Bode's Vegan Nerd Training Journal

[Bode]

Thanks Veggie

I managed to FINALLY get back in the gym on Saturday but it was more a "blow out the cobwebs" type workout than anything serious.

"Mega-burpees":
Well, they might have a real name... but that's what I call them. I guess they're just burpees with dumbells.
8x15lbs
8x15lbs
8x15lbs

Supine Pull Ups:
The gym at my apartment doesn't have an actual pull up bar so I used the smith and supersetted these with the burpees
3 sets of 8

Incline DB Press:
8x30lbs
8x30lbs
8x30lbs
8x30lbs
8x25lbs
8x25lbs
8x25lbs
8x25lbs

One-Arm Dumbell Swings:
Got pretty light-headed after the second set of these - had to increase my rest, but it felt good to hit a wall and know that I was working hard.
10(each arm)x25lbs
10(each arm)x25lbs
10(each arm)x25lbs

Treadmill:
5 minute cooldown walk/run

It's frustrating to come back after being unwell and not be able to do as much as I want. But, gotta get back on those horse (figuratively of course - I think horse riding is meannnN!).

[Bode]

Went to the gym on my lunch break and just got straight into kicking my own ass.

Jump-rope Supersets:
30 minutes of as much jumping as possible. Between sets I mixed in military presses, push-ups, spidey push-ups, lat raises and decline situps so I didn't run out of 'hops' completely. Managed to get kind of used to the speed-rope they had at the gym so managed to get some doubles happening (was over-rotating on my first few attempts).

Front Plate Raises:
Finished the workout with a few of these just to polish it off
10x35lbs
10x35lbs
10x35lbs

Weighed myself after the workout and I'm down to 164.5lbs after my time off from training. At first I feared I'd lost the muscle gains I made using Derek's program, but since I've been eating clean it actually feels like a chunk of that weight loss is fat. I'm off to Hawaii for a week long vacation on the 20th, so I'll be using my time now just to do high-volume, minimal rest workouts with high intensity to hopefully feel better in my skin for the beach. When I get back, I'll be hitting Derek's program again so I can do it for a solid 4-6 weeks since I definitely noticed strength gains even in the 2.5 weeks I got to spend with it before my forced 2 week rest.

[Bode]

Got a workout in at the apartment gym last night - sore today so it must've been good!

Treadmill:
5 minute jog to warm up

Pushup/Deadlifts:
Used 50lbs dumbells for this for a 100lbs deadlift between each pushup.
3 sets of 10.

Lat Raises:
8 sets of 8
15lbs dumbells

Incline Flys:
8 sets of 8
20lbs dumbells

Reverse Flys:
12x10lbs
10x15lbs
8x20lbs

One-arm DB swings:
25lbsx10(each arm)
25lbsx10(each arm)
25lbsx10(each arm)

Treadmill:
Sprints!
Walking @ 2.5mph for 1:30
Sprinting @ 12mph for 0:30
20 minutes = 10 sprints

[Bode]

I'm baaack! Got slack with updating this thing but that doesn't mean I haven't been working out Going to be logging everything again since lurking on this forum isn't nearly as rewarding as actually taking part.

I've been working out with a colleague (he's just getting back into after a 10 year 'break') and training him is actually a massive motivator for me. I'm finding that being a healthy vegan example has really made the people I work with take a second look at how it is they live... awesome.

Currently deadlifting around 265 as my max (about 1.6x bodyweight for me) with a goal of 330 in my sights (2x bodyweight). Any advice on increasing deadlift load safely?

[Bode]

I've been doing compound stuff every workout but the bar was in use today. Figured I'd hit my shoulders since I haven't done that in a while. Lighter on the weight, high volume/intensity.

DB Shoulder Press:
12x25lbs
12x30lbs
12x30lbs
12x25lbs

Side Raises:
12x15lbs
12x15lbs
12x15lbs
12x15lbs

Front Raises:
12x12.5lbs
12x12.5lbs
12x12.5lbs
12x12.5lbs

Rear Raises:
12x10lbs
12x15lbs
12x15lbs
12x15lbs

Upright Rows:
12x50lbs
12x50lbs
12x50lbs
12x50lbs

Hopefully my gym partner mans up and we do some 5x5 tomorrow

[Bode]

Pounding some Sun Warrior, filling out my log - it's a good day

Front Squats:
5x100lbs (stupid bar was in use and had to use the horrible EZ-Curl bar)
5x95lbs (woo - free bar!)
5x95lbs
5x95lbs
5x95lbs

Going to go up to 105lbs for these next week I reckon. We don't have a Power Rack here at work so I've got to clean the weight each time. At least it's more compound work!

Deadlifts:
5x135lbs (warm-up)
3x225lbs
2x245lbs
1x265lbs (failure on 2nd rep attempt)

I think I could push 275/285 for a 1RM now. Any advice on how to prep for that?

DB Curls:
10x25lbs
8x30lbs
10x25lbs (holding 1 weight at half way for 3 reps on either side)

Hanging Leg Raises:
10
10
10

Jump Rope:
Tricks and stuff for fun and to use my whole lunch break.

[Bode]

Such a crowded gym at lunchtime today! I really shouldn't try and go at peak times - there just isn't enough equipment.

Bench Press:
12x65lbs
10x95lbs
5x115lbs
5x115lbs
5x115lbs

Started off way lighter on these - have some soreness in my interior serratus that was annoying more than painful. Although, I haven't benched in a long time and I remember that weight being harder. Guess that's a good thing! Heavier on these next week.

