Getting Buff-y

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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buffsummers
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Getting Buff-y

#1 Postby buffsummers » Tue Jul 03, 2012 10:31 pm

I've been vegetarian/vegan for nearly 10 years, but I was never really one for exercise before this year. Now that I have the goal of becoming a firefighter, I have been strength training for five months and plan to keep it and being generally active as part of my lifestyle.

I'm 5'4" and 22 years old. Here's where I started out:
- 110 lbs.
- 19.7% body fat

Image

My first logged workouts, working mainly on machines:
January 26th, 2012
Chest Press - 15x10, 15x10, 15x10
Lat Pulldown - 15x24, 15x24, 15x24
Seated Cable Row - 15x24, 15x24, 15x24
Military Press - 15x12, 15x12, 15x12
Bicep Curl - 12x7.5, 12x7.5, 12x7.5
Tri pressdowns - 12x24, 12x24, 12x24
Pull-ups - 8, 8

January 27th, 2012
Leg Press - 12x, 12x, 12x
Ball Squats - 30x, 30x, 30x
Straightleg deadlift - 15x15, 15x15, 15x15
Calf raises - 15x95, 15x95, 15x95, 15x95

There's been a lot of progress since then (although I won't be writing up the months in between!) and I'm almost halfway through fire school. When I'm done, I'd like to become an ACE Peer Certified trainer.

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Re: Getting Buff-y

#2 Postby buffsummers » Tue Jul 03, 2012 10:43 pm

Five months later, and I've gained 18lbs. and my body fat is up (which is good for me!) to 21.5%.

I took some measurements last week so I'd have another way to track my progress.
Shoulders - 38"
Bicep - 11"
Forearm - 9.5"
Chest - 35"
Waist - 27"
Hips - 37"
Thigh - 22"
Calves - 13.5"

Late lower body workout tonight.
Perfect Squat - 15x, 12x20, 10x30, 8x40
SL Deadlift - 15x45, 12x55, 10x65, 8x75
Lying Leg Curl - 15x30, 12x35, 10x40, 8x45
Leg extension - 15x30, 15x30, 15x30
Leg Press - 15x90, 12x110, 10x130, 10x150
Calf raises - 15x115, 12x135, 10x135, 10x135, 10x135

When I'm working out at my (small and poorly-equipped) station my workouts involve all free weights and have less variety, so when I'm at the gym with my trainer I kinda like using the machines.

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buffsummers
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Re: Getting Buff-y

#3 Postby buffsummers » Fri Jul 06, 2012 10:53 pm

I forgot my notebook with my trainer today, so Monday I will have to update for yesterday and today's workout.

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SunWarrior
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Re: Getting Buff-y

#4 Postby SunWarrior » Sun Jul 08, 2012 1:11 am

Looking good. Really solid gains. 18 lbs is a great increase. Keep up the good work!
My Bodyspace: http://bodyspace.bodybuilding.com/VeganBodybuild
My Youtube Channel: http://www.youtube.com/channel/UCeTnoPj0ElkFyL_kwjkk8yQ
My Gmail: tylerveganbb@gmail.com
My goal is to become the biggest and best natural bodybuilder of all time, and I'm gonna do it vegan.

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Re: Getting Buff-y

#5 Postby Fallen_Horse » Sun Jul 08, 2012 1:50 am

Agreed. Congrats on the progress!
Learning how to be compassionate, gain wisdom, and love life.

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buffsummers
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Re: Getting Buff-y

#6 Postby buffsummers » Sun Jul 08, 2012 6:45 pm

Thank you both!!

Tomorrow I will be back lifting weights but today I stuck with cardio. It's been missing from my workouts for a little while. I grabbed a 15lb. rubber bar, went outside by the baseball diamonds, and ran up and down the bleachers. I kinda run their length up and down in a zig zag pattern and then back, which has me completing about 150-200 round trips (bottom step-top-bottom step) by the time I'm done.

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Re: Getting Buff-y

#7 Postby blabbate » Mon Jul 09, 2012 8:26 am

Congrats on the gain! Looking good.

Also, love the Jo Chen Buffy icon.
--
Bruce

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SunWarrior
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Re: Getting Buff-y

#8 Postby SunWarrior » Tue Jul 10, 2012 9:01 am

I will be following this log.
My Bodyspace: http://bodyspace.bodybuilding.com/VeganBodybuild
My Youtube Channel: http://www.youtube.com/channel/UCeTnoPj0ElkFyL_kwjkk8yQ
My Gmail: tylerveganbb@gmail.com
My goal is to become the biggest and best natural bodybuilder of all time, and I'm gonna do it vegan.

