.Afterworkout Nutrition1.5 scoops of vegan protein powder and Pasta Salad. Link to comment Share on other sites More sharing options...
jamesxvx Posted April 25, 2012 Author Share Posted April 25, 2012 April 24. 2012Back -5/3/1 Training Deadlift - warmups 5x165,5x200,3x230 / 5x230,5x265,7x300 Hanging Leg Raises 4x10 Good Mornings 7x45,10x95, 10x135,10x135 (Never done these before, felt good) Bent Over Rows 4 Sets of 135x10 Leg Curls 4 Sets of 105x12 Body Weight: 178.5 Solid workout today, this 5/3/1 plan is pushing me to my quitting point and it rules. I've never worked this hard at the gym, but I can already see strength gains so I'm definitely happy with how its working out.Today was the last day I'm in Peterborough, which means last day at the gym for a week or two. I'm heading home tomorrow and looking into the gyms close to home. Landscaping and Gym throughout the week may be the best combination for overall fitness. Link to comment Share on other sites More sharing options...
jamesxvx Posted April 29, 2012 Author Share Posted April 29, 2012 I've been home for a few days now, and I've worked for two shifts. Laying sod, lifting stone, stuff rules. I don't have a lot of weight at home, so I'm doing a lot of pushups and body weight exercises, along with the barbell and 30 pound dumbbells I have. I think the barbells gets me around 80 pounds, or a little more. Which isn't too bad. I'm waiting for my first pay to come in to check out gyms. I'm hoping I have enough time in between my 12-13 hour shifts and sleeping to get there. Link to comment Share on other sites More sharing options...
jamesxvx Posted May 5, 2012 Author Share Posted May 5, 2012 So a new update is in order, I ended up partially tearing a tendon in my foot last weekend while at work. So that's kept me from doing absolutely anything physical since I'm in an aircast. I'm hoping that tomorrow I can get back into some eat dumbbell exercises to see how my foot feels and hoping I can head back into work on monday. Hopefully the gym will start next week as well. Link to comment Share on other sites More sharing options...
jamesxvx Posted May 13, 2012 Author Share Posted May 13, 2012 May 13, 2012.Finally got back to the gym. Found one near my house that is 24 hours and is decently sized with solid equipment.Weighed in at 172 today. Lost some weight, some muscle, some fat.Military Press DayMP5x705x903x905x955x1056x105Supersetted with 6-8 wide grip chin ups in between.Dropset85-75-65-55 DB shoulder Press30x1030x925x1025x925x10 BB Bicep Curl45x1055x1065x1075x765x10 Lateral front and side raises3 Sets of 10 each Incline Situps12xBW12xBW+2512xBW+25 Saw some strength decreases, mainly in my Military press, but surprisingly I haven't hit 75 in by Bicep curls, so that was cool. Really happy at being back at the gym. Link to comment Share on other sites More sharing options...
jamesxvx Posted May 20, 2012 Author Share Posted May 20, 2012 May 14. Deadlift 5x1655x2003x2305x2305x2755x305 Shoulder shrugs225x5185x10185x10205x10 Good Mornings100x10135x10135x10135x10 Bent Over Rows115x10125x10125x10125x8 Leg Raises4 sets of 10 reps Link to comment Share on other sites More sharing options...
jamesxvx Posted May 20, 2012 Author Share Posted May 20, 2012 May 16, Bench Day.Bench 95x5115x5155x5135x5135x5135x5 Dropset115-95-45 Chest Supported Rows10x3510x3510x4010x40 Dumbbell Bench35x1035x1045x1045x1045x10 Tricep Pushdown.75 reps at 40/30 lbs. Face Pulls2-/25/35 lbs 100 reps Link to comment Share on other sites More sharing options...
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