Vegan Bodybuilding & Fitness

Thanks, Asparagus! You read my mind about going back to week 5. That's what I"ll plan to do. I'd rather go a bit lighter than I need to and get back into that groove.

StrongLifts Workout #34a/13b (monday's workout)

Squat
45 lb - 1x10
65 lb - 1x10
95 lb - 1x10
105 lb - 5x5

Bench
105 lb - 5x5

Row
95 lb - 5x5

StrongLifts Workout #35a/14b

Squat
45 lb - 1x5
65 lb - 1x5
95 lb - 1x5
110 lb - 5x5

OHP
45 lb - 1x5
55 lb - 1x5
65 lb - 1x5
75 lb - 5x5

Deadlift
135 lb - 1x5
145 lb - 1x5
155 lb - 1x5

Went all the way back to week 5 of stronglifts so I can gradually build my strength back up.

Hey Good to read your Log , great you are starting again , I am on Week 4 of Stronglifts , workout no. 10 tomorrow , its been smooth till now and hope i only go up from here . Will keep checking in !

Thanks for poking in captfit!

StrongLifts Workout #36a/15b (last Friday)

Squat
45 lb - 1x5
65 lb - 1x5
85 lb - 1x5
115 lb - 5x5

Bench
45 lb - 1x10
65 lb - 1x10
85 lb - 1x10
110 lb - 5x5

Row
100 lb - 5x5

Dips
Bodyweight - 2x10

StrongLifts Workout #37a/16b (today)

Squat
45 lb - 1x10
65 lb - 1x5
85 lb - 1x5
120 lb - 5x5

OHP
45 lb - 1x5
65 lb - 1x5
80 lb - 5x5

Deadlift
135 lb - 1x5
155 lb - 1x5
165 lb - 1x5

Pullups - 1x5
Chinups - 1x6

StrongLifts Workout #38a/17b

Squat
45 lb - 1x5
85 lb - 1x5
105 lb - 1x5
125 lb - 5x5

Bench
45 lb - 1x10
65 lb - 1x10
95 lb - 1x10
115 lb - 5x5

Row 105 lb - 5x5

Dips
Bodyweight - 2x12

StrongLifts Workout #39a/18b (last Friday)

Squat
45 lb - 1x10
95 lb - 1x10
135 lb - 5x5

OHP
45 lb - 1x5
65 lb - 1x5
85 lb - 5x5

Deadlift
135 lb - 1x5
155 lb - 1x5
175 lb - 1x5

StrongLifts Workout #40a/19b

Squat
45 lb - 1x10
95 lb - 1x10
140 lb - 5x5

Bench
45 lb - 1x10
95 lb - 1x10
120 lb - 5x5

Row
110 lb - 5x5

Dips
BW 1x12
BW 1x10

Still trucking here. Let's catch up the journal...

StrongLifts Workout #41a/20b (Wed Nov 28)

Squat
95 lb - 1x10
145 lb - 5x5

OHP
45 lb - 1x10
90 lb - 5x5

Deadlift
135 lb - 1x5
155 lb - 1x5
185 lb - 1x5

Pullups - 1x7
Chinups - 1x7

StrongLifts Workout #42a/21b (Fri Nov 30)

Squat
95 lb - 1x10
150 lb - 5x5

Bench
95 lb - 1x10
125 lb - 5x5

Row
115 lb - 5x5

StrongLifts Workout #43a/22b (Tue Dec 4)

Squat
155 lb - 5x5

OHP
95 lb - 5x5

Deadlift
135 lb - 1x5
155 lb - 1x5
195 lb - 1x5

StrongLifts Workout #44a/23b (Today)

Squat
45 lb - 1x10
95 lb - 1x5
135 lb - 1x5
160 lb - 5x5

Bench
45 lb - 1x10
95 lb - 1x10
130 lb - 5x5

Row
120 lb - 5x5

---

7 more workouts to get back to where about I left off when I took hiatus. Gradually working my way back up. Unfortunately this time I am paying less attention to eating sufficiently. It probably won't be long until a plateau forces me to eat more. The 6 week hiatus dealt me a difficult blow, and I don't intend to make that mistake again. I've felt a little sad at not only how much strength I lost, but how much muscle too. I was really starting to develop some visible muscle mass in the back, chest, shoulders, and thighs and seeing much of that deflate by the end of those 6 weeks kind of messed me up a little. Because at that point I not only lost a lot of that muscle I had gained, but I had *not* lost the fat I had gained along with the muscle. Anyway, I think getting back into the routine has been good and when I get back to where I left off I will be more motivated to eat more. or maybe the new year will motivate me. Blah blah blah. I'm sure I'll get that muscle back and then some over the next couple months. Anyway, lesson learned. No more breaks. No more marathon training.

hey big red good to hear your getting back into the stronglifts programme after the marathon training. it's always a bit of a downer losing strength but chin up bud you'll be back there soon!
how are things where you are? busy this weekend?

I guess we are pretty close by with the weights here in Stronglifts , all the best to climb back to your best .

Update:

Okay, so I said previously I would never let 6 weeks go by without working out. Well, I made good on that promise...I let about 3.5 weeks go by.

But I'm back at it now. New Year, Fresh Start. I again went back to week 5 of StrongLifts to ease back in and build up momentum. I'm also throwing in some bodyweight workouts to add a little extra stimulation while I build back up. The BW workouts are based on the PLP program I saw on t-nation. basically everyday you do pullups, lunges, and pushups in addition to your regular workouts. The first day you do 10 reps of each exercise and each day you add one rep.

I'm a bit sad at what has happened to my body composition. I'm now ~175 lbs in the 12-16% BF range (waist measurement has increased *a lot* over the past several months unfortunately). Diet-wise I'm going to try to clean out some of the junk and keep calorie intake moderate hoping to get my bodyfat down a few notches before I go back to bulking mode. Let's see how the next month goes.

StrongLifts Workout #45a/13c - Mon 12/31/12

Squat:
45 lbs x 10
65 lbs x 5
85 lbs x 5
105 lbs x 5/5/5/5/5

Bench:
45 lbs x 10
65 lbs x 10
85 lbs x 10
105 lbs x 5/5/5/5/5

Row:
95 lbs x 5/5/5/5/5

Dips:
BW x 15/9/8

Lying tri ext:
20 lb x 12/12/12

PLP #1:
10 pullups/10 lunges/10 pushups

1/1/13

PLP #2:
11 pullups/11 lunges/11 pushups

StrongLifts #46a/14c

Squat:
45 lb x 10
65 lb x 5
85 lb x 5
110 lb x 5/5/5/5/5

OHP:
45 lb x 10
75 lb x 5/5/5/5/5

Deadlift:
135 lb x 5
145 lb x 5
155 lb x 5

Pullups: 6 wide grip/6 hammer grip/4 close grip

Bi curl:
20 lb x 12/12/12

PLP #3: 12 pullups/12 lunges/12 pushups

PLP #4: 13 pullups/13 lunges/13 pushups

Stronglifts Workout #47a/15c

Squat:
45 lb x 10
65 lb x 5
75 lb x 5
110 lb x 5/5/5/5/5

Bench:
45 lb x 20
65 lb x 20
85 lb x 10
110 lb x 5/5/5/5/5

Row:
100 lb x 5/5/5/5/5

Dips:
BW x 15/10/7

LTE:
20 lb x 12/12/12

PLP #5:
14 pullups/14 lunges/14 pushups

PLP #6: 15 pullups/15 lunges/15 pushups