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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

 

http://img.photobucket.com/albums/v12/mondaysdone/Photo12101347.jpg

 

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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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.

 

http://img.photobucket.com/albums/v12/mondaysdone/143133.jpg

http://img.photobucket.com/albums/v12/mondaysdone/143551.jpg

http://img.photobucket.com/albums/v12/mondaysdone/143213.jpg

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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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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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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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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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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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I forgot my training log again.. We did a full body workout as I am busy with class this week. We were outside all last night and will be doing more of the same tomorrow and this weekend. Advancing and pulling hose into a structure.

 

Cardio: 30 min. on the treadmill, 8%, 3.3 mph.

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Had to work in a full body workout.

 

Tuesday, July 17th

 

Incline BP - 15X45, 12X50, 10X55, 8X60

Bench Press - 15x45, 12x50, 10x55, 8x60

Cleans - 12x45, 10x55, 7x60 (new weight, to failure), 6x60

D Handle Lat Pulldown - 15x29, 12x41, 10x53, 8x60

Seated Cable Row - 15x36, 12x48, 10x60, 8x65

Military Press - 15x35, 12x40, 10x45, 8x45

Leg Press - 15x90, 12x140, 10x160, 8x180, 6x200

SL Deadlift - 15x45, 12x55, 10x65, 10x75

Leg Extensions - 15x30, 12x37.5, 10x45, 8x52.5

Leg Curls - 15x30, 12x35, 10x40, 8x45

 

Today's workout was kinda "maintenance". Tomorrow's class will be very physically demanding so I didn't want to push myself too much or set myself up for injury.

 

Bench Press - 15x45, 12x50, 10x55, 8x60

Inc BP - 15X45, 12X50, 10X55, 8X60

Cleans - 10x45, 10x45, 10x45

D Handle Lat Pulldown - 15x29, 12x41, 10x48, 8x60

Seated Cable Row - 15x29, 12x41, 10x53, 8x65

Military Press - 15x35, 15x35, 15x35

 

Yesterday my mom and I went into DC and had so much delicious food. I planned on taking more pictures of it to share here, but.. that didn't happen. I had a vegan grilled cheese with tempeh bacon and tomato plus soy chixin nuggets w/ BBQ sauce (pictured below). Later for dinner we ate at a falafel place with a toppings bar and fries. I also picked up a couple of desserts.

 

http://img.photobucket.com/albums/v12/mondaysdone/Photo07191631.jpg

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Small workout at the station today. I decided to take it easy on the lunges because they're murder for my legs and I was having trouble with my grip, two things I need for class tonight.

 

Ball Squats - 15x, 12x24, 10x30, 10x30, 10x40, 10x50

Dumbbell SL Deadlift - 15x30, 12x40, 10x50, 10x60, 10x60

"Ball Busters" - 15x, 15x, 15x, 15x

Lunges - 15x, 15x, 15x

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Tuesday the 24th.

 

Incline BP - 15X45, 12X50, 10X55, 8X60

Bench Press - 15X45, 12X50, 10X55, 8X60

Cleans - 12x45, 8x55, 5x60, 5x60

D Handle Lat Pulldown - 15x29, 12x41, 10x53, 8x60

Seated Cable Row - 15x36, 12x48, 10x60, 8x72

Military Press - 15x35, 12x40, 10x40, 10x40

Upright Rows - 15x15, 12x25, 10x30, 10x30

 

20 min. on the treadmill

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Leg Press - 20x90, 15x120, 12x140, 10x160, 8x170

SL Deadlift - 15x45, 12x55, 10x65, 8x75

Lying Leg Curls - 15x30, 12x35, 10x40, 8x45

Leg Ext - 15x30, 12x37.5, 10x45, 8x52.5

Abductor - 20x30, 15x40, 12x50, 10x60

Adductor - 15x50, 12x60, 10x70, 10x80

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Leg Press - 20x90, 15x120, 12x140, 10x160, 8x170

SL Deadlift - 15x45, 12x55, 10x65, 8x75

Lying Leg Curls - 15x30, 12x35, 10x40, 8x45

Leg Ext - 15x30, 12x37.5, 10x45, 8x52.5

Abductor - 20x30, 15x40, 12x50, 10x60

Adductor - 15x50, 12x60, 10x70, 10x80

 

Nice day!

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Thank you!

 

Incline BP - 15X45, 12X50, 10X55, 8X60

Flat BP - 15X45, 12X50, 10X55, 8X60

Cleans - 12x45, 10x50, 8x55, 6x60

Pullups - 12, 12, 12

D Handle Lat Pulldown - 15x29, 12x41, 10x52, 8x60

Upright Rows - 15x15, 12x25, 10x35, 10x35

Military Press - 15x35, 12x40, 8x50, 8x50

 

We hadn't done pullups in a while, this is the most I've actually ever been able to put out. 20 min. of boring indoor cardio on the treadmill due to rain.

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Leg Press - 20x90, 15x140, 12x160, 10x180, 8x200

SL Deadlift - 15x45, 12x55, 10x65, 8x75

Lying Leg Curl - 15x30, 12x35, 10x65, 8x45

Abductor - 20x30, 15x40, 12x50, 10x60

Adductor - 20x50, 15x60, 12x70, 10x80

Leg Extension - 15x30, 12x37.5, 10x45, 8x52.5

 

This may be my last workout with my trainer for the week as he goes on vacation this weekend so I'll be relying on the gym at the station.

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