Vegan Bodybuilding & Fitness

Had a 4 day mini vacation over the Canada Day long weekend, so missed a couple workouts.

Also, I've modified the routines slightly:

• Routine A: Squats, Bench Press, Power Cleans, Chin-ups
• Routine B: Squats, Overhead Press, Deadlift, Pull-ups

Still training on Monday, Wednesday, and Friday alternating between A and B.

This was yesterday's session (July 4th)

Day 3 - Routine A

• Warm up - 5 minutes walk to the gym and 15 minutes on the bike waiting for the squat rack to open up...
• Squats
  • Warm up sets: 2x5x45lbs, 1x5x50lbs, 1x3x75lbs, 1x2x100lbs
  • Working sets: 3x5x125lbs
• Power Cleans
  • Warm up sets: 2x5x45lbs, 1x5x75lbs, 1x3x95lbs, 1x2x115lbs
  • Working sets: 5x3x140lbs
• Bench Press
  • Warm up sets: 2x5x45lbs, 1x5x55lbs, 1x3x80lbs, 1x2x100lbs
  • Working sets: 3x5x115lbs
• Chin-ups
  • 5 sets to failure at bodyweight: 6, 4, 5, 3, 4

We're finally getting some summer weather here, so I did this morning's cardio outside instead of spending an hour on the treadmill.

Walked for an hour, covered about 4.8 miles.

Day 4 - Routine B

• Warm up - 5 minutes walk to the gym
• Squats
  • Warm up sets: 2x5x45lbs, 1x5x50lbs, 1x3x75lbs, 1x2x100lbs
  • Working sets: 3x5x130lbs
• Overhead Press
  • Warm up sets: 2x5x45lbs, 1x5x50lbs, 1x3x65lbs, 1x2x80lbs
  • Working sets: 3x5x95lbs
• Deadlift
  • Warm up sets: 2x5x80lbs, 1x3x125lbs, 1x2x175lbs
  • Working sets: 3x5x210lbs Completely slipped my mind that the program calls for only 1 working set of dealifts...

I had to be out of the gym by 7:30 this morning, so I didn't manage to get the pull ups done. I'll try and fit them in at home after work tonight.

This was yesterday's session (July 9th)

Day 5 - Routine A

• Warm up - 5 minutes walk to the gym and 10 minutes on the bike.
• Squats
  • Warm up sets: 2x5x45lbs, 1x5x50lbs, 1x3x75lbs, 1x2x100lbs
  • Working sets: 3x5x135lbs
• Power Cleans
  • Warm up sets: 2x5x45lbs, 1x5x75lbs, 1x3x95lbs, 1x2x115lbs
  • Working sets: 5x3x140lbs Just checked my last A session and it seems that I forgot to bump the weight up here...
• Bench Press
  • Warm up sets: 2x5x45lbs, 1x5x60lbs, 1x3x80lbs, 1x2x105lbs
  • Working sets: 3x5x120lbs
• Chin-ups
  • 5 sets to failure at bodyweight: 7, 5, 4, 4, 3

This morning's cardio: 5.5 mile walk at about 4.5mph

Day 10 - Routine B

• Warm up - 5 minutes walk to the gym, 10 minutes on the treadmill, and some conditioning while I waited for the squat rack
• Pull-ups
  • 5 sets to failure at bodyweight: 5, 3, 4, 3, 3 Would have preferred to not start with these, but the rack was still busy...
• Squats
  • Warm up sets: 2x5x45lbs, 1x5x60lbs, 1x3x90lbs, 1x2x125lbs
  • Working sets: 3x5x160lbs
• Overhead Press
  • Warm up sets: 2x5x45lbs, 1x5x55lbs, 1x3x70lbs, 1x2x85lbs
  • Working sets: 3x5x105lbs Form was great and had no problem moving the weight this time, so it looks like the failed rep last time wasn't the sign of a plateau
• Deadlift
  • Warm up sets: 2x5x90lbs, 1x3x135lbs, 1x2x190lbs
  • Working sets: 1x5x225lbs

I'm loving the Starting Strength program. This is the first time I've ever squatted consistently, let alone with proper form and dropping all the way to the floor. It feels like the weight is getting easier to move each workout, despite the 5 pound increases.

Day 15 - Routine A

So, I've cut back my calories a bit, and will continue to do so for the next 4-6 weeks, in order to correct for some fat that I seem to have gained a little bit more quickly than I would have expected. The plan is to diet it off, then slowly adjust the calories until I start seeing gains again. I'll be sticking with Starting Strength because I'm really enjoying it, but I expect to see my progress slow, if not plateau. Today is day 3 of the diet and, although I think it's largely psychological, squatting felt difficult for the first time since beginning the Starting Strength program. Everything else still felt good and saw progress.

• Warm up - 5 minutes walk to the gym.
• Squats
  • Warm up sets: 2x5x45lbs, 1x5x70lbs, 1x3x110lbs, 1x2x145lbs
  • Working sets: 1x5x185lbs. Then 185 for the first rep of set 2, after which I dropped it down to 175lbs for the remaining reps of set 2 and all of set 3.
• Bench Press
  • Warm up sets: 2x5x45lbs, 1x5x70lbs, 1x3x100lbs, 1x2x130lbs
  • Working sets: 3x5x145lbs
• Power Cleans
  • Warm up sets: 2x5x45lbs, 1x5x85lbs, 1x3x105lbs, 1x2x130lbs
  • Working sets: 2x3x155lbs - Was feeling really good on this lift; my form is getting much better. But, I was really pressed for time and had to omit sets 3-5

I'm going to leave squats at 185 for the next workout and see how it goes.