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buffsummers
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Re: Getting Buff-y

#9 Postby buffsummers » Tue Jul 10, 2012 10:31 pm

Thank you blabbate and SW :)

I have a lot of catching up to do!

Thursday, July 5th
Bench Press - 12x45, 12x45, 12x45, 12x45
Incline BP - 12X45, 12X45, 12X45, 12X45
Cleans - 8x45, 8x45, 8x45, 8x45
D Handle Lat Pulldown - 15x29, 12x41, 10x48, 8x60
Seated Cable Row - 15x29, 12x41, 10x53, 8x60
(EZ Bar) Military Press - 12x25, 12x25, 12x25, 12x25

Friday July 6th
Leg Press - 15x90, 12x140, 10x160, 9x180, 10x180
SL Deadlift - 15x45, 12x55, 10x65, 8x75
Lying Leg Curl - 15x30, 12x35, 10x40, 8x45
Leg Extension - 15x30, 12x37.5, 10x45,8x52.5

Monday, July 9th
Bench Press - 15x45, 12x50, 10x55, 8x60
Inc BP - 12X45, 10X50, 8X55, 8X60
Cleans - 10, 8, 12, 10 Ha.. ha...
D Handle Lat Pulldown - 15x29, 12x41, 10x53, 8x65
Seated Cable Row - 15x29, 12x41, 10x53, 8x65
Military Press - 15x35, 15x35, 15x35, 15x35

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Re: Getting Buff-y

#10 Postby buffsummers » Tue Jul 10, 2012 10:47 pm

Today I worked out at the station so I had to do things a little differently. There are no machines and no kind of rack set-up.

Ball Squats - 15x, 12x20, 10x30, 10x40, 10x40, 10x50
Dumbbell SL Deadlift - 15x30, 12x40, 10x50, 10x50, 10x60
Ball Busters - 15x, 15x, 15x, 20x There's an actual name for this exercise but my trainer and I made this one up instead. It's done laying on your back and it works your hamstrings. Sort of like this.
Lunges - 15x, 15x10, 12x10, 12x10 Killer!

Didn't have a lot of time for cardio so I did four sets of burpees. I need to improve my cardio and I'm trying to keep the exercises in line with HIIT, or do stuff like tire flipping.

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Re: Getting Buff-y

#11 Postby buffsummers » Wed Jul 11, 2012 1:54 pm

More lecture tonight for class. No weight lifting today. I entertained the dog on our walk by incorporating some tabata sprints.

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Re: Getting Buff-y

#12 Postby buffsummers » Thu Jul 12, 2012 4:08 pm

Bench Press - 15x45, 12x50, 10x55, 8x60
Inc BP - 15X45, 12X50, 10X55, 8X60
Cleans - 15x45, 10x55, 10x55, 10x55
D Handle Lat Pulldown - 15x29, 12x41, 10x53, 8x60
Seated Cable Row - 15x29, 12x41, 10x53, 10x60
Military Press - 15x35, 12x40, 12x40, 12x40
Upright Rows - 15x15, 12x25, 10x35, 8x40

20 min on the treadmill at a 7% incline at 3mph.

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Re: Getting Buff-y

#13 Postby Comingtocyberspace » Thu Jul 12, 2012 8:18 pm

Can you post your diet?

curious were you freaking out when you saw the #s on the scale creep up so fast.

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buffsummers
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Re: Getting Buff-y

#14 Postby buffsummers » Thu Jul 12, 2012 9:24 pm

It was a 3lb. increase every month so I was happy to see my hard work paying off, not upset by it. I'm still very lean but the weight gain helps me in other aspects of my life.

I don't really track what I eat, but I eat multiple, smaller meals like many in this forum and try to get around 2,000cal. I eat breakfast (usually Ezekiel toast with pb), a pre-workout snack depending on when I'm getting to the gym, a post-WO snack/smoothie (Clif Builder bar), and follow that with two more meals and healthy snacking. I eat a lot of rice and beans and love bananas.

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Re: Getting Buff-y

#15 Postby Draggingsticks » Fri Jul 13, 2012 8:22 am

awesome, let us know when you become a firefighter.


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