Overhead Press:
5x95lbs
5x95lbs
5x95lbs

Clean and Press:
Since I still had the bar and I was getting a bit of shoulder fatigue I decided to switch to clean and press with jump rope in between sets (I jumped rope through the whole workout and got some comments on my skills - /happy)
5x95lbs
5x95lbs
5x95lbs

Goblet Squats:
Had to give up the bar and while my legs were still sore from front squats the other day I went lighter and made sure I kept perfect form.
5x80lbs
5x80lbs
5x80lbs
5x80lbs
5x80lbs

Front Plate Raises:
More intense jump rope between sets - wooooo!
10x35lbs
10x35lbs
10x35lbs

[Bode]

Pretty quiet in the gym today so it was nice to be able to grunt without judgement!

Chin-Ups/Pull-Ups:
3 sets of 5
First set was the best form I've ever had so I was stoked about that. Just need to work on keeping that form across more sets. I feel like I'm making slow and steady progress with these!

Incline DB Press:
5x50lbs
5x50lbs
5x50lbs
5x50lbs
5x50lbs
Couldn't do with with this kind of good form a few weeks ago. Slow an steady progress again

SL Deadlifts:
5x135lbs
5x155lbs
5x175lbs
5x175lbs
5x175lbs
Ooooo, my hammy's will be sore tomorrow.

One arm OHP:
5x30lbs
5x35lbs
5x40lbs

Lat Shoulder Raises:
10x15lbs
10x15lbs
10x15lbs

It's the weeeekend! Have a good one y'all.

[Bode]

No training today Got some more ink yesterday from an awesome vegan tattoo artist in LA. His whole process from start to finish is completely vegan - so stoked. Probably another 3 hours of shading to go on this at least!

[Bode]

Forgot to log my Friday workout but today's won't have the same treatment.

Chin Ups:
3 sets of 5

Deadlifts:
10x135lbs
8x185lbs
6x205lbs

OHP Barbell Press:
5x95lbs
5x95lbs
5x95lbs
5x95lbs
5x95lbs

Side Shoulder Raises:
12x15lbs
10x17.5lbs
8x22.5lbs

Sprints:
Damn those olympic sprinters have crazy physique! All the cardio I do will be focused on sprint training I reckon. Need to get outside and do some actual sprints though - the treadmill here maxes out at 12mph.

10 minutes treadmill
1:30 off
30 seconds @ 12mph

[Bode]

Today's workout:

Jump Rope/Pushups:
100 jumps -> 10 pushups
5 times for 500/50 total

DB Shoulder Press:
10x25lbs
8x30lbs
6x35lbs

Front Raises:
10x15lbs
8x17.5lbs
6x20lbs

Side Raises:
10x15lbs
8x17.5lbs
6x20lbs

Rear Raises:
10x12.5lbs
8x15lbs
6x17.5lbs

Barbell Curls:
10x50lbs
10x50lbs
10x50lbs

[Bode]

Decided just to do deadlifts today, I freakin' love them and REALLY want to get my 1RM over 300lbs. Best way to do it? Suck it up, do more deadlifts.

Quick jump rope warm-up and then straight into it...

Deadlifts:
5x135lbs
5x185lbs
5x205lbs
5x225lbs
1x275lbs equal to current PB
1x285lbs - fail... managed to get it off the ground but just couldn't straighten up.

I really wanted to get to 285 this week... Decided to do drop sets until I had to get back to work...

12x135lbs
12x135lbs
12x135lbs
12x135lbs
12x135lbs

That's definitely more deadlifting than I've done in a single session but it feels good and hopefully I can break through that 285 barrier on my way to 300lbs. Can't wait to get to 6 of those 45lbs plates...

TOTAL VOLUME:
12128lbs

[Bode]

A shoulder workout to commemorate Dwight Howard's move to the Lakers. This season will be VERY interesting

Also, what do you call it when you superset 3 excercises? 'Super-duper' set? 'Tri-set'?... Hmmm.

Tri-set #1:
Rotate through 3 exercises with small rest at the end of each circuit.

DB Shoulder Press:
12x20lbs
10x22.5lbs
8x25lbs
6x30lbs

Alternating Front Raises:
12x10lbs
10x12.5lbs
8x15lbs
6x17.5lbs

Lateral Raises:
12x15lbs
10x17.5lbs
8x20lbs
6x22.5lbs


Tri-set #2:
Rotate through 3 exercises with small rest at the end of each circuit.

Arnold Press:
12x17.5lbs
10x20lbs
8x22.5lbs
6x25lbs

Upright Rows:
12x17.5lbs
10x20lbs
8x22.5lbs
6x25lbs

Rear Raises:
12x10lbs
10x12.5lbs
8x15lbs
6x17.5lbs


Hanging Leg Raises/Jump Rope:
Had a few more minutes before heading back to work...
10 Hanging Leg Raises -> 100 Rope Jumps
3 sets of that.

[Bode]

Pretty good workout today - managed to go heavier on a couple of things!

Deadlifts:
5x135lbs
4x185lbs
3x225lbs
1x275lbs
1x285lbs (PB!)
3x225lbs
12x135lbs

OH Dumbell Press:
10x30lbs
8x35lbs
6x40lbs (PB!)

Dumbell Curls:
10x20lbs
8x22.5lbs
6x25lbs
4x30lbs
12x15lbs

French Press:
10x30lbs
8x40lbs
6x50lbs

Cable Crossovers/Jump Rope:
10,8,6,12 (can't remember weight!)
Jump rope between sets.

[Bode]

Workout from yesterday:

Clean and Press:
5x95lbs
5x95lbs
5x95lbs
5x95lbs
5x115lbs

One Arm DB Rows:
10x65lbs
8x70lbs
6x75lbs

Shoulder Press/Front Raises/Side Raises:
10x30lbs/15lbs/17.5lbs
8x35lbs/17.5lbs/20lbs
6x40lbs/20lbs/22.5lbs

A little bit of rotator cuff work and jump rope to finish